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Pacific Petite by Katerina - 3w ago

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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.

 

2

Straight Leg Lifts

Straight leg lifts while sitting in a chair is a very effective core and whole body exercise however it can be pretty difficult to perform. Start by sitting at the edge of the chair, with your legs straight in front of you. Slowly lift the legs up using the thigh and abdominal muscles. Lower back down in controlled manner.

 

3

Bent Leg Lifts

Bent leg lifts while sitting in a chair is a very effective core and whole body exercise however more abdominal strength than most other exercises. Start by sitting at the edge of the chair, with your legs bent and feet on the floor in front of you. Slowly lift the legs up using the thigh and abdominal muscles, bring the both knees up to the chest. Lower the legs back down in controlled manner.

 

4

One Leg Lunge

The one leg chair lunge primarily works the thigh muscles. Start by standing in front of your chair and placing one leg on the chair in back of you. Slowly lunge forward and back up to standing position.

 

5

Twist Crunches

Twist crunches build muscle in the mid section of the abs and help to lose belly fat. This beginner core exercises can be performed at home by first sitting in front of the chair with the heels on the eat of the chair. Then twist the torso while curling up for a crunch. Reach the opposite elbow to the opposite bent knee while lowering the other bent leg to the ground. Continue alternating from side to side for the duration of the exercise.

 

6

Straight Leg Glut Bridge + Ankle tap

The chair straight leg glut bridge at a 90 degree angle is known to be more difficult than the basic glut bridge. It primarily targets the glut and the thighs can be performed similar to the glut bridge. To do this on the chair, sit in front of the chair, place one foot on the set of the chair while keeping one leg extended in a 90 degree angle. Lift the hips up toward the sky then lower back down and reach toward the opposite ankle.

 

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a chair 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.

FULL 7 MINUTE STANDING AB WORKOUT ROUTINE

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Chair workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.

The post appeared first on PACIFICPETITE.

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Pacific Petite by Katerina - 3w ago

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Standing Ab Workout at home (no equipment required)

Are you tired of ab exercises that require you to get on the ground?

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 glut. 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 

Click to download the Free 7 – Day Bikini Body Guide

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.

STANDING ABS 7 MINUTE WORKOUT ROUTINE

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Standing Abs workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.

 

The post appeared first on PACIFICPETITE.

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Pacific Petite by Katerina - 3w ago

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Slim, Sexy legs and thigh workout at home (no equipment required)

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

Don’t worry, if long legs is not your natural body type, there are specific workouts that can make your legs appear to be more slim and elongated.

Below you’ll find 7 workout to give you Slim, Sexy Legs

1

Side Plank Dips

The side plank dips work core and side abd muscles along with the glut, thighs, biceps and shoulders. 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 thighs. 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. 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 targets the inner thigh and glut. 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 works the core, thighs and glut. 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. 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.

SLIM LEGS/BOOTY 10 MINUTE WORKOUT ROUTINE

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Slim Legs Thigh workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.

 

The post appeared first on PACIFICPETITE.

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Pacific Petite by Katerina - 3w ago

Join over 1,000 others and 

GET MY 7- DAY BIKINI BODY GUIDE FOR FREE.

Answer a quick question and we’ll send you the guide instantly! 

How to get Rid of a Muffin top – Easy, effective workout plan

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

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

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 a healthy eating along with exercise, 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 targets one side of the waist, really burning muffin top fat. It’s performed by laying flat on the back then turning the knees to the left. Crunch straight up and down while keeping the knees turned to the side.

 

2

Side Crunch (L) 

The left side crunch targets the other side of the waist, really burning muffin top fat. It’s performed by laying flat on the back then turning the knees to the right. Crunch straight up and down while keeping the knees turned to the side.

 

3

Ankle taps

Ankle taps burns muffin top fat and builds muscle on either side of the waist. Its 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, put both arms straight to the side and reach each and to the ankle of the same side. Alternate this movement from side to side for the duration of the workout.

