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CINDY ELLEN RUSSELL / CRUSSELL@STARADVERTISER.COM Personal performance coach Leslie Tabbal-Kaleiwahea
demonstrates exercises for bikini fitness at UFC?Gym BJ Penn. Above, Dumbbell punches: Using 3- to 5-pound hand weights, hold your hands up by your chin, elbows tucked. Assume boxer’s stance with one foot slightly in front of the other. Alternately extend arms in a smooth punching motion, shifting from foot to foot with each swing for a full-body and cardio workout that targets the shoulders.
CINDY ELLEN RUSSELL / CRUSSELL@STARADVERTISER.COM Plank: Plank exercises are often preferred over crunches to build core strength and stability because of less strain on the spine. Lie on stomach with palms on the floor next to shoulders and legs together, toes down. Push up so that arms are straight, shoulder-width apart, and weight is balanced evenly between hands and toes. Keep body as straight as possible. Hold for 30 seconds, working up to 1 to 3 minutes. For more difficulty, move laterally, adjusting hands first, then feet, maintaining straight pose.
CINDY ELLEN RUSSELL / CRUSSELL@STARADVERTISER.COM Hooters manager Tia Spence is Hawaii’s representative in the Hooters International Swimsuit Pageant on Saturday in Miami. Spence has on the cocktail dress she will wear in the competition.
CINDY ELLEN RUSSELL / CRUSSELL@STARADVERTISER.COM Ball squat: To work glutes, position balance ball between middle of the back and wall, leaning slightly into ball. Feet should be shoulder-width apart, toes pointing forward. (See previous picture) Squat on four counts as if sitting on a chair (above). Hold position for two counts and return to starting position. Complete three sets of 15 squats.
COURTESY MARK SHERMAN Tia Spence is representing Hawaii in the Hooters International Swimsuit Pageant and sought the help of trainer Leslie Tabbal-Kaleiwahea.
FTR BIKINI WORKOUT- 14 JUNE 2012- Personal Performance Coach Leslie Tabbal-Kaleiwahea demonstrated squats with a fitness ball at the BJ Penn UFC Gym. Honolulu Star-Advertiser photo by Cindy Ellen Russell