Full Body Chair Workout

at home workout (no equipment required)

Are you looking for a way to workout around the house? 

A normal house hold chair is a great resource to use when trying to get an effective full body workout.

Below you’ll find 6 full body chair workouts

1

Leg Marches

Chair leg marches primarily target the ab muscles and the thighs. Perform this exercise by sitting at the edge of the chair and alternating bring one knee up toward the chest, then another. Continue this movement for the duration of the exercise.

Standing Ab Workout

at home (no equipment required)

Are you tired of ab exercises that require you to get on the floor while putting strain and pressure on your knees and back?

Floor ab exercises can be extremely difficult when you have a back pain or knee problems. If you have issues with your back, knees or any other body part that restricts you from doing floor exercises…

Below you’ll find a great, targeted workout plan for abs that you can done all while Standing.

1

Elbow to knee twists

Elbow to knee twists can be done for each side of the abdomen. Start from the standing position with the arms bent with fists up to the ceiling. Bring one elbow down while simultaneously bring the opposite knee up to meet the elbow. Repeat for the duration of the exercise then switch sides.

2

Lunge + Knee up

The lunge and knee up combination targets the thigh muscles and the glute. Perform the lung and knee up combination on each leg for the best result.

3

Standing Outer Thigh Raise

Standing outer thigh raise not only targets the thigh, glut and muffing top area but it also works the core.  Perform this exercise by standing with the feet hip width apart. While maintaining balance on one foot, lift the other leg open to the side, then bring in back to the ground in a controlled manner. Keep your weight on the balancing foot for the duration of the exercise.

4

Standing Side Crunch

Standing side crunch works the side abdominal muscles. Arms can behind the head or in a “L” shape as pictured with legs hip width apart. While balancing on one leg, bring the knee and the elbow of the non-balancing leg up to meet then lower back down in starting position. Repeat this exercise on the other side.

5

Standing Cross Crunch

Standing cross crunch works the front abdominal muscles. Start arms behind the head and with legs hip width apart. While balancing on one leg, bring elbow down while simultaneously bring up the opposite knee to meet each other then lower back down to starting position. Repeat this exercise on the other side.

Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM 

If you’re not only looking for a standing ab workout plan but also a workout plan for each part of the body, along with meal plans and mindset shift trainings – consider joining the 30 Day bikini body challenge.

Slim, Sexy legs and thigh workout

at home (no equipment required)

Did you know: That men prefer women who have longer then average legs (1).

Don’t worry, if long legs is not your natural body type, there are specific leg workouts that can make your legs appear to be more slim, toned and long. You can get slimmer thighs fast with this killer leg workout routine – no equipment or weights required.

Below you’ll find 7 Leg workouts to give you Slim, Sexy Legs at home, No gym required

1

Side Plank Dips

The side plank dips work the side abdominal muscles along with the glute, thighs, biceps and shoulders. It will give you toned, slim legs but not leave you too skinny. It’s performed by starting in the side plank position then lowering the hip until it almost touches the ground the bringing it back up to the plank position. Repeat for the duration of the exercise.

2

Double Straight Leg Lifts

Double straight leg lifts target the lower abs and inner thighs. They will give you long, toned and slim legs. They are performed by laying flat on the back then lifting both legs up and down without resting legs on the ground in between repetitions.

3

Upper Leg Raises from Side Plank

Upper leg raises target the glut and inner thigh. This killer slim legs workout is a great intense inner thigh routine to tone legs for women.   The exercise is performed by laying on one side and slowly lifting the upper leg up and down in a controlled manner.

4

Inner Thigh Raises

The inner thigh raise is great for fat burning in the thighs and glute. It’s performed by laying flat on one side and balancing on the foot of the upper leg place in front of you. Keep the bottom leg straight while raising it up from the ground and lowering it back down in a controlled manner.

Click to download the Free 7 – Day Bikini Body Guide

5

Leg flutter

Leg flutter kicks targets a belly pooch and helps build muscle in the core and the legs. This exercise may be hard for beginners to perform. You can perform them by laying on your back, picking up your legs 30-45 degrees and fluttering your legs back and forth in small quick movements.

7

Rainbow kickback

The rainbow kick is best for fat burning on the core, thighs and glute. This exercise is performed by starting on all fours. extended on straight leg out to the side then lift it to the opposite corner in an arch fashion.

6

Straight Leg Kickback

The straight leg kick back targets the glut and upper leg to give long, toned and slim legs. It can be performed by starting on all fours, bringing one knee to the chest then extending it out straight to the back then bring it back into the chest.

Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM 

If you’re not only looking for a workout plan for slim legs and round booty but also a workout plan for each part of the body, along with meal plans and mindset shift trainings – consider joining the 30 Day bikini body challenge.

How to get Rid of a Muffin top – Fast and Easy workout plan

at home (no equipment required)

Are you looking to get rid of your muffin top in order to look better in fitted t-shirts, tank tops and even fitted dresses?

Or maybe you’re tired of trying to cover the bulging love handles that are falling over your jeans and swimsuit bottoms. You’d be glad to know that there are specific exercises you can do right at home, that will help you eliminate the love handles fast.

Although exercising is effective in burning fat off of love handles, it’s also important to remember that diet plays a prominent role in getting ride of a muffin top. For more information on how to lose a muffin to by a healthy eating, check out the meal plan here.

Below you’ll find 11 Workouts to get rid of a Muffin Top

1

Side Crunch (R)

The right side crunch is best for fat burning in one side of the waist and targeting muffin top fat. It’s performed by laying down flat on the back then turning the knees to the left. Crunch straight up and down while keeping the knees turned to the side.

3

Ankle taps

Ankle taps burn muffin top fat and eliminate love handles. It’s performed by laying on the back with knees bent, facing the ceiling with both feet flat on the ground. Lift the head off the ground, extend both arms straight on either side and bend at the waist, reaching to the ankle of the same side. Alternate this movement from side to side for the duration of the workout.