Build Muscle Without Weights With Bodyweight Workouts
[highlight]Build Muscle Without Weights[/highlight]
Bodyweight exercises are great for those that are traveling and can't get to
a gym , or to combine with your gym workout. You don't need expensive machines
or free weights.
While bodyweight training can be effective , however it is not replacement
for training with the use of resistance (whether it be machines, free weights,
bands, etc.)
The following bodyweight workouts and exercises to do at home will burn calories
and improve your balance and coordination.
Bodyweight Workouts
Exercises To Do At Home
[ame]http://www.youtube.com/watch?v=dXy3NjHtBSc[/ame]
Exercises Without Weights
[ame]http://www.youtube.com/watch?v=jdwvNH6rV0g[/ame]
Bodyweight Workout
[ame]http://www.youtube.com/watch?v=68XVw8yKPQg[/ame]
Bodyweight Workout
[ame]http://www.youtube.com/watch?v=WG2N0WKmquE[/ame]
Upper Body Exercises
Build Upper Body Strength With Bench Press Workouts
[highlight]Bench Press Workouts[/highlight]
The bench press is an excellent muscle builder for your upper body , it
is a compound exercise. The bench press targets your pectoralis , both your
major and minor, triceps, deltoids, and lats. The bench press can be done
via use of barbells or dumbbells.
When your peform the bench press using different angles of attack you can
target different areas of the chest. for example ; Incline presses target
the upper chest, decline presses target the lower chest, and flat presses
target the middle chest. Use this bench press guide to get the most out of
your chest development.
One thing to always remember when working out is ALWAYS learn and use proper
technique before attempting heavier weights.
How To Bench Press
Barbell Bench Press
[ame]http://www.youtube.com/watch?v=6JtP6ju0IMw[/ame]
Incline Barbell Bench Press
[ame]http://www.youtube.com/watch?v=zun9HfdrC6s[/ame]
Decline Barbell Bench Press
[ame]http://www.youtube.com/watch?v=q8gOJymVATg[/ame]
Dumbbell Bench Press
[ame]http://www.youtube.com/watch?v=pFcU-d5uDmM[/ame]
Incline Dumbbell Bench Press
[ame]http://www.youtube.com/watch?v=u2dSVevAe5A[/ame]
Decline Dumbbell Bench Press
[ame]http://www.youtube.com/watch?v=Ug-jrgjzgkg[/ame]
Back Exercises: Make Your Waist Look Smaller
[highlight]Back Exercises[/highlight]
A well developed back plays many parts , it helps in your over all fitness
level , but one thing that a lot people would like is that a developed
back gives the illusion of a smaller waistline . A nice V-shaped taper
will make your midsection appear leaner by comparison.
The primary muscles of the back are the trapezius or traps, the latissimus
dorsi or lats, the middle back or rhomboids and the spinal erectors. These
can be worked out by doing upper, middle, and lower back workouts.
When you start doing Back muscle strengthening exercises they are a little
hard to target as you can't see the muscles and many people can't fit
feel the muscles working. It is best to start your back strengthening
exercises with light weight until you feel confident with your form.
Exercise For The Back
Pull Up Progression
[ame]http://www.youtube.com/watch?v=1YCsYuFTNqo[/ame]
Incline Pull Ups
[ame]http://www.youtube.com/watch?v=iiH6tKHd0fQ[/ame]
Straight Arm Press Down
[ame]http://www.youtube.com/watch?v=WHk6ySjYQ38[/ame]
Seated Cable Row
[ame]http://www.youtube.com/watch?v=7_KvTkcml-s[/ame]
Bent Over Dumbbell Row
[ame]http://www.youtube.com/watch?v=s-c7Zz2VjwI[/ame]
Single Arm Dumbbell Row
[ame]http://www.youtube.com/watch?v=mothMTShjuA[/ame]
Lat Pull Down
[ame]http://www.youtube.com/watch?v=Xx5r-uySUiU[/ame]
Deadlift
[ame]http://www.youtube.com/watch?v=-ciycL-Pt1M[/ame]
Show Me Your Muscles: The Best Bicep Exercise
[highlight]Best Bicep Exercise[/highlight]
Whether you're a man or a woman,young or old , when someone tells you to
"show me your muscles" the bicep is always the muscle that is flexed.
Are you Wanting to build bigger biceps? The keys to build your bicep muscle
group isweight and variety. Use a weight heavy enough to get you
into the eight to twelve rep range (with proper form), and use a variety
of positions in your bicep building exercises for maximum development.
[highlight]Bicep Breakdown[/highlight]
The flexors of the elbow are the biceps brachii, brachialis, and brachioradialis.
The biceps brachii (is a Latin phrase meaning "two-headed muscle]of
the arm", in reference to the fact that the muscle consists of two
bundles of muscle, each with its own origin, sharing a common insertion
point near the elbow joint
The position of your forearm and rotation of your elbow during a curl
will determine which portion of the muscle you are working the most.
In the palms up position, the biceps brachii is getting most of the
work, while the brachialis and brachioradialis receive more attention
in a palms down or neutral position.
Bicep Building Exercises
Alternating Dumbbell Curl
[ame]http://www.youtube.com/watch?v=Go3q_v7psDk[/ame]
Barbell Curl 21's
[ame]http://www.youtube.com/watch?v=2PNuAtk0qoA[/ame]
Standing Cable Curl
[ame]http://www.youtube.com/watch?v=JG7dpKX-sRw[/ame]
Seated Dumbbell Curl
[ame]http://www.youtube.com/watch?v=ggSmQiAfyd0[/ame]
Incline Dumbbell Curl
[ame]http://www.youtube.com/watch?v=R5UwHEuFoCs[/ame]
Dumbbell Hammer Curl
[ame]http://www.youtube.com/watch?v=bpRZZxQAnts[/ame]
Barbell Preacher Curl
[ame]http://www.youtube.com/watch?v=SIUavRQpHWc&[/ame]
Dumbbell Preacher Curl
[ame]http://www.youtube.com/watch?v=k7vM73rneLs[/ame]
Concentration Curl
[ame]http://www.youtube.com/watch?v=qUQ1WKW35JQ[/ame]
Cable Rope Curl
[ame]http://www.youtube.com/watch?v=D8-tsu80t6Q[/ame]
How To Build Chest Muscles With The Best Chest Exercise
[highlight]Best Chest Exercise/ Pectoral Exercises[/highlight]
Whether you're a man or a woman ,young or old , having well-developed chest
muscles is paramount to your physique.A developed chest will help make your
shirt/top fit all that much better
The chest is made up of two separate muscles, the pectoralis major and the
pectoralis minor which lies beneath the pectoralis major. The pectoralis major
is the main muscle being targeted during your chest workouts. The function of
your pectoralis major is to move your arms away from the front of your body.
