Category Archives: Best Body Exercises

Sexy Toned Upper Body Workout

March 06, 2012   chrisandian   25 Comments
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Hey Guys! 1 weird tip to lose belly fat: insanehomefatloss.com In this episode Stephanie and I are going to show you guys a killer workout for your entire upper body and CORE that can be done at home with NO equipment at all! Bikini and Board shorts season is right around the corner so lets get started to make sure your the most ripped person on the beach! Check out this free video to learn more killer exercises that will get you that toned fitness model body just in time for beach season! insanehomefatloss.com Here’s how it works… First we are going to start with 10 reps of plank punches. These are great for the CORE and even the shoulders. If it gets a little too hard in later rounds dont worry, just drop to your knees like Stephanie shows in the video! You never want to sacrafice form! Next we are really going to get your shoulders and back perfectly shaped with bent over circles. You are really going to feel the burn in fast in your shoulders! Fight through it… I know you can! And remember its all going to be worth it when you have the best body at the beach this summer! To finish off we are going to do some mountain climbers. These are again killer for the CORE but will also work your glutes and tones your upper body! Here’s a free video you can watch if you have any question on how to do any of these exercises! Remember its all about form and INTENSITY! insanehomefatloss.com Remember ALL 3 ROUNDS! Its going to be tough but when you see how fast you start to get …
Video Rating: 4 / 5

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The Best Chest Exercises

November 28, 2011   chrisandian   No comments
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The Best Chest Exercises

Article by isabella michael









If you are reading this article, then you are probably searching for a fast and an efficient way to improve your chest. The chest is not only a good looking part of the body both in the men’s and women’s physic, but the chest muscles are important for one of the most vital of the human’s body processes ‘ the breathing. So in order to keep fit and improve both your looks and quality of life exercises for the chest are very important.However, there are tons of exercises for your chest ‘ breathing is also one of them in a way. In order to achieve the best results you will have to practice the best It is hard to find all of the exercises that will fit you, but in most cases it is as easy as simply to look at the list and find one of the best chest exercises, which will be most suitable for you.Best chest exercises include explosive pushups and different variations of the bench press. The difference between best and normal is that in the best ones you give everything you got and you get the best results.In any practice and training one of the most important tasks is to find the perfect exercises for you and for the results that you are looking for. Your body is a whole science and even scientists haven’t found out everything there is that makes us human. However, you can quickly learn how to achieve the results you want in the least amount of time, without consulting a professional athlete or trainer, or spending an awful amount of hours researching and comparing. The way to do so is simply to search for summarized lists of the best exercises that you can do in a practical, like the table for best chest exercises. That way you will get the best results of a practice and you will do it promptly, without having to spend a lot of time in gyms or using any type of steroids.are both good for your body structure and your lungs, so know that they are very important in a practice, even if you do not want to improve just your chest, be sure to include at least one chest exercise in your training and practice ‘ you will see, that you will even feel better after it. But be sure that you don’t just choose any exercise there is ‘ find the best one and the most suitable for you, by searching through the best



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The Best Chest Exercises routine to achieve best results. For more details visit http://fatlossschool.com/the-best-chest-exercises/










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Leg Training Exercises

November 12, 2011   chrisandian   16 Comments

www.JandDFitness.com Today’s video will demonstrate an exercise that you can include as part of your Leg Training Exercises. The name of this exercise is a reverse into a forward lunge. We will have our model hold a 4lb. medicine ball as her load. Notice that we have her position it behind her head to first re-enforce good posture, and to also elevate her center of gravity, mixing in balance demands. She will start the movement by kicking her leg back into a reverse lunge. Then she’ll drive out of her lunge back to neutral position, then stepping forward into a forward lunge. This exercise is very dynamic, due to the broad range of motion. It can also have moderate to advanced aerobic demands, depending on the participant. Do your best to maintain a tall posture throughout the movement. So there you have it, a good movement to add to your Leg Training exercises arsenal. If you wish to order a medicine ball please visit our web site at www.JandDFitness.com and place your order by clicking on “Order Your Equipment” from the home page. “Like” us on Face book at http Follow us on Twitter at twitter.com Read our blog at janddfitness.bravejournal.com
Video Rating: 5 / 5

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12 Best Bodyweight Exercises You Can Do to Get A Lean, Strong and Fit Physique

