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Get strong, sexy legs

Split Squat

Targets butt and quads

Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets.

Sissy Squat

Targets quads, hamstrings, and calves

Stand with feet hip-width apart with right side next to a chair, right hand holding seat back. Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.) Return to standing on toes. Do 2 to 3 sets of 15 to 20 reps.

Pistol Squat

Targets butt and quads

Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed. Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier: Let right heel hover close to floor. Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.

Goblet Squat

Targets butt, quads, inner thighs, and hamstrings

Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides. Squat, bending knees 90 degrees. Make it harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft. Do 2 to 3 sets of 15 to 20 reps.


Three-Way Lunge

Targets butt, quads, inner thighs, and hamstrings

 Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg (knees bent 90 degrees); return to start. Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start. Lunge backward with left leg to complete 1 rep. Repeat sequence with right leg. Do 2 to 3 sets of 15 to 20 reps, alternating sides.


Good Morning

Targets abs, butt, and hamstrings

Stand with feet shoulder-width apart, holding ends of a single dumbbell in each hand; bend elbows by sides to bring weight under chin. Keeping legs straight and maintaining arm position, press butt backward as you hinge forward at hips until back is near parallel to floor. Return to standing. Do 2 to 3 sets of 15 to 20 reps.


Single-Leg Dead Lift

Targets butt and hamstrings

Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs. Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down. Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.


Hamstring Curl

Targets butt and hamstrings

Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor. Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees. Slide legs forward to return to start. Do 2 to 3 sets of 15 to 20 reps.

Calf Raise Three Ways

Targets calves

Stand with balls of feet on bottom step of a staircase, heels hanging over edge, hands on hips. Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps. Next, turn toes out 45 degrees; repeat. With toes forward, stand on left leg only, bending right leg behind you; repeat lifts. Do 15 to 20 reps. Switch legs; repeat. Do 2 to 3 sets of series.


Originally published in FITNESS magazine, March 2012.

(Source: health-heaven)

Thighs & Calves Help

- Engage in total body strength training workouts two days per week to increase lean muscle all over your body. Include exercises to target each major muscle group. Perform exercises such as bent-over dumbbell rows for back, pushups for chest, stability ball crunches for abs, triceps overhead press, barbell curls for biceps, squats for legs and lateral raises for shoulders. Perform each exercise for one set of 20 repetitions. Rotate through the circuit of exercises three times. Use weights that are heavy enough to push your muscles to failure by the last few repetitions of each exercise.

- Perform two lower body workouts twice per week to tone the thighs, butt and calves. Incorporate a combination of compound exercises that work multiple muscles at the same time and isolated exercises that target one specific muscle group. Execute compound exercises such as leg presses, lunges and dumbbell squats to recruit the quadriceps, hamstrings, glutes and calves. Perform isolated exercises such as leg extensions for quadriceps, hamstring curls and standing calf raises

- Participate in high-intensity interval training or HIIT cardio three to four days per week to melt stored body fat. Run on the treadmill for 30 seconds and walk for 60 seconds to recover, or sprint on the stationary bike for 30 seconds at a low resistance level and pedal at a slower pace with a high resistance level for 60 seconds. At a minimum, allow 24 hours of rest between HIIT workouts.

- Eat healthy foods to help you lose body fat. Consume all-natural low-fat foods such as skinless poultry, lean cuts of beef, coldwater fish, nuts, seeds, fruits, vegetables and low-fat dairy. Stay away from processed foods, especially those advertised as “healthy,” which contain large amounts of chemical sweeteners, preservatives, sodium and fats that may contribute to fat storage.

(Source: health-heaven)

The most efficient three inner thigh exercises are:
-Inner thigh firmer
-Outer thigh lift
-Inner thigh firmer using a stability ball or pillow
The process of practicing these three inner thigh exercises is as follows:

Inner thigh firmer:
In this exercise to reduce thighs, you have to first lie on the left side of your body.
You have to keep your head on rolled-up towel or something for proper alignment of your hips, shoulder and your head.
Now you have to extend your left leg straight with the foot by bending your right leg and resting it on the floor in front of you.
You have to lift your left leg slowly for about six inches and hold it like that for some seconds and lower down your leg gradually.
Perform the same exercise by rolling down to right.
For obtaining good results, you should perform this exercise 10 minutes each side.

Outer thigh lift:
In this exercise to reduce thighs, you have to lie on the left side of the body by folding your left arm and keep it behind your head for proper alignment.
Now you bend your left leg and extend your right leg up to the angle of 45-degrees in front of you.
Now slowly lift your right leg up to six inches off the floor in very controlled motion.
Hold it for some time and then lower down it slowly.
Perform the same exercise by rolling down to right.
You should do this exercise for 10 minutes each side to obtain the better results.

Inner thigh firmer using a stability ball or pillow:
First you have to lie back on the floor by placing a large pillow or small swiss ball centrally in between your two legs.
Now you have to squeeze the pillow or ball smoothly by applying pressure from both legs onto the sides of the pillow or ball.
You should hold in the inner phase for 3 seconds before releasing and repeating again.
This is one of the easy inner thigh exercises that you can perform it by lying on your bed.
You should repeat this process for 10 times.

The most efficient three inner thigh exercises are:

-Inner thigh firmer

-Outer thigh lift

-Inner thigh firmer using a stability ball or pillow

The process of practicing these three inner thigh exercises is as follows:

Inner thigh firmer:

In this exercise to reduce thighs, you have to first lie on the left side of your body.

You have to keep your head on rolled-up towel or something for proper alignment of your hips, shoulder and your head.

Now you have to extend your left leg straight with the foot by bending your right leg and resting it on the floor in front of you.

You have to lift your left leg slowly for about six inches and hold it like that for some seconds and lower down your leg gradually.

Perform the same exercise by rolling down to right.

For obtaining good results, you should perform this exercise 10 minutes each side.

Outer thigh lift:

In this exercise to reduce thighs, you have to lie on the left side of the body by folding your left arm and keep it behind your head for proper alignment.

Now you bend your left leg and extend your right leg up to the angle of 45-degrees in front of you.

Now slowly lift your right leg up to six inches off the floor in very controlled motion.

Hold it for some time and then lower down it slowly.

Perform the same exercise by rolling down to right.

You should do this exercise for 10 minutes each side to obtain the better results.

Inner thigh firmer using a stability ball or pillow:

First you have to lie back on the floor by placing a large pillow or small swiss ball centrally in between your two legs.

Now you have to squeeze the pillow or ball smoothly by applying pressure from both legs onto the sides of the pillow or ball.

You should hold in the inner phase for 3 seconds before releasing and repeating again.

This is one of the easy inner thigh exercises that you can perform it by lying on your bed.

You should repeat this process for 10 times.

Top 10 Thigh Exercises

Squat with Ball

The Flamingo Balance

Plyometric Squat

The Single-Leg Circle

Lunges with Dumbbells

Toe Squat with Overhead Reach

Sun Salutation

Plie

Pick-Up Squat

Outer and Inner Thigh Kick Stretch

(Source: health-heaven)


Lie faceup with knees bent, a weight in each hand. Lift hips as you extend left leg up and straighten arms above chest, palms facing each other, to start (as shown). Lower hips and leg to ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on opposite side.
WORKS BACK, CHEST, BUTT, THIGHS, HAMSTRINGS

Lie faceup with knees bent, a weight in each hand. Lift hips as you extend left leg up and straighten arms above chest, palms facing each other, to start (as shown). Lower hips and leg to ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on opposite side.

  • WORKS BACK, CHEST, BUTT, THIGHS, HAMSTRINGS

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