March 2013
2 posts
Thighs/Glutes
daposhlivse:
Bench Step-ups with Weights
Feet Up Glute Bridge
Glute Bridge
Glute Bridge with Weights
Inner Thigh Leg Lifts
Leg Lifts
Lunges
SIngle Leg Row with Leg Lift
Squat Holds
Step Out Lunge
Straight Behind Leg Lifts
Sumo Squat with Later Raise (fill bottles with water is an option if no weights)
Toe Raises
Toe Sprints
To the Back Leg Lifts
To the...
February 2013
2 posts
January 2013
9 posts
9 tags
BOOTYLICIOUS
everyone wants a booty like this:
well…at least I do. Here are 9 moves to help you get a better booty
1) Carving Curl-
Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.
Lift bent left leg a few inches off floor; lower. Do 20 reps.
Switch sides, repeat
2) Bend and...
9 tags
Brazilian Butt Workout
victoriassecretbabes:
For anyone that is interested:
We all want a nice butt to make our skinny jeans look good. Try out this butt workout to tighten, tone and lift your butt!
20 Squats
20 Plie Squats
20 Donkey Kicks per side
20 Fire Hydrants per side
20 Circling Donkey Kick per side
30 Alternating Split Jumps
30 Alternating Sliders
30 Hips Lifts
20 Lunges Kicks per...
December 2012
3 posts
8 tags
Armed and fabulous
Sit on front edge of a sturdy bench or chair, palms on either side of hips. Straighten arms and shift hips forward just in front of seat.
Bend knees so that they’re aligned over ankles. MAKE IT HARDER: Extend Legs, heels on floor. Lift right leg parallel to floor. (Beginners: feet on floor.)
Bend elbows 90 degrees behind you, lowering hips toward floor. Straighten arms; repeat.
Do 10 to...
10 tags
Its crunch Time!
Get into plank position with hands under shoulders, legs extended, back straight, and feet on top of a stability ball, forming a line from head to heels.
Keeping abs tight, roll ball under feet to spell out the letters of the alphabet.
Aim to spell up to O.
As you advance, try to make it all the way to Z.
November 2012
1 post
6 tags
lean thighs- no lunges!
October 2012
4 posts
6 tags
burn 2000 calories on a treadmill in a 7 day...
Monday Power walk: 30 minutes Strength-train: 20 minutes Total: 50 minutes Tuesday Warm up: Walk easily, then briskly: 3 minutes Power walk: 2 minutes Run fast (but don’t sprint): 2 minutes Repeat Steps 1 & 2: 10 times Cool down: Walk easily: 2 minutes Total: 45 minutes Wednesday Warm up: Walk easily: 5 minutes Do your favorite strength-training move: 12 reps Power walk at 4% to...
7 tags
burn 500 calories with a treadmill in 60 min
0:00-10:00 Warm-up jog;5.0 MPH.
10:00-10:20 Sprint at 7.5 MPH.
10:20-11:20 Jog at 5.0 MPH.
11:20-14:00 Repeat minutes 10:00-11:20 twice.
14:00-17:00Jog at 5.0 MPH.
17:00-27:00 Run at 6.5 MPH.
27:00-31:00 Jog at 5.0 MPH.
31:00-35:00 Run at 6.5 MPH.
35:00-39:00 Jog at 5.0 MPH.
39:00-55:00 Repeat minutes 31:00-39:00 twice
.55:00-60:00 Gradually slow pace to cool...
8 tags
Flatter Abs ASAP
Stand with feet hip-width apart, abs engaged.
Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
Use power through glutes and core to jump forward, landing with bent knees.
Stand up. Do 10 reps.
8 tags
Flatter Abs ASAP
Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.
Lift right foot 12 inches off floor in front of you.
Keeping left leg still, rotate right leg out to side, then twist torso to right as you move leg diagonally behind you.
Sweep leg back to front as you return to start. Do 10 reps, keeping foot lifted.
Switch legs; repeat.
September 2012
10 posts
13 tags
Score a Stronger Core!
Sprinkler!
Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward.
Rotate torso to right, sweeping left arm across body to tap left palm to right palm.
Return to start, then repeat to left to complete 1 rep.
Do 10 to 12 reps.
14 tags
Score a Stronger Core!
Clamp
Lie faceup on floor with arms and legs extended upward; lift head, neck, and shoulders off floor.
Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout.
Return to start, squeezing palms together and legs together.
Do 10 to 12 reps
13 tags
Scissor kicks
Scissor Kicks: Engage your core, do NOT push your stomach out. Pull your belly button in and keep lower back pressed to the floor. DO this about 30x’s!!
9 tags
by bakonpointe
sorry for the lack of posts. had another trip to...
14 tags
Rear lunge to knee dive
Lift your rear and tighten your thighs with this strength and power combination move.
Stand tall with your feet together. Step back with your right leg and lower into a lunge, reaching your right fingertips to the floor.
Next, push off the floor and explosively jump up, bending your right knee up toward your chest and reaching your left arm overhead as you push off with your left foot. Land on...
9 tags
Yoga!
Triangle Pose
Benefits: Stretches the hips, groins, chest, and shoulders;strengthens knees, thighs, and ankles; helps relieve stress and improve digestion.
How to do it: Stand with your feet wider than hip-width apart (about 4 feet apart). Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should be aligned with the center of...
