polefit:

Wants to try!

(Source: befit-beinspirational, via befitnotskinny)

(Source: deadlyvibes, via eatercise)

cox-fit:

fitness—health—nutrition:

THE BEST RESTORATIVE YOGA POSES TO RELIEVE STRESS

 

Infographic from Greatist.com <3<3

(via slim-and-svelte)

(Source: sam1ster, via body-matters)

goodbyeto265:

Instructions & Source: shape.com

(via 10000steps)

eatcleanmakechanges:

Best exercise for your glutes (butt), triceps, core, forearms, hamstrings, calfs, biceps.  Keep your hips up and core engaged for best results :)

(via workit808)

healthyfitstrongforlife:

Sculpt Your Backside

This tush-targeted workout takes the science of how to tone the three muscles in the glutes to the maximus. “Do all nine exercises for a 360-degree shape-up or pick a few based on your particular trouble spot,” says Kate Albarelli, the creator of the signature Figure 4 class at Pure Yoga in New York City, who designed these proven butt blasters. (That’s Albarelli demonstrating the moves.) To shape more curves, try the Lift It! trio. Tighten your rear with the Shrink It! moves. Got saddlebags? Focus on the Trim It! section. Do two sets of each move you choose three times a week on nonconsecutive days.

Lift It: Carving Curl

Targets gluteus maximus and hamstrings

  • Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.
  • Lift bent left leg a few inches off floor; lower. Do 20 reps.
  • Switch sides, repeat.
Lift It: Bend and Extend

Targets gluteus maximus and hamstrings

  • Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.
  • Pulse left leg 10 times (lift and lower by 1 inch).
  • Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.
  • Hold leg lift for 5 counts. Switch sides; repeat.
Lift It: Swaying Bridge

Targets glutei maximus, medius, and minimus, and hamstrings

  • Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.
  • Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.
  • With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.
  • With hips lifted, do 20 pulses.
Shrink It: Slimming Swirl

Targets glutei maximus, medius, and minimus, and legs

  • Stand with heels together, toes out, holding chair back with right hand. Lift heels (still touching) off floor; bend knees 90 degrees out to sides.
  • Maintaining plié, tuck pelvis as you squeeze glutes and then arch your back slightly. Do 10 reps.
  • Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 12 o’clock. Do 10 counterclockwise circles; finish with 10 more tucks.
Cross Your Legs

Targets glutei maximus, medius, and minimus and hamstrings

  • Start on floor on all fours.
  • Lift bent left knee to hip level so that it’s pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.
  • Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.
  • Do 20 pulses, foot flexed. Switch sides; repeat.
Door Hinge

Targets glutei maximus, medius, and minimus

  • Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip
  • Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps.
  • With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Switch sides; repeat.
Trim It: Clamshell

Targets glutei maximus, medius, and minimus

  • Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.
  • With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.
  • Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.
Trim It: Second-Position Pulse

Targets glutei maximus, medius, and minimus, and legs

  • Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.
  • Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.
  • Lift toes off floor in squat position; do 10 more presses.
  • Finish with 10 presses on toes with heels lifted.
Trim It: Fly Trap

Targets back; abs; obliques; glutei maximus, medius and minimus; and legs

  • Stand with right hand on chair back for support.
  • Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).
  • Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.
  • From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.

Originally published in FITNESS magazine, February 2012. From Fitnessmagazine.com

shim

(via shedthesixty)

paradiseofhealth:

89dave:

keep-calm-get-skinny:

People ask what I do for my butt. This is one exercise I do other than squats :)

great job!

this is probably the best exercise other than squats for your butt.

(Source: tuliobarrios, via super-slim-betch)

  1. Slimming Skaters
    Start with your feet together, toes pointing forward, arms by your side. To begin, take a wide ‘skate’ step with your right foot to the right side, then drag your left foot toward it, reaching your left arm forward while bringing your right elbow back, as if you were skating. Then, quickly change directions and repeat the movement on the opposite side. Repeat as many times as you can, alternating from left to right, for a total of one minute. This double-duty move not only tones and sculpts your inner thigh muscles, while you change directions quickly from side to side, it also burns off jiggly bulge.
  2. Side to Side Plies
    Look straight ahead and stand with your feet positioned about three feet apart. Your knees and toes should be pointing out at about 45 degrees and your hands should be resting on your hips. This four-count move starts with a simple ballet plie. To do: Bend your knees and lower your hips towards the ground as low as you can. Keep your shoulders stacked over your hips, your back straight and knees pointing out over your toes. Dip down into the plie and hold it for 30 seconds. Then, slowly straighten your legs and slide your left heel into your right, squeezing your inner thighs together for a count of 30 seconds. Take a big step back out to the left and repeat plie, then slide right heel in. That’s one rep. Repeat this movement 10 times.
  3. Crescent Kicks
    Standing with feet hip-width apart, arms relaxed by your sides, look straight ahead. Step onto your left foot, brush your right leg forward off the floor and create a large circular sweep from left to right with your leg. Then step onto right foot, and repeat on the left. That’s one rep. Repeat this move 10 times. This kick tones and slims your inner thighs as you help control your leg through a circular range of motion, while also stretching your inner thigh muscles as you open your leg to the side.
  4. Inner Thigh Attitude Pulse
    Stand on your left leg and lift your right leg a few inches off the ground, bending at the knee. Now turn your knee out to the side. Bring right heel towards the ceiling and bring leg across the front of your body so that your right knee is past your left leg. Lower right leg towards the floor and lift it up as high as you can, keeping heel up. That’s one rep. Repeat this movement 15 times on your right side, then 15 times on your left.
  5. Towel Squeeze Bridge
    Lie down on your back with your knees bent, feet flat on the floor, arms relaxed on the ground by your sides, looking straight ahead. Place a folded hand towel between your knees. Squeeze your knees together into the towel to really activate your inner thighs, and lift hips off the floor, as high as you can, towards the ceiling. Hold for two counts, then lower down. That’s one rep. Repeat this movement  15 times.
  6. Seated Bent-Knee
    Sit with your hands pressed on the floor besides your hips. Your elbows should be slightly bent but not locked. Bend your knees in towards your body. Keep your knees touching and your toes pointed while looking straight ahead. Then, lean slightly forward and contract your abdominals. Trace your toes on the floor and open your knees out to the sides, then draw your knees together until they touch. That’s one rep. Repeat this exercise 20 times. This movement not only sculpts and shapes your inner thighs as you close your legs, but also tones your abdominals and hips as you maintain the move’s forward lean.
  7. Frog
    Lie on your back with your arms relaxed on the ground beside you. Slowly bend your knees in towards your chest, drawing your abs in. Flex your feet and turn your knees out to the sides. Your heels should be touching. Now, press your legs out, widening them at a 45-degree angle. With both legs extended and turned outward, squeeze the backs of your knees together (your inner thighs). Bend your knees back in, maintaining the same 45-degree line on the way back. That’s one rep. Repeat this movement 15 times.
  8. Butterfly Stretch
    To nix next-day soreness and increase flexibility, finish this routine with a relaxing stretch. Start seated, with the bottoms of your feet sandwiched together and your knees relaxed, out to the sides while holding onto your ankles. Gently lean forward, lowering your chest towards your feet until you feel a deep stretch in your inner thighs. Hold this position for 30 seconds, and then relax. Note: Since this is a stretch, you only need to do this movement once.

(Source: sanotea, via losingextraweight)