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
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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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
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
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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Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website by candice
candice
candice Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website
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 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
Sport
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
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
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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. by candice
candice
candice 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.
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Stand about 4 feet behind bench; lean forward and brace yourself with right hand on top of bench, left hand on small of back (as shown). by lucinda
lucinda
lucinda Stand about 4 feet behind bench; lean forward and brace yourself with right hand on top of bench, left hand on small of back (as shown).
Health
Lower Body: Step-Up Backward Lunge    Step forward into a lunge on the left leg, then step forward (or up onto a stair) with the right. Pull the left knee up and hold for a few seconds. Lower the left foot (off the step), then step back with the right leg into a deep lunge. Alternate (10 reps per leg) for a total of about 1 minute. by candice
candice
candice Lower Body: Step-Up Backward Lunge Step forward into a lunge on the left leg, then step forward (or up onto a stair) with the right. Pull the left knee up and hold for a few seconds. Lower the left foot (off the step), then step back with the right leg into a deep lunge. Alternate (10 reps per leg) for a total of about 1 minute.
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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
hair detail - side profile + back and shoulders have hand resting on opposite side of the way the head is turned for balance. PHOTOG: stand directly behind at head level or slightly higher. BRIDE: turn head to the right (keeps the focus on the hair rather than the face).  Shoulders down and relaxed.  Left hand up and resting gently against something (wall, groom's shoulder?). by FutureEdge
FutureEdge
FutureEdge hair detail - side profile + back and shoulders have hand resting on opposite side of the way the head is turned for balance. PHOTOG: stand directly behind at head level or slightly higher. BRIDE: turn head to the right (keeps the focus on the hair rather than the face). Shoulders down and relaxed. Left hand up and resting gently against something (wall, groom's shoulder?).
Photography
Planks are effective on their own, but add a stability ball in the mix and you'll really feel the burn in this core and butt-toning move.   Lie on an exercise ball under your belly and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders.  Draw your navel toward your spine to engage your abs and stabilize your torso. Lift your left leg up, squeezing your glute, then slowly lower your leg back onto the ball. Switch sides and lift the right ... by chasity
chasity
chasity Planks are effective on their own, but add a stability ball in the mix and you'll really feel the burn in this core and butt-toning move. Lie on an exercise ball under your belly and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders. Draw your navel toward your spine to engage your abs and stabilize your torso. Lift your left leg up, squeezing your glute, then slowly lower your leg back onto the ball. Switch sides and lift the right ...
Contain Yourself
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.
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8.These are isometric exercises. That means u contract your muscles without actually moving.        Push forward (Flex): Stand facing a wall or doorjamb, about 6 in. (15.2 cm) or less back. Hold your affected arm against your body. Make a closed fist with your thumb on top and gently push your hand forward into the wall with about 25% to 50% of your strength. Don't let your body move backward as you push. Hold for 5 seconds. Repeat 8 to 12 by candice
candice
candice 8.These are isometric exercises. That means u contract your muscles without actually moving. Push forward (Flex): Stand facing a wall or doorjamb, about 6 in. (15.2 cm) or less back. Hold your affected arm against your body. Make a closed fist with your thumb on top and gently push your hand forward into the wall with about 25% to 50% of your strength. Don't let your body move backward as you push. Hold for 5 seconds. Repeat 8 to 12
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The seated leg lift, with or without weight is a great lower ab exercise that you can do at work or at home.  You want to keep a slit bend in the knees and lift until you feel it engage your lower abs.  This is just one of the simple exercises that you can do without the aid of a guy. by MSmiles
MSmiles
MSmiles The seated leg lift, with or without weight is a great lower ab exercise that you can do at work or at home. You want to keep a slit bend in the knees and lift until you feel it engage your lower abs. This is just one of the simple exercises that you can do without the aid of a guy.
Fitness
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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Abs with Extended Leg Beats

Lie faceup on floor, legs extended straight out on floor and arms at sides. Lift legs about 45 degrees off floor, pointing toes. Lift shoulder blades and hold on to backs of thighs with both hands. Keep your spine rounded with your lower back resting on floor as you alternate crossing your ankles over one another. Do 10 slow crosses. Then do 20 quick crosses. by brandi
brandi
brandi Abs with Extended Leg Beats Lie faceup on floor, legs extended straight out on floor and arms at sides. Lift legs about 45 degrees off floor, pointing toes. Lift shoulder blades and hold on to backs of thighs with both hands. Keep your spine rounded with your lower back resting on floor as you alternate crossing your ankles over one another. Do 10 slow crosses. Then do 20 quick crosses.
weightloss motivation
6 Easy Lower Abdominal Exercises!  Move 6: Torso Twist  (A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Breathe in. (B) With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps. by Anlij
Anlij
Anlij 6 Easy Lower Abdominal Exercises! Move 6: Torso Twist (A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Breathe in. (B) With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.
Health is my middle name (it's not pronounced though 'cause it's silent....)
