eatcleanmakechanges:

love this.

(Source: willblogforcake)

hula-hope:

ladyknucklesinshape:

motiveweight:

Over 60 core exercise demonstrations (all animated) - Spark People

finally!

I seriously love SparkPeople, best website around!

(via 15-percent)

(via the-right-mindset)

berryhealthy:

train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.

(via the-right-mindset)

(via fit-curvy-and-fabulous-deactiva)

fit-strong-and-hott:

Quick! Go do 30 of these (each side) RIGHT NOW!!

(Source: fitterthanyesterday, via the-right-mindset)

nopainnogain-fitness:

Want to work out with a buddy? Try some of these exercises:

1. Handclap plank - both starting off on the ground, raise yourselves up with one arm and slap hands, alternating each time.
2. V-sit side touch & pass - never declining and holding the v sit, twist and touch both sides and then pass the mediball off to your partner. Both must always twist and touch.
3. Mediball crunch - get your partner to stand over you and lock your feet into their legs. Crunch up, pass the mediball to them and come back down, then crunch up and grab the mediball again, repeat. 
4. Crunch & stand - Crunch and using your core stand up, throw two punches when you reach the top, then lower yourself back down. Make sure your partner gives you a slight pull on your legs when you’re coming up!

Have fun with these!
x

(via fastandfit)

tobeabeast:

the-more-u-know:

katlaydee:

(Make sure you stretch both sides! I like to do this routine twice on each side as I find myself a little looser after the first run through. Hold each stretch for 20-30 seconds. )

Stretching for the Splits: Quick Guide

I get a lot of asks about how to achieve a split, so I took a couple quick videos today to help out anyone who is working toward this goal! These are my favorite side splits stretches. Here are a few things to keep in mind when stretching for the splits:

• Warm up fully before beginning to stretch! This is important. Warm muscles are much looser and more pliable than cold ones, and much less prone to injury. It’s best to save the stretching for after your workout, or if you aren’t planning on working out, do 5-10 minutes of a full body cardio session that gets your heart rate up. Jumping jacks, kicks, jogging around, running up and down the stairs, dancing to a fast song or two… whatever gets your blood flowing. I find it helpful to do some squats, lunges, and high-knees before stretching my legs as well.
• Try to keep the hips squared when you stretch.This means that both your hips will be facing forward, your legs should be nearly in line with each other, the knee and foot of the back leg will be facing the floor, and your torso should not twist out to the side. Think of pulling the back leg forward and the front leg back. Whether you perform your split squared or turned out/open will depend on your sport/dance style and aesthetic preference, but when stretching always aim for squared hips as it allows a deeper stretch.
• Stretch to the point of discomfort, NOT PAIN. Don’t hurt yourself! A pulled muscle can set back all of your progress for weeks or months, so listen to your body!
• Don’t stretch every day. My general rule is that if my muscles feel fine, I will stretch 2 days in a row, but try to give yourself a break at least every few days and especially if your muscles are very sore. Just like strength training, your body needs time to repair any muscles damage. Stretching too much can actually inhibit your progress. Light stretching however is ok every day.
• Be patient! Splits don’t happen overnight. It may take some 4 weeks and others 4 months and others 4 years, but keep at it and you will see results :)

Of course there are many many more stretches that you can do to help achieve your splits, but these are the basics that will target the hamstrings and hip flexors for your split. Make sure to vary your routine and add new stretches every so often!

This is a GREAT post. However, I am VERY close to doing the splits this way. Stretch kicks help bigtime in stretching for this as well. If anybody has a post for stretches for doing splits the other way that would be sublime! and you should share it with me :D

THis is great! I have never been able to do the splits but I would like to!

(via leanslimfit)

health-teaa:

Flexibility:

• Ultimate Stretch Yoga Routine | The Yoga Solution With Tara Stiles
• 5-Minute Flexibility Yoga Routine | The Yoga Solution With Tara Stiles
• Body and Mind Flexibility Routine | The Yoga Solution With Tara Stiles
• Flexibility and Range of Motion | Beginner Yoga With Tara Stiles
• Entire Body Stretch | Intermediate Yoga With Tara Stiles

Balance:

• Balanced Strength-Building Yoga Routine | The Yoga Solution With Tara Stiles
• Building Balance | Beginner Yoga With Tara Stiles
• Yoga for Balance
• Tara Stiles - 30-Minute Yoga for Balance and Focus
• Balance | The Yoga Solution With Tara Stiles
• Tricky Twists and Balances | Advanced Yoga With Tara Stiles
• Yoga for Balance, Focus, and Stability

Strength:

• Core Strength | Beginner Yoga With Tara Stiles
• Toned Back and Arms Routine | The Yoga Solution With Tara Stiles
• Beginner Strengthening Flow | The Yoga Solution With Tara Stiles
• Build Shoulder Strength | Intermediate Yoga With Tara Stiles
• Crazy Core Building Routine | Advanced Yoga With Tara Stiles
• Inversion Flow Routine | Advanced Yoga With Tara Stiles
• Lower Body Strength and Tone

Mood:

• Morning Routine | The Yoga Solution With Tara Stiles
• Yoga to Get Your Morning Moving!
• Routine for a Deep Sleep | The Yoga Solution With Tara Stiles
• Energizing Daily Flow Routine | The Yoga Solution With Tara Stiles
• Clear Your Mind Routine | The Yoga Solution With Tara Stiles
• Get Happy Routine | The Yoga Solution With Tara Stiles
• Calming Routine | The Yoga Solution With Tara Stiles
• Poolside Yoga to Wake up the Entire Body and Calm the Mind
• Basic Breathing | Beginner Yoga With Tara Stiles

(via onmywaytoaleanme)

HOT ABS IN 4 MINUTES:

• 4 EXERCISES
• 20 SECONDS ON
• 10 SECONDS OFF
• REPEAT FOR 2 ROUNDS!

1. High knees (drive ‘em up)
2. Squat jumps (get high - drop low)
3. Squat thrust (mountain climbers)
4. Knee grabs (work your abs!)

flat abs pilates workout | (x)

(Source: getfitandsweat, via ra-ramuri)