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Height: 5'5"
CW: 57.6kg
UGW: 50kg or get back into a size 2
leanmeanworkoutmachine: Hip Raise Works: Glutes  The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.

leanmeanworkoutmachine:

Hip Raise

Works: Glutes 

The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.

How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.

(Source: , via healthlustre)

High Intensity Workouts with NO Equipment

1) Bodyrock Side Burpee Challenge
2) Bodyrock Fierce Friday Workout
3) Bodyrock Amazing Abs Workout
4) Bodyrock 600 Rep Fat Burner
5) Bodyrock Run the World Workout
6) Bodyrock Hot Attack Workout
7) Bodyrock 4 Minute Workout for a Busy Day
8) Bodyrock 6 Minute Workout
9) Bodyrock Butt and Fat Loss Workout
10) Bodyrock Yeah Workout

GET MOVING. 

Even if only for four minutes - make those four minutes count. 

Push yourself. Intensity > Time. 

(Source: toinfinitebeauty, via healthlustre)

Gaining Esteem: POP Pilates Favorites →

gainingesteem:

Here are some of the POP Pilates videos by Cassey that I really like! All are ten minutes unless otherwise noted.

Abs:

Butt/Inner thigh:

(Source: oneohhsix, via fitandfabolous-xx)

# fitspo

(via teenytinythighs)

halfhissize: Get Your Best Legs First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too. Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle! These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself. If you have access to a gym try these machines & equipment: the leg/hamstring curl machine the leg press machine the leg abductor/adductor machines squats with a barbell and/or dumbbells barbell deadlifts  lunges with dumbbells bulgarian split squat If you don’t have access to a gym try these exercises at home: wall squats jump squats bridge/hip lifts (try them with your feet on a chair/bed) hip lifts on a balance ball (you’ll get an almost instant burn!) leg lifts inner thigh lifts the fire hydrant sumo squats suicides These are my favorite leg videos: Inner Thigh Insanity Slimmer Inner Thighs Legs & Thighs Workout Itty Bitty Bikini Long Lean Legs Workout POP Kicks Kickboxing Bikini Beach Bum Tone It Up Legs & Core

halfhissize:

Get Your Best Legs

First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.

Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!

These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.

If you have access to a gym try these machines & equipment:

If you don’t have access to a gym try these exercises at home:

These are my favorite leg videos:

(via healthlustre)

GettingFitterEveryDay: do the splits in six weeks (posted for a specific member, just in case you were wondering haha) →

suzieb1971:

Suppose you wanted to do the front splits right down to the floor in perfect form and not only that but you wanted to do it in double quick time. Well hear is the good news, if you follow the advice of the (6 week program) you will almost certainly be able to do achieve this goal in, yes you…

(via healthysexyhappy)

(via teenytinythighs)

Jillian Michaels Workouts

trying-2-b-healthyy:

health-heaven:

She is my idol  :) Enjoy!

Ripped in 30

1 

2

3

4

30 Day Shred 

1

2

3

No More Trouble Zones

1

Banish Fat Boost Metabolism

1

2

3

4

Yoga Meltdown

1

6 Week Six-Pack

1 

2

3

4

5

Shred with Weights

Level 1

1 2 3 4 5

Level 2

1 2 3 4 5 6

getting ideas ! :)

(via healthy-girl)

# exercise
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