Kettlebell workouts – 11 of the best! BodybuildingExercises by admin - 20th January 202120th January 20210 Standing pull-up with kettlebellStand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus.Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.Workout from WHF Head Trainer Nikki Fogden-Moore.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Leg raises ExercisesNutritionWeight loss by GymRat - 3rd October 20203rd October 20200 Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!Lying down leg raises:-Lie on your back with your hands on the floor or under your bottom.-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?Leg raises with a ball Add a bit of weight to make your leg raises more challenging-Start similar to the lying down leg raises -With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly -Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control -The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.Hanging leg raises You can perform this exercise at the gym, in the park or at home if you have a door pull up bar-Hanging from a bar with your arms- grip firmly wide or medium -Begin to raise your knees/legs so that your body makes a 90 degrees angle – Lower your legs down and repeat the exerciseThis exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.Side leg raises This exercise can be performed lying or standingFor standing– Standing on one leg, raise the opposite leg to the side as far as you can– Bring it back to the standing position and repeat this exercise for both legs For lying -Lie down on one side- with legs extended and stacked on top of one another-Raise the top leg up as high as you can, lowering it back down to the first poistion. -Repeat Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Crank up your core strength with plank variations BodybuildingExercises by admin - 12th September 202012th September 20200 Crank up your core strength with plank variations Boost your results with these plank variations by Holly Barker.Side plank with knee touchElevate your side plank by dropping your top elbow and raising your top knee towards each other. Perform 10 reaches per side, holding at the crunch and coming back to side plank each time.Basic plank with mountain climberElevate the basic plank by dropping your body down to a push-up position, elbows bent, and reaching one knee towards the same side elbow. Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.Looking for more ab workouts? Grab a bench and try these workouts.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Leg raises for great abs BodybuildingExercisesNutritionWeight loss by GymRat - 1st June 201929th May 20190 Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!Lying down leg raises:-Lie on your back with your hands on the floor or under your bottom.-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?Leg raises with a ball Add a bit of weight to make your leg raises more challenging-Start similar to the lying down leg raises -With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly -Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control -The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.Hanging leg raises You can perform this exercise at the gym, in the park or at home if you have a door pull up bar-Hanging from a bar with your arms- grip firmly wide or medium -Begin to raise your knees/legs so that your body makes a 90 degrees angle – Lower your legs down and repeat the exerciseThis exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.Side leg raises This exercise can be performed lying or standingFor standing– Standing on one leg, raise the opposite leg to the side as far as you can– Bring it back to the standing position and repeat this exercise for both legs For lying -Lie down on one side- with legs extended and stacked on top of one another-Raise the top leg up as high as you can, lowering it back down to the first poistion. -Repeat Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Scultping full upper-body workout by Marcie King ExercisesFitness ModelsTraining Methods by admin - 22nd May 201918th May 20190 This full upper-body workout targets abs from every angle while sculpting arms, back and chest.FrequencyTwo to three days per week.The rulesPerform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday). Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Gym workouts for women BodybuildingExercisesTraining MethodsWeight loss by zimm_461987 - 8th May 20188th May 20180 Fitness Feature Jun 26, 2017 Give your gym workout an upgrade and watch the results pour in…Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Medicine ball workout BodybuildingExercisesTraining Methods by admin - 4th March 20174th March 20170 Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone.Images by Dave Laus.Complete this routine as a timed circuit or do five rounds (20 reps each exercise).The gist:A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material.Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility.The kit:You will need a timer and a medicine ball for this full-body workoutShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Get your best body ever with Pilates exercises ExercisesTraining Methods by AnnieMacmillan - 2nd February 20171st September 20180 Fitness Article Jun 10, 2016 Get your best body ever with these Pilate moves tailored to your natural shape Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...