Watch how to get a firm rear

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Copy the featured firmer behind workout for women thanks to this video form Self.

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Exercises to tone your thighs!

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Any kind of physical activity greatly benefits women. Your goal could either be to improve your looks or your general health. Thigh workout can help you reach your fitness goals.

The human body is designed to walk and move. Unfortunately, the advent of modern technology and convenience allows more sitting than walking. The lack of physical exercise leads to health problems thus negatively affecting your appearance. Before it dramatically changes your health, why not incorporate thigh toning exercises as part of your daily activities.

What you can do
Walking or jogging on a regular basis is a good start. Take “long cuts” when walking around the city. Aim to do activities that encourage you to walk more. It can be as simple as parking further away from your building and taking stairs instead of the elevator.

How often
You can spare a short time to do thigh toning workout in as little as three times a week. If your thighs are a major problem area for you then thrice a week is highly recommended. See written description of a thigh toning exercise.

Hip Abduction Thigh exercise
Lie on your side (preferably on an exercise mat), with your head resting on the top of your arm, which should be flat on the floor. Assuming you are lying on your right side, your right leg should be straight and flat on the floor. Bring your left leg up/forward and place your ankle on the floor in front of your right leg. Once you have that position, hold your left ankle or shin with your left hand and slowly raise your right leg off of the floor.

The bottom line is that specific thigh toning and thigh slimming exercises can be extremely effective, but you need to follow a well rounded routine composed of several critical exercises. The right combination and sequence of lower body exercises can transform your butt, hip and thigh trouble spots into a beautiful work of art.

Try out other cool thigh and leg workouts by simply watching the video below.

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Stretching moves great as warm up & cool down exercises

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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

Thanks to Jay Sullivan for the photos.

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Sexy back work outs for women!

Posted under female workout

Don’t neglect working out your back. The back muscles are extremely important to manage daily activities. Try out back exercises below to sculpt a stunning rear view.

Get a sturdy chair, flat bench and a resistance band with handles to start your workout. Do two sets of the indicated reps of each exercise, up to three times a week on nonconsecutive days. You’ll need A sturdy chair, a flat bench and a resistance band with handles.

Parachuter
Lie facedown with arms extended in front of you. Lift upper and lower body off floor as you bend elbows and draw shoulder blades together (as shown). Hold; touch heels together 10 times. Return to start. Repeat four times.
• Works lower back, shoulders, butt

Twist away
Secure resistance band at chest level; grip a handle in each hand, arms extended in front of you, palms in. Stand with feet hip-width apart. Draw right hand toward waist. Keeping hands fixed, rotate torso to right (as shown). Rotate back to center and release right arm for one rep. Do 15 reps. Switch sides; repeat.
• Works upper back, obliques

Kneeling row
Secure band at eye level or higher; grip a handle in each hand. Kneel and extend arms above shoulder level on a diagonal, palms in. Squeeze shoulder blades together as you draw hands toward chest (as shown). Hold for one count, then release arms for one rep. Do 15 reps.
• Works upper back, middle back

Shrug it off
Sit on edge of chair, hands at front of seat, fingers forward, knees bent 90 degrees, feet flat. Use arms to lift yourself off chair. Keeping arms straight, shrug shoulders toward ears, lowering butt below seat (as shown); release for one rep. Do 12 reps.
• Works upper back, shoulders

Super V lift
Lie facedown on bench with hip bones at end, legs together, toes on floor; hold bench for support. Lift lower body until parallel to floor, separate legs in a V (as shown), then bring legs together; lower to floor for one rep. Do 15 reps.
• Works lower back, butt

Traffic stopper
Secure band at chest level; grip a handle in each hand, arms extended in front of you, palms down. Stand with feet hip-width apart. Draw hands toward chest. Rotate left forearm up (as shown), then lower to parallel. Repeat on right for one rep. Do 10 reps.
• Works upper back, shoulders

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Playground exercises for a slimmer you

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Busy women juggling a balance between home responsibilities and career demands have to squeeze in precious work out time. Germain Phanord, a trainer in New York City, developed firm-your-body exercises for busy women who also love to have fun as much as work.

Here is what you need. A spacious playground is the perfect place. When the structures are not found in the playground then simply improvise. For example, you can do get-ripped dips on any bench or the chin-up hold-up on a set of rings.

Tips: Power-walk or jog to the park. Perform two sets of the indicated reps of each move thrice a week.

