Jackie Warner’s Moves to Get Bikini Ready

If you’re dreaming of wearing a string bikini come Memorial Day, fitness expert Jackie Warner and star of Work Out has a workout for you to try. She stopped by the Today show to share her beach body workout, which is made up of five compound multi joint moves , designed to target several muscle groups in each exercise. Along with toning your lower body, abs, and arms, the workout will raise your heart rate getting you solidly into the fat-burning zone. For this strength training circuit, Jackie suggests using “three- to five-pound weights if you’re a beginner and if you’re more advanced go into the eight- to ten-pound range and do 10 to 15 reps, rather than 30.” To complete the circuit you need to complete three total sets of 30 reps each when using lighter weights. Jackie explained that “you want to work your delts when you’re getting your bikini body because you want the nice shape, the V-taper we call it, to give you that cheat in the waistline.” Nice to know that shapely shoulders can make your middle look smaller. If you’re afraid of weights bulking you up, Jackie says: “You’re not going to get bulky. [If you're concerned about that] do more repetitions with a lighter weight, but you need to feel that burn. Remember you can’t change your body type. If you’re are a little thicker or a little smaller, you’re going to build a little bit more [muscle]. Would you rather have fat under those jeans or a little bit of tone?” I want tone! What about you? To see the workout and video demo of the moves, just read more. Deadlifts for the hamstrings and glutes paired with front arm raises to work the front of the deltoid for shapely shoulders. Jackie reminds us to only lower the weights to the knees at the bottom of the deadlift and to not lift the dumbbell above your shoulders on the arm raises. Plié squats for the inner and outer thigh as well as some “booty work” with lateral arm raise to work the medial deltoid. Squats with overhead press - remember form on your squats: “knees should be kind of over the ankles, so pop the booty back . . . toes should be kind of coming up. Your back should be arched and thrust a little forward at the top. Famous for her crunchless abs, Jackie included the core move of bringing the elbow to knee on all fours to work obliques and back. This challenging exercise can be done with or without a hand weight. Jackie says this is a great move for toning the muffin top. “You need to have a strong back to have a beautiful core.” The “classic yoga move the bridge ,” to work your glutes and hamstring, paired with triceps press for toning the back of the arm. Visit msnbc.com for breaking news , world news , and news about the economy I am excited to try this workout. Not sure if I will go for the 30 reps per set with my five-pound dumbbells or fewer reps with my heavier weights. Are you going to try it?

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Jackie Warner’s Moves to Get Bikini Ready

Snow Shovel Stretch: Lower Back

If you live in a place where Winter means lots and lots of snow, chances are you’re burning tons of calories from shoveling. While you’ll end up with a toned core and upper body, bending and lifting heavy loads of the white stuff can really do a number on your back. Take a break while shoveling and try these two stretches to relieve your sore lower back and hamstrings. If you don’t live in a Winter wonderland, do these stretches the next time you’re sweeping or mopping the floors. Here’s how to do the first forward bend stretch. Stand with the shovel in front of you, holding the handle with both hands. Begin to walk your feet back, lowering your chest, and stopping once your feet are underneath your hips. Relax your head and draw your shoulders away from your ears. Stay here for at least 30 seconds, breathing deeply and allowing your lower back to release. For another stretch you can do right after this one to deepen the stretch in your lower back and target your hamstrings, keep reading

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Snow Shovel Stretch: Lower Back

You Asked: Late Workout and Even Later Dinner

Dear Fit, The only time I can exercise is after work, but I don’t get to the gym until 6:30. By the time I’m finished, showered, and get home, it’s 8:00, and I’m starving for dinner. Is it too late to eat a big meal? Am I undoing all the work I did at the gym? - Working Hard and Hungry This is an excellent question I’m sure many others who work or go to school full-time can relate to. I’m happy to hear that you’re still fitting exercise in, and not letting work commitments get in the way. That said, I have some thoughts about how to handle dinner after your late night workouts, so read more. Refueling after you work out is a must, so don’t worry about eating dinner, even if it’s late at night. You may have heard that eating past 7 p.m. will lead to weight gain, but that’s a myth , so don’t be concerned with your late night meal undoing all your hard work. That said, you still want your evening meal to be healthy, and you should eat an appropriate portion size that contains protein and carbs to refuel your muscles for your next sweat session. I’m concerned that since you’re famished upon arriving home, you’re more likely to reach for quick and easy junk foods, and eat more calories than you would if you were only slightly hungry. To prevent this from happening, make sure you eat a pre-workout snack around 4 p.m. that contains carbs and protein and fiber. Yogurt and a piece of fruit or a KIND fruit and nut bar are great options. This snack will give you energy to sweat it out, but should also keep you fuller longer. Be sure to pack a small post-workout/pre-dinner snack to munch on while you drive home from the gym. A piece of fruit or some trail mix will be just enough to ease your hunger so that when you get home, your starving state doesn’t cause you to devour an entire bag of pretzels for dinner. You should also try to plan ahead and pre-make some dinners so when you get home, you can grab a salad, warm up some soup, or heat up some grilled chicken and broccoli, and not have to waste time preparing a nutritious meal.