November 05, 2011   chrisandian   No comments

12 Best Bodyweight Exercises You Can Do to Get A Lean, Strong and Fit Physique

Article by Chun Jia









It is a common misconception that getting a lean, strong, and fit physique can only be done through lifting weights. There are actually several ways you can do if you are aiming to build muscle mass without really paying for expensive gym and exercise equipment and weights. With the right set of exercises combined with commitment and perseverance, you can obtain a wonderful physical build in no time. Here are twelve of the best bodyweight exercises that you can perform on your own:

1. Chin-ups – If you’re looking for a tough but surefire way of getting leaner and stronger, chin up routine is your thing. We say it’s tough because majority of beginners cannot even perform five complete reps. If you’re just starting, aim at a modest goals of doubling your reps and increase it gradually. You’ll find out later on that you are surprisingly getting immediate muscle growth.

2. Triceps pushups – The target of this kind of pushup is the tricep, with the exception of the shoulder and chest. You do this by taking the standard position for any pushup but your arms should be extended to ensure they are shoulder width apart. Keep your back straighten up to ensure strong resistance on the triceps.

3. Parallel bar dips – This type of bodyweight exercise is also intended for the triceps. It focuses on building mass in the medial portion. You will need the help of a parallel dip apparatus this time.

4. Handstand pushups – This is another pushup routine that can provide large amounts of muscle mass both for the shoulders and triceps.

5. Rope pushups – This bodyweight exercise is the first suspension training on the list. The good thing about the combination of rope and pushups is that it makes the standard pushup routine pretty much harder. Consequently, harder means greater chance for a leaner and stronger frame.

6. One leg deadlift – The one leg deadlift is a bodyweight exercise that’s easy and convenient for beginners but does not lack the ability to provide lean muscle growth. It is specifically designed to develop the quads, hamstrings, and gluts.

7. One leg squat – This exercise is almost similar in terms of objective or targeted muscle to the deadlift but is a lot harder. It also focuses on gluts and quads.

8. Pull-ups – every kind of pull up routine is tailor made to supply you added strength. If chin-ups are done while your palm is facing you, pull-ups on the other hand is performed while the palms are facing away from you. Since chin-ups are easier, you can start with it first and then after you feel it’s not challenging, go for harder and tougher pull ups.

9. One and half chin-up reps – the exercise is simple since all you have to do is you initially do a full chin-up rep and after that, lower back just half way. When you are at this position, pull back going towards the bar. Next, lower back in a dead hang stance.

10. Close grip pike pushups – the close grip type of pushup is a very hard and demanding bodyweight exercise, but it sure does give you the best triceps you could obtain. Just set your feet on the bench and take a pike position for your body. After that, lower your body into a bodyweight triceps extension.

11. Seated triceps dips – All you need to do in this exercise is sit on a bench or chair while your legs are extended but close to the each other. Extend your arms as well in a shoulder width distance and then slide your whole body slightly forward in order for your arms to carry the weight of the body in between the floor and the bench or chair.

12. Vertical pushup – the last effective bodyweight exercise is the handstand or vertical pushup. It is done while the body is in a handstand position. The primary purpose is to increase the mass of the triceps. The best thing about it is that it is more efficient than regular pushups because it requires the arms to hold the entire body weight.



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Best Bicep Exercises

October 30, 2011   chrisandian   No comments

Best Bicep Exercises

Article by Arnold Peters









Best bicep exercises revealed. Is bang on what were going to look into in our article. We will cover some of the top bicep exploding work outs you can start using right away to create seriously massive biceps.

1. Preachers: Get a preacher style bench. Then get a long or a ez bar. Be positive to keep the lbs at a level, such that you will get at least 8 – 12 reps per set. Adjust the bench such that your arms are positioned over the top of the benches pad. Then proceed to lift the curl bar up to your chin height, then bring it back down slowly. For sure one of the top Bi workouts that has produced awesome results for countless numbers of athletes

2. Alternating: Locate 2 dumbbells that are heavy enough that you will be able to get about eight reps. Stand with your feet around shoulder width apart. Hands positioned by your sides with inside of your hands facing out, arms snugged into the mid section then begin to curling the bars. The upper most spot needs to should be at around for the most part your under the chin. Then lower the bar back down controlled. When hoisting the bar resit the urge to cheat. That means the bar has to much weight and your taking a short cut. Reduce the lbs of weight. People must focus on perfect position if we desire the perfect burn for the arms.