[highlight]How To Build Chest Muscles[/highlight]
To build your chest muscles effectively, use weights that will allow
you to perform about 8-12 repetitions with good form. As with any exercise,
practice your form with lighter weights until you have it mastered.
The best chest workout is one that incorporates variety. Barbell bench
presses are a staple in many pec workouts, but there are plenty of other
movements which, when used together, will speed your progress. [highlight]See
videos below.[/highlight]
Best Pectoral Exercises
Push Up Progression
[ame]http://www.youtube.com/watch?v=IZADMFnybgk[/ame]
Stability Ball Push Ups
[ame]http://www.youtube.com/watch?v=GzqDAFNhFO0[/ame]
Standing Cable Fly
[ame]http://www.youtube.com/watch?v=nC7sHv1Rlow[/ame]
Dumbbell Press Variations
[ame]http://www.youtube.com/watch?v=a4lOGMIR6bQ&[/ame]
Stability Ball Chest Press
[ame]http://www.youtube.com/watch?v=rhzHE8LjX0Q[/ame]
Dumbbell Fly
[ame]http://www.youtube.com/watch?v=tJ2kaO29NDM[/ame]
Stability Ball Fly
[ame]http://www.youtube.com/watch?v=2Tzk6dDTs9c[/ame]
Resistance Band Chest Press
[ame]http://www.youtube.com/watch?v=qqzVVl6cPAI[/ame]
Shoulder Workouts To Cap Off Your Arm Training
[highlight]Shoulder Workouts[/highlight]
Along with good biceps and a strong chest you aslo need a nice set of well-rounded,
strong, firm shoulders to finish off you fit physique. As you can tell by
movement your shoulders have the greatest range of motion of any joint in
the body and are involved in almost all movements of the arm. Trapezius
are your shoulder muscles, but in this article we will be looking at the
deltoids which help bring the rounded shoulders.
The deltoids are composed of three heads: the anterior (front), the lateral
(middle), and posterior (rear).
The anterior fibers are involved in shoulder abduction when the shoulder
is externally rotated. The anterior deltoid is weak in strict transverse
flexion but assists the pectoralis major during shoulder transverse flexion
/ shoulder flexion (elbow slightly inferior to shoulders).
The posterior fibers are strongly involved in transverse extension particularly
as the latissimus dorsi is very weak in strict transverse extension. The
posterior deltoid is also the primary shoulder hyperextensor.
The lateral fibers are involved in shoulder abduction when the shoulder
is internally rotated, and are involved in shoulder transverse abduction
(shoulder externally rotated) -- but are not utilized significantly during
strict transverse extension (shoulder internally rotated).
Your deltoid exercises should target each of the three heads for optimum
muscular balance.
There are many variations of shoulder muscle exercises including military
presses (dumbbell and barbell), front raises, side raises, upright rows,
and bent over flys. Incorporate a variety of movements into your workouts
for best results.
Deltoid Exercises
Dumbbell Military Press
[ame]http://www.youtube.com/watch?v=Unkjt6EbJfc[/ame]
Barbell Military Press
[ame]http://www.youtube.com/watch?v=YdWoOpGGivg[/ame]
Dumbbell Front Raise
[ame]http://www.youtube.com/watch?v=mxV83nfEy-w[/ame]
Cable Front Raise
[ame]http://www.youtube.com/watch?v=o3T36y-TtGs[/ame]
Lateral (Side) Raise
[ame]http://www.youtube.com/watch?v=YdWoOpGGivg[/ame]
Upright Row
[ame]http://www.youtube.com/watch?v=BfFMs0V34pM[/ame]
Arnold Press
[ame]http://www.youtube.com/watch?v=5w1SwGhj44U&[/ame]
Rear Delt Fly
[ame]http://www.youtube.com/watch?v=5naXMSKiA4M[/ame]
Triceps Workout: Balance Your Arm Training
[highlight]Triceps Workout[/highlight]
Biceps get all the glory but they are only a 1/3 of your uppper arm , the
other 2/3 is made up by your triceps . Lets look at what's the best tricep
exercises.
To finish off the physique of your arms you will need to have well-developed
triceps completes, especially when they are viewed from the side.To complete
the look you will need a great triceps routine, one that which will help
build muscle to bring out the definition in the back of your arms.
Start you tricep exercise routine with movements that allow for use of
heavier weights, such as overhead extensions and skull crushers, and then
finish off with lighter weight exercises like rope press downs or kickbacks.
Triceps in the grand scheme of the body are a relatively small muscle group,
but for such a small muscle group you have many exercises for triceps from
which to choose. Using a wide variety of movements will keep your muscles
guessing and growing.
The triceps play a supporting role while training other muscle groups,
including many chest, back, and shoulder exercises. Having strong triceps
will help you develop these muscle groups faster.
Tricep Exercise
Overhead Dumbbell Extension
[ame]http://www.youtube.com/watch?v=yDGDAO_0bhM[/ame]
Bench Dip/ Ball Bench Dip
[ame]http://www.youtube.com/watch?v=UdUxSVzTuA8[/ame]
Tricep Kickback
[ame]http://www.youtube.com/watch?v=c9f0tTsOkR4[/ame]
Close Grip Bench Press
[ame]http://www.youtube.com/watch?v=RMwXpXB_R5k[/ame]
Skull Crusher
[ame]http://www.youtube.com/watch?v=7zj1PutPnFw[/ame]
Cable Press Down
[ame]http://www.youtube.com/watch?v=YjgTyW-PZYs[/ame]
Pushup Routines For Strength And Endurance
[highlight]Pushup Routines[/highlight] Pushups. Everyone would have to know what
a pushup is . The push up would have to be one of trhe most versatile and
effective upper body exercises that one could do.
No need for fancy equipment or lots of time out of the day. A push up workout
can be performed almost anywhere and at anytime.
Various armies across the world have usedm pushup routines for decades
, pushups can be used on their own or with other exercises like burpees.
A good push up workout targets the chest, shoulders, and triceps, while
simultaneously engaging the core muscles.
