2154 women focused Women Focused 여성 중심 여성을 위한 운동 https://www.skimble.com/images/workouts/categories/women_focused_40x40.png https://www.skimble.com/images/workouts/categories/women_focused_100x100.png https://www.skimble.com/images/workouts/categories/women_focused_200x200.png https://www.skimble.com/images/workouts/categories/v2/women_focused_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/women_focused_640x640.jpg false true 663431 17294 2 If you couldn't tell by the title, this workout is for women that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to get some 'womENDURANCE'! https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg false c1a40ad4-1f56-11e4-b467-bc764e10ba42 1446 1302 false true 0 663431-womendurance false 1800 1

Start in a high plank position. Alternate between right and left leg lifts while keeping your core contracted.

45 5033 https://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 https://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 https://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 492 http://www.youtube.com/watch?v=OALkczXsTWM 22 d8f2f887ee8bf6386f45ea3cdd607f591b5938d8

From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm. Return controlled to plank and repeat on the other side.

45 6743 https://s3.amazonaws.com/prod.skimble/assets/6743/skimble-workout-trainer-exercise-alternating-side-planks-1_full.jpg Start in a full plank position. 6740 https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg Twist your torso to one side and lift your arm up into a side plank. Keep your core fully engaged and your chest open. 2695725 https://s3.amazonaws.com/prod.skimble/assets/2695725/skimble-workout-trainer-exercise-alternating-side-planks-start-position.jpeg_full.jpg Hold briefly, then return in a controlled manner to plank. 6739 https://s3.amazonaws.com/prod.skimble/assets/6739/skimble-workout-trainer-exercise-alternating-side-planks-3_full.jpg Then twist to form the opposite side plank. Maintain strong arms throughout. 463 http://www.youtube.com/watch?v=iKKSM5acbeg 464 http://www.youtube.com/watch?v=c4tBCOu-cfs 16 83fb59f8bddff639852781e591004ffc68f789cc

Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue the movement!

45 6445 https://s3.amazonaws.com/prod.skimble/assets/6445/skimble-workout-trainer-exercise-plank-hopout-1_full.jpg Start in a high plank position with your feet close together. 6440 https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg Hop both feet out to shoulder width. Distribute your weight evenly on your right and left sides. 6439 https://s3.amazonaws.com/prod.skimble/assets/6439/skimble-workout-trainer-exercise-plank-hopout-3_full.jpg Then, hop back to your starting position. 2702939 https://s3.amazonaws.com/prod.skimble/assets/2702939/skimble-workout-trainer-exercise-plank-hopout-2_copy_full.jpg Continue the movement and focus on maintaining a strong core throughout. 420 https://www.youtube.com/watch?v=amaHb_nGzo4 106 14232a051d648d1e1e33b590dbd996ca1ea4d893

Chest openers are up next.

10 40068 https://s3.amazonaws.com/prod.skimble/assets/40068/skimble-workout-trainer-exercise-standing-gate-openers-4_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand or sit tall with your arms in front, palm to palm. Inhale and open your arms out and back. Feel your chest and shoulders open up as you take in several deep breaths. Squeeze your shoulder blades, return and repeat.

45 36881 https://s3.amazonaws.com/prod.skimble/assets/36881/skimble-workout-trainer-exercise-standing-chest-stretch-1_full.jpg Stand or sit tall with your arms in front, palms facing each other. 36882 https://s3.amazonaws.com/prod.skimble/assets/36882/skimble-workout-trainer-exercise-standing-chest-stretch-2_full.jpg Inhale and open your arms out and back. 36889 https://s3.amazonaws.com/prod.skimble/assets/36889/skimble-workout-trainer-exercise-standing-chest-stretch-3_full.jpg Feel your chest and shoulders open up as you take in several deep breaths from your belly. 36895 https://s3.amazonaws.com/prod.skimble/assets/36895/skimble-workout-trainer-exercise-standing-chest-stretch-4_full.jpg Squeeze your shoulder blades and then contract your arms forward to bring them back in front of your body. 36905 https://s3.amazonaws.com/prod.skimble/assets/36905/skimble-workout-trainer-exercise-standing-chest-stretch-5_full.jpg Return to your starting position and repeat. 550 http://www.youtube.com/watch?v=A67RbMc1dnQ 134 bc85aa9ff8144548ef25fd7b798a7261f57c3879

Hands behind your head and feet hip-width apart. Squat down as if you were sitting in a chair. Keep your heels grounded, knees behind toes, and chest open with elbows out.

45 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 435 http://www.youtube.com/watch?v=ldafzqiTQ9o 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce

Stand tall with your feet together. Imagine a small fence just below waist height to your side. Step to your side over that imaginary fence with one leg, then the other leg. Next, squat in the same direction you're moving under another imaginary fence. Repeat, alternating directions.

