Cross-Train: Pilates Side Kicks

Ozzie Jacobs, Health and Fitness Expert, presents a new addition to her Cross-Train Workout Series…..

Cross-Train: Pilates Side Kicks!  Complete 8 reps and 3 sets of each of these exercises to sculpt a beautiful pair of legs.

Who said thighs were a problem area?

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Be sure to check out some of the other videos in Ozzie’s Cross-Train Series!

Cross-Train: Yoga

Beach Body: Cross-Training

Beach body: The perfect derrière

The Derrière, made popular by Jennifer Lopez and Beyoncé, is an imperative area of focus when developing your beach body. Firming and lifting the glutes (i.e. the butt, derrière, backside) can often elude us because these muscles are accustomed to slacking off!

Most of us sit down at our desk for 8 or more hours a day, sit in our cars for a commute that can range from 20 minutes to an hour and then go home to sit on the couch as we watch our favorite TV shows. With 90% of your waking hours seated, your glutes are on an extended vacation with no reason to get back to work!

So how do we get our glutes to get with the program and join the beach body crusade?

Well, we must first acknowledge and embrace their existence. The glutes are a powerful muscle that when utilized properly can give you tremendous strength while running, jumping, squatting, walking up stairs and any other activity that requires movement of the lower body. During the time that the glutes were “slacking off” the thighs were getting the job done, so in the beginning you may find it difficult to engage the glutes but here are a few tips to get you started:

1. The power of the heel. When doing lower body exercises place the soles of your feet on the floor but emphasize “driving through the heel” like you are smashing a bug. The heel serves as a light switch to turn on the glutes.
2. Squeeze like there is no tomorrow. The body enjoys taking the path of least resistance (avoiding the glutes is an example of this). While doing glute exercises in the gym (like lunges, step-ups or squats) make an effort to squeeze your glutes as hard as you can, after a while they’ll get the message.

Check out a few of my fitness videos, for some of my favorite Derrière exercises:

- Creative Total Body Sculpt
- Training Session

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Yearning for more? Check out the Beach Body Training series to help you get the body you’ve always wanted!

Beach body training

Beach body training: Total body workout

Beach body training: Basketball drills

Beach body training: Gorgeous arms

Beach body training: The fuel

Beach Body: Basketball Drills

 

I must admit, I am not the biggest basketball fan around but I sure can appreciate the skill and talent on the court. The strength and stamina required to step on the field make watching a basketball game an enjoying pastime for most.

On Venice Beach or your local park you can always find a basketball court full of people doing an activity they love and changing their bodies at the same time. Here are some basketball drills that can certainly help get you in beach body shape!

1. Side Shuffle – Stand with feet slightly wider than hip width apart. Bend your knees and lower your hips into a “mini squat” just enough to engage your thighs. Starting with your right leg (followed by your left) hustle over to the right side of the room. Once you’ve touched the right wall (or court line) reverse your direction and hustle to the left (starting with your left foot). Keep your eyes, face and hips facing forward (at your imaginary opponent) as your body moves from one side of the room to the other. Repeat for 5 laps.

2. Fake Shot – Stand with feet slightly wider than hip width apart in a “mini squat” with a basketball in hand. Arms should be bent with basketball near your chest. Exhale as you stand tall on your tiptoes and extend your arms toward the ceiling (don’t let go of the ball). Immediately bring yourself back to the starting position as if you just grabbed a rebound. Repeat for 15 reps.
Yearning for more!!!

Check out my video Dynamic Cardio Workout Part 1 and Part 2 for more basketball inspired workouts!

Beach Body: Gorgeous Arms

 

 

There is something about a nice set of arms!

The soft curvature of a firm shoulder, the defined tricep and a firm bicep exemplify strength and beauty all at the same time. If bikinis or beach trunks are in your near future it is a must to obtain well-defined arms.

Biceps and Triceps are utilized in every upper body exercise from the Push Up to the Seated Row. These “small muscles” of the upper body assist and stabilize your body in multi-joint/multi-muscle exercises.

The function of the biceps and triceps goes beyond getting you multiple complements as you stroll on the beach (due to “sleek and sexy” arms glistening under the sun), the biceps “flex” the arm and the triceps “extend” or straighten the arm at the elbow joint.

So every time you pick up your coffee/green tea, raise your hand to wave at the hottie at the gym or cruise in your car with windows down on Sunset thank your biceps and triceps for allowing you to enjoy those special moments.

How does one achieve spectacular arms?

1. Eat Right! You’ve heard it time and time again but 80% is attributed to your diet. You can train all you want but if you continue to indulge in unhealthy eating habits, the layer of fat will hide the muscle you’ve worked so hard to tone.
2. Burn, Baby, Burn! Incorporate cardio to help you burn the fat and achieve a caloric deficit.
3. Hit the weights! Use weight training to shape, define and tighten those muscles. If you need some ideas, check out my Gorgeous Arms videos for ideas.

- Gorgeous Arms: Biceps/Triceps

- Gorgeous Arms: Biceps/Triceps: Part 2