3. Cable curls: Either get a rope or possibly the metal bar. Attach it to the bottommost hook of the weight machine. Separate the feet at least shoulder distance from each other, grabbing the rope or curl bar, simply curl it up around your shoulders like you must with the alternating dumbbell lifts. Although not a follower of static, this exercise is one of the top Bi workouts anyone can do with a arm machine and is definitely very excellent overall.

4. Twenty one: 21′s can burn the arms big time. This is the perfect last exercise. Find the straight bar. Heave the bar up to just the half way location, so that your arms are horizontal. And lower the weight down. Go at this seven reps. Then lift hoist it from the central point up to the peak position which is simply beneath the chin, lower it backward to the central location, complete this seven reps also. Then the last 7 reps, execute complete hoists beginning the bottom spot all the way to the topmost site. Many have declared this is the top arm exercise for not simply size but definition too.

5. Hammers: Pick Up dumb bells that will allow you to once more perform at least 8 reps each set. Stand up with your feet shoulder length spaced out. Hands set down near your body. Except this set hold your palms positioned towards your sides. While you heave the bar you will keep your hands pointing in this manner. Very nearly like you are swinging a axe. Hoist the dumbbells up to shoulder height & then lower them.

So there you have it, some of the 5 best bicep exercises. Even So you should constantly change it up. Add extra exercises from time to time. We never need muscles to get familiar with a exercise. Try to bewilder them, so you can exploit their progress.



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#5 Best Bodyweight Exercise for Grapplers

October 23, 2011   chrisandian   25 Comments

#5 Best Bodyweight Exercise for Grapplers is the Springing Tripod from Prasara Body-Flow Yoga
Video Rating: 4 / 5

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9 Tips To Get Your Best Body Fast

October 11, 2011   chrisandian   No comments

9 Tips To Get Your Best Body Fast

Article by Chidi Rodney Akomas









Its your dream and goal to get your best body fast. Not only that but to get it without much stress.

When we are approaching summer its everyone’s goal to lose weight. So that they can look good on the beach and in shorts and tee- shirts.

Tip number one to get your best body fast is to eat protein with complex carbs. Examples of complex carbs are brown wholemeal bread, fruits and vegetables, whole wheat pasta, and all types of whole grains. Simple carbs e.g white bread, white flour are converted into glucose quickly while other foods take longer to be broken down i.e complex carbs. Complex carbs combined with protein while help you lose weight.

Tip number two to get your best body fast is to stay hydrated. We all know the importance of drinking at least eight glasses of water daily.

Tip number three to get your best body fast is to eat a wide variety of food. This will make sure that you are getting the right amount of vitamins, nutrients and fibre that will help you lose weight.

Tip number four to get your best body fast is to fuel up frequently. This will create a consistent suply of energy that will aid you in weight loss.

Tip number five to get your best body fast is to eat breakfast. As said before eating little and often is essential and more important, is starting first thing in the morning to stock up.

Tip number six to get your best body fast is to avoid sugar. Sugar is much to blame as fat in gaining weight. So it will only be logical to cut it out to lose weight.

Tip number seven to get your best body fast is to exercise. We all know that exercise is good for us and a weight loss program with out it is bound to fail.

Tip number Eight to get your best body fast is to make time to eat. eating is essential yet pleasurable social ritual, and one that i feel has become devalued in our society. Ready made meals and fast food joints and the stress we all impose on ourselves to save time have eliminated the traditional sit down and enjoy your food tradition. Make time to eat.

Tip number nine to get your best body fast is to eat fat to lose fat. The essential fats present in a variety of foods are crucial for the body to function properly.



About the Author

Chidi Rodney Akomas is a weight loss expert who has helped scores of people just like you lose weight fast and easy. Want to try my FREE CALORIE CALCULATOR its AWESOME! Visit my BLOG at http://tinyurl.com/czszbk. Just input typical daily food and activity level.










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Monkey Bar Gym Body Weight Exercise

September 30, 2011   chrisandian   7 Comments

Jon Hinds, founder of the Monkey Bar Gym, shows you how to progress to a handstand against the wall, a no leg body row, using just your body weight and a simple Jungle Gym strap from the Monkey Bar Gym (available from www.MonkeyBarGym.com) and box jumps. He also offers tips on proper form while running and jumping rope.