45 4057 https://s3.amazonaws.com/prod.skimble/assets/4057/skimble-workout-trainer-exercise-over-over-unders-1_full.jpg 4054 https://s3.amazonaws.com/prod.skimble/assets/4054/skimble-workout-trainer-exercise-over-over-unders-2_full.jpg 4050 https://s3.amazonaws.com/prod.skimble/assets/4050/skimble-workout-trainer-exercise-over-over-unders-3_full.jpg 4045 https://s3.amazonaws.com/prod.skimble/assets/4045/skimble-workout-trainer-exercise-over-over-unders-4_full.jpg 4041 https://s3.amazonaws.com/prod.skimble/assets/4041/skimble-workout-trainer-exercise-over-over-unders-5_full.jpg 4038 https://s3.amazonaws.com/prod.skimble/assets/4038/skimble-workout-trainer-exercise-over-over-unders-6_full.jpg 4037 https://s3.amazonaws.com/prod.skimble/assets/4037/skimble-workout-trainer-exercise-over-over-unders-7_full.jpg 4036 https://s3.amazonaws.com/prod.skimble/assets/4036/skimble-workout-trainer-exercise-over-over-unders-8_full.jpg 702 bfc945aa6e2cae6080d95807d61fe2d20977c063

Standing tall with feet together, quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.

45 3910 https://s3.amazonaws.com/prod.skimble/assets/3910/skimble-workout-trainer-exercise-drop-squat-1_full.jpg Stand tall with your feet together. 2845 https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg Quickly drop down into the bottom position of a squat. 2697205 https://s3.amazonaws.com/prod.skimble/assets/2697205/skimble-workout-trainer-exercise-drop-squat-4_full.jpg Pop right back up to the start position and repeat. 2842 https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg Remember, don't let your feet go much wider than shoulder-width when dropping into the bottom squat position. Look ahead with your chest lifted throughout the exercise. 288 eda57221d4faa5f51f9a4209304f5d114f64c067

Chill out and breathe!

15 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend at the knees and then push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.

60 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 5747 https://s3.amazonaws.com/prod.skimble/assets/5747/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Bend at your knees and then push up with your legs. 5744 https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders. 2702307 https://s3.amazonaws.com/prod.skimble/assets/2702307/skimble-workout-trainer-exercise-dumbbell-push-press-2_full.jpg Lower the dumbbells back to the starting position, with a slight bend in your knees, and repeat the movement. 5743 https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg Keep your belly button drawn in and don't lean back as you lift the dumbbells overhead. 480 http://www.youtube.com/watch?v=bqItYo-MeJ0 29 5ef436012c1f35309320b50a393ef3f2a1fcde1c

Get ready for dumbbell upright rows.

10 51060 https://s3.amazonaws.com/prod.skimble/assets/51060/skimble-workout-trainer-exercise-dumbbell-v-raises-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Hold dumbbells with a pronated, palms forward grip. With a slight bend at the elbows, exhale and use your side shoulders to lift dumbbells up near your chin. Return slowly to waist level.

60 5120 https://s3.amazonaws.com/prod.skimble/assets/5120/skimble-workout-trainer-exercise-dumbbell-upright-rows-1_full.jpg 5119 https://s3.amazonaws.com/prod.skimble/assets/5119/skimble-workout-trainer-exercise-dumbbell-upright-rows-2_full.jpg 5113 https://s3.amazonaws.com/prod.skimble/assets/5113/skimble-workout-trainer-exercise-dumbbell-upright-rows-4_full.jpg 5116 https://s3.amazonaws.com/prod.skimble/assets/5116/skimble-workout-trainer-exercise-dumbbell-upright-rows-3_full.jpg 295 http://www.youtube.com/watch?v=I7xQZPLBvdM 17 6bc99fe21a1a04244503d806e98be6dd68c04ff9

Breathe!

10 6266 https://s3.amazonaws.com/prod.skimble/assets/6266/skimble-workout-trainer-exercise-dumbbell-squat-jumps-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Hold dumbbells at your sides with arms down. Squat down, bending at the knee until thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.

60 3067 https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_full.jpg Hold two dumbbells at your sides with your arms down, next to your hips. 3062 https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes. 3061 https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_full.jpg Keep your chin up, shoulders down, and back straight as you perform the squat. 2702957 https://s3.amazonaws.com/prod.skimble/assets/2702957/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg As you use your legs to push back up to a standing position, avoid bending too far forward at the waist. Keep the weight in the middle or heels of your feet. 406 https://www.youtube.com/watch?v=ghlOTZTIoGQ 47 8968c1e6222ccdbdfd5335452c99e855776ab9a1

Chill out and get ready for dumbbell lateral shoulder raises.

