Will is a word of beauty. Can is a word of power.

30 Minutes To A New You
Lower Body Workout

Welcome to my 30 Minutes to a New You Lower Body Workout. Designed with the female body in mind. These exercises will firm and sculpt your legs, hips and thighs for a tight and sexy lower body. You’ll reduce unsightly cellulite and trade that flab for a firm rear that won’t sag.

Remember to keep your core engaged at all times. Practice it now and later it will become a matter of habit.
The first exercise listed in the above chart is the Squat, the second exercise is the Lunge. Executing these movements will work the following muscle groups:

Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.

Gluteals are the three muscles that make up your butt. Girl, if you want a beautiful bootie, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.

Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.

The Shoulder Bridge is the third exercise listed and it works the Gluteals and the hamstrings that are described above.

The fourth exercise is the Donkey Kicks and is great for getting that butt in shape.

The fifth and sixth exercises are the Side Lying Leg Lifts and the Pilates Hip Circles. Both of these work the hip adductors and the hip abductors, explained below.

The Hip adductors are also called the groin muscles and consist of six muscles that span the distance from the inner pelvis to the inner part of the femur (thigh bone). These muscles pull the legs together, and also help with other movements of the hip joint. The adductor muscles are important to many types of athletes including sprinters, swimmers, soccer players, and football players.

The Hip abductors are the upper muscles of the hips. Exercising these muscles will give you shapely curves and sexy hips.

The Hip flexors are a group of muscles that flex the hip. There are quite a few muscles that actually flex the hip, but two that are specifically referred to as hip flexors. The Illiopsoas group consists of the Psoas and the Iliacus.

The Hip extensors are the gluteus maximus and the three hamstring muscles and work to extend the hip.

The seventh and eighth exercises the Pilates Long Levers and the Pilates Single Leg Stretch work the same muscle groups, explained below.

The hip flexors and hip extensors have already been explained. The other muscle group that both of these exercises work are the Abdominals.

Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs. This area under a woman’s breast and extending down to her pelvic area is one of the most sensual places on the female body.

The Pilates Double Leg Stretch and Pilates Bicycle both work the abdominal muscles too. Performing a variety of these movements will help to train your core muscles to stay engaged for a long lean torso. You’ll be able to retire those undergarment shapers that you’ve grown so fond of, when you train your muscles to stay engaged.

These exercises are designed to accentuate the beautiful feminine curves of the female body. I recommend an exercise program that combines aerobic activity and strength training. These exercises in the 30 Minutes to a New You exercise program are part of the resistance training or strength training workouts.

Each of these exercises has an advanced level, so once you master the suggested reps and sets, you can advance the exercise to the next level to help you stay interested and not get bored and drop out. These exercises really work—they have worked wonders for me and I know they can make a big difference in your life too.

Not only will exercise help you lose weight, it does wonders for your confidence, self-esteem and sex life. Building your muscles and learning to control them, can help you perform everyday tasks, achieve great feats and keep you safe from injury.

Regular exercise aids in coordination too. As you age, coordination is important in stimulating brain function. What it all boils down to is one major fact: Exercise is a crucial component to a healthy lifestyle.

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What if I told you there were proven ways to burn body fat that don’t require heavy equipment or a gym membership? You can easily boost the power of basic moves to see significant results. All of the exercises in my 30 Minutes to a New You exercise program burn fat and build muscle without any sophisticated equipment.

A stability ball is inexpensive to purchase but delivers a powerful punch. The instability of the ball means that you will burn twice the amount of fat and get double the workout. Working out with the ball could cut an inch from your waist in just 4 weeks.

Cardio blasts are excellent for burning bundles of body fat, too. With these you go from strength training exercises to short cardio bursts of energy, like jumping jacks for a few minutes or running in place, then back to strength training.

Adding short bouts of vigorous activity to your fitness routine can speed up weight loss and help you slim down faster. Intervals increase calorie burn both during and after exercise to help you lose weight quicker. These types of workouts increase adrenaline, a hormone that helps to burn belly fat.

You can even flatten your abdominal muscles and strengthen your back in easy Pilate’s moves that take less than 15 minutes to complete.

Your abdominal muscles are found in your stomach, just under your ribcage and extending down to your pelvic area. The abs are made up of six muscles. These muscles are vital for body posture.

