Hey ladies! who wants to join me in working out? below are some work outs to choose from ill be adding more. maybe we can even plan out a work out plan for each day.
Good luck & dont give up!!!
Lie on your back and bend your knees, hands and feet flat on the floor. Push through your heels and raise your hips. "Keep the core engaged at all times and use the glutes to lift the body," says Jessica Matthews, MS, exercise physiologist with the American Council on Exercise. When your shoulders, hips, and knees form a straight line, pause and give your butt a final squeeze before lowering back down. Increase the intensity by lifting one leg in the air.
Do two to three sets of eight to 15 reps (on each side, for the one-legged version).
Stand on your right foot. Keeping your hips and shoulders straight, cross your left leg back and slightly across behind you, placing your left foot on the floor. Then lunge until your right knee bends about 90 degrees. Return to standing by pushing up through your left heel. Once you've mastered the motion, add an eight-pound weight to your right hand or to both hands, recommends Payne.
Do three sets of 25 reps on each side (12 to 15 if you're using weights); alternate sides to add a cardio challenge.
Start in a lunge position with your right leg forward and left leg back. Shift all your weight to your right leg. Propel your body up from the lunge, then kick forward with your left leg before returning to the start position. This challenging move hits the glutes hard and also gets your heart pumping, says Jenn Zerling MS, CPT, author of
Breaking the Chains of Obesity, 107 Tools.
Do three sets of 15 reps on each side
Start on all fours on a mat, with hips parallel to the floor and hands hip-width apart directly below your shoulders. Engage your core, then tighten your glutes to lift your left leg, keeping your knee bent so your raised foot presses up toward the ceiling. Research shows this move works your butt muscles even more effectively than squats and lunges, all while protecting your knees, says Matthews.
Do two to three sets of eight to 12 reps.
This modified classic offers a few extra twists to turn up the burn, says Chicago fitness consultant
Stephanie Turner. Stand with your feet a bit more more than shoulder-width apart and turned slightly outward. Bend your knees until your thighs are parallel to the ground. Push up through your heels and squeeze your glutes to return to standing.
Do three sets of 15 reps; finish each set with 10 pulses--small, quick up-and-down movements--at the low point of the squat. (For more ballet-inspired moves, check out our
Ballet Boot Camp.)
Lie on your back, calves and heels resting on top of a stability ball. Extend your arms to your sides, palms down, for balance. Engage your core and lift your hips until your body forms a straight line from your heels to your shoulder blades. Then, bend your knees, pulling the ball in toward your butt until you can rest the soles of your feet on top of it. Slowly lower back to the starting position.
Do two to three sets of eight to 12 reps
Begin in a lunge, right leg forward and left leg back. Push up, raising and straightening your left leg so it's parallel to the floor. At the same time, straighten your right leg, tilt your head forward, and keep your arms by your sides so your body forms a "T" shape. Hold for a few seconds to boost your balance, Payne says; then, lower back down to the lunge.
Do one set of 25 reps on each side.
Start with the basic forearm version, recommends Los Angeles trainer
Ryan Krane: Lie face down, legs extended, forearms on the ground, then engage your core and push up to a plank position, keeping your back straight. Hold for 30 to 60 seconds, relax, and repeat two to three times. For an extra upper-body challenge, push one elbow straight at a time until you're in a high plank position on your hands, then lower back one forearm at a time, Zerling reommends.
Do 10 reps.
Lie on your back with your legs straight. Bend your elbows 90 degrees, palms facing toward each other. As you sit up, mimic a sprinter's motion, bringing your left knee toward your chest while swinging your right elbow forward and your left arm back. Lower, then repeat with right knee and left arm forward. At first, 10 reps will be a challenge, says Neal Pire, MA, CSCS, FACSM, of Volt Fitness in New Jersey.
Work up to two to three sets of 25 reps.
Kneel in front of a stability ball and put your hands on top of it. Roll the ball away, moving your arms out and your hips forward until you're completely outstretched. Then pull back up to starting position. It may take some time to build up to the full range of motion--in the meantime, put the ball on top of a bench and scoot a step back to get the same movement with more control, says Ditsch.
Do two to three sets of 10.
Stand with your left foot forward and a dual-grip medicine ball in both hands--start with about eight pounds, Matthews says. To reach starting position, bring the ball high and to the left, keeping your head, chest, and torso pointing forward. Then bring the ball down across your body to your right hip, bending your elbows, again without rotating your head or chest. Once you've mastered this movement, try it with your elbows extended throughout.
Do two to three sets of 8-12 repetitions on each side.
Begin in downward facing dog: Palms on the floor in front of you, elbows straight, head hanging, balls of your feet on the floor, butt reaching to the sky. Float forward to a straight-armed plank position. Slowly descend to a low plank, elbows tucked tightly to your sides until they reach a 90-degree angle. Then push the ground away with your hands, gently bending your back into an upward facing dog (drop your knees if you need to, Zerling says). Exhale, then hollow your belly and stretch back into down dog.
Do three to four sets of 10 to 12 reps.
Lie flat on your stomach with your elbows right next to your sides. Push up into a plank without flaring your elbows out (this close angle is what makes these different from regular push-ups, says New York City-based personal trainer
Jennifer Cassetty. Keep your core tight, your hips tucked under, and a straight line from your shoulders to your knees or toes while you raise and lower.
Do two to three sets of 10 to 15 reps.
With this move, you don't need a heavy weight to sculpt your shoulders, says Turner. Pick up three-pound dumbbells and hold one in each hand, with arms extended straight out to your sides. Pinch your shoulders back, keep your chest out, and move your arms in a "U" shape.
Do three sets of 10 to 20 reps.
Place a resistance band around a heavy chair or other sturdy object. Start with a light band, then bump up the resistance as you perfect your form, Krane suggests. Stand in front of the chair with your arms extended in front of you, holding either end of the band. Then, bring your arms back to ear height, standing up tall and engaging your core--you'll feel this in the back of your arms and shoulders. (New to resistance bands?
Here's how to use 'em.)
Do one to two sets of 10 to 15 reps.
Kneel on the edge of a bench or the floor on your left knee. Tilt over to the side, placing your left hand on the bench so you're almost in a side plank position, keeping your shoulders and hips square. Stretch your right leg out and turn it slightly down, pointing your toes to the ground. Lift through your heel to raise your right leg up and down in a small movement.
Do 50 reps on each side ("or until it's burning and you can't move it any longer," Payne says).
Lean your right side over a stability ball, resting both your right hand and your right bent leg on the floor. Straighten and lift your left leg until it is parallel with the floor, then swing it front to back from the hip joint. "The lifting of the leg against gravity loads the outer hip muscle continuously," Ross says; the front-to-back motion expands the benefit to the entire area.
Do 12 front-to-back reps per leg
Start in a standing position. Step directly to the side with your right foot, keeping both toes facing forward. Stick your butt out and sit back in your hip and heel as if you were about to take a seat. Either return to starting position and repeat, or if you have space, take your lunges walking by standing up on your right leg first, bringing your left leg in, then stepping out again from the new position, Cassetty says.
Do three sets of 15 to each side.
If you go to a GYM or have the workout equipment
Stand to the right of a cable machine's low pulley, and slip the ankle strap around your right foot. Stabilize on your left leg and move your right leg out about 30 degrees in a compact, pulsing movement. Be sure to keep your pelvis still. "The stabilizing leg is working too, because of the angle of the cable," says Turner.
Using 10 pounds of weight, do three sets of 10 to 20 reps on each side.
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