Morning 💛 quick abs routine to start the day: 15 v-ups, 25 crunches, 20 flutter kicks, 10 push-ups, 10 mountain climbers, 1 min plank; repeat 3x
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@liverightlookgood
Morning 💛 quick abs routine to start the day: 15 v-ups, 25 crunches, 20 flutter kicks, 10 push-ups, 10 mountain climbers, 1 min plank; repeat 3x
Quick legs/butt: 15 jump squats 20 leg raises (ea leg) 20 side lunges (ea leg) 10 single leg squats (ea leg) 10 plié squats Repeat 3x
Got bands? www.believewristbands.com
Eating for Abs
Bust out the crop tops and bikinis, ladies! I'm dishing my secret (it's really no secret, just common sense) for getting a lean tummy with abs that you'll want to show off all summer long.
Of course, you're not allowed to cut corners in the gym, but for some of us, the tummy is the hardest place to lose weight - no matter how many crunches you're doing. This is where nutrition comes into play.
Here is my #1 (super elaborate) tip to shedding belly-fat to expose that six-pack:
Cut out sugar Sugar is probably one of the main culprits hindering you from getting the abs you want. I've noticed when I cut sugar from my diet, within as little as 2-3 days I see a positive difference. Not only do I look leaner, I feel better, and that's what it's really all about. If you're experiencing a mental barrier keeping you from cutting down or eliminating sugar from your diet, take a second to think about how sugar packs on the pounds: How does sugar make you fat? Excess consumption of sugar is almost guaranteed to mess up your waistline. This is partly due to how the liver processes sugar. Sugar is a carbohydrate that the body can quickly use and convert to energy. However, when sugar calories aren't used almost immediately for energy, the body wastes no time converting and storing those extra calories as fat through a process called lipogenesis. The excess calories that come from the sugar you consume are metabolized by the liver and turned into fat, then secreted into the blood, and stored wherever it is that you tend to put on weight (often the tummy, thighs, and butt). What about fruit? Drop the processed sugar, keep the fruit. Fruits are whole foods, full of fiber and nutrients, and are much lower in fructose than refined sugar. I eat tons of fruit to curb my sugar cravings (I have one hell of a sweet tooth), and unless your doctor says they're a no-no, consider whole, fresh fruit to be nature's sweet gift to you and dig in. Processed sugar - whether it's plain old table sugar, brown sugar, agave, honey, maple syrup - is what I stay away from. It's been extracted from it's purest form and processed to a concentrated form of sugar. It's okay to indulge every once in a while, but when I'm really trying to get my abs to pop, I generally avoid the things on my naughty list. The naughty list:
candy
soda
syrups (maple syrup, agave)
table sugar (white, brown, raw)
cakes
cookies
pies
sweet rolls
donuts
pastries
fruit drinks with added sugar
dairy desserts (ice cream, fro-yo)
alcohol
Another thing to keep in mind: food manufacturers have gotten sneaky and hide sugar in places you may not generally think to look. Check the labels on packaged and processed foods like bread, pasta, milk and other dairy products, cereals, and pretzels. If sugar, high fructose corn syrup, cane juice, malt syrup and/or any word ending in "ose" (i.e. glucose) is on the label, I put it down and walk away.
It takes discipline - lots of it, especially if you have a sweet tooth like mine - but when I think about how good I'll look and feel by giving up some of my guiltiest pleasures, it puts it all into perspective. Like I said, I don't completely deprive myself of sweets, but 85% of the time, I stay away from the stuff on my naughty list and when I do, it pays off 100% of the time.
Oh, and I drink lots of water, too! I drink at least 6 (16 oz) bottles of water a day. This keeps me hydrated and flushes out toxins.
I hope this tip helps, and happy eating! :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
For a tighter core, try this routine. Take 0-15 seconds of rest between each move, and 30-45 seconds of rest between each rep. Complete 3 sets of 15 reps, keeping your abs contracted throughout the entire circuit.
Remember, your mind will give up a thousand times before your body will!
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
Crank up your cardio routine
While it's true that we are creatures of habit, it's easy for anyone to get bored with the same old cardio drill. If running at a steady pace on the treadmill just isn't for you, or if you're stuck in a cardio rut, go outside and get some fresh air with this quick interval routine:
Power walk for 1 minute
Run as fast as you can for 1 minute
Do 30 squats
Repeat 7 times.
Altogether, it should take around 20-25 minutes to complete the routine.
Remember to stretch before and after, and drink plenty of water to stay hydrated!
Happy squatting :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
If you’ve been tuning in, you already know I’m doing my best to kick it into high-gear for swimsuit season. Here’s another lower-body move to get you jiggle-free for those long walks on the beach: the straight-leg kickback with a crossover.
