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, 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,
Healing, Healthy Tips
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
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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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
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 by rm1888
rm1888
rm1888 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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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.
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. by debbie
debbie
debbie 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.
just sexy
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.
Favorites
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 babegotback
babegotback
babegotback 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.
Bringing Sexy Back
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
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 ... by candice
candice
candice 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 ...
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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
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. by candice
candice
candice 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.
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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
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
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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. by isabelle07
isabelle07
isabelle07 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.
fitness
Pelvic Push Targets: Abs, glutes, hamstrings Lie face-up, knees bent, heels shoulder-width apart on floor, feet flexed. Squeeze glutes and lift hips into bridge. Drape band over hips and pull hands to floor so band is tight to body. Keeping arms still, lower and lift hips 15 times. by Divonsir Borges
Divonsir Borges
Divonsir Borges Pelvic Push Targets: Abs, glutes, hamstrings Lie face-up, knees bent, heels shoulder-width apart on floor, feet flexed. Squeeze glutes and lift hips into bridge. Drape band over hips and pull hands to floor so band is tight to body. Keeping arms still, lower and lift hips 15 times.
GINASTIKA SAUDE
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 >>
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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
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 Patty PJ
Patty PJ
Patty PJ 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
fit
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
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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
Sit with your knees bent; feet flat on the floor ~ hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace core, curl tailbone under, & slowly lower upper body to 45-deg angle. At the same time, bend arms to bring elbows close to body, closing hands into fists and pulling them toward shoulders at eye level (b). Pause, then reverse the motion to return to start. That's one rep. by elaineevents
elaineevents
elaineevents Sit with your knees bent; feet flat on the floor ~ hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace core, curl tailbone under, & slowly lower upper body to 45-deg angle. At the same time, bend arms to bring elbows close to body, closing hands into fists and pulling them toward shoulders at eye level (b). Pause, then reverse the motion to return to start. That's one rep.
Favorites
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
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
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 babegotback
babegotback
babegotback 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
Bringing Sexy Back
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.
Favorites
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 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
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