Your six muscles referred to as the abs are the Transverses Abdominis, Two Internal Obliques, Two External Obliques, and the Rectus Abdominis. Working these muscles will not only give you the famed six-pack abs, they also give you better posture, for back pain relief, and help you when you bend-over, or reach for objects on upper shelves.

There are thousands of books written about burning fat and building muscle, but not all are in agreement. There are many fallacies and fairy tales pertaining to losing weight and burning fat. I have outlined some of these below and I discuss each one.

Fairy Tale: Exercising the abs will burn belly fat. No doubt, you have probably seen plenty of products that claim to melt away just belly fat, just thigh fat, just arm fat … From exercising, taking pills, using creams, or even electronic stimulation! The truth is that you simply can’t burn fat from one area of your body. Fat loss occurs throughout your entire body at the same time. have you ever seen someone will the belly of a 400-lbs person and the arms of a bodybuilder? It’s simply not possible (without liposuction!) to burn fat in one area. Your body breaks down fat for energy from all portions of your body so not to deplete any one single area. Fat acts as an insulator. It wouldn’t make sense for your body to remove all the “insulation” from a single place. 
Aerobic exercise along with a balanced diet will enable you to burn fat all over your body. Working out a specific area is good for you and will build muscle, but will not burn that fat away! You need to do aerobic activities and strength exercises to burn fat and have a toned body. My 30 Minute
to a New You exercise program incorporates both of these types of exercise.

Fairy Tale: Fat on my body comes from eating fatty foods. 

Instead of eating cookies, you might eat popcorn with no butter to avoid fat. Or maybe you eat a couple chicken breasts because you know they have less fat than a burger. For some reason, your body fat just isn’t going down! That’s because fat in foods is not the same as fat in your body.

In reality, fat comes from calories and it doesn’t matter where those calories come from. Fatty foods tend to have a lot of calories, but they do not turn into fat unless you are overeating them. If your body is taking in more calories than it needs, it does what anyone would do with extras–store them. Stored calories in the body are covered to fat!

Your body needs nutrients from all different kinds of foods, but the important thing is to not overeat any type of food. Eating a small, balanced meal will ensure you aren’t getting too many calories and aren’t adding to your body fat content.

Fairy Tale: Exercising the abs will burn belly fat. 

You’ve probably seen plenty of products that claim to melt away just belly fat, just thigh fat, just arm fat… From exercising, taking pills, using creams, or even electronic stimulation! The truth is that you simply can’t burn fat from one area of your body. Fat loss occurs throughout your entire body at the same time.

Have you ever seen someone will the belly of a 400-lbs person and the arms of a bodybuilder? It’s simply not possible (without liposuction!) to burn fat in one area. Your body breaks down fat for energy from all portions of your body so not to deplete any one single area. Fat acts as an insulator. It wouldn’t make sense for your body to remove all the “insulation” from a single place. 

Aerobic exercise along with appropriate eating will enable you to burn fat all over your body. Working out a specific area is good for you and will build muscle, but will not burn that fat away!

Fairy Tale: Skip meals or go on a starvation diet to cause your body to burn fat. If you skip meals or go on a hunger strike, your body is not taking in energy through calories, so your body is forced to break down the fat in your body for energy. The result of this is an immediate decrease in body fat. One problem: You’ll gain it all back and more when you start eating again! Depriving yourself of food puts your body into “starvation mode.” When you reintroduce food, your body (worried about having to survive another hunger strike) stores as much as possible in fat reserves. To make things worse, starving people will overeat resulting in the body having even more fat than before.
In order to burn fat and keep it off, you have to eat so your body has a continuous source of energy and will not go into starvation mode. This is what causes the Yo-Yo form of dieting. You lose weight but end up gaining it all back and then some.

Fairy Tale: My body is fat because I eat fatty foods.
Instead of eating cookies, you might eat popcorn with no butter to avoid fat. Or maybe you eat a couple chicken breasts because you know they have less fat than a burger. For some reason, your body fat just isn’t going down! That’s because fat in foods is not the same as fat in your body.