10 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with feet hip-width apart. Keeping a slight bend in the elbows to protect the joints, lift arms out to the sides to shoulder level. Lower the dumbbells and repeat.

60 10128 https://s3.amazonaws.com/prod.skimble/assets/10128/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-2_full.jpg Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other. 10123 https://s3.amazonaws.com/prod.skimble/assets/10123/skimble-workout-trainer-exercise-dumbell-lateral-shoulder-raises-1_full.jpg Keeping a slight bend in your elbows to protect the joints, lift your arms out to the sides to shoulder level. 3056 https://s3.amazonaws.com/prod.skimble/assets/3056/skimble-workout-trainer-exercise-dumbbell-lateral-raises-1_full.jpg Lower the dumbbells back down and repeat. 3053 https://s3.amazonaws.com/prod.skimble/assets/3053/skimble-workout-trainer-exercise-dumbbell-lateral-raises-2_full.jpg As the exercise gets harder, resist the urge to swing your body. 3049 https://s3.amazonaws.com/prod.skimble/assets/3049/skimble-workout-trainer-exercise-dumbbell-lateral-raises-4_full.jpg Keep your hips tucked underneath you as you isolate the movement to your upper body. 521 http://www.youtube.com/watch?v=TwlV4X-wSmo 8 ecbd5c0c517123aa3f358761186b804124dacb21

You're doing great!

10 6369 https://s3.amazonaws.com/prod.skimble/assets/6369/skimble-workout-trainer-exercise-dumbbell-lunge-hammer-curl-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Keep the dumbbells by your side as you lung forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

60 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 445 http://www.youtube.com/watch?v=xp-Ifcwpjlw 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d

Chill out and breathe!

10 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

60 5963 https://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. 5962 https://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow. 5959 https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg Raise your arms laterally to your sides until your elbows are at shoulder height. Flex a moment at the top before slowly returning the dumbbells to the starting position. Repeat. 709 1431d7abde3fd68e9dfc593b7fb066b9e0124c15

Get ready for the next exercise.

10 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with a pair of dumbbells at your side. Lift your left foot and perform a side lunge. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat, alternating feet with each rep. This exercise can be done without dumbbells.

60 6034 https://s3.amazonaws.com/prod.skimble/assets/6034/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-2_full.jpg 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 6031 https://s3.amazonaws.com/prod.skimble/assets/6031/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-3_full.jpg 6037 https://s3.amazonaws.com/prod.skimble/assets/6037/skimble-workout-trainer-exercise-dumbbell-side-lunge-touch-1_full.jpg 791 22332f841410791bd1376a3853e51fd9edf9cf58

Breathe!

10 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

Start on your back with bent knees in a crunch position. With your abs contracted, curl your hips off the floor and crunch further in. Pause a moment and return slowly.

60 2428 https://s3.amazonaws.com/prod.skimble/assets/2428/skimble-workout-trainer-exercise-reverse-crunches-1_full.jpg Start on your back with bent knees in a crunch position. Inhale. 2422 https://s3.amazonaws.com/prod.skimble/assets/2422/skimble-workout-trainer-exercise-reverse-crunches-3_full.jpg With your abs contracted, exhale and curl your hips off the floor and try to reach your bent legs toward the ceiling. 2419 https://s3.amazonaws.com/prod.skimble/assets/2419/skimble-workout-trainer-exercise-reverse-crunches-4_full.jpg Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment. 2425 https://s3.amazonaws.com/prod.skimble/assets/2425/skimble-workout-trainer-exercise-reverse-crunches-2_full.jpg Inhale. Return your bent legs back down to the ground slowly. This is a small movement so take your time to really feel it throughout your abs. 511 https://www.youtube.com/watch?v=bGFlRfToK9o 9 ddb1bb44bcd72e826025d8a25436862a3b7f0fe6

Get ready for cross body crunches.

10 19666 https://s3.amazonaws.com/prod.skimble/assets/19666/skimble-workout-trainer-exercise-ankle-grabbers-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lie on your back with bent knees and hands behind your head. Curl up, raising your right elbow toward your left knee. Repeat, alternating sides.

60 45257 https://s3.amazonaws.com/prod.skimble/assets/45257/skimble-workout-trainer-exercise-cross-body-crunches-4_full.jpg Lie on your back with bent knees and your hands behind your head. 45258 https://s3.amazonaws.com/prod.skimble/assets/45258/skimble-workout-trainer-exercise-cross-body-crunches-3_full.jpg Curl up, raising your right elbow toward your lifted left knee. 45259 https://s3.amazonaws.com/prod.skimble/assets/45259/skimble-workout-trainer-exercise-cross-body-crunches-2_full.jpg Slowly lower down from each crunch and return to the starting position. 45260 https://s3.amazonaws.com/prod.skimble/assets/45260/skimble-workout-trainer-exercise-cross-body-crunches-1_full.jpg Repeat with alternate arms and legs. 471 http://www.youtube.com/watch?v=ELX7dHS_4EM 33 aac934f53be063539fa0caf5d02e8f5ca3299b7e

Side plank dips are up next.

