www.bodynomics.com A saggy butt is my pet peeve whether it's on a woman or a man. Do these leg raises at home and target those glute muscles head on! The glute muscles will be sore after this workout but the benefits are beautiful. You can use the corner of a bed or even a sturdy table. Whatever you use make sure the corner is right below your pelvis and your legs are hanging down. This exercise will also strength your lower back muscles. So don't get alarmed if you feel this in your lower back. http www.twitter.com

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www.bodynomics.com Why did I decide to do fitness? Why did "Bootynomics" change to "Bodynomics"? Why do I think females will listen to me? "How do I feel about the word "booty"? What inspires me? http www.twitter.com

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www.bodynomics.com Rotation Lunge, Split Squat, Dead Lift, and Seated Calf Raises Do 3-4 sets, 8-10 reps. You can start with 5-8lb. dumbbells and and work your way towards heavier dumbbells when the current weight is no longer challenging for you. http www.facebook.com

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www.bodynomics.com Make sure you keep the movement controlled. Need more intensity? Slide a weighted plate (sporting goods store) down to end of broom or get a heavier pole from a hardware or home supply store. Your thighs will surely thank you later! http www.twitter.com

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www.bodynomics.com For those of you who ask me what my measurements are...here you go! The OFFICIAL TALE OF THE TAPE! http www.facebook.com

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www.bodynomics.com Just me doing my thing in the gym Let's get it girls!!! SUMMER TIME IS HERE!!!! TIME TO GET FINE!!!!! YEEEAAAAAA!!! www.twitter.com www.facebook.com

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www.bodynomics.com SQUATS PART II (FOR THAT ROUNDER & BIGGER BUTT) SAME RULES APPLY! KEEP THOSE KNEES BACK BEHIND TOES, SHOULDERS BACK AND CHEST UP! NEED MORE INFO? LOOK AT MY PREVIOUS SQUAT VIDEO www.youtube.com Facebook:www.facebook.com Twitter:twitter.com

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www.bodynomics.com Strengthen and tone the lower at back home with Hyperextensions. You can do this exercise with a stability ball or on the floor. This exercise will help tone the glutes and hamstrings also. Try NOT to hyperextend your back too far. Keep your hips and thighs flat on floor or ball. Keep head inline with body. Practice controlled movements. Do: 8-15 reps/ 3 sets/ 3 times a week www.facebook.com www.twitter.com

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www.bodynomics.com Keep body straight while lying on your side. You definitely won't have to do many of these before you start feeling your muscles burn. Lifting that leg makes this exercise REALLY official.....you'll see. http www.facebook.com

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www.bodynomics.com I wanted to do this video for all the females who asked me about my motivation to workout and stay fit. Honestly, what motivates me is no different than what motivates most people. I hope this video motivates all my ladies to get up and get moving. There's wonderful benefits to working out. Even if you only have tome for 30 mins a day. 30 minutes is better than 0 minutes. FACEBOOK www.facebook.com TWITTER: www.twitter.com

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www.bodynomics.com Great exercise for butt!!! keep abs in. Choose a weight that's comfortable for you. Make sue you have no movement in your spine. All the work is in your hip .Keep heels together as you raise top knee toward ceiling http www.facebook.com

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www.bodynomics.com Great for the glutes (butt). try to keep knee at 90-degree, abs in, don't arch back. Lift leg until bottom of foot faces the ceiling http www.facebook.com

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www.bodynomics.com Always practice slow to moderate tempo. Make sure you always control the movement. I'm using an 8lb dumbbell but you can always up the intensity by adding ankle weight and a heavier dumbbell. Make sure you have a firm grip on the dumbbell with middle arch of both feet. www.twitter.com www.facebook.com

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www.bodynomics.com Pull abs in as you raise your butt towards ceiling. Don't sag mid-section towards floor when you lower your body. http www.facebook.com I Do: 10-12 reps 3 sets FACEBOOK: www.facebook.com WEBSITE: www.bootynomics.com TWITTER www.twitter.com

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www.bodynomics.com keep abs pulled in http www.facebook.com

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www.bodynomics.com Holding the dumbbell farther away from your your body help engage your abs more therefore giving your abs an even better workout. http www.facebook.com

