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
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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
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
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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 Aeerdna
Aeerdna
Aeerdna 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
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Stand a leg's length behind bench, facing away. Lift left leg behind you, resting foot against top of seat back; lower torso until body by lucinda
lucinda
lucinda Stand a leg's length behind bench, facing away. Lift left leg behind you, resting foot against top of seat back; lower torso until body
Health
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. Perform 12 to 15 reps before switching sides. 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. Perform 12 to 15 reps before switching sides.
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Hiking Exercises for Outer Knee Pain:  Slide the right leg behind the left; bend left at the waist. Hold for 20 seconds 3 times on each by joan
joan
joan Hiking Exercises for Outer Knee Pain: Slide the right leg behind the left; bend left at the waist. Hold for 20 seconds 3 times on each
In the Closet
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
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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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
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 you complete your ascent to the “ready” position, extend your right leg behind you and return your foot to the ground as you lower your chest back to the ground. Repeat in reverse on the other side." 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 you complete your ascent to the “ready” position, extend your right leg behind you and return your foot to the ground as you lower your chest back to the ground. Repeat in reverse on the other side."
To order
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
Stand on right leg about 3 feet behind bench. Tilt torso forward, gripping back of bench with both hands, as you lift bent left leg so by lucinda
lucinda
lucinda Stand on right leg about 3 feet behind bench. Tilt torso forward, gripping back of bench with both hands, as you lift bent left leg so
Health
Airplane Lift Start on all fours with a weight in right hand. Extend right arm out to right side to shoulder height as you lift left leg out to left side at hip height (as shown). Return to start. Do 20 reps; repeat on opposite side. by chasity
chasity
chasity Airplane Lift Start on all fours with a weight in right hand. Extend right arm out to right side to shoulder height as you lift left leg out to left side at hip height (as shown). Return to start. Do 20 reps; repeat on opposite side.
Contain Yourself
Start in side plank, left palm on floor, hips lifted and feet stacked, right arm reaching past ear to create a straight line from ankles to by nadia
nadia
nadia Start in side plank, left palm on floor, hips lifted and feet stacked, right arm reaching past ear to create a straight line from ankles to
Healthy
Start on left side, left forearm and hip on floor, feet stacked, right hand holding dumbbell on right hip (as shown). Lift hips to create a by nadia
nadia
nadia Start on left side, left forearm and hip on floor, feet stacked, right hand holding dumbbell on right hip (as shown). Lift hips to create a
Healthy
Rear Raiser: Works: Butt, Lower Back, Abs, Hamstrings Start in a plank with forearms on ball, hands clasped. Slowly lift right leg as high as you can (as shown). Lower leg, then repeat on opposite side for 1 rep. Do 12 reps. Source: Larsen & Talbert by chasity
chasity
chasity Rear Raiser: Works: Butt, Lower Back, Abs, Hamstrings Start in a plank with forearms on ball, hands clasped. Slowly lift right leg as high as you can (as shown). Lower leg, then repeat on opposite side for 1 rep. Do 12 reps. Source: Larsen & Talbert
Contain Yourself
Do Anywhere, Tone Everywhere: Crocodile Lift  Lie on left side, legs extended, left hand supporting upper body. Bend right knee, and place by aileen
aileen
aileen Do Anywhere, Tone Everywhere: Crocodile Lift Lie on left side, legs extended, left hand supporting upper body. Bend right knee, and place
Stock the Bar
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
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Beginner: Plank-Up  Targets: Abs, back, hips, and glutes  Get into plank position (abs engaged, back straight, forearms on floor, legs extended).  Lift hips toward ceiling, keeping back and legs straight, abs engaged; hold for 2 counts.  Lower to plank.  Do 10 reps. by nadia
nadia
nadia Beginner: Plank-Up Targets: Abs, back, hips, and glutes Get into plank position (abs engaged, back straight, forearms on floor, legs extended). Lift hips toward ceiling, keeping back and legs straight, abs engaged; hold for 2 counts. Lower to plank. Do 10 reps.
Healthy
belly buster: Sit on ball and lean back with hands on floor behind you, palms down and turned out, legs extended. Bring right knee toward chest (as shown); return to start. Repeat with left knee for 1 rep. Do 12 reps by nadia
nadia
nadia belly buster: Sit on ball and lean back with hands on floor behind you, palms down and turned out, legs extended. Bring right knee toward chest (as shown); return to start. Repeat with left knee for 1 rep. Do 12 reps
Healthy
The Drop a Jeans Size Workout:  Reverse Flye Targets: Upper back and abs Lie facedown on stability ball, holding a dumbbell in each hand with elbows slightly bent and palms facing in, and extend legs behind you hip-width apart to balance on toes. Maintaining slight bend in elbows, raise dumbbells out to sides up to shoulder level, palms facing floor, then lower to start. by candice
candice
candice The Drop a Jeans Size Workout: Reverse Flye Targets: Upper back and abs Lie facedown on stability ball, holding a dumbbell in each hand with elbows slightly bent and palms facing in, and extend legs behind you hip-width apart to balance on toes. Maintaining slight bend in elbows, raise dumbbells out to sides up to shoulder level, palms facing floor, then lower to start.