Lose pounds!

Our toning routine creates sexy muscles. They will dramatically become visible after fat is melted, revealing those sexy curves. Do these playground favorites for 30 minutes to burn additional calories.

• Catch 162 calories
• Four square 162 calories
• Frisbee 96 calories
• Hacky sack 129 calories
• Hopscotch 162 calories
• Hula hoop 162 calories
• Jump rope 321 calories
• Kickball 225 calories
• Tag 256 calories
• Trampoline 114 calories

Chin-up hold-up

Jump up and grab a monkey bar with hands shoulder-width apart, palms facing you. Hang from bar with arms straight, legs together. Bend elbows and pull yourself up until chin passes bar (as shown). Hold position for 10 to 15 seconds. Lower. Repeat.

• Works biceps, back, abs

Get-ripped dip

Sit on edge of bench, hands at sides, fingers forward, left knee bent 90 degrees, foot flat on ground, right leg extended forward. Use arms to lift yourself off bench. Bring right leg out to right side as you lower body until elbows are bent 90 degrees (as shown). Return to start. Do 12 reps. Switch legs; repeat.

• Works triceps, butt, thighs
• 
  

Balance bend

Stand with back about one giant step away from a 1- to 2-foot-high swing. Reach back with left foot and place toes on seat. With hands on hips, sink into a lunge (as shown). Slowly return to standing. Do 12 reps. Switch sides; repeat.

• Works abs, butt, thighs, hamstrings

Hanging crunch

Jump up and grab rings (or monkey bars), hands shoulder-width apart, palms facing each other (or forward). Hang with arms straight, legs together. Bend knees, twist torso to left and bring legs toward chest (as shown). Lower legs. Repeat on right for one rep. Do 12 reps.

• Works arms, abs, obliques

Electric slide

Stand at top of slide, facing in, holding bar for support. Bend right knee and slide left leg behind you into a deep lunge (as shown). Straighten right leg as you quickly slide left leg to top of slide. Repeat on left, making motions continuous and smooth. Keep alternating sides for 30 seconds.

• Works arms, abs, butt, legs

Playtime pull

Stand facing a fence or railing. Grasp it at shoulder height and width with both hands, arms extended; stand on base, knees bent, thighs parallel to ground (as shown). Squeeze shoulders together as you bend elbows and pull chest toward railing. Return to start for one rep. Do 12 reps.

• Works arms, back

Swing fling

Stand on swing holding chains with elbows bent, hands in line with ears. Contract abs and extend left leg (as shown). Return foot to seat. Repeat on opposite side for one rep. Do 12 reps.

• Works arms, back, abs, legs

Powerhouse push-up

Start in raised push-up position, resting toes on a swing seat that hangs 1 to 2 feet above ground. Do a push-up. Hold raised push-up position as you lift left foot off seat (as shown). Lower foot. Repeat on right for one rep. Do 12 reps.

• Works shoulders, biceps, chest, back, abs, butt

Balance beam calf raise

Stand on a sturdy bench, arms extended out to sides at shoulder height for balance. Rise onto ball of left foot while right foot hangs off side of bench; lower left heel, then bend left knee and dip right foot over side of bench (as shown). Return to start. Repeat on opposite side for one rep. Do 12 reps.

• Works arms, abs, butt, thighs, calves

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Get to Know the Basics of Exercising

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Every single day ticks 24 hours of life for us. It is said that eight hours of good sleep is needed to remain healthy. The average time consumed at work is 8 to 10 hours on top of commuting. The equation above leaves us around 6 to 8 hours for play or leisure. Yet for most of us, the thought of investing an hour of the leisure time is too daunting.

People are torn between the desire to be healthy versus the demands of work or accustomed sedentary lifestyle. With so many lifestyle disorders, it is becoming more and more important to be fit and healthy. Get to know the basics why you should be motivated to start your own exercise routine.

Why you need to exercise
Your body adjusts to the output you demand of it. This principle explains why marathon runners, boxers and athletes look the way they look. It is also equally depends on the input you give to your body. If you love to gorge on nutrient-deficient and high-calorie foods while you sit down on your desk al day then you’re bound to crash. The human body is designed to accomplish physiological and physical activities along with its limitation when subjected to under use and misuse leading to rusting. Exercise fills that void and enables the body to rejuvenate itself.

