Start in plank, then lift hips, coming into Downward Dog, as you raise left leg to ceiling and bend left knee behind you, foot flexed (as by nadia
nadia
nadia Start in plank, then lift hips, coming into Downward Dog, as you raise left leg to ceiling and bend left knee behind you, foot flexed (as
Healthy
Start in side plank, left palm on floor, right arm extended to ceiling, hips lifted, feet stacked. Hold plank as you tap right foot in by nadia
nadia
nadia Start in side plank, left palm on floor, right arm extended to ceiling, hips lifted, feet stacked. Hold plank as you tap right foot in
Healthy
5 Butt Shaping Moves  Exercise 3: Saddlebag Slimmer  (note: do 2 sets of 15-30 reps on each side)     - Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked (legs bend)  - Extend left foot outward as bending elbows to lower your chest onto the floor  - Bring left knee into chest as you bend elbows to align with bended right legs by candice
candice
candice 5 Butt Shaping Moves Exercise 3: Saddlebag Slimmer (note: do 2 sets of 15-30 reps on each side) - Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked (legs bend) - Extend left foot outward as bending elbows to lower your chest onto the floor - Bring left knee into chest as you bend elbows to align with bended right legs
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Single-Leg Plank: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest and raise the lower half of your right leg until it's in line with your left thigh (A). Press your left foot into the floor and contract your glutes as you lift your torso so it's in line with your thighs (B). Hold. Rest for 1 minute, then repeat, raising the opposite leg. by niedn
niedn
niedn Single-Leg Plank: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest and raise the lower half of your right leg until it's in line with your left thigh (A). Press your left foot into the floor and contract your glutes as you lift your torso so it's in line with your thighs (B). Hold. Rest for 1 minute, then repeat, raising the opposite leg.
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Start in plank, then bend elbows to bring forearms to floor; move right hand to left elbow and left hand to right elbow. Lift right arm by Ms.B
Ms.B
Ms.B Start in plank, then bend elbows to bring forearms to floor; move right hand to left elbow and left hand to right elbow. Lift right arm
Favorites
6. 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 by anna_rafalski
anna_rafalski
anna_rafalski 6. 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
motivation
Start in plank with forearms on floor, a weight behind bent right knee, foot flexed (as shown). Tap right knee to floor, then return to by nadia
nadia
nadia Start in plank with forearms on floor, a weight behind bent right knee, foot flexed (as shown). Tap right knee to floor, then return to
Healthy
Active Cat   Target Muscles: glutes, abdominals Set Up:  Start on all fours, with your hands directly under your shoulders and your knees close together. Action: As you inhale, lift your chest and extend your right leg behind you, reaching your foot up toward the ceiling [A]; as you exhale, round your spine and draw your right knee in toward your chest, trying to touch your knee to your forehead [B]. Continue, moving smoothly with your breath. by candice
candice
candice Active Cat Target Muscles: glutes, abdominals Set Up:  Start on all fours, with your hands directly under your shoulders and your knees close together. Action: As you inhale, lift your chest and extend your right leg behind you, reaching your foot up toward the ceiling [A]; as you exhale, round your spine and draw your right knee in toward your chest, trying to touch your knee to your forehead [B]. Continue, moving smoothly with your breath.
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Butt Lift  Squat Dip:    Targets: Butt, quads, and hamstrings    Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.   Lift left leg and place top of left foot on seat behind you.   Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.   Do 15 reps; switch legs and repeat. by Maria del Socorro pinzon
Maria del Socorro pinzon
Maria del Socorro pinzon Butt Lift Squat Dip: Targets: Butt, quads, and hamstrings Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips. Lift left leg and place top of left foot on seat behind you. Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand. Do 15 reps; switch legs and repeat.
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Build a better butt with this set.    Step to the right and lower into a side lunge, left leg straight, and lean forward, extending your arms behind you.     Press through your right heel to stand, raise your right knee, and curl your arms toward your chest.     Then step your right leg behind you into a lunge, extending your arms behind you.     Do eight to 10, then switch sides and repeat. by candice
candice
candice Build a better butt with this set. Step to the right and lower into a side lunge, left leg straight, and lean forward, extending your arms behind you. Press through your right heel to stand, raise your right knee, and curl your arms toward your chest. Then step your right leg behind you into a lunge, extending your arms behind you. Do eight to 10, then switch sides and repeat.
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A Calorie-Torching Set of All-Over Sculpting Moves | Star Power: Start in a plank. Do a push-up, keeping elbows close to sides. Rotate into a right-side plank; raise left arm and leg (as shown). Return to start for 1 rep. Do 10 reps. Switch sides; repeat. by nadia
nadia
nadia A Calorie-Torching Set of All-Over Sculpting Moves | Star Power: Start in a plank. Do a push-up, keeping elbows close to sides. Rotate into a right-side plank; raise left arm and leg (as shown). Return to start for 1 rep. Do 10 reps. Switch sides; repeat.
