Sep 162015
 

Brazilian Workout – Butt Like A Brazilian

This Brazilian workout will work over your hamstrings and glutes to get you perfect Brazilian butt. You will need weights of 3 to 5 pounds for this Brazilian workout.

Brazilian Workout Butt Like A Brazilian

Instructions for the Brazilian Workout:

  • Take your weights and stand straight. Don’t join your feet together. Instead keep them slightly apart. This move is going to work on stretch. Bend your knees slightly and bend down such that your upper body makes a 90 degree angle with your lower body and then again go up. While you bend down, your hands should go straight down. In fact, your hands has to remain straight throughout this move. Inhale as you go down and exhale as you go up. Do this 10 times.
  • Now, for the next move, keep your weights down and come up slowly. Walk your feet inside and place your heels on top of your weights. Go down, bend your knees and sit in squat position with your hands joined together and arms extended straight in front of your chest. Now squat 20 times. Make sure you do not put pressure on your knees while going down. Also, squeeze in your tummy tight and keep it engaged in your glutes as you perform squats. Inhale as you go down and exhale as you come up.
  • With your heels still on you weights and body bent in squat position, put your hands on your knees. Now stretch your body up as you inhale and bring it down as you exhale. Do this two or three times to relax and catch your breath. You are half way through to Brazilian Workout 🙂
  • Be in the starting position of the previous exercise, but this time with your hands on your knees. Take your feet out to the side, grab your weights and put them in standing position on the floor. Take your left foot and put it in the middle and lift your right foot up to the ceiling. Flex your right foot and push up the ceiling. Squeeze in your butt, keep your hips at the same level and hold your tummy tight. This move is going to work for your arms, legs and back.
  • Now make the above move fancier by pushing up the ceiling 3 times and then on the fourth count, bring your knee down. Do this six times. You do not have to lift your head up. Just focus on the point on the floor.
  • After you finish it, bring your foot down and keep your feet apart. While still holding your weights, lift your toes up run it out. Get the butt flowing. Keep your tummy tight as you do this. Do this for 10 seconds and then repeat the above two exercises with the other leg.
  • When you are done, put your weights down. With your hands on your knees bend your body down. Lift your body up as you inhale and release it down as you exhale. As you inhale and exhale, your hands will remain on your knees. Do this two or three times and roll your body up.

Please leave your feedback about this Brazilian Workout!

May 222015
 

Legs and Butt Shaper Workout

Legs and Butt Shaper Workout By BeFiT

Legs and Butt Shaper Workout

Steps for the legs and butt shaper workout:

1. Chair Pose
Put your feet together, shift your weight back into your heels, join your hands together in a prayer position and take it down, in a squat position. All you have to do is pulsing, that is go up and down, but just a little a bit. Ensure that your feet does not move from its position. Squeeze everything and you will feel that your body is getting heated which is great. The heat causes change. Do this for 30 seconds.

2. Side Squats
Lift your right leg up and put it at a certain distance from your left leg. Do this back and forth while staying in your squat position. Do this continuously for 30 seconds.

3. Lateral Kick
Shift your weight to the left leg, take your right leg a bit to the side, flick it and then tap it down. When you flick, it has an impact on your obliques and your standing leg works on your outer thighs. Do this for 30 seconds.

4. Jump Squats
Take a small jump and sit back in the squat position. Do this continuously for 15 seconds. While you jump, take your hands back and when you come to your squat position, join back your hands. Ensure that your hands are straight when you are taking them back. After performing jumping squats, come back to the chair pose and do it for 30 seconds. Catch your breath and relax your shoulders.

Again perform side squats and lateral kick but this time to the left side. Do each exercise for 30 seconds. Perform jump squats again for 15 seconds.

You are half way to finish legs and butt shaper workout.

5. Curtsy Lunges
Put your hands on your hips. Put your legs at a little distance from each other. Now take right leg behind your left leg in a cross position, bend your knees but make sure they do not touch the ground. Take your right leg as much far as you can. While doing this, keep your hips facing forward. Do this for 45 seconds.

