Mar
10
Posted under
female workout
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
Technorati Tags: circuit training, Destiny's Child Michelle Williams, exercise, exercises, female workout plan, fitness plan, routine
Nov
16
Posted under
female workout
Try these calorie torching, body-shaping moves!
Here is a workout done by sliding on two Frisbee-like plastic disks. It engages a full range of motion.
Start with 12 to 15 reps of each exercise. Work your way up to two sets of 15 to 20 reps.
Purchase your own gliding disc here.. You can also make use of paper plates that also work well. Do the routine three times a week on nonconsecutive days for results in one month.
Tips: Wear comfortable sneakers. Do the routine on a carpeted surface. In standing positions place the ball of your foot in the center of a disk, with your heel hanging off to act as a brake. When gliding, center your weight over your nonsliding foot, keeping movements smooth and controlled. You will be sliding in style in no time!
Turbo twist
Stand with feet hip-width apart, knees bent, a disk (or paper plate) on carpet under each foot. Raise arms to chest level, elbows bent to 90 degrees, palms down. Lift heels and twist torso right, moving arms in opposition to legs (as shown). Return to center; twist left to complete one rep. Do 12 to 15 reps.
• Works abs, arms, legs
Speed skater
Stand with feet hip-width apart, a disk under each foot, arms down. Plant right heel on floor, slide left leg to side, reach left arm past right foot to touch floor and reach right arm back (as shown). Slide to standing. Switch sides to complete one rep; do 12 to 15 reps.
• Works legs, arms, abs, butt
Leg swing
Lie on right side, legs stacked with right knee bent, left leg straight with a disk under big toe, head resting on raised right hand. Slide left leg out to front of body and sweep left arm forward and overhead (as shown). Swing left leg behind body, sweeping arm back toward hip, to complete one rep. Do 12 to 15 reps. Switch sides; repeat.
• Works butt, back, abs, legs
Curtsy
Stand with feet hip-width apart, knees bent, a disk under each foot, arms down. Plant right heel on floor and slide left foot back and to right side, lowering until right thigh is almost parallel to floor. Simultaneously rotate torso to reach arms across body to right at shoulder level and look right (as shown). Slide back to start; switch sides to complete one rep. Do 12 to 15 reps.
• Works legs, abs, butt
Balanced leg lift
Stand with feet hip-width apart, knees bent, a disk under each foot and arms down, elbows bent, hands in fists. Bend forward slightly at hips and plant left heel on floor. Slide right leg to side, then lift it about 12 inches off floor (as shown). Lower leg and slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works outer thighs, butt
Triceps push-up
Start in kneeling push-up position, hands directly beneath shoulders, a disk under each palm. Slowly lower body toward floor as you slide left hand back toward rib cage and right hand diagonally to the right in front of you (as shown). Push up as you slide both hands back to start. Repeat, sliding right hand back and left hand forward, to complete one rep. Do 12 to 15 reps.
• Works triceps, chest, abs
Hack squat
Stand with feet hip-width apart, a disk under right heel and arms extended in front of thighs, palms up. Bend left knee as you slide right heel in front of you as far as you can while curling arms toward chest, hands in fists (as shown). Slide right leg back to start and lower arms. Do 12 to 15 reps. Switch sides; repeat.
• Works legs, arms, abs, butt
Mountain climber
Get into push-up position on hands and toes, a disk under each toe. Keeping hips neutral and head in line with spine, slide left knee toward chest (as shown), then back to start. Switch legs to complete one rep. Start slowly at a walking pace, then progress to a run as you improve. Do 12 to 15 reps.
• Works abs, shoulders, chest, legs
Bicycle ride
Lie on back with knees bent, a disk under each heel, hands behind head, elbows out. Slide right leg out straight as you lift head and shoulders off floor and twist torso to left (as shown). Slide back to start and switch sides to complete one rep. Do 12 to 15 reps.
