Hiking Exercises for Outer Knee Pain: Slide the right leg behind the left; bend left at the waist. Hold for 20 seconds 3 times on each
In the Closet
Waist Trimmer (Strengthens: Core, butt): Sit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides; repeat sequence.
Perfect Butt! Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.
The Little Mermaid at Work :: For both flexibility and core strength, this is one of Heidi Freyer's (Pilates instructor) favorite poses. Sit upright in your chair. Hold your right wrist over your head with your left hand and pull it, stretching your right side. Heidi says make sure to keep your shoulders down as you bend. Hold for 10 seconds. Return to upright posture. Take hold of your left wrist over your head with your right hand and stretch the other way. Repeat five times on each side.
Targets: quads and hip flexors Since your thighs are working so hard during your run, they deserve some special attention. Come into a low lunge with the left knee forward. Bend your back leg and hold the top of your foot with your right hand. After holding for 30 seconds, gently release and repeat with the right knee forward. Source: Louisa Larson Photography
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.
Circles in the sky For core, inner thighs, outer hips, butt Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky. Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.
A few oblique holds can nip your waist. Lie on left side with legs extended, arms crossed at chest, body in a straight line, head off floor. Keeping legs together and left arm on floor, lift legs and crunch right shoulder toward legs (as shown). Hold for 45 seconds. Repeat on opposite side. Do 3 sets on alternate days. #SelfMagazine
THE ULTIMATE BOOT CAMP WORKOUT WEEK 6: 5-minute warm-up jog or jump rope before starting circuits CIRCUIT 1: These exercises will be done as a "ladder": Start at 10 reps per exercise and decrease 1 rep per set. So do 10 Judo Push Ups and 10 Split Jumps, then do 9 Judo Push Ups and 9 Split Jumps, and so forth until you get to 1 Judo Pushup and 1 Split Jump. CIRCUIT 2: •1-minute Squat Hold •14-20 Spiderman Pushups •Repeat circuit 2 times. CIRCUIT 3: •20 seconds Squat Thrusts w/ a Pushup •Repeat 8 times for a total of 4 minutes with 10 second rest between sets #bootcamp #workout Follow link on how to do each exercise www.womenshealthmag.com/fitness/judo-pushups?workout=20556
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
Knee Pain? Start Doing These Exercises ASAP: As many a runner (including me!) can confirm, your iliotibial (IT) band, a thick band of tissue that runs from your hips to your knee and shin on the outer side of each leg, should not be ignored.
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.
Pressure Points for a Foot Massage : Press firmly on the tips of the toes to help relieve headache and sinus pain. Press firmly but do not cause pain. Hold the pressure on for several seconds at a time. Press firmly on the small rounded area just below the smallest toe - Helps with pain in the shoulder and neck area. Apply pressure on this point for up to 20 seconds.
Toys and dolls
Plank Workout - Do each of the 6 moves for 20 seconds. Repeat entire 2-minute circuit 3 times, taking a 30-second break in between each round
Exercise for the Transversus Abdominis muscle that pulls in the ring of your waist 1.Get on all fours, back straight, looking down. 2.Exhale completely, then hold your breath. 3.Pull your belly toward your spine (“suck in”) as hard as possible for 10 seconds, while continuing to hold your breath. 4.Inhale. Take a few breaths, then repeat 10 times. Later, you’ll probably feel as though you’d been laughing at something REALLY funny. That’s because you worked those same muscles. Enjoy!
The Jet Set
FEEL THE BURN! Plank Workout - Do each of the 6 moves for 20 seconds. Repeat entire 2-minute circuit 3 times, taking a 30-second break in
BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart. Place your left arm directly over your left knee, using your right hand to support yourself by your hip (pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side
30 minute kettle bell workout Set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You’ll go through the following sequence five times: (1) Kettlebell Swings (2) Windmills - left (3) Windmills - right (4) Kettlebell Swing Punches (5) Russian Twists (6) Goblet Squats
5 Butt Shaping Moves Exercise 3: Saddlebag Slimmer (note: do 2 sets of 15-30 reps on each side) - Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked (legs bend) - Extend left foot outward as bending elbows to lower your chest onto the floor - Bring left knee into chest as you bend elbows to align with bended right legs
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.
24-Minute At-Home Boot Camp: Start with Bear Walk. Get on all fours, a dumbbell in each hand; lift hips and straighten legs. Keeping hips lifted, walk right hand and right foot one step forward (as shown); repeat on opposite side, bringing left hand and left foot to meet right for 1 rep. Continue for 45 seconds. Rest 15 seconds. #SELFmagazine
FEEL THE BURN! Plank Workout - Do each of the 6 moves for 20 seconds. Repeat entire 2-minute circuit 3 times, taking a 30-second break in between each round. These kill me.
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.
THE ULTIMATE BOOT CAMP WORKOUT WEEK 2: 5-minute warm-up jog or jump rope before starting circuits CIRCUIT 1: •15 Pushups •8 Turkish Getup per side •15 Squat Thrusts •10 Alternating Lunges on each leg Repeat circuit 3 times. CIRCUIT 2: •10 Inchworms •25 High Knees on each leg •50 Jumping Jacks •Repeat circuit 3 times. CIRCUIT 3: •20 Leg Lifts •25 Elbow-to-Knee Crunches •1-minute plank position •Repeat circuit 3 times. #bootcamp #workout Follow the link on how to do each exercise www.womenshealthmag.com/fitness/pushups-0?workout=20470
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
Abs Workout: Leg Lifts – 20 seconds no rest • Side Crunch – 20 seconds each side no rest • Push Thru – 20 seconds no rest • Flutter Kicks – 20 seconds no rest • V-ups – 20 seconds • Rest 20 seconds, repeat for a total of 4 circuits (click on image for exercise instructions)
details at home
Arm Exercises for Women: 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 bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.