Womens Fitness Tips

This workout video is perfect for toning bums, tums and thighs. These workouts will target those stubborn areas to reduce fat and tone muscles. Warning: The sound is not good on this video, the trainer speaks quietly and the music is very loud! Nevertheless, it is worth watching to learn the correct form of the exercises below.

The exercises are:

1. Clean to Reverse Lunge – works thighs and buttocks
2. Squat Presses – works thighs, buttocks and arms/shoulders
3. Single Leg Deadlifts – works the thighs and lower back
4. Shoveling – works the core
5. Lateral Lunges – thighs
6. Bent-over row to clean and press – back, shoulders, arms
7. Get-up Bridge – another excellent core strength exercise
8. Sandbag Ab Isolation Exercise – works the abs of course!
9. Windmills – core workout
10. Shoulder lunge press – complex movement that works the legs, shoulder and the stabilizing muscles
11. Around the world – works upper body and core
12. Marine Burpee and Squat – very intense workout that requires a good fitness level

Get a sexy bum with these exercises

1. Squats

No other exercise targets your butt, hips and thighs as well as squats. They are also very easy to do. Just stand with your feet apart, then squat down until your thigh approach horizontal, and lift up again. If your legs are weak, use a chair for support.

2. Lunges

Lunges are a close second behind squats. They work lots of different muscles in the legs and also increase the stabilizing muscles. There are several different ways to lunge, including side lunges, reverse lunges, front lunges (the most common), and walking lunges (these are really effective).

3. One-Legged Deadlifts

Deadlifts are one of the best exercises for building athletic muscle and losing weight. They work the hamstrings, butt and lower back. To do these you hold a dumbbell in each hand in front of your thighs, step back with one foot, and then slowly lower the weights to the floor by leaning forward. Keep your back straight and bend the supporting/lifting leg. Then raise again. Repeat on each side.

4. Step Ups

Another very simple but effective exercise for the buttocks. The higher the step, the better this works. Just step up onto a platform, or use your stairs. Alternate the leading leg and keep the movements slow to get maximum benefit.

5. Hip Extensions

To perform these you need to get on all fours, and then rest your upper body on your forearms. Then simply lift one leg up, aiming to touch the ceiling with the heel of your foot. If this exercise seems too easy use ankle weights.

6. Kickboxing

Kickboxing is an excellent way to get fit and tone up. It is one of the best martial arts for fitness and conditioning, because the training is usually geared to competition fighting. Join a good kickboxing club and you will soon see great results.

7. Cycling/Biking

Like walking, cycling is excellent for toning muscles. It is also a cheap and quick way to get around town. If you live in a hilly area, even better.

8. Hillwalking and Hiking

Many of us spend so much time in the gym that we forget walking is a very effective way to tone the butt and strengthen the legs and hillwalking is even more effective. Take a long walk several times a week and you will soon see improvements.

9. Running

Some people consider running to be the best way to lose weight and get fit. Not only can it be done anywhere, you need little to do it. It also really works the backside well.

10. Street Walking

Last but not least is walking. Do not underestimate the effectiveness of walking alone. If you walk for one hour without stopping you will feel it tomorrow and the next day. This is proof that it is building muscle and burning fat. Put on your walking shoes and go for a long walk.

With the exception of kickboxing, cycling and hillwalking, all these exercises can be done anywhere. All that is required is the willpower to get up and work your butt!

Lyen Wong’s Fitness Contest history

2007

• 2nd place Miss Universe Fitness, NAC International, Hamburg/Germany
• 2nd place Miss Fitness, Intl. German championships NAC, Ludwigsfelde/Germany
• 3rd place Miss Bikini at Mr. Olympia, Las Vegas/USA

2006

• 3rd place N.A.B.B.A. Intl. Inc. world championships, Benidorm/Spain, Fitness Shape category
• 1st place Miss Fitness, NAC German championships, Korntal/Germany

2005

• 1st place Miss Universe Shape N.A.B.B.A. Intl. Inc. Aachen/Germany
• 1st place Miss Fitness, Intl. German championships NAC, Salzgitter/Germany
• 1st place Miss Fitness, Intl. German championships NAC, Rheinbach/Germany
• 1st place Miss Fitness, Fitness World Contest, Graz/Austria
• 1st place Miss Fitness, Festival del Fitness, Rimini/Italy
• 2nd place Miss Fitness, German championships NAC, Schwerin/Germany
• 1st place Miss Fitness, regional West German championships NAC, Rheinbach/Germany

As always, the best exercises for the thighs come in the form of free-weight or bodyweight exercises. You really need not look any further than various forms of exercises like lunges, squats, deadlifts, and step-ups to get those toned thighs that you want. In addition, there are plenty of variations of these basic exercises to choose from, so in reality, it is simply a waste of time messing with all of these inner-thigh gadgets and fancy thigh machines.

Here is an example of one of the most effective thigh exercises that you can do. I’m sure you have done some variation of lunges before. There are probably about 20 different versions that you can try and they all kick butt!

One of the best variations of lunges is the walking lunge (there are a couple of ways to do it slightly different to change the emphasis of the workout). Instead of the standing lunges, where you either lunge forward or lunge backward 1 step and come back, with the walking lunges you keep travelling forward on each step, anywhere from 10-30 steps, and then you turn around and come back that same distance.

Muscles of the Body

It is essential to become familiar with the major muscle groups if you plan to start weight training or any other serious fitness regime. Knowledge is power, so study these muscle diagrams and learn what exercises help to build each muscle.

A couple ways to improve on these and get better results over time is to increase your distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burner!

Here you find a couple of tips to keep in mind when performing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is approximately parallel to the floor at the bottom of the lunge.

2) Your leg behind you while lunging should have a bend in the knee at the bottom, but your knee should come just short of touching the floor. Try not to touch the back knee to the ground during walking lunges.

3) Pause for a second at the top of each step before you lunge forward again for your next step.

Ok, now that you have mastered the basic walking lunge, let me give you a couple of ideas for lunge variations that change the emphasis a little bit for working the outer thighs, inner thighs, and buttocks in a slightly different manner.

One variety is to step at an outward angle on each forward step. A second variation is to step at a slightly inward angle on each forward step. The inward stepping version of the walking lunge is also called a cross-over lunge, and it really stretches out the buttocks and hips.

Go ahead and give these lunge variations a try and I guarantee that you will be firming up those thighs in no time. Whatever you do, please just say no to the fancy thigh machines and inner thigh squeezers. Use these more effective bodyweight and free weight exercises, and you’ll be much better off for it.

See below for more innovative exercises for the thighs and workouts that will have you showing off your new sexy toned legs.

About the Author: Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally selling book, The Truth about Six-Pack Abdominals. Another recommended resource for fat-loss is Lose Fat and Build Muscle

Classic yoga postures such as the warrior pose and downward dog, are utilized. It is quite an energetic and advanced yoga routine, so really for those more experienced with yoga. Tara Stiles does a very good job at explaining each movement throughout the routine. The stomach muscles are also used.