Any amount of exercise will burn body fat.
 When you exercise for more than 20 minutes, your body starts to get concerned that it will run out of the regular energy source. So, it starts breaking down fat to supplement that energy. If you exercise for less than 20 minutes, your body most likely has not started breaking down fat, no matter how many calories the LCD screen displays. You need to get your heart rate up for at least 30 minutes in order to burn body fat.

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There is something very sexy about a woman who cares for her body. It’s true for men, too. Perhaps, it’s because pampered, physically fit bodies represent health and beauty and that’s very sexy, indeed.{+}

Not only are we drawn sexually to bodies that resemble health, our libido increases the healthier and more physically fit we are. Becoming more attuned to your body and its movements actually heightens the senses and the ability to feel more sensations during sexual activity.

If I may be so bold, I believe every woman should have sex every day.

When I tell all my clients this, they look at me like I am crazy! But let me tell you how great they look and feel from taking my advice. Sex and exercise motivate each other. Trust me, sex is the fountain of youth.

You and your partner will become stronger physically and emotionally. I believe that sex is one of God’s greatest gifts.

Listen, I’ve had women tell me that they would rather have a tooth pulled than have sex with their partner. I’ve heard women say that they work too hard, come home and cook and take care of the kids and that should be good enough.

Ladies, this is not a good thing. If working and cooking and taking care of the kids are getting you down, then think about outsourcing some of those tasks. For instance, one night each week, go out for dinner, or pick up something already prepared. Hire a maid to clean your home and trade babysitting favors with a family member, friend or neighbor. My point is this, someone else can handle any one of these tasks – it is not necessary for the health of your marriage that you cook dinner every night!

Sex with your partner is the only thing that you cannot outsource to others, not for a healthy relationship, anyway. So if you are feeling overworked, let your significant other know you’d have more energy to devote to love-making if you just had help with some of your chores.

What is it about your guy that has always made you sigh? Is it his eyes, his hair or the way he smiles? Maybe it’s the way he whispers your name or how he senses your dilemma and says the right thing. Focus on the wonderful things about your mate that brought you together.

When it comes to having sex with your partner, live in the present, don’t allow yourself to drum up old differences and mistakes of the past. Learn to forgive and forget, for the sake of your marriage. Your sexual experience will be much more enjoyable when you allow yourself to truly love yourself and your partner.

Staying physically fit and eating a balanced diet are also ways to show love for yourself. Perhaps that’s why healthy bodies are sexy bodies. Plus, the more satisfied a girl is with the way she looks, the more comfortable she is when she is naked.

A woman of any size can be happy or she can be displeased with her naked body. However, most women, after they begin exercising become more satisfied by the way their body looks in the nude. Belly pooch transformed to six-pack abs and toned muscles taking the place of flabby thighs can make us downright ecstatic.

Exercise not only helps to improve the appearance of the body it also provides increased flexibility, strength and stamina. With a stronger and more flexible body, you’ll have more control over your pleasure. Plus, with increased stamina, you’ll have the energy that might stimulate the desire.

Pilates specific exercises help to strengthen the pelvic muscles for a more enhanced orgasm. Many of my exercises are Pilates specific.

To liven up your exercise routine and possibly your love life, think about adding dancing to your workout. Salsa dancing, belly dancing, swing dancing and even ballroom dancing provide great exercise and can make women feel sexier. Ladies, moving your body to the beat of music has long been a socially acceptable mating ritual.

Costumes are great fun and can be a real turn-on for both men and women. There is something magical that happens when you don a disguise. Inhibitions fall away and we assume a new identity for the moment. Whether it be a wig, a sexy nightie, or a complete French Maid costume, play make believe sometimes for a real thrill.

Sex can be a lot of fun if you let it, plus, it’s a great way to alleviate stress. So why do women deny themselves this pleasure—specifically the ladies who have a regular partner?

Maybe because like exercise, sex is a physical activity that we just can’t find time to get around to doing. Even women who report feeling great during and after sex, procrastinate when it comes to having sex.

Like exercise, sex provides many health benefits. I’ve listed a few, but I’m sure there are more.

• Boosts the immune system as it increases antibodies
• Relieves pain by increasing the release of endorphins
• Increases the sense of smell, orgasms cause the brain to grow neurons in the olfactory bulb
• Improves blood circulation
• Promotes sleep
• Burns calories—up to 200 per session

A healthy sex life will add years of pleasure to your life and that of your partner’s. Take advantage of this beneficial gift that is so easy to give and receive.