6. Plie Jumps
Stand straight with your toes slightly apart and abs squeezed in. Sit in the squat position, then take a jump and bring your feet together and again sit in the squat position. Do this continuously for 30 seconds and then relax.

7. Hydrants
Sit down on your knees. Now place your hands on the floor. make sure that your hands and knees are in a straight line and your back is straight. Now lift your right leg up and bring it down again. Do this continuously for 30 seconds.

8. Hydrants/ Extension
Stay on your all knees and arms. Now lift your right leg up, give a flick and bring it down. Do this for 20 seconds.

9. Rainbow
Stay on your all fours, then lift your right leg and take it to the left while keeping it straight. Try to get your leg up and around as much as possible. Do this for 30 seconds.

Now repeat the last three exercise for the left side.

While performing legs and butt shaper workout, pull in your abs tight and remember to breath.

Please leave your feedback for legs and butt shaper workout!

May 022015
 

Exercises For A Tight Butt

Exercises For A Tight Butt Video By Fitness Trainer Rebecca-Louise

Exercises for a Tight Butt

Exercises For A Tight Butt In A Image

Steps for the exercises for a tight butt:

1. Exploding Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor. Now stretch the front leg at front as you stand up like giving flatter kick. Then get back on original position. Keep bending your knees for 10 secs. Keep your torso straight.

Switch the leg and do the same moves exploding lunges with other leg for 10 secs.

2. Squat to Leg Lift
Stay in standing position. Squat is like sitting on the chair keeping a little gap between thighs. Stand up as lifting left leg off a floor and extending it out on the side; grip for one second. There you need lower leg rear to base as you go to squat position. Do these moves for 10 secs.

Switch the leg and do the same moves squat to leg lift with other leg for 10 secs.

3. Sumo Squats
Set with your feet wider than hip-width, get a ball in a face to your chest. Squat down as much as you can, and get the ball down while you are squatting. Then get back up by holding ball. Squeeze the glutes when you squat up. Do Sumo Squats for 15 secs.

4. Four Count Squats
This is wide squat but with counts of ‘4’. Keep a wide gap between legs. Now do the squat slowly as you squat start counting as well 1-2-3-4. At one count bend your knees, at 2 count arms down, at 3 count getting into squat position and at 4 counts in proper squat position. Do the Four Count Squats for 15 times.

5. Bulgarian Split Squats
Get the lower chair or sofa at the back. Stand in front of chair or sofa and keep your one on leg on sofa or chair. Make sure you are in comfortable position. Then squat down and be sure your knee doesn’t go over the toes (the leg on the chair). Keep your hands on your waist like holding it to do bulgarian split squats comfortably. Do the Bulgarian Split Squats for 10 secs.

Switch the leg and do same moves bulgarian split squats with other leg for 10 secs.

6. Kneeling Leg Lifts
Get on your knees and palms on the floor with your hands straight under your shoulders and your knees straight under your hips. Lift your left leg up straight as your upper body level and slowly take up then take down. Do these moves for 10 secs.

Now switch the leg and do same moves Kneeling Leg Lifts with the other leg for 10 secs.

You are half way through to finish exercises for a tight butt.

7. Kneeling Heel Press
Stay in above position. Now take the one leg up as much as you can and kneel up the toes like doing pluses. Do these moves kneeling heel presses for 10 secs.
Now switch the leg and do same moves kneeling heel presses with the other leg for 10 secs.

8. Fire Hydrants
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Remain your back directly, raise your right thigh on side taking your knee out as much as possible. Do these moves fire hydrants for 10 secs.

Now switch the leg and do same moves fire hydrants with the other leg for 10 secs.

9. Leg Circles
Lie on the floor on side. Lift upper body up on side and get support balancing the floor with your forearms. Now lift the upper leg up as you are on your side the legs should be on top of the other leg. Now take small clockwise circles by moving your leg in circles. Do these moves leg circles for 10 secs.