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Weight Lose Programs: Total Body Exercises that Will Dramatically Help Calories Weight Loss

September 20, 2011   chrisandian   No comments

Weight Lose Programs: Total Body Exercises that Will Dramatically Help Calories Weight Loss

Article by Holly Peterson









Know what the problem with weight lose programs are? More often that not even after you actually begin to succeed with calories weight loss, you find that you’re actually not really succeeding quite the way that you hoped you would be.

While certain parts of your body may certainly be slimming down, others will stay stubbornly flabby, and this can make your shape look even a little worse than you thought it was to begin with.

Mainly, the reason why this happens in the first place is because your body isn’t really programmed to lose weight uniformly. Instead, it loses weight in direct response to what you’re doing and which parts of your body you’re working most.

Due to that, if you’re doing something like walking or running, you’ll find that it’s your legs, and possibly arms that end up slimming down the most, whereas your belly area and even inner thighs will not slim down as much.

Naturally, the solution to this is simple: Total body exercises.

Some exercises out there are just better at encouraging uniform weight loss than others, mostly because they use a wide array of muscles throughout the body and thus help you to mold yourself into a more desirable shape.

Using a wide array of muscles also has the dual advantage of toning the muscles in those areas too, which means that whatever flab does remain is better supported by the lean muscle bulk that you’re going to be building up there too. End of the day, this is going to help you even more than the actual fat loss will.

How about we take a look at three types of exercises in particular that will help you with a total body workout:

1. Swimming

How many times have you enviously looked at the perfect bodies of swimmers? Well, now you know how they get those types of bodies, seeing as swimming is a total body workout that really does help a huge number of different muscle groups.

What’s more, it is a form of resistance training too, so it serves as a strength building exercise as well.

2. Rowing

Just like swimming, rowing is going to work just as many muscle groups, and also is a form of resistance training and so it shares similar benefits. All in all, this is a great way to work out, although it might be difficult if you don’t have the necessary equipment (and lake!).

3. Aerobics

Definitely the most accessible of the three, aerobics by nature is geared towards providing as complete a body workout as possible, and it is something that you can even do from the comfort of your own home!

If you like swimming, great! If you have the necessary prerequisites for rowing, that’s great too! But otherwise, aerobics is probably going to be the single-best option that you have in terms of getting in a total body workout.

And now that you realize just how important these workouts can be, that’s definitely what you want, right?



About the Author

If you would like more information on weight lose programs or calories weight loss then check out my site at http://www.readfirstreviews.com/weightloss










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Best Body Building Workout – Big Balls Workout

September 13, 2011   chrisandian   No comments

Best Body Building Workout – Big Balls Workout

Article by Sarah Kaser









Everyone wants to have the best body building workout plan. But before getting the best you must start with the basic, no one starts from the most complicated one then go straight down the easiest part. For those beginners who will join some gym membership, it is a fact that gym exercises might not be appropriate for some. There is a wide selection of exercise you can apply in your daily routine. But still, the basics must come first, doing this basic time after time, you will barely see the improvement from week to week.Click Here For Big Balls Workout Instant Access Now!Research for a good plan exercise, if you are just new with workout routines, it is better if you will study the right workout program for your self. After this, it is the time for you to apply on what you have researched. It will be better if you will explore about what is a good plan exercise, what diet you must eat, when to take gym sessions per week depending on the structure of your body.Best body building workout will never be best if you don

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The Best Body Building Motivation Ever! Hard Workout, Hard Diet & Sacrifice!

August 26, 2011   chrisandian   3 Comments

How I Got Ripped in Just 4 Weeks! — tinyurl.com — Click Here! This could possibly be the best body building motivation ever that could inspire you to achieve your ultimate goals!
Video Rating: 5 / 5

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Sexy Body Exercise Video!

