Sexy triceps exercises for women

My favorite tricep exercises for women.

Add just 1-2 in to your normal workout to start seeing fab results.

1. Hanging Dips: Not only great tricep exercise but also a great shoulder, core and balance exercise. Many gyms have dip bars available, but if yours doesn’t just do dips off a bench. For hanging: Hold yourself up on the two dip handles and slowly bend your arms, lowering yourself towards the ground… lower until arms are at 90 degrees. If on a bench, dip down till 90 degrees make sure not to go lower as this can put pressure on your shoulders.  A great tip… slow the move down so it takes 4-6 seconds to lower to 90 degrees then press up and repeat the slow negative (lowering).

2. Dumbbell Tricep Extension: Sit straight or stand for this one. Grab a dumbbell holding it over your head with both arms and slowly lower down behind your head… and return to start. You can also use just one arm at a time but of course make sure to lower the weight you would use.

3. Skull crusher: I just like the name of this move… Lay on a bench with a small barbell, the gym often has smaller 3 ft. pre-weighted ones… hold it up straight and slowly bend the arms lowering the bar towards your forehead. Work on slow lowering of 4-6 seconds.

4. Close Grip push-ups: This one you can do anywhere! And like the dips it’s an overall muscle workout. Core, back, chest and especially the triceps. Get into a push up position and place hands directly under your shoulders. Keeping elbows in by your side lower down for push ups and return to start. Make sure you’re squeezing your stomach and butt at the same time!
These 4 tricep exercises for women are great! You’ll instantly feel the burn. Just make sure to not work this muscle back to back days; just 2-3 days unconsecutively is all you need. With 3 sets and 8-10 reps!

3 MONTHS TO SUMMER get READY!!

So you've been wanting to slim down. Has it come to the point where you're saying, "It's no longer an option. This weight has to go"? If so, you're on the right track; making the commitment is the first step. Here's the second: a simple, sensible exercise and eating plan. Follow our program and drop those pounds in 90 days!

Month One: The Starting Line
Goal: to lose seven pounds
Time: three 40-minute sessions per week
Status report: This month you'll begin to burn calories, boost your metabolism, and see inspiring results!
Cardio: Start with 20 minutes of heart-pumping movement — go for a brisk walk, take a bike ride, jog, etc.
Target heart rate: 120 to 140 beats per minute. To determine, place your index finger on the artery between your collarbone and jawline. Count beats for one minute.
Strength/resistance: Next, perform these exercises. Start with a weight that's heavy enough so you "fail" by the 10th rep (meaning your muscles are too tired to do another), counting to three when bringing the weights up and again when bringing them down.
Reps: one set of 10

Month Two: The 50-Yard Line
Goal: to lose seven pounds
Time: four 65-minute sessions per week
Status report: I'm positive that you already can see and feel the difference. Just don't get tempted into "treating" yourself for your progress. The best is yet to come.
Cardio: 25 minutes, with increased intensity (on a machine, increase the incline or the resistance; if you're outside, cover more terrain in less time).
Target heart rate: 130 to 145 beats per minute
Strength/resistance: Repeat the program from last month but push harder. To ensure "failure," use heavier weights (go from five-pound weights to eight). You can also intensify the workout by slowing your speed from a three count to a four count.
Reps: two sets of 10

Month Three: The Home Stretch
Goal: to lose six pounds
Time: five 90-minute sessions per week
Status report: Either you've followed the plan to the letter and are looking good, or you've got some serious catching up to do. Here is your final assignment.
Cardio: 30 minutes, high intensity
Target heart rate: 130 to 150 beats per minute
Strength/resistance: Repeat the exercises, upping the weights slightly. Just remember: fail, fail, fail.
Reps: three sets of 10

Lower Abs Workout Routine

Tips on Good Lower Ab Workouts

Alternate Toe-Touching
To perform alternate toe touching, lie down on your back. Now, lift your legs from the floor and form a ninety degree angle with them and your upper body. Next, raise your shoulders and head off the floor and facing the ceiling, try to touch your right foot with your left hand. All this while, the legs should not bend at all and the hips should be firmly placed on the floor. Come back to the starting position and this time, touch the left foot with the right hand, by raising your upper body, as much as you can. Aim for three sets of ten repetitions each.

V-Crunches
One of the best lower ab workouts, to perform this exercise, lie down on your back on an exercise mat. Next, lift your shoulders, head and your feet two to three inches off the ground. Now, lifting your upper body towards the ceiling and bending your knees simultaneously, as if to form a V with your upper body and thighs, try to bring your knees as close to the chest as you can. Hold the position for a few seconds and then come back to the starting position. Aim for three sets of ten repetitions each.

