Exercises
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Permalink | 421 notes resistemptations: Morning Yoga!!  I do this every morning and sometimes before or after a workout. It’s easy, but in the morning it’s a great pick me up and boosts your metabolism!! 1: Mountain Pose - Stand straight with your feet turned in slightly, big toes nearly touching, and your inner thighs pressed together. to work the core, squeeze your belly button toward your spine. Roll your shoulders up and back. Then bring your hands together in front of your sternum. Slightly lower your chin. 2. Warrior 3 - From a standing position, find a spot in front of you to focus on. As you bend forward at the waist, pressing your chest out, lift your right leg behind you. To balance, press down through the heel of your left leg. Work toward lifting your leg high enough to create a 90-degree angle. 3. Half-Plank Pose - After putting your right leg on the ground, lower your body down slowly into a pushup position with your elbows bent. Make sure to align your shoulders directly over your hands and keep your feet hip width apart. To work the core (and get your body bikini ready!), focus on keeping your hips at the same level as your shoulders by pulling your belly button in toward your spine. 4. Downward Facing Dog - From half plank, straighten your elbows and lift hips until your body forms a triangle. Keep a slight bend in elbows to avoid hyperextension. Lower your heels to stretch out the muscles in the back of your legs. ** My own tip: to get proper form make sure your ears are aligned with your biceps, your tail bone is reaching to the sky, and your pulling your chest towrds your toes. ** 5. Warrior 1 - While in downward dog, walk your feet toward your hands to return to standing. Step your left foot back so your toes point slightly forward. Bend your right knee, keeping it even with your ankle. Keep your hips and torso squared forward and raise your arms at a 45-degree angle in front of you. 6. Warrior 2 - Transition from Warrior 1 by bringing both arms down without bending your elbows. Extend one directly in front of you and another directly behind you so your arms are about parallel to the floor. Rotate your hips to the left. To work your core, pull belly button in toward your spine, making a slight scoop with your pelvis. Do not bend knees more than 90-degrees or past your toes to prevent knee injury. 7. Triangle - From Warrior 2, straighten your right leg while reaching your right arm as far toward the floor as you can, tilting your hips left. At the same time, bring your left arm directly above your head. Look up toward your raised arm. It should be almost as if your body could fit in between two panes of glass. 8. Extended Side Angle - After triangle, straighten up into Warrior 2 by bending the knee of your right leg, keeping it in line with your ankle. Then, bend the elbow od your right arm and place on your thigh. Reach your left arm over your head, creating one long line with that side of your body. 9. Revolved Extended Side Angle - Move from Extended Side Angle position into a forward lunge, placing your left knee on the floor. With your right leg forward, bring your left arm in front of your right leg - pushing your tricep back against the knee. Bend the elbow of your right arm and press hands together in front of you. As you twist your torso toward your right thigh, pull your belly button in and up to engage your core. Then look over your right shoulder. You should feel a stretch along your back.  10. Wide-Legged Forward Bend - Come into a standing position with your feet parallel, wider than hip-distance apart. Bring your hands behind you and interlace the fingers. Slowly bend forward at the waist. To achieve proper alignment, try to keep as little weight in the heels as possible Hold each move for 10 to 15 breaths (about 30 seconds) then repeat again on the other side. Good luck, and happy yoga :)
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Permalink | 2,056 notes overcoming-obstacles: leanmeanworkoutmachine: How to Maximize Those Butt-Toning Squats!  If strong, sculpted legs are what you’re after, you’ve got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt — er, I mean buck — when doing squats: Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you’re about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective. Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations. Multitask with weights: Squats focus on the legs and butt, but you can make it a total-body move by working your upper body at the same time. Grab a set of dumbbells or a resistance band and while squatting, do front raises, biceps curls, overhead presses, lateral arm raises, and overhead triceps extensions. Take your squats for a walk: While squatting, take steps forward or backward as if you’re walking, or take steps out to the side. Make it even harder by tying a resistance band around your ankles for even more of a burn. Learn how to do squat walks with a resistance band here. Add a jump: Work your heart and leg muscles by adding a jump between reps. Get into your squat position. Bend the knees and lower down and, as you’re coming up, press off the balls of your feet into an exploding jump, then land in squat position and repeat. This is also a great move for challenging your core and balancing abilities. Hold it: Traditionally you move the torso up and down as you do your squats, but if you lower down and hold the position for 15 or more seconds, you’ll really feel the burn. While lowered, you can also pulse up and down ever so slightly for 15 seconds before coming all the way up. Hands down this is my favorite exercise
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Permalink | 36,766 notes tosee-her-abs: get vs angels’ workouts HERE (LOADS OF) WORKOUTS  Diet Health: Worlds Fastest Workout Video Britney Spears Abs Kim Kardashian Butt Britney Spears’ Workout Carrie Underwood’s Sculpted Legs Victoria’s Secret Candice Swanepoel’s Workout Doutzen Kroe’s Workout Erin Heatherton’s Workout Lindsay Ellington’s Leg Workout Miranda Kerr’s Workout Selita’s Workout P1 & P2 BODY ROCK Cardio Exercise Get Hot Cardio Kiss My Tight Booty Feel The Burn Tight, Toned, Trim BRAZIL BUTT LIFT: Brazil Butt Lift Disk 1 Brazil Butt Lift Disk 2 Brazil Butt Lift Disk 3 INSANITY Fit Test Plyometric Cardio Circuit Cardio Recovery Pure Cardio Cardio Abs Core Cardio & Balance Max Interval Circuit Max Interval Plyo Max Cardio Conditioning Max Recovery Insane Abs Max Interval Sports Training Upper Body Weight Training Jillian Michaels30 Day Shred: Level 1Level 2Level 3 Ripped in 30: Week 1Week 2Week 3Week 4 6 Week 6 Pack: Level 1 Level 2Banish Fat Boost MetabolismNo More Trouble ZonesYoga Meltdown Carmen Electra: Aerobic Striptease Fit to Strip In the Bedroom The Biggest Loser: Biggest Loser 30 Day Jump Start Workout Biggest Loser Cardio Max Workout Biggest Loser Weight Loss Yoga Biggest Loser Boot Camp Workout Turbo Jam: T3 - Totally Tubular Turbo Cardio Party Mix 1 Cardio Party Mix 2 Cardio Party Mix 3 Fat Blaster Turbo Jam: Sculpt Turbo Jam: Ab Jam Turbo Jam: Punch and Kick Turbo Jam: Kicking Core Turbo Jam: 20 min workout Turbo Jam: 3T  Turbo Jam: Learn Burn P90X: Chest and Back/Ab Ripper X Plyometrics Legs and Back Yoga X Cardio X Kenpo X Shoulders and Arms Core Synergetics Stretch X Chest, Shoulder, and Triceps Back and Biceps Tone It Up: Bikini Abs & Thighs Sandcastle Workout Bikini Blast Circuit Workout Bikini Beach Bum Workout POP Pilates: Intense Ab Workout Saddlebag Shaver Tricep Toner Butt Blaster New Body Make Over Back Attack Inner Thighs and Calves Inner Thigh Insanity Stretching for Flexibility Summer Slim Down pt 1 Summer Slim Down pt 2 Arm Attack Lower Belly Pooch Attack Thighs, Core, and Shoulders Legs and Thighs Beginners Total Body Crazy Core Workout Serious Standing for Legs, Butt, Obliques Love Handles Exterminator Obliques Ultimate You’ve Got Abs Challenge! Flat Abs Challenge 3 Minute Ab Challenge Slimming Inner Thighs & Calves Standing Pilates for Legs, Butt & Obliques Super Butt Workout Yoga Dashama Sun Salutations video Dashama Sun Salutations 2 video Dashama Hip Stretches Tara Stiles Bend It Like Tara video sadienardini 40 minute yoga weight loss videos  Part 1, Part 2, Part 3, Part 4 exercisetv.tv Yoga Fitness Plus 45 minute video exercisetv.tv Beginner Yoga 20 minute video exercisetv.tv Yoga Sculpt 30 minute video  exercisetv.tv Yoga Fitness Fusion 45 minute video Yogis Anonymous Hurts So Good Power Yoga 95 minute video Yogis Anonymous Blissed Flow Yoga 90 minute Power Yoga Total Body - With Rodney Yee Hatha Vinyasa Yoga - With Master Ashish Basic Yoga Workout for Dummies - With Sara Ivanhoe No Equipment Home Workout RUNNING: Couch to 5K Post Running Stretch video from FlexibleWarriorYoga Zumba Workout Videos: Zumba Power Zumba Cardio Party Zumba Basic Zumba Sculpt and Tone Zumba Advanced Zumba Cardio Party Zumba Toning Hip Hop Abs With Shaun T: Hip Hob Abs: Learn To Dance Hip Hop Abs: Ab Sculpt Hip Hop Abs: Total Body Burn Hip Hop Abs: Fat Burning Cardio Hip Hop Abs: Hips, Buns, and Thighs The Firm Video Workouts: 1. Target Toning  2. Total Body Toner 3. Cardio Dance Express 4. Power Half Hour 5. Calorie Explosion 6. Hardcore Fusion 7. Boot Camp 8. Hi Def Sculpt Power 90 Videos: Sweat 1-2 Sweat 3-4 Ab Ripper 100 and Sculpt 1-2 Sculpt 3-4 Ab Ripper 100 ALWAYS REBLOG