No More Knee Pain Work Out

No-Pain Knees
Patellofemoral Pain Syndrome, or runner’s knee, can often be resolved by strengthening the core and glutes. 

Patellofemoral Pain Syndrome (PFPS), also known as anterior knee pain or runner’s knee, is the single most common form of knee pain, yet it remains the most inexplicable.

Unlike other injuries, it doesn’t involve obvious structural damage to the knee joint. The pain itself, which can range from mild to stabbing, is the condition. This chronic irritation of the nerves under the kneecap is a result of a complex interaction between anatomical and training factors, explains Margarita Sevilla, MD, a sports medicine physician for the Ironman World Championship in Hawaii. “Overuse is often a factor, as is misalignment of the patella in relation to the hips, muscle imbalances and trauma.” Running style may also be a factor; heel strikers have a higher incidence of PFPS.

While you can’t control biomechanical factors that contribute to symptoms, there’s plenty you can do from a training perspective. “In my experience, one of the two main causes of PFPS is excessive use of shoe orthotics,” says Sevilla. “I analyze my runners’ gaits and help them find the right running shoes. And for bikers, it’s very important to have a good bike fit and make sure to use the right pedals. Everyone has different needs.”

The other common cause she points to is weak core and glute muscles. Sevilla recommends seeing a physician to rule out other sources of knee pain, such as meniscus damage or osteoarthritis, but for PFPS, she suggests doing the following exercises four to five times per week to see improvement.

-Monster Walks

Stretch a mini band around your knees.
Bending both knees slightly, take small, lateral steps.
Continue for one minute, switching directions at the 30-second mark. Do three sets.

-Assisted Single-Leg Squats

Face a waist-high railing, grasping it with both hands. (You can also use a suspension trainer.)
Shift your weight onto your left foot.
Keeping your right foot off the ground in front of you, push your butt backward and perform a deep squat on your left leg.
Keeping your torso upright, drive through your left heel to bring your body back to the starting position.
Do three sets of 12 to 15 slow, controlled repetitions.

http://experiencelife.com/article/performance-mouthguards-belly-bulge-homemade-protein-bars-and-knocking-out-knee-pain/

Get Your Best possible Butt!!!

BYE BYE CELLULITE

SEXY LEG WORKOUT

Squat Variations! Blast Fat & Shred Muscles!

The Technique:

Typically I see a few common problems on an air squat

-You don’t stay in your heels which means your weight goes into your toes which will lead your knees too far forward.  This will put undue tension into your knees

-You sit too “vertically” down and never load, aka stretch, your hamstrings and your glutes.  This leads to a lack of power and it can also be the catalyst for you to fall forward into your toes

-Instead of keeping a constant straight spine you hunch your back.  This leads to a very weak posterior chain which will make any loading of your back (a la a weighted back squat) very dangerous.  Practice holding your spine straight so that you sit with proper technique

-You squat without air in your system.  When you have air in your system you are way stronger through your entire body.  This will help you hold your technique much better throughout the entire range of motion

-Your knees collapse inward toward each other.  It is important to drive your knees wide throughout the entire rep.  This will help you load your inner thighs as well.  The more muscle that you can recruit in your legs the more powerful and stable you will be

From start to finish here is what the rep should look like.

Starting in a standing position you should have your feet approximately shoulder width apart.  Send your eyes forward to a target and hold your gaze there throughout the entire rep.

Before you sit down you should take start your inhale.  As you begin to descend make sure that your focus is on sitting back with your butt instead of sitting down.

This will begin to load your hamstrings and glutes.

As you get lower and closer to the bottom of the rep your back will likely want to hunch over especially if you lack flexibility in your legs, groin, or back.

When you get into the bottom of your rep your back should still be straight and your knees should be flaring outwardly.

Make sure that your weight is still in your heels and begin your ascent back up (by the way the rep should be rhythmic and you shouldn’t need to stop at the bottom).

On the way back up you can engage your hip and push it forward a bit to give you even more power.  On the way back up you can let the air back out of your lungs and prepare for another rep.

Stand with your feet wider than hip width apart, toes slightly turned out, holding one heavy dumbbell (or two lighter weights crossed, as shown) with both hands.

Bend your knees, push your hips back behind you, and lower into a sumo squat, reaching both hands to the floor.

