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Women fitness ---Tips,Tricks and workouts


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  1. #121
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    Re: Women fitness ---Tips,Tricks and workouts

    Chest Workout

    Thanks to the amazing power of modern pushup bras, now even small-chested women can fake a figure like Sofia Vergara.

    And while tricky undergarments are a great quick-fix for enhancing your chest, you can get a similar, longer-lasting effect by strengthening the right muscles—the ones that lie below and behind your ladies, the pectoralis major and minor.

    Bonus:
    This plan is also designed to build the muscles in your back and shoulders that are responsible for perfect posture—the key to flaunting your curves with confidence.

    How it works:
    Three days a week, do 1 set of each exercise back to back, with no rest between moves. After the final exercise, rest for 30 seconds, and repeat the full circuit 3 more times (4 total rounds).

    You will need:
    Free weights, Medicine ball, Swiss ball


    1. A Lie faceup on the floor with knees bent and feet flat, holding a medicine ball at chest





    1. Keeping lower back pressed into the floor and abs engaged, explosively throw the ball straight up as high as possible.
    2. Catch with straight arms and immediately lower back to your chest and repeat.
    3. Continue at a quick pace until all reps are complete.



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    Re: Women fitness ---Tips,Tricks and workouts

    1. Grab a dumbbell with right hand and lie on back on a Swiss ball. Raise hips so that body forms a straight line from knees to shoulders. Hold the dumbbell at chest and draw shoulder blades down and together.





    1. Press the weight straight up and then lower back down to the chest.
    2. Nothing but your arm should move.
    3. Complete the prescribed number of reps with right hand and then repeat on the left to complete one set.



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    Re: Women fitness ---Tips,Tricks and workouts

    1. Grab a pair of light dumbbells and stand tall with feet hip-width apart, knees slightly bent. Hold the weights in front of thighs.





    Keeping core braced, draw shoulder blades down and back as you lift the weights above head in a Y position. Return to start at a slow and controlled pace.


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    Re: Women fitness ---Tips,Tricks and workouts

    Grab a pair of dumbbells and get into straight-arm plank position. Dumbbells should be directly below shoulders, feet slightly wider than hip width.



    Without moving hips, bend left elbow and lift the weight up to chest, keeping elbow close to body. Slowly lower the weight back to starting position, and repeat on the other side.
    That's one rep.


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    Re: Women fitness ---Tips,Tricks and workouts

    Stand with feet-hip width apart, holding dumbbells with palms facing forward. Bend knees, shift hips back, and bring torso close to parallel with the ground.


    Without moving torso, raise arms straight out to sides to shoulder height. Pause, then slowly return to starting position.


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    Re: Women fitness ---Tips,Tricks and workouts

    Exercises to Tone Your Butt
    Hip-Lift Progression

    This is an awesome way to relieve tension in your lower back and work your butt at the same time. Do it:

    • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
    • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
    • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
    • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
    • Keeping your hips up, place your foot back on the floor and then lower your hips.
    • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.




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    Re: Women fitness ---Tips,Tricks and workouts

    Toe Taps

    The, um, lower, looser part of my butt takes a beating from this move. Thankfully.

    Do it:

    • Lie on the floor with your arms on your sides.
    • Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
    • Now slowly and quietly tap your left toes to the floor, then your right.
    • Alternate tapping feet for one minute.
    • If you feel any lower back pain, don't bring your toes all the way down.




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    Re: Women fitness ---Tips,Tricks and workouts

    Single-Leg Front Raises
    Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.

    Do it:

    • Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
    • Bend your right leg and raise it about 3 inches off the floor.
    • Extend both arms in front of you at chest height and your palms facing down.
    • Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
    • Continue alternating arm raises until you've done 8 total, 4 reps on each arm.
    • Now switch legs, doing 8 more reps standing on your right leg.




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    Re: Women fitness ---Tips,Tricks and workouts

    Squat with Kick-Back
    You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.



    Do it:




    Stand with your legs shoulder-width apart.

    • Sit back to a squat, bringing your fists close to your chin.
    • Then bring your left leg straight behind you while extending your arms forward.
    • Return to the squat position, then repeat on the other side.
    • Continue alternating sides for one minute.
    • As you squat, remember to keep your weight back on your heels.
    • When extending the leg behind you, keep your hips square — don't twist them toward the side.




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    Re: Women fitness ---Tips,Tricks and workouts

    Single-Leg Squat with Towel

    This targets that messy undies spillover area between the very back of your bum and the lower part of your hips. You don't have that? A double scoop for you then, fitness queen.

    Do it:

    • Stand with your feet together and place your right foot on top of a folded towel.
    • Shifting your weight to your left leg, slide the towel out slowly to your right.
    • Then slowly return to the start position.
    • Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
    • When you squat, your left knee should bend between 45 and 90 degrees.
    • After 30 seconds, switch legs and do the squats and slides for another 30 seconds.




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