You’ll feel this move from your core down, especially in your upper and lower abs, obliques, and butt.
Do 3 sets of 15 reps and always remember to stretch it out after!
Enjoy :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
The hip bridge is a great move for toning up your core and glutes, and you can do it anywhere, so no excuses!
Do 3 sets of 15 reps and call me in the morning ;)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
3 Ab-solutely Easy Stability Ball Moves
It’s officially Spring Break, which means you better be bikini-ready. If you’re not quite there yet, fear not, I’m here to save the day with a quick routine to help you tone up your mid-section. So, grab your stability ball for this quick routine to get your core tight and sexy!
1. Wall-Ups
Position the ball about 2 feet away from the wall
Lie face-up with your lower back centered on the ball
Keep your knees bent at a 90-degree angle with your feet flat on the wall and calves parallel to the ground
Do 12 crunches
2. V-Sit with Ball
Lie on the ground, face up, with your legs up at a 45-degree angle and ankles rested on the ball
With your arms pointed toward your feet, sit up straight into a V
Repeat for 12 reps
3. Plank with Ball
Lie face down with your stomach on the ball and feet touching the floor
Lean forward to touch the floor with your hands
Roll the ball back to your upper thighs by walking your hands away from the ball, keeping your feet in the air as you balance on the ball
Keep your shoulders parallel to your hands, and your hands flat on the ground
Hold for 30 seconds - 1 minute
Complete 3 sets of each exercise.
I’ll post a video soon, in case there’s any confusion on how to properly do these moves. Happy planking :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
Feel confident in your bikini with these 3 exercises that slim and tone your hips, thighs, core, and butt.
15 small leg circles (forward and backward)
15 big leg circles (forward and backward)
15 hot potatoes (forward and backward)
Do 3 sets of each exercise on each leg. Thanks for watching :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
New workout video coming soon :)
Spring Break is here and it's time to get your butt in gear.
I'm back in my bikini to show you how to get your butt in shape for Spring Break. The move is called a plié squat with a calf raise, and it's going to get your entire lower body shaped up for some fun in the sun!
Enjoy the video, and, as always, happy squatting :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
Get your bikinis out, girls! Spring Break is around the corner, and I've got a green smoothie recipe you can easily whip up for breakfast to help you squeeze into that teeny-weeny bikini, and to keep you feeling fueled and full throughout the beginning of your day. Remember, breakfast is the most important meal of the day, and skipping it can actually lead to weight gain.
Here's what you'll need:
1/2 cup coconut water
Big handful spinach
1 full, ripe banana
1-2 pitted dates
1 heaping tablespoon non-fat, plain, Greek yogurt
Throw everything in the blender and mix it up until it's smooth.
Drink up :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
This is why we squat
If you're wanting to get real results from your workout, and fast, you should definitely be incorporating squats into your routine.
Here's my top 3 reasons you should be squatting:
1. Squats lift your butt and tone your core. When done properly, they create an anabolic environment which leads to body-wide muscle development. Hold your stomach in and keep your back as straight as possible when you squat to increase this effect.
2. Squats have been proven to boost sports performance. Research has linked squatting strength with athletic ability, specifically running and jumping. So, if you're looking to run faster and jump higher, squats are key.
3. Squats increase flexibility. Doing squats increases joint flexibility and strengthens ligaments and connective tissues, all of which leads to an improved range of motion - especially in your hips and and ankles - as well as improved balance.
If a nice butt, strong abs, and increased athletic ability and flexibility aren't reason enough for you to do your squats, just remember, you can do squats anywhere! You don't even have to leave the house, so don't make excuses and get to squatting, you'll be happy you did.
Happy squatting :)
-Terann
Follow me:
Twitter: @lvrightlkgood | @tbody89
Instagram: @tbody89
So, you want a bad ass?
Friends, family, and strangers alike ask me the same question on the regular: "What do you do to get your butt in such good shape?"
I don't wanna toot my own horn or anything (uh, *beep beep*) but, I was born with a naturally round, perky booty. BUT, I do several different exercises to keep it right and believe there's always room for improvement. I'm not too selfish to keep my secrets to myself, so, here's a workout you can incorporate to get that booty right!
-15 squats -15 jumping lunges (each side) -15 donkey kickbacks (each side) -15 single-leg hip bridges (each side) Repeat 4 times.
I recommend working your butt/legs out 3-4 times per week, and make sure you do at least 15 minutes of cardio beforehand to get your muscles warmed up and ready to work!
Happy squatting :)
-Terann
Follow me:
twitter: @tbody89 | @lvrightlkgood instagram: @tbody89