Hamstring Stretch: Most runners do this exercise by putting their foot on a waist-high stationary object (or a hurdle if at the track) and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring. The hamstring is the muscle that runs from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees. Sprinters pull this muscle more than distance runners, but as I discovered, even straining your hamstring can limit your ability to run fast.

The best way to do this exercise, however, is not with your foot on a stool, but rather while lying on your back. This is how Pitchford taught me the hamstring stretch. Lie on your back, keeping the back flat and your eyes focused upward. Grasp the back of one thigh with both your hands and (leg bent) pull that thigh into a 90-degree position vs. the floor. Then slowly straighten your knee. After you’ve gotten used to doing this exercise, you can achieve a better stretch by pulling your thigh closer to your chest—but don’t overdo it!

When we speak of isometric exercises, we\’re referring to those designed to strengthen specific muscles by pitting one muscle or part of the body against another or against an immovable object in a strong but motionless action. This can be used effectively in exercising the neck with these routines:

Isometric Sides: Place your right hand flat on the side of your head. Next, firmly push your head against your right hand. The key to this exercise is to not allow your head to move so as to create and maintain constant tension on your neck muscles. Continue pushing against your right hand for a 10 second count and then switch to the left side and repeat the exercise.

Isometric Front and Back: For the front exercise, place your hands flat on your forehead. Next, firmly push your forehead forward against your hands. The key to this exercise is to not allow your forehead to move forward so as to create and maintain constant tension on your neck muscles. Continue pushing forward for a 10 second count and then relax and switch to the back or rear part of this exercise. For the rear exercise, begin by clasping your hands behind you head. Next, firmly push the back of your head against your hands. The key to this exercise is to not allow your head to move backward so as to create and maintain constant tension on your neck muscles. Continue pushing for 10 seconds and then relax and switch to the front part of this exercise and repeat.

Who doesn’t want killer thighs? More people these days are buying magazines, books/ e-books, pills and patches just too find that magic cure. Well you guys, I hate to spill the beans, but there isn’t a magic cure. Do you think Brittney (before the craziness), Beyoncé, or even J-Lo had a magic cure, of course not, their bodies came from hard work.

So… If you want that star body, you have to put in star work. If you are a beginner and you enjoy work out videos try “Dance Work out Videos for Dummies” (no offense), but it is a great video for beginners and gives an excellent intro to dance workouts (which are great for the thighs and legs!!). For intermediate-expert videos try Billy Blanks Tae-Bo Energy or The Firm - Total Body Toner, both of these are excellent for toning the thighs, legs, and midsection.

If you’re the type that doesn’t like videos don’t fret there is help for you too. Simple thigh exercises like lunging and squatting can get you toned and adding a weighted resistance band can get you even closer to those killer thighs.

One simple and easy exercise to try is the SUPER SQUATTER FAST SPEED SHAPER

1 Stand with band underneath both feet

2 Stand with legs hip-width apart

3 Have weighted handles in each hand with arms down

4 Raise arms out to sides at shoulder level, raise arms to 90 degree angles (like a football goal post)

5 Palms forward

6 Bend knees and squat slightly as you press arms overhead

7 Hold for 5 seconds, Return to Goalpost position

8 Do 8 to 12 reps

Here is a short clip from the DVD “Dance Work out Videos for Dummies” :

This is an exercise that is very helpful for your thighs, part of the important core muscle groups in your body. Working the thighs can be effective with this exercise by using a piece of equipment. But don’t worry; it’s not something elaborate, expensive or complicated. All you need to use for the thigh squeeze is a cushion or a pillow from around the house. OK, you should have one from off the pillow or the couch. Now what?

Here’s what you need to do to make sure the squeeze helps you give added strength to your inner thighs:

* Sit with your feet together on a chair, then place the pillow you have between your knees and thighs to keep it off the ground.

* Squeeze the pillow as much as you can for a few seconds, then relax.

* Repeat five times, making sure you are comfortable.

The way to keep this exercise effective for your workout is to increase your repetitions. There are also other pieces of equipment that would help with more resistance, such as an exercise ball, football (it’s best to use one that’s not fully inflated) or some equipment you can find that’s made just for this type of exercise.

If you work on the computer or another job that requires you to really strain your eyes throughout the day, then you probably want and need some eye exercises to keep your vision in tiptop shape.

In order to do the following exercise, you don’t need any special equipment, just a really good imagination.

It starts with visualization:

* First, you need to imagine some sort of object. It can be something around the house, or a shape or even a word. Try to imagine it about two feet in front of you. This may be difficult at first, but remember the goal is to strengthen your eyes. You want to be able to visualize something simple that you won’t be distracted away from, but something interesting enough that it stands out in your mind.

* Focus on this image and watch as it moves away from you.

* Keep focusing on it and imagine it shrinking down to only big enough to where you can see it clearly.