Trainer's Tip: As with any other workout routine always make sure to use
proper form . This includes maintaining a tight core while keeping the shoulders
down and the chest up. Always keep your neck in alignment with your spine
by looking slightly forward.
Push Ups Exercise
Pushup Workout Program
[ame]http://www.youtube.com/watch?v=8NtybAAzJKs[/ame]
Military Push Up Workouts
[ame]http://www.youtube.com/watch?v=X72LtRcXR6g[/ame]
Extreme Pushups
[ame]http://www.youtube.com/watch?v=k2J9uuU1BCY[/ame]
Home Pushup Workout Program
[ame]http://www.youtube.com/watch?v=axMEstL5gQQ[/ame]
Pushup Variations
[ame]http://www.youtube.com/watch?v=YtCQB1IHtBc[/ame]
Single Arm Push Ups
[ame]http://www.youtube.com/watch?v=hCiMScUXTp0[/ame]
Build Muscular Forearms With These Forearm Workouts
[highlight]Forearm Workouts[/highlight]
Everyone wants big pecs and biceps , but one of the muscles that they overlook
are the forearms , Forearms tells the world you're serious about your arm
training. The forearms are visible in everything and can make or break the
overall look of your arms.
Having muscular forearms serve a function it equals better grip strength,
and most pulling exercises require good grip strength.
While the forearms do get some work but they are mostly neglected,
to truly add size and shape to your lower arms, you should perform specific
forearm exercises on a regular basis.
Forearm Exercises
Reverse Barbell Curl
[ame]http://www.youtube.com/watch?v=OiB3SJJCINo[/ame]
Barbell Wrist Curl
[ame]http://www.youtube.com/watch?v=ZcvhJ_exix8[/ame]
Dumbbell Hammer Curl
[ame]http://www.youtube.com/watch?v=kjlCGKdJ8oc[/ame]
Wrist Roller
[ame]http://www.youtube.com/watch?v=Yc1ZwMmUC8I[/ame]
Leverage Bar Rotations
[ame]http://www.youtube.com/watch?v=rj4gHDRkCQI[/ame]
Full Force Forearms
[ame]http://www.youtube.com/watch?v=bAyDD3B_Cgc[/ame]
Rotator Cuff Exercise For Rehab And Strength
[highlight]Rotator Cuff Exercise[/highlight]
The rotator cuff is the group of muscles and their tendons that act to
stabilize the shoulder. In your fitness weightl lifting training it is important
to having strong rotator cuffs as they come into play during many upper
body exercises and often the weakest link as the muscles around become stronger
rotator cuffs are overlooked
Exercises For Rotator Cuff
Basic Rehab Exercises
[ame]http://www.youtube.com/watch?v=lJlB6TmXDfM[/ame]
Resistance Band Exercises
[ame]http://www.youtube.com/watch?v=BE-oUJ7Ia0Q[/ame]
Bodyweight Exercises
[ame]http://www.youtube.com/watch?v=Pxo-Fw0y8co[/ame]
Strengthening With Bands
[ame]http://www.youtube.com/watch?v=Bip96pmaCuw[/ame]
Lower Body Exercises
Perfect Your Legs With The Best Hamstring Exercises
[highlight]Best Hamstring Exercises[/highlight]
To complete off the look of your legs , to give them them long lean appearance
you need a great pair of hamstrings that stretches from the back of your
knee upto the bottom of your butt.
The hamstring muscle group is composed of the semitendinosus, the semimembranosus
and the biceps femoris. The function of your hamstrings are that they play
a role in walking, running, jumping, and controlling movements of the trunk.
Hamstring Exercises
Seated Hamstring Curl
[ame]http://www.youtube.com/watch?v=Qb56cC6u100[/ame]
Dumbbell Hamstring Curl
[ame]http://www.youtube.com/watch?v=q5sHnAS_oOs&[/ame]
Stiff Leg Deadlift
[ame]http://www.youtube.com/watch?v=OpzRX3slWjE[/ame]
Single Leg Deadlift
[ame]http://www.youtube.com/watch?v=BjF8XnnGSLE&[/ame]
Stability Ball Hamstring Curl
[ame]http://www.youtube.com/watch?v=czf-1snzG2c[/ame]
Lying Hamstring Slide
[ame]http://www.youtube.com/watch?v=xMQ-SZdNG44[/ame]
Build Powerful Legs With Squats Exercise
[highlight]Squats Exercise[/highlight]
Squats would have to be one of the best lower body compound exercise that
one could do, squats target all the muscles of the hips, glutes, quads,
and hamstrings . So they should be included in any leg trainoing routine
There are many squat variations including bodyweight squats, plie squats,
and single leg squats, but first learn the basics.
Squat Variations
Barbell Squat
[ame]http://www.youtube.com/watch?v=sJZdo9p5x_E[/ame]
Barbell Front Squat
[ame]http://www.youtube.com/watch?v=HLVNSTIYfY4[/ame]
Dumbbell Squat
[ame]http://www.youtube.com/watch?v=bJqnATFga7Y[/ame]
Hindu Squat
[ame]http://www.youtube.com/watch?v=hRTjwzvIQnU[/ame]
Plie Squat
[ame]http://www.youtube.com/watch?v=OMqVQqENVL0[/ame]
Jump Squat
[ame]http://www.youtube.com/watch?v=aPlx8yu7F68[/ame]
Single Leg Squat
[ame]http://www.youtube.com/watch?v=k6xX7aUgMeg[/ame]
Bosu Ball Squat
[ame]http://www.youtube.com/watch?v=MEywNyu1pzY[/ame]
Leg Press Exercise: An Excellent Muscle Builder
[highlight]Leg Press Exercise[/highlight] The leg press is a weight training
exercise in which the individual pushes a weight or resistance away from
them using their legs. The term leg press also refers to the apparatus used
to perform this exercise. The leg press can be used to evaluate an athlete's
overall lower body strength (from knee joint to hip and partially ankle
extensors as well).The leg press, targets your quads, hamstrings, and glutes
and is an excellent lower body muscle builder.
How to perform the leg press correctly:
Leg Press Variations
Seated Leg Press
[ame]http://www.youtube.com/watch?v=Aq5uxXrXq7c[/ame]
Lying Leg Press
[ame]http://www.youtube.com/watch?v=LfjTGeYB_cY[/ame]
Leg Press Machine
[ame]http://www.youtube.com/watch?v=WlfWQIEDcTI[/ame]
Hack Squat
[ame]http://www.youtube.com/watch?v=vWvYKkhvM-g[/ame]
Glutes And Hamstrings 101: The Stiff Leg Deadlift
[highlight]Stiff Leg Deadlift[/highlight] To target and improve your glutes and
hamstrings an effective exercise is the stiff legged deadlifts (aka the
Romanian Deadlift). Stiff legged deadlifts/Romanian Deadlift would have
to be one of the greatest leg strengthening exercises that you could do.
