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Carrie Crain
Carrie Crain • 1 year ago

Lying Leg Lifts. Hands under your butt, slowly lift your pelvis/hip, while keeping your feet in the air. After 10-15 lifts, I start to lift & rotate my hips to the left & right about 10-15x. - @laramirasol- #webstagram

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Planks. I usually hold for 30-45 seconds then lift one leg up & down for another 30-45 seconds. This works out your core = abs, sides, trunk etc. Bosu ball is optional. - @laramirasol- #webstagram

I have to get back to you on the name of this exercise -- Targets your core (lower back) & glutes. Start on your belly. Extend your arms and legs squeezing the SB between your feet. Simultaneously raise your arms and legs above the ground and hold for 3 to 5 seconds. Do 10 x 3 sets. #123fitness - @laramirasol- #webstagram

Sideline Leg ABduction -- Targets your Gluteus Minimus & Medius aka Side Butt. Good at-home workout to make your butt round. Haha. I doubled my ankle weights. You can also use bands. Start on laying on one side with feet stacked on top of each other. Then slow & controlled, lift your top leg to (at least) 45 degrees. Then lower it back to starting position. It is a continuous motion. 30-45 seconds x 3-4 sets. #123fitness - @laramirasol- #webstagram

Teapots - Works out your obliques & helps get rid of your love handles. AGAIN, Bosu ball is optional. Stand with legs shoulder width apart, bend at your waist as far as you can without lifting your opposite leg off the grown or bending your supporting leg. Do 15-20 reps x 3-4 sets. I use 15-20lbs dumb bells. #fitness #fitspiration #iworkout #instagramfitness - @laramirasol- #webstagram

  • Carbhead Rolf

    Heavier weights will give you a more square look. I would use lighter weights for a more feminine, leaner look.

Internal & External Oblique Rotation - Targets your core, mainly your internal/external obliques. Start in a plank position (Hands on the ground with shins on the SB). Keep your right leg on SB. With your left leg, flex your knee & slowly rotate inwards making your left knee point to the right. Then reverse your movement to extend your left leg at starting position & elevate it at the end. Start with 3 sets of 5 (each leg) & build up your muscle endurance. Make sure you do these slow & contro...

Single leg hip extension - Targets your glutes, thighs & lower back. Start off laying on your back with arms either out to the side, forming a T with your body or under your butt ( like how I am in the picture). Bend one knee with foot flat on ground or balancing on a medicine ball. Elevate your opposite leg until knees are equal height while keeping your leg extended. Push your hips upward until your body is straight from shoulders to knees then lower your body back down. Do 20-30 reps x 3-4...

Mountain climbers - Another physical & mental workout. Helps your build endurance & core strength. I start in a track running stance with one leg close to the chest & the other extended out, then I alternate as fast as I can within 30-45 seconds. #iworkout #fitness #fitspiration #instagramfitness - @laramirasol- #webstagram

Pilates Side-Lying Leg Lifts: This Pilates move will help tighten and tone your inner thighs. Lying on your side, lengthen your bottom leg, and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this. Do as many reps on one side for 30 seconds, and then repeat on the other side for an additi…

Burpees with weights - it's a Full body workout. It really gets you sweating.. It's a true physical & mental workout. I posted a front & side picture for you, guys. Start of standing, bend down to the floor, kick your legs all the way out into a push-up position, then stand straight up & extend your arms up, then repeat. Do at least 15-20 reps or 30 seconds x 3-4 sets. Weight is optional (I use 10-15lbs) #fitness #fitspiration #iworkout #instagramfitness - @laramirasol- #webstagram

Torso Track. Good for internal & external abdominal muscles. Keep your hand on the ground, feet on the track, slowly extend/flex your torso like an accordion. #Fitness #fitspiration #iworkout #healthyliving - @laramirasol- #webstagram

Carrie's leg workout. I've heard from several people that this is amazing!