Adams Tight Lies

Get A Beautiful Beach Body - Tight Butt, Legs And Arms

You too can be hot and beautiful like the most luscious season on earth. The only problem is that there is not much time left to build your fine behind to the point that it is so worth watching as you walk away before the summer is over.

That's right, you know that you always look as people walk away, and be honest...it's not because you are lovingly sending them warm wishes, you are checking them out to see how much junk is in their trunk. And if that's not sneaky enough, you know that you compare it to yours. Come on, that's what we do. We live in a constant state of comparison, it's not healthy, it's not even practical, but the fact is, it's real.

So how do you refine your behind in a short time and tighten your upper body so that when you wave at your friends across the beach, the sagginess on the back of your arm doesn't wave in the breeze and create a giant wave.

Here is a great mini workout regime I put together for one of my music artists who had to shoot an album cover for her new release. She was in the studio putting the final touches on her CD and she got the call from hell. It was her manager telling her they had decided on the shoot location for her cover shot. It was to be on this spectacular island in a tropical paradise that most of us only dream of visiting when we win the lottery.

A few minutes later, I got the SOS (Shoot Only in my Skin) distress call. She had less than ten days to go from snackin' in the recording studio to looking sexy on the beach for a CD cover for the world to see!

I went to work and put together an instant toning workout schedule and combined it with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat, helps you develop rhythm and confidence. You can do any cardio you like as long as you do some cardio every day to keep your metabolism up and burn stored body fat. Oh yes, and the instant tanning to give her the authentic island look. That came later after we made her arms, abs and behind look and feel tighter.

The key word is she felt tighter. You see when you feel good, you feel beautiful and when you feel beautiful you walk with more grace and confidence, which sends out great vibes that you love your beach body. That is the beginning of getting excited and inspired enough to continue on your program after the initial burst. All great changes happen from the inside out.

The Beautiful Beach Body Program

First of all, I love traditional training and I love how dance moves shape and tighten your body differently than many of the gym moves. Dancers have sleek long lean muscles and they move with pure grace. I like gym moves too in a long-term fitness program, dont' get me wrong… But, for this program I am taking you back to the beginning of women's body training movement. My signature Vertical Training and Power Shaping technique is the base for this workout.

Workout Accessories to Gather for Your Workout

Beach Towel – I personally have my clients lie on a beach towel because they are soft to touch on the skin which puts you in a wonderful mood.

Water Bottle - 8-16 ounces of water - Stay hydrated during your workout.

Music - Get in the zone. Turn on some music that is upbeat, happy and makes you feel good. This will inspire you to stay with the workout for the entire duration.

Picture - Find some inspiring magazine pictures that inspire you to train. Your mind sees pictures and then it drives you in the direction of your visualized desire.

Beautiful Beach Body Circuit Isometric Training Techniques

1. Plies

2. Side Lying Leg Lifts

3. Girl's Push-ups

Move #1 – Plie's

Begin with Dancer's Plie's or and easier explanation. Wide Leg Stance Knee Bends

-A plie' is a bend of the knees. It is a foundational strength and stretch that ballet dancers practice. It is a specific exercise that tones and strengthens your entire lower body. The hips, butt, thighs, hamstrings and calves are all worked together. It is compounded power move that works wonders.

Learning to plié correctly is fundamental to proper training and getting that beautiful lower body you desire. Yet most people do it incorrectly, in that they sink down with legs, and then quickly return to a standing position.

Begin by standing in front of a mirror so that you can monitor your alignment. Face the mirror in a wide stance, which in dance is known as second position. Be careful that you are aligning your knees with your toes at all times. Pull your abdominals in as to get a sense that your navel is couching your spine. This is called hollowing your abdominal wall so that your are shaping and engaging them as well throughout the move.

Stand up straight so that you can feel a vertical line up and down the center of your body.

Begin to lower your body weight toward the floor slowly with control to the count of four. Use your abdominal muscles, relax your back, and drop your tailbone. Be sure your body is centered over your feet, keep your heels down you lower your body down. Go only as low as you can comfortably go.

Now, press your feet into the floor making your muscles in your thighs and butt active. Hold for four isometric counts as you take deep breaths.

Then slowly press your feet into the floor and push yourself out of the plie' as you return to the starting standing position.

If you don't feel these muscular sensations, you're doing the plié too fast. Now, to the count of four, begin pressing upwards and focus on feeling resistance in all of your lower body muscles as you come out of the plié. As you perfect this move you can add various arm moves with light two to five pound hand weights. This is what I did with my artist. As she felt balanced and centered with the movement I added bicep curls with light hand weights.

