Try the get-fit gadget of celebrities: kettle bells. They’re great for the stellar combo of cardio and strength to firm you up in no time. The handled iron-cast ball is swung, not lifted, for that ultimate speedy fitness routine.
The American Council on Exercise and the University of Wisconsin published a study that proves these kettle bells earn their buzz. The only other activity the researchers could find that burns as many calories per minute is “cross country up hill at a fast pace.”
Give this Kettle bell a try as an exciting new way to incorporate in your fitness regimen.
Purchase your very own kettle bell. Order today by simply clicking the name of the item below.
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.
Work it! Reshaping your butt takes enormous dedication to stick to this full butt work out. Here is the plan:
The first step is to adopt a regular cardio routine, at least three times a week, to melt the fat hiding your glutes. To sculpt your buttocks, you want to focus on moves that keep muscles active and firing but not overstimulated. You build muscle easily. This is where powerful plyometric exercises could make your butt fuller. Try lower-intensity toners that rely on body weight for resistance. You’ll sculpt what you’ve got and create more definition between your legs and rear. Do one set of each of the following four moves, then go over the sequence.
Kick your glutes into motion by loosening hip flexors, which connect your trunk to your thighs. Hip flexors are the opposing muscle group so when they contract, your brain tells your butt it’s all right to relax. Most of us sit all day, causing hip flexors to stay contracted, even after standing up. Glutes stay in lounge mode, even during a workout. Stretch yours by performing two sets of these easy warm-ups. You’ll activate your glutes, priming them for the workout to come.
Hip check
Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.
• works butt, abs, hips
Power point
Start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.
• butt, back, abs, hips
Hot cross buns
Stand with feet hip-width apart and arms raised to shoulder height. Swing right leg over and in front of left, toes facing forward. Lunge, twisting upper body to right (as shown). Twist back to center; return to standing. Repeat on opposite side for one rep. Do 15 reps.
• works butt, abs, legs
Back it up
Stand with feet shoulder-width apart, arms down, an 8- to 12-lb weight in each hand, to start. Step back with left leg into lunge, lowering until shin of left leg is nearly parallel to floor, keeping right knee over right foot (as shown). Push off with left leg to return to start. Switch sides and repeat for one rep. Do eight reps.
• works butt, abs, legs
Scissors sister
Lie faceup, feet on ball, right leg crossed over left at ankle, to start. Squeeze glutes and contract abs to lift hips, forming a line from shoulders to feet. (Too easy? Keep one leg on ball, the other extended in the air, as shown.) Lower hips to return to start. Cross left leg over right and repeat for one rep. Do eight reps.
• works butt, back, abs
Hop hooray
Stand in front of a step no higher than knee height. Squat, bending arms. Swing arms behind you, then forward, to help propel yourself up and onto step, landing softly (as shown) in squat position. Step down. Do eight reps.
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
This workout shapes a firm butt, a strong back and sexy, shapely legs.
The routine is designed to make your behind - and the rest of your rear view look tighter, stronger, and sexier. His moves target your back, glutes, hamstrings and the neglected calves. The stability ball is great to work out your core but did you know that it also provide leverage for a supereffective back and butt toners.
The plan
Do the exercises three times a week on nonconsecutive days. All you need are a pair of 3- to 10-pound weights and a stability ball. Perform two sets of each move.
The goal
Start off each strength session with 15 minutes of cardio, such as on a stationary bike, aerobic step or StairClimber for extra leg sculpting. Complement this program with at least three additional 30-minute heart-pumping workouts a week. Do them on days you’re not strength training. To tone your tush even more, face backward on the StairMaster, or choose a path for your run or walk that includes lots of hills.
Squat with calf raise
Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Squat until thighs are parallel to floor or as far as you can (as shown). Stand and rise onto toes. Lower heels to floor to complete rep. Do 12 reps.
• works butt, hamstrings, quadriceps, calves
Squat with Good Morning
Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Lower into squat. Rise, then bend over from hips, with back flat, until torso is almost parallel to floor (as shown). Return to start. Do 12 reps.