• Works abs, legs
Rear lunge
Stand with feet hip-width apart, a disk under left foot, arms at chest level, elbows bent, palms in. Bend right knee and slide left leg back as far as you can while reaching arms forward (as shown). Slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works butt, abs, legs
Back extension
Lie facedown with legs together and arms extended in front of you, a disk under each palm. Lift torso as you circle arms from overhead position to behind you, next to thighs (as shown). Hold for one count and return to start. Do 12 to 15 reps.
• Works back, shoulders, abs
Hamstring tuck
Lie faceup with knees bent, feet flat, a disk under each heel, arms down, palms down. Squeeze butt to lift hips off floor as high as you can (as shown). Keep abs and butt contracted and hips off floor as you press through heels and straighten legs. Bend knees as you slide back to bridge position; do 8 to 12 reps.
• Works legs, abs, butt
Technorati Tags: exercise, female workout, fitness, health, routine, sliding disc, workout
Nov
13
Posted under
female workout
Reshape your body with sexiest curves! Sleek contours, coveted cuts and enviable lines are all within your grasp. Learn these seven moves to create your most sensual shape.
A slim figure is best defined with sexy silhouettes. Silhouttes is defined by subtle and important muscles. Firm muscles outline the body shape make you a head turner. Every clothes you wear look amazing!
You will need a pair of 3 to 8 pounds of dumb bells, a band of moderate resistance, and a step or stair.
Do the moves in three sets thrice a week on nonconsecutive days. Combine the exercise with 30 minutes cardio on most days to burn (and melt) away fat hiding your new curves.
Triceps throwdown
The swift motion puts two types of muscle fibers (fast- and slow-twitch) into play, which tones your arms more quickly.
Stand with feet hip-width apart, a weight in right hand, left hand on hip. Bend and raise right elbow so weight almost touches right shoulder. Step forward with left leg, extending right arm to chest level (as shown), as if throwing a ball. Step left leg back to start as you retract right hand toward right shoulder for one rep. Do 10 reps. Switch sides; repeat.
Weight off your shoulders
Rotating the dumbbells hits the muscle from multiple angles for more effective toning.
Stand with feet hip-width apart, arms at sides, a weight in each hand, palms facing forward to start. Do a biceps curl, then rotate wrists so palms face forward again (as shown) and press arms overhead. Bringing weights back to shoulders, rotate wrists so palms face body and lower to start for one rep. Do 10 reps.
Back in action
This move not only sculpts, it also perfects posture, for a leaner look.
Start in a raised push-up position, abs tight. Keeping elbows straight, retract shoulder blades, as if squeezing something between them (as shown); hold for one second, then round upper back for one rep. Do 20 reps.
Thigh master
Sculpted quads + miniskirt = major sex appeal
Stand sideways on steps with left foot on step, right leg dangling off, hands on hips. With weight on left heel, bend left knee and lower right leg toward step (as shown), tapping toe, then straightening left leg to return to start. Do 20 reps. Switch sides; repeat.
Ab-up
For flat abs fast, focus on obliques, the muscles that wrap around your middle and hold you in.
Lie on left side, resting on left forearm and left hip, knees and feet stacked, right arm at side. Lift left hip into a side plank (as shown). Lower and touch left hip to ground, then lift back up, holding abs in tight, for one rep. Do 20 reps. Switch sides; repeat.
Bring up the rear
Targeting your tush from two different angles gives you twice the firming action.
Start on all fours with a flat back; loop band around right foot and secure it under hands. Lift right leg to side at hip height, keeping knee bent and foot flexed. Extend leg behind you (as shown). Bend leg back to side and return to start for one rep. Do 10 reps. Switch sides; repeat.
Lower-leg lifter
Rocking back onto your heels gets more muscles in motion than rising to your tiptoes alone does.
Start with feet hip-width apart, arms at sides. Holding abs tight to stabilize, roll forward through balls of feet onto tips of toes (as shown), then roll back onto heels, lifting toes, for one rep. Do 20 reps.
Technorati Tags: female workout, fitness, health, routine, sculpt sexy muscles exercises