 

4

Side Plank Hold

The side plank helps build core muscle on the mid and side abdomen. It’s performed by resting on on elbow while facing the side and placing the other arm either on the hip or by the side. Hold this position for the duration of the exercise.

 

5

Side Plank Dips

The side plank dips work core and side abd muscles along with the glut, biceps and shoulders. 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.

 

6

Side Plank Crunch

The side crunch builds muscle in the side obliques. It can be performed by starting in the side plank position, raising the arm that is facing the ceiling up above the head owth the leg extended. Slowly bend the leg and bring the knee to meet the elbow then extend again. Repeat for duration of the exercise.

7

Plank Knee to Elbow

The plank elbow targets the love handles, abdominal muscles and also the obliques. This killer exercise requires no gym equipment or weights and is performed by beginning in a straight arm plank position with legs hip width apart. While maintaining a tight core and flat back, bring one knee up to the elbow on the same side, with the knee facing out. Repeat this movement on each side in a controlled manner.

8

Windshield Wipers

Windshield wipers help with weightloss by targeting muffin top, the lower core and legs. You can perform this intense ab workout by laying on your back, picking up both of your legs and swinging them in an arch notion from one side to another side.

9

Side Leg Lifts

Side leg lifts work the side obliques, thighs and glut muscle. It can be performed by resting the body completely on the side, then raising both legs (with feet together) off the ground to about a 30 degree angle then resting back on the ground. Repeat for the duration of the exercise.

10

Russian Twists

The russian twists target the core abdominal muscles and the obliques. It is performed by sitting up with the legs bent and feet together, resting on the ground in front of you. Twist at the torso to one side till you are facing one side then twist to the opposite side. Repeat for the duration of the exercise.

 

11

Single Leg Reach cross

The cross body toe touch is an easy exercise that targets the lower and upper abs along with the upper legs. A beginner can perform this simple core exercise with little difficulty. Start by laying flat on your back, with the arms above the head and legs hip width apart. Lift one arm from the ground while bringing up the opposite leg and reaching for the ankle. Crunch at the maximum point then relax the arm and leg back down. Repeat on the other side.

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

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a workout plan to get rid of a muffin top 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.

FULL 7 MINUTE MUFFIN TOP WORKOUT ROUTINE

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Muffin Top Workout - YouTube
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Pacific Petite by Katerina - 3w ago

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Burn Inner Thigh FAT – Workout for perfect legs at home (no equipment required)

Why does it seam like inner thigh fat is the most stubborn fat to burn?

The inner thighs are one of the main areas that we women tend to carry access weight and body fat. There is actually a specific reason why women in particular tend to have fat storage in this area.

Fat tends to accumulate in the pelvis, buttocks and thighs on women as a reserve for lactation (milk production in the breasts after pregnancy). In order for lactation to occur, it must use energy. That energy must from from a fat storage in the body.  This fat storage usually occurs in the pelvis, buttocks and thighs as an energy reserve in the women in order to prepare for the lactation period. (1)

Although there is a specific biological indication for thigh body fat, we can still maintain and tone the inner thigh areas to give a nice figure.

Below you’ll find a great, targeted inner thigh workout plan that is NOT overly difficult or intense – you can do at home with no equipment.

1

Wide Stance Squat

When on your inner thighs, it’s important to isolate the the glut and upper thigh muscles by doing wide stance squats. The are performed similar to squats but with the legs in a wider stance, right outside the width of the shoulder blades. Bend the knees lowering the hips until the thighs are parallel to the ground. Slowly straighten legs back until you reach standing position.

 

2

Lunge & Knee up

To burn inner thigh fat, you must include exercises that target each leg individually. The lunge and knee up combination targets the thigh muscles and the glut. Perform the lung and knee up combination on each leg for the best result.

 

3

Standing leg Lifts

Standing Leg lifts are another exercise that target each leg individually. Start by standing with one foot in front of the other, with legs in semi bent position. Slowly lift the leg that is in front, out to the side.

 

4

Back Leg Circles

Back leg circles really work the glut and the thighs. The can be performed by starting on all fours and extending on leg straight to the back. Slowly circles the legs in either a clockwise or counterclockwise wise direction for the duration of the exercise.

