Learn how to a side step lunges exercises and correct form for a side step lunge that will target your inner thighs to build muscle in this free workout video covering inner thigh exercise.
Expert: Jamie Smithers
Bio: Jamie Smithers has been a fitness model for over two years, working for Nike, VPX’s Redline, and being featured in Oxygen Magazine.
Filmmaker: Bob Hunt
Duration : 0:1:10
CLICK HERE for a FREE WORKOUT!!
Here are the best ways to train your back at home with dumbbells. You can’t neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area.
However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground.
So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more.
The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight.
There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work.
An alternative method of performing the DB Pullover is lying across a bench. In this position you will feel a greater stretch in the lats at the bottom position; however, you will want to use extra caution in the amount of weight you select. The more stretch, the more risk. So, in this position, keep your hips up, glutes contracted, abs braced and lower DB, and then pull back up.
A second exercise you can do is the Dumbbell Row. Like the DB Pullover, there are a few different ways in which this exercise can be performed.
Starting with the basic DB Row, place your left hand and knee on the bench, right leg slightly bent, butt back, abs braced, and back flat. Next, row the DB up from full extension up to your hip, keep elbow close and into your side.
To add a twist and target your lats and upper back differently, place your body in the same position, place your hand so that the palm is now facing towards your foot, with your elbow out. This is what is known as an elbow out DB Row. You will more than likely be a little bit weaker in this
position.
Also, using your hand and knee for support on the bench allows you to lift more weight, but you can also remove the support system and do these exercises one arm at a time or with both arms.
Instead of using a bench, you will use less weight with this exercise, but you will recruit more effort from your abdominals as well as the muscles in your legs to support your position. You can still perform the regular DB Row or the elbow out DB Row just as you would with a bench, but now you will be standing with a slight bend in the knees, leaning over slightly with your back flat.
The last exercise works your posterior delts and is known as side lateral raises in a bent over position. So, standing with two dumbbells, bring them out to the side, squeezing your shoulder blades together, and back down. You will feel a strong contraction in the posterior delts in this exercise.
The more bent over you are, the more you move stress to the back of the shoulder, and even between the shoulder blades. The more of a standing position that you are in, the more you recruit the medial delts. And when in a standing upright position, you will be working the medial and anterior delts mostly.
So those are some of the dumbbell exercises you can do for variety in training your upper back and lats at home without the need for fancy equipment.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
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Duration : 0:6:1
CLICK HERE for a FREE WORKOUT!!
I was once stuck in a tiny hotel room in Sydney, Australia, but still able to do a great total body bodyweight workout. And Im going to share that fat burning workout with you today so that you can workout anytime, anywhere.
There are a number of reasons travellers have for skipping workouts, including not enough time, the gym isn’t open 24 hours, or maybe your hotel doesn’t even have a gym. If any of these reasons hold true, then you can easily and quickly get your exercise in with this bodyweight hotel room.
I always like to start my bodyweight workouts with a squatting exercise. Now the choice is yours if you’d like to do a prisoner squat or a Y-squat. However, choose one where your arms are up in the air so as to get your back involved in the exercise as well.
While performing the squat, be sure to keep your elbows back and squeeze your shoulder blades together. As you are squatting simulate the sitting-in-a-chair motion. If regular squats are too difficult, then you can always use the bed to squat down onto. Perform 10 repetitions for this exercise.
Another great exercise to warm-up the body is the push-up and so you can do these for 10 repetitions. If you’re a beginner, then you can use the bed and do incline push ups. By leaning against the bed, you are taking some of the weight off, thus, making the push-up easier to perform.
Unfortunately, there isn’t anything in the hotel room where you can do inverted rows to work the upper back, so instead you’ll do stick-ups for 10 repetitions. Be sure to keep your shoulder blades squeezed together and your elbows and wrists back while performing this exercise. Tuck your elbows in to your sides and then back up. This is a good exercise for increasing the mobility in the back of your shoulders.
So you’ve now done 3 bodyweight exercises to warm up your entire body. Now you’re ready to get started.
For the first exercise, you’ll do a step-up onto the bed. If you want to make this exercise a little bit harder, then you can always drop down before you come up onto the bed, also known as the deep step-up. The deeper you go, the more it is going to work the back of your leg.