As you press up out of the squat, bring your arms overhead and then bend your elbows, lowering the dumbbells behind your head.

From there, extend your arms and press the weights back up to the ceiling. That’s one rep. Do 3 sets of 15 reps.

Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

Hold a rope attached to a low-pulley cable.
Squat until your hips and knees form 90-degree angles.
Shift your body weight back over your heels and push to stand back up.
Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.
Squat back down and let your arms go straight as you drop down.

Stand tall with the sandbag lying on the floor vertically between your feet.
Feet should be just beyond shoulder width apart with toes slightly pointed out in a sumo squat stance.
Keeping a good body position (chest up, lower back arched, weight on heels) squat down, scooping your hands under the sandbag.
Draw the sandbag to your chest and stomach with a bear hug as you stand. Now you're ready for your repetitions.
Begin to draw your body towards the ground as if taking a seat. Make sure to keep a tight lumbar arch during the entire movement. Keep your weight on your heels.
Stop once your thighs drop just bellow the 90* angle, hips just bellow knees. (Make sure your knees are pointing the same direction as your toes during the entire movement.) (At this deep point of the exercise your chest should be up with the sandbag hugged firmly to it and lumbar should still maintain a tight arch.
Driving through your heels push your way back up to a tall standing position.
At the top of the movement your hips should be pushed forward and gluteus (rear) should be tucked under to complete the full range of motion.

http://thehardestlift.com/celebrate-national-a-day-properly/
http://fthefreshman15.com/lift-like-a-woman-squat-your-way-to-a-bikini-butt/
http://www.bodybuilding.com/fun/four-weeks-to-fit-weeks-3-4.html
http://www.shape.com/fitness/workouts/two-one-toning-exercises?page=5
http://tribesports.com/challenges/squat-to-press-with-medicine-ball-25-on-a-bosu
http://www.ultimatebodypress.com/sand-bag-exercise-bear-hug-squat.html
http://if-fit.com/crossfit-blog/how-to-do-air-squats/

Ballet Barre Workout

Barre classes are a combo of ballet, yoga and pilates and work your arms, butt, thighs, and abs and engages the core in every exercise. Imagine lunges on relevé (tip toe) and exercises called the “pretzel”. It’s motivating and exhausting but afterward you feel amazing.

The "Booty Barre for Beginners and Beyond" DVD was like taking a dance class - a dance class that made my legs shake, my hips burn and my mouth curse, but a dance class all the same. The workout is full of simple, basic ballet moves that target the butt, hips, and thighs. I immediately recognized some of the moves, like first position and releve, although it did take me a few stumbles to get the hang of them again. The motions themselves aren't difficult, but the slow methodical movements, and focus on proper form and squeeze is what makes them so obviously effective.

Order @......

http://www.amazon.com/Tracey-Malletts-Booty-Beginners-Beyond/dp/B005SZ39VE

Only $13.99! 

Below are exercise not from the DVD but effective Barre exercises you can do anywhere!!

With feet and thighs turned out ballerina-style, hinge forward to a flat back and lightly grasp the seat of a chair. Look at the floor to keep the neck long. Lift the right leg straight out behind you, hips open, until it reaches hip height. Then lift as high as you can and lower back to hip height. Repeat 10 to 20 times.

To start, rise onto balls of the feet, heels touching, hips turned out, knees slightly bent. Lower into a deeper plie, then return to start. Do 10 to 20 plies, holding the last one for 20 seconds.

Sit on floor with left knee bent (outer leg on the floor) and right knee bent behind it (inner thigh on the floor). Resting fingertips on either side of the left knee, lift the right leg -- either keeping it bent or extending it straight behind you (as shown). At the top of the last rep, hold and do 10 to 15 mini pulses up and down. Switch legs.

http://www.wholeliving.com/136445/ballet-barre-workout#88446

http://www.sdnews.com/view/full_story/19731346/article-New-business--New-workout-studio-raises-the-barre?instance=ljvn_business_page

http://www.fitday.com/fitness-articles/fitness/booty-barre-youll-be-looking-for-your-old-tutu-in-no-time.html#b

Thinner Thigh Circuit

This Thinner - thigh circuit created by fitness experts will help strengthen and tone your whole lower body—especially those thighs. Strengthen, define and slim your thighs in no time with these power circuits!