• works butt, hamstrings, quadriceps, lower back
One-arm angled front raise
Stand with feet a foot or so behind a stability ball, a dumbbell in left hand, palm facing right. Bend over from hips, with back flat, and rest right palm on ball. Lower left arm between legs, then raise it up and out on a diagonal until it’s aligned with torso (as shown). Lower arm between legs. Do 12 reps, then switch arms to complete set.
• works upper back, shoulders
Ball butt blast
Lie facedown with midsection on ball, hands and toes on floor. Bend left knee 90 degrees and flex foot. Leading with left heel, raise left leg as high as you can while keeping hips on ball (as shown). Lower thigh toward ball. Do 12 reps, then switch legs to complete set. • works butt, lower back
Supergirl
Lie with chest on ball, feet wide, toes on floor, a dumbbell in each hand with arms at sides, palms facing legs. Keeping head in line with spine and elbows straight, circle arms forward and up in a wide V, turning hands so palms face each other (as shown). Reverse move to bring hands back to sides. Do 12 reps.
• works glutes, entire back, shoulders
Dumbbell pickup
Holding a dumbbell in right hand, balance on left foot with right foot raised behind you. Keeping left knee slightly bent, lean over and reach right hand toward left foot (as shown). Rise. Do 12 reps, then switch legs to complete set.
• works butt, hamstrings
The role of moms out there can be time-consuming that leaves little or no room for work out. It can be a challenging commitment to make on top of the minimal personal time, sleep deprivation, and priority changes that babies and little children requires. Are there any options for mothers to pursue fitness? The truth of the matter is that the more you take care of yourself then the better you feel. Our body naturally releases a “feel-good” hormone called endorphins that lifts your mood. Exercise also make you stronger both physically and emotionally to face a day as a mom.
Here are few exercises perfect to fit in your busy schedule at home.
Mini circuit training routine
This routine is good as a perfect daily work out to burn off few extra calories and tone up common problem areas (i.e. hips, buns, thighs, abdomen, and upper body). The key to maximize work out is to keep your heart rate elevated thus burning more calories and tones the whole body.
Routine for busy moms comprises of four exercises.
The goal
Perform one set of 10 to 15 repetitions before proceeding to the next exercise. After completing all four exercises once, repeat the circuit again two more times for a total of three circuits. This work out should approximately take no more than 10 minutes to complete.
Warm up
March in place or go for a small walk with your little one around the park to warm prepare your body for the workout.
1. Curtsy lunge with lateral lift stabilizes your standing posture
a. Stand with feet hip-width apart, knees relaxed, and hands on the hips. Pull abs in, spine in a neutral position with the shoulders pulled down and chest lifted. Extending right leg out to the side, supporting leg is slightly bent with foot pointing forward.
b. Step right leg diagonally behind the body, hips and torso stay facing forward, right heel is lifted. Both knees are bent in a lunge position; weight is centered over the supporting thigh.
c. Extend both legs and swing right leg out to the side, balancing on the left leg. The moving leg should be slightly internally rotated at the hip causing you to lead the motion with the heel.
Repeat this motion up to 15 times then proceed to the next leg.
Reps: 3 sets of 10 to 15 reps on each leg Muscle Focus: targets glutes, quads, hamstrings, and abs for standing stabilization
2. Single leg lunge swings
A. Feet together, knees relaxed, abs pulled in with shoulders relaxed and chest lifted.
B. Take a large step forward with the right leg. Bend both knees, keep right knee inline with ankle and left knee pointing down to the floor. Hold the lunge, contracting the abs for balance, maintaining a neutral spine and push the swing forward with your arms and chest. Push off right front foot and thigh and bring feet back together, repeat alternating legs.
Reps: 3 sets of 10- 15 reps on each leg Muscle focus: Targets glutes, quads, hamstrings, chest, arms, shoulders and abs
3. Flamingo pick ups
A. Stand tall with your right leg extended behind the body, arms on hips.
B. Exhale as you contract your abs and hinge forward from the hips, maintaining pelvis square to the front. Simultaneously lift the back leg to a T-position body parallel to the floor. Hold this position for a count of 5, to make this exercise more challenging reach your left hand forward pretending to pick up something off the ground. Return back to T-position with both hands on hips. Contract the glutes and hamstrings; hinge the body back to start position.