August 24, 2011   chrisandian   25 Comments

I have never made a exercise video before so this is just a quick sample of what they might be like. I could either show exercises or do full workout videos. Hope this is helpful!
Video Rating: 4 / 5

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Best Cardio Exercises: Elliptical Machine – Hollywood Body Club

August 16, 2011   chrisandian   No comments

default Best Cardio Exercises: Elliptical Machine Hollywood Body Club

FREE 7-Day VIP membership! GO TO hollywoodbodyclub.com – http – twitter.com Best Cardio Exercises: Elliptical Machine – Hollywood Body Club Best Online Personal Trainer – Best Online Personal Training – HollywoodElite Personal Trainer – Max “The Body” Philisaire – Hollywood Body Club – Hollywood Trainer – Celebrity Trainer – Trainer To The Stars – Celebrity Fitness What is your fitness goal? Lose fat or build muscle online with Hollywood’s Elite Personal Trainer Max “The Body” Philisaire. Follow the same programs used by some Hollywood’s biggest stars to achieve the body of your dreams. hollywoodbodyclub.com Do you have any fitness questions? I am your online personal trainer. Follow Hollywood Body Club on Twitter @ www.twitter.com Go to www.hollywoodbodyclub.com, choose your fitness goal and prepare to discover the new you. For personal training go to www.hollywoodbodyclub.com For more information on home workouts, please take advantage of the free resources @ http Consult with your doctor before starting any physical exercise program! Best Cardio Exercises: Elliptical Machine – Hollywood Body Club Best Online Personal Trainer – Best Online Personal Training – Hollywood Elite Personal Trainer – Max “The Body” Philisaire – Hollywood Body Club – Hollywood Trainer – Celebrity Trainer – Trainer To The Stars – Celebrity Fitnes

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Bikini Body Exercises – Get In Shape

August 15, 2011   chrisandian   No comments

Bikini Body Exercises – Get In Shape

Article by Sammy Jaswal









Sometime by the end of the spring, people tend to become very self conscious. Right at that time all networks put up the infomercials and ads with all the picture perfect bodies in order to remind us that the summer season is up and coming and that all the holiday fat has got to go. But how to get rid of the excess fat and what to do to achieve that elusive bikini body, which are exercises that really work?The so called bikini body exercises are being marketed left and right, making it almost impossible to choose the right one. Some promise results in only four weeks, some propagate full body workout, fat blasting training and miracles for the minuscule amount of whichever price tag they figured would be acceptable. But bikini body exercises alone will not give you the results you crave for without a proper accompanying diet.Finding the right diet is a task on its own, but the right bikini body exercises have to encompass a cardio and a sculpting exercise regime, in order to burn the right fat.If you are not seriously overweight or obese, then the best advice is running or swimming. But to achieve the right amount of training, the continuous running and/or swimming must have a duration of over 30 minutes. In the first fifteen minutes, the body is burning off the readily available resources and activating the muscles. The second fifteen minutes, the body is withstanding the effort of the body to reach the fat reserves and trying to find energy wherever it can, the muscles are warmed up sufficiently and really working up the sweat. After a half an hour the body gives up finding alternate sources of energy and plows into the fat reserves, burning up excess fat stored in the buttocks, the love handles and other places you want slimmed down. The muscles are pounding the fat from the inside; the toxic elements are leaving your body, whereby the overall feeling of well being is accentuated.Perhaps you are wondering why I am not endorsing Tae Bo, Aerobics or any other form of popular hoopla. The answer is easy. Just have a look at the Tae Bo guru Mr. Banks, or any other celebrity endorsing aerobics, Pilates or the craze for today. They do this for a living, they employ a private nutritionist, a private cook, a personal trainer and can spend hours daily just thinking about their workout schedules. If all that fails, there is always the best and most expensive surgeon ready to fix the little blemishes in a swift fix-up job. You don’t have that luxury, you need simple and sustainable bikini body exercises that will make you look good in a bikini on a beach, provided you are female, as a male you will look ridiculous in a bikini, no matter how sculpted your body is.The proposed training of running and swimming is applicable to anyone, works with anyone, does not cost you an arm and a leg and if you are really serious with it, will shape your body just perfectly.Are You Living Through Diet “Hell”…Really, What Does it Take to Finally Achieve the Weight Loss Goals That You Have Always Wanted?When you think of weight loss and losing weight, the first things that probably come to your mind are either those “lose weight overnight!!” articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they’re talking about…Or maybe you’re thinking of all of those weight loss pills that claim to be safe and allow you to “eat whatever you want and still lose weight because the pill will do all of the work for you” or whatever ridiculous line they are using to get you to buy their useless unsafe weight loss product.Once you are up for it, try our stores at Bikini Freya and Volcom Bikini. I am sure you will love it. Good luck!