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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
Stand an arm's length behind bench, gripping seat back with both hands. Wedge ball of right foot against bench leg and hook left ankle by lucinda
lucinda
lucinda Stand an arm's length behind bench, gripping seat back with both hands. Wedge ball of right foot against bench leg and hook left ankle
Health
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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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
Push Up, Push Off for bra bulge. Start in a plank position (or modified pushup position) and lower your body toward the floor. As you press back up, push off your right arm and lift your hand all the way off the floor (your arm stays extended and your right shoulder rolls back slightly to lift your arm). That's one rep. Quickly place your right hand back on the floor and repeat, this time lifting with the left arm. Work your way up to 3 sets of 15 reps. by AislingH
AislingH
AislingH Push Up, Push Off for bra bulge. Start in a plank position (or modified pushup position) and lower your body toward the floor. As you press back up, push off your right arm and lift your hand all the way off the floor (your arm stays extended and your right shoulder rolls back slightly to lift your arm). That's one rep. Quickly place your right hand back on the floor and repeat, this time lifting with the left arm. Work your way up to 3 sets of 15 reps.
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works your upper back and shoulders: Place your heels against the bottom of a wall, bend forward, and position your hands shoulder-width apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms a 90-degree angle (a); this works your upper back and shoulders. Raise your right leg to activate your core (b). Reverse to return to start. That's one rep. Do 10. by candice
candice
candice works your upper back and shoulders: Place your heels against the bottom of a wall, bend forward, and position your hands shoulder-width apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms a 90-degree angle (a); this works your upper back and shoulders. Raise your right leg to activate your core (b). Reverse to return to start. That's one rep. Do 10.
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Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine by chasity
chasity
chasity Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine
Health
Thighs & Legs Workouts  Trouble spots, be gone! Get a longer, leaner look with these exercises and workouts designed to trim your thighs and sculpt your legs.  Squat Jump 10-20 reps Stand with your feet shoulder width part and squat down and jump yourself up towards to sky. Land gently on your feet to keep your knees from taking any impact. Repeat  Lunge Jumps 10-20 reps Lunge with your right leg out in front. Lunge down to a 90 degree angle and then jump up and switch legs. Left leg out in front of you and lunge down to a 90 degree angle and then jump and switch. Keep repeating.  Squat Hold 2-4 minutes Sit against the wall in a squat position and hold this position for 2-4 minutes  KNEE HIGHS 1 minute Run in place with your knees as high as you can for 1 minute.  Side Lunge 10-20 reps Step out to your right side bending your right leg and keeping your left leg straight. Bring your feet back together and repeat on the other side.  Jump Jacks 10-20 reps Jump your legs and arms out and in. Repeat  Mountain Climbers 1 minute In a plank position run your legs in towards your chest. Repeat  KNEE HIGHS 1 minute  Run in place with your knees as high as you can for 1 minute. by camie1
camie1
camie1 Thighs & Legs Workouts Trouble spots, be gone! Get a longer, leaner look with these exercises and workouts designed to trim your thighs and sculpt your legs. Squat Jump 10-20 reps Stand with your feet shoulder width part and squat down and jump yourself up towards to sky. Land gently on your feet to keep your knees from taking any impact. Repeat Lunge Jumps 10-20 reps Lunge with your right leg out in front. Lunge down to a 90 degree angle and then jump up and switch legs. Left leg out in front of you and lunge down to a 90 degree angle and then jump and switch. Keep repeating. Squat Hold 2-4 minutes Sit against the wall in a squat position and hold this position for 2-4 minutes KNEE HIGHS 1 minute Run in place with your knees as high as you can for 1 minute. Side Lunge 10-20 reps Step out to your right side bending your right leg and keeping your left leg straight. Bring your feet back together and repeat on the other side. Jump Jacks 10-20 reps Jump your legs and arms out and in. Repeat Mountain Climbers 1 minute In a plank position run your legs in towards your chest. Repeat KNEE HIGHS 1 minute Run in place with your knees as high as you can for 1 minute.
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