Now switch the side and do same moves leg circles with the other leg for 10 secs.

Please leave your feedback for the exercises for a tight butt, if you are doing these exercises already!

Apr 032015
 

8 Mins Booty Workout

This 8 mins booty workout is takes only 8 mins to do and give you firm butt.

Steps for the 8 mins booty workout:

8 Mins Booty Workout1. Donkey Kicks
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Maintain your right knee at a 90-degree angle as you leisurely raise your leg at the back like kicking at back. Do these moves for 20 times.

2. Fire Hydrants
Stay in above position. Continue your knees, hip wide separately and curve them at a 90-degrees position. Remain your back directly, raise your right thigh on side taking your knee out as much as possible. Do this move for 10 times.

Now do the above Donkey Kicks for left leg for 20 times.

Then repeat Fire Hydrants for left legs for 10 times.

3. Leg Circles
Stay in above same position on the mat. Now lift the right leg up on upper body level. Take the circle moving your foot in clockwise position. Do these moves for 10 secs.

Then take the circles anti-clockwise for 10 secs.

Now switch the leg to left leg. Take the circles clockwise for 10 secs. Then take the circles anti-clockwise for 10 secs.

4. One Leg Glute Bridge
Lie on your back on the yoga mat and knees bent at 90 degrees. Keep your arms straight touching the floor. Lift the hips off from the floor. Lower your hips and do the move again and a faintly harder account of the Glute bridge is to grasp the top of the overpass and lift every leg one next the other in a marching order. Do these moves for 20 times.

Then switch the leg and do same moves for 20 times.

5. Kneeling Leg Lift
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Lift your left leg up straight as your upper body level and slowly take up then down. Do these moves for 20 times.

Now switch the leg and do same moves again with other leg for 20 times.

You are half way through to 8 mins booty workout.

6. Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor. Then get back on original position. Keep bending your knees for 20 times. Keep your torso straight.

Switch the leg and do same moves with other leg for 20 times.

7. Squats
Stay in standing position. Keep a gap between your legs then get your body down taking your back out like sitting on chair. Then get back up. Do the squats for 20 times.

8. Squat Pulses
Stay in above squat position. Now do the squat by like getting your body down taking your back out like sitting on chair. Then pulses for 20 secs (Means keep bouncing on same position with little move).

9. Wall Sit
Take a pose in front of a wall and lean beside it. Glide down until your knees are at about 90-degree angles. Stay in this position for 60 secs to finish off 8 mins booty workout.

Please leave your feedback for the 8 mins booty workout!

Mar 072015
 

How to Lose Back Fat Fast

How to Lose Back Fat Fast Exercises Video By XHIT

Do you want to lose back fat fast and an easiest way? All you need do is follow the below steps. These are very easy exercises and you can do this in your home too.

How to Lose Back Fat Fast

How to Lose Back Fat Fast

Steps for how to lose back fat fast exercises:

1. Supermans
Lie down face down on your tummy with arms and legs extended on yoga mat. Maintain your neck in a impartial position and maintain your arms and legs immediately and trunk stationary, concurrently lift your arms and legs in the upward direction of the ceiling balancing on your tummy. Grasp for two to five seconds and get back down to lying down. Then repeat the moves. Do these moves for at least 30 secs.

2. Alternating Superman Raises
Stay in above position. Maintain your neck off ground position and slowly raise one arm and the opposed leg at the similar time, until they are off the floor (same as above position). Then stay in this position for couple of seconds and slowly get back to the initial pose. Now switch the leg and arm and repeat the move. Do these moves for 30 secs.

3. Child’s Pose
Get on your knees sitting on them. Keep your arms straight up in the air and take your arms and upper body on floor bending from waistline. Touch the floor with your arms and get the head down. Stay in this position for 30 secs.

4. Wide Rows
Hold the dumbbells in your hands and get in a squatting position. Open up your arms and bend from elbows on side. Then lift the dumbbells upward on shoulder level (elbows should bend and come out on sides) and exhale. Then bring it back. Do these moves for 30 secs.

