June 12, 2013   25 notes
May 15, 2013   8 notes
May 15, 2013   38 notes

The No Squats, Belly, Butt, and Thigh Workout

1. Wall Bridge:
Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

MAKE IT HARDER

Cross your right ankle over your left knee so that only your left foot is on wall.

MAKE IT EASIER

Don’t use the wall. Keep your feet flat on floor as you lift into a bridge.

2. Windshield Wipers:
Lie faceup on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o’clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all of the reps.

MAKE IT HARDER

Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.

MAKE IT EASIER

Move your butt 3 to 6 inches away from the wall while performing the move.

3. Toe Reaches:
Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER

Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER

Reach toward your knees.

4. Wall Scissor:
Begin with your butt close to the wall, knees bent, and your feet planted on the wall. Raise your hips up, and place your elbows on the floor and your hands on your hips to support your lower body. Walk your feet up the wall so that your legs are straight. This is your starting position.

From here, lower your left leg toward your head, keeping both legs straight. Return to the starting position and repeat with your right leg. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER

As you lower your leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to the wall.

MAKE IT EASIER

Start with your hips 3 to 6 inches away from the wall.

5. Knee Press:
Lie on your back with your butt against the wall, knees bent, and feet planted 3 to 4 feet up the wall. Raise your butt and back off the floor and cross your right ankle over your left knee. Without moving the rest of your body, pulse your knee toward the wall 20 times. Lower your body, and repeat on your left side.

MAKE IT HARDER

As you press your knee, lift and lower your hips a couple of inches with each rep.

MAKE IT EASIER

Do the move with your butt on the floor.

May 14, 2013   61 notes
Another Detox Water

Helps you maintain a flat belly and flushes impurities out of your system. 2 lemons, 1/2 cucumber, 10-12 mint leaves, and 3 cups of water. Chill over night.

Another Detox Water

Helps you maintain a flat belly and flushes impurities out of your system. 2 lemons, 1/2 cucumber, 10-12 mint leaves, and 3 cups of water. Chill over night.

May 14, 2013   1 note

Gold-Medal Arms like Natalie Coughlin

1. Dumbbell Alternating Shoulder Press and Twist

A: Stand holding a pair of dumbbells just outside your shoulders, with your elbows bent and palms facing each other.
B: Rotate your torso to the right as you press the dumbbell in your left hand at a slight angle above your shoulder. Reverse the movement back to the start, rotate to your left, and press the dumbbell in your right hand upward. That’s one rep.

2. Dumbbell Row

A: Grab a pair of dumbbells with an overhand grip, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders.
B: Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells. That’s one rep.

3. Seated Dumbbell External Rotation

A: Hold a dumbbell in your left hand and sit on a bench. Place your left foot on the bench with your knee bent. Bend your left elbow 90 degrees and place the inside portion of it on your left knee.
B: Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can. Pause, then return to starting position. That’s one rep.

4. Thrusters

A:’Hold a pair of dumbbells next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the entire movement.
B: Lower your body until the tops of your thighs are parallel to the floor.
C: Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position. That’s one rep.

5. Swiss-Ball Y Raise

A: Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Turn your arms so that your palms are facing each other.
B: Raise your arms at a 30-degree angle to your body (so that they form a Y) until they’re in line with your body. Pause, then slowly lower back to the starting position.

6. Swiss-Ball T Raise

A: Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Turn your arms so that your palms are facing out.
B: Raise your arms straight out to your sides until they’re in line with your body. (It looks like you’re giving two thumbs-up out to your sides.) Pause, then slowly lower back to starting position.

7. Swiss-Ball W Raise

A: Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Bend your elbows more than 90 degrees with your palms facing up, the thumb side of your hands pointing out.
B: Without changing the bend in your elbows, squeeze your shoulder blades together as you raise your upper arms. At the top of the movement, your arms should form a W. Pause, then slowly lower back to the starting position.

8. Swiss-Ball L Raise

A: Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang straight down from your shoulders, your palms facing behind you.
B: Bend your elbows and squeeze your shoulder blades together, and lift your upper arms as high as you can.
C: Without changing your elbow position, rotate your upper arms up and back as far as you can. Pause, then slowly lower back to the starting position.

May 13, 2013   2 notes
May 13, 2013   23 notes

darlinglittlewolf:

Back-bending (I’m not very flexible) :/

(Source: sunrisepheniox)

May 13, 2013   41,612 notes

(Source: backonpointe)

May 13, 2013   3 notes
This is my starting point: 05/13/13
I’m going to commit to a new weight loss regiment:

Calories Intake Per a Day: 800

Morning:
30 minutes of yoga
1 mile run
100 flights
30 minute morning workout 

Night: 
30 minutes of yoga
1 mile run
2 hours night workout 

Measurements Now: 
Height: 5’4
Weight: 126 lbs.
Waist: 25.9 in.
Hips: 34.5 in

Goal: 
Height: 5’4
Weight: 100 lbs.
Waist: 24 in.
Hips: 33-34 in

Wish me luck!

This is my starting point: 05/13/13
I’m going to commit to a new weight loss regiment:

Calories Intake Per a Day: 800

Morning:
30 minutes of yoga
1 mile run
100 flights
30 minute morning workout

Night:
30 minutes of yoga
1 mile run
2 hours night workout

Measurements Now:
Height: 5’4
Weight: 126 lbs.
Waist: 25.9 in.
Hips: 34.5 in

Goal:
Height: 5’4
Weight: 100 lbs.
Waist: 24 in.
Hips: 33-34 in

Wish me luck!

May 13, 2013   8 notes
Perf

Perf