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You Asked: Late Workout and Even Later Dinner

Strike a Yoga Pose: Head to Knee B

Runners and other athletes need to spend extra time stretching their hamstrings. If you like the Head to Knee A pose, you’re going to love this variation that will stretch the part of your hamstring closest to your glutes. I always do this stretch after a run. This pose looks very similar to Head to Knee A, but to see what the difference is read more. Begin in a seated position with both legs straight out in front of you. Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can. Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Press your hands into the floor and lift your hips up so they’re higher than your right foot. Slide your left heel away from you slightly as you shift your torso forward, coming to sit on the arch of your flexed right foot. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist. Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears. Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist. Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

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Strike a Yoga Pose: Head to Knee B

Class Act: Skinny Jeans Fitness Workout

I won’t lie, the name caught my attention: Skinny Jeans Workout , a place where denim and my hamstrings collide. I find the fashion / fitness connection slightly amusing, but the 45 minute class left me more than slightly sweaty. It truly is a sculpting workout that borrows from a diverse array of fitness methods. We did lunges of all sorts, from the basic forward variety to the criss-crossing curtsy lunge . We did squat variations. We even did multiple Warrior 3 s. My legs and glutes were worked from all angles ensuring that every fiber was taxed. There were sections of the workout that felt rather balletic too; these moves really worked the deep glute muscles that help lift the seat. The class kept moving, and my heart rate stayed pumping for most of the class. The first 35 minutes of the class are standing and there is an emphasis on standing tall and keeping your chest open, since part of looking good in your skinny jeans is postural. I have heard that slouching can make a person look 10 pounds heavier. The ab work is very Pilates based, with cuing to keep the abs pulled to the spine - a phrase you can’t make it through a Pilates session without hearing repeatedly. I will definitely take this class again and recommend it. This class is currently offered at many Equinox locations , but look for a version at a gym near you.

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Class Act: Skinny Jeans Fitness Workout

What the New Clips Mean About New Moon, Rihanna’s Sexy Video, and Adam Lambert Kisses Girls?

The latest New Moon goodies are here, and we’re breaking down just what that means about the film. Plus, check out Rihanna’s sexy new promo video for the first single off her upcoming album and Adam Lambert’s saucy photo shoot and interview. Glee heads to the World Series and a pre-DUI Stephanie Pratt confronts Holly Montag. Watch PopSugar Rush now !

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What the New Clips Mean About New Moon, Rihanna’s Sexy Video, and Adam Lambert Kisses Girls?

5 Stretches For Tight Hamstrings

When asked which part of your body needs to be stretched the most , many of you said your hamstrings. Here’s a simple sequence to add to your stretching routine to lengthen those muscles on the backs of your legs. View Slideshow ›

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5 Stretches For Tight Hamstrings

Which Part of Your Body Needs to Be Stretched the Most?

I run and bike regularly, so my hamstrings are always tight. That’s why I do forward bends daily to stretch them out. What about you? Which Part of Your Body Needs to Be Stretched the Most? My hamstrings. My hips. My neck and shoulders. My back. My calves. A different area - I’ll tell you which one below.

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Which Part of Your Body Needs to Be Stretched the Most?

Strike a Yoga Pose: Split

Not too many people are born being able to do a full split, so after you try these stretches to help open your hamstrings and hips, give this pose a try. Sanskrit Name: Hanumanasana English Translation: Monkey Pose Also Called: Split For step-by-step instructions read more. From Downward Facing Dog , step your right foot forward as if you’re coming into Warrior 1 , but leave your hands on the floor. Lower your left knee to the mat and point your toes behind you. Shift your hips back so you can straighten your front leg. Flex your foot. Slowly slide your right heel away form you. Lower your hips as far as you can while keeping your right leg straight. It’s OK if you can’t go down very far. Don’t bend your right knee to get lower because it will take the stretch out of your hamstrings. Stay here for five deep breaths. If your hips are on the floor, straighten your arms up above you and gaze at your palms. After five, place your hands on the floor and slide your right heel in toward your body, step it back and come into Downward Facing Dog. Then repeat this pose with the left leg forward.

