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 262015
 

How to Get Slim Calves

How to Get Slim Calves – Video By Rebecca-Louise

Here is the how to get slimmer calves workout by fitness trainer Rebecca-Louise. She is showing the best moves to get the slimmer calves.

How to get slim calves

How to Get Slim Calves

Step by step moves for the how to get slim calves workout:

1. Calf Raise and Pulses
Get in standing position with little gap between your legs. Now raise your body up and get on your toes. Then get down in original position. Make sure to hold your core nice and tight and your eyes should be focusing on straight line. Do these moves for 10 time.

Now do the pluses for 10 secs. Pluses means you are just bouncing back in same position without gong back to the original position.

Do above whole set (Calf Raise and Pluses) for 3 times.

2. Seated Calf Raise w/weight
Sit on the chair or sofa at front edge and touch the floor with your foot. You need light weight or dumbbells for this exercise. Hold the dumbbells in your hand and put your hands on your knees with the How to get slim Calves. Then raise your legs up from the back of your foot and get on your toes (be seated). Now bring back legs down in original position. Do these moves for 10 times.

Now stand up take your right leg at front and left at back by stretching your legs. Bend the front leg from knee and stand in same position for 10 secs. Then switch the legs and do same with other leg from 10 secs.

Then repeat seated calf raise with weight exercise again for 10 secs.

Now stand up again and take the right leg at front and left where it is. Bend your left knee a little and pull the right toes up in the air balancing on back of the foot. Keep your hands on your left calf for resting. Stay in this position for 10 secs. Now switch the legs and do same moves with other legs for 10 secs.

Then repeat seated calf raise with weight exercise again for 10 secs.

3. Hops
Get on standing position. Now jump at front and then back like hopping with both legs. Do these moves for 30 secs.

4. Skater Hops
Stay in standing position. Now take your left leg on the back of right leg as much as possible with a jump like hopping. Then jump right leg on the back of the left leg like hopping. Do these moves for 30 secs.
Than follow hops for 30 secs.

4. Squat to Calf Raise
Stay in standing position and keep a wide gap between your legs then get your body down taking your back out like you are sitting on chair. When you get back on standing position raise your calves by getting on your toes. Do the squats to calf raise for 60 secs.

Please leave your feedback for how to get slim calves workout!

Feb 082015
 

Miley Cyrus Leg Workout Routine

Hey…. If you want to get slim and sexy legs like Miley Cyrus in a little time, retain doing this Miley Cyrus leg workout routine and get the sexy legs. So there are following steps for the Miley Cyrus leg workout routine that is very effective and easy to do.

Miley Cyrus Leg Workout Routine

Miley Cyrus Leg Workout Routine

Steps for Miley Cyrus leg workout routine

Each of exercises in Miley Cyrus leg workout routine are for total 50 secs.

1. Alternating Lunges
Here foot forward and leisurely shifts your body weight over the foot in forepart. Leisurely lower your hips undeviating, earthbound until your thigh forms a 90-degree with your shin perpendicular to the tier. Now shove your body weight off your forepart foot using your forepart thighs and glutes to back to a footing scene with your feet together. Step with the other foot for the next rep so you work both legs equally.

2. Pile Squats
Promptly leap undeviating, up, arrival in a deep pile squat scene with legs open outspread to the sides with knees and toes fairly revolve out, hips under shoulders. Reiterate leap, this time arrival in narrow squat scene. Spread your legs outspread and angle your toes out to the sides. Then crook at the knees and squat down so that your knees make a 90-degree angle, and now you are going to pulse up and down about 3-4 inches.

3. Side Lunges
Here stand with your feet hip-width apart and clutch your arms at whatever scene help your parity. Retain your back tall and abs occupied. With your right foot, step out undeviating, to your right. Crook your right knee and retain your left knee undeviating, so you seize your right rump, hip and thigh to parity and clutch your body weight. Clutch for one to three seconds, and then shove off from your right foot, back to the starting scene.

4. Lateral Leg Lifts
Stand up on one leg with your back undeviating retain your stabilizing knee fairly bent. Clutching your facing leg a few inches off the terra firma, lift it as high as you can. To do lateral leg elevate from a lying scene, retain a side of your body in intercourse with the terra firma, exceptionally from hip to ankle. You can rest on your elbow, but warrant your back is in line with your legs and not tendency forward. Retaining your core muscled dense, lift your upper. Do 25 secs on each side.