5. Inverted Rows
Stay in above position but bend from elbows in by chest. Then lift the dumbbells upward, elbows should bend get inverted to chest line and exhale. Then bring it back. Do these moves for 30 secs.

6. Hammer Rows
Get your one leg on bench balancing from knee to foot and other one on the floor. Keep same arm on bench balancing on your palm and hold the dumbbell in other arm. Now lift the arm with the dumbbell up to shoulder level. Slowly get the arm back down to the initial pose and repeat for 30 secs.

Then switch the side and do same moves for opposite arm and leg.

7. Dead Lift
Get in standing position. Take the dumbbells in both hands. Now slowly get down holding the dumbbells like doing a squat. Take the dumbbells nearly to the floor and slowly bring it up in initial position. Do these moves for 60 secs.

8. Opposite Toe Lifts
Stay in standing position keeping a little gap between your legs. Hold the dumbbell in one hand and keep other hand on your waistline. Now get down touch the opposite toe with dumbbell. Do these moves for 15 secs.

Then switch the arms and do same move with other arm to toe.

9. Seated Flys
Sit on the chair or bench. Hold the dumbbells in both hands. Now bend your upperbody down while sitting there. Then take your arms outer side with dumbbells in hands on shoulder level like you are opening the door. Do these moves for 30 secs.

Then repeat whole set from wide rows to finish off the exercises for how to lose back fat fast.

Please leave your feedback for the how to lose back fat fast exercises!

Feb 232015
 

Butt Lift Workout

Butt Lift Workout Video By Cassey Ho

Butt Lift Workout is a one of the very special and attractive exercise for the butt!

Butt Lift Workout

Steps for the butt lift workout:

1. Squat
Stand with feet hip-width separately and abs trail in. Drop your shoulders and heft your chest and hook your knees and squat down plunge your butt out. Stand back up and heft your right leg beyond you while nip your right butt cheek and outstretch arms forward. Lower your leg and arms and interchange sides and replicate and do 20 reps.

2. Pointed Butt Lift
Get downward on your hands and knees and take hold of a solo dumbbell and lay it ahead of your left knee. Hoist your left leg up so that your left thigh is comparable to the floor and your toes pointed as the crow flies up and this is the opening position and next, hoist your left leg up as lofty as you can so that you experience a nice tight widen in your butt. Lower back down to preliminary position and this completes one rep. Do for 30 secs for both legs.

3. Heel Kick
Stay in above position and but get on your forearms. Kick your heel on the floor and make sure that your back stays straight and that your hips don’t turn around outwards. Bring leg upward in the air and kick back on the floor again. Do for 30 secs for both legs.

4. Fire Hydrants
Stay in above position but get on your palms. Elbows should be a little bent and back should be equivalent to the earth, not arched or influenced downward. Maintenance the kneeling point raise left leg out to the side, similar to the ground. Maintain for another and unhurriedly revisit to the preliminary position. Finish the movement with one leg for 30 secs then carry on another leg for 30 secs.

5. Bridge
As you do this, make certain to tilt your pelvis and to draw your belly button on the way to your spine to slot in your abs. Press your feet into the floor and haul up your hips to the ceiling as lofty as is contented. Think of it as thrilling your hips to the firmament or the ceiling. As you lift, you should grasp your buttocks to formulate them extra firm, but not become firm them too much. Do not let them splay out to the side or you can damage your knees and your rear. Keep your shoulders on the base to guard your neck. Remember to pull your shoulders into the mat as you lift up and seize the pose for five full breaths and liberate back to the start point.

6. Single Legged Bridge
Sprawl on your back with your knees bent and your feet flat on the floor near your butt and hip-width separately. Keeping your knees in line, extend one leg upward in the air. Now push your hips up toward the ceiling as high as you can go. get down slowly on the the floor. do these moves for 30 secs then switch the leg and carry on for another 30 secs.

Please leave your feedback for the butt lift workout!