(Source: berryhealthy, via when-in-doubt-run-it-out)

iluvworkout:

Tones in 10 Mintues!

(via workforfitness)

Get rid of your muffin top

1. Plank  This isolation exercise targets your internal abdominals, called the transverse abs. These muscles are the deepest muscles that act as a girdle that holds everything together. Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut.  Hold for 30 seconds. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, eventually working up to 3 minutes.

2. Side Plank The side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris. Start by lying on your side with your knees straight and feet stacked. Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders. Hold for 30 seconds and repeat on the other side. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes and possibly move onto resting body on your hand versus elbow. 
3. Scissor Kicks Working your obliques not only defines your waistline, it also improves posture which can help decrease back pain. Start by lying on your back with feet 6 inches off the ground and your hands by your sides. Pull your navel in toward your spine to eliminate the arch in your back. Keeping both feet off the ground and your legs straight, alternate kicking your feet toward the ceiling. Kick with your right leg, then your left leg. That’s 1 rep. Repeat for 10 to 15 repetitions. 



4. Vacuum Exercise The transverse abdominals are the most important muscles to target when you’re trying to flatten your belly. They’re hard to reach—but this do-anywhere move hits ’em. Start on all fours with your spine relaxed and inhale deeply. While you exhale, pull your navel toward 
your spine and hold for 12 seconds. That’s 1 rep. Repeat for 12 repetitions

 5. Opposite Arm and Leg Raise Start on all fours. Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel. Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg. That’s one rep. Complete 20 repetitions.

6. Bicycle Crunch Round out this routine with the bicycle crunch, which targets the rectus abdominals, the hardworking muscles that hold you upright. Start lying on your back. Place your hands behind your head, and lift knees toward your chest so that both your hips and knees are bent 90 degrees. Curl your head and shoulders off the floor while twisting your torso to the left. At the same time, pull your left knee toward your right elbow and extend your right leg so that it’s about a 45-degree angle to the floor. Repeat on the other side by twisting your torso to the right and pulling your right knee toward your left elbow while you extend your left leg. That’s one rep. Complete 15 repetitions.

(Source: wickedskinnytothemax.tumblrcom, via skinny-healthy-strong)

fitnesstreats:

Ankle weight exercises targeting the butt
No ankle weights? You can make a homemade ankle weight using a scarf or a long tube sock. Wrap the scarf around a small bag of rice or fill the sock with dried beans. Tie it around your ankle and voilà! 

(Source: fitnesstreats.com, via fitnessgifs4u)

(Source: pattyys, via glitteringsweat)

(Source: healthistheway)

(via sweatyandhealthy)

exercisescience411:

INSTANT TIPS

• These are extremely helpful tips for: gym manner, rest day, workout style, grips , ect.  I try too apply all these tips when I hit the gym and YOU SHOULD TOO!!

(via 10000steps)

(via sweatyandhealthy)

berryhealthy:

blogilates - what makes you bootyful butt challenge | full video here!

(via fitnessgifs4u)

(Source: inspiredmefit2012, via sweatyandhealthy)

(via sweatyandhealthy)

distractinginspiration:

Tone It Up Thigh Workout

(via almostahealthnut)

wakeuphealthy:

Side Leg Lifts

Main Move: Side Leg Lifts
Lie on right side with legs stacked, right arm bent and head supported on right hand, left hand resting on floor in front of chest for balance. Raise left leg about 2 feet, keeping foot flexed and squeezing butt. Pause, then slowly lower. Complete all reps, then switch sides. Make it Harder
Double up: Once top leg is lifted, raise bottom leg to meet top leg, pause, and then lower one leg at a time. Make it Easier
Bend top leg to 90 degrees, and lift with leg bent.

How to Do It: Do 8 to 12 repetitions of each exercise on each side. Do the entire routine twice through 3 times a week on nonconsecutive days. Try the Main Move first. If it’s too difficult, do the Make It Easier option. For more of a challenge, try the Make It Harder version.

For Quicker Results: Do 3 sets of 10 to 15 reps every other day, and add 30 to 60 minutes of cardio, such as walking, jogging, or cycling, most days of the week.

Read more: http://www.prevention.com/fitness/strength-training/butt-toning-workout-butt-toning-exercises#ixzz1vw0iXZQp

healthylosers:

tinyoyster:

2 sets of 10 reps, on each leg. 

Cute moves but EXCUSE ME THAT’S NOT HOW YOU ROW A BOAT. GOODBYE.

(via fitnessgifs4u)