Chair Squat    Stand with your back to a chair and feet hip-width apart. Keeping your weight on your heels and abs drawn in, hinge at hips by ZombieGirl
ZombieGirl
ZombieGirl Chair Squat Stand with your back to a chair and feet hip-width apart. Keeping your weight on your heels and abs drawn in, hinge at hips
Fitness
Build a Better Butt Without Equipment. Work your abs, obliques and thighs with the 'Prisoner Squat.' Stand with feet hip-width apart, hands behind head, elbows out. Squat (as shown); stand, crunching left elbow to left hip. Return to squat. Repeat on right. Alternate sides for 30 seconds. #SelfMagazine by chasity
chasity
chasity Build a Better Butt Without Equipment. Work your abs, obliques and thighs with the 'Prisoner Squat.' Stand with feet hip-width apart, hands behind head, elbows out. Squat (as shown); stand, crunching left elbow to left hip. Return to squat. Repeat on right. Alternate sides for 30 seconds. #SelfMagazine
Health
Here's a move that can help smooth out your saddlebags, also called your lower love handles. You'll definitely feel this move burning both sides of your tush at the same time.   Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels. Then rise back up, straightening the legs completely and lifting the left ... by TamidP
TamidP
TamidP Here's a move that can help smooth out your saddlebags, also called your lower love handles. You'll definitely feel this move burning both sides of your tush at the same time. Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels. Then rise back up, straightening the legs completely and lifting the left ...
Healing, Healthy Tips
Reverse Fly: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your by bluewillow
bluewillow
bluewillow Reverse Fly: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your
FITNESS
Windmill: Stand with your feet wider than hip-width apart, weight in your left hand. Raise it next to your left shoulder, then press it by juliette
juliette
juliette Windmill: Stand with your feet wider than hip-width apart, weight in your left hand. Raise it next to your left shoulder, then press it
unhealthy
Barbell Hip Raise (A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat. by J.H.
J.H.
J.H. Barbell Hip Raise (A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat.
Fitness
5 Ways to Burn 500 Calories: Extreme Swings. How to swing. Stand with feet hip-width apart, knees soft, and bring 'bell between legs and slightly behind you. Thrust hips forward to swing weight up to chest level. Immediately drop back to start; repeat. Get the full routine here >> by candice
candice
candice 5 Ways to Burn 500 Calories: Extreme Swings. How to swing. Stand with feet hip-width apart, knees soft, and bring 'bell between legs and slightly behind you. Thrust hips forward to swing weight up to chest level. Immediately drop back to start; repeat. Get the full routine here >>
To order
Squat & Reach - It's a functional workout, which targets several muscle groups in your body. Stand with your feet shoulder width apart, slowly squat down below 90 degrees keeping your back straight. Next stand tall & reach with dumbbell to the opposite shoulder. Repeat & alternate sides. Do 20-30 reps x 3-4 sets. by lelia
lelia
lelia Squat & Reach - It's a functional workout, which targets several muscle groups in your body. Stand with your feet shoulder width apart, slowly squat down below 90 degrees keeping your back straight. Next stand tall & reach with dumbbell to the opposite shoulder. Repeat & alternate sides. Do 20-30 reps x 3-4 sets.
Just Words.
Inchworm: Stand with your feet hip-width apart, bend over, and touch the floor in front of your feet with both hands. Keeping your legs straight and core tight, walk your hands forward as far as you can without letting your hips drop. Pause, then slowly walk your feet toward your hands. That's one rep. by Abigalea
Abigalea
Abigalea Inchworm: Stand with your feet hip-width apart, bend over, and touch the floor in front of your feet with both hands. Keeping your legs straight and core tight, walk your hands forward as far as you can without letting your hips drop. Pause, then slowly walk your feet toward your hands. That's one rep.
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Get hot mini skirt legs: Do a weighted plie squat. Stand w feet wider than hip-width apart, toes out; hold one end of a 15-pound dumbbell at hips. Squat, then stand, rising onto balls of feet, for one rep. Do three sets of 15 reps on alternate days. #SelfMagazine by J.H.
J.H.
J.H. Get hot mini skirt legs: Do a weighted plie squat. Stand w feet wider than hip-width apart, toes out; hold one end of a 15-pound dumbbell at hips. Squat, then stand, rising onto balls of feet, for one rep. Do three sets of 15 reps on alternate days. #SelfMagazine
Fitness
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 juliette
juliette
juliette Scissor Lunges: Stand with your feet hip-width apart, hands at your side. Lunge forward with your left foot and lower yourself until your
unhealthy
Thigh Thinner- Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat(as by Lesliemarch
Lesliemarch
Lesliemarch Thigh Thinner- Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat(as
Just for me
BENT-OVER LEG RAISE  works butt and abs    Hold each dumbell in each hand at sides, palms facing legs, and stand with feet hip-width apart. by juliette
juliette
juliette BENT-OVER LEG RAISE works butt and abs Hold each dumbell in each hand at sides, palms facing legs, and stand with feet hip-width apart.
unhealthy
Wide squats target your butt and inner thighs. Hold your hands together in front of your chest. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly. Bend your knees and elbows. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition. Complete two sets of 10 reps. by candice
candice
candice Wide squats target your butt and inner thighs. Hold your hands together in front of your chest. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly. Bend your knees and elbows. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition. Complete two sets of 10 reps.