Healthy
Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat. by yobi
yobi
yobi Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.
Bien-etre
Waist Trimmer (Strengthens: Core, butt): Sit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides; repeat sequence. by Lalalolita
Lalalolita
Lalalolita Waist Trimmer (Strengthens: Core, butt): Sit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides; repeat sequence.
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The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine
Get In Shape
If you're feeling as tight as a rubber band, be sure to try this sequence by Tara Stiles that will help to stretch you out.    INSTRUCTIONS: Start in a downward dog, spreading your fingers wide, tucking your toes, and lifting your hips up and back. Once comfortable and stable, lift yourself up onto tip toes, feeling a stretch in your heels. Soften... by nanette
nanette
nanette If you're feeling as tight as a rubber band, be sure to try this sequence by Tara Stiles that will help to stretch you out. INSTRUCTIONS: Start in a downward dog, spreading your fingers wide, tucking your toes, and lifting your hips up and back. Once comfortable and stable, lift yourself up onto tip toes, feeling a stretch in your heels. Soften...
Getting
Try this variation of the reverse plank to target your shoulders, legs, and abs.  Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes. Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists. Alternate between lifting your right leg up and then your left. Move with by Alegardia
Alegardia
Alegardia Try this variation of the reverse plank to target your shoulders, legs, and abs. Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes. Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists. Alternate between lifting your right leg up and then your left. Move with
Favorites
Reverse Multiplank: Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep. by J.H.
J.H.
J.H. Reverse Multiplank: Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep.
Fitness
Birddog: Advanced. Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep. by ST CASSY
ST CASSY
ST CASSY Birddog: Advanced. Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep.
Fitness
24-Minute At-Home Boot Camp! 1st Station, 1st Move: Start with Knee Tuck. Hold a plank with feet on medicine ball, hands on ground (as shown). Keeping left foot on ball, bring right knee toward chest, then kick right leg out to side. Return to start by nadia
nadia
nadia 24-Minute At-Home Boot Camp! 1st Station, 1st Move: Start with Knee Tuck. Hold a plank with feet on medicine ball, hands on ground (as shown). Keeping left foot on ball, bring right knee toward chest, then kick right leg out to side. Return to start
Healthy
Start in plank with a folded towel under toes. Engage abs as you lift hips and slide feet toward hands, keeping legs straight, so body by nadia
nadia
nadia Start in plank with a folded towel under toes. Engage abs as you lift hips and slide feet toward hands, keeping legs straight, so body
Healthy
Side planks tone the muffin top, and adding the reverse fly into the mix not only challenges the abs a bit more, but also tones the back of the shoulder. Squeeze your inner thighs together for added stability.   Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor. Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. ... by mrs. sparkle
mrs. sparkle
mrs. sparkle Side planks tone the muffin top, and adding the reverse fly into the mix not only challenges the abs a bit more, but also tones the back of the shoulder. Squeeze your inner thighs together for added stability. Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor. Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. ...
preston
Butt exercise: Targets gluteus maximus and hamstrings.  Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.  Lift bent left leg a few inches off floor; lower. Do 20 reps.  Switch sides, repeat by candice
candice
candice Butt exercise: Targets gluteus maximus and hamstrings. Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back. Lift bent left leg a few inches off floor; lower. Do 20 reps. Switch sides, repeat
To order
24-Minute At-Home Boot Camp: Start with Bear Walk. Get on all fours, a dumbbell in each hand; lift hips and straighten legs. Keeping hips lifted, walk right hand and right foot one step forward (as shown); repeat on opposite side, bringing left hand and left foot to meet right for 1 rep. Continue for 45 seconds. Rest 15 seconds. #SELFmagazine by chasity
chasity
chasity 24-Minute At-Home Boot Camp: Start with Bear Walk. Get on all fours, a dumbbell in each hand; lift hips and straighten legs. Keeping hips lifted, walk right hand and right foot one step forward (as shown); repeat on opposite side, bringing left hand and left foot to meet right for 1 rep. Continue for 45 seconds. Rest 15 seconds. #SELFmagazine
Health
Arms: Table top press Sit with knees bent, feet on mat, hands by hips (fingers forward). Lift hips so body forms tabletop with shoulders over hands, thighs and torso parallel to floor. Lift left foot; cross left ankle over right knee. Bend elbows, lowering butt nearly to mat; press back up, straightening elbows and engaging triceps. Do 10 reps; switch legs and repeat. by candice
candice
candice Arms: Table top press Sit with knees bent, feet on mat, hands by hips (fingers forward). Lift hips so body forms tabletop with shoulders over hands, thighs and torso parallel to floor. Lift left foot; cross left ankle over right knee. Bend elbows, lowering butt nearly to mat; press back up, straightening elbows and engaging triceps. Do 10 reps; switch legs and repeat.