I had her start with hands by her side behind her legs, as she lowered her body to the count of four, she drew her hands toward her upper shoulders and held it for the count of four as she was in the plie' isometrically and then lowered the weight as she pressed out of the plie. It was a great combination of upper and lower body movements that created a sensational feel and look to the muscles.

Move # 2 – Side Leg Lifts (2 versions)

Lie on one side on your beach towel. Side-lying exercises strengthen lateral leg muscles, tighten your outer thighs, narrow your hips and tighten the medial glutes.

Side-lying Leg Lifts:

Lie on your side on the floor. Place your upper body and head in a comfortable position. You lie all the way down, or lie with your hand supporting your head as long as you keep your head in alignment with your neck.

Keep your body in an extended position with your top leg straight and your bottom knee slightly bent to help balance your body. Place your top hand on the floor in front of your abdominals and contract your abdominals throughout the move.

Begin by squeezing your butt. Now to the count of four, slowly lift your upper leg towards the ceiling with the knees facing forward 45 degrees or to a height where you can feel the muscles tightening without strain to the hip joint and hold in an isometric (static) position for the count of four and then slowly lower back down.

Repeat for fifteen reps per side. Repeat each side for a total of three sets. Per side both inner and outer thigh muscles. As you get stronger, you add one to two pound ankle weights for more resistance.

Side Lying Inner Thigh Leg Lifts:

Lie on your side on the floor. Place your upper body and head in a comfortable position. Keep your body in an extended position with your legs resting on top of each other. Then, move bend your top leg and place the foot on the floor behind the bottom leg. Make sure there is enough room to allow the bottom leg to be lifted off the floor.

Contract your abdominals as to include them in your workout and to also help protect your spine and keep your back in a good stable position. Squeeze the inner thigh and slowly to the count of four lift the bottom leg approximately 12 to eighteen inches or as high as is comfortable for you to feel the inner thigh isolate and contract.

Hold for four counts and then lower your leg down to the starting position and repeat for a total of fifteen repetitions. One set is completed once both legs have performed the exercise for the prescribed number of reps on the workout! Be sure to breath deeply throughout the entire sequence.

Move #3 – Bent Knee Tricep Pushups.

This move works the back of your arms and chest and abs. Begin on your hands and knees with your hands resting under your shoulders.

Contract your abdominals and slowly lower your chest to the floor between your hands keeping your head and neck in alignment, lower down until your chest almost touches the floor and do not let your lower back sag, hold for two counts and slowly with control push yourself back up to your starting position.

Keep the body locked in a straight position as you return to the starting position. Breathe comfortably throughout the move. Repeat for total set of ten repetitions. Then rest for thirty seconds by sitting on your knees in a child's pose and then repeat for two more sets.

This is a powerful exercise and in the beginning you may only be able to do perform two reps with accuracy and control. But don't give up. It will get easier as you get stronger. It is a fantastic exercise for tightening the muscles in back of your arms and your chest muscles.

This move will make your stronger and tighter at the same time. That is a great combination of fitness results to have whether you are sunbathing or surfing.

Here's the Triceps Push up Breakdown...

On your hands and knees, contract your abdominals then to the count of four

Slowly lower your upper body down to the floor holding your elbows close to your side

Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.

Repeat for a total of eight repetitions.

There you have it, a wonderful plan for your Beautiful Beach Body. You will feel long, lean and confident as you stroll along the beach. Beauty starts from the inside out. Don't wait start today feeling great about yourself but start building the best body ever now.

If you haven't already, go to my website and sign up for my weekly newsletter, there are so many amazing tips, great award winning workouts and lots of juicy stories about my training adventures. You will love the inspiration and who knows maybe you will be a star I get to train someday.

Oh, and by the way, the artist who I got the SOS distress call from looked absolutely gorgeous for her cover shoot. She was stunning in her birthday suit. She did not do a sleazy shot. She did a tasteful, elegant and soulful cover like Eve (as in Adam's wife) in a Genesis type shot. If I remember correctly, Eve did not wear anything in the garden either…

God Bless and make it the Best Week Ever!

About the Author

Victoria Johnson is a Fitness Celebrity, Life Coach, published author, the star and producer of over 24 dance exercise DVD’s and her national television program Victoria’s Body Shoppe. You can sign up for her Free weekly e-mail newsletter at http://victoriajohnson.com

Yoga Has Benefits For The Inside Of You, Too

Externally, the benefits of yoga are often readily visible: a toned body, greater flexibility, even a relaxed demeanor.

