This summer, a paper plate can be your catalyst to thousands of extra calories at barbecues — or it can help you get rid of the bulge it helped create.
Personal trainer Tammy Lessard says putting a paper plate under your hand or foot allows you to add a slide to traditional exercises, which is a great way to bring versatility, core training, balance and multiple muscle work into your workout.
“In physical fitness, versatility is key to avoiding overuse and overtraining a specific body part,” said Lessard, who trains women at Lady Fitness in Pleasant View and Layton. “Incorporating different actions into your overall exercise regimen will decrease overuse, boredom and plateaus. Paper plates are easy to acquire, transportable and simple to use. (Paper plates) use agonist and antagonist muscles, meaning the muscles that are doing the initial movement and the opposite direction.”
Lessard recommends doing the following exercises two or three times a week. A beginner should do one or two sets of eight to 10 repetitions. Those with more strength and endurance should do two or three sets of 12 to 15 repetitions.
• Lateral side lunge — Start with the ball of the right foot resting on a paper plate. Slowly glide the right foot directly to the side while bending the left knee, making sure to keep the knee just above, or slightly behind, the left toes. Return to starting position and repeat. Switch legs after you have completed desired number of repetitions.
Targets: Glutes, hamstrings, quadriceps, hip adductors and abductors
• Rear lunge — Stand with feet hip-width apart, with a paper plate underneath the left foot. Bend the right leg while sliding the left foot behind the body into a lunge position. Keep the right knee behind the toes, with the torso upright and abs contracted. Slowly slide the left foot back to the starting position and repeat. Switch legs after you have completed desired number of repetitions.
Targets: Glutes, hamstrings, quadriceps, hip adductors and abductors
• Hamstring curls — Lie face up with the legs bent and a paper plate underneath one foot for an easier version of the exercise, or a plate under each foot for a harder version. Lift the hips up into a bridge position and extend one or both legs in toward the buttocks and then back to the starting position, squeezing the hamstring to create maximum resistance. To make the exercise more challenging, hold yourself up off the floor on your hands, with the arms slightly bent behind or beside you, and then slide one or both feet out and in (this position is not recommended if you have wrist issues).
Targets: Glutes, hamstrings and spinal extensors
• Push-up chest squeeze — Begin with a paper plate under each hand in push-up position, either on your knees or toes, with elbows bent at 90 degrees and the hands right next to the shoulder. Straighten the elbows and push the torso up, keeping the abs tight and the body in a straight line from the crown of the head to the knees or toes. At the top of the movement, squeeze the chest while sliding both hands in until they touch directly under chest. Slide them back out and lower back to elbows at 90 degrees.
Targets: Pectorals, shoulders, core
• Ab sweep — Begin on the knees with the arms straight and hands on the paper plates directly under the shoulders. Keep the torso and legs stable and sweep the hands toward the right hip and then make a half circle sweeping the hands to the left hip. Be sure to keep pressure on the plates as you glide across the floor from side to side.
Targets: Abdominals, shoulders, glutes, chest, hips
• Ab knee tucks — Lie face down with each foot on a paper plate. Lift yourself into a straight arm plank and slide one or both knees into the chest. Slide back out to starting position, maintaining a straight back and body line. You can make this exercise more difficult by bringing one knee to the opposite elbow.
Targets: Abdominals, shoulders, glutes, chest, hips
