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
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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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.
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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
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Flatter Abs in 5 Minutes! 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 wrist. Bring right knee and right elbow toward each other (as shown). Return to start for 1 rep. Do reps. Switch sides; repeat. Works abs, obliques, shoulders, butt, thighs #SelfMagazine by rm1888
rm1888
rm1888 Flatter Abs in 5 Minutes! 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 wrist. Bring right knee and right elbow toward each other (as shown). Return to start for 1 rep. Do reps. Switch sides; repeat. Works abs, obliques, shoulders, butt, thighs #SelfMagazine
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Jennifer Aniston's Yoga Moves for Flat Abs: Work abs, butt and thighs with the 'Crescent Knee-Up.' From standing, lunge backward with right leg. Then straighten knee as you extend arms overhead, palms facing each other and shoulder-width apart (Crescent pose). Stand, driving right knee to chest height and lowering hands to rest on top (as shown). Return to Crescent for 1 rep. Do 10 reps. Switch sides; repeat. #SelfMagazine by chasity
chasity
chasity Jennifer Aniston's Yoga Moves for Flat Abs: Work abs, butt and thighs with the 'Crescent Knee-Up.' From standing, lunge backward with right leg. Then straighten knee as you extend arms overhead, palms facing each other and shoulder-width apart (Crescent pose). Stand, driving right knee to chest height and lowering hands to rest on top (as shown). Return to Crescent for 1 rep. Do 10 reps. Switch sides; repeat. #SelfMagazine
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
Sumo Side Crunch (abs/obliques, bum & inner thighs) 1.Stand in 2nd position w/ hands behind head. 2.Lower into a sumo squat. 3.Maintaining squat, bend laterally to the Right, bringing Right elbow to Right knee. 3.Bend laterally to the Left, bringing Left elbow to Left knee. Do 2 sets of 10 reps. by marquita
marquita
marquita Sumo Side Crunch (abs/obliques, bum & inner thighs) 1.Stand in 2nd position w/ hands behind head. 2.Lower into a sumo squat. 3.Maintaining squat, bend laterally to the Right, bringing Right elbow to Right knee. 3.Bend laterally to the Left, bringing Left elbow to Left knee. Do 2 sets of 10 reps.
fitness inspiration
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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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
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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..
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# Twist-Up Targets shoulders, triceps, core, butt, legs First, stand with feet hip-width apart with a dumbbell in each hand. Next, bend your elbows and bring the weights in front on your shoulders, with your palms facing each other. Then, lower into a deep squat. Now stand up and rotate your body to the left pressing your right arm diagonally overhead. Reverse the motion to return to a deep squat, switch sides and repeat. That's 1 rep, do 3 sets of 10-15 reps. by candice
candice
candice # Twist-Up Targets shoulders, triceps, core, butt, legs First, stand with feet hip-width apart with a dumbbell in each hand. Next, bend your elbows and bring the weights in front on your shoulders, with your palms facing each other. Then, lower into a deep squat. Now stand up and rotate your body to the left pressing your right arm diagonally overhead. Reverse the motion to return to a deep squat, switch sides and repeat. That's 1 rep, do 3 sets of 10-15 reps.
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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
How to get Shakira's Abs: Standing Knee-Ups. Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps. #SelfMagazine by chasity
chasity
chasity How to get Shakira's Abs: Standing Knee-Ups. Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps. #SelfMagazine
Health
24-Minute At-Home Boot Camp! 4th Station, 2nd Move: Next, do Hands-on Climber. Hold a plank with hands on ball. Bring left knee to left elbow (as shown); quickly switch legs for 1 rep. Continue for 45 seconds. Rest 15 seconds. Then do Wall Ball again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Hands-on Climber.) Works shoulders, back, arms, abs, butt, thighs #SELFmagazine by nadia
nadia
nadia 24-Minute At-Home Boot Camp! 4th Station, 2nd Move: Next, do Hands-on Climber. Hold a plank with hands on ball. Bring left knee to left elbow (as shown); quickly switch legs for 1 rep. Continue for 45 seconds. Rest 15 seconds. Then do Wall Ball again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Hands-on Climber.) Works shoulders, back, arms, abs, butt, thighs #SELFmagazine
Healthy
How To Get Shakira's Abs: Sit & Reach. Balance on a stability ball, toes out and hands behind head. Lean right, extending left arm overhead and reaching right elbow toward right knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps. #SelfMagazine by nadia
nadia
nadia How To Get Shakira's Abs: Sit & Reach. Balance on a stability ball, toes out and hands behind head. Lean right, extending left arm overhead and reaching right elbow toward right knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps. #SelfMagazine
Healthy
Skinny Dip. Targets back, abs, obliques and butt.  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you; extend right arm overhead.  2. Life hips off floor, then raise bent right leg a few feet. Make it easier: keep knees together.  3. Keeping right leg lifted, dip hip to floor.  4. Do 10 to 12 reps. Switch sides and repeat. by candice
candice
candice Skinny Dip. Targets back, abs, obliques and butt. 1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you; extend right arm overhead. 2. Life hips off floor, then raise bent right leg a few feet. Make it easier: keep knees together. 3. Keeping right leg lifted, dip hip to floor. 4. Do 10 to 12 reps. Switch sides and repeat.
