sweatsalty:

ULTIMATE WORK OUTS FOR YOUR BUTT

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.

• romanian deadlifts
• squats (really deep, feet wide and pointed out, knees pointed out too)
• bulgarian split squats
• barbell glute bridges/hip thrusts
• high step ups

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

• hill sprints
• squat jumps
• dynamic step ups
• lunge jumps
• box jumps
• plyo step ups
• lateral box jumps
• lateral box shuffles
• lateral bounding
• Brazil Butt Lift - the “bum bum” workout
• kneeling jump squats - these are on my “to try” list for when I’m stronger

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

• glute bridges (try single leg)
• hip thrusts (try single leg)
• pistol squats (there are hard!)
• single leg deadlifts
• glute ham raises (you’ll need something or someone to hold your feet)
• lunges (reverse, walking, etc.)
• bulgarian split squat
• high step ups

Other:

• seated band abduction
• stability ball back extensions
• monster & sumo walks
• butt blaster (hip extension) machine
• hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video

matchstickmolly:

The Abs Have It

One of the biggest motivations for any workout is getting the ab definition of a goddess, but it’s pretty tough to navigate just how to get there. This crash course in washboard workouts will have you sweating and crunching in no time [and nearly all of them are free! More money for this, I suppose]. Enjoy!

YOUTUBE WORKOUTS
Sparkpeople 15-Minute Abs Workout
Tara Stiles Yoga for Strong Abs
Sadi Nardini Ab Transformer
Sadi Nardini Yoga for Core Strength
Body Rock Kissable Abs
Body Rock Epic Abs
Fitness Model Abs Workout
Victoria’s Secret Abs Workout
SarahFit Endless Summer Abs

HULU FITNESS CHANNEL WORKOUTS
Envy Girls Abs of Envy
SELF Firm Flat Abs Fast!
Exercise TV Incredible Abs
Jillian Michael’s Mini Workouts: Abs
‘The Situation’s’ Ab Workout [jk. kind of.]

DVDS
Jillian Michaels Six-Week Six-Pack
Crunch-Free Extreme Abs
Pilates Workout for Abs
Yoga for Fit Abs DVD

ONLINE PRINTABLE WORKOUTS
Lady Gaga’s Ab Workout
Sadi Nardini Ab Transformer
Women’s Health Flat Abs Workout
FitSugar Ab Workout

MISCELLANEOUS
12 Foods for a Flat Belly
Eating to Flatten Your Stomach
Jillian Michaels on Abs

[Originally posted on MatchstickMolly.com]

sweatsalty:

COMPLETE BLOGILATES/POP PILATES WORKOUT VIDEOS:

Back

• BACK ATTACK
• SEXY BACK WORKOUT

Butt

• BEYONCE BOOTYLICIOUS BUTT
• BUTT BLASTER
• SUPER BUTT WORKOUT

Core

• 3 MINUTE AB WORKOUT CHALLENGE
• 6 PACK ABS IN 6 MOVES!
• ABOMINABLE ABDOMINALS
• CINCH THAT WAIST WORKOUT
• CORSET WORKOUT FOR A SLIM WAIST
• CRAZY CORE WORKOUT
• HOT ABS WORKOUT
• INTENSE AB WORKOUT
• LOWER BELLY POOCH ATTACK
• MUFFIN TOP/LOVE HANDLES EXTERMINATOR
• MUFFIN TOP MELTDOWN
• UH-OH OBLIQUES
• YOU’VE GOT ABS FLAT ABS WORKOUT CHALLENGE

Legs

• INNER THIGH INSANITY
• LEGILATES LEGSERCIZES
• LEGS AND THIGHS WORKOUT
• SADDLEBAG SHAVER
• SLIMMER INNER THIGHS/RUNNER’S CALVES WORKOUT
• SO YOU WANT NICE LEGS WORKOUT
• THANKFUL THIGHS THANKSGIVING WORKOUT