For best results, perform 15 reps of each move, back to back without rest, up to four days a week. And be sure to couple your lower-body workouts with cardio exercise and a healthy diet to stay slim and trim for good.

Want to boost your burn? Try adding a set of 5-10 pound dumbbells to some of the strength moves for more of a challenge.

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SIDE LUNGE TO CROSSOVER TAP

Target your thighs from every angle with this move designed to hit your inner thighs, quads, hamstrings, and glutes.

How to do it: Start standing with your feet together, arms down by your sides. Take a wide step to the side with your left foot (your right leg should stay extended), and bend your left knee, pushing your hips behind you. Keep your back flat, eyes looking straight ahead, and reach both arms on either side of your left foot, touching the ground with your fingertips [A].

Push off the left leg and shift your weight back into the right foot, reaching both arms up to the ceiling, while you bring your left leg across the front of your body and tap your left toes on the floor, just past your right leg [B]. That’s one rep. Complete 15 reps on each leg.

Quick Form Tip: Focus on squeezing your inner-thigh muscles and drawing your abs in tight on the crossover tap to help with balance and control.

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RUNNER’S LUNGE TO BALANCE

This deep lunge and balance combo will help tighten the backs of your thighs in no time.

How to do it: Start standing with your feet together. Take a big step forward with your right leg. Reaching towards your right foot with both hands and hinging slightly forward from your hips, bend both knees into a low lunge (be sure to keep your right knee lined up over your right ankle at the bottom of your lunge. Don’t let your knee extend past your toes). Your left knee should be pointed straight down to the floor (like a sprinter about to start running) [A].

Next, press your weight into your right leg and push down through your right foot as you stand up out of the lunge, lifting your left leg off the floor and straight up behind your hip. Your upper body should maintain the hinged forward position as you stand, with your back straight, abs tight [B]. Balance for one count and then lower back down into the lunge. If it’s too hard to stand on one leg, try tapping your left foot lightly on the floor behind you as you stand up out of the lunge. Repeat 15 times and then switch to the other side.

Quick Form Tip: As you stand out of the lunge position, focus on one point on the floor in front of you. This will help you balance at the top of the move.

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SCISSOR POWER SWITCH

This move helps burn more calories while you work the power (fast-twitch) muscle fibers in your legs—a killer combo for trimmer thighs.

How to do it: Start standing with your right foot forward, left leg back and lower into a runner’s lunge, reaching your left arm towards your right foot and extending your right arm behind you [A]. Push off the floor with both feet, jumping straight up, scissoring legs midair, and land back into a runner’s lunge with your left leg forward, right arm reaching across. If an injury prevents you from jumping, try quickly alternating your legs with a rear tap instead of the jump. Do 15 switches (or alternating rear taps) total.

Quick Form Tip: Start slow to insure proper form on your landing (always keep your knees behind your toes on the front leg of your lunge). Progress into a faster speed when you’re ready to advance.

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DIAGONAL LUNGE

This multi-directional lunge helps build coordination and control while also toning and tightening your quads, glutes, hamstrings, and inner thighs.

How to do it: Start standing with feet together, both arms reaching overhead, palms facing forward [A]. Take a wide step with your right foot out to the corner of the room (at a 45-degree diagonal angle), bending your right knee and reaching arms and upper body forward over your right thigh (your back leg should be straight, with your heel lifted off the floor). See if you can touch the floor, on either side of your right foot, lightly with your fingertips [B]. Push off of the right foot to return to the starting position. Repeat 15 times on one leg, 15 times on the other. Modification option: Don’t go as low into the lunge, and aim to reach your hands to knee or shin level instead.

Quick Form Tip: As you stand back out of your lunge, focus on drawing your abs in tight, squeezing your inner thighs together, and maintaining good posture.

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PLIE SLIDES

This ballet-inspired move is a great inner- and outer-thigh toner.

How to do it: Start standing with your hands on your hips, heels pressed together and toes rotated out to the sides (about 45 degrees) [A]. Step your left foot out (wider than hip-width apart), into a deep “plie”: bend both knees out over your toes, lowering your body straight down to the floor, keeping your back straight and abs in tight [B]. Next, as you rise up out of the plie, slide your left heel back in towards your right, straightening your legs and returning to start position. Repeat 15 times with the left, 15 times with the right.

