All females constantly face challenges given the complexities of having a body type or shape which maybe different from those around you, mood swings, hectic and fast paced modern lifestyle among numerous obstacles that may hinder you from reaching your fitness goals. The increasing need to look good and live longer from having a healthy lifestyle outlives any popular beliefs on drastic weight loss. Scientific studies have proven that one of the secrets to achieve these ideals is fitness and exercise. You are never too out of shape, young or too old to get started. All you need are determination, time, patience and commitment to make fitness a part of your daily routine.
In a society where we have become dependent to machines rather than physical activity to get moving, it is a challenge to incorporate fitness in our daily lives. Statistics have concluded that obesity and the problems that accompany it (high blood pressure, diabetes, stroke, etc) are on the rise. Women should take the initiative to get active and avoid developing such threatening health conditions.
Female Work out blog aims to give you simple yet unbiased advice so you can get rid of those fads, fitness hype, magic weight loss pills and false promises. We are your online resource of information that every females should know about nutrition, weight training, supplementation, motivation on fitness. Congratulations on taking the first step to a healthier and happier you!
Get the best moves from Hollywood’s best trainers. Perform the exercises at home and, before you know it, you will be showing off a buff new body.
The “firm all over” workout is the work of pros who is responsible for some of the most famously fit figure. They spill their secrets to toning red-carpet-ready arms, abs and more, just for you.
What’s even cooler is that you don’t need a private coach or membership to a classy gym to be successful.
The plan Add these sculptors to your regular routine; do two sets of each exercise at home.
You’ll need 5- to 8-pound dumbbells, a stability ball and a band with handles.
Ab flattener
Trainer Valerie Waters
Star client Jennifer Garner
Lie faceup, left leg straight and raised slightly off floor, right leg bent. Holding weight in right hand, extend right arm to ceiling and left arm out to side at shoulder height. Hold arm position and contract abs to crunch and lift torso at least 45 degrees (as shown). Return to start for one rep. Do 12 reps. Switch sides; repeat. • Works abs, shoulders, thighs
Hip slimmer
Trainer Jason Walsh
Star client Jessica Biel
Stand on center of band, feet hip-width apart, arms down, opposite-side handle of band in each hand so band forms an X. Raise hands to chest, elbows out to sides; sink into a mini-squat (as shown). Hold position; step left foot 12 inches to left, then step right foot 12 inches to left, so feet are hip-width apart again. Repeat for 10 steps to the left. Repeat to right.
• Works hips, shoulders, back, biceps, butt, thighs
Triceps toner
Trainer Jeanette Jenkins
Star clients Queen Latifah, Kimora Lee Simmons
Stand with feet hip-width apart, knees bent slightly, arms down, a weight in each hand, palms facing back. Press arms back slightly, bend elbows and slide hands up along back as high as you can (as shown), keeping shoulders down. Slide hands back to start for one rep. Do 15 reps. • Works triceps
Back buffer
Trainer Dove Rose
Star clients Sandra Oh, Sarah Chalke
Lie faceup, arms and legs extended so body forms an X on floor; raise all limbs 3 inches (as shown). Hold position. Roll onto left side, keeping hands and feet off floor; hold 2 seconds. Roll onto stomach, hands and feet still aloft; hold 2 seconds. Roll back onto left side; hold 2 seconds. Return to start for one rep. Do 12 reps. Repeat on right side. • Works lower back, abs
Butt booster
Trainer Gunnar Peterson
Star clients Jennifer Lopez, Penélope Cruz
Crouch behind ball, straddling it between knees. Push off legs to balance torso on ball and extend arms, placing hands on floor in front of ball to steady body, legs extended with knees slightly bent. Bring bottom of feet together, knees out to sides; press feet to ceiling (as shown); lower legs for one rep. Do 12 reps. • Works butt, lower back, abs, thighs
Total tightener
Trainer Teddy Bass
Star clients Cameron Diaz, Lucy Liu
Balance on left foot, with left hand on hip, right arm down, holding weight. Bend forward, raising right leg behind you until parallel to floor. Hold position; raise right arm out to shoulder height (as shown), then lower arm for one rep. Do 12 reps. Return to start. Switch sides; repeat. • Works shoulders, upper back, abs, butt, thighs
Tae Bo enjoyed its commercial success in the 1990s. Taekwondo practitioner Billy Blanks developed it. The aerobic exercise routine was one of the first “cardio-boxing” programs that use martial arts at a rapid pace to promote fitness.