Upper Body

• ARM ATTACK
• TRICEP TONER
• UPPER BODY WORKOUT
• PUSH-UP CHALLENGE

Hybrid Workouts

• LADY GAGA STANDING ABS/LEGS
• PLANK ARM WORKOUT FOR FLAT ABS/TONED ARMS
• SERIOUS STANDING PILATES FOR LEGS/BUTT/OBLIQUES
• STANDING PILATES BY THE SEA FOR THIGHS/CORE/SHOULDERS

Full Body

• ALL I WANT FOR CHRISTMAS WORKOUT
• BIKINI BOD WORKOUT
• BIKINI BOOTCAMP
• BODY SLIMMING WORKOUT
• NEW BODY MAKEOVER
• POST THANKSGIVING TUNE UP
• SCULPTING TOTAL BODY WORKOUT
• SEA INSPIRED PILATES WORKOUT
• SUMMER SLIMDOWN WORKOUT
• TILL THE WORLD ENDS TOTAL BODY WORKOUT
• TOTAL BODY BANGIN’ WORKOUT
• TOTAL BODY SCULPT FOR ABS/BUTT/THIGHS
• WEIGHT LOSS PILATES

Beginner Workouts

• BEGINNER AB TIME!
• BEGINNER TOTAL BODY WORKOUT

Partner Workouts

• SCULPTING PARTNER WORKOUT

Stretches

• AMAZING UPPER BACK/LEG STRETCHES
• STRETCHING FOR FLEXIBILITY

Cardio

• 20/20 WORKOUT FOR FAT BLASTING & TONING
• BLOGILATES & BEX HIIT WORKOUT
• CARDIO KICKBOXING
• CRAZY PARK HIIT WORKOUT
• FAT MELTING ROUTINE
• FOOD BABY HIIT WORKOUT
• HEART THROBBER WORKOUT
• HIIT BODYWEIGHT WORKOUT
• KICK IT WORKOUT
• CARDIO DANCE!
• TOTAL BODY CARDIO KICKBOXING

skinnyfitconfident:

Triceps Dip

 Sit on a workout bench or sturdy chair and place hands on edge with fingers forward. Rest your calves and ankles on top of exercise ball. Next, straighten arms while lifting hips upward. Bend arms to lower torso and then straighten arms to return to starting position. Three sets of 10 reps each.

Low-Ab Crunch

 Lie on your back with arms at side and calves resting on the ball. Without arching back, raise hips upward while keeping abdominal muscles engaged for support (see A). With hips still raised, bend your knees and roll the ball toward body with feet until they’re flat on top of the ball. Slowly return to the starting position. Three sets of 10 reps each.

Plank

Keeping toes on the ground, lean on the top of ball with forearms while keeping remainder of body in a tight plane. Engage abs and align neck with spine for proper form. Three sets of 30 – 90 second position holds.

Crunch

Rest middle back on top of ball while keeping arms straight and palms placed on upper thighs (see A). Next, slowly curl upper body forward, one vertebra at a time, while keeping hands on top of thighs. After each crunch, lower back slowly to the starting position. Three sets of 10 reps each.

(Source:TheFitFork)

get-motivated-get-fit:

workthinitize:

thefitandhealthylife:

healthlifelight:

Girls girls girls do this!!! This is the workout that helped me to get rid of alot of the lower fat… if you are like me and end up rolling around :D put your hands into a diamond shape and put it under your butt to stop you from rolling, try it i swear you will see results asap 

DO THESE! :D  Right meow, as many as you can! 

these are so so so good for your lower abs. I already did some today, but it makes me want to do more!

fit-for-21:

fitness-vitality:

wishing-4-perfection:

Exercises that activate each buttocks muscle : 

• MEDIUS - Jumping Jacks 
• MAXIMUS - Deep Lunges 
• MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

dat ass

good to know!

trimthosecurves:

curvy—fit:

muffintop-less:

5 Brain Benefits of Running

“Running helps more than your heart and lungs. Promising brain research shows a strong link between running and a “younger,” more nimble brain. Vigorous cardiovascular activity pumps more oxygen-and glucose-rich blood to your noggin. And when you make running a frequent habit, the rewards are long-term. All forms of exercise generate more energy for the brain, but research indicates the more aerobically challenging the exercise, the greater the mental payoff. Here’s a look at your brain on running.

