Here are a few toninig exercises I have been doing to tone up flab over the last 5mths

Are you looking to tone up those flabby arms a little. You know, that specific part on the back of your arm that jiggles and wiggles when you waive! Well, here is a triceps workouts below that I finf to help tighten, tone and sculpt mine so you can really show them off.. this workout is really for anyone So Let's Have fun!

Tricep Kickbacks...(( 2 Sets of 12))

1.Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2.Begin the movement by bending the arms and pulling the elbows up to torso level.
3.Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4.Bend the arms back to starting position and repeat for 10-16 reps.

Skull Crushers...((2 sets of 15))

1.Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart.
2.Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers.
3.Bend the elbows and lower the the weight down to a few inches above the forehead or until the elbows at about 90-degree angles.
4.Squeeze the triceps to straight the arms without locking the joints.

Triangle Pushups....((2 sets of 15))

1.Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.
2.Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.
3.Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.
4.At the bottom of the movement, your elbows will naturally flare out to the side.


One Arm Triceps Pushups...

1.Lie on your right side with the knees bent and the hips stacked.
2.Wrap the bottom arm around the waist and place the left hand on the floor in front of you.
3.The fingers should point towards the right.
4.Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow.
5. Lower a few inches and continue pushing up and down for 8-12 reps before switching sides.


Tricep Extensions....((3 sets of 13))

1.Sit on a bench or ball (more challenging) and hold a medium weight at one end with both hands overlapping one another.
2.Take the weight straight up overhead with the arms next to the ears.
3.Lower the weight behind the head until elbows are at about 90 degree angles.
4.Squeeze the triceps to straighten the arms without locking the joints.

Here os Working on inner thighs,legs & stomach....

20x's
1.Sumo squat + (optional) jump:
Wide open legs, toes pointing out. Squat and push hips back, imagine you are sitting on a chair. Don’t squat pushing knees forward, knees must stay behind toes. Keep back straight, shoulders back, don’t arch your back.
You can bring your arms in front of the body and to add challenge to this exercises – tighten arms too (this is isometric tension for your arms and increases the effectiveness of this exercise).
Now if you really want to maximize the effect on your inner thigh instead of going up, jump. Jumping boosts heart rate and breathing up, more oxygen will come in your lungs and you will burn more fat. Oxygen takes part in the process of converting fat into energy and this is the reason so many people run to lose weight. But you can burn inner thigh fat more effectively by doing strength exercises for the inner thigh and jumping.

15x's
2. Legs open + (optional) crunch
Lie on your back; bring legs up, feet pointing to the ceiling, arms extended behind laying on the ground. Wide open legs, you must feel stretch in your inner thigh muscles or you do nothing. While opening legs lift your body (crunch) and bring arms between your legs. Gather legs, bring body and arms back. Beginner can do this exercise without crunch and put hands under buttocks for support.
"""This exercise targets your inner thighs and stomach muscles. Complex exercises, involving more than one muscle group, burn more energy so you pull more from your stored fat. Complex exercises are important for burning belly fat and cellulite."""

15x's (each leg)
3. Wide side kicks is excellent standing inner thigh exercise
Stand with your feet together. Tighten your core, bring shoulders back. Now kick but not forward, but side. Try to reach as side as possible and bring your knee up. You can hold hands on waist for support or keep them side lifted for the whole exercise.

25x's
4. Reptile + (optional) push up
This is total body exercise, very hard to but brings so many benefits because your total body is involved. Take position for push up. Now bring knee against the same shoulder, you can turn your head to point against the knee. Then bring foot back and do the same with other knee. If you can’t hold push up position, you can do this staying on hands and knees too.
Advanced: start with push up and then bring knees against shoulder. Alternate push ups and knees. This is really hard to do exercise but so rewarding

Sexy Legs workout!!!

Did you know you burn the most calories when you exercise your legs? That’s because they’re home to your body’s biggest muscle groups, so it takes more energy to move them.

You've got legs, but do you know how to use them? For great gams, the secret lies in workouts that use slow movements that purposefully fatigue the muscles..

The first phase of an exercise is done to a slow count of 10 seconds. When you reach the most difficult part of the exercise – where gravity and the nature of the exercise require peak effort hold the contraction for two seconds. Then return to the starting point through another count of 10 seconds. Moving this slowly is so important because it creates an intense resistance workout.

Here is the Workout!!!

Beginner Squats....

Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.

Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees over your ankles, through a count of 10 seconds.