Lose weight and improve your cardiovascular health by joining the Tae Bo class found in the videos below:
Be firm all over with one quick workout. Singer Michelle Williams shares her all-time quick slim plan: circuit training.
Want to sculpt instant sleek curves? Learn how Destiny’s Child Michelle Williams used to score a fit physique. It’s all about a mix of strength moves with speedy bursts of high-intensity cardio. To have a better body, this muscle-defining, fat-burning strategy is a huge hit.
Here’s the plan: Warm up for five minutes by walking or jogging every other day. Do 12 repetitions of each moves, with two minutes of fast-paced cardio (sprinting or jumping rope) after each exercise.
Be sure to have one medium-level resistance band (with or without handles) and a set of 5- to 8-pound dumbbells.
Butt burner
Lie faceup with knees bent, feet flat, arms straight overhead on floor, a weight in both hands, palms up. Lift hips, forming an incline from shoulders to knees, as you raise weight to ceiling (as shown), then lower to thighs. Return to start. Do 12 reps. • Works shoulders, triceps, upper back, butt, thighs
Power pull
Secure band at chest level in front of you; grip an end in each hand, arms extended at shoulder level. Stand with feet staggered, left foot in front of right, right heel lifted. Lower into a lunge, bend elbows (keeping them close to body) and draw hands toward chest (as shown). Return to start. Do 12 reps. Switch legs; repeat. • Works shoulders, biceps, back, butt, thighs
Dancer’s reach
Stand with feet wider than hip-width apart, toes out; hold band taut across chest, hands at shoulders, elbows bent. Bend left knee, shifting weight to left leg, and straighten left arm to left side (as shown). Return to start; repeat on right for one rep. Do 12 reps.
• Works triceps, upper back, butt, thighs
Tricycle push-up
Start in push-up position on hands and toes. Bend elbows and lower body toward floor as you bend left knee, bringing heel toward butt (as shown). Return to start; repeat on right for one rep. Do 12 reps. • Works shoulders, triceps, chest, abs, hamstrings
Rah-rah raise
Stand on one end of band with feet together, band secured by left foot; grip opposite end with right hand at shoulder, elbow bent. Step right foot to right about 12 inches as you extend right arm overhead, palm facing in (as shown). Step back to start. Do 12 reps. Switch sides; repeat. • Works shoulders, abs, thighs
Twist away
Stand with feet wider than hip-width apart, toes out, a weight in both hands at hip level. Squat and raise arms to shoulder height. Twist torso to left (as shown), then center. Return to start; repeat on right for one rep. Do 12 reps. • Works shoulders, abs, obliques, butt, thighs
Kick it up
Start on hands and knees, one end of band around left foot, other end under palms. Straighten legs, coming into a raised push-up position. Hold pose as you bring left knee toward chest, then extend left leg behind you about 12 inches off floor (as shown) for one rep. Do 12 reps. Switch legs; repeat. • Works back, abs, hips, butt
Superstar
Stand with feet together, a weight in each hand. Lunge forward with right foot so right thigh is almost parallel to floor, knee over ankle. Bend left knee to lower body toward floor; raise arms straight up, palms facing in (as shown). Return to start; repeat on left for one rep. Do 12 reps. • Works shoulders, back, butt, thighs
Sitting tight
Squat with back against wall, feet hip-width apart, thighs almost parallel to floor, a weight in each hand. Maintain contact with wall as you curl weight up, right hand toward shoulder, palm facing in (as shown). Lower arm; repeat curl on left for one rep. Do 12 reps.
