exercise Category

How to get a ballet dancers body (tone thighs, butt and calves)

Dancers are lean and toned. To get that toned look, increasing muscle with specific exercises is key. For example, ballet dancers have impeccable balance and posture, and strong legs, core and calves. I’ve created this fun barre workout that anyone can do, to strengthen (tone) the legs, butt and calves. Let me know which exercise […]

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Balance exercise list (with videos)

These 12 balance exercises work the core and balance reflexes. Age doesn’t cause balance loss, inactivity does. You can improve balance at any age, but it takes time and frequent practice. I practice balance exercises of some kind, every day. Have a chair handy; these exercises burn more calories than typical balance exercises, because they […]

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what really caused Lance Armstrong’s cancer

On December 26th, 2013, I published a short article, titled, “Do you over-exercise?” At the time, it was theorized that Lance Armstrong’s testicular and brain cancer was brought on by his intense training since “intense exercise has long been known to suppress the immune system” (3).  But after watching his tell-all movie earlier this year, […]

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Leg strengthening exercises (for seniors)

Walking is not enough! For strength, flexibility, and mobility, you want to work all of your muscles. Strength, flexibility and mobility exercises for seniors: chair squats ankle rotations point and flex feet hip lifts standing leg lifts and lowers static lunges calf raises quad stretch hamstring stretch calf stretch You can do these exercises daily. […]

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kettlebell (thighs & butt workout)

This quick 11-minute kettlebell workout targets the thighs (quads and hamstrings) and the butt (glutes) with kettlebell lunges, hip hinges, kettlebell swings, kettlebell hops, kettlebell lunges, single and double leg kettlebell deadlifts, goblet squats, and kettlebell in-between squats. I’ve also included a short stretching cool down at the end. And yes, these exercises will tone, […]

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The best butt-lifting exercises

These 9 butt-lifting exercises are effective and fun: lateral band walks banded cha-cha fire hydrants quadruped, straight leg lifts feet-elevated glute bridges single-leg glute bridge side leg-lifts single-leg hip raise with a knee hold derriere (to the back) attitude leg lifts I created a butt lifting 15-minute, follow-along workout for you. You can practice these […]

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Hip & back pain relief (exercises)

Pain is caused by a myriad of reasons, but movement is one of the best things you can do to relieve pain. This series of exercises help relieve back pain (follow in this order) step side-to-side alternating calf raises dynamic alternating soleus calf stretches butt kicks shoulder rolls arms swings hip cleaners arm circles side […]

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10 exercises to strengthen legs & butt

These ten lunge exercises are phenomenal in getting your legs toned (strong) and your butt lifted (goodbye saggy behind). 1. pendulum lunges 2. curtsy lunges 3. reverse lunges 4. alternating forward lunges 5. half-skater squats 6. Bulgarian Split Squats 7. deficit static lunges 8. deficit static reverse lunges 9. lateral lunges 10. alternating jumping lunges […]

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How to lift, tone & strengthen the butt

If you’re looking for a stronger (toned), rounded, lifted, cute butt, this 25-minute workout is for you (and it’s not just for women. Men need a strong backside too). All you need is a glute band and a mat. Let me know which exercise was your favorite in the comments sections.

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How to strengthen the shoulders (best shoulder exercises)

In this follow-along workout, we are hitting all sides of the delts: front, side and back, to strengthen the shoulders. If you are a beginner, start with 3-lbs and 5-lb weights. Ideally, you’ll want three sets of hand weights: 1-light, and 2-moderate. Don’t go too heavy. I’m using 5, 8, 10, and 15 lbs weights […]

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