 

5

Fire Hydrant

The fire hydrant also works the core, thighs and glut. It can be done by starting on all fours then lowering down to the elbows. While keeping the leg bent, open he leg out to the side, bring it back in then extend it to the back at a 90 degree angle then back in. Repeat for the duration of the exercise.

 

6

Rainbow Kickback

The rainbow kick works the core, thighs and glut. 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.

 

7

Side Plank Hold

The side plank helps build core muscle on the mid and side abdomen. It’s performed by resting on on elbow while facing the side and placing the other arm either on the hip or by the side. Hold this position for the duration of the exercise.

 

 

8

Upper Leg Raises

Upper leg raises target the glut and inner thigh. The exercise is performed by laying on one side and slowly lifting the upper leg up and down in a controlled manner.

 

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

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a workout plan for inner thighs 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.

BURN STUBBORN INNER THIGH FAT 10 MINUTE WORKOUT ROUTINE

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Inner Thigh fat workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.

The post appeared first on PACIFICPETITE.

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Pacific Petite by Katerina - 3w ago

Join over 1,000 others and 

GET MY 7- DAY BIKINI BODY GUIDE FOR FREE.

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Get Toned Arms – 6 Minute Workout at home workout (no equipment required)

Most women love wearing sleeveless clothes, but not if you struggle with arm flab.

Extra arm fat can make you feel extremely self conscious especially in nice sleeveless dresses. It’s frustrating when you reach for something and to see the extra flab dangle like the bottom of a turkey’s neck.

Well thankfully there are exercises you can do that will secifically target arm fat and help you obtain more toned arms. These exercises don’t require extra equipment and can be done right in the comfort of your own home. They can be done while watching TV are as soon as you get out of bed in the morning.

Below you will find 9 exercises that will give you toned arms right at home.

1

Forward Arm Circles

Forward arm circles are great to warm up the muscles in the arms and the shoulders. Start in a comfortable position, either standing or sitting, Hold the arms in table top position, then slowly rotate the arms forward in a circular motion. Do not let the arms drop for the duration of the exercise.

 

2

Back Arm Pumps

Back arm arm pumps work your arms, shoulders and back muscles. Remain in a comfortable position – either standing, or sitting – place arms straight out to sides in table top position then slowly pump them back in small quick repetitions.

 

3

Front Arm Crosses

Front arm crosses not only work the arms, shoulders but also the chest muscles. Start in a comfortable position with your arms straight out to your side in a table top position. While keeping both arms straight, move both arms in front of you while crossing at the hands, then bring back out to the side.

 

4

Bicep Pushups

Bicep pushups target the the biceps and shoulders. Start this exercises on all fours but with the arms behind you and with your face and hips toward the ceiling. Slowly bend the arms and work the biceps without letting the hips drop and keeping the body straight.

 

5

Up and Down Plank

The up and down plank is great for weightloss and targets the core, back and arms. It can be done right at home by starting in the push up position. One arm should then lower to the elbow, followed by the other arm. Once in plank position, immediately straighten one arm back to push up position then the other arm.

 

6

Superman Arm Press

Superman arm presses target the chest, biceps and shoulders. Start by laying on the chest, bend the arms and bring the hands by the ears. Slowly press the arms above the head until the arms are straight then bring back into starting position.

 

7

Belly Arm Circles

Belly arm circle primarily work the shoulders and arms. Start by laying flat on your belling and hold your arms out to the side. Move your arms in slow small circles in either a clockwise or counterclockwise direction, for the duration of the exercise.

 

8

Rotating Elbow “T”

The rotating elbow T exercise targets the arms, shoulders and abs. Start in a plank position then rotate the body to one side while straightening the top arm toward the ceiling. Bring the arm back down to the plank position and rotate to the other side repeating the motion with the other arm.

 

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

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a toned arms 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.

TONED ARMS 6 MINUTE WORKOUT ROUTINE

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Toned arms - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.

 

The post appeared first on PACIFICPETITE.

