Source: http://www.fitnessmagazine.com/workout/thighs/exercises/sexy-in-shorts-workout/?page=4
Targets: glutes, hamstrings, quads, and calves
Stand with feet more than shoulder-width apart, toes pointed out 45 degrees.
Lift heels off floor and squat, keeping knees above ankles.
Squeeze glutes to stand up; lower heels. Do 15 reps.
Back to http://yourchoicefitness.com
For detailed instructions, please visit http://www.acefitness.org/exerciselibrary/59/stability-ball-hamstring-curl
Target Body Part:
Butt/Hips, Legs – Thighs
Primary Muscles:
Gluteus Maximus (glutes), Hamstrings
Secondary Muscles:
(Synergists/Stabilizers)
Erector Spinae, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Gastrocnemius, Obliques
Equipment Needed:
Stability Ball
Source: http://www.acefitness.org/exerciselibrary/49/glute-bridge/
Target Body Part:
Abs, Butt/Hips
Primary Muscles:
Rectus Abdominus (abs), Gluteus Maximus (glutes)
Secondary Muscles:
(Synergists/Stabilizers)
Erector Spinae, Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors
Equipment Needed:
No Equipment
Step 1
Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes [...]
Source: http://www.acefitness.org/exerciselibrary/69/stability-ball-wall-squats
Target Areas: Thighs, Butt, Hips
Primary Muscles: Gluteus Maximus (glutes), Quadriceps (quads)
Secondary Muscles: Rhomboids, Erector Spinae, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Hamstrings, Adductors, Obliques
Equipment Needed: Stability Ball
Level: Beginner
Starting Position: With the stability ball against the wall, lean gently against it so that the ball is in contact with your body from your tailbone [...]
Source: http://www.acefitness.org/exerciselibrary/16/cobra
Target Areas: Abs, Back
Primary Muscles: Trapezius, Erector Spinae, Transverse Abdominus
Equipment Needed: None, mat if preferred
Level: Beginner
Lie on your stomach with your legs extended and your toes pointed. Position your hands flat on the ground so that they are facing forward and are directly under your shoulders. This is your starting position.
Now exhale and pull [...]
Exercise Spotlight: Superman
Source: http://www.acefitness.org/exerciselibrary/9/superman-s
Target Areas: Back, Butt/Hips, Shoulders
Primary Muscles: Trapezius (Traps), Erector Spinae, Anterior and Medial Deltoids (delts), Gluteus Maximus (glutes)
Secondary Muscles: Serratus Anterior, Quadriceps (quads), Hamstrings
Equipment needed: None, mat if preferred
Level: Beginner
Lie on your stomach (on a mat) with your legs extended and your toes pointed. Extend your arms overhead with your palms facing [...]
Seated Medicine Ball Trunk Rotations
Source/Photos: http://www.acefitness.org/exerciselibrary/47/seated-medicine-ball-trunk-rotations/
Target Body Part: Abs
Level: Beginner
Equipment needed: Medicine Ball
Primary Muscles: Rectus Abdominus, Transverse Abdominus
Secondary Muscles: Erector Spinae
Sit on the floor or a mat with your knees bent, your feet together and your heels touching the floor. Now hold the medicine ball (or any other safe household item) weighing approximately 2 [...]