* Imagine it moving off into the horizon, getting smaller. Put it a mile or more away.

* Now watch it slowly return to its original size.

* Do this about ten times, always focusing on the object you have visualized. Do this twice a day and your vision will be helped.

While dumbbell exercises require more stability and coordination than those done with a barbell, they also provide a greater range of flexibility and motion.

1. FLAT-BENCH DUMBBELL PRESS (entire chest, anterior deltoid, triceps): Lie on a flat bench and hold a pair of dumbbells over your chest with palms facing forward and arms extended. Slowly lower the weights until your upper arms are roughly parallel to the floor return to the starting position and repeat.

2. INCLINE DUMBBELL PRESS (upper chest, anterior deltoid, triceps): Lie on an incline bench set at a 20- to 30-degree angle, and hold a pair of dumbbells over your chest with palms facing forward and arms extended. Slowly lower the weights until your upper arms are roughly parallel to the floor return to the starting position and repeat. When returning the dumbbells back up to the starting position, be sure to press the weight straight up toward the ceiling and not forward.

3. FLAT-BENCH FLY (outer and inner chest): Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing each other and arms slightly bent. Slowly lower the weights to your sides in an arc until your upper arms are roughly parallel to the floor. Return to the starting position following the same arc and repeat.

Here are two different and easy butt exercises :

1) Chair Squat: Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, including the Chair Squat pictured here. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.

2) Step-ups: For these, you simply place one foot on a step or platform and push through the heel onto the step. This is an excellent exercise for the glutes, providing you use a step that\’s high enough…just make sure your knee is bent to 90 degrees or less to keep it safe. The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You\’ll really feel this when you take it slow and concentrate on the working leg.

There are three primary types of breathing exercises that you will find helpful: Deep breathing, Pursed Lip breathing, and Diaphragm breathing. We\’ll discuss them one by one:

1) Deep breathing: First, sit or stand, pulling your elbows back firmly; inhale deeply. Hold this breath for five counts and then exhale slowly. Repeat this process several times.

2) Pursed Lip Breathing: Use this when you find yourself short of breath. Relax the neck and shoulder muscles. Now breathe slowly through your nose for about three counts. Purse the lips like you\’re trying to whistle. Breathe out gently through these pursed lips twice as long as you breathed in. Repeat until you are no longer short of breath.

3) Diaphragm Breathing: For this one, place a couple of pillows on the floor. Now lie on your back on the pillows, with your knees bent. Place your fingers on your stomach, directly below the rib cage. Breathe in deeply, making sure that your chest remains mostly still as your stomach and lower ribs rise. Count to three and then exhale for a count of six. You might find it helpful to keep your lips puckered, as this will help you to exhale slowly. You should be able to do this about a dozen times without tiring out.

As you\’re developing your program to achieve a \’flat stomach,\’ here\’s something to mull over: It is not biologically possible to achieve a completely flat stomach. This is because the muscles are not designed to be flat, but rather, to be rounded. What you can do is get rid of the fat that makes that rounded shape more pronounced. But to do so requires a loss of a significant number of calories. So as you\’re exercising, remember that a change in diet is also going to be needed. With that out of the way, however, here is one of the most popular abdominal exercises for strengthening that area as well as losing calories: the time honored Sit-ups. Here\’s the correct way to do a good sit-up.

First, lie on a comfortable spot on the floor, and either have someone hold your feet or hook the toes under a heavy piece of furniture. Now bend the knees at a comfortable angle, making sure you keep them bent throughout the whole sit-up routine. Put your hands behind your head, interlocking the fingers. Using your abdomen as much as possible (and your arms as little as possible), curl your head, shoulders, upper and lower back slowly off the floor until the torso is perpendicular to the floor. Hold this position for about a second, and then slowly lower yourself back to your starting point. Remember not to allow yourself to “jerk” yourself up with the arms. Repeat this motion until you\’ve completed your set.

Cardio exercises, also called “aerobics,” are the ones most proven to burn calories at a sustained rate; they therefore win the award for the best Weight Loss Exercises. By aerobic, we simply mean those exercises designed to get the body moving so that the heart rate is raised for at least 20 minutes. Some people may get in their minds pictures of aerobics videos by Richard Simmons or Jane Fonda, but in truth, aerobic exercises can be anything that causes an increase in the heart beating for an extended period of time. So among the many aerobic exercises, which are best? Most health experts have determined that High Intensity Aerobics are the best way to lose body fat. Further, it\’s the only way to lose fat permanently. For people with slow metabolism, it is especially essential to perform regular aerobics with high intensity. And although 20 minutes is what defines an exercise as aerobic, the ultimate goal that you should be aiming for is 30-45 minutes.. A half hour is the minimum needed to burn calories efficiently. Daily is best, but at least do your aerobic routine three times a week. Naturally, the more days you add, the more calories you burn