11 tags
10-10-10s
Hold an 8- to 12-pound dumbbell in each hand at sides, palms facing forward. Bend right elbow 90 degrees, palm up, and keep it there.
Curl left hand to shoulder for 10 reps.
Switch arms (left stays bent, right arm curls); do 10 reps. Finally, do 10 complete curls with both arms.
For second set, change grip so that palms face each other. For third set, start with palms facing down.
19 tags
kick your flat ass goodbye (sumo kick)
Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat.
17 tags
kick your flat ass goodbye (lunge kick)
Keeping your abs tight, step back with your right foot and lower into a reverse lunge.
Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg.
That’s one rep. Do 12 to 15 continuous reps, then repeat on the other side, kicking your left leg.
August 2012
9 posts
15 tags
Awesome arms, shoulders, and back
Sit on front edge of a sturdy bench or chair, palms on either side of hips. Straighten arms and shift hips forward just in front of seat.
Bend knees so that they’re aligned over ankles. MAKE IT HARDER: Extend legs, heels on floor. Lift right leg parallel to floor. (Beginners: feet on floor.)
Bend elbows 90 degrees behind you, lowering hips toward floor. Straighten arms; repeat.
Do 10 to...
13 tags
Envy-worthy arms and shoulders!
Kneel and place hands on floor under chest.
Turn hands in so that index fingers and thumbs form a triangle (they don’t have to touch).
Straighten arms and step feet back so that body is straight from head to heels. MAKE IT EASIER: Place palms on a counter, a bench or the seat of a sturdy chair.
Bend elbows about 45 degrees out to sides as you lower chest toward floor. Press up and...
7 tags
Decline Bench Press
Holding a dumbbell in each hand, lie faceup on floor with knees bent and feet flat; bring arms out to sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to floor (like a goalpost), palms facing forward.
Lift hips off floor so that body forms a straight line from knees to shoulders.
Maintaining bridge position, extend arms to press dumbbells toward ceiling....
9 tags
Twisted curl ab
Sit on a folded towelon floor with knees bent and feet flat on floor, then lean back to rest on elbows.
Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands grasp outside of left thigh.
Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1 inch, then lower 1 inch. Make it...
11 tags
waist slimming ab exercise: Pelvic Scoop
Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.
Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.
Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to...
15 tags
Don't have much time for a work out? Here is a 15...
Running Row
Holding a dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
Hinge forward from waist, bringing bent right knee toward chest to get into tuck position
Squat Swing
Stand with feet slightly wider than shoulder-width apart, holding a single dumbbellwith one hand on each end...
yumm! 153 calorie Chicken Roll up!! check out my...
9 tags
Melt your muffin top. Round Back
Sit on a folded towelon floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.
Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left...
10 tags
Melt your muffin top. Side plank
Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.
Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then...
July 2012
12 posts
9 tags
magic carpet ride
Start on an uncarpeted floor in full push-up position, balancing on hands and toes, arms extended, a folded towel underneath feet.
Contract abs and bring knees in toward chest.
MAKE IT HARDER: Keep legs straight and lift hips high to bring feet toward hands.
Hold for one count, then return to start. Do 3 sets of 10 reps, resting 45 seconds between sets.
10 tags
Block Stab
Stand with feet shoulder-width apart, holding a weight in each hand, fists by chin.
Jump, turning 90 degrees to left, and land in a squat with feet wide, hands blocking chin. Punch forward with left arm and then right, then quickly jab left and right.
Jump, turning 180 degrees to right. Punch forward with right arm and then left, then quickly jab right and left to complete 1 rep.
13 tags
Lunge kick
Stand with feet hip-width apart, arms by sides, elbows bent.
lunge forward with left leg while swinging right arm forward and left arm back.
As you rise, kick right leg straight up and swing arms in opposite directions.
Lunge forward with right leg as foot lands on floor.
Continue lunge kicking forward 10 steps, alternating legs. Turn around and lunge kick back to start.
Check out my "Delicious Dieting" blog on my orig...
13 tags
star squat
Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).
Jump feet forward to squat.
Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.
Do 10 reps.
12 tags
Low-high kick
Stand with feet shoulder-width apart, holding a weight in each hand, fists in front of chin.
Balancing on left leg, lift right knee to hip level.
Quickly tap right toes on floor, then kick right leg forward to eye level.
MAKE IT HARDER: Add a hop on standing leg between kicks.
Switch legs and repeat to complete 1 rep
10 tags
Back yard workout- Ruby Slippers-
Place a coiled garden hose (or a rolled-up towel) on ground and straddle it, hands on hips.
Lower into a squat, then jump as high as you can and tap heels together in midair. MAKE IT EASIER: Jump without tapping heels together or do move without hose.
Land with knees soft in start position. Repeat for 1 minute.
12 tags
Lateral Squat
Stand with legs wide, holding a dumbbell in each hand in front of hips, palms facing each other.
Shift weight to left leg, bending left knee 90 degrees to slowly lower into a squat on a count of 3 so that right leg is extended out to side and dumbbells lower toward ground. (Keep head up and chest high.) Return to start.
Do 8 to 10 reps. Switch sides and repeat.
Sorry guys I haven't been online lately. I just...
livevictorious asked: sorry if you have already answered this... but have you actually used the brazillian butt lift? and would you say that it is effective?