Quick Form Tip: Make sure your knees stay lined up over your toes on the plie, don’t let them roll in.

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LATERAL PLYO SQUATS

This quick plyometric interval will get your heart pumping and tone your hips, thighs, and glutes.

How to do it: Start standing with your feet together, arms down by your sides. Step your right foot out to the side (about hip-width apart) and bend your knees, holding both arms in front of body, sitting back into a squat: press your hips behind you (as if reaching back for a chair) and keep your chest lifted and eyes forward [A]. Quickly push off the floor with both feet, jumping up and to the left [B]. Land with your left foot stepping out to the side and back into your squat position. Modification option: Instead of jumping, simply stay down in your squat position and step your feet quickly from side to side to raise your heart rate without the impact. Repeat 15 times total.

Quick Form Tip: Use your arms to get your momentum going and to help you push off the ground.

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KNEELING ROUNDHOUSE KICK

This kickboxing inspired move is a great way to shape and tone the outer hips and thighs.

How to do it: Start kneeling on all fours (on carpet or a mat) with your arms extended under your shoulders and knees bent under your hips. Lift your left knee off the floor, bending your left heel in closer to your body[A]. Next, lift left knee (keeping it bent) straight out to the side of your body, trying to bring it up to hip height [B].

From here, extend your leg straight out, pointing your toe, shin and shoelaces facing forward [C]. Bend knee back in and lower it down, almost to the floor (but not touching). Repeat 15 times on the left, 15 times on the right.

Quick Form Tip: Draw your abs in tight and try not to lean away from your legs as you lift it into your kick—press both arms strong into the floor, keeping hips square.

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HIP EXTENSION AND CROSS

Tone the backs of your thighs, glutes, and your core with this targeted isolation exercise.

How to do it: Start kneeling and bend both elbows down to the floor below your shoulders, hands clasped. Extend your left leg up and behind your body, pointing your toes as the leg extends [A]. Next, bend your left knee and draw your left leg in, lightly tapping the back of your right knee with your left kneecap [B]. Extend left leg back out and repeat 15 times total, then switch legs and repeat (if you want to really feel the burn, try doing two sets of this exercise before moving onto the next move).

Quick Form Tip: Press both arms down into the floor to avoid collapsing into your chest, and keep your abs drawn in tight so that your lower back doesn’t sag.

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 PLANK TO STAND UP

This tough move can help improve flexibility in your hamstrings and hips while also toning your core, legs, and back.

How to do it: Start at the top of a push up position, or a full plank [A]. Keeping your abs drawn in tight, step your right foot in between your hands, bending your knee so that your right thigh is parallel to the floor, keeping your back leg extended [B]. Push your weight into your right foot as you slowly stand up out of the lunge, leaning slightly forward with your upper body, and tap your left foot on the floor behind you at the top [C].

Next, bend your right knee and lunge back down to the floor, placing hands flat on either side of your right foot. Step right leg back to plank position and then repeat with the left leg. Alternate legs for 15 reps total.

Quick Form Tip: If it’s too difficult to stand up with your hands on the ground, place your hands on top of your front thigh for more support. Do the same on the way back down.

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SUPINE HAMSTRING CURL

This move shapes up the hamstrings and lifts that hard-to-reach spot where the glutes and hamstrings meet.

How to do it: Start lying face down on the floor, bend your elbows and stack your hands under your forehead. Extend both legs straight out behind you, pointing your toes and squeezing your heels together [A]. Press your shoulders down and lift both legs slightly off the floor. Keeping your feet touching, bend your knees (knees can open out to the sides slightly as they bend) and curl both heels in towards your body [B]. Without letting your knees touch the ground, slowly extend both legs back out straight. Repeat 15 times total (Try doing another set of 15 before finishing the workout if you can).

Quick Form Tip: Be sure to keep your kneecaps lifted off the floor during the full movement, and imagine you are pressing your heels into something as you bend your knees in, to really squeeze the backs of your thighs.

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Sources:

SELF Magazine

Exercises That Will Help Keep Your Weight Loss Plan Successful!