To order
Thigh Thinner- (This is killerly awesome!) Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute.. by Micql
Micql
Micql Thigh Thinner- (This is killerly awesome!) Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute..
Favorites
Tie band in taut loop around ankles; stand with feet hip-width apart. Wrap another band around upper back, a handle in each hand, elbows by lucinda
lucinda
lucinda Tie band in taut loop around ankles; stand with feet hip-width apart. Wrap another band around upper back, a handle in each hand, elbows
Health
Tie band in taut loop around ankles; stand with feet hip-width apart. Wrap another band around upper back and under armpits, an end in each by lucinda
lucinda
lucinda Tie band in taut loop around ankles; stand with feet hip-width apart. Wrap another band around upper back and under armpits, an end in each
Health
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
PROBLEM WITH A MUFFIN TOP????    1. Trunk twist – Stand with your knees slightly bent and your feet apart following the width of your by alisha
alisha
alisha PROBLEM WITH A MUFFIN TOP???? 1. Trunk twist – Stand with your knees slightly bent and your feet apart following the width of your
Cook It
‘L’ Lateral Raises Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Hold your left dumbbell with your palm by bluewillow
bluewillow
bluewillow ‘L’ Lateral Raises Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Hold your left dumbbell with your palm
FITNESS
Yoga Poses for Runners: Cobbler. Sitting with soles of your feet touching and your knees wide apart opens the lower back, hips and inner thighs. #SelfMagazine by morecerv.
morecerv.
morecerv. Yoga Poses for Runners: Cobbler. Sitting with soles of your feet touching and your knees wide apart opens the lower back, hips and inner thighs. #SelfMagazine
inspiracion
Sky Squat Butt Exercise- Stand with feet shoulder-width apart, arms by sides.   Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you by candice
candice
candice Sky Squat Butt Exercise- Stand with feet shoulder-width apart, arms by sides. Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you
To order
Thigh Thinner- (This is killerly awesome!) Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute. - Tried this today and could feel the effect within 30 minutes of being done. Wow! :o) by chasity
chasity
chasity Thigh Thinner- (This is killerly awesome!) Stand with feet hip-width apart, toes out, holding 10-15 pound kettlebell at chest. Lift left heel off floor, then squat (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute. - Tried this today and could feel the effect within 30 minutes of being done. Wow! :o)
Health
Squat Jump: Set your feet in a squatting base, with your hands behind your head, at your hips, or at your sides. Squat so your thighs are by juliette
juliette
juliette Squat Jump: Set your feet in a squatting base, with your hands behind your head, at your hips, or at your sides. Squat so your thighs are
unhealthy
2. Lateral Squat with Band: Works: glutes, quads, and hamstrings  Put a resistance band above your knee, making sure it's not on your kneecap. You can put a second band above your ankles for more intensity. Squat and step to the right 15 times, landing with your feet hip-width apart.  On the last rep, do 10 deep squats. Go as low as you're able to and only come up halfway. Take no rest and repeat the 15 steps and 10 deep squats with your left side.    Source: Equinox South Beach by judith
judith
judith 2. Lateral Squat with Band: Works: glutes, quads, and hamstrings Put a resistance band above your knee, making sure it's not on your kneecap. You can put a second band above your ankles for more intensity. Squat and step to the right 15 times, landing with your feet hip-width apart. On the last rep, do 10 deep squats. Go as low as you're able to and only come up halfway. Take no rest and repeat the 15 steps and 10 deep squats with your left side. Source: Equinox South Beach
Fit inspiration
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.
To order
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 aprilrwilson7
aprilrwilson7
aprilrwilson7 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
Get In Shape
Stand with your feet about shoulder-width apart. Grasp a pair of 3- to 5-pound dumbbells, bend your knees slightly and lean forward so your by bluewillow
bluewillow
bluewillow Stand with your feet about shoulder-width apart. Grasp a pair of 3- to 5-pound dumbbells, bend your knees slightly and lean forward so your
FITNESS
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.
what i want
Dumbbell Cross Jab: Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows by bluewillow
bluewillow
bluewillow Dumbbell Cross Jab: Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows
FITNESS