Butt/Legs Tightening Help; Shoulder Beauty; Core
Thursday, July 1, 2010
First 2 pics from Oxygen Women's Fitness
Ok, all, we are into the warmer weather which means shorts & sleeveless tops for most of us and bathing suits for some. I know, the dreaded bathing suit!
Now we all know that if we wanted to have all our weight off for the summer OR maybe lose 20 pounds or so, well, we should have started a ways back. For those still on the journey and for me that is life long as I always say, I will share a couple more moves to help us tighten up what we have! Always remember, what we put in our mouth is a HUGE part of the equation too!
I provided a few good posts not too long ago with some great workout moves:
here and here and here
Or search my site for more.... BUT today, I am sharing a couple "moves of the week" from April over at The Weigh I Am. Also, a couple of my own and one I saw at The Great Fitness Experiment. Thx to all!
1. Smith machine squat with the BOSU balance trainer. The link does not show it with the BOSU but what you do is place a BOSU on the floor in front of you, flat side UP!!! YES! Now I would suggest using no weight at first to adjust where you want to place the BOSU & testing out the move before you start adding weight. Be careful as you can "fall off" although having the Smith Machine there stationary helps with that balance. I really loved this move! I so felt it in both my legs & butt! I also played around with the placement of my feet to feel the difference.
Now, I know some people hate the Smith Machine & saw the Smith Machine squat is one of the "10 worst exercises" on some lists BUT for me, I have been using it for over 15 years & have never had an issue. So, it is up to you whether you want to try this.
Thx to April for this move!
2. Firewalkers for the hip, butt, outer thighs. Looks can be deceiving as April says! Thx April.. I think !
3. Shoulder dumbbell press face down on an incline bench. I could not find a picture except for one site that I thought may offend some people so... let's just say that you lie face down on an incline bench & do a dumbbell shoulder press. NOW, USE LIGHTER LIGHTER WEIGHTS!!! This one is HARD!!!!! Don't want anyone hurting the shoulders!!!!! Thx again to April!
4. Incline Side lying Lateral Raise: Once again, use lighter weights here! You can also do this lying on a flat bench. I actually kneel on the seat part because I am so short OR see this link for another option.
5. Pistol Squat. Using this great video from Charlotte over at Great Fitness Experiment. I am boo hooing as she has decided to take time off from blogging.. read here. Funny video though. I actually used the freemotion cable machine to do this & help me with my balance. I positioned the arms overhead, started with the weight stack heavier, like 40-45 pounds to hold me as I attempted the move.. and as I got better, I used less weight to force myself to do more of the move myself. Loved it BUT USE PROPER FORM!!!!! I did actually not go down further than parallel just cause I want to protect what I have at this age! I also wrote about this here.
6. Plank using both the BOSU & stability ball: Place a BOSU, flat side down on the floor behind you. Grab a stability ball & place your feet on the dome side of the BOSU & your forearms on the stability ball in a plank position. See how long you can hold this. CAUTION: Try on soft surface first. I fell off my first time!
OK, there ya are.. what do you think?????
First 2 pics from Oxygen Women's Fitness
Ok, all, we are into the warmer weather which means shorts & sleeveless tops for most of us and bathing suits for some. I know, the dreaded bathing suit!
Now we all know that if we wanted to have all our weight off for the summer OR maybe lose 20 pounds or so, well, we should have started a ways back. For those still on the journey and for me that is life long as I always say, I will share a couple more moves to help us tighten up what we have! Always remember, what we put in our mouth is a HUGE part of the equation too!I provided a few good posts not too long ago with some great workout moves:
here and here and here
Or search my site for more.... BUT today, I am sharing a couple "moves of the week" from April over at The Weigh I Am. Also, a couple of my own and one I saw at The Great Fitness Experiment. Thx to all!
1. Smith machine squat with the BOSU balance trainer. The link does not show it with the BOSU but what you do is place a BOSU on the floor in front of you, flat side UP!!! YES! Now I would suggest using no weight at first to adjust where you want to place the BOSU & testing out the move before you start adding weight. Be careful as you can "fall off" although having the Smith Machine there stationary helps with that balance. I really loved this move! I so felt it in both my legs & butt! I also played around with the placement of my feet to feel the difference.