But did you know that you can find internal benefits with yoga as well?   We don't necessarily mean things like peace, relaxation and mental clarity, though a yoga practitioner can no doubt achieve those things as well.

No, we mean actual internal changes such as those affecting the bladder, the digestive system, the intestines, kidney, liver, ovaries, pituitary, prostate and thyroid.  Yoga, scientists and experts have discovered, has the ability to affect the function and performance of the internal organs and help alleviate some of the problems that may be connected with them.

The experts say that yoga is possibly the only physical activity that can, with proper execution, massage and stimulate the internal organs and improve their function.  Through the various poses and stretching movements, yoga can increase the blood flow to the internal organs, which cleanses and detoxifies.  Yoga has been found to reduce sodium in the system, boost the endocrine, gastrointestinal and lymphatic systems, lower the amount of triglycerides and cholesterol in the system and regulate the production of hormones.

In addition, yoga can increase the red blood cell count and the levels of Vitamin C, both of which help to strengthen your immune system.

Regarding specific movements, yoga positions, or asanas, that invert the body help increase the blood flow to the lungs and brain and lets the heart rest a bit from its constant work.  Performing inversion poses also has been found to improve sleep because they help to relax the sympathetic systems. With twisting poses or asanas, the move massages the organs, improving and increases the blood circulation within them.  And poses that require the student to bend forward can massage the abdominal area, while back-bends massage the kidneys and adrenal glands.

Listed below are a few internal organs of the body and some yoga poses that can help improve their function.

Bladder - The Half Frog Pose: Lie down on the floor on your stomach and press your forearms to the floor while raising your head and upper body.  Bend your left leg at the knee and press your heel to your buttock on the same side.  While supporting yourself with your right forearm, reach back with your left hand and grab the bottom of your foot.  Point your elbow up toward the ceiling and move your hand around to the top of your foot, then move your hand to the top of your foot and curl your fingers over your toes.  Next, press your foot toward your buttock.  If you're flexible enough, try to push your foot off to the side and attempt to press down to the floor, making sure to keep your knee lined up with your hip.  It the position begins to hurt, release some of the pressure.  Switch sides and perform the pose, which is also known as the Half Bhekasana, on the other side of your body for anywhere between two minutes and 20 seconds.

Digestive System - Bharadvaha's Twist: Take a seat on the floor and place your legs straight out in front of you.  Shift the weight of your body to your left buttock, bend your knees and position your legs on the right side of your body.  Both your fee should be on the floor at the side of your left hip and your left ankle should be placed on the arch of your right foot.  Take a deep breath and lengthen your torso, then shift your weight to your left buttock, swinging your feet to the right in the same position that you had them on the left. As you exhale, twist your torso to the left while making sure your right buttock remains in touch with the floor as much as possible.  Relax your torso and try to lengthen your back. Put your left hand under your right knee and put your right hand on the floor, behind your right buttock.  Twist your right shoulder back a bit and press your shoulder blades into your back while continuing to twist your body to the left.  With each inhalation, try to twist your midsection a bit further and hold this pose for no longer than 60 seconds.  Exhale and return to the original position with your legs straight out in front of you, then repeat for the other side of your body.

Sphinx Pose – Intestines: Lie on the floor on your stomach with your legs straight out behind you.  Slowly stretch your spine as you contract your tailbone section upwards and then downwards to your feet.  Next, rotate the outer part of your thighs toward the floor to continue stretching and lengthening your lower back.  Position your elbows under your shoulders and place your forearms on the floor so that they are evenly positioned.  Inhale and raise the upper part of your torso up from the floor in a moderate backbend position.  You should keep your buttocks firm but not tight and you should attempt to extend your tailbone to your feet to keep the pressure from your lower back.  Now slowly raise the lower part of your stomach (the area just above the pubic bone but below the navel) up and in towards your lower back area to create a dome shape.  Don't tighten or suck in your stomach while performing this move.  Maintain this pose for 30-40 seconds, exhale and relax your stomach muscles while lowering your torso back to the floor.  Relax and repeat the pose if you wish.

There are many other poses that benefit these areas of internal areas of the body, as well as poses for other internal areas of the body.  Consult with a yoga professional to find out the proper execution of these moves and more, as well as how yoga can help create a better you – inside and out.

About the Author

Linda Adams really loves all things that have to do with health.

One of the very best yoga blogs Linda has found is Kamloops Yoga Fitness, which is a distinctive combination of yoga and exercise.

You can also have a look at Yoga, The Comfort Zone For Angst-filled Teens regarding yoga and health related activities.

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