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Skip the Gym With These Simple Ab Moves: Work abs with the 'Tense/Relax.' Lie faceup with arms extended overhead, palms up. Contract abs and draw knees toward chest as you lift upper back off floor and grab soles of feet with both hands (as shown). Hold for 10 seconds. Return to start; repeat. Do 15 reps. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 Skip the Gym With These Simple Ab Moves: Work abs with the 'Tense/Relax.' Lie faceup with arms extended overhead, palms up. Contract abs and draw knees toward chest as you lift upper back off floor and grab soles of feet with both hands (as shown). Hold for 10 seconds. Return to start; repeat. Do 15 reps. #SelfMagazine
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Tone Your Whole Bod With a Wall: Start in a handstand with feet on wall. Engage abs and move right leg away from wall (as shown); return foot to wall. Switch sides; repeat for 1 rep. Do 20 reps. Works shoulders, abs, butt #SelfMagazine by candice
candice
candice Tone Your Whole Bod With a Wall: Start in a handstand with feet on wall. Engage abs and move right leg away from wall (as shown); return foot to wall. Switch sides; repeat for 1 rep. Do 20 reps. Works shoulders, abs, butt #SelfMagazine
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These are NO JOKE.. My trainer sculpted my arms doing these! Spider-Man Press-Up. Targets: Chest, Triceps, Abs, Obliques, Butt, Hips. Start in Push-up position, bring knee out to side to elbow, press up and return to start. Do 8 reps. Switch sides and repeat. Do 2 sets. by nadia
nadia
nadia These are NO JOKE.. My trainer sculpted my arms doing these! Spider-Man Press-Up. Targets: Chest, Triceps, Abs, Obliques, Butt, Hips. Start in Push-up position, bring knee out to side to elbow, press up and return to start. Do 8 reps. Switch sides and repeat. Do 2 sets.
Healthy
Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat. by yobi
yobi
yobi Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.
Bien-etre
Resistance Band Workout: Work shoulders, upper back, obliques and thighs with 'The Archer.' Anchor center of band at chest height. Stand with feet together, holding handles with arms extended, palms in, band taut. Raise right knee until thigh is parallel to floor as you draw right hand to chest (as shown). Hold one beat; return to start. Do 12 reps; repeat on opposite side. Do three sets. #SelfMagazine by chasity
chasity
chasity Resistance Band Workout: Work shoulders, upper back, obliques and thighs with 'The Archer.' Anchor center of band at chest height. Stand with feet together, holding handles with arms extended, palms in, band taut. Raise right knee until thigh is parallel to floor as you draw right hand to chest (as shown). Hold one beat; return to start. Do 12 reps; repeat on opposite side. Do three sets. #SelfMagazine
Health
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
Anytime your hands go above your head, your abs are forced to work. Add a dumbbell to the move, and they work harder. Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands. Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead. Lower your arms as you straighten your knees to stand; this completes one rep. Do 15 reps for a set. by candice
candice
candice Anytime your hands go above your head, your abs are forced to work. Add a dumbbell to the move, and they work harder. Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands. Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead. Lower your arms as you straighten your knees to stand; this completes one rep. Do 15 reps for a set.
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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
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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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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FERGIE'S WORKOUT  HIP SWIVEL Get into a plank, resting on forearms, hands clasped. Lift butt toward ceiling while rotating left hip toward floor; return to plank. Repeat on right side for 1 rep. Do 3 sets of 20. Admire your rock-star abs in the mirror. by sunny1and1
sunny1and1
sunny1and1 FERGIE'S WORKOUT HIP SWIVEL Get into a plank, resting on forearms, hands clasped. Lift butt toward ceiling while rotating left hip toward floor; return to plank. Repeat on right side for 1 rep. Do 3 sets of 20. Admire your rock-star abs in the mirror.
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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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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.
Nine Slimming Kettlebell Moves: Try the 'Reach For It' move to work shoulders, arms, back, abs, obliques, and butt #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 Nine Slimming Kettlebell Moves: Try the 'Reach For It' move to work shoulders, arms, back, abs, obliques, and butt #SelfMagazine
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