Feb
01
Posted under
female workout
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.
• works butt, legs
Technorati Tags: butt exercises, female, fitness, glute exercises, health, woman, work out
Nov
27
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
Technorati Tags: back exercises, health, sexy back wofk out, women fitness, work out
Aug
26
Posted under
female workout
The benefit of a good work out goes a long way. A good work out serves as one of the major components to achieve a toned and fit body. Part of the equation to successfully reshape and be healthier is to perform proper execution of exercises so as to reap best results. Exercises done incorrectly will render numerous injuries and muscle cramps.
A well defined biceps acts as a source of a person’s confidence since it shows strength and a well conditioned body. Health buffs exerts more effort in focusing their work outs of the bicep muscle group as part of a total body work out. As discussed earlier, only a few were able to achieve the best of results while a lot of people lack important knowledge on how to properly execute a bicep work out. Consider these tips to maximize your bicep work out.
Tip 1: Don’t cheat yourself.
Many people try to cheat during the biceps workouts session. It could be either you are swinging the weights instead of letting your arms do the lifting. You could be not lifting them high enough. When you cheat in a work out means you are basically cheating yourself. Always remember that workouts pay off in the long run when done correctly. Cheating only ends in frustration and disappointment.
Tip 2: Don’t dwell on quantity.
When you focus on the number of work outs, you tend to prioritize less on doing correct work outs. The higher number of sets done does not mean you would become fit quickly, most especially if those sets are of poor quality. It is much more better to do 10 sets of bicep work outs than doing thirty sets of work out where you don’t even lift weights properly.
Tip 3: Don’t push yourself too hard.
It is easy to get in the habit of working out but forget about taking enough rest in between each set of workout. Resting is just as important as working out. When you work out on your biceps, you are wearing and tearing your bicep muscles to promote reshaping of the said muscles. Reshaping only happens during resting periods. You can help muscles recover from the wear and tear just by resting to help your muscles grow and develop.
Tip 4: Don’t use light weights.
Some people believe that the more reps they do, the stronger their muscles would be. This is not true at all! There is no hard and fast rule about the required number of reps you should do, the golden rule is to do fewer reps with heavier weights. You would build muscles faster than by doing more reps using lighter reps.
Rather than focusing on the number of reps, you should focus on using heavy weights for your biceps work outs. It is better to reduce the number of reps and increase the number of sets. At the end of the day, quality matters over quantity.
Happy work out!
Technorati Tags: bicep exercises tips, female women, fitness, work out
Aug
06
Posted under
female workout
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.
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.
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
Technorati Tags: easy exercises, fun, health, playground exercises, women fitness, work out
