-
-
Ad Space
(728 x 90)
The Broadway Bomb: 200 skateboarders have a death wish on Saturday
Published on 10/10/08
Published on 10/12/08
Video
Celebrity: John Mayer
Needs to work on: Upper back (rhomboids)
With this crooner, cuddly often translates as “slouchy.” Toning the upper back and gaining better posture might not win Jessica back, but it would help Mayer offset all that time slumped over a guitar.
Hoff's prescription: Speed bag rollers
Use a weight heavy enough to challenge the back and shoulders but not so heavy you can’t complete a set of 15–20. Stand, holding a dumbbell in each hand, elbows and hands up, arms parallel to the floor, palms facing down. Your hands will be stacked, right in front of the chest. To start the exercise, roll the hands over each other in a circular motion, as if making contact with a speed bag. Don’t let the elbows drop and try not to raise your shoulders. Rotate the hands 7–10 times in each direction.
Celebrity: Ryan Seacrest
Needs to work on: Chest (pecs)
Ryan Seacrest is no slob, but to keep up with Simon Cowell’s beefy pecs—not to mention fend off disgruntled rejects—he'll need to pack on some major chest bulk. (Women can also use this exercise to reduce gravity's less flattering effects.)
Hoff's prescription: Side walk presses
Find an area of the gym or your living room with about ten feet of open space. Starting on one side of the room, get down on the floor in a plank position: feet (or knees for beginners) close together, hands just wider than shoulder width. Keeping your back flat and abs tight, perform a push-up, lowering your chest to the floor 6–10 inches. Push back up, lifting your right hand and moving it to meet the left hand as the left leg opens and steps to the left a few feet. You will be in a triangle position. You then move your left hand out to the left as the right leg meets the left leg. Perform another push-up. Continue “walking” across the floor, pushing up between steps. When you get to the end, continue back to the other side of the room.
Celebrity: Tyra Banks
Needs to work on: "Bra bulge" (lats)
The tabloids have called Banks out for weight fluctuations, but we'd say that's awfully nit-picky. (She's not at Oprah levels.) However, as with all shapely ladies, Banks should watch out for "bra bulge"—that little bit of back fat that can ruin a great-fitting shirt, and invite media potshots.
Hoff's prescription: Flat back press
Lie on your back with your knees bent, feet flat on the floor. Place your arms close to your sides, elbows on the ground, bent at a 90-degree angle so fingers point up to the ceiling. Using your back, tighten the shoulder blades and press the elbows into the ground, lifting your head and torso a few inches off the ground. Hold the contraction for a few seconds before lowering. Repeat 15 times for three sets.
Celebrity: Amy Winehouse
Needs to work on: Butt (glutes)
After an impressive six Grammy nominations, Winehouse's singing career hardly needs a boost. If only we could say the same of her backside.
Hoff's prescription: Booty lift
On your hands and knees with wrists directly under the shoulders and knees under the hips, lift both knees just a few inches off the ground so you are on your toes and hands. Slowly draw one knee into the chest then extend the leg straight back, completing a set of 15 to 20 before switching to the other leg.
Celebrity: Hillary Clinton
Needs to work on: Legs (quads)
Clinton will be very active as she tries to revive her flagging campaign, so her gams need to keep strong. She’s no spring chicken, either, and would benefit from exercises that not only tone the legs but also stave off osteoporosis by building stronger bones.
Hoff's prescription (1): Traveling squat jumps
Find an area of a room or gym floor that you can jump across. Starting at one side, stand with feet a bit wider than shoulder width apart. Sit down like in a chair to a squat position and sweep arms back. In one explosive move, leap forward as far as you can, using your arms to help propel you, landing in the same squat position. Continue across the room then turn around and squat jump back. Try for 3–4 times.
Hoff's prescription (2): Skater lunge
Stand with feet hip width apart, arms crossed in a genie position. Cross your left leg behind your right leg while bending both, performing a slight lunge or curtsy. Push off the left leg back to start position. Repeat on the other side, alternating for a set of 15.
Celebrity: Rachael Ray
Needs to work on: Upper arms (triceps)
Thanks to Ray's squatty frame, it wouldn't take many 30-minute meals to turn her arms into jiggling pools fit more for the nursing home than a babe-mag pictorial. And that Dunkin’ Donuts partnership isn't helping.
Hoff's prescription: Crab dip
Sit on the floor, knees bent, feet flat with about a foot of space between the butt and the feet. Place the hands, with fingers facing the feet, about a foot behind the butt, just at the hip, so when you raise up your hands will be directly beneath the shoulders. Using your triceps and shoulders, pushing through the heel of the hand, lift your butt off the floor about 8–12 inches, then lower. To make it more challenging, you can add a weight on your hips, increasing the resistance.
Celebrity: Philip Seymour Hoffman
Needs to work on: Weight loss (overall cardio)
Philip Seymour Hoffman is all over the screen these days, flexing his acting talent. But from the looks of things, he isn't flexing many muscles. A little cardio can burn off those soft edges and—who knows?—maybe earn him a role in which he gets the girl.
Hoff's prescription (1): Mountain climber on a medicine ball
Start in a push-up position with your hands placed on a medicine ball, keeping your abs tight. With your chest over the ball, bend your left knee and draw it to your chest. As if running on the floor, switch the knees to the chest, trying to maintain a smooth motion, not too much bouncing. Try to work your way up to 30–40, taking time to recover between sets.
Hoff's prescription (2): Cardio machine tag
Choose any three cardio machines in the gym, starting with a five-minute warm-up. Stay on each machine for 15 minutes, getting your heart rate up to where you can talk but not carry on a full-length conversation. After 15 minutes, switch to another machine. You’ll be working different muscle groups as well as staving off boredom.
Celebrity: Denzel Washington
Needs to work on: Skinny legs (calves)
Denzel Washington is so handsome, his name has become almost shorthand for what a man should look like. Maybe that's why so few people have looked down to notice his chicken legs.
Hoff's prescription (1): Power pop-up squats
Stand with feet just slightly wider than shoulder width, holding a medicine ball in front of the chest. Lower the butt as if sitting in a chair, making sure your knees don’t go beyond the toes. Using all the power in your legs in one explosive movement, jump up and raise the medicine ball above your head. Land with soft knees, taking it right back into the squat position. Try for 3–4 sets of 15–20. The heavier the medicine ball, the more challenging the exercise will be.
Hoff's prescription (2): Medicine-ball calf lift
Raise the same medicine ball above your head, arms straight, feet flat a few inches apart. With your abs tight, stand on your toes and hold your position, feeling the contraction in the calves. Raise and lower 20–30 times for 3–4 sets. The heavier the medicine ball, the more challenging the exercise.
