Arm Exercises for Women: Dumbbell Cross Jab - Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep. by candice
candice
candice Arm Exercises for Women: Dumbbell Cross Jab - Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.
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Dumbbell Cross Jab: Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows by bluewillow
bluewillow
bluewillow Dumbbell Cross Jab: Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows
FITNESS
Arm Exercises for Women: Reverse Fly - Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep. by candice
candice
candice Arm Exercises for Women: Reverse Fly - Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.
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Circuit 2, Move B: Squat and Arnold Press Hold a dumbbell in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms curled to shoulders, palms facing in. Slowly bend knees and sit back into a squat. Return to a standing position, pressing the dumbbells overhead, palms rotating to face outward. Slowly lower dumbbells back to shoulders and repeat. Do 12 to 15 reps. by candice
candice
candice Circuit 2, Move B: Squat and Arnold Press Hold a dumbbell in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms curled to shoulders, palms facing in. Slowly bend knees and sit back into a squat. Return to a standing position, pressing the dumbbells overhead, palms rotating to face outward. Slowly lower dumbbells back to shoulders and repeat. Do 12 to 15 reps.
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Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website by osa
osa
osa Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website
exercises
The Drop a Jeans Size Workout:  Reverse Flye Targets: Upper back and abs Lie facedown on stability ball, holding a dumbbell in each hand with elbows slightly bent and palms facing in, and extend legs behind you hip-width apart to balance on toes. Maintaining slight bend in elbows, raise dumbbells out to sides up to shoulder level, palms facing floor, then lower to start. by candice
candice
candice The Drop a Jeans Size Workout: Reverse Flye Targets: Upper back and abs Lie facedown on stability ball, holding a dumbbell in each hand with elbows slightly bent and palms facing in, and extend legs behind you hip-width apart to balance on toes. Maintaining slight bend in elbows, raise dumbbells out to sides up to shoulder level, palms facing floor, then lower to start.
To order
Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine by chasity
chasity
chasity Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine
Health
Sit with your knees bent; feet flat on the floor ~ hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace core, curl tailbone under, & slowly lower upper body to 45-deg angle. At the same time, bend arms to bring elbows close to body, closing hands into fists and pulling them toward shoulders at eye level (b). Pause, then reverse the motion to return to start. That's one rep. by elaineevents
elaineevents
elaineevents Sit with your knees bent; feet flat on the floor ~ hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace core, curl tailbone under, & slowly lower upper body to 45-deg angle. At the same time, bend arms to bring elbows close to body, closing hands into fists and pulling them toward shoulders at eye level (b). Pause, then reverse the motion to return to start. That's one rep.
Favorites
# Twist-Up Targets shoulders, triceps, core, butt, legs First, stand with feet hip-width apart with a dumbbell in each hand. Next, bend your elbows and bring the weights in front on your shoulders, with your palms facing each other. Then, lower into a deep squat. Now stand up and rotate your body to the left pressing your right arm diagonally overhead. Reverse the motion to return to a deep squat, switch sides and repeat. That's 1 rep, do 3 sets of 10-15 reps. by candice
candice
candice # Twist-Up Targets shoulders, triceps, core, butt, legs First, stand with feet hip-width apart with a dumbbell in each hand. Next, bend your elbows and bring the weights in front on your shoulders, with your palms facing each other. Then, lower into a deep squat. Now stand up and rotate your body to the left pressing your right arm diagonally overhead. Reverse the motion to return to a deep squat, switch sides and repeat. That's 1 rep, do 3 sets of 10-15 reps.
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Lie facedown on an incline bench, holding a pair of dumbbells at arm's length, palms facing forward (a). With your elbows slightly bent, take one second to raise the weights out to your sides (b). Pause for one second, then take two seconds to lower the weights. That's one rep. Do 10 to 12. by candice
candice
candice Lie facedown on an incline bench, holding a pair of dumbbells at arm's length, palms facing forward (a). With your elbows slightly bent, take one second to raise the weights out to your sides (b). Pause for one second, then take two seconds to lower the weights. That's one rep. Do 10 to 12.
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Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat. by yobi
yobi
yobi Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.
Bien-etre
Dumbbell 21s: Stand with feet shoulder-width apart. Hold one dumbbell with both hands, arms down. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Return to start. Do 7 reps. Now bring dumbbell up to chest and press forward. Return to chest. Do 7 reps. Then, starting with dumbbell at chest level, raise straight up overhead. Return to chest. Do 7 reps. by candice
candice
candice Dumbbell 21s: Stand with feet shoulder-width apart. Hold one dumbbell with both hands, arms down. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Return to start. Do 7 reps. Now bring dumbbell up to chest and press forward. Return to chest. Do 7 reps. Then, starting with dumbbell at chest level, raise straight up overhead. Return to chest. Do 7 reps.
