22-03-2015, 01:57 PM
Great routine, thanks for sharing. 
25-03-2015, 03:49 AM
(26-08-2014, 09:54 PM)pom19 Wrote: [ -> ]I just read this article, and although I exercise 5 time a week and watch what I eat carefully, but, I still can use some help around my mid-section.
Losing Belly Fat:
http://www.rush.edu/rumc/page-1298330047559.html
hey i walk at 3mph every day for thirty minutes will that hurt my results
25-03-2015, 04:03 AM
(25-03-2015, 03:49 AM)Beautywithboobs Wrote: [ -> ]---------------------------------------------------------------(26-08-2014, 09:54 PM)pom19 Wrote: [ -> ]I just read this article, and although I exercise 5 time a week and watch what I eat carefully, but, I still can use some help around my mid-section.
Losing Belly Fat:
http://www.rush.edu/rumc/page-1298330047559.html
hey i walk at 3mph every day for thirty minutes will that hurt my results
That will help your result. Movement mollifies the mind & body. POM
30-03-2015, 12:10 AM
30-03-2015, 08:32 PM
02-04-2015, 02:55 AM
05-04-2015, 03:05 PM
Bikini Countdown: 25 Ways to Get Ready for Swimsuit Season:
http://www.webmd.com/diet/ss/slideshow-bikini-countdown?ecd=wnl_wmh_040515&ctr=wnl-wmh-040515_nsl-ld-stry&mb=eW%2f%404B6M6I9SBYmYLM9rhyhonS%2fH3cwyvdHTnPBecO0%3d
I really liked this article. POM
http://www.webmd.com/diet/ss/slideshow-bikini-countdown?ecd=wnl_wmh_040515&ctr=wnl-wmh-040515_nsl-ld-stry&mb=eW%2f%404B6M6I9SBYmYLM9rhyhonS%2fH3cwyvdHTnPBecO0%3d
I really liked this article.
POM12-04-2015, 03:56 AM
13-04-2015, 05:38 PM
14-04-2015, 03:56 AM
Just wanted to share some hip-widening exersizes for anyone who's interested. Glute exersizes are #1 to me personally, but hip exersizes are definitely #2. Many glute workouts will also target some hip (squats are great for booty and hip), but if you're wanting to add size to your hips, the best and fastest way to do that is to incorporate hip-targeting isolation exersizes into your routine.
You need weight or plenty of resistance to make any muscle grow, so with all of these, use either weights or bands that give you a challenge. More resistance is better, but don't hurt yourself. Listen to your body and pay attention to your form And as you progress, make the weights heavier and add resistence with the bands. As your muscles grow and get stronger, they need progressively heavier weight to continue growing. You want it heavy enough or have enough resistence that your last couple of reps are really a challenge- but like I said, don't go overboard and hurt yourself. Know your limits.
I can't stress enough how important form is. If your form is off, you won't be hitting the muscles in the most effective way (meaning it will take much longer to see the desired results) and you could potentially hurt yourself or pull something. Form is most important, even more than the weight load. You can google each exersize to find videos on how to preform these.
You can do 3-5 sets of 15-20 reps for the exersizes with bands and 3-5 sets of 10 reps of the exersizes with heavy weight. Do controlled slower movements, not quick sloppy bursts.
* Side lunge with either barbell or dumbbells. (Heavier weights)
* Side lying hip abduction with a resistance band.
* Standing side abduction with a resistance band
* Squat side kick with band
* Sumo walk (I love this one!!)- done with a band
* Standing cable hip abduction. I love this one too!! (ABDUCTION. Not "adduction". You want your leg that's on the opposite side of your body from the machine to be the one that you kick out- away from the machine. Oh, you'll feel it in the hips and glutes Use heavy weight, but not so much that it messes with your form.
There's also hip opening yoga poses that help:
http://naturalenhancementblog.com/hip-op...oga-poses/
https://www.pinterest.com/SoUnpredictabl...rstitial=1
You need weight or plenty of resistance to make any muscle grow, so with all of these, use either weights or bands that give you a challenge. More resistance is better, but don't hurt yourself. Listen to your body and pay attention to your form
And as you progress, make the weights heavier and add resistence with the bands. As your muscles grow and get stronger, they need progressively heavier weight to continue growing. You want it heavy enough or have enough resistence that your last couple of reps are really a challenge- but like I said, don't go overboard and hurt yourself. Know your limits.I can't stress enough how important form is. If your form is off, you won't be hitting the muscles in the most effective way (meaning it will take much longer to see the desired results) and you could potentially hurt yourself or pull something. Form is most important, even more than the weight load. You can google each exersize to find videos on how to preform these.
You can do 3-5 sets of 15-20 reps for the exersizes with bands and 3-5 sets of 10 reps of the exersizes with heavy weight. Do controlled slower movements, not quick sloppy bursts.
* Side lunge with either barbell or dumbbells. (Heavier weights)
* Side lying hip abduction with a resistance band.
* Standing side abduction with a resistance band
* Squat side kick with band
* Sumo walk (I love this one!!)- done with a band
* Standing cable hip abduction. I love this one too!! (ABDUCTION. Not "adduction". You want your leg that's on the opposite side of your body from the machine to be the one that you kick out- away from the machine. Oh, you'll feel it in the hips and glutes
Use heavy weight, but not so much that it messes with your form.There's also hip opening yoga poses that help:
http://naturalenhancementblog.com/hip-op...oga-poses/
https://www.pinterest.com/SoUnpredictabl...rstitial=1