Moves That Target Cellulite: Swiss Ball Hip Lift And Hamstring Curl - Lie on your back with legs extended and heels on top of a Swiss ball or weighted stability ball. Lift hips up so that feet, hips, and chest are in a straight line. Bend your knees to pull the ball toward you. Straighten your legs to push the ball away. Lower your butt down. That’s one rep. Do 15 reps. by Janer65
Janer65
Janer65 Moves That Target Cellulite: Swiss Ball Hip Lift And Hamstring Curl - Lie on your back with legs extended and heels on top of a Swiss ball or weighted stability ball. Lift hips up so that feet, hips, and chest are in a straight line. Bend your knees to pull the ball toward you. Straighten your legs to push the ball away. Lower your butt down. That’s one rep. Do 15 reps.
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#inspira #fitness #connection  Bent Over Row  Stand with your feet shoulder width apart. Lean over, with knees slightly bent and grasp the weighted bar, hands shoulder width apart. Position your body parallel to the floor-core contracted. Exhale as you pull the weight up toward your abdomen, lightly touching your body. Pause, inhale, and lower the bar slowly and under control back to a straight arm position. Repeat the exercise until you have completed the prescribed number of repetitions. by candice
candice
candice #inspira #fitness #connection Bent Over Row Stand with your feet shoulder width apart. Lean over, with knees slightly bent and grasp the weighted bar, hands shoulder width apart. Position your body parallel to the floor-core contracted. Exhale as you pull the weight up toward your abdomen, lightly touching your body. Pause, inhale, and lower the bar slowly and under control back to a straight arm position. Repeat the exercise until you have completed the prescribed number of repetitions.
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Stand with feet hip-width apart, holding two D-handles attached to a low-pulley cable with your palms facing you. • Keeping your posture upright and core engaged, pull cable up until handles reach chin height. • Slowly lower cable without letting weight stack touch. Perform two sets of 12–15 reps by lelia
lelia
lelia Stand with feet hip-width apart, holding two D-handles attached to a low-pulley cable with your palms facing you. • Keeping your posture upright and core engaged, pull cable up until handles reach chin height. • Slowly lower cable without letting weight stack touch. Perform two sets of 12–15 reps
Just Words.
Scissor Lunges: Stand with your feet hip-width apart, hands at your side. Lunge forward with your left foot and lower yourself until your by babegotback
babegotback
babegotback Scissor Lunges: Stand with your feet hip-width apart, hands at your side. Lunge forward with your left foot and lower yourself until your
Bringing Sexy Back
One-leg Stand-up Sit and a bench and extend one leg forward in the air. Pressing through your heel, straighten the other leg to stand up. Then, slowly lower yourself back down to the bench. Repeat all reps on one side before moving on to the other.  Jennifer’s Tip: “Once you are comfortable with the exercise, add a light barbell to your shoulders for an added challenge. Make sure to keep abs in tight throughout the movement.” by candice
candice
candice One-leg Stand-up Sit and a bench and extend one leg forward in the air. Pressing through your heel, straighten the other leg to stand up. Then, slowly lower yourself back down to the bench. Repeat all reps on one side before moving on to the other. Jennifer’s Tip: “Once you are comfortable with the exercise, add a light barbell to your shoulders for an added challenge. Make sure to keep abs in tight throughout the movement.”
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An ergonomic seat perfects the comfort of a lightweight, easy-fold stroller designed with a five-point harness and multiple positions facing front or back. It also allows you to raise and lower the baby seat along the handles, bringing baby closer $1,099.00 by nordstrom
nordstrom
nordstrom An ergonomic seat perfects the comfort of a lightweight, easy-fold stroller designed with a five-point harness and multiple positions facing front or back. It also allows you to raise and lower the baby seat along the handles, bringing baby closer $1,099.00
Unisex
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 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
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This move is the ultimate booty burner, and it gets the triceps nicely too. Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. Source: POPSUGAR Studios by rachelle
rachelle
rachelle This move is the ultimate booty burner, and it gets the triceps nicely too. Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. Source: POPSUGAR Studios
Beauty and Inspiration
This move is the ultimate booty burner, and it gets the triceps nicely too.  Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps.  Source: POPSUGAR Studios by Alegardia
Alegardia
Alegardia This move is the ultimate booty burner, and it gets the triceps nicely too. Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. Source: POPSUGAR Studios
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Plank w/ Leg Lift (Stability Ball) A variation on the plank pose; gives some additional challenge to your transverse muscle, with the leg lift.  * Start in the plank position. * Lift your leg to about 6-8 inches, away from the ground; pull in navel towards the spine. * Hold this position for a count of 30 seconds. * Squeeze your glutes and butt while you do this move. * Return back to the starting plank position; repeat with other leg. * Repeat by judith
judith
judith Plank w/ Leg Lift (Stability Ball) A variation on the plank pose; gives some additional challenge to your transverse muscle, with the leg lift. * Start in the plank position. * Lift your leg to about 6-8 inches, away from the ground; pull in navel towards the spine. * Hold this position for a count of 30 seconds. * Squeeze your glutes and butt while you do this move. * Return back to the starting plank position; repeat with other leg. * Repeat
Fit inspiration