Floor Cycling
Floor cycling should be included in good lower ab workouts for men as well as women. To perform floor cycling, lie down on your back. Next, bend your knees and place them on your chest. Keep your hands behind the head and raise your shoulders a few inches off the floor. Now, straighten one of your legs so that it becomes parallel to the floor. At the same time, turn your upper body so that you can touch your elbow with the opposite knee on the chest. Repeat the same with the other leg. Continue this exercise in quick succession, alternating between both the legs. Aim for three sets of ten repetitions each.

Leg Raises
All good lower ab workouts for women should include this lower abdominal exercise. To perform leg raises, lie down on your back on an exercise mat. Now, place your hands below your hips for support. Next, without bending your legs, raise them off the floor, till the sole of your feet is facing the ceiling. Bring the legs down, again without bending and stop around two to three inches above the floor. Again raise the legs and bring them down. Repeat this exercise continuously and make sure that at no point should your legs touch the ground. Aim for three sets of 12-15 repetitions of this exercise.

Crunches
To perform crunches as part of your good lower ab workouts at home, lie down on the floor on your back. Next, raise your knees and keep the feet flat on the ground. Cross your hands behind the head and looking upwards, raise your upper body as much as you can, towards the knees. Come back to the starting position. Aim for three sets of 12-15 repetitions each of this exercise.
To make your good lower ab workouts effective, make sure that you eat a healthy, balanced abs diet. Drink lots of water too, throughout the day as well as in between exercising to keep the body hydrated and to remove wastes from it. In short, if you want a flat abdomen, exercise daily, curb your calorie intake, eat healthy and drink lots of water!

NOT IN LOVE WITH YOUR LOVE HANDLES? HERE'S HOW TO LOSE IT

The consumption of unhealthy processed, fatty, sugar laced foods is one of the main reasons that people are overweight. In order to get rid of your love handles you must get rid of the foods responsible for helping  you to put on weight. Processed and packaged foods will without a doubt increase your body fat percentage. Foods such as sweets, junk foods, deep fried foods and foods with too much sugar or salt in it will inevitably result in you putting on weight and adding to your love handles. If you really want to lose your love handles then you must get rid of these processed, packaged junk foods from your diet. Instead replace it with foods directly from mother nature that are rich in nutrients. Your diet should consist mainly of fruits, vegetables, nuts, seeds, grains, meats and fish, providing you with mother natures life giving energy. Eat the right foods and you will burn fat, increase your metabolism and lose your love handles. Eat the wrong foods and you will put on more weight and increase the size of your love handles. It’s as simple as that. 

JUMPING ROPE – Boxers, kick-boxers and martial artists are some of the fittest people throughout the world. Skipping is one of their core conditioning tools that they use to not only keep fit but also to keep lean and agile. The lighter and fitter you are, the longer you can last in the ring and the quicker you will be on your feet. Your metabolism will increase as a result and you will burn fat throughout the day. Try skipping on a daily basis for just 5 minutes every morning & I bet you will not only feel better and more energetic throughout the day, but also start losing weight quickly. What I suggest is for you to either time yourself or count the amount of skips you get. Each day either increase the time you skip for or increase the amount of skips you complete. The key is consistent gradual progression.


THE ABDOMINAL BICYCLE – This exercise is absolutely fantastic. It tones and strengthens the rectus abdominus (six pack muscles) as well as the obliques (muscles around and under your love handles).

• Lie on your back with your knees bent and your lower back pressed into the ground.
• Place your fingers behind your head for support
• Twist your upper body to the left, bringing your right elbow and your left knee together, whilst simultaneously straightening your right leg
• Then straighten your left leg whilst simultaneously twisting your upper body to the right and bringing your right knee and left elbow together
• Continue this motion. Make sure you lift your shoulder blades off the floor without pulling on your neck
• Alternate sides for a total of 10 reps (5 reps per side). Focus on quality rather than quantity & do the movement slowly for maximum results. Do 3-4 sets.

THE PLANK – This exercise is awesome to build endurance and strength in your abdominal and back as well as the surrounding muscles helping to support your spine.

• Lie face down, resting on your forearms, palms on the floor
• Push off the floor, raising onto your toes and resting on your elbows
• Keep your back flat and body as straight as possible, head to toe
• Tilt your pelvis & tense your abs to prevent your butt from sticking up or sagging in the middle
• Hold for 30 to 60 seconds. If you can’t then start at a time that you can and gradually increase a few seconds each time you perform the exercise. You will be able to to a full minute before you know it.
• Do 3-4 sets giving yourself at least 30 seconds rest in between