Like any workout good form is important so start with a light weight until
you have stiff legged deadlifts perfected.
Bend from the hip just until you feel a good stretch in your hamstrings, and don't sacrifice form for range of motion. You do not need to do this exercise off
the edge of a bench to gain distance.
Don't round your back or shoulders to touch the floor. Play
it safe, stick with the proper movement, and eventually your hamstring flexibility will improve.
Straight Leg Deadlifts
Barbell Straight Leg Deadlift
[ame]http://www.youtube.com/watch?v=ocK10zNx-jg[/ame]
Dumbbell Straight Leg Deadlift
[ame]http://www.youtube.com/watch?v=UGOvV0tde7s[/ame]
Single Leg Straight Leg Deadlift
[ame]http://www.youtube.com/watch?v=BjF8XnnGSLE[/ame]
Bosu Ball Single Leg Deadlift
[ame]http://www.youtube.com/watch?v=nTSqw-lt96k[/ame]
Glute Workout For A Tight, Sexy Butt
[highlight]Glute Workout[/highlight]
We've all seen the fashion models in movies, television, and in the magazines
who have the most the perfect butt. How do they get such a nice looking
arse ? Many women, lust after that nice tight, firm butt to make their favorite
pair of jeans fit all that much better showing off their perky and sexy
back side.
So, what are the best butt exercises? A butt firming exercises includes
exercises like squats, stiff leg deadlifts, and lunges.
How To Tone Your Butt
Squats And Lunges
[ame]http://www.youtube.com/watch?v=VJ91wzmqGLo[/ame]
Stability Ball Glute Squeeze
[ame]http://www.youtube.com/watch?v=R61cnu3mSkA[/ame]
Dumbbell Donkey Kicks
[ame]http://www.youtube.com/watch?v=9h9pe_fCbfw[/ame]
Fire Hydrant
[ame]http://www.youtube.com/watch?v=ZXnSyqJBFNU[/ame]
Butt Bridge
[ame]http://www.youtube.com/watch?v=7IZjfEqBTPw[/ame]
Butts And Guts Workout
[ame]http://www.youtube.com/watch?v=tbg7j_VDWqw[/ame]
Calf Workouts To Polish Off Your Lower Legs
[highlight]Calf Workouts[/highlight]
Calves would have to be one of the most difficult muscle group to develop,
and for many out there one of the least favorite muscle group to train.
To finish off the look of your lower legs you need to perform calf muscle
exercises. It doesn't matter whether you want to add size to your lower
legs or desire long, lean calves that look great in heels, calf training
is a necessity.
The calves are composed of two major muscles--the gastrocnemius and the
soleus. These muscles serve the function of raising the heel of the foot
. The soleus works when the knee is bent, i.e. seated calf raises. The gastrocnemius
works when the knee is not bent, i.e. standing calf raises.
Calf Muscle Exercises
Standing Calf Raise
[ame]http://www.youtube.com/watch?v=6TRSvejbQ3c[/ame]
Seated Calf Raise
[ame]http://www.youtube.com/watch?v=OhhilZXDihk[/ame]
Stability Ball Calf Raise
[ame]http://www.youtube.com/watch?v=Q2HKks6xxpo[/ame]
Calf Raise On Leg Press
[ame]http://www.youtube.com/watch?v=PLtAYmjLwqQ[/ame]
Abs And Obliques
Easy Ab Exercises For Beginners
[highlight]Easy Ab Exercises[/highlight]
Some may say that these are easyt ab workouts, easy does not mean
that they aren't effective in working out your abs. Everyone has to start
somewhere.The best stomach exercises are the ones that target the upper
abs, lower abs and obliques.
To reap the true benefits of these easy abdominal exercises, be sure to incorporate cardiovascular as well as resistance training into your daily workout schedule. A strong, functional midsection and a visibly defined midsection are two very different things.
Easy Abdominal Exercises
Plank
[ame]http://www.youtube.com/watch?v=hGkKKf5WPMQ[/ame]
Basic Crunch
[ame]http://www.youtube.com/watch?v=pJ1qfCrvWAU[/ame]
Leg Lift
[ame]http://www.youtube.com/watch?v=xf-7jj8Btqo[/ame]
Stability Ball Crunch
[ame]http://www.youtube.com/watch?v=VVBddP5oW8Y[/ame]
Roman Chair Leg Raise
[ame]http://www.youtube.com/watch?v=E0jWC5b9__c[/ame]
Yoga Boat Pose
[ame]http://www.youtube.com/watch?v=GkvybfDD3Qw[/ame]
Complete Your Core Training With Oblique Exercises
[highlight]Oblique Exercises[/highlight]
No abdominal training is complete with targeting your obliques, which will
help to complete your strong, lean and functional core.
Your abdominals and obliques are involved, in nearly all other exercises
and movements they provide you with stabilization. So do you have to do
hundreds of situps? That is a common misconception that somehow they reduce
the layer of body fat that typically covers them .
Abs are made in the kitchen not in the gym to achieve visible definition
in your abs and obliques, you must carry a low body fat percentage (about
10% or lower for men and about 14% or lower for women). That being said,
oblique movements are vital to comprehensive core training.
Exercises For Obliques
Easy Exercises
[ame]http://www.youtube.com/watch?v=OZGluQL2NK4[/ame]
Stability Ball Side Crunch
[ame]http://www.youtube.com/watch?v=ODSOEXem56Q[/ame]
Side Lying Crunch
[ame]http://www.youtube.com/watch?v=9DpcnllRMp4[/ame]
Side Bends
[ame]http://www.youtube.com/watch?v=uMVcv5FXL4M[/ame]
Medicine Ball Twist
[ame]http://www.youtube.com/watch?v=Sel-uJgs5iY[/ame]
Stability Ball Twist
[ame]http://www.youtube.com/watch?v=BwMSE-rJtL0[/ame]
[highlight]Build Muscle Without Weights[/highlight]
Bodyweight exercises are great for those that are traveling and can't get to
a gym , or to combine with your gym workout. You don't need expensive machines
or free weights.