A good 30 minutes of physical exercise can do wonders to your body. It is a matter of effort and attitude on how far you can take. You can be on a 3 to 4 days routine or a brisk walk in the neighborhood park.

The Basics of Exercise
Exercise can be anaerobic or aerobic which stimulates specific responses. Aerobic refers to the use of oxygen in producing energy. It involves long duration of moderate intensity training. Anaerobic exercise, on the other hand, involves short bursts of intense energy produced without the presence of oxygen. The most effective form of exercise to reduce body fat is aerobic training for increasing the efficiency o oxygen consumption and cardiovascular endurance. You can do weight training, a form of anaerobic exercise, to build muscle mass and strength.

Weight training stimulates higher testosterone and lower cortisol levels compared to anaerobic training. It helps build more muscle mass along with the proper nutritional intake. Smaller muscles are more aerobically efficient especially when they work as a group during aerobic exertion. In fact, some muscles may actually shrink in size to aid in greater aerobic performance. It means a lot of aerobic exercise in a muscle building program isn’t desirable. The key is striking a right balance of both.

Aerobic Training
Aerobic exercises don’t mean the type of exercise of following a routine on television complete with cheesy music. Aerobic training is anything from a brisk walk outdoors or on the treadmill to swimming laps. It enhances blood circulation and improves endurance. It strengthens the muscles involved in breathing as well as cardiac muscles. Your muscles become toned and stimulate bone growth. The risk of development of cardiac disorders is lowered. From an overall fitness perspective, it does not improve upper body strength.

Strength Training
Strength training in the form of weight resistance adds up muscle mass and strength. Its purpose isn’t the same with aerobics. You may prefer weight training to increase lean muscle mass, bone density and strength to a greater extent. You can start with light weights, lesser duration and work your way up. Work at your own pace and strength without forcing yourself. A simple 30 minutes well planned work outs thrice a week can show results in a few months.

Weight training involves improving performance and setting goals in contrast to Yoga which is more of a pro-active realization to achieve a state of balance of outlook. Your chosen form of exercises immensely depends on your personality as it is a matter of specific body needs and medical conditions.

Yoga
Yoga as a form of exercise is essentially different from aerobic and anaerobic training. It involves asanas, pranayama and meditation. The various stretching exercises are called that tone and lubricate joints. It enhances your neural and endocrine functions. Pranayama involves controlling your breathing and internalizing it thereby making you aware of your respiration and how to breathe properly. The philosophy behind Yoga is to enhance blood circulation to carry nutrients all over the body and flush toxins out by proper breathing. Most people, including myself, aren’t aware how to breathe properly. This meditation requires firm commitment and effort to take it further. It can greatly improve synergy between all systems. Health gurus claim it can cure everything from hair-fall to cancer. They are known to control autonomous activities like body temperatures and heart rate. A simple 15 to 20 minutes Yoga meditation squeezed into your busy schedule will work wonders.

Can I start working out?
A precaution to any form of physical exercise is to consult your doctor before embarking on any fitness routines. Heart attacks and even deaths have been reported in cases of physical exertion by people whose bodies are not up to it. Work out at your own pace without comparing your progress with other people. Know your level of fitness and work your way gradually up.

Most people think that by regularly going to the gym give them the license to eat anything they want. No amount of work out can help you lose weight or be fit if you head to the nearest fast-food joint after leaving the gym. Exercise burns calories, flush out toxins and sets the body in a state promoting the development of lean muscles. It sounds simple but also boils down to the right intake in the form of sound nutrition. Aim to have regular diet balanced in carbohydrates, protein, fats, vitamins and minerals to complement the time you spend exercising. It is ideal to restrict any heavy meals at least one hour before and after work out. Obviously, you may not want to puke in the middle of your work out. Heavy eating should be avoided since blood supply is diverted to digesting and assimilating food and may not supply the necessary circulation for performing muscles. Always carry a rehydration drink with you to keep your energy level up. It also helps to indulge in post work meals as a mix of proteins and carbs to induce muscle growth and minimize accumulation of fats. It doesn’t mean, however, to restrain yourself from eating your favorite “pig-out” food but it means you should strive to strike a balance of eating in moderation. It would be a waste to see the hard work you put in to lose those excess calories by giving in to your favorite high-calorie food.

Expect for more features on work outs you can do and how to jumpstart a more active and healthy way of living only found here on Female Work-out blog.

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Welcome to Female Work Out!

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