Tag Archive | "core"

8 exercises for a Brazilian butt!

Want a gorgeous, toned bum? Here are the best exercises for your glutes and thighs.Donkey kicksStarting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees.

Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.Aim for 4 sets of 12 reps.

Adductor squats

WH&F Head Trainer Nikki Fogden-Moore demonstrates adductor squats with single dumbbell.

Start: Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.

Lower your body weight into a squat then hold before your rise back to the start position.

Aim for 10 to 12 reps.

Glute bridges

Reps: 12 reps each exercise

A two-part exercise, starting with glute bridges.Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.

Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.

Lower hips back down, but do not touch butt to the floor. That is one rep.Perform one set of 12 reps, then immediately switch positions for Donkey Kicks.

Kettlebell mountain climbers

How to: Get in push-up position with each hand on a kettlebell, feet hip-distance apart.

Bracing your core and keeping hips down in line with the rest of your body, drive one knee as high as you can in towards your chest.

Return, switch legs and repeat for number of reps.

Visit link –

8 exercises for a Brazilian butt!

Posted in Aerobics, Exercises, Fitness Models, Personal Fitness Training, Training Methods, Weight lossComments Off on 8 exercises for a Brazilian butt!

Image TiffHallCore-01-a-Situp-to-pushup.jpg

Core blast with Tiffiny Hall

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor.

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap! 

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn.

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

Continued:

Core blast with Tiffiny Hall

Posted in Aerobics, Bodybuilding, Diets, Personal Fitness Training, Training Methods, Weight TrainingComments Off on Core blast with Tiffiny Hall

Plank-up-and-down-credit-helen-maree

Plank up + down

The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.

Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.

Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.

 Want abs of STEEL? Planks are one of the best exercises for a flat stomach. Fact.

Plank with leg raise - advanced plank exercises - IMAGE - Women's Health & Fitness

Plank with leg raise

Sets: (2 x 1 minute hold)

How to

Begin on exercise mat, down on knees and forearms.

Gently straighten the knees until fully up on toes and forearms

Ensure the lower back is straight and core is engaged supporting the lower back region.

Lift one leg off the ground. Ensure core is engaged to provide support and avoid straining the lower back.

Hold for one to two minutes and repeat with other leg raised.

Exercise from Lila Hall.

Plank punches - Advanced plank exercises - IMAGES - Women's Health & Fitness

Plank punches

How to

1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.

2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).

3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.

4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms for 30 to 60 seconds. Rest and repeat for two more sets.

BONUS: Upper body blast for chest, shoulders and arms!

SETS/REPS: 3 x 30 to 60 seconds

Photo credit: Jamie Watling Photography

This article is from:

Plank up down

Posted in Aerobics, Bodybuilding, Exercises, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Plank up + down


Paige Hathaway

2 days 3 hours ago

All these ropes yet I still can't tie you down.... #amiright 🤚🏼😂 #cricketcricket #illbehereallnight #bts

Paige Hathaway

1 week 1 day ago

Roses are red, Pizza sauce is too.
I just ordered a large and none of its for you... 😬

Categories

July 2017
M T W T F S S
« Jun    
 12
3456789
10111213141516
17181920212223
24252627282930
31  
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)