While bodyweight training can be effective , however it is not replacement
for training with the use of resistance (whether it be machines, free weights,
bands, etc.)
The following bodyweight workouts and exercises to do at home will burn calories
and improve your balance and coordination.
Bodyweight Workouts
Exercises To Do At Home
[ame]http://www.youtube.com/watch?v=dXy3NjHtBSc[/ame]
Exercises Without Weights
[ame]http://www.youtube.com/watch?v=jdwvNH6rV0g[/ame]
Bodyweight Workout
[ame]http://www.youtube.com/watch?v=68XVw8yKPQg[/ame]
Bodyweight Workout
[ame]http://www.youtube.com/watch?v=WG2N0WKmquE[/ame]
Upper Body Exercises
Build Upper Body Strength With Bench Press Workouts
[highlight]Bench Press Workouts[/highlight]
The bench press is an excellent muscle builder for your upper body , it
is a compound exercise. The bench press targets your pectoralis , both your
major and minor, triceps, deltoids, and lats. The bench press can be done
via use of barbells or dumbbells.
When your peform the bench press using different angles of attack you can
target different areas of the chest. for example ; Incline presses target
the upper chest, decline presses target the lower chest, and flat presses
target the middle chest. Use this bench press guide to get the most out of
your chest development.
One thing to always remember when working out is ALWAYS learn and use proper
technique before attempting heavier weights.
How To Bench Press
Barbell Bench Press
[ame]http://www.youtube.com/watch?v=6JtP6ju0IMw[/ame]
Incline Barbell Bench Press
[ame]http://www.youtube.com/watch?v=zun9HfdrC6s[/ame]
Decline Barbell Bench Press
[ame]http://www.youtube.com/watch?v=q8gOJymVATg[/ame]
Dumbbell Bench Press
[ame]http://www.youtube.com/watch?v=pFcU-d5uDmM[/ame]
Incline Dumbbell Bench Press
[ame]http://www.youtube.com/watch?v=u2dSVevAe5A[/ame]
Decline Dumbbell Bench Press
[ame]http://www.youtube.com/watch?v=Ug-jrgjzgkg[/ame]
Back Exercises: Make Your Waist Look Smaller
[highlight]Back Exercises[/highlight]
A well developed back plays many parts , it helps in your over all fitness
level , but one thing that a lot people would like is that a developed
back gives the illusion of a smaller waistline . A nice V-shaped taper
will make your midsection appear leaner by comparison.
The primary muscles of the back are the trapezius or traps, the latissimus
dorsi or lats, the middle back or rhomboids and the spinal erectors. These
can be worked out by doing upper, middle, and lower back workouts.
When you start doing Back muscle strengthening exercises they are a little
hard to target as you can't see the muscles and many people can't fit
feel the muscles working. It is best to start your back strengthening
exercises with light weight until you feel confident with your form.
Exercise For The Back
Pull Up Progression
[ame]http://www.youtube.com/watch?v=1YCsYuFTNqo[/ame]
Incline Pull Ups
[ame]http://www.youtube.com/watch?v=iiH6tKHd0fQ[/ame]
Straight Arm Press Down
[ame]http://www.youtube.com/watch?v=WHk6ySjYQ38[/ame]
Seated Cable Row
[ame]http://www.youtube.com/watch?v=7_KvTkcml-s[/ame]
Bent Over Dumbbell Row
[ame]http://www.youtube.com/watch?v=s-c7Zz2VjwI[/ame]
Single Arm Dumbbell Row
[ame]http://www.youtube.com/watch?v=mothMTShjuA[/ame]
Lat Pull Down
[ame]http://www.youtube.com/watch?v=Xx5r-uySUiU[/ame]
Deadlift
[ame]http://www.youtube.com/watch?v=-ciycL-Pt1M[/ame]
Show Me Your Muscles: The Best Bicep Exercise
[highlight]Best Bicep Exercise[/highlight]
Whether you're a man or a woman,young or old , when someone tells you to
"show me your muscles" the bicep is always the muscle that is flexed.
Are you Wanting to build bigger biceps? The keys to build your bicep muscle
group isweight and variety. Use a weight heavy enough to get you
into the eight to twelve rep range (with proper form), and use a variety
of positions in your bicep building exercises for maximum development.
[highlight]Bicep Breakdown[/highlight]
The flexors of the elbow are the biceps brachii, brachialis, and brachioradialis.
The biceps brachii (is a Latin phrase meaning "two-headed muscle]of
the arm", in reference to the fact that the muscle consists of two
bundles of muscle, each with its own origin, sharing a common insertion
point near the elbow joint
The position of your forearm and rotation of your elbow during a curl
will determine which portion of the muscle you are working the most.
In the palms up position, the biceps brachii is getting most of the
work, while the brachialis and brachioradialis receive more attention
in a palms down or neutral position.
Bicep Building Exercises
Alternating Dumbbell Curl
[ame]http://www.youtube.com/watch?v=Go3q_v7psDk[/ame]
Barbell Curl 21's
[ame]http://www.youtube.com/watch?v=2PNuAtk0qoA[/ame]
Standing Cable Curl
[ame]http://www.youtube.com/watch?v=JG7dpKX-sRw[/ame]
Seated Dumbbell Curl
[ame]http://www.youtube.com/watch?v=ggSmQiAfyd0[/ame]
Incline Dumbbell Curl
[ame]http://www.youtube.com/watch?v=R5UwHEuFoCs[/ame]
Dumbbell Hammer Curl
[ame]http://www.youtube.com/watch?v=bpRZZxQAnts[/ame]
Barbell Preacher Curl
[ame]http://www.youtube.com/watch?v=SIUavRQpHWc&[/ame]
Dumbbell Preacher Curl
[ame]http://www.youtube.com/watch?v=k7vM73rneLs[/ame]
Concentration Curl
[ame]http://www.youtube.com/watch?v=qUQ1WKW35JQ[/ame]
Cable Rope Curl
[ame]http://www.youtube.com/watch?v=D8-tsu80t6Q[/ame]
How To Build Chest Muscles With The Best Chest Exercise
[highlight]Best Chest Exercise/ Pectoral Exercises[/highlight]
Whether you're a man or a woman ,young or old , having well-developed chest
muscles is paramount to your physique.A developed chest will help make your
shirt/top fit all that much better
The chest is made up of two separate muscles, the pectoralis major and the
pectoralis minor which lies beneath the pectoralis major. The pectoralis major
is the main muscle being targeted during your chest workouts. The function of
your pectoralis major is to move your arms away from the front of your body.