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Best Stomach Exercises ? Learn These Exercises To Flatten Stomach In 12 Weeks

August 12, 2011   chrisandian   No comments

Best Stomach Exercises ? Learn These Exercises To Flatten Stomach In 12 Weeks

The best stomach exercises do not need any fancy equipment. However, they demand your commitment to stay focused on your belly flattening and abs strengthening goals. You practice these exercises to flatten your stomach. They will also improve the balance of your body.

Crunches and planks are the best stomach exercises you can get. These exercises do help you flatten your belly, work on love handles, and get a great physique.

How to Perform Crunches

Lie on your back. Bend your knees up. Keep your feet flat on the ground. Keep your hands near your head, but without pulling on your head or neck. Now raise your shoulders.

This exercise has different variations. When you bend both your knees to one side, it is sideways crunch. When you lift your buttocks and bring your knees close to your chest, it is reverse crunch. When you perform a bicycle-pedaling motion from the basic crunch position, it is bicycle crunch. You can perform these exercises from your home.

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How to Perform Planks

Planks are simple exercises that aim to balance your body in a straight line for 20 to 30 seconds. The aim of these exercises is to strengthen your core and to improve the balance of the body.

Lie down, facing down. Lift your body by balancing your weight on your toes and forearms, which are firmly on the ground. Keep your body straight. Pull your belly button as close to your spine as possible. This will work the oblique muscles and abdominal muscles.

There are quite a few variations. If you cannot hold the normal plank, you can go for half plank. In this variation,, you balance your body on your knees instead of your toes. The rest is same as the plank exercise. Lie down on your side, and lift your body while balancing your body on your right upper arm and feet. This is side plank. Repeat the exercise on your left side. This is a slightly advanced technique. You use the free hand to balance your weight.

These exercises can burn fat, flatten your belly, and provide stability to your body. However, keep in mind they cannot give instant results. In fact, no exercises to flatten stomach give you on-the-spot results. These exercises are good for bodybuilders too. Many bodybuilders and athletes would leave their core area weak, while working excessively on biceps, triceps, etc. The core exercises will provide balance to body and strength to core area.

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5 minute total body workout. best friends. Ariana Grande and Aaron Simon Gross :]

August 11, 2011   chrisandian   25 Comments

baaaaaahahahah enjoy…. FREE HUGS. xxxxxxxo :-.)
Video Rating: 4 / 5

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Scottsdale Boot Camp Instructor Reveals the Best Lower Body Exercise on the Planet

August 11, 2011   chrisandian   No comments

Scottsdale Boot Camp Instructor Reveals the Best Lower Body Exercise on the Planet

Article by Curtis Hoekstra









As a boot camp and fitness trainer, I get a lot of commonly asked questions and near the top of the list: “What’s the best exercise to work my legs and butt?” Today I’m going to share the best butt burning, leg sculpting, lower body exercise and a some cool bonus moves you can add to enhance the it’s already amazing effectiveness. It’s called the Rear-Foot Elevated Lunge Variation, or sometimes referred to as the “Bulgarian Split Squat”. Get ready to say bye-bye to “jiggle thighs”…this one is gonna be a homerun!First, I have to post a disclaimer. I don’t buy into the myth of “spot training” a certain body part. For instance, working your “just” your legs, or “just” your abs. Our boot camp program is designed to burn fat from your “total body”, because we train the upper body, lower body, and the all important core during every single interval-based camp workout. By training the entire body at once, we stimulate lean muscle gain and increase metabolism, that will, as a whole, burn fat from “trouble spots” or “target areas”. Complement this efficient and functional style of training with a proper diet high in lean protein, fiber, green veggies and low in unnatural fats and refined sugars and starches is a must-do if you want to see that muscle definition start to take shape. Ladies, that means sexy, lean curves and for the gentlemen, the man-boobs go away.

So, listenÂ…you can do all the crunches or long, boring cardio that you wantÂ…but without proper full body interval-based strength training and proper nutrition, the muffin-top, belly fat and flabby arms are going to hang around for a long timeÂ…literally.

OK, so having said that, hereÂ’s the breakdown of the Rear-Foot Elevated Lunge. Basically weÂ’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. YouÂ’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. This is critical so that we can easily keep that knee from sticking out over your foot and causing immense (and unnecessary stress on the knee). Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Keep good form with no hunching or no rounding of the shoulders. Staying focused with your core tight, finish the rep by explosively driving through your front heel to return to the top of the movement. It would be advisable to start with body weight only, then progress to more advance variations like holding dumbbells, adding a curl and press or even just holding the dumbbells overhead while completing each repetition. This will really challenge your core; increase your balance and strength like none other.