Step 3: At the MTP, hold for 2 seconds then return to the starting position through a count of 10 seconds.

Step 4: Without resting, repeat three times.

Glute kickbacks on swissball...

Step 1: Place the Swiss ball on a non-stick mat, then lie over the ball on your hands and knees, as shown.

Step 2: Keeping your knee bent, slowly press the heel of your foot toward the ceiling through a count of 10 seconds.

Step 3: At the MTP, hold and squeeze for 2 seconds. Lower your leg back to the starting point through a count of 10 seconds. Repeat.

Step 4: Without resting, switch sides and complete 2 more reps with the other leg.

Swiss ball Squat...

Step 1: Position yourself in front of the wall (or door) with the ball supporting your lower back. Stand with your feet hip-width apart, about 1 foot from the wall. Cross your arms in front of your shoulders.

Step 2: Squat down through a count of 10 until you reach a 90-degree angle.

Step 3: Hold for 2 seconds at the MTP. Return to the starting point through a count of 10 seconds.

Step 4: Without resting, repeat three times.

Plie Squats...

Step 1: With both hands, grasp a dumbbell and stand with your feet about twice shoulder-width apart. Turn your toes out to the sides, keeping them aligned with your knees.

Step 2: Squat down, as if you were about to sit in a chair, through a count of 10 seconds.

Step 3: Hold for 2 seconds at the MTP. Then, for a count of 10 seconds, push through your heels and return to starting point.

Step 4: Without resting, repeat three times.

Lunge...

Step 1: With your back straight, chest up and abs tight, stand in a lunge position.

Step 2: Through a count of 10 seconds, drop your back knee toward the ground.

Step 3: When your knee is about 1 inch off the ground (the MTP for this exercise), hold for 2 seconds.

Step 4: Through a count of 10 seconds, return to starting position. Repeat.

Step 5: Without resting, perform 2 more reps on the other leg, totaling 4 reps.

Lateral Squats..

Step 1: With your hands on your hips, stand with your feet about a foot wider than shoulder-width apart.

Step 2: Through a count of 10 seconds, squat down to the side toward one leg, while keeping the opposite leg straight.

Step 3: At the MTP, hold for 2 seconds. Return to the starting position through a count of 10 seconds.

Step 4: Without resting, alternate sides. Perform 2 reps on each side, totaling 4 reps.

Now Let's Work on Making these sexy Leggs even Sexier.. Woot..Woot..

Breast/Chest workout.....

Okay Ladies and Gents. .Most of us want to have toned, firm and shapely breasts/chest to enhance our appearance and confidence. Breasts/chest are made up of mammary glands, fat and the underlying pectoral muscles. The best exercises for firm breasts/chest are ones that strengthen your pectorals.. Increase the weight over time and you will be on your way to firmer breasts/chest.


1...Chest Fly....3 sets of 12 reputitions...(30 sec rest in between)

Lie flat on the floor or on a weight bench with a dumbbell in each hand. Your arms should be directly out to your sides parallel to the floor. Keep your arms straight and raise the weights over your body. As you raise the weights, turn your wrists so that your palms face your head. When you lower the weights, turn your wrists again so your palms are facing one another. Squeeze your chest muscles and perform each repetition in a slow and controlled manner.

2...Arm Raises...3 sets of 12 reputitions...(30 sec rest in between)

Stand with a lighter weight in each hand. Keep your arms straight and raise them directly outwards until they are even with your shoulders. Slowly bring your arms out in front of your body and lower down. Ensure you are squeezing your chest muscles during this exercise.

3...Push-Ups...3 sets of 15 reputitions...(30 sec rest in between)

Keep your body in a straight line, rest your weight on your toes and palms and place your hands directly beneath your shoulders. Lower your body until your arms create a 90-degree angle. Push up with your arms to return to the start position. Vary the type of push-ups you do by moving your arms wider apart, closer to your ribcage, lifting one arm during the exercise and doing the push-up in a very slow motion (count to four on the way down and the way up). Start on your knees for a modified version.

4...Bench Press...3 sets of 12 reputitions...(30 sec rest in between)

Lie on your back on a weight bench. The bench can be level, on a 45-degree incline or a 45-degree decline. Use a barbell or dumbbells and position the weights directly over your shoulders. Your upper arms should be parallel to the floor with a 90-degree angle at your elbows. Push the weights directly over your shoulder and slowly lower to the starting position.

Now let's work on the Boobies..Woot.. Woot.. *muah

~Rachel~