[highlight]How To Build Chest Muscles[/highlight]
To build your chest muscles effectively, use weights that will allow
you to perform about 8-12 repetitions with good form. As with any exercise,
practice your form with lighter weights until you have it mastered.
The best chest workout is one that incorporates variety. Barbell bench
presses are a staple in many pec workouts, but there are plenty of other
movements which, when used together, will speed your progress. [highlight]See
videos below.[/highlight]
Best Pectoral Exercises
Push Up Progression
[ame]http://www.youtube.com/watch?v=IZADMFnybgk[/ame]
Stability Ball Push Ups
[ame]http://www.youtube.com/watch?v=GzqDAFNhFO0[/ame]
Standing Cable Fly
[ame]http://www.youtube.com/watch?v=nC7sHv1Rlow[/ame]
Dumbbell Press Variations
[ame]http://www.youtube.com/watch?v=a4lOGMIR6bQ&[/ame]
Stability Ball Chest Press
[ame]http://www.youtube.com/watch?v=rhzHE8LjX0Q[/ame]
Dumbbell Fly
[ame]http://www.youtube.com/watch?v=tJ2kaO29NDM[/ame]
Stability Ball Fly
[ame]http://www.youtube.com/watch?v=2Tzk6dDTs9c[/ame]
Resistance Band Chest Press
[ame]http://www.youtube.com/watch?v=qqzVVl6cPAI[/ame]
Shoulder Workouts To Cap Off Your Arm Training
[highlight]Shoulder Workouts[/highlight]
Along with good biceps and a strong chest you aslo need a nice set of well-rounded,
strong, firm shoulders to finish off you fit physique. As you can tell by
movement your shoulders have the greatest range of motion of any joint in
the body and are involved in almost all movements of the arm. Trapezius
are your shoulder muscles, but in this article we will be looking at the
deltoids which help bring the rounded shoulders.
The deltoids are composed of three heads: the anterior (front), the lateral
(middle), and posterior (rear).
The anterior fibers are involved in shoulder abduction when the shoulder
is externally rotated. The anterior deltoid is weak in strict transverse
flexion but assists the pectoralis major during shoulder transverse flexion
/ shoulder flexion (elbow slightly inferior to shoulders).
The posterior fibers are strongly involved in transverse extension particularly
as the latissimus dorsi is very weak in strict transverse extension. The
posterior deltoid is also the primary shoulder hyperextensor.
The lateral fibers are involved in shoulder abduction when the shoulder
is internally rotated, and are involved in shoulder transverse abduction
(shoulder externally rotated) -- but are not utilized significantly during
strict transverse extension (shoulder internally rotated).
Your deltoid exercises should target each of the three heads for optimum
muscular balance.
There are many variations of shoulder muscle exercises including military
presses (dumbbell and barbell), front raises, side raises, upright rows,
and bent over flys. Incorporate a variety of movements into your workouts
for best results.
Deltoid Exercises
Dumbbell Military Press
[ame]http://www.youtube.com/watch?v=Unkjt6EbJfc[/ame]
Barbell Military Press
[ame]http://www.youtube.com/watch?v=YdWoOpGGivg[/ame]
Dumbbell Front Raise
[ame]http://www.youtube.com/watch?v=mxV83nfEy-w[/ame]
Cable Front Raise
[ame]http://www.youtube.com/watch?v=o3T36y-TtGs[/ame]
Lateral (Side) Raise
[ame]http://www.youtube.com/watch?v=YdWoOpGGivg[/ame]
Upright Row
[ame]http://www.youtube.com/watch?v=BfFMs0V34pM[/ame]
Arnold Press
[ame]http://www.youtube.com/watch?v=5w1SwGhj44U&[/ame]
Rear Delt Fly
[ame]http://www.youtube.com/watch?v=5naXMSKiA4M[/ame]
Triceps Workout: Balance Your Arm Training
[highlight]Triceps Workout[/highlight]
Biceps get all the glory but they are only a 1/3 of your uppper arm , the
other 2/3 is made up by your triceps . Lets look at what's the best tricep
exercises.
To finish off the physique of your arms you will need to have well-developed
triceps completes, especially when they are viewed from the side.To complete
the look you will need a great triceps routine, one that which will help
build muscle to bring out the definition in the back of your arms.
Start you tricep exercise routine with movements that allow for use of
heavier weights, such as overhead extensions and skull crushers, and then
finish off with lighter weight exercises like rope press downs or kickbacks.
Triceps in the grand scheme of the body are a relatively small muscle group,
but for such a small muscle group you have many exercises for triceps from
which to choose. Using a wide variety of movements will keep your muscles
guessing and growing.
The triceps play a supporting role while training other muscle groups,
including many chest, back, and shoulder exercises. Having strong triceps
will help you develop these muscle groups faster.
Tricep Exercise
Overhead Dumbbell Extension
[ame]http://www.youtube.com/watch?v=yDGDAO_0bhM[/ame]
Bench Dip/ Ball Bench Dip
[ame]http://www.youtube.com/watch?v=UdUxSVzTuA8[/ame]
Tricep Kickback
[ame]http://www.youtube.com/watch?v=c9f0tTsOkR4[/ame]
Close Grip Bench Press
[ame]http://www.youtube.com/watch?v=RMwXpXB_R5k[/ame]
Skull Crusher
[ame]http://www.youtube.com/watch?v=7zj1PutPnFw[/ame]
Cable Press Down
[ame]http://www.youtube.com/watch?v=YjgTyW-PZYs[/ame]
Pushup Routines For Strength And Endurance
[highlight]Pushup Routines[/highlight] Pushups. Everyone would have to know what
a pushup is . The push up would have to be one of trhe most versatile and
effective upper body exercises that one could do.
No need for fancy equipment or lots of time out of the day. A push up workout
can be performed almost anywhere and at anytime.
Various armies across the world have usedm pushup routines for decades
, pushups can be used on their own or with other exercises like burpees.
A good push up workout targets the chest, shoulders, and triceps, while
simultaneously engaging the core muscles.
Trainer's Tip: As with any other workout routine always make sure to use
proper form . This includes maintaining a tight core while keeping the shoulders
down and the chest up. Always keep your neck in alignment with your spine
by looking slightly forward.