Reps: 3 sets of 10-15 reps on each leg Muscle Focus: Targets glutes, hamstrings and abs
Tip: Mentally focus on the core. Without this mind-body connection you will not be able to balance. Also, by contracting all the muscles in the supporting leg, you will create a more stable support to work from.
Modifications: Hold a chair or the wall for support if you have poor balance.
4. Ab planks work the whole body
A. Place your hands on top of a step or climbing frame, placing you on an incline. Your hands should be directly underneath the shoulders. Move feet back and extend the body into a plank position, abs are contracted to keep torso supported.
B. Exhale; draw your right knee to chest without moving the upper body. Inhale swing the leg back maintaining the pelvis square to the floor, contracting the glutes and hamstrings.
Reps:3 sets of 10-15 reps on each leg. Muscle focus: Works the whole body all at the same time! Targets chest, shoulders, arms, abs, glutes and hamstrings
Tip: While performing this exercise imagine you’re pushing away from the floor contacting your lats and upper back muscles which stabilize your shoulder girdle. Your core is tight without any movement as you move the leg.
Modifications: Lower supporting knee to the ground and gradually lift the knee off the floor as you get stronger. Eventually you can extend the body out in to full plank.
Party invitations don’t need to be troublesome as you imagine the tempting dishes within your reach. Cut calories at all those soirees with these simple but expert-endorsed tips.
Socialize with friends, not food.
Concentrate on mingling and not just eating. It’s a great time to catch up with family, with friends and with other employees you might not get to talk to on a regular basis. Besides it’s not pretty to talk with your mouth full.
Arrange your plate strategically.
You don’t have to totally skip the dessert buffet. Instead, try this trick: Start by arranging a serving of fruit on a dessert-sized plate in a pretty pattern. Then assess your treat options. With less space available on your plate, you’ll have to be extra selective and take smaller portions of only the goodies you really want. Besides, if your food looks gorgeous, you’ll enjoy it more. Hint: You can use the same rule for appetizers by starting with veggies instead of fruit.
Take control of your portion size.
We bet you’ve heard it a million times, but it’s worth repeating. Our experts agree that the key to enjoying the buffet while being mindful of your health is monitoring portion size. Remember: A serving of protein should be about the same size as a deck of cards. Nobody says you can’t put a little of everything on your plate, but avoid going back for seconds.
Eat the food you really want.
Don’t pick the cookie, cake or pie that you think is healthy and deny yourself the one you really want. Instead, take the indulgence you want but stick to the “three polite bites” rule. Three bites are all you really need to satisfy a craving. The first bite is mental. You get so excited you hardly get a real taste. The second bite is confirmation or which is the bite where you really get to enjoy the treat. The third bite is a bonus. It’s just the period on the sentence or maybe the exclamation point!
Drink a glass of milk.
Making time to have a snack before you hit the party circuit can seem impossible at times. On second thought, showing up hungry is dangerous. “Saving up” your calories throughout the day is nothing more than a guarantee you’ll overeat when you hit the buffet table. You can prep up before the party by drinking a glass of low-fat or nonfat milk. It has a balanced amount of carbohydrates and protein, is easy and quick to consume and can keep energy stable. Wear a cocktail ring.
You know big baubles can up the chicness factor of an outfit, but can they really help you cut calories? They sure can! It is recommended that you wear a bit of bling on the hand you eat with as a visual reminder. That sparkly ring or bracelet will grab your attention every time you pop another crab puff, helping you cut down on mindless snacking. Get some fresh air.
Did you know that dashing through the snow for 30 minutes could melt away more than 120 calories? In holiday terms, that’s half a slice of pumpkin pie roughly about 115 calories or two candy canes having 60 calories each. Your brisk 15-minute walk should cover a mile. Take the long way home then. You will enjoy the scenery yet burn extra calories.
Be a gracious guest.
You don’t have to be a Grinch and show up empty-handed at parties. Unless the party is catered, volunteer to bring an appetizer. You will be guaranteed to have at least one genuinely healthy option. You can bring fresh or grilled vegetables with balsamic vinaigrette (50 calories for 2 tablespoons), hummus (46 calories for 2 tablespoons) or salsa (9 calories for 2 tablespoons) for dipping.
