LOOK HOT FROM BEHIND

By Anonymous -
Do these five serious shapers for your best butt ever.
ON YOUR MARK – Targets shoulders, arms, abs and butt
  • Start on all fours, hands under shoulders and back flat
  • Step left foot forward on floor by left hand, left knee bent 90 degrees
  • Extend your left leg behind you, raising it as high as you can, pointing toes
  • Quickly return left foot to floor by left hand
  • Do 15 to 30 reps, switch sides and repeat
  • Do 2 Sets

SADDLEBAG TRIMMER – Targets abs, butt, inner and outer thighs
  • Start on all fours, then lower right hip to floor so that hips, knees and ankles are staked
    • Bring left knee into chest as you bend elbows to lower chest toward floor
    • Straighten left arm as you extend left leg behind you
  • Do 15-30 reps, switch sides and repeat. 
  • Do 2 sets

LUNGE LEG LIFT –Targets abs, butt, hamstrings and quads
  • Stand with feet shoulder width apart, then lunge back with left leg, raising arms in front of you shoulder height
  • Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you
  • Extend left leg behind you as you hinge forward at hips and bring hands to hips
  • Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete one rep
  • Do 15-30 reps, switch sides and repeat.
  • Do 2 sets

WALL KICK- Targets abs, butt and inner thighs
  • Stand facing a wall, feet shoulder width apart, knees slightly bent and place hands on wall at shoulder height.  Make it harder by maintaining this position without the wall
  • Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt
  • Bring knee into chest then extend leg directly behind you.  Return knee to chest and repeat
  • Do 15-30 reps, switch sides and repeat
  • Do 2 sets

TABLETOP ON TOES – Targets shoulders, arms, abs, butt, quads and calves
  • Sit on floor with knees bent, feet flat.  Lean torso back slightly and place palms on floor under shoulder
    • Lift hips off floor so that body forms a tabletop position with torso parallel to floor, raise heels off the floor.  Make it easier by keeping feel flat
    • Reach right arm toward ceiling
  • Return right hand to floor, switch arms and repeat
  • Do 2 sets of 15-30 reps, alternating sides

FITNESS MAGAZINE OCTOBER 2011

Comments

Post a Comment

Popular posts from this blog

10 Ways to Burn 200 Calories (*based on a 135lb woman)

By Anonymous -
Try these out and in case you couldn’t guess after reading….number 6 is my FAVORITE!! 1.        Get into the swing of things .   Take your stress out at the driving range.   Just 62 minutes at the driving range burns those calories away.   Ready to take on 9 or 18 holes…skip the cart and walk.   You’ll burn 50% more calories per minute. 2.        Meet in a dark alley.   Bowling Alley that is.   In 90 minutes of fun with your friends you’ll roll off 200 calories, skip your light beer-you can do it in an hour! 3.        Go Green.   Ride your bike to run your errands.   In just 23 minutes of peddling or 4.6 miles you burn off those 200 calories! 4.        Strike a pose.   Try Vinyasa yoga.   This type of yoga moves you fluidly from pose to pose, burning more than 7 calories per minute.   29 minutes….200 calories GONE! 5.        Rub-a-dub-dub.   Take a 2 mile walk with you puppy (about 40 minutes), come home and give him a 10 minute bath, then treat yourself to a 15 minute bubble bath and
Read more

How To Get Started On An Exercise Program

By Anonymous -
So, you ask yourself…How do I get started?  Everyone has good intentions to exercise on a daily basis, but you need a game plan to make it work.  Here are some suggestions for when you’re beginning to think about an exercise program: Consider what you would like to achieve.  What are your goals?  Are you trying to lose weight or maybe train to participate in a 5K for the first time? Make a reasonable exercise plan.  “No pain, No gain” should not be your plan.  Everyone needs to ease into exercise at their own pace.  Whether you are trying weight training or cardio…ease in… you’ll get to that 5K. How will you fit your exercise program into your day?  Pick the time of day that you feel that you have the most energy and you can commit to your workout.  Schedule your workout time like an appointment you can’t break.  Look at it as “me time”. Try a variety of different exercises.  Don’t do the same exercises all the time, if you do, your body will acclimate over time.  Cross training is
Read more

Speak up for yourself

By -
Image
A simple, effective way to sidestep sabotage (well meaning or not). "Another slice won't hurt, you don't need to lose weight, but you've always looked like this-it's who you are."  Do any of these sound familiar?  If so, you've faced sabotage at some point along the way and it can undermine your weight loss journey. Something to keep in mind, is that most often, sabotage is not intentional.  Often it's the people that love you the most say or do things that could derail your weight loss and maintenance efforts.  These people don't even realize they're doing it.  They think they are helping you.  Many people associate food with love. The bottom line is not to assume that friends and family are trying to harm your weight loss journey.  Take the time to explain to them how you feel sabotaged and let them know how they can better support you and your goals.  after all, they won't be able to change their behaviors unless they know how th
Read more