Push Ups Exercise
Pushup Workout Program
[ame]http://www.youtube.com/watch?v=8NtybAAzJKs[/ame]
Military Push Up Workouts
[ame]http://www.youtube.com/watch?v=X72LtRcXR6g[/ame]
Extreme Pushups
[ame]http://www.youtube.com/watch?v=k2J9uuU1BCY[/ame]
Home Pushup Workout Program
[ame]http://www.youtube.com/watch?v=axMEstL5gQQ[/ame]
Pushup Variations
[ame]http://www.youtube.com/watch?v=YtCQB1IHtBc[/ame]
Single Arm Push Ups
[ame]http://www.youtube.com/watch?v=hCiMScUXTp0[/ame]
Build Muscular Forearms With These Forearm Workouts
[highlight]Forearm Workouts[/highlight]
Everyone wants big pecs and biceps , but one of the muscles that they overlook
are the forearms , Forearms tells the world you're serious about your arm
training. The forearms are visible in everything and can make or break the
overall look of your arms.
Having muscular forearms serve a function it equals better grip strength,
and most pulling exercises require good grip strength.
While the forearms do get some work but they are mostly neglected,
to truly add size and shape to your lower arms, you should perform specific
forearm exercises on a regular basis.
Forearm Exercises
Reverse Barbell Curl
[ame]http://www.youtube.com/watch?v=OiB3SJJCINo[/ame]
Barbell Wrist Curl
[ame]http://www.youtube.com/watch?v=ZcvhJ_exix8[/ame]
Dumbbell Hammer Curl
[ame]http://www.youtube.com/watch?v=kjlCGKdJ8oc[/ame]
Wrist Roller
[ame]http://www.youtube.com/watch?v=Yc1ZwMmUC8I[/ame]
Leverage Bar Rotations
[ame]http://www.youtube.com/watch?v=rj4gHDRkCQI[/ame]
Full Force Forearms
[ame]http://www.youtube.com/watch?v=bAyDD3B_Cgc[/ame]
Rotator Cuff Exercise For Rehab And Strength
[highlight]Rotator Cuff Exercise[/highlight]
The rotator cuff is the group of muscles and their tendons that act to
stabilize the shoulder. In your fitness weightl lifting training it is important
to having strong rotator cuffs as they come into play during many upper
body exercises and often the weakest link as the muscles around become stronger
rotator cuffs are overlooked
Exercises For Rotator Cuff
Basic Rehab Exercises
[ame]http://www.youtube.com/watch?v=lJlB6TmXDfM[/ame]
Resistance Band Exercises
[ame]http://www.youtube.com/watch?v=BE-oUJ7Ia0Q[/ame]
Bodyweight Exercises
[ame]http://www.youtube.com/watch?v=Pxo-Fw0y8co[/ame]
Strengthening With Bands
[ame]http://www.youtube.com/watch?v=Bip96pmaCuw[/ame]
Lower Body Exercises
Perfect Your Legs With The Best Hamstring Exercises
[highlight]Best Hamstring Exercises[/highlight]
To complete off the look of your legs , to give them them long lean appearance
you need a great pair of hamstrings that stretches from the back of your
knee upto the bottom of your butt.
The hamstring muscle group is composed of the semitendinosus, the semimembranosus
and the biceps femoris. The function of your hamstrings are that they play
a role in walking, running, jumping, and controlling movements of the trunk.
Hamstring Exercises
Seated Hamstring Curl
[ame]http://www.youtube.com/watch?v=Qb56cC6u100[/ame]
Dumbbell Hamstring Curl
[ame]http://www.youtube.com/watch?v=q5sHnAS_oOs&[/ame]
Stiff Leg Deadlift
[ame]http://www.youtube.com/watch?v=OpzRX3slWjE[/ame]
Single Leg Deadlift
[ame]http://www.youtube.com/watch?v=BjF8XnnGSLE&[/ame]
Stability Ball Hamstring Curl
[ame]http://www.youtube.com/watch?v=czf-1snzG2c[/ame]
Lying Hamstring Slide
[ame]http://www.youtube.com/watch?v=xMQ-SZdNG44[/ame]
Build Powerful Legs With Squats Exercise
[highlight]Squats Exercise[/highlight]
Squats would have to be one of the best lower body compound exercise that
one could do, squats target all the muscles of the hips, glutes, quads,
and hamstrings . So they should be included in any leg trainoing routine
There are many squat variations including bodyweight squats, plie squats,
and single leg squats, but first learn the basics.
Squat Variations
Barbell Squat
[ame]http://www.youtube.com/watch?v=sJZdo9p5x_E[/ame]
Barbell Front Squat
[ame]http://www.youtube.com/watch?v=HLVNSTIYfY4[/ame]
Dumbbell Squat
[ame]http://www.youtube.com/watch?v=bJqnATFga7Y[/ame]
Hindu Squat
[ame]http://www.youtube.com/watch?v=hRTjwzvIQnU[/ame]
Plie Squat
[ame]http://www.youtube.com/watch?v=OMqVQqENVL0[/ame]
Jump Squat
[ame]http://www.youtube.com/watch?v=aPlx8yu7F68[/ame]
Single Leg Squat
[ame]http://www.youtube.com/watch?v=k6xX7aUgMeg[/ame]
Bosu Ball Squat
[ame]http://www.youtube.com/watch?v=MEywNyu1pzY[/ame]
Leg Press Exercise: An Excellent Muscle Builder
[highlight]Leg Press Exercise[/highlight] The leg press is a weight training
exercise in which the individual pushes a weight or resistance away from
them using their legs. The term leg press also refers to the apparatus used
to perform this exercise. The leg press can be used to evaluate an athlete's
overall lower body strength (from knee joint to hip and partially ankle
extensors as well).The leg press, targets your quads, hamstrings, and glutes
and is an excellent lower body muscle builder.
How to perform the leg press correctly:
- While seated on a leg press machine, place your feet about shoulder width apart on the leg press plate.
- Your buttocks should be supported on the seat and your back pressed firmly against the back rest.
- Whether you are on a lying leg press or vertical leg press, your head should be straight and toes angled slightly outward.
- Grasp the handles and unhook the weight, making sure your legs are ready to perform the lift.
- Slowly bend your legs, allowing your knees to travel towards your chest.
- Once your knees are at roughly 90 degrees, press your legs upwards until they are nearly straight but not locked out.
