Where do I start?

Itzli

Does anyone here have any good at home beginner excersises that target abs, glutes and thighs? And I mean serious beginner. I'm seriously out of shape and right now time constraints and kids I can't get to the gym. :ohwell:

moustache_flavored_lube

Squats and deadlifts

Both sound intimidating to beginners, but they are simple movements, which are incredibly effective and efficient

mike_littlerock

take a peek at Rachel Cosgroves book "the female body breakthrough" ( her husband is the co-author of "new rules of lifting for women")

i purchased it for my wife a few months ago and she loves it.. great information for new, or experienced lifters, shows you how to perform the exercises, provides routines and also diet advice, etc.

SageGoddess320

The Butt Bible! It's even available on YouTube if you don't want to purchase the dvds.

erinsueburns

Start here:

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

wrotruck

Lunges and squats are great for glutes and thighs and with an inexpensive set up dumbbells you can add additional resistance.

http://weightroom.cnu.edu/pdf/abdominals.pdf

The above link will give you some awesome ab routines with pictures of the movements. Some of these will also work your glutes and thighs.

Most importantly you should be able to do them at home with a minimum of equipment.

The areas you are talking about are generally referred to as you "core." You may also have some luck if you do a Google search for "Core Strengthening Exercises".

FullOfWin

"You are your own gym" is another good beginner bodyweight routine

alaskanaomi

I have a friend who is a fitness trainer, I had her work out a routine for me for when I'm up here at the top of Alaska working for 2 weeks out of the month. I do have access to a gym and a swimming pool up here, so she included that. There are also some exercises easy for at home. She targeted my thighs mostly, I have a bad knee and am trying to strengthen the muscles around it.

Here it is:

Monday
-Elliptical: 30 min. medium pace
-Low body workout

Tuesday
Pool: Laps 15 min, 15 edge push ups, Laps 5 min

Wednesday
-Elliptical: 20 min. sprints
-Core workout

Thursday
-Pool: Laps 15 min, 15 Edge Pushups, Laps 5 minutes

Friday
-Elliptical: 30 min medium pace
-Low/Up body

Saturday
-Elliptical: 20 min sprints
-Core workout

SUNDAY REST

Here is a description of the exercises:

Lower body workout- (2x20) Wide squats, sumo squats, inner thigh machine, outer thigh machine, hip bridges, froggy glutes

Wide squats- feet wider then shoulder width, weight in your heels, knees behind your toes, butt back, chest up
Sumo squats- Same as above, only feet wider and angles out knees at same angle
Hip bridges- feet flat on ground, back on ground, push through heels, squeezing glutes as hips come up, at top hips are as high as can be, BUT your upper back is still on the ground, at the tops breathe out and contract abs as well!
Froggy Glutes- laying flat on your stomach, bend knees to a 90-degree angle, flex your feet (heels up toes down), push your heels to the ceiling. Your knees with come of the ground, not much as first. Just breathe out and push!

Core workout- (2x20) ceiling taps, bicycle abs, leg lower/raises, plank, supermans, bird dogs
Ceiling taps- arms straight up hands over face, reach for the ceiling and breath out as you do
Bicycle abs- opposite elbow to knee, don’t wrench neck, one elbow up the other touching the floor, other leg extended. Every time you come up breathe out.
Leg lower/raises- hands under butt, low back on the ground, while you lower your straight legs breath out at the bottom breath in and breath out as you raise your legs. Never let your low back come off the ground.
Super mans- on stomach, slowly come up the ground legs and chest, breathe out as you come up, squeeze your shoulder blades together
Bird dog- on hands and knees, extend opposite arm and leg straight out, breathe out as your come up and down, coming up and down slowly.

Up and Low- (2x20 or :30) Push ups, tricep dips, back row, bicep curls, reach back wide squats, plank
Push ups- hands under shoulders, step each out so that when you come down your upper arm comes parallel to ground, or your elbow makes a 90-degree angle, breathe out on the way up
Tricep dips- heels of hands on bench, elbows going straight back, the further away your feet are the more difficult.
Back rows- there is probably a machine and that’s what you should use. Keep your shoulders down, elbows going straight back and squeeze shoulder blades, slow back slow forward
Bicep curls- shoulder to elbows against torso, bend elbow, not swinging arm and not bringing elbow forward
Reach back squats- wide squat, only this time your reaching back to touch your butt to a bench

Pool edge pushups- pushing yourself out, slowly lowering yourself in. Watch your shoulders!