Beware the of the “free pour.”
Although a glass of red wine may seem like a calorie-conscious choice for a holiday spirit, a 12-ounce light beer can be the smarter option. If the beer is in a bottle, you’ll avoid the generous pours you get with wine, cocktails or the holiday heavyweight eggnog. It is similar to controlling portion size of alcoholic drinks. Thus, it helps keep track of your liquid calories.
Alternate your drinks.
Switch between alcoholic beverages and sparkling water to pace yourself and your calories. When someone takes a sip, you may be more likely to pick up your glass as well. One charming conversation under the mistletoe and you might end up drinking more calories (and alcohol!) than you planned to.
Want to get a hardcore tummy right at home? All you need are hand weights and a stability ball. For best results, perform this workout three times a week for a month.
Side stretch
Kneel on ground with knees about shoulder-width apart, holding ball overhead. Pull in abs and hold hips still. Lean to left (as shown), return to center, then lean to right. Next, bend over to lower ball in front of you (back straight). Rise up so ball is overhead and repeat from start. Do 20 reps.
* Works abs, back, shoulders
Sticks and stones
Holding ends of a light bar or broomstick, lie back with knees bent, shins parallel to ground. Lift head and shoulders and extend arms back at ears so they’re in line with head. Pull in abs and crunch higher as you bring hands toward knees (as shown). Lower slightly, raising arms by ears again. Do 20 reps.
* Works abs
Windmill
Lie with midback and hips on ball, feet together and knees bent 90 degrees. Raise head and shoulders and extend left arm forward at an angle and right arm behind you, palms facing in (as shown). Look toward rear arm. Pull in abs as you lift shoulder blades off ball and switch arms back and forth. Do 20 reps.
* Works abs, shoulders
Teaser with ball
Lie faceup with arms extended on ground behind head and legs straight, ankles on ball. Pull in abs, bring arms in front of you until parallel with legs and roll torso up in four counts until torso forms a V with legs (as shown). Lower to start. Do 20 reps.
* Works abs
Single-leg hip lift
Lie faceup, arms at sides, knees bent with heels resting on ball. Press heels into ball, and lift hips until body is aligned from shoulders to knees. Once you’re stable, extend right leg up, toes pointed (as shown). Keeping leg raised, slowly lower hips to within a few inches of ground, then lift back up, squeezing glutes. Do 20 reps; switch legs.
* Works abs, hamstrings, butt
Bent-over row lunge
Hold a 5- to 8-pound dumbbell in left hand, palm facing in, and stand on right leg, resting left shin on ball behind you. Lean over 45 degrees, so body is aligned from head to left knee. Put right hand on right thigh and lower left hand toward ground. Pull in abs and raise weight to rib cage (as shown). Slowly lower weight. Do 20 reps; switch sides.
* Works abs, legs, butt, back, biceps
Triceps dip
Sit toward front of ball (put it next to a wall if needed), knees bent and feet hip-width apart 2 feet in front of you. Place hands on ball near hips. Pull belly button toward spine, straighten arms and lift hips, bringing them slightly in front of ball. Bend elbows behind you about 90 degrees (as shown) to lower butt a few inches. Press up. Do 20 dips.
* Works abs, triceps
Boxing
Start with feet hip-width apart, a 3- to 5-pound dumbbell in each hand. Bend knees and lean forward from hips, pulling belly in tight. Bend arms, bringing elbows close to rib cage, palms facing in. Extend right arm in front, palm down, and left arm behind, palm up (as shown). Return to start; switch arms to finish one rep. Do 20 reps.
* Works abs, back, shoulders
Ball lift
Stand with feet hip-width apart, holding a stability ball behind you an inch from butt. Keeping chest up, draw abs in tight, squeeze shoulder blades together and raise ball behind you (as shown); lower to start. Do 20 lifts.
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
Did you know that dashing through the snow for 30 minutes could melt away more than 120 calories? In holiday terms, that’s half a slice of pumpkin pie roughly about 115 calories or two candy canes having 60 calories each. Your brisk 15-minute walk should cover a mile. Take the long way home then. You will enjoy the scenery yet burn extra calories.
