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!

Everyone has stubborn problem areas that don’t respond as easily to exercise. Regardless of how much time you spend doing cardio or strength training your trouble spot just won’t cooperate. Don’t despair, you too can have flat abs, defined arms, shapelier thighs, or great glutes. These advanced tactics will help you tone and tighten even the most stubborn areas.

Flat Abs
Most people would be happy simply to have flat abs but even that can be difficult for some. Abs are probably one of the toughest trouble spots even for those who are in good shape. The secret to great abs is to develop a strong core that will begin to tighten the ab muscles at the deepest level. A pilates class or video twice a week is the best way to do this. It only takes about twenty minutes but you will see a huge difference fast. The next step is to engage your ab muscle in super slow ab work. In addition to the pilates you will need to work your abs three times a week but don’t worry it doesn’t take more than 10 minutes. Pick three different exercises (from the list) for each workout and do 3 sets of 15 repetitions for each exercise. Just a quick note: stay away from weighted ab machines. This adds mass and your goal is to flatten and sculpt.
Best Ab Exercises
Captain’s chair leg raises
Fitness ball crunches
Incline reverse crunches
Planks
Oblique crunches
Back extensions on fitness ball
Plank to knee tuck with fitness ball
Decline crunch on bench or fitness ball.


Defined Arms
The best way to get defined arms is to do combination sets followed by supersets. This way the muscles get pre-fatigued and work harder and harder with every set. Begin with 12 repetitions of dumbbell isolation curls or incline dumbbell curls. Immediately follow with 12 repeititons of EZ bar curls or standing dumbbell curls. Rest and repeat 2 more times for a total of 3 sets. Follow with 12 repetitions of triceps kickbacks or lying dumbbell extensions. Immediately follow with 12 repetitions of close grip bench presses or triceps extensions with rope. Rest and repeat 2 more times for a total of 3 sets. Finish up with 12 repetitions of rope curls. Immediately follow with 12 repetitions of bench dips or overhead dumbbell extensions. Choose a weight that is challenging instead of just going through the motions with a light weight. Just be sure to maintain proper form.


Shapley Thighs
The best moves for shapely legs are basics like squats (these aren’t just for guys), lunges, leg extensions, and leg curls. Start by incorporating these into your routine and you’ll see an amazing difference from this alone. Once you feel comfortable with these exercises you can move on to tri-sets which don’t require a lot of weight but work your legs hard and get you results fast. Start with 10 repetitions of smith machine squats, or 45 degree leg presses. Immediately follow with 10 repetitions of leg extensions. Then go right into 10 repetitions of lunges or reverse lunges (bodyweight only). By this point your legs will be burning and feel like jello. Take about 2-3 minutes to rest and then repeat the sequence 2 more times. Finish with 3 sets of leg curls (lying, seated, or standing) 12 repetitions each. This technique really shocks your legs and develops long lean muscles. Don’t forget to include at least one calf exercise in your routine to balance out your look. Seated calf raises work the entire calf the best.

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

Lose Weight
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