Sunday, August 19, 2012

Exercise Abs & Chest

Leg Lifts






Lie faceup on the floor, hold in your abs and raise your legs until they are at a 30 degree angle. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.



Crunch's




Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Don’t lace your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor.




Crunch Twist




Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Don’t lace your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor, also turn so your right elbow go's toward your left knee.





Windmill Toe Touches





Stand with feet shoulder width apart.
Bend at waist- touch right hand to left foot, with out stopping your movment return to original position.
Bend at waist- touch left hand to right foot, with out stopping in one sweeping movement return to starting position.




Plank





Get into push-up position, on your toes with your body in a straight line, but rather than balance on your hands, put your weight on your elbows, and see how long you can hold a straight line. Aim for 
an entire minute!


Upper Body Push-up 






Start in "up" part of push-up, hands directly under shoulders, body straight. Engage core; bend elbows to lower body toward floor. Press back up; bring left knee to outside of left elbow; pause for 2 seconds, then return to starting position. Do another push-up, bring right knee to right elbow, return to start; that's 1 rep. 



Oblique Twist Crunch


Lay with back flat on the floor or a mat, with your knees bent, and feet flat on the floor.
Bring one foot off of the floor and place it against your opposite knee. Your ankle should rest just below the knee joint. The knee of the crossed foot should be pointed away from your body.
Take the opposite hand, of the ankle you used to cross the knee, and place it behind your head so that your palm is touching the head. Place your other hand against the side of your body. This is the initial position for the twisting oblique crunch.
Crunch up off of the mat and rotate your body so that your elbow moves toward your knee that is facing away from the body.
Touch your elbow to the knee and return to the starting position.




SIDE PLANKS




Lift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders. And breath.




 BICYCLING Crunch







Begin by lying on your back, knees bent up to 90 degrees with arms lying flat on the ground.Activate your core by drawing your abdominals in towards your belly button and pressing your back flat on the ground (You should not just pull your stomach in)3. Maintain your back flat against the ground while bringing one arm up and overhead until it is flat on the ground above your head.4. Return that arm to the starting position and alternate with the other arm the same way while keeping your core engaged and back pressed into the floor.





Squat-thrusts



Start standing with your arms over-head; then put your hands down on the ground to kick your feet back into a push-up position; perform one push-up; jump your feet back into your hands; stand up; repeat.






 Walking squats



Just like the lunges but in a squat. You’ll step one foot out to the side in a squat and then bring the feet together. Stay down in the squat the whole time, and make sure that you’re weight is pushing into your heels, not your toes.





Toe Touch




Targets upper abs 

Lie on your back holding an 8- to 10-pound dumbbell in both hands. Lift your legs until they're perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest(A). Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell (B). Do 15 to 20 reps. 

Perfect Form
 Avoid bending your knees and try to lift your chest and shoulders higher with every rep.
Place your hands behind your head so your thumbs are behind your ears.
Hold for a moment at the top of the movement and then lower slowly back down.
Place your hands behind your head so your thumbs are behind your ears.




Hold for a moment at the top of the movement and then lower slowly back down.
Continue performing the exercise until you have completed your desired number of reps and repeat on the other side by the crossed ankle-knee and changing which hand is behind the head.









    Twisting Windmill






    Targets obliques 

    Lie on your back with your arms extended out to the sides at shoulder height. Raise your legs until they're perpendicular to the floor (A). Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand (B), then bring them back to center. Repeat, lowering your legs to the opposite side. That's one rep. Do 12.

    Perfect Form Avoid bouncing your feet off the floor before you move back up to center.






    Superman Variations

    wm-0807-superman-variations.jpg


    Targets lower back

    Lie on your stomach with your legs hip-width apart and your arms extended in front of you, palms down, shoulder-width apart. Lift your head off the floor and look straight ahead. Lift your legs and hold for 15 to 30 seconds (A). Lower, and then do the following variations: Lift just your arms and hold for 15 to 30 seconds (B); lift your right arm and left leg (C), then slowly switch sides, lifting your left arm and right leg. Alternate until you've completed 15 on each side.