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Pacific Petite by Katerina - 3w ago

Join over 1,000 others and 

GET MY 7- DAY BIKINI BODY GUIDE FOR FREE.

Answer a quick question and we’ll send you the guide instantly! 

Full Body Workout – 7 Minute HIIT at home workout (no equipment required)

It’s the question you ask yourself when you’re trying to workout: “Why is Getting in Shape So Hard?”

I mean who has time to wake up at 5:00 am every morning, go gym before work or before school, multiple times a week!?. Who has the energy to even pack a gym bag the night before, prepare workout clothes for the next day or even find someone to go with to the gym.

Not to mention expensive personal trainers – who has the money for that? The entire process of “getting in shape” comes across as extremely energy draining, time consuming and costly.

Well the reality is, it doesn’t have to be so hard. You don’t have to go to the gym to workout and get in shape, you can do a complete full body workout in the comfort of your own home. No extra equipment is even required, just a yoga mat to protect your knees.

Below you will find 9 Full Body HIIT exercises to you can do at home – with no equipment.

Do them individually or in a Full Body HIIT workout routine.

1

Jumping Jacks

Jumping jacks are the perfect warm up exercise to get your heart blood flowing and heart pumping. Jumping jacks are simple, so beginners will not have difficulty doing them. They work the entire body – arms, legs and core.

 

 

2

Squats 

When performing the full HIIT workout, its great to alternate between fast pace workouts and slower pace workouts. After doing the fast pace jumping jacks, progress to a slower workout like squats which primarily work the glut and leg muscles.

 

3

Lunge + Knee Up

Full Body HIIT workout must include exercises that tarted each leg individually. The lunge and knee up combination targets the thigh muscles and the glut. Perform the lung and knee up combination on each leg for the best result.

 

4

Up and Down Plank

Move down to the floor for the next part of the full body HIIT workout. The up and down plank is great for weightloss and targets the core, back and arms. It can be done right at home by starting in the push up position. One arm should then lower to the elbow, followed by the other arm. Once in plank position, immediately straighten one arm back to push up position then the other arm.

 

5

Russian Twists 

The Russian twists target the core abdominal muscles and the obliques. It is performed by sitting up with the legs bent and feet together, resting on the ground in front of you. Twist at the torso to one side till you are facing one side then twist to the opposite side. Repeat for the duration of the exercise.

 

6

Cross body mountain climbers

Cross body mountain climbers target the ab, leg and arm muscles. Start in the push position then try to touch one knee to the opposing elbow. Keep alternating from one knee to the next for the duration of the exercise.

 

7

Crunches

The basic table top crunch is a great ab workout to incorporate in your full body workout. Perform this exercise as if you are doing a basic crunch but lift the legs in the table top position, at a 90 degree angle.

 

8

Double straight leg

Double straight leg lifts targets the belly pooch leading to a flat tummy. It provides a full lower body workout. This intense exercise is not for beginners and is performed by laying flat on the back then lifting both legs up and down without resting legs on the ground in between repetitions.

 

9

Leg flutters

Leg flutter kicks target a lower 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.

 

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

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a Full Body HIIT workout plan but you’re also looking for 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.

FULL BODY 7 MINUTE HIIT WORKOUT ROUTINE

follow along

HIIT workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.
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Pacific Petite by Katerina - 3w ago

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7 Min Lower Abs – Killer lower ab workout plan at home workout (no equipment required)

Are you working hard on flattening your stomach, but that lower belly pooch just won’t go away?!

The lower belly fat can be very stubborn fat burn.  If you are not able to get rid of lower belly fat, it will interfere with any attempts to form a nice, tone core and flat stomach.

The solution to losing lower belly fat isn’t very complicated – it is actually straight forward. However, it does require doing the right activities in the correct order but it requires consistency.

The first unavoidable step to losing lower belly fat is changing your diet. You must avoid food that are high in sodium which can lead to fluid retention. Avoid genetically modified food which can contributed to body swelling over time and also quickly resulting in you gaining hunger quickly. For more information, and a more detailed meal guide find one HERE.

