sleek & slender abs with karena! repeat 3 times
tipsy warm up - standing with dumbbells to your side, rock back and forth keeping your hips stationary, activating the core muscles warming them up for your workout.
knee up crossover - standing with one hand pressed above you, and the other one to your side (dumbbells in hand) twist to one side, lifting that knee up while bringing your elbow down to meet in front of you. return to standing and repeat.
cat crunch - in a plank position, begin with arching your back and pulling your knee towards your face while contracting your abs. fully extend your leg back, using both your abs and your low back moving as slowly as possible.
cinch it - in a plank position slowly rotate your hips side to side while keeping your shoulders in line above your elbows on the mat. be sure to touch your hip on the ground before changing direction!
plank kicks - hold a plank position for a 5 count, then lift one leg slightly up and hold for 5, kick it out to your side and hold for 5, then bring it back in and hold for 5 before dropping it back down to the ground. repeat for each side.
tabletop crunch - a 3 part crunch move, begin on your back with your legs in tabletop position. with your dumbbell in your hands, crunch up and place the dumbbell on top of your shins being careful not to let it fall. slowly lay back down before crunching back up to take the dumbbell and lay back down extending your legs straight out in the air!
basic crunches - on your back, lift your shoulders off the ground by contracting your core.
the butterfly - sitting up balancing on your bum, slowly flutter your legs, bringing one heel to the ground while the other is lifted up to eye level and alternate!NIGGA DISS IS DOABLE. DON’T SLACK
This post is for anyone who is just starting their journey to get healthy. I’ve been getting questions about starting out tips so I thought this visual might help you all! It’s a list of things that I thought about and still do to maintain a healthy lifestyle. The keep in mind section is just a few things that helped me stay motivated when I was first starting out to get me through especially the first month and help me stick with it for the long haul. Along with this you should set your own goals, meal plans, fitness plans, but use this as a guide to help you start healthy habits that will always be good for you!
The second picture is a sample printable weekly chart, you can use this (put it on your motivation board!) or make your own using this as a template. :)
For more healthy tips & tricks go here. :)
This post is for anyone who is just starting their journey to get healthy. I’ve been getting questions about starting out tips so I thought this visual might help you all! It’s a list of things that I thought about and still do to maintain a healthy lifestyle. The keep in mind section is just a few things that helped me stay motivated when I was first starting out to get me through especially the first month and help me stick with it for the long haul. Along with this you should set your own goals, meal plans, fitness plans, but use this as a guide to help you start healthy habits that will always be good for you!
The second picture is a sample printable weekly chart, you can use this (put it on your motivation board!) or make your own using this as a template. :)
For more healthy tips & tricks go here. :)
High cholesterol levels is usually induced by an unhealthy diet plan that is abundant with saturated fats and also cholesterol. In the event you ingest a great deal of animal foods, for example red meat, full-fat dairy products as well as whole eggs, all of that are full of cholesterol, a nutritional transformation to grains, fruit, veg in addition to safe oils may well aid decrease your blood cholesterol level.
![18-15n-77-30w:
sabriyasimonphotography:
“Supported Headstand” ~ Salamba Sirsasana
[Image taken during a Guided Ashtanga Yoga Class at Afya Yoga Studio in Kingston, Jamaica]
18° 15’ N, 77° 30’ W](http://25.media.tumblr.com/tumblr_m41lfxTjbF1qbi118o1_500.jpg)
“Supported Headstand” ~ Salamba Sirsasana
[Image taken during a Guided Ashtanga Yoga Class at Afya Yoga Studio in Kingston, Jamaica]
18° 15’ N, 77° 30’ W
PROMO! FIRST 50 TO REBLOG!
confessions-of-a-teenage-fitblr:
- Must be following me and my BOTM
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If you can, also check out THIS blog :)
GOGOGO <3
I have to say this is completely legit - someone tried to steal her handbag and she simply went “Fuck this- *suplex*”
My hero
someone teach me this pweeze-ooc
Ok Ladies, here’s the info on this move.
We are blessed with a low center of gravity. This means that when we get ahold of someone and tip over backward like that, it’s easy peasy for us to do. Especially on a guy. Think of it like a fulcum and lever: they’re the lever, we’re the fulcrum, and because their center of gravity is up in their chest, instead of in their pelvis, when we get down low and lean back, whupsy there they tip right over.
Now, here’s the real deal on that particular move. Check out how this gif end, with the guy’s head on the floor like that? How his torso seems straight up and down, his head and neck on the floor, all his body weight and the momentum of having been tossed over her shoulder?
Yeah, he’s pretty messed up from that. In the really real world, if you do that move correctly, toss your whole body into it, seriously oomph it up and give that mugger a throw, you can snap his neck.
All that said, here’s how you do it!
This is something you do fast, ladies. Move quickly and with assurance, and don’t worry about whether you’re strong enough to do it or not: you are. This is about physics, not muscle.
Get low, bend your knees and hips. Our strength is largly concentrated in our lower bodies, and when we put our knees and thighs into a move, we bring some of the largest muscles in the human body to bear. You’d be surprised what you can move with your legs.
When she got low on him, her right arm was around his waist, her shoulder roughly at or under his ass, her left arm wrapped around his left leg. Feet shoulder width apart for a nice stable base, big deep breath in, and lift just a bit while falling backwards. It doesn’t take much strength but it will really mess with the dude’s day. Landing on your head will at the very very least knock you silly for a minute.
Interestingly, we can use these same basic principles to ruin a guy’s day if he’s the one to grab us! Imagine, if you will, mugger dude runs up behind you and bear hugs you in preparation for dragging you into the alley. Scary, right? Yep.
If he lifts you too fast, and you find your feet off the ground, kick him in the shins, scrape your shoes down his legs, aim for the knees and his feet. Toss your head back and head butt him. Bite him. Squirm. Do what it takes to get your feet back on the ground.
Feet on the ground, grab his arms and hold on to them. Don’t let him get away, because this move, ladies, will put him down and out, and if he moves away he may go for a distance weapon, or start using his fists. Hold onto his arms and keep him in close.
Again, feet shoulder width apart. Use your booty and hips now, like you’re trying to hit his not-so-manly bits with your ass, get your hips back, bend your knees and flex your hips. If he’s shortish, you should at this point have picked him up and be balancing him on your back. If he’s tall, you’re now in position to put a crimp in his style in a big way.
Tuck your head to your chest and roll forward, just like you did when you were a kid. Flip yourself forward and let gravity do the rest. You will have your head tucked down, aiming to land on the upper back of one shoulder; he won’t. This means he’ll land on his face, with the full force of his own body weight behind it as well as any momentum you’ve built up. You may very well land on top of him too.
From here, get up, run like hell towards a light source while yelling “help, fire, call 911 (or whatever emergency services number exists in your country)”
Remember, ladies, with just a little understanding of comparative anatomy and physics, you too can put a man on the ground and seriously mess up his day. But then, that’s what he was planning to do to you, so fair’s fair.
Reblogging again because of Gryphyn’s awesome comment. C:
Most women can lift around 150-200 lbs with her legs. I leg pressed 250 in high school. Not sure if I still could.
Thanks for the info! :D I can actually lift about 300 with my legs. O.o
(Source: odd-marissa)