To order
#inspira #fitness #connection  Bent Over Row  Stand with your feet shoulder width apart. Lean over, with knees slightly bent and grasp the weighted bar, hands shoulder width apart. Position your body parallel to the floor-core contracted. Exhale as you pull the weight up toward your abdomen, lightly touching your body. Pause, inhale, and lower the bar slowly and under control back to a straight arm position. Repeat the exercise until you have completed the prescribed number of repetitions. by candice
candice
candice #inspira #fitness #connection Bent Over Row Stand with your feet shoulder width apart. Lean over, with knees slightly bent and grasp the weighted bar, hands shoulder width apart. Position your body parallel to the floor-core contracted. Exhale as you pull the weight up toward your abdomen, lightly touching your body. Pause, inhale, and lower the bar slowly and under control back to a straight arm position. Repeat the exercise until you have completed the prescribed number of repetitions.
To order
Side Bends:  Hold a pair of lightweight dumbbells over your head, with your elbows slightly bent (A). Keep your back straight and slowly bend directly to your right as far as possible without twisting your upper body (B). Pause, return to an upright ?position, then bend to your left as far as possible.  Do 6 - 10 each side. by candice
candice
candice Side Bends: Hold a pair of lightweight dumbbells over your head, with your elbows slightly bent (A). Keep your back straight and slowly bend directly to your right as far as possible without twisting your upper body (B). Pause, return to an upright ?position, then bend to your left as far as possible. Do 6 - 10 each side.
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Clock press Lean forwards holding the straps (A). Hold your left arm to your chest and extend the right (B). Return to the start and repeat with your other arm. The left-right switches improve your muscle reaction times for better agility. by candice
candice
candice Clock press Lean forwards holding the straps (A). Hold your left arm to your chest and extend the right (B). Return to the start and repeat with your other arm. The left-right switches improve your muscle reaction times for better agility.
To order
# Deadlifts: Stand tall with your feet positioned at shoulder-distance apart. Straighten your arms toward the floor and rest the dumbbell on your thighs. Face your palms toward your legs. Step 2 Look straight ahead. Inhale, bend forward from your hips and lower the dumbbell toward the floor as you position the dumbbell close to your legs. Keep looking forward. Maintain straight legs with only a slight bend in your knees. Lower the dumbbells until you no longer can hold the proper form… by candice
candice
candice # Deadlifts: Stand tall with your feet positioned at shoulder-distance apart. Straighten your arms toward the floor and rest the dumbbell on your thighs. Face your palms toward your legs. Step 2 Look straight ahead. Inhale, bend forward from your hips and lower the dumbbell toward the floor as you position the dumbbell close to your legs. Keep looking forward. Maintain straight legs with only a slight bend in your knees. Lower the dumbbells until you no longer can hold the proper form…
To order
Anytime your hands go above your head, your abs are forced to work. Add a dumbbell to the move, and they work harder. Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands. Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead. Lower your arms as you straighten your knees to stand; this completes one rep. Do 15 reps for a set. by candice
candice
candice Anytime your hands go above your head, your abs are forced to work. Add a dumbbell to the move, and they work harder. Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands. Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead. Lower your arms as you straighten your knees to stand; this completes one rep. Do 15 reps for a set.
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Yoga - Relieve Back Pain With knees hip-width apart and with knees bent, fold at the waist grabbing your opposite elbows and letting your head hang. Hold for 2-5 minutes until you feel your back begin to release. by chasity
chasity
chasity Yoga - Relieve Back Pain With knees hip-width apart and with knees bent, fold at the waist grabbing your opposite elbows and letting your head hang. Hold for 2-5 minutes until you feel your back begin to release.
Health
The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine
Get In Shape
BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart.  Place your left arm directly over your left knee, using your right hand to support yourself by your hip ­(pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side by TamidP
TamidP
TamidP BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart. Place your left arm directly over your left knee, using your right hand to support yourself by your hip ­(pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side
Poses
kick the "pouch" 1.Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs 2. Press into floor with fingertips and lift feet about 6 inches. 3. Do 3 sets of 20 reps ***Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep. (Fitness Mag.) by candice
candice
candice kick the "pouch" 1.Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs 2. Press into floor with fingertips and lift feet about 6 inches. 3. Do 3 sets of 20 reps ***Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep. (Fitness Mag.)