    Bar Crunchwm-0807-bar-crunch.jpg



    Targets upper abs 

    Grab a 10-pound Body Bar with your arms shoulder-width apart and lie on a bench with your knees bent and your feet together. Extend your arms so the bar is directly above your chest (A).Without bending your elbows, crunch up by lifting your upper back and shoulders off the bench and extend the bar toward the ceiling (B). Slowly return to start. That's one rep. Do 10 to 15.

    Perfect Form At the top of the crunch, push the bar up as if you're trying to reach the ceiling







    Monday, August 13, 2012

    Exercise Butt

    Exercise For Your Butt, sure it will help you out in general as well, but these are meant to target your tush!

    Front Lunges










    Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.





    SIDE LUNGES








    A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!






    BACK LUNGES







    Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.







    SQUATS






    hese are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.





    LEG LIFT







    Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.







    STEP-AEROBICS







    Even if all you do is a simple up and down step, one foot at a time, step-aerobics can be a great exercises for your butt! Turn on your favorite workout song and keep stepping to the beat. If you’re feeling particularly motivated, try stepping along to a video or DVD. Yow!







    HURDLES





    If you’re just not cut out for distance running, try sprinting and adding hurdles to the mix. Somehow the combination of the sprint with the leaping motion helps tone your butt!






    SCISSOR KICKS







    These are a jane fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, then lower your leg. Repeat 15 times one each side.






    FORWARD BENDS AND KICKS





    Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.







    SINGLE LEG LIFT






    Start by standing straight with your hands on your hips. Keeping your legs as straight as possible, and without pointing your toes, slowly lift one leg in front of you, holding it there for fifteen seconds. Slowly lower it, then switch to the other leg. Repeat 12 to 15 times.






    STANDING DIAGONAL KICKS





    Stand up straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.







    SINGLE-LEG SQUAT





    Stand straight up, with your hands in front of you. Kick one of your legs to the side, then slowly lower yourself down to a 90 degree angle be bending your other knee. You might need to prop your side-swept leg on a pillow or rolled towel.






    SIMPLE BRIDGE








    Lay flat on your back with your arms flat at your sides. Lift your hips into the air, keeping your arms flat but bending your knees. Hold the position at least 15 to 20 seconds, longer if you can. Repeat 12 to 15 times.







    PLANK







    Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute? Two? Let’s find out, and exercise your butt t the same time!






    BUTTOCK PINCHES







    Buttock pinches can be a good workout! Start by standing tall, with your feet together. Raise yourself on your tip-toes, then “punch” your butt together, hold for five seconds, then lower yourself back down. It’s also a good calf workout!







    BOUNCE!







    Is anything more fun, or exhausting, than bouncing on the trampoline? This is a butt-toning exercise you can do at home, with the kids! You’ll not only firm your fanny, you’ll be setting a good example, and getting great cardio!
    If you don't have a trampoline tighten your butt and thighs bend your knees and jump!!  That's it, you'll wear your self out doing a few sets of these!







    Leg Lifts







    keep your upper body still as you raise your legs in the air. Once your feet parallel the ceiling and your body forms about a 90-degree angle, lower your legs back down and repeat. As you lower your legs, do not let your heels touch the floors. To add the medicine ball into this exercise, simply sandwich it between your ankles and lift your legs in the air. If you feel tension on your lower spine during this exercise, place your hands under your butt.







    Back Leg Lifts







    Get down on all fours (on a mat or on the floor). To protect your back, rest your forearms on the floor by lowering your elbows.

    Raise and lower your left leg but keep it straight behind you; elevate it no higher than your hips level. Bend your left knee, and raise and lower your leg with your foot flexed and the sole pointing to the ceiling. Repeat with the right leg.








    Front Leg Lifts










    Stand next to a chair or other support, holding on with one hand. 

    Swing your leg forward, keeping the leg straight.

    Continue with a downward swing, bringing the leg back to the starting position.

    You can also Swing your leg forward, keeping the leg straight. 

    Continue with a downward swing, bringing the leg as far back as your flexibility allows.

    Repeat 5-10 times, and then switch legs.

    To intensify this exercise wear ankle weights.















    Info found on this website but images were more revealing for my liking
    weightloss.allwomenstalk.com


    For my Pinterest board on Exercise:
    pinterest.com/fugsplease/exercise/