Tuesday, July 22, 2014

5 Exercises That Create a Sexy Feminine Physique

August 26, 2011 by Dr Pete  
Filed under Exercise programs

Pilates side
Here’s a workout composed of 5 exercises in a series of movements with special emphasis on the waist, hips, thighs and upper body strength.

Do this series of exercises every other day in an area where you have some room to move around. It should take about 20 minutes to complete the routine. Follow the order as presented here and after 4 weeks, change things up by doing these 4 exercises in reverse order.

Begin by focusing your mind and breath to the center of your body at a point 2 inches below your navelĀ inside your abdomen. This will help to center you and focus your energy on the movements.

The exercises in order are:

The Horse Series and Tiger Squat – These exercises are based on the poses encountered in the martial arts and Qi Gong. It helps to visualize yourself as a martial artist practicing your moves (katas). Have fun and try to let go and let your body flow naturally with this one. Although it looks easy, your thighs will burn quickly. Your goal is to do the full 5 minute series but you can start with less time and gradually increase as you get stronger.

Lunges in All Directions – Be ready to a lunatic lunging set. You’ll lunge in all directions, stimulating every fiber of thigh, hip and butt muscles. Do one giant superset of all the lunge variations with one leg forward and then repeat with the other leg forward. One giant set is enough, your legs will be screaming!

World’s Best Butt Exercise – This exercise is based on the arabesque ballet position which is basically a one legged stance with the opposite leg extended directly behind. I call it the world’s best butt exercise because kinesiological research has demonstrated intense stimulation of the gluteus maximus muscle during this exercise, especially when you rotate your body side to side.

Start with 3-5 reps performed slowly on each leg and progress to 10 reps per side as a goal.

Upper Body Strengthener or how to build up your push up strength! If you have difficulty performing a standard push up, follow this video precisely and within a month you’ll be able to complete 4 or 5 push ups.

If you are already strong enough to do a few pushups, then perform 8 repetitions of each movement here for 2 sets. In either case, keep your elbows close to your ribs to best recruit the strong muscles of your torso.

Ab Exercises for A Slim, Trim Tummy – This series is a Pilates inspired abdominal workout and it’s tough! I’ve added some advanced moves towards the end of the routine so take your time and progress with the routine at your own pace. Perform 5-8 repetitions of each exercise.

BONUS EXERCISE – Centering and Agility Exercise- Here’s something else for you to try, especially if you want to more deeply focus on the way your body moves and responds to exercise.

We start with the five step powercentering body awareness exercise which is a method to connect your mind and body through your core. You can practice this for a few moments at the beginning or end of your exercise routine.

Next, you get to practice your agility and balance with the two step exercise that’s based on the fluid movements of the martial art Aikido.
This exercise is a great way to test and train for balance and agility.

So there you have it! A quick and highly effective routine to create a super tone and hot body!

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