I have yet to find an exercise that hits the legs as hard as this baby does. In particular, it really helps strengthen your vastus medialis muscle, that inner quad muscle that looks like a teardrop, thatÂ’s heavily responsible for tracking your patella and keeping your knee caps in line. So if you have a history of overtraining or patella-femoral issues this exercise is phenomenal for keeping your knees as bulletproof as possible.

Also, whatÂ’s great about it too is that it provides a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for guys. Any exercise that allows you to simultaneously stretch and strengthen your body is a real keeper. DonÂ’t waste another moment with the useless adductor machine (a.k.a. the sex machine) and get off your but and crank it with the worldÂ’s best lower body exercise today!

Want in on a bonus to this? It will also be a fantastic stretch for your hip flexor muscles, which is an area that can hold a lot of tightness and discomfort.

So stop wasting your valuable time with useless gym machines or single joint movements that give you very little “bang for the buck”. Get up and try the most effect lower body movement on the planet today!



About the Author

About the author: Curtis Hoekstra, Certified Fitness Trainer is the founder of Arizona’s first co-ed Fast Track Workout system. His boot camp program targets rapid fat loss in less time for just one third the cost of typical 1-on-1 training. To instantly download a FREE “Rapid Fire Fat Loss Starter Kit” or to sign up a FREE 1-Week Trial to the Phoenix or Scottsdale boot camp locations, please visit http://www.ArizonaFitnessBootCamp.com.










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Best Total Lower Body Workout with Stability Ball

August 11, 2011   chrisandian   22 Comments

Target and tone your lower body! Coach Nicole of SparkPeople.com leads you through a short (8-minute) exercise routine that will help you tone up your legs, butt and calves. These standing exercises are perfect for people of all fitness levels.

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workouts by Cindy Crawford (butt)

August 11, 2011   chrisandian   25 Comments

Shape your body by Cindy Crawford is best workouts and/or exercises for whole body
Video Rating: 4 / 5

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Relieve Your Stress With Mind Body Exercises

August 11, 2011   chrisandian   No comments

Relieve Your Stress With Mind Body Exercises

Article by Sarah Labdar









Although most people feel they donÂ’t have time to exercise, or donÂ’t think they need to exercise, what they donÂ’t realize is that exercise is an essential part of a healthy life style. Exercise is key to controlling weight management, protecting against various diseases and stress management. Exercise is a great stress reducer because the body releases endorphins, which are, feel good hormones. When released into the body endorphins increase energy, improve mood and make you feel better, all three of which help to eliminate stress. By choosing an exercise that you enjoy you can further reduce your stress. If youÂ’re nervous, afraid or scared of looking stupid then you can actually worsen your stress rather than diminish it. Mind body exercises are known as a great way to relieve stress. This type of alternative exercise focuses on breathing, mental concentration, and higher awareness of movement. This relaxes the mind and body by focusing on breathing, which reduces stress. Examples of mind body exercises include yoga, tai chi, and Pilates, all of which have increased in popularity over the last decade. To consistently relieve stress with exercise it is recommended to exercise 20-30 minutes a day, 5-6 times a week. Choose the best time of day to fit your schedule to exercise. Remember that the more you enjoy the exercise you do the more motivated you will be to continue exercising. Try one of the following exercises to relieve your stress.

Yoga- Yoga originated in China thousands of years ago. It has been used as an alternative form of exercise for a long time but has recently become more popular in the recent years. Yoga has many different forms and intensity varies from beginner to advanced. Yoga concentrates on breathing while moving the body into various poses. Yoga classes have become more readily available at gyms, yoga studios and in alternative office settings.

Tai Chi- Tai chi focuses on relieving stress from both the mind and body. Tai chi is a combination of flowing movements and meditation. It requires concentration and relaxation, which reduces stress and calms the mind. Tai chi classes vary in intensity from beginner to advanced. Tai chi classes are offered at fitness centers and gyms depending upon the community.

Pilates- Pilates is based upon a series of movements that stretch and tone the muscles and improve flexibility and balance. Pilates movements stem from the care and move outward to the extremities. Pilates focuses on breathing and movement help to minimize stress and relax your mind.