Remember practice makes perfect. Indulge yourself anytime you get the chance. Every woman wants to feel close, confident and sexy to her partner.

Sex, today and every day. You’ll love the way you feel.

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Welcome to my 30 Minutes to a New You exercise program, featuring the Total Body Workout. As you will note in the chart below, each exercise in this workout will help you target specific muscle groups.
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I’ve given you the formula for success with these workouts, by providing the number of repetitions and sets that are required for the best results.

Below the chart, I have described each of these muscle groups and explained the benefits for developing and strengthening these areas of your body.

Exercise Major Muscles Trained Repetitions Sets

Squat
Quadriceps, gluteals, hamstrings 8 -12 1 – 3
Lunge
Quadriceps, gluteals, hamstrings 8 -12 1 – 3
Chest Press
Pectorals, anterior deltoids, triceps 8 -12 1 – 3
Push-ups
Pectorals, anterior deltoids, triceps 8 -12 1 – 3
One Arm Row
Latissimus dorsi, rhomboids, posterior deltoids 8 -12 1 – 3
Reverse Fly
Rhomboids, posterior deltoids 8 -12 1 – 3
Triceps Kickback
Triceps brachii 8 -12 1 – 3
Overhead Extension
Triceps brachii 8 -12 1 – 3
Biceps Curl
Biceps brachii 8 -12 1 – 3
Hammer Curl
Biceps brachii 8 -12 1 – 3
Shoulder Press
Deltoids 8 -12 1 – 3
Abdominal Crunch
Abdominals 8 -12 1 – 3

The first exercise listed in the above chart is the Squat, the second exercise is the Lunge. Executing these movements will work the following muscle groups:

Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.

Gluteals are the three muscles that make up your butt. Girl, if you want a beautiful bootie, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.

Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.

The third exercise listed is the Chest Press and the fourth is the Push Up. Both of these exercises work the following muscle groups:

Pectorals are the chest muscles behind your breasts. Building these muscles helps to fight the effects of gravity and sagging breasts. An alternative to plastic surgery, these exercises will strengthen the muscles in your chest wall to combat the effects that aging, child-bearing and nursing have on our beautiful breasts.

Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.

Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in sleeveless blouses.

The One Arm Row is the fifth exercise listed in the Total Body Workout. The Reverse Fly is the sixth exercise and its movements work nearly the same muscle groups as the One Arm Row. The following muscle groups are affected by these workouts.

Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.

Rhomboid muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops.

Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.

The seventh and eighth exercises are the Triceps Kickback and Overhead Extension. These exercises are designed to accentuate the following muscle group.

Triceps brachii is the muscle located in the underside of your arm. Developing this muscle not only makes your arms stronger, it helps to tone them and give them a nice svelte look.

Biceps Curl and Hammer Curl are the ninth and tenth exercises in my Total Body Workout. These exercises both work one muscle group.

Biceps brachii is the muscle located in the front of the upper arm. When you flex your muscle Popeye style, the biceps brachii is the muscle that you are showing off. Developing this muscle will sculpt your upper arm for that sexy sleeveless look.

Shoulder Press is the eleventh exercise listed and it alone works one muscle group.

Deltoid muscles are the complete set of muscles covering your entire shoulder. Developing these muscles allows a complete range of motion for your arms. This is helpful in throwing, pushing and pulling. Well developed shoulders on a woman doesn’t mean she will look like a man. More likely, toning this area, will accent your hourglass figure and leave admirers longing for another look.

Abdominal Crunch
Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs. This area under a woman’s breast and extending down to her pelvic area is one of the most sensual places on the female body.

Slimmer…Stronger…Sexier…that’s how others will describe the “New You” as you master the Fitness4Her Total Body Workout. These exercises will help you to develop flatter abs, a firmer butt, leaner legs and well toned arms.

So, what are you waiting for? It’s time to lose that weight and get in shape. Follow my posts as I show you how to properly execute each exercise in the Total Body Workout.