• New Thinking - Running sparks the growth of fresh nerve cells, called neurogenesis, and new blood vessels, called angiogenesis, says J. Carson Smith, PhD, an assistant professor at the University of Maryland in College Park who studies the role exercise plays in brain function. “We know that neurogenesis and angiogenesis increase brain-tissue volume, which otherwise shrinks as we age,” he says. In a 2011 study reported in the Proceedings of the National Academy of Sciences (PNAS), for example, older adults who exercised regularly increased the volume of their hippocampus—the region linked to learning and memory—by two percent, compared to inactive peers. That may not sound like much until you realize that this part of the brain isn’t known for increasing at any point in adulthood. What’s more, running appears to “rescue” many brain cells that would otherwise die.
• Sweating the Details - Running helps you get better at learning and storing new information and memories, and can potentially stave off age-related dementia. The hippocampus, a sea horse-shaped structure tucked under the medial temporal lobe, is most affected by neurodegenerative diseases such as Alzheimer’s. In a 2010 study, also in PNAS, adult mice “runners” grew new neurons that made them better at making fine distinctions between shapes and colors than sedentary rodents. Earlier studies on humans came to similar conclusions. These types of cognitive skills, including improved focus, help forestall dementia.
• Power Planning - Lacing up regularly may make the executive functions that happen in the frontal cortex—decision-making, planning, organizing, juggling mental tasks—easier. In a 2010 Japanese study, people who’d just completed bouts of physical activity scored higher on mental tests than those who did not. So it may be that if you run regularly, you can plan your kid’s birthday and your company retreat without mixing up the details.
• Quick Recall - Being aerobically active is key not just to making memories, but finding them when you want to. In a study of patients diagnosed with the early stages of Alzheimer’s disease, those who exercised were better able to recall names of famous people. Brain scans reveal activity in the caudate nucleus, which sits in the midbrain just below the corpus collosum. This area is involved in motor function, but also supports memory circuits; running appears to improve the quality of the signals being transmitted through those circuits, which means you have better access to the zillions of details you’ve got stored there.”

Full Article

p.s. Those are my feet from my run this morning. LOVE my Brooks! They’re super light-weight and springy =)

I have Brooks, too! I thought I was the only one (: I love them!

slowlygettingslimmer:

youbeautydailyaha:

MOVE: Jiggly Thigh-Busting Ballerina Leg Lift

WHAT IT DOES: You think this exercise is all thighs, thighs, thighs (that’s where you feel the burn), but it helps whittle your waist, too!It tightens and tones the muscles while elongating the limbs. If your body isn’t burning by the time you’re through, you’re not giving it your all. “Remember, if your muscles are not burning, they’re not working,” says Bowers. “You can always stop and take a five minute stretch, but otherwise, keep going. I find it’s easier to keep it up if you don’t stop!” 

HOW TO DO IT (watch the moving image above to see Mary Helen Bowers demonstrating the move)

1. On your right side, bend your knees and bring your legs in to a 45 degree angle from your torso. Find a comfortable position for your upper body. You’ll complete the sequence on your right side, and then your left side. 
2. Lift your left leg and straighten it, pointing your foot as you straighten it and stretching through the knee. Bend knee back above the right leg, keeping it raised. At the same time, position your left arm so it’s parallel to your extended leg. As you bend your knee, raise your arm up over your head. Keep your hips parallel, your shoulders down and your stomach pulled in tight. Do eight counts, four sets.
3. Hold your leg out straight for one last count of eight.

fatbttmgurl:

tumblrgym:

The Tumblr Gym would like to proudly present our new program. DormFit is a 100% free fitness program for high school and college students. We have specially designed it to allow you to exercise in the comfort of your own room or dorm with little to no equipment needed. We are very excited to launch our first set of video workouts. We hope you enjoy and get very fit!

Visit DormFit.com here

very cool site still developing!
(and perfect for those who just can’t afford the fancy shit)