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Strike a Yoga Pose: Split

Full Body Fitness With Yoga

Kundalini Yoga is a great science to help with full body fitness and health. This is because kundalini yoga combines powerful breathing with dynamic movement, and this combination helps deliver a workout which both, builds your strength, as well as helps with flexibility and stamina. In this article, I will teach you three great yoga exercises which when combined will help you on your march to achieving total body fitness. The three exercises which will help you in strengthening your entire body are Plank Pose, Stretch Pose and Frog Pose. Plank pose will work on the upper body, helping build your chest, shoulders and arms. Stretch pose will work on your abdominal systems, helping to tone and strengthen your abs. Frog pose is excellent for building and toning your legs, especially your thighs and buttocks. So the combination of these three exercises will give you a full body workout and done consistently, will make you fit and strong. Here are the details of each of these three exercises: Plank Pose for Upper Body Fitness: a. How to Do Yoga Plank Pose: * Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up. * For plank pose be sure to keep your body in a straight line, now allowing the butt to sag and the hands should be directly underneath the shoulders. * Breathing is normal, except if you are doing a particular Kundalini Yoga Kriya, which might require you to do Breath of Fire while holding Plank Pose. b. Duration: * 15 seconds – 7 minutes. c. Benefits: * Strengthens the arms, shoulders, chest and back. * Develops your core strength and abdominal muscles. d. Practice Tips: * Advanced variations of Plank Pose include, lifting one leg up and holding the pose, or lifting one arm up and holding the pose. This is to take your level of fitness to the next level. Kundalini Yoga Stretch Pose for Abdominal Fitness: a. Instructions for Kundalini Yoga Stretch Pose: * Lie on your back. * Place your hands under your buttocks palms facing down (to support your lower back). * Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately. * Begin Breath of Fire Breathing Exercise. b. Duration: 15 seconds -11 minutes. c. Benefits: * Builds abdominal strength. * Increases core fitness, energy and power. * Helps develop the much coveted 6 pack abs. * Improves your digestive system. d. Practice Tips:: * To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time. Either way you will reduce the pressure on the abdominal muscles. Kundalini Yoga Frog Pose for Lower Body Fitness: Kundalini Yoga Frog Pose Practice Details: a. How to Do Kundalini Yoga Frog Pose: * Squat on the floor on your toes, with your feet apart and your heels either touching or very close together. * Have your knees spread out and your arms inside your knees with your finger tips touching the floor. The elbows are straight. * Look up, you can have your eyes opened or closed. Inhale. This is the starting position for frog pose. * Rise up now by straightening your legs. At the same time bring your head towards your knees and keep your fingers touching the floor. Your heels should move down towards the floor. Straighten your legs as much as possible. Exhale. This is the ending position for frog pose. This completes 1 repetition. * Come back down to the starting position and repeat the cycle as many times as indicated. b. Duration: * Beginners, start with as many as you can do and work up to 26 froggies. * Intermediates, work up to 54 froggies. * Advanced, work up to 108 froggies or more. c. Benefits: * Shapes, tones and strengthens the legs and lower body. Specially the thighs muscles. * Builds the cardiovascular system and respiratory system. Promoting better circulation and better respiration. * Promotes flexibility in the hamstrings and calves. * Overall, builds one level of fitness and endurance. d. Practice Tips: * Careful with your knees. If you have bad knees, approach this exercise with caution. * This yoga exercise will get your heart rate up, so careful not to get dizzy. If you feel breathless, light headed or faint, stop and take a break. * It is beneficial to stretch the hamstrings before doing frog pose. Summary of Yoga for Full Body Fitness: As you can see from the above exercises, a good yoga workout can deliver quite a punch and be an effective science for building your full body fitness and health. These exercises don’t just promote flexibility, but are also excellent for training your most important muscles. Doing this set consistently will undoubtedly make you fit, strong and toned. For more great yoga sets to help you achieve full body fitness and health check out, [http://anmolmehta.com/blog/2009/06/22/yoga-for-full-body-fitness/]Yoga for Full Body Fitness, created by Yoga and Meditation Master Anmol Mehta. Also, enjoy the free yoga videos, meditation classes and spiritual e-books he offers on his popular and free website. Article Source: http://EzineArticles.com/?expert=Anmol_Mehta http://EzineArticles.com/?Full-Body-Fitness-With-Yoga&id=2526388

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Full Body Fitness With Yoga

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