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Welcome to my resistance training program. I hope you have read all of my previous posts, because that’s where I explained my 30 Minutes to a New You exercise program. {+}

Reading those posts will help you to understand how the program works and you’ll also learn the ten principles that are the foundation of my exercise program. I’ve described in detail why I believe each principle is important to the success of your fitness plan.

As we discussed previously, resistance training will help to increase muscular flexibility and strength. As a matter of fact these workouts are frequently referred to as strength training exercises.

Resistance training brings out the beauty in the female body. Many women fear resistance training or the use of any weights. They are afraid they will develop manly looking muscles. This is not true. The exercises that I will introduce to you are designed to accentuate your curves and tighten your core for the long lean look of a dancer’s body.

You can use these exercises to tone your arms, whittle your waist and boost your butt. Each exercise is intended to compliment a certain part of your body. I have made it easy for you, by describing various muscle groups, what they do for you and how you can strengthen and tone them. As you progress through the 30 Minutes to a New You exercise program, you will be pleased as fat falls away to reveal beautifully sculpted muscles in just 30 minutes a day.

These workouts are intended to improve your muscular strength and muscular definition in as little as thirty minutes. Follow the workouts but pay special attention to your postural alignment. This is most important to keep you from placing too much pressure on your joints and bones. In resistance training it is all about good form!

Remember, it’s important to warm your body before beginning your resistance training so be sure to take about 5 minutes to get your core body temperature up by walking or maybe just making the beds! Keep your spine long, chest lifted, shoulders blades reaching down your back, abdominals engaged and knees slightly bent, this will help to ensure that your posture remains in perfect alignment while you exercise.

As we grow older, our muscles weaken and become stiff. This can affect our posture and cause us to begin slouching. Hours spent behind a computer monitor or hunched over at your desk can weaken the back muscles and attribute to bad posture. Back problems, because they make movement extremely painful, are a big reason why people drop out of exercise programs.

However, strengthening your muscles helps to reduce the pressure on your joints and bones, making postural alignment possible. Intertwining resistance training with aerobic activities will keep you from overworking one muscle group or putting too much stress on one area of your back., that’s why my 30 Minutes to a New You program combines aerobic activities and resistance training exercises.

If you have ever had muscular problems with your back or neck, you know how that can affect everything you do, from walking, sitting, lying down to turning your head to look sideways. It’s no picnic, and once either of these two areas of the body are affected, we do everything we can to help them get back to normal.

Stretching exercises before your regular workout will help to keep you from getting injured, too. Keeping yourself safe from injury should be a top priority for optimum health.

Good posture is vital to good health, just as exercise and a balanced diet. Loss of activity and movement attributes to poor health, depression and an increased chance of injury from weak or stiff muscles.

In the following posts I will explain the Total Body Workout, the Upper Body Workout and the Lower Body Workout of my 30 Minutes to a New You exercise program. I’ll talk to you about the muscle groups that are used for each exercise and how training those muscles will work for you.

In my program, I have included many Pilates specific exercises. This is because I strongly embrace the Pilates principle of exercise in which a few number of repetitions is performed with precision of movement.

Pilates is based on the principle of doing a few very well executed movements. When doing these movements pay special attention to an elongated spine with your navel drawn in towards your spine. Your shoulders are held down your back, keeping your chin level, and your ribcage should be squarely between your shoulders and pelvic area. This will ensure perfect alignment.

Your mind is the overriding powerhouse of your entire exercise regimen. Pilates exercises require the brain to be an active participant when executing these exercises. You must stay focused on your core muscles throughout your movements.

Now you’re ready to work out, so grab your towel, some water, your weights and a mat. Put on some good music and get started towards a healthy new you!

But hey, where are you going to workout? You can head to your favorite gym, or just exercise in the convenience and privacy of your own home. If you prefer to exercise at home, you’ll need some uninterrupted time, and enough space to move freely without running into the television of a coffee table.

To ensure you have ample room, stand with your arms fully extended from your sides. Now take two steps to the left and then back to the center, now take two steps to the right, you should have not obstructions on either side. You will need enough floor space to lie down with your arms extended above your head, again, you should not run into any furniture or appliances.

Don’t allow toys or pets to infiltrate your workout area. This will ensure you have enough space to execute each exercise without having to slump, or compromise your moves due to obstructions. It’s important that you maintain as much fluidity as possible.

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