Workouts For Weightloss - FREE
"Choose Your Weight Loss Exercises Now"

The "LA DIET PLAN" web site with many thanks to Bella Online now offers these exciting free workout routines and exercise programs for your use any time!

Top 5 Butt Exercises

Most women complain about 3 areas that need the most work including butt, abs, and triceps but the number one body part most women are disatisfied with is the butt. The following exercises will get you the best results so incorporate them into your routine at least once a week.

Dumbbell Squat
A majority of women avoid squats for two reasons, they hate the way the bar compresses their back, and squat racks are usually located in the testosterone zone which can be really intimidating. This is by far the best butt lifter around and you can do it with dumbbells instead of with a bar. Start by grabing two fairly heavy dumbbells and holding them next to your thighs. Stand up straight with feet hip width apart, maintain a slight arch in your lower back and your chest up, slowly bend your knees and push your butt back, lower your body so that your thighs are almost parallel with the floor. Push through your heels to raise back up to starting position. Do not allow your knees to go past your toes or your upper body to bend forward. Keep your heels on the floor. If you have difficulty doing this work on your calf flexibility.

Deadlift
This is very similar to the squat and works so many other muscles that you need to do it on a regular basis. Grab a 35-45 lb. bar and hold it slightly wider than hip width apart in front of your thighs. Stand with feet shoulder width apart. Maintain a slight arch in your lower back and your chest up, look towards the celing, slowly bend your knees and push your butt back lowering your body so your thighs are parallel with the floor. The bar will not scrape your knees if your are pushing your butt back far enough and keeping your upper body upright. Push through your heels to raise back up to starting position. Keep your back from hunching over when you raise back up to standing. If you have trouble with this work on strengthening your lower back and hamstrings.

Split Squat
Stand about 3-4 feet in front of a bench and place one foot up on bench behind you. The top of your foot should lay flat on the bench. Find your balance then slowly bend both knees and lower until your front leg is almost parallel with the floor. Make sure your knee is not going past your toe and that you're keeping your upper body upright (don't bend forward at the waist or hip).

Smith Machine Sumo Squat
Stand right under the bar and position it on your upper back. Unrack it then take two steps forward so your body is at an angle with the bar and stand with your legs a lot wider than shoulder width apart. Slowly bend your knees and push your butt back lowering your body so that your thighs are parallel with the floor. Explode back up to starting position.

Hip Raises
Lie face down on a bench with legs completely hanging off the bench. You should feel the edge of the bench right on your hip flexors (the crease between your legs and torso). Straighten your legs and put toes together on the floor. Keeping your legs completely straight, raise legs until they're parallel with the floor and even with the bench. Squeeze your glutes then slowly lower until toes touch the floor again.


Killer Ab Circuit

You want fabulous abs? Who doesn’t, the question is how hard are you willing to work in as little as 10 minutes 3 times a week? This killer ab circuit is one of the most effective, least boring, and simple (remember that simple doesn’t mean easy) ways to train abs. You will perform 10 reps of 10 exercise with no rest in between and if you’re really determined you will rest two minutes and repeat this torture. If you do the math this equals a total of 100-200 reps depending on whether you repeat it or not. Beginners may have a hard time getting through the first 6 exercises. If this is the case stop there and work the other exercises in as you get stronger. Doing this program 3 times a week will get you results in a minimum of 1-2 weeks especially if you’re following the get lean for fabulous abs plan. All exercises require you to lie on your back except the last one so you can do these while watching t.v. Just make sure you’re not losing count so you’re performing all your reps. Use a comfortable but not too soft mat or surface.

Straight Leg Crunches
Place legs straight up in the air at a 90 degree angle and hands behind your head. Curl your upper body slowly off the floor, pause at the top and squeeze for 1 second and slowly lower back down. Don't have the strength or flexibility to keep those legs up, then prop them up on a wall. Repeat 10 times.

Double Crunches
Bend knees directly above your hips, calves parallel with the floor, and place hands behind your head. Curl your upper body towards your knees while simultaneously rotating your hips towards your upper body. Try to pause for one second at the top of the movement while contracting your abs and slowly lower back down. Repeat 10 times.

Double Leg Stretch
Raise head and shoulders off the ground and keep them that way throughout the entire exercise. Hug knees into chest and then extend legs forward and arms straight back into a v position. Hold for one second and repeat 10 times.

Bicycles
Bend knees directly above your hips, calves parallel with the floor. With hands behind your head lift head and shoulders up and maintain that way throughout entire exercise. Extend one leg straight out until it’s almost parallel with the floor pause then switch. Try to make the movement smooth and controlled.

One Leg V-up
Bend one knee and place your foot on the floor. The other leg should be extended and arms extended straight back. Keep your arms straight and leg straight and curl up so both meet in the middle, perpendicular to the floor. Repeat 10 times then switch legs for another 10 reps.

Frog Leg Crunches
If you’ve done yoga this would be reclined cobbler’s pose. With both knees bent, open legs so bottom of feet are touching, place hands behind head, curl upper body slowly off the floor and slowly back down. Repeat 10 times.

Oblique Crunches
Bend knees and let them drop off to one side. With hands behind head curl upper body slowly off the floor and slowly back down. Repeat 10 times then drop knees to the opposite side for another 10 reps.

Balance Ball Crunches
Lie on a balance ball with knees bent at a 90 degree angle and hands behind the head. Slowly curl upper body up and slowly back down. Be sure you’re not rotating the ball forward and sitting completely up.

Two Days A Week Strength Training Workout
Twenty Minute Full Body Workout
Thirty Minute lower Body Fat Routine
Five Minute Workout
Flat Tummy Eight Minute Program
Morning Workout Eight Minute
Balance Ball Workout
Live Long And Prosper Workout
Body Transformation Program


Bum Shaper Workout
Bum And Ab Workout
Cardio One Program
Cardio Two Program
Lean Thirty Minute Workout
Haloween Workout
Low Carb Workout
Quick Fix Routine
Tighten And Tone Workout
Killer Butt Top Five Workouts
Walking Program
Weight Loss Workout One
Weight Loss Workout Two

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