5. Squats
Spike your toes fairly outwards, as this helps to stabilize your pose. Retain your arms enlarge in forepart of you. Shove your hips back, leisurely crooking your knees to a 90-degree angle. Retain crooking until your cripple is equidistant with the tier. Your knees shouldn’t extend beyond the tips of your toes unless you are very tall. Your body weight should be strenuous on your heels rather than on your toes.

6. One Legged Calf Raise
Scene toes and balls of feet on calf block or preferment with heels and arches broaden down. Place hand or hands on support for parity. Lift one leg to rear by crooking knee. Raise heel by broaden ankle as giant as feasible. Lower heel by crooking ankle until calf is stretched. Do 25 secs on each side.

7. Fire Hydrants
Retain your knees, hip outspread apart and crook them at a 90-degrees angle. Retain your back undeviating, raise your right thigh and escort it close to your chest as much as you can. Then raise the same thigh out to the side by retaining the hips still. Now, kick your raised leg leisurely in the backward scene and doing the same with other. Do 25 secs on each side.

8. Kneeling Leg Lift
There your arms are nice and fixed and directly in alignment with your shoulders. Retain your hands on the floor and lift your right leg beyond you in an L shape, as if you’ve got a weight cinched under your knee and you’re trying to lift it off the floor. Lower it back down and reiterate. Do 25 secs on each side.

9. 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 25 secs on each side

Please leave your feedback for the Miley Cyrus leg workout routine!

Nov 222014
 

Killer Leg Workout

This leg workout is performed in narrow squat position.

Killer Leg Workout

Steps for the killer leg workout:

1. Narrow Squat Slider

Get in standing position. Bend the legs from the knees holding the hands together straight and get in squat move. Keep the legs together without any space in between. Now take your right leg out on side touching with toe on the floor and get back same way. Do this moves for 15 times. Then switch the legs and do moves for further 15 times on other leg.

2. Narrow Squat Lifter

Stay in same position as above. Take your right leg on take off the floor. Then lift up and down. Do this moves for 15 times. Switch the leg and repeat the moves for 15 times for other leg.

Repeat the whole set of Narrow Squat Slider.

Then repeat the whole set of Narrow Squat Lifter.

Leave your feedback for the killer leg workout!

Oct 262014
 

Best Leg Workout

Step by step best leg workout:

Best Leg Workout

 

1. Half Clam Lifter
Sit on yoga mat folding your legs on side. Keep your arms on floor by supporting with your palms just in front of your knees. Take one leg at back on sideline. Now lift that leg folded up and then down (see the picture) on waistline. Do these moves for 40 secs and pluses for 10 secs.

2. Lateral Leg Extension
Sit in the same position as above. Extend the listed leg and get support on one arm on floor with palm. Fold the leg in and out. Do these moves for 40 secs.

3. Floor Tap
Stay in above extended position. Take the leg little bit backward. Then Tap the leg on floor for 30 secs.

Repeat the whole above set from start for other side.

4. Brogger
Lie on your back on yoga mat. Keep your arm straight touching the floor. Lift the legs up and fold your legs, spread a little and touch from heel to each other. Now take the legs a little up and front on air. Then get back in original position. Do these moves for 30 secs.

5. Brogger Abs
Stay in above position. Take your arms over head on floor. Then take arms to leg and lift your upper body by chest and same time take the legs a little up and front on air. Then get back in original position. Do these moves for 30 secs.

6. Heel Clicks
Keep your hands under your bum for support. Keep your legs straight up in the air. Drop the legs down a little bit and hold for 10 secs. Then tap the heels for 30 times.

7. Criss Cross Legs
Stay in above position. Take the legs up in 90 degree. Criss when the legs are out and cross when they are in. The criss cross the legs for 30 secs.

8. Tiny Leg Circle
Stay in laying position. Keep your arms straight touching the floor. Take one leg up at 90 degree. Then take mini circles up there for 15 secs. Then do the mini circles other way round for 15 secs.

9. Leg Circle
Stay in above position. Take the bigger circles for 15 secs. Then do the bigger circles other way round for 15 secs.

Repeat the whole set of steps 8 and 9 for other leg to perform this whole best leg workout.

Try best leg workout and leave your feedback!