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www.bodynomics.com ABS! ABS! ABS! You can never have too many ab exercises under your belt. The core is the focal point of the body and the center of gravity. It NEEDS to look good and be STRONG! I try to do as many of these as possible 2-3 times a week. http www.facebook.com

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www.bodynomics.com Great exercise for hamstrings and butt! Slow controlled movements, squeeze your glute muscles as you raise leg, keep abs in and concentrate on the movement http www.facebook.com

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www.bodynomics.com keep abs in, lower yourself and hold position with no movement at all. when thighs start to tremble come up out of it.. http www.facebook.com

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www.bodynomics.com I had to LEARN how to do this exercise. I realized what made this exercise so difficult for me was the roundness of my hips and not having optimum balance (something I've been working on lately). This exercise will help condition your internal stabilization and balance mechanism. It had my obliques sore as heck a few days later. http www.facebook.com

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bodynomics.com I haven't seen an exercise yet that targets my hamstring like DEADLIFTS. I normally use a barbell but dumbbells are just as effective. Keep the dumbbells close to your body and don't arch your back. Keep a slight bend in knees. Pretend that your hip is a hinge as you lower your upper body down (keeping back straight). Raise back up with shoulders back and chest up. I do 8-15 reps and 3 sets. 1-2 times a week (my hamstrings are sore after this exercise). www.facebook.com www.twitter.com

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www.bodynomics.com Abs! abs! abs!!!! http www.facebook.com

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www.bodynomics.com Want to tighten up those hamstrings (back of thighs)? Make sure you squeeze your glute muscles when you bring your heel towards your butt. Keeping upper body straight, not arching your back. You can find these leg bands online at www.ripcords.com http www.facebook.com

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www.bodynomics.com Curl your hips toward chest, movement takes place at hips, keep abs in, breathe, knees bent 90-degree angle http www.facebook.com

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www.bodynomics.com This yellow band would be the lightest intensity and black would be the extreme intensity. I haven't been able to find these bands in the stores. I ordered them online at www.ripcords.com www.twitter.com www.facebook.com

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www.bodynomics.com use weights that comfortable for you, abs in, make sure you breathe http www.facebook.com

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www.bodynomics.com Great workout for toning the butt, thighs and abs ( i even feel the workout in my lower back) http www.facebook.com

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www.bodynomics.com Don't let hips sag. Keep hips up and abs pushed in. This will help build chest, shoulders and arm. Also helps build and tone lower body while burning fat throughout the entire body. http www.facebook.com

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www.bodynomics.com Buffie on Tyra Banks talks about her weight gain, her booty and how she hated being skinny http www.facebook.com

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www.bodynomics.com don't arch back, movement should come from hips thigh. Keep abs in and breathe. Squeeze the glute muscles as you take your leg out and up. www.twitter.com www.facebook.com

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www.bodynomics.com Squats does SO MUCH for the lower body!!! You can start off just using your own body weight for this exercises. You should not feel this exercise in your knees or lower back. Push your hips back when squatting down. Keep shoulders and chest up. Keep knees inline with feet. Squeezing or contracting your booty muscles when you raise up will help target those muscles http www.twitter.com

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www.bodynomics.com If you're trying to get that sexy, sculpted back at home then look no more! You can use tubing in place of the band. Keep elbows close to body and shoulders down. You should quickly feel this exercise in the upper back, shoulders and chest. Medium to slow tempo. http www.facebook.com

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www.bodynomics.com make sure you keep back and glutes on the pad. You should not feel this in your lower back. I don't lock my knees when my legs are extended. don't hold your breath, exhale as you squeeze legs up www.twitter.com www.facebook.com

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www.bodynomics.com Contracting your butt muscles as you raise up helps build the muscles there. Keeping lower body tight, abs in, exhale as you raise your upper body back up in a straight line, don't bend knees. Lower your body down, don't let your body drop down, keep the movements controlled http www.facebook.com

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www.bodynomics.com Don't let your hips take over this exercise. Lean back NOT SIT BACK. Keep your body straight and stomach muscles tucked in. Make sure you're breathing ( some people tend to hold their breath and that's not good for any exercise). Give me 3 sets of 15-20 reps. www.twitter.com www.facebook.com