Swivel Squat

Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes. (A) Press back to a standing position as you rotate your torso and outstretched arms to the right. (B) Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center. 10 to 12 reps




To make the move more challenging, hold a medicine ball.

Tricep Dip & Reach



Sit on the floor with your knees slightly bent and your back as close as you can get it to a 20cm-high step. Grab the edge of the step with your hands slightly more than hip-width apart. Push your heels into the floor as you straighten your arms. Perform a dip (A). Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg (B). Hold for a few seconds, then repeat, lifting the opposite arm and leg.

Mermaid Side Plank

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps

Step-Up And Single-Arm Press

Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench (A). Lift yourself onto the step as you press the weight over your shoulder (B). Lower both back to the starting position. That’s one rep. Finish all the reps with your left leg, then repeat with your right.

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 12 to 15 reps, rest for 30 seconds, then repeat to the other side.

Reverse Plank W/ Leg Lift

Sit with legs outstretched, hands behind your butt, fingers forward. Press onto your hands, and lift your right leg, keeping hips raised. Hold 3 seconds.

Curtsy Squat (bad form in pic) & lift

Grab a pair of five- to seven-kilo dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor just over half a metre behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.


http://www.womenshealthsa.co.za/fitness/workouts/2009-ultimate-fitness-plan-workout-2?page=11
http://www.womenshealthsa.co.za/fitness/workouts/build-muscle-to-get-strong-abs?page=2
http://www.womenshealthsa.co.za/fitness/workouts/best-workout-for-an-athletically-shaped-body?page=1
http://www.womenshealthsa.co.za/fitness/workouts/work-your-core?page=5

http://www.womenshealthsa.co.za/fitness/workouts/sculpt-and-tone-your-butt?page=4

http://www.womenshealthsa.co.za/fitness/workouts/lean-sexy-workout-routine?page=3

Booty Booty Booty Booty

Just thought this was funny!

5 Leg Exercises You Should Be Doing!!

Plie Squats

http://www.muscleandfitnesshers.com/training/legs/thigh-trimmer 

Overhead lunge

http://www.womenshealthmag.com/fitness/overhead-lunge-walk

Wall sit with medicine ball squeeze

http://www.sparkpeople.com/resource/exercises.asp?exercise=469

Plyometric (A.K.A jump) Squat

http://www.moniquesfitness.com/?p=501

Resisted Lateral Squat

http://www.stack.com/2011/08/31/exercise-of-the-week-resisted-lateral-squat/

Sculpt Glutes

Target Your Glutes

To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.

Minutes	Speed (mph)	Incline (%)	RPE*
0:00-5:00	4	3-3.5	5
5:00-7:00	4	8-10	7
7:00-8:00	4	4-6	6
8:00-10:00	4	10	8
10:00-11:00	4	5-7	7
11:00-13:00	4	12	9
13:00-14:00	4	10	8
14:00-15:00	4	12	9
15:00-20:00	4	2-4	5

Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5. *RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

5 Step Butt Blaster at Home or Gym

All of these amazing picutres and exercises were found @ www.fitnessmagazine.com! I love this magazine it always has inspiring and motivating fitness ideas. This is an awesome way to blast your booty at home or in the gym!

Lift It: Carving Curl
Targets gluteus maximus and hamstrings
Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.
Lift bent left leg a few inches off floor; lower. Do 20 reps.
Switch sides, repeat.

Trim It: Second-Position Pulse
Targets glutei maximus, medius, and minimus, and legs
Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.
Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.
Lift toes off floor in squat position; do 10 more presses.
Finish with 10 presses on toes with heels lifted.

Standing Leg Curl
Targets: Hamstrings and calves
Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it's parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.
Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)
Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.
Do 20 pulses up and down. Switch legs and repeat.

Single Sky Bridge
What you'll need: A sturdy chair
Targets: Lower back, butt, and hamstrings
Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.

Squat Dip
Targets: Butt, quads, and hamstrings
Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
Lift left leg and place top of left foot on seat behind you.
Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
Do 15 reps; switch legs and repeat.



http://www.fitnessmagazine.com/workout/butt/exercises/bootylicious-15-minute-butt-workout/
http://www.fitnessmagazine.com/workout/butt/exercises/short-shorts-workout/
http://www.fitnessmagazine.com/workout/butt/exercises/exercises-to-target-butt-muscles/?page=1