To order
Perfect Butt! 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. by candice
candice
candice Perfect Butt! 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.
To order
The Plank Walkup Works: Core muscles, Shoulders, Triceps, Chest, Legs. Start in plank position w both arms straight. Lower to left elbow while keeping right arm straight. Lower to right elbow as well. Lift back up to left hand, then back up to your right hand. This will return you back to your original plank. Repeat this process quickly with control walking your arms up and down. #SelfMagazine by candice
candice
candice The Plank Walkup Works: Core muscles, Shoulders, Triceps, Chest, Legs. Start in plank position w both arms straight. Lower to left elbow while keeping right arm straight. Lower to right elbow as well. Lift back up to left hand, then back up to your right hand. This will return you back to your original plank. Repeat this process quickly with control walking your arms up and down. #SelfMagazine
To order
Skinny Dip. Targets back, abs, obliques and butt.  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you; extend right arm overhead.  2. Life hips off floor, then raise bent right leg a few feet. Make it easier: keep knees together.  3. Keeping right leg lifted, dip hip to floor.  4. Do 10 to 12 reps. Switch sides and repeat. by candice
candice
candice Skinny Dip. Targets back, abs, obliques and butt. 1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you; extend right arm overhead. 2. Life hips off floor, then raise bent right leg a few feet. Make it easier: keep knees together. 3. Keeping right leg lifted, dip hip to floor. 4. Do 10 to 12 reps. Switch sides and repeat.
To order
Skip the Gym With These Simple Ab Moves: Work your abs, obliques, shoulders and butt with this 'Plank Cross' move. Start in plank position with wrists directly beneath shoulders. Engage abs as you bring left knee to right elbow (as shown). Hold for 3 counts. Return to plank. Repeat on opposite side for 1 rep. Do 10 reps. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 Skip the Gym With These Simple Ab Moves: Work your abs, obliques, shoulders and butt with this 'Plank Cross' move. Start in plank position with wrists directly beneath shoulders. Engage abs as you bring left knee to right elbow (as shown). Hold for 3 counts. Return to plank. Repeat on opposite side for 1 rep. Do 10 reps. #SelfMagazine
Get In Shape
The 13-Minute Fat Melt: Try this 'Fly Away' move to work shoulders, back, abs and thighs. Start in a plank, then drop to floor, extending arms in front of you; raise limbs and head off floor (as shown). Hold for 1 count. Lower to floor, then press back up to plank. Repeat for 30 seconds. #SelfMagazine by Gliy
Gliy
Gliy The 13-Minute Fat Melt: Try this 'Fly Away' move to work shoulders, back, abs and thighs. Start in a plank, then drop to floor, extending arms in front of you; raise limbs and head off floor (as shown). Hold for 1 count. Lower to floor, then press back up to plank. Repeat for 30 seconds. #SelfMagazine
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Pool Exercises for Thinner Thighs—Side leap:  With your feet together and arms down by your sides, squat down slightly. In one motion, look to your left, raise your arms to shoulder level, and jump about two feet to the left, extending your right leg to the side and landing on the ball of your left foot. Bring both feet together, push up into a standing position, and lower your arms. Do four jumps with your left leg, then repeat with your right. by candice
candice
candice Pool Exercises for Thinner Thighs—Side leap: With your feet together and arms down by your sides, squat down slightly. In one motion, look to your left, raise your arms to shoulder level, and jump about two feet to the left, extending your right leg to the side and landing on the ball of your left foot. Bring both feet together, push up into a standing position, and lower your arms. Do four jumps with your left leg, then repeat with your right.
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Knee Tuck Push Ups......someday!  from www.PTworkout.com ~ "Similar to Mountain Climbers in motion, this exercise will engage your abdominals while working your chest, triceps and legs.  Starting from the pushup “ready” position, inhale as you bend your elbows to lower your chest until it grazes the ground, then immediately extend your arms and exhale while pulling your right knee forward to your chest while keeping your left leg stable.   After by candice
candice
candice Knee Tuck Push Ups......someday! from www.PTworkout.com ~ "Similar to Mountain Climbers in motion, this exercise will engage your abdominals while working your chest, triceps and legs. Starting from the pushup “ready” position, inhale as you bend your elbows to lower your chest until it grazes the ground, then immediately extend your arms and exhale while pulling your right knee forward to your chest while keeping your left leg stable. After
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