Sunday, March 13, 2011

Bootilicious? I Think So!

Okay, these exercises can be done by themselves and/or with equipment. The equipment that is suggested is a two pound fitness ball but for the sake of keeping my customized workout plan FREE I am going to be doing it without the ball. If you feel that you are not challenged enough there is always the option of making your own resistance ball. Why not fill a sock with rice or dried beans? Although it may not be the prettiest thing to look at, it does the trick. This means that you can leave the balls at the store and save your cash.

Exercise One
Double Leg Raise

1) Lie on your stomach with our legs together and toes pointed. Use your arms to prop your chest up off of the ground (just a little bit). If you are using a make-shift ball place it between your heels. (The picture depicts proper body position, but think of it without the giant ball)

2) Now squeeze those buns and raise your legs a few inches off of the ground as far as you can and hold for 5 seconds.That’s one rep. Time to do three more sets of ten reps.

This exercise is not only great at working out your derriere, but will also work your lower back and that infamous spare tire in your mid-region

Exercise Two
Butt Lift

1) Start on all fours (if you are using a make-shift ball put the ball behind your right knee). Keeping your right leg bent at 90 degrees, raise it to the side so your leg is parallel to the floor.

2) Lift your right leg even higher on the diagonal so it is behind you. hold it for five seconds and then lower it back to the start position. That is one rep. Do three sets of ten reps and then switch sides.

You can also do this workout without a ball, pulling your knee into your chest and then extending it straight out and up as far as you can go.

Tired of your workout routine? Why not try some fun fitness activities!

Many recreational activities offer almost all of the benefits of an actual workout and just by enjoying it! So why not meet up with some friends and get some socializing in while you keep yourself looking good.

Fun Fitness Activity Ideas
For a more detailed explaination of why these workouts are great check out the hyperlink!

1) Swimming

2) Bicycling

3) Walking, jogging or hiking

4) Dancing!!!!!

5) Rollerblading

All of these activities work your body and test your endurance at the same time, even DANCING! So ladies and gents, put on those dancing shoes and shake that bootayyyyy to thinner you!

Thursday, March 3, 2011

Put Down those Chips and Pick Up some Healthy Snacking Ideas!

Unfortunately today was grocery day and the once bare-boned shelves of my junk food cubbard are now stocked to the brim with 100% bad for you snacks. This is what inspired this little mini-post and well, this post inspired my willpower.

Healthy Snacking Ideas 101
There are a bunch more on the website but these are the ones that caught my eye!

1) 1/4 cup of unsweetened applesauce with 1 slice of wholegrain bread, toasted and cut into 4 strips for dunking

2) Frozen yogurt lollipops

3) 2 multigrain crackers with cheddar cheese and sliced green grapes

4) 1 small apple sliced, almond butter thinly spread on each slice, raisins sprinkled on top

5)1/2 cup of pure orange juice, frozen and eaten as sorbet

If you have any fun and healthy snacking ideas feel free to send them my way, Enjoy and Happy Snacking!

Tuesday, March 1, 2011

Spring is in the Air: Working out those abs for your tinnie-weenie, yellow, polka dot bikini!

As promised this week will focus on the abs. With spring just a few short weeks away it is essential to start working on the mid-region of the body so you can wear that bikini with pride.

Exercise 1

Inverted Oblique Lift

Alright, I could not actually find a picture that demonstrates this workout but this is quite similar, same idea but modified a bit.

1) Begin with your left leg straight on the floor and your right leg bent with your foot on the floor and angle your right knee inward. Rest your hands behind your head and pull in your abs.

2) Now lift your right leg and straighten it (still directing it inward) slightly across your body, keeping your left leg straight on the floor. Contract your abs and raise your body at the same time (your upper body does a normal crunch).

Hold this position for five seconds and lower to starting position. Thats one rep, now do at least 24 more and then switch sides so that your left leg is bent and your right is straight.

This workout is great for those who feel that regular side crunches are not as challenging because it adds the weight of your leg.

Exercise 2

Alternating Split Pike

1) Begin with both legs straight on the floor and your arms streched out past your head. Now contract your abs and crunch up while you lift your left leg straight off the floor so it is at a 90 degree angle. (Use bottom picture for reference)

2) Hold and lift your right leg up to meet your left leg into a pike position while raising your torso higher by reaching your hands towards your toes (Use the top picture for reference). Lower back to starting position.

Thats one rep, do at least 24 more and then switch sides so that your right leg is straight on the floor and your left is at the 90 degree angle.

This workout again is great for those who feel that they are no longer challenged by a regular sit-up as it adds the weight of both of your legs.

The bonus: it works out your obliques as well because you begin with one leg at a time and then continue to both legs which works your abs.

Note: be sure to keep your toes pointed, as this will keep your body stay tight and will not allow for your knees to bend. There is nothing worse than trying to work your abs and looking like a flopping fish because you do not keep your body tight.

Next week we are getting bootilicious, and working out that rear! Stay posted for some fun fitness facts in the meantime...