Are you ready for a new and improved you? Ready to get in the best shape of your life and get rid of extra weight and fat on your body? Well the truth is that it will be simple but not easy. Follow the following 7 exercise and get the body you've always dreamed of in no time.
1. Thigh Toning Titan- Tones and Trims those thighs when nothing else will work. This is an isometric exercise that tames and tightens your thighs even if you already are seeing the dreaded condition known as "Thunder Thighs". You will need a bar stool or straight chair with straight legs. Sit on the floor with your back against a wall. The stool should be positioned between your feet. Lift your legs and feet 4-6 inches from the floor. Angle your feet so your insteps are firmly positioned against the legs of the stool. Now exert as much pressure with your feet as possible. Hold for a count of 30- 60. Repeat 6 times.
2. Jack Kicks- If you really want to achieve a firm, rounder, better looking backside, then this exercise is sure to deliver what you want. It's not the most glamorous exercise when performed but will deliver the results that you want and it works! Assume a crawling position. Your palms should be resting on the floor and your back should be kept straight. Now lift your (R) leg up and backwards with a tightly controlled kicking motion. When your leg is fully extended upward the bottom of the foot points toward the ceiling. Return to the starting position and then repeat the exercise with the other leg. Do this exercise a total of 25- 50 times for each individual leg.
3. Saddle Bag Stripper- This exercise is great for targeting your upper and outer thighs. This exercise will deminish the appearance of cottage cheese and other unsightly lumps and bumps on your legs. Simply lay on your (R) side, supporting your upper body at a 45 degree angle with your elbow. Keep (R) leg straight and place your (L) foot flat on the floor directly in front of the (R) knee. Now lift your (R) leg slowly up and down 25 times. Change position and repeat with the your left leg.
4. Glute Glamourizer- As always, you should want a firm butt and firm legs. Having them makes you look 10 times better in your clothes. So to achieve a great looking backside here is another exercise you can do. Start by standing with feet shoulder width apart. Your toes need to be angled outward. Put your hands on your hips and rise up on your toes. Finally, while staying balanced on your toes, lower your body 1"inch and hold for the count of 10. Lower your body an additional 1" and hold for the count of 10. Continue to lower your body by 1" and holding for 10 for a total of 10 times.
5. Lean Leggy Peggies- This exercise creates leaner, tighter legs for you and will make sure that you can fit into your skinny jeans this season. Simply place your hands on the back of a chair for balance. Keep your body erect and feet slightly apart. Toes should pointed inward. Lift (R) leg slowly 4-6 inches straight out to the side . Do 25 reps and then repeat using (L) leg.
6. Tricep Trainers- Get rid of underarm flab quickly. Stand erect holding 3 pound weights. Lift your arms straight up overhead. Your arms should be alongside your head. Slowly extend the weights backward over your shoulders until elbows point to the ceiling. Start over again and repeat 30 times.
7. Belly Bustin' Berthas- These crunches will have your stomach hurting today but flat tomorrow. Lie flat floor hands behind the neck. Pull your abdomen in and roll your upper chest upward from the floor . Twist your torso from the waist so the (R) elbow points toward the (L) knee and the (L) elbow points toward the (R) knee. Return to starting position and do at least 20 reps. The more you do the better
1. Thigh Toning Titan- Tones and Trims those thighs when nothing else will work. This is an isometric exercise that tames and tightens your thighs even if you already are seeing the dreaded condition known as "Thunder Thighs". You will need a bar stool or straight chair with straight legs. Sit on the floor with your back against a wall. The stool should be positioned between your feet. Lift your legs and feet 4-6 inches from the floor. Angle your feet so your insteps are firmly positioned against the legs of the stool. Now exert as much pressure with your feet as possible. Hold for a count of 30- 60. Repeat 6 times.
2. Jack Kicks- If you really want to achieve a firm, rounder, better looking backside, then this exercise is sure to deliver what you want. It's not the most glamorous exercise when performed but will deliver the results that you want and it works! Assume a crawling position. Your palms should be resting on the floor and your back should be kept straight. Now lift your (R) leg up and backwards with a tightly controlled kicking motion. When your leg is fully extended upward the bottom of the foot points toward the ceiling. Return to the starting position and then repeat the exercise with the other leg. Do this exercise a total of 25- 50 times for each individual leg.
3. Saddle Bag Stripper- This exercise is great for targeting your upper and outer thighs. This exercise will deminish the appearance of cottage cheese and other unsightly lumps and bumps on your legs. Simply lay on your (R) side, supporting your upper body at a 45 degree angle with your elbow. Keep (R) leg straight and place your (L) foot flat on the floor directly in front of the (R) knee. Now lift your (R) leg slowly up and down 25 times. Change position and repeat with the your left leg.
4. Glute Glamourizer- As always, you should want a firm butt and firm legs. Having them makes you look 10 times better in your clothes. So to achieve a great looking backside here is another exercise you can do. Start by standing with feet shoulder width apart. Your toes need to be angled outward. Put your hands on your hips and rise up on your toes. Finally, while staying balanced on your toes, lower your body 1"inch and hold for the count of 10. Lower your body an additional 1" and hold for the count of 10. Continue to lower your body by 1" and holding for 10 for a total of 10 times.
5. Lean Leggy Peggies- This exercise creates leaner, tighter legs for you and will make sure that you can fit into your skinny jeans this season. Simply place your hands on the back of a chair for balance. Keep your body erect and feet slightly apart. Toes should pointed inward. Lift (R) leg slowly 4-6 inches straight out to the side . Do 25 reps and then repeat using (L) leg.
6. Tricep Trainers- Get rid of underarm flab quickly. Stand erect holding 3 pound weights. Lift your arms straight up overhead. Your arms should be alongside your head. Slowly extend the weights backward over your shoulders until elbows point to the ceiling. Start over again and repeat 30 times.
7. Belly Bustin' Berthas- These crunches will have your stomach hurting today but flat tomorrow. Lie flat floor hands behind the neck. Pull your abdomen in and roll your upper chest upward from the floor . Twist your torso from the waist so the (R) elbow points toward the (L) knee and the (L) elbow points toward the (R) knee. Return to starting position and do at least 20 reps. The more you do the better
About the Author:
Cliff Pape is a Houston Personal Trainer working in the River Oaks, Montrose, Heights, and Galleria areas in Houston, Texas. He has trained and coached hundreds of people on weight lose, counseling them on not only their workout regimen but also on their diet. He encourages some form of diet like Medifast to go along with any workout routine in order to gain optimum results.
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