Next, to lose lower belly fat you must perform the proper lower ab workouts, on a consistent basis.

Below you will find 7 lower ab exercises to you can do at home – no equipment.

Do them individually or in a lower ab workout routine.

1

Leg Flutter

Leg flutter kicks target a lower 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.

 

2

Leg Scissors

Leg flutter scissors are core exercises that target the lower abs and the legs. This killer exercise can performed by laying on the back, picking up the legs 30,45 or 90 degrees and criss crossing the legs at the ankles in small quick movements.

 

3

Legs In & Out

Legs in & out targets the entire core, legs and glut. This is a simple, beginner workout that can be performed by laying the back, bending legs and bringing them to the chest then extending them to a 30-45 degree angle.

 

4

V-Sit

The V-sit crunches target the lower belly pooch of the lower abdominal muscles. It’s perfect for women trying to burn that stubborn lower belly fat. Start visit position by balancing on the glut with legs bent and knees pulled in. While balancing in the glut slowly extend the legs until they are straight, then pulling them back in. Avoid resting the legs on the ground during this exercise.

5

Mini Leg Circles

Mini leg circles are an intense workout that isolates and builds muscle in the lower abdomen. This exercise is performed by laying flat on the back with legs straight up facing the ceiling. Slowly move the feet in a small clockwise circle. Once finished with interval, switch to a counterclockwise direction.

 

6

Mini Double Straight Leg Lifts

Mini Double straight leg lifts are the best for women looking for a flat tummy fast. It provides a full lower body workout. This intense exercise is not for beginners and is performed by laying flat on the back then lifting both legs up and down in a small, quick movement without resting legs on the ground in between repetitions.

 

7

Legs In & Out + Leg Lifts

Legs in & out targets the entire core, legs and glut. This is a simple, beginner workout that can be performed by laying the back, bending legs and bringing them to the chest then extending them to a 30-45 degree angle. Add this movement to the more intense double straight leg lifts exercise which is performed by laying flat on the back then lifting both legs up and down without resting legs on the ground in between repetitions.

 

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

Click to download the Free 7 – Day Bikini Bodies Guide

If you’re not only looking for a workout plan for lower abs but also a workout plan for each part of the body, along with meal plans and mindset shift trainings – consider joining the 30 Day Challenge to get the perfect bikini body.

KILLER LOWER ABS 7 MINUTE WORKOUT ROUTINE

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7 minute lower ab workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.

The post appeared first on PACIFICPETITE.

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Pacific Petite by Katerina - 3w ago

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Glut Workout – Best workout for a perfect booty at home (no equipment required)

I have a question for you: What’s going on with this butt obsession these days?

The butt obsession is actually nothing new, it’s been going on for quite a while especially since the song Sir Mix-a-Lot “Baby got back” came out.

Despite when this booty craze all started, you’re likely looking to get your backside into better shape with the right workout plan. So whether you’re obsessed with your backside or just want it to look a little better in jeans..

Below you’ll find an effective and straight forward glut workout plan that is NOT overly difficult or intense – it will give you the round, perky booty you’ve always wanted.

This workout plan for the glut is not solely limited to squats or the dreaded burpies. It also doesn’t require you to travel all the way to the gym or use any equipment. You can simply find a comfortable place in your house to get started. I’d also recommend a yoga mat to protect your knees and hands as well as some water to stay hydrated.

This glut workout can be extremely effective in giving you a rounder, perkier booty, that will look amazing in jeans and yoga pants. But it won’t happen over night, you’ll need to be consistent in performing the routines over weeks to months. You’ll also need to eat a healthy diet – if you need help with finding out to eat as part of a healthier diet consider following this meal plan.

How to do these workouts: For a complete, targeted glut workout  – do all 9 of these exercises once, then repeat 2 of the 9 exercises. Perform each exercise for a 30 second interval. Move straight from one exercise to another for the full duration of the 10 minute routine, giving yourself one 30 second breaks at the 3 minute mark. This allows for a 2 circuit workout over the course of a 6 minute routine. Individualize the glut workout routine so that it is the most effective for you.