• Works shoulders, biceps, butt, thighs
Scissors crunch
Lie faceup with center of band beneath lower back, legs together at a 90-degree angle with end of band secured around each foot; hold weight at chest with one hand on each end, elbows bent. Contract abs as you raise shoulder blades off floor, reaching weight toward feet and spreading legs in a wide V (as shown). Return to start. Do 12 reps. • Works triceps, chest, abs, thighs
Flamingo firmer
Stand with feet hip-width apart, a weight in both hands at chest, elbows bent. Extend arms overhead, raising bent right leg as high as you can without wobbling. Pause; lean torso to left (as shown), then to center. Return to start; repeat on left for one rep. Do 12 reps. • Works shoulders, abs, butt, thighs
Watch Kim Strother demonstrate how to properly execute butt exercises such as squats, single leg dead lift, single leg squat, lunges, walking lunge, hip lift, and so much more. Be sure to get a pair of 5 pound-dumb bells and a piece of towel. Have fun watching his video. You’re on your way to have a lovely behind.
Treat trouble spots such as neck and knees thanks to these six soothers daily or target your tense areas.
Relief is minutes away. Get your own Yoga Tune Up Therapy Balls for only $10 per mesh-bagged pair at YogaTuneUp.com. It is a fitness therapy program that uses balls to rub out muscle tension.
Lower-back loosener
Lie faceup, knees bent, feet flat. Place balls under lower back, one on either side of spine. Lift upper body off floor, propping yourself on forearms. Keeping lower back on balls, raise hips and butt off floor (as shown). Roll lower back up and down over balls for up to two minutes. • releases lower back
Neck nurturer
Sit on edge of chair, feet flat, ball in right hand, head turned to right. Press ball on left side of neck (as shown), wherever you feel tension. Holding ball in place, slowly turn head to left. Return to start. Reposition ball on another sore spot on the left and turn to left again. Return to start. Continue for up to two minutes. Switch sides; repeat. • releases neck
Sole saver
Stand, holding back of chair for support with right hand, left hand on hip. Place ball under center of right foot, pressing body weight on ball (as shown). Roll ball under arch, up and down the length of sole and from side to side, for up to two minutes. Switch feet; repeat. • releases feet
Wrist rescuer
Place balls inside their mesh bag and tie it. (If using tennis balls or racquetballs, substitute a sock.) Kneel; place right forearm, palm up, on balls (as shown). Roll forearm over balls, from wrist to elbow and back, for up to two minutes. Turn palm down; repeat. Switch arms; repeat.
• releases wrists, forearms
Knee fixer
Lie on right side, legs extended, with right forearm supporting upper body. Place ball under right outer thigh, then bend left knee and position left foot in front of right thigh; put left hand in front of body for support (as shown). Slowly shift body so ball moves up to hip and down to knee, then back, for up to two minutes. Switch sides; repeat.
• releases knees, outer thighs
Upper-back relaxer
Stand against wall. Place a ball on either side of spine, above bra strap. Walk feet out about 12 inches, hip-width apart, knees soft, arms down, back pressing onto balls. Squat, rolling back down over balls and raising arms overhead (as shown). Return to standing, rolling back up over balls and lowering arms. Repeat for up to two minutes. • releases upper back, shoulders
Get into a six-pack of proven ab firmers. Aim to execute the exercises correctly to work out abs more than crunches do. Aim to do them thrice a week on nonconsecutive days to a firm core to adore!
Modified hundred
Lie faceup, legs raised, knees bent 90 degrees. Inhale, then exhale, lifting head and shoulders off mat, arms extended at shoulder height, palms down (as shown). Inhale as you pump arms up and down five times, then exhale and pump five more times. Do 10 times, for 100 pumps.
