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iwillmakeyouskinny:

Best exersice for the butt!

15 on each leg.

3 sets.

(Source: berryhealthy, via milky--tea)

(via strongtonedandbeautiful)

leanmeanworkoutmachine:

Kettlebell Single-Arm Snatch

Grab a kettlebell with your right hand and stand with your feet shoulder-width apart, letting the kettlebell hang at arm’s length in front of you. Swing it between your legs and, in one fluid motion, pull it forward and up. When it reaches heart level, flip it behind your forearm and punch it overhead. “The snatch trains your whole body in one move,” says Brown.

THIS MOVE WORKS: TOTAL BODY

(Source: , via overcoming-obstacles)

(Source: harderbetterfastersmaller, via get-healthy-feel-awesome)

This!

(Source: motivationintohabit, via happyfitgirl)

overcoming-obstacles:

leanmeanworkoutmachine:

How to Maximize Those Butt-Toning Squats! 

If strong, sculpted legs are what you’re after, you’ve got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt — er, I mean buck — when doing squats:

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you’re about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.

Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Multitask with weights: Squats focus on the legs and butt, but you can make it a total-body move by working your upper body at the same time. Grab a set of dumbbells or a resistance band and while squatting, do front raises, biceps curls, overhead presses, lateral arm raises, and overhead triceps extensions.

Take your squats for a walk: While squatting, take steps forward or backward as if you’re walking, or take steps out to the side. Make it even harder by tying a resistance band around your ankles for even more of a burn. Learn how to do squat walks with a resistance band here.

Add a jump: Work your heart and leg muscles by adding a jump between reps. Get into your squat position. Bend the knees and lower down and, as you’re coming up, press off the balls of your feet into an exploding jump, then land in squat position and repeat. This is also a great move for challenging your core and balancing abilities.

Hold it: Traditionally you move the torso up and down as you do your squats, but if you lower down and hold the position for 15 or more seconds, you’ll really feel the burn. While lowered, you can also pulse up and down ever so slightly for 15 seconds before coming all the way up.

Hands down this is my favorite exercise

(Source: , via runstronger)

kettlebell-girl:

There aren’t many exercises out there that deliver as much benefits as the kettlebell swing:

• It’s a compound exercise that works your whole posterior chain, but mainly your glutes and hamstrings.
• It’s also an awesome fat burner and as a bonus it shapes your butt like no other exercise.
• It strengthens both your back and your abs.
• Another bonus is that the swing’ll help you improve your posture.
• Last but not least, the kettlebell swing is the foundation of the kettlebell snatch – another extremely important exercise in kettlebell training.

(via mycupcakelife)

fitvillains:

Tricep Dips: The easiest ‘no equipment needed’ arm toner EVER!

When it comes to getting nice, lean muscle up top, NOTHING beats the tricep dip. You can do it anywhere: all you need is an elevated surface. It’s versatile too! Simply make it as easy or as hard as you need to. Most exercisers should try to find a variation where 8-10 is do-able, but 20 is asking a lot. :)

The secret to sleek, toned arms is getting your tricep work in! Challenge yourself during your workouts this week!

TODAY’S Challenge: 3 sets of 12-20 tricep dips, at your level. (You can do crunches, hip raises, squats or jump rope while you’re resting between sets).

Basic Dip (pictured above).

1. Sit on the edge of your elevated surface, with your hands on either side of your torso, shoulder width apart. 
2. Scoot your tush off the surface, but keep it close to the edge. Legs bent. Keep your torso straight and upright.
3. Keeping a slight bend in your elbows (don’t lock them), lower your body down in a straight line, until your arms are parallel to the floor. You should feel tension in the tricep throughout the move.
4. Push through your hands and bring yourself back up to the starting position. Repeat.

Keep your chest up, shoulders back (don’t hunch), core tight and don’t let your legs do the work. :)

A good rule of thumb is to lift and lower on 2-3 “beats”. Don’t go too fast, but slowing the move down will make it more challenging.

Make it easier…

The smaller your range of motion, the easier this move is. Simply reduce the range of motion, or put more weight in the heels of your feet. You can also sit on the edge of the surface after each rep: true beginners can start with these modifications.

Pimp it OUT

There are lots of ways to make the tricep dip harder!

• Slow it down! Count to 5 on the way down, and 5 on the way up. Burn baby. 
• Add a “hold” at the bottom of the move. Hold for 10 seconds, and repeat.
• Lift a leg! Keep one leg lifted off the ground as you dip. Switch sides after a few reps & repeat.
• Keep your legs straight, not bent. Place your heels in front of you, and keep your knees close together.
• Elevate your feet! Place them on a bench or chair opposite from you and dip even farther down. The higher they are elevated, the harder the move.
• Reach your arm out at the top OR the bottom of the dip. Dip down, and reach an arm towards your opposite foot. Replace your hand and alternate sides. (Tip: Works really well if you lift your opposite foot at the same time)
• Add a weighted vest or chains (if you’re REALLY bad ass). Makes the move harder on ALL variations.
• Do them on a stability ball. This is CRAZY tough and uses the same form. Try it with a ball against the wall at first, then try to stabilize it on your own. WARNING: BAD ASS.

Whatever version you choose, DO NOT do tricep dips off a toilet. I don’t know where I found this, but c’mon. Gross, boys. Gross.

Get ‘er done! Summer’s coming!

(via strongtonedandbeautiful)

fitnessgifs4u:

Have fun while working out. 

Click HERE and follow for more Fitness Gifs 4 U everyday.

I used to hula like a champ when I was a kid. I’ve since lost the ability. I need to try again! It seems like a fun workout :)

(via motiveweight)

Deeply.

(Source: , via a-new-journey-for-psychprincess)

geeky-yogini:

Nisprapancaya shantaya
Always present and full of peace.

“If we are not fully ourselves, truly in the present moment, we miss everything.” -Thich Nhat Hanh

Beautiful.

(via melanie-is-healthy)

justwanttobehealthyandfit:

the five steps to headstand

1. Use a sticky mat (doubled over, if you want extra cushion). On your hands and knees, bring the crown of your head to the ground. With your palms flat and near your head, bring your hands away from your face – this creates the ‘tripod’ between the head and hands. Your forearms should now be perpendicular to the ground. Lift your knees up and walk your feet in. Stay here for 5-20 breaths.

2. When your feet are in as close as possible (essentially your bum is aligned on top of the head and the shoulders), try bringing each knee, one at a time, to rest on top of your triceps (teddy bear headstand). Stay here for 5-20 breaths.

3. In teddy bear headstand, engage your abdominals and float the knees off your triceps, bring your knees to touch and keep your legs bent, with your heels near your bum. Stay here for 5-20 breaths.

4. With your knees and big toes touching, roll your bent legs slowly upwards, until your knees are pointing up to the ceiling. Going through all theses motions slowly requires engaging core strength. Stay 5-20 breaths.

5. Finally, extend your legs straight up into the air. Seal the inner legs together. Hold for as long as you desire, then come down slowly, the exact same way you rolled up!

These five steps break down the posture so that you can push yourself only as far as you feel comfortable. If you only get to step one the first time, that’s okay! Any other postures you’d like broken down by our experts?

* Those with high blood pressure or acute neck pain, women on their moon/menstrual cycle and women who are pregnant should consult a physician before attempting Sirsasana.

healthy-fit-happy

(Source: lululemon.com, via befitbehealthybehappy-deactivat)