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www.bodynomics.com the closer the heels are to the hips the more intense this exercise gets. keep lower back on floor. Don't let chin move towards chest, abs in and breathe http www.facebook.com

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www.bodynomics.com How simple (but effective) can it get? I strongly suggest adding ankle weights to this workout. This exercise also helps with your stabilization because you're having to balance your upper body on the ball. Stabilization is a key component in fitness that people tend to overlook. http www.facebook.com

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www.bodynomics.com The debate of whether stretching is essential has always been a controversial topic. I personally find many great benefits to stretching. I love to do it ESPECIALLY to get rid of soreness from working out. It also loosens up my body for a better workout, increases the blood flow to my muscles and give me better range of motion. Besides,who doesn't need more flexibility in their life? I know I do www.facebook.com www.twitter.com

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www.bodynomics.com Did my weight change the very next morning? Did it go up or down? http www.facebook.com

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www.bodynomics.com Keep upper body in neutral position, let the hip and thigh do the work, keep leg straight http www.facebook.com

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www.bodynomics.com Get your heart rate up while building your lower body. Two great benefits in one. http www.facebook.com

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www.bodynomics.com keep lower back on floor, try not to let your hands bring your chin towards your chest, abs pulled in and remember to breathe http www.facebook.com

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www.bodynomics.com This is my cardio of choice. It's low impact on my knees and I sweat like crazy. Sweating profusely makes me feel like I'm doing something. Ladies,this is no time to focus on being "cute" in the gym. You can focus on that when you leave the gym. Remember that weight lifting and lowering your calorie consumption will maximize your fat burning goals!!! http www.twitter.com

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www.bodynomics.com Try this 2-3 days a week...3-4 sets...12-25 reps Concentrate on those obliques (love handles)! Squeeze those obliques and abs muscles so you can really feel this workout. Keep your lower tummy pulled in. Make sure you're controlling your movements. Your sides will be sore after this workout but it's well worth it. You don't need weights for this workout but if you choose to use them try to keep the weights low (between 5-10 lbs). http www.facebook.com

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www.bodynomics.com Get your shoulders and chest in shape with INCLINE PUSH-UPS! I'm trying to build my upper body strength so I decided to do this challenge. Challenging myself gives me more motivation to get my arms in shape. I'm really hating my arms right now. So even if I lose, I'm still winning. Let's get it ladies! http twitter.com

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www.bodynomics.com keep body close to bench, lower yourself down a few inches from floor, keep abs in, make sure palms are secure on bench, use mainly your arms to perform this exercise not your feet. Legs can be straight or bent. http www.facebook.com

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www.bodynomics.com This is a form of cardio that's great for weight loss! Importantly, it aids in preventing and reducing the risk of chronic heart diseases. So even if your goal is not weight loss , it's still recommended by the US Centers for Disease Control and Prevention that all healthy adults engage in 30 mins of moderate intensity activity on most, if not all, days of the week. http www.facebook.com

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www.bodynomics.com For those of you who constantly ask me what do I eat. Here's an idea of what you may find in my refrigerator . Don't be surprised. The video of "what's in my kitchen cabinets" is next. FACEBOOK www.facebook.com TWITTER: www.twitter.com

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www.bodynomics.com In this video, I went from 119lbs to 180lbs and now I'm 173lbs. No one ever believes me when I tell them that I was once skinny. No butt, no thighs, no hips...NO NOTHING. I hated being skinny and it truly depressed me. Most of my friends were "shapely and thick" but I wasn't. My genetics had a lot to do with my slim frame because everyone in my immediate family (except my sis) was slim. I REFUSED to let that be my destiny. I was determined to work AGAINST genetics....and I did. I don't ever want to see skinny again! Some of you may be able to relate...some of you may not. But at the end of the day it was (and still is) all about being happy with myself. FACEBOOK www.facebook.com TWITTER: www.twitter.com

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www.bodynomics.com keep abs in for stability, controlled movements, use weights that's comfortable for you, keep upper body upright and neutral http www.facebook.com

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