Leg Press Variations
Seated Leg Press
[ame]http://www.youtube.com/watch?v=Aq5uxXrXq7c[/ame]
Lying Leg Press
[ame]http://www.youtube.com/watch?v=LfjTGeYB_cY[/ame]
Leg Press Machine
[ame]http://www.youtube.com/watch?v=WlfWQIEDcTI[/ame]
Hack Squat
[ame]http://www.youtube.com/watch?v=vWvYKkhvM-g[/ame]
Glutes And Hamstrings 101: The Stiff Leg Deadlift
[highlight]Stiff Leg Deadlift[/highlight] To target and improve your glutes and
hamstrings an effective exercise is the stiff legged deadlifts (aka the
Romanian Deadlift). Stiff legged deadlifts/Romanian Deadlift would have
to be one of the greatest leg strengthening exercises that you could do.
Like any workout good form is important so start with a light weight until
you have stiff legged deadlifts perfected.
Bend from the hip just until you feel a good stretch in your hamstrings, and don't sacrifice form for range of motion. You do not need to do this exercise off
the edge of a bench to gain distance.
Don't round your back or shoulders to touch the floor. Play
it safe, stick with the proper movement, and eventually your hamstring flexibility will improve.
Straight Leg Deadlifts
Barbell Straight Leg Deadlift
[ame]http://www.youtube.com/watch?v=ocK10zNx-jg[/ame]
Dumbbell Straight Leg Deadlift
[ame]http://www.youtube.com/watch?v=UGOvV0tde7s[/ame]
Single Leg Straight Leg Deadlift
[ame]http://www.youtube.com/watch?v=BjF8XnnGSLE[/ame]
Bosu Ball Single Leg Deadlift
[ame]http://www.youtube.com/watch?v=nTSqw-lt96k[/ame]
Glute Workout For A Tight, Sexy Butt
[highlight]Glute Workout[/highlight]
We've all seen the fashion models in movies, television, and in the magazines
who have the most the perfect butt. How do they get such a nice looking
arse ? Many women, lust after that nice tight, firm butt to make their favorite
pair of jeans fit all that much better showing off their perky and sexy
back side.
So, what are the best butt exercises? A butt firming exercises includes
exercises like squats, stiff leg deadlifts, and lunges.
How To Tone Your Butt
Squats And Lunges
[ame]http://www.youtube.com/watch?v=VJ91wzmqGLo[/ame]
Stability Ball Glute Squeeze
[ame]http://www.youtube.com/watch?v=R61cnu3mSkA[/ame]
Dumbbell Donkey Kicks
[ame]http://www.youtube.com/watch?v=9h9pe_fCbfw[/ame]
Fire Hydrant
[ame]http://www.youtube.com/watch?v=ZXnSyqJBFNU[/ame]
Butt Bridge
[ame]http://www.youtube.com/watch?v=7IZjfEqBTPw[/ame]
Butts And Guts Workout
[ame]http://www.youtube.com/watch?v=tbg7j_VDWqw[/ame]
Calf Workouts To Polish Off Your Lower Legs
[highlight]Calf Workouts[/highlight]
Calves would have to be one of the most difficult muscle group to develop,
and for many out there one of the least favorite muscle group to train.
To finish off the look of your lower legs you need to perform calf muscle
exercises. It doesn't matter whether you want to add size to your lower
legs or desire long, lean calves that look great in heels, calf training
is a necessity.
The calves are composed of two major muscles--the gastrocnemius and the
soleus. These muscles serve the function of raising the heel of the foot
. The soleus works when the knee is bent, i.e. seated calf raises. The gastrocnemius
works when the knee is not bent, i.e. standing calf raises.
Calf Muscle Exercises
Standing Calf Raise
[ame]http://www.youtube.com/watch?v=6TRSvejbQ3c[/ame]
Seated Calf Raise
[ame]http://www.youtube.com/watch?v=OhhilZXDihk[/ame]
Stability Ball Calf Raise
[ame]http://www.youtube.com/watch?v=Q2HKks6xxpo[/ame]
Calf Raise On Leg Press
[ame]http://www.youtube.com/watch?v=PLtAYmjLwqQ[/ame]
Abs And Obliques
Easy Ab Exercises For Beginners
[highlight]Easy Ab Exercises[/highlight]
Some may say that these are easyt ab workouts, easy does not mean
that they aren't effective in working out your abs. Everyone has to start
somewhere.The best stomach exercises are the ones that target the upper
abs, lower abs and obliques.
To reap the true benefits of these easy abdominal exercises, be sure to incorporate cardiovascular as well as resistance training into your daily workout schedule. A strong, functional midsection and a visibly defined midsection are two very different things.
Easy Abdominal Exercises
Plank
[ame]http://www.youtube.com/watch?v=hGkKKf5WPMQ[/ame]
Basic Crunch
[ame]http://www.youtube.com/watch?v=pJ1qfCrvWAU[/ame]
Leg Lift
[ame]http://www.youtube.com/watch?v=xf-7jj8Btqo[/ame]
Stability Ball Crunch
[ame]http://www.youtube.com/watch?v=VVBddP5oW8Y[/ame]
Roman Chair Leg Raise
[ame]http://www.youtube.com/watch?v=E0jWC5b9__c[/ame]
Yoga Boat Pose
[ame]http://www.youtube.com/watch?v=GkvybfDD3Qw[/ame]
Complete Your Core Training With Oblique Exercises
[highlight]Oblique Exercises[/highlight]
No abdominal training is complete with targeting your obliques, which will
help to complete your strong, lean and functional core.
Your abdominals and obliques are involved, in nearly all other exercises
and movements they provide you with stabilization. So do you have to do
hundreds of situps? That is a common misconception that somehow they reduce
the layer of body fat that typically covers them .
Abs are made in the kitchen not in the gym to achieve visible definition
in your abs and obliques, you must carry a low body fat percentage (about
10% or lower for men and about 14% or lower for women). That being said,
oblique movements are vital to comprehensive core training.
Exercises For Obliques
Easy Exercises
[ame]http://www.youtube.com/watch?v=OZGluQL2NK4[/ame]
Stability Ball Side Crunch
[ame]http://www.youtube.com/watch?v=ODSOEXem56Q[/ame]
Side Lying Crunch
[ame]http://www.youtube.com/watch?v=9DpcnllRMp4[/ame]
Side Bends
[ame]http://www.youtube.com/watch?v=uMVcv5FXL4M[/ame]
Medicine Ball Twist
[ame]http://www.youtube.com/watch?v=Sel-uJgs5iY[/ame]
Stability Ball Twist
[ame]http://www.youtube.com/watch?v=BwMSE-rJtL0[/ame]
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