 

1

Glut Bridge

The glut bridge targets the glut and the thighs. This exercise can be performed by laying on the back with knees facing up and feet flat on the floor. slowly lift the pelvis and hips up until in a complete bridge position where back is arched and knees are in a 90 degree angle. Once in bridge position, slowly ease hips back to the ground.

 

2

Straight Leg Glut Bridge (45 degrees)

The straight leg glut bridge is known to be more difficult than the basic glut bridge. It primarily targets the glut and the thighs. It’s performed similar to the glut bridge while keeping one leg extended in a 45 degree angle.

3

Straight Leg Glut Bridge (90 degrees)

The straight leg glut bridge at a 90 degree angle is also known to be more difficult than the basic glut bridge. It also primarily targets the glut and the thighs. It’s performed similar to the glut bridge while keeping one leg extended in a 90 degree angle.

 

4

Straight Leg Kickback

The straight leg kickback exercise targets the glut and leg muscles. To perform this exercise start on all fours, then extend one leg. Start by resting the foot of the extended leg on the ground then lift the leg up to the max height the lower the leg back to the ground in a controlled manner. Repeat for the duration of the exercise.

 

5

Leg Circles

Leg circles really work the glut and the legs. The can be performed by starting on all fours and extending on leg straight to the back. Slowly circles the legs in either a clockwise or counterclockwise wise direction for the duration of the exercise.

 

6

Elbow Rainbow Kicks

The elbow rainbow kick works the core, thighs and glut. This exercise is performed by starting on all fours then lowering down to the elbows. Extended one straight leg out to the side then lift it to the opposite corner in an arch fashion.

 

7

Fire Hydrant

The fire hydrant also works the core, thighs and glut. It can be done by starting on all fours then lowering down to the elbows. While keeping the leg bent, open he leg out to the side, bring it back in then extend it to the back at a 90 degree angle then back in. Repeat for the duration of the exercise.

 

8

Alternating Frog Kicks

Alternating frog kicks are perfect for working the glut muscles. Start by laying flat on the belly, pending the knees at a 90 degree angle with soles of the feet facing the sky. Slowly pick one knee up at a time off the ground while you using the glut muscle to lift the the leg then lower the knee back to the ground. Alternate motion between legs.

 

9

Frog Kicks

Frog kicks are perfect for working the glut muscles. Start by laying flat on the belly, pending the knees at a 90 degree angle with soles of the feet facing the sky. Slowly pick the knees up off the ground using Bothe glut muscles up at the same time then lower to the ground.

 

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

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a glut 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.

BOOTY 6 MINUTE WORKOUT ROUTINE

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Booty workout - YouTube

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

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Pacific Petite by Katerina - 3w ago

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10 minute Abs – Best workout plan for abs you can do at home (no equipment required)

 

Let me ask you this: Are you tired of not being able to wear a two piece swimsuit because you’re embarrassed of love handles, a belly pooch or just not having a flat tummy?

Are you annoyed with workout plans for abs that just leave you tired and sore without helping you lose belly fat or build muscle?

This could be due to one of two reasons, either the ab workout routine is overly complicated resulting in you not being able to do it correctly, or even QUITTING the workout all together because it’s too intense. Or, the ab routine is not effective enough in targeting the core areas to get a flat tummy.

Below you’ll find an easy, quick and straight forward workout plan that is NOT overly complicated or intense.

It’s perfect for you to fit into your busy daily schedule (without taking time away from other important activities in your life). You do not need to travel all the way to the gym to do this workout plan for abs, but you can do it right at home and without weights or equipment.

This ab workout can be extremely effective in giving you a flat tummy, but only if it is done along with clean eating. It’s important to maintain a healthy diet in addition to the workout routines – for specific meal guidelines to follow checkout the bikini bodies meal plan. If you follow the meal plan and perform the ab workout on a consistent enough basis you will be on your way to developing a strong core, defined abdominal muscles and likely a six pack (only if you’re consistent enough).