This is a very powerful exercise and a very good single leg strength exercise that you can do in your hotel room. If you are advanced, then complete 15 repetitions for one leg and then switch over to the other side. Intermediates can do 12 repetitions, and beginners can do 8-10 repetitions.
After the step-ups you will move to an upper body exercise known as the close-grip push-up. With your hands shoulder width apart, tuck your elbows into your sides and perform a push-up for 5-25 repetitions. Alternatively, if you’d like, then you can do a wide grip push-up. This exercise in particular forces your abdominals to work harder.
I just want to heed caution to those of you who might like to perform a series of dips using the bed. Don’t do it! When you do the dip exercise with your arms behind you, you are placing a lot of stress on the joint and are much more susceptible to suffering a shoulder injury.
With that out of the way, the next exercise you will do in the bodyweight hotel room workout is the split squat. With one leg in front and one behind, drop straight down, doing 5-15 repetitions. Once you’ve done all the repetitions for one side, switch to the other side and repeat.
Another great exercise for the lower body that you can do in your hotel room is Good Mornings or Waiter’s Bow. This exercise really works the hamstrings and so you can do 8-15 repetitions. So, for this exercise, you want to push you hips back, keep your chest up, squeeze your glutes and come back up.
To finish off the hotel room workout, you will do an exercise known as the Spiderman climb. This bodyweight exercise is going to work your abdominals. To get in position, start from the top of a push-up position, and then bring one foot up next to your hand, or however far your flexibility will allow. Return your foot to the original position and alternate sides. Repeat this for 10 repetitions per side.
So with your bodyweight hotel room workouts, you are really only limited a little bit by your equipment, but mainly by your imagination in using all the bodyweight exercises I use in the more of my classic bodyweight workouts.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com
Duration : 0:5:55
I want to be able to look nice in skinny jeans, but also look nice in a bathing suite too. so are there any exercises to firm up my thighs and legs?
Sure lots.
Google "Plyometric Exercises" if already have a good level of fitness.
I have skinny legs. I want them to be more tone n in shape. I really want great Calv’s. I think it would make my legs look bigger. What are some good exercises to do???
Ride an exercise bike or take up a spin class at the gym. Also step aerobics is great.
Hey there! I really need help and you got to answer this. I know ‘standing long jump’ does helps the leg strength and power but i want something like a "substitute exercise" as what my teacher asked.
I hope you can help me.
Thanks
Best exercise for the quadriceps in my opinion is barbell squats
squats, lunges, rear and side leg extensions, these are jsut a few
How can I slim down. Especially in my leg area, thighs and calves. Stomach too. I just need an easy and efficient way to loose weigt at he convenience of my own home 🙂 and what is the average weight for a girl who is five foot two???????
Hello,
Like you and so many others, I struggled for years with my weight. I tried so many different fad diets over the years with very little results.
I Have finally found something that actually works, and I will share it with you.
1. Walk 20 Minutes a day.
2. Do 20 sit-ups a day.
3. Do 20 Push-ups a day.
4. Drink at least 8 6oz. Glasses of water a day.
5. Eat healthy, and never binge eat.
6. Take a diet supplement such as the revloutionairy acai berry. It has been seen on the Oprah show, and also named the #1 Super Food.
Get A Free Trial 30 day trial of Acai Berry at:
http://30dayfreeacaiberrytrial.blogspot.com
Although this sounds extremely simple, it is very effective. Using the 6 Steps above, I was able to lose over 20 pounds in only 4 weeks.
Give it a try, it will work for you to.
Good Luck!
Exercise your upper leg muscles with dumbbell squats. Discover workout tips to strengthen and tone your legs in this free training video.
Expert: Kyle Brayer
Bio: Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.
Filmmaker: Dustin Daniels
Duration : 0:1:12
Learn how to do some leg lifts exercises that target your inner thighs to lose weight and build muscle in this free workout video covering inner thigh exercise..
Expert: Jamie Smithers
Bio: Jamie Smithers has been a fitness model for over two years, working for Nike, VPX’s Redline, and being featured in Oxygen Magazine.
Filmmaker: Bob Hunt
Duration : 0:1:14