Kickboxing- Kickboxing is a high energy, cardio workout. Unlike mind body exercises kickboxing allows you to release your frustration and stress. Additionally kickboxing teaches the proper way to breath. Proper breathing techniques reduce stress as well.

Walking/Running- Both walking and running are great forms of exercise with powerful stress relieving capabilities. Taking a walk or run can clear your head, eliminate stress and improve your mood. Fresh air, sunshine, and nature can uplift ones mood and boost ones energy.

Aerobics- Aerobic exercise increases the heart rate, respiration and blood circulation. As blood circulates endorphins flow through the body, which helps to reduce stress. Aerobics can be any exercise that increases the heart rate for an extended period of time. Any type of sports activity can be considered an aerobic exercise. Now aerobics classes are available at gyms and fitness centers.



About the Author

Sarah Labdar graduated with a BA in exercise science and has worked in the medical field since. Her focus is alternative medicine and how it interacts and works in conjunction with traditional medicine. Check out my health website!http://www.universalhealthinfo.com/Stress_Exercises.html










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3 Lower Body Exercises to Pump up the Booty

August 11, 2011   chrisandian   No comments

3 Lower Body Exercises to Pump up the Booty

Article by Mandy Gibbons









Everyone is concerned about the size, shape and firmness of their backside. You can call it your booty, behind, rear end, or butt, whatever you choose. Pumping up the booty is important to looking great in those stretched tight skinny jeans, booty shorts, and of course that bathing suit. That

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Dallas Fitness Expert Reveals The Best Lower Body Exercise

August 11, 2011   chrisandian   No comments

Dallas Fitness Expert Reveals The Best Lower Body Exercise

Article by Natalie Nichols









As a fitness trainer, I get a lot of questions asking “What exercises are best for my legs?”. One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today, I’m going to share my personal favorite lower body exercise – The Single Leg Squat. This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it!

First, I definitely donÂ’t want to feed into the idea of individual body part training and spot fat reduction. I am a fervent believer in total body training, meaning that my clients (male and female) train the upper body, lower body, and core. By training the whole body you can maximally stimulate lean muscle gain and metabolism to promote total body fat burning. Plus, a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is of course a pre-requisite if you want to get lean. It is also important to know that you lose fat in a genetically predetermined way. You can do all the crunches you want but without total body training, increasing your lean muscle mass, proper eating habits you will never get see that six pack.

Moving onto the main event: the worldÂ’s greatest lower body exercise. My favorite leg exercises are any sort of lunge variation because I prefer single leg exercise in lieu of their double leg counterparts for a lot of reasons. For people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run. Furthermore, I feel thereÂ’s often such a strength and/or flexibility imbalance between one leg and the other for most people that itÂ’s critical to address one leg at a time to really shore up the weak links from the start.

My favorite leg exercise is the single leg squat. First, place an object like a dumbbell or cone 6 inches in front of you. Then stand on one leg letting the other hover a few inches off the ground with the foot slightly behind the standing leg. Then squat down bending at the knee and hips with out rounding the back until you touch the dumbbell. Make sure you come down in a slow controlled movement, about a three count, hold at the bottom for 1-2 counts then drive it up to standing. Really focus on the downward movement it should be slow with a complete hold at the bottom with no movement. Complete a set on one leg then switch to the other side. When you do this exercise make sure one hip is not dropping down or your knee is not coming inward. You want to keep everything in alignment – head inline with neck, shoulders square over hips and knees inline with your feet. This is a balance exercise so it is ok if you bobble or come out at first. You will improve and as you do so not only will you strengthen you glutes and legs you will be strengthening the ligaments that support you knees and ankles. That why this is a great exercise for any athlete. Start off with only body weight then as you master the exercise you can increase the intensity by coming all the way to the ground, or start adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement to really challenge your core and stability.

This exercise is one of the best compound exercises that incorporates both strength and balance. In particular, it really helps strengthen your gluteus medius and your quadriceps. Also, if you have a history of overtraining or patella-femoral issues this exercise is phenomenal for strengthening the knees. So please donÂ’t waste another moment with the useless adductor machine trying to get great legs.



About the Author

Natalie Nichols is a nationally certified personal trainer, boot camp instructor and real world fat loss expert. For a FREE 1-week trial to her Dallas boot camp to experience the best personal training in Dallas please visit http://www.dallaselitebootcamps.com










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