How to do these workouts: For a complete, targeted workout plan for abs – do all 13 of these exercises once, then repeat 5 of the 13 exercises. Perform each exercise for a 30 second interval. Move straight from one exercise to another for the full duration of the 10 minute routine, giving yourself two 30 second breaks at the 3 minute mark and at the 6 minute mark. This allows for a 3 circuit workout over the course of a 10 minute routine. Individualize the ab workout routine so that it is the most effective for you.

 

1

Bicycle

The bicycle crunches build muscle in the upper abdomen while also engaging the leg muscles. Simple bicycle crunches are best performed by lifting the head and shoulder blades up from the ground then reaching the elbow to the opposite knee while holding the hands at the nape of the neck. Continue the exercise by alternating from one side to the next. The straight leg should not fully rest on the ground at anytime during the workout and should remain engaged.

 

2

Plank Knee to Elbow

The plank elbow targets the love handles, abdominal muscles and also the obliques. This killer exercise requires no gym equipment or weights and is performed by beginning in a straight arm plank position with legs hip width apart. While maintaining a tight core and flat back, bring one knee up to the elbow on the same side, with the knee facing out. Repeat this movement on each side in a controlled manner.

 

3

Twist Crunches

Twist crunches build muscle in the mid section of the abs and help to lose belly fat.  This beginner core exercises can. be performed at home by twisting the torso while curling up for a crunch. Reach the opposite elbow to the opposite bent knee while lowering the other bent leg to the ground. Continue alternating from side to side for the duration of the exercise.

 

4

Double Straight Leg Lifts

Double straight leg lifts targets the belly pooch leading to a flat tummy. It provides a full lower body workout. This intense exercise is not for beginners and is performed by laying flat on the back then lifting both legs up and down without resting legs on the ground in between repetitions.

 

5

Plank Jacks

When performing the plank jacks you’ll notice that they not only build muscle in the abs but also the quadriceps, biceps and shoulders. This killer exercise can be done without going to the gym – by getting into a plank with legs together, then hoping both feet out to the sides, just outside the width of the shoulders. Once legs are out, hop back in then repeat. If done often enough, this exercise can result in weightloss and build a 6 pack.

 

6

Jack Knife

The jack knife is an intense core exercise that targets lower and upper abs. It can be hard to do for beginners. It’s performed by laying flat on the back with arms straight above the head then slowly lifting both legs up while simultaneously bringing both arms toward the legs to perform a jack knife crunch.

 

7

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.

 

Click to download the Free 7 – Day Bikini Bodies Guide

8

Legs In & Out

Legs in & out targets the entire core, legs and glut. This is a simple, beginner workout that can be performed by laying the back, bending legs and bringing them to the chest then extending them to a 30-45 degree angle.

 

9

Leg Scissors

Leg flutter scissors are core exercises that target the core and the legs. This killer exercise can performed  by laying on the back, picking up the legs 30,45 or 90 degrees and criss crossing the  legs at the ankles in small quick movements.

 

10

Windshield Wipers

Windshield wipers help with weightloss by targeting muffin top, the lower core and legs. You can perform this intense ab workout by laying on your back, picking up both of your legs and swinging them in an arch notion from one side to another side.

 

11

Cross Body Toe Touch

The cross body toe touch is an easy exercise that targets the lower and upper abs along with the upper legs. A beginner can perform this simple core exercise with little difficulty. Start by laying flat on your back, with the arms above the head and legs hip width apart. Lift one arm from the ground while bringing up the opposite leg and reaching for the ankle. Crunch at the maximum point then relax the arm and leg back down. Repeat on the other side.

 

12

Up and Down Plank

The up and down plank is great for weightloss and targets the core, back and arms. It can be done right at home by starting in the push up position. One arm should then lower to the elbow, followed by the other arm. Once in plank position, immediately straighten one arm back to push up position then the other arm.

 

13

V – Sit

The V-sit crunches target the belly pooch of the lower abdominal muscles. Start visit position by balancing on the glut with legs bent and knees pulled in. While..

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