Now, I know some people hate the Smith Machine & saw the Smith Machine squat is one of the "10 worst exercises" on some lists BUT for me, I have been using it for over 15 years & have never had an issue. So, it is up to you whether you want to try this.
Thx to April for this move!
2. Firewalkers for the hip, butt, outer thighs. Looks can be deceiving as April says! Thx April.. I think !
3. Shoulder dumbbell press face down on an incline bench. I could not find a picture except for one site that I thought may offend some people so... let's just say that you lie face down on an incline bench & do a dumbbell shoulder press. NOW, USE LIGHTER LIGHTER WEIGHTS!!! This one is HARD!!!!! Don't want anyone hurting the shoulders!!!!! Thx again to April!
4. Incline Side lying Lateral Raise: Once again, use lighter weights here! You can also do this lying on a flat bench. I actually kneel on the seat part because I am so short OR see this link for another option.
5. Pistol Squat. Using this great video from Charlotte over at Great Fitness Experiment. I am boo hooing as she has decided to take time off from blogging.. read here. Funny video though. I actually used the freemotion cable machine to do this & help me with my balance. I positioned the arms overhead, started with the weight stack heavier, like 40-45 pounds to hold me as I attempted the move.. and as I got better, I used less weight to force myself to do more of the move myself. Loved it BUT USE PROPER FORM!!!!! I did actually not go down further than parallel just cause I want to protect what I have at this age! I also wrote about this here.
6. Plank using both the BOSU & stability ball: Place a BOSU, flat side down on the floor behind you. Grab a stability ball & place your feet on the dome side of the BOSU & your forearms on the stability ball in a plank position. See how long you can hold this. CAUTION: Try on soft surface first. I fell off my first time!
OK, there ya are.. what do you think?????
Posted by truth2beingfit at 6/30/2010 9:00 PM 
Categories: Exercise, Core, Workouts, Resistance Training, Leg Workout, Weight lifting, Glutes/Butt
Tags: The Great Fitness Experiment glutes resistance training Weight Loss abdominals Exercise core workout workouts The Weigh I Am weights weight lifting legs shoulders
Categories: Exercise, Core, Workouts, Resistance Training, Leg Workout, Weight lifting, Glutes/Butt
Tags: The Great Fitness Experiment glutes resistance training Weight Loss abdominals Exercise core workout workouts The Weigh I Am weights weight lifting legs shoulders
Hmm, the Pistol Squat looks liek so much fun. I may try it, but, will I be able to get back up? Perhaps I need a few weeks of firecrackers first.
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I like that incline shoulder flye...don't think I have seen that before-thanks!
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I like the squat rack, and I LOVE Bosu squats. Not sure I'd like them together though.
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lordy LORDY my core needs...more
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As I sit here typing, my thighs and glutes are sore from my weekly workout with my mom and our trainer. I still wonder if there is anything that really helps the inner, outer, and back of the thighs. Anyone?
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Karen.. way too many to count. So much that you can do for all those areas!!!!! I could write multiple posts on that! Quickly just a couple.... lying, seated or standing leg curls for the hamstrings (back of thigh) along with stiff legged deadlifts. Cable cuff moves for inner & outer thighs or use bands at home. Also can do plie squats for inner thighs. The firecrackers from today's post for outer thighs! Just a few of many!
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I always like to learn a few new things and see what works for others. Thanks Jody!
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Great ideas Jody, thanks so much for sharing. I am especially interested in the incline bench/press (#3) and will be for sure trying that today.
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I find it interesting that men's bathing suits have gotten bigger with more length, etc, and woman's have not. Doesn't seem fair.
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SO TRUE! You come up with the greatest comments!
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I love the firewalker exercise. When I see a woman in that great of shape, breathing that hard, I know it's going to be good. Thanks for adding some variety to our butt-tightening routines
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OoOoo firewalkers! Never heard of that before but I am definitely trying that tonight! Thanks for the tips
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