Roll-up
Lie faceup, legs together, toes pointed, arms extended to ceiling, palms forward. Inhale, then engage abs and exhale as you slowly roll up one vertebra at a time (as shown) until seated, arms parallel to shins. Inhale; exhale as you slowly roll back to start. Do 10 times.
Single-leg stretch
Lie faceup. Lift head and shoulders off mat as you pull left knee into chest, a hand on each side of left shin, and raise right leg at a 45-degree angle, toes pointed, abs engaged (as shown). Inhale, then exhale and switch legs to bring right knee into chest, hands on right shin, left leg out. Switch legs 20 times.
Double-leg stretch
Lie faceup, legs raised with knees bent 90 degrees, toes pointed. Lift head and shoulders off mat and place hands on outside of knees, keeping arms straight, to start. Inhale, stretching arms and legs out, legs together, arms next to ears (as shown). Exhale, bending knees and bringing arms alongside knees, to return to start. Do 10 times.
Rolling like a ball
Sit with knees bent and tucked into chest, arms wrapped around shins, head down, heels raised, toes touching mat. Lift toes and balance on tailbone, heels close to butt (as shown). Inhale as you roll back slowly until shoulder blades touch mat. Exhale and use abs, not momentum, to roll up and balance on tailbone again, keeping toes from touching mat. Do 10 times.
One-leg teaser
Lie faceup with knees bent, feet flat, arms extended to ceiling, palms facing in. Extend left leg in line with right thigh, toe pointed. Inhale, then exhale as you engage abs and slowly roll up one vertebra at a time, reaching toward ankle (as shown). Inhale, then exhale as you roll down, arms extended to ceiling again. Do 10 times. Switch legs; repeat.
Who knew stretching can make your body lean and limber. Try out these six scientifically proven moves for yourself.
The expert Researcher Arnold Nelson, Ph.D., coauthor of Stretching Anatomy (Human Kinetics), compiled these stretches. “If you increase your joint range of motion, exercising will seem less challenging,” Nelson says. Translation: You’ll enjoy workouts more when you stretch your muscles. You can maybe even do more of them!
The plan
Rev your heart with at least three minutes of cardio before you bend. Then perform the exercises, holding each for 30 seconds. Pause 15 seconds between moves then repeat sequence two or three times. You’ll need an armless chair and a hip-height table. Run through the 15-minute routine three times a week to get the most out of this workout.
Technique tips
Ease into each stretch. Avoid bounding. Save bouncing for your Urban Rebounding class because it signals to muscles to contract rather than extend. When you feel a mild strain, pause. Breathe deeply as you hold the position. Results are within reach!
Leaning reach
Sit on floor, legs extended. Bend left knee; place left foot flat against right inner thigh. Put left hand on floor to left of left thigh; grasp right toes with right hand, keeping back straight. Pull toes toward you (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, hamstrings, calves
Balanced bend
Stand with left side near end of table. Balance on right leg; extend left leg onto table (as shown). With legs straight, bend forward as far as you can; reach through legs; grasp back of thighs. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hamstrings, inner thighs
Figure four
Stand facing table. Balance on left leg and place right leg, knee bent and calf flat, on table, hands on either side (as shown). Keeping calf flat on table, lower torso toward right leg. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hips
Tush push
Stand with back to table. Balance on right leg, knee soft; bend left knee and place top of foot on table, hands flat 6 to 12 inches behind butt, fingers facing away. Move torso back slowly until butt touches heel of left foot; maintain that contact as you push hips forward, arch your back and roll shoulders down and back (as shown). Hold for 30 seconds. Switch legs; repeat.
• Stretches hips, thighs
Real kneel
Stand facing side of armless chair, about 12 inches away. Keeping right leg straight, place bent left leg on seat of chair and left hand on chair back for support. Lean forward so body stays in alignment from ear to heel (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches calves
Jackknife
Lie faceup; bend left knee and bring it toward chest. Keeping right leg straight, foot flexed, grasp left knee with both hands and pull it toward chest as far as you can (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, thighs
