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Workout Moves For A Gorgeous Body –
Workout Moves For A Gorgeous Body – Ball Squat
Ball squat with front raise
For butt, thighs, and shoulders
A. Stand with feet shoulder-width apart and arms at your sides, pressing a stability ball between your lower back and a wall.
B. Keeping the ball pressed against the wall, squat until thighs are nearly parallel to the floor and lift arms in front of you to shoulder height. Hold this position for 2–3 seconds, then lower your arms and return to standing. Do 3 sets of 10–12 reps, holding the last rep in each set for 10–15 seconds, and resting for 30 seconds between sets.
Trainer tip: For more of a challenge, hold a 5-pound dumbbell in each hand or a 10-pound medicine ball with both hands throughout the move.
Workout Moves For Gorgeous Body – Ball Pull – In
Ball pull-in
For core, chest, and shoulders
A. Kneel with stability ball in front of you, then walk hands forward, rolling up on the ball until it’s beneath your shins and your body forms a straight line from your head to your feet.
B. Keep upper body stationary, and pull ball in toward chest with both legs. Return to extended position to complete 1 rep. Do 3 sets of 10–12 reps, resting for 30 seconds between sets.
Trainer tip: Keep your chin tucked throughout the move. For an extra challenge, target the muscles on the sides of your stomach by twisting your right knee toward your left side (and vice versa) when you pull the ball in.
Workout Moves for a Gorgeous Body
Thigh Shaper
From Health magazine
For inner and outer thighs
Lie on your left side on the floor with the ball between your calves. Support your head with your left hand and balance yourself with your right hand on the floor in front of you. Squeeze the ball between your legs, slightly lifting your left leg off the floor.
Hold for a second, then relax; that’s 1 rep. Do 3 sets of 10–12 reps, resting up to 30 seconds between sets; repeat on your right side.
Pilates – Charlie Angels Abs Exercise
Charlie’s Angels abs
For triceps, lower abs, inner thighs, hips
From a seated, feet-forward position, lean your upper body back while contracting your abs. Straighten arms, interlacing all fingers except your index fingers. Lift knees, forming a tabletop with shins. Keep arms pointing forward and circle knees to the right, down, to the left, and up (shown); reverse direction. (If this is too challenging, place palms on floor behind you for support.) Complete 4 circles in each direction. Maintain a 120-degree bend in knees, straightening out as you circle through the 6 o’clock position. Continuously contract abs to protect lower back. Repeat 2–4 times.
Pilates – Side Incline With A Twist
Side Incline With A Twist
For triceps, biceps, core, waist
Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.
Pilates Swan Dive Exercise
Swan dive
For triceps, shoulders, lower back; stretches abs, chest
Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in (shown). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6–8 times.