To order
Shoulder Press - The dumbbells should be held at shoulder height with your palms facing out. Next, push the dumbbells over your head until by clarissa
clarissa
clarissa Shoulder Press - The dumbbells should be held at shoulder height with your palms facing out. Next, push the dumbbells over your head until
motivation
Get THOSE SEXY ARMS...using little bit of weight.  Tank top arms- start with lighter dumbbells...each week MOVE UP YOUR DUMBBELL WEIGHT by 2 pounds to 5 pounds. Do reps until your arms SLIGHTLY begin to "shake" your arms are not giving out, they are feeling the burn. :) by candice
candice
candice Get THOSE SEXY ARMS...using little bit of weight. Tank top arms- start with lighter dumbbells...each week MOVE UP YOUR DUMBBELL WEIGHT by 2 pounds to 5 pounds. Do reps until your arms SLIGHTLY begin to "shake" your arms are not giving out, they are feeling the burn. :)
To order
Jennifer Aniston's Yoga Moves for Flat Abs: Work abs, butt and thighs with the 'Crescent Knee-Up.' From standing, lunge backward with right leg. Then straighten knee as you extend arms overhead, palms facing each other and shoulder-width apart (Crescent pose). Stand, driving right knee to chest height and lowering hands to rest on top (as shown). Return to Crescent for 1 rep. Do 10 reps. Switch sides; repeat. #SelfMagazine by chasity
chasity
chasity Jennifer Aniston's Yoga Moves for Flat Abs: Work abs, butt and thighs with the 'Crescent Knee-Up.' From standing, lunge backward with right leg. Then straighten knee as you extend arms overhead, palms facing each other and shoulder-width apart (Crescent pose). Stand, driving right knee to chest height and lowering hands to rest on top (as shown). Return to Crescent for 1 rep. Do 10 reps. Switch sides; repeat. #SelfMagazine
Health
Tank top arms- start with lighter dumbbells...each week MOVE UP YOUR DUMBBELL WEIGHT by 2 pounds to 5 pounds. Do reps until your arms SLIGHTLY begin to "shake" your arms are not giving out, they are feeling the burn. :) by JoyBraveDriver
JoyBraveDriver
JoyBraveDriver Tank top arms- start with lighter dumbbells...each week MOVE UP YOUR DUMBBELL WEIGHT by 2 pounds to 5 pounds. Do reps until your arms SLIGHTLY begin to "shake" your arms are not giving out, they are feeling the burn. :)
Health condition for sports !
How to get Shakira's Abs: Standing Knee-Ups. Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps. #SelfMagazine by chasity
chasity
chasity How to get Shakira's Abs: Standing Knee-Ups. Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps. #SelfMagazine
Health
Flat Belly Fast—No Crunches! Four moves that guarantee you'll get abs in six weeks Hold a dumbbell in your right hand, bend your knees, and lean forward from your hips (a). Brace your abs and pull the weight up to chest height without rotating your torso (b). Return to start. That's one rep. Do two sets of each move (eight to 10 reps per side) three days a week to streamline your silhouette fast. by Nessa
Nessa
Nessa Flat Belly Fast—No Crunches! Four moves that guarantee you'll get abs in six weeks Hold a dumbbell in your right hand, bend your knees, and lean forward from your hips (a). Brace your abs and pull the weight up to chest height without rotating your torso (b). Return to start. That's one rep. Do two sets of each move (eight to 10 reps per side) three days a week to streamline your silhouette fast.
FITness NOT THINness
Barbell Hip Raise (A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat. by J.H.
J.H.
J.H. Barbell Hip Raise (A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat.
Fitness
Birddog: Advanced. Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep. by ST CASSY
ST CASSY
ST CASSY Birddog: Advanced. Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep.
Fitness
Deadlift & Bent-Over Row Combo: Stand with your feet hip-width apart, holding dumb-bells at your thighs (A). Keeping your knees bent slightly, bend at the waist until your torso is parallel to the floor (B). Pause, then pull the weights up toward your rib cage (C). Lower them, press back on your heels, and stand. That's 1 rep. by candice
candice
candice Deadlift & Bent-Over Row Combo: Stand with your feet hip-width apart, holding dumb-bells at your thighs (A). Keeping your knees bent slightly, bend at the waist until your torso is parallel to the floor (B). Pause, then pull the weights up toward your rib cage (C). Lower them, press back on your heels, and stand. That's 1 rep.
To order
Reverse Fly: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your by bluewillow
bluewillow
bluewillow Reverse Fly: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your
FITNESS