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
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,
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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
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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.
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
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
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.
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 >>
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.
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.
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
Scissor Lunges: Stand with your feet hip-width apart, hands at your side. Lunge forward with your left foot and lower yourself until your
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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
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
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Plié squat with calf raise Stand with your feet wide, toes slightly pointed out, and hold a dumbbell with both hands. Keeping your back straight and your torso upright, bend your legs to lower your glutes towards the floor [A]. Extend your legs to stand, then press up onto the balls of your feet [B]. Lower your heels back to the floor, and repeat.
2. Muffin-Top Workout: Standing elbow crossover Works your back, abs, and obliques A. Stand with feet hip-width apart, hands behind head, elbows wide to sides. B. Lifting left knee, twist and lower right elbow to meet knee, as shown (don’t let elbow fold in). Return to start. Do 20 reps on each side.
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.
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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.
The 13-Minute Fat Melt: Work abs, hips, butt, thighs and hamstrings with the 'On Strike' move. Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. #SelfMagazine
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Arm Exercises for Women: 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 arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.
#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.
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
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
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..
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
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. Source: Megan Wolfe Photography at J K Fitness
To stretch your hips, hamstrings, and inner thighs, do a Wide-Legged Split. From Wide Squat, place your hands on the floor in front of you and inch your feet apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees. As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders (as shown). If your shoulders are on the ground, turn your head to the ...
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
PROBLEM WITH A MUFFIN TOP???? 1. Trunk twist – Stand with your knees slightly bent and your feet apart following the width of your
‘L’ Lateral Raises Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Hold your left dumbbell with your palm
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