10 5019 https://s3.amazonaws.com/prod.skimble/assets/5019/skimble-workout-trainer-exercise-right-side-plank-dips-1_full.jpg Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady! 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lie on your side with legs stretched out and place your elbow on the floor directly underneath your shoulder with palm grasping the floor. Pile your feet on top of each other and lift your body up to neutral. Dip your hips down toward the floor and lift them higher than neutral. Complete at least 4 dips on each side.

90 1590078 https://s3.amazonaws.com/prod.skimble/assets/1590078/skimble-workout-trainer-exercise-side-plank-dips-05_full.jpg 1590086 https://s3.amazonaws.com/prod.skimble/assets/1590086/skimble-workout-trainer-exercise-side-plank-dips-06_full.jpg 1590078 https://s3.amazonaws.com/prod.skimble/assets/1590078/skimble-workout-trainer-exercise-side-plank-dips-05_full.jpg 1590047 https://s3.amazonaws.com/prod.skimble/assets/1590047/skimble-workout-trainer-exercise-side-plank-dips-02_full.jpg 1590064 https://s3.amazonaws.com/prod.skimble/assets/1590064/skimble-workout-trainer-exercise-side-plank-dips-03_full.jpg 1590047 https://s3.amazonaws.com/prod.skimble/assets/1590047/skimble-workout-trainer-exercise-side-plank-dips-02_full.jpg 1252 78dc600a69bae976a0959866f52677940cb696dc

Chill out and breathe!

10 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:58:22Z 2014-09-17T21:38:17Z DumbbellsLower Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1257708 17294 2 Here are physical therapist guided pelvic floor & deep core exercises that EVERYONE (men & women) should be doing, but are especially great for pre and post natal women and anyone experiencing bladder control issues. Also great for those experiencing a diastasis recti. Your core includes your pelvic floor! So don't skip out on these exercises :) Practice kegels for pre/post-natal & incontinence. - Dare To Be Active with Dr. LA Thoma Gustin https://s3.amazonaws.com/prod.skimble/assets/2880311/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2880311/maxresdefault_full.jpg false 1a3e7fee-d668-11ee-ba56-42010a800020 97 8 false true 0 1257708-pelvic-floor-deep-core false 1133 1

1133 2880311 7 https://s3.amazonaws.com/prod.skimble/assets/2880311/maxresdefault_full.jpg 2025-10-28T12:58:31Z 2024-02-28T18:35:10Z No EquipmentCorehttps://s3.amazonaws.com/prod.skimble/assets/2880312/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1257230 17294 1 Today we have a full body slow workout for period and PMS. This home workout is only 10 mins long and is full of low impact exercises, no jumping and no repeat exercises. Often when on our period or during PMS, a light workout is all we need and can help relieve irritability, stress and tension. - Jenna Collins Fitness https://s3.amazonaws.com/prod.skimble/assets/2875050/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2875050/maxresdefault_full.jpg false f2b5d0b8-d0ee-11ee-b2b4-42010a80001d 2 4 false true 0 1257230-period-pms-workout false 673 1

673 2875050 7 https://s3.amazonaws.com/prod.skimble/assets/2875050/maxresdefault_full.jpg 2025-10-28T12:46:20Z 2024-02-21T19:25:18Z No EquipmentFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2875052/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1195919 17294 1 Hello, new mamas this is the perfect postnatal yoga flow to help you gently strengthen up those post-pregnancy abs and stretch out any nursing and post-birth aches and pains. Growing and nurturing a tiny human takes it's toll so remember to be extremely kind to yourself. Your body, mind and emotions have been through a hell of a lot so be proud that you're taking time for some much-needed self-love. The fact that you're even finding the time to do a little yoga is incredible! - YogaCandi https://s3.amazonaws.com/prod.skimble/assets/2583008/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2583008/maxresdefault_full.jpg false 62cbf324-bc41-11ec-a346-42010a800016 4 3 false true 0 1195919-postnatal-yoga-for-core-strengthen-stretch false 2185 1

2185 2025-10-28T05:42:23Z 2022-04-14T22:22:35Z Exercise MatYoga, Corehttps://s3.amazonaws.com/prod.skimble/assets/2583009/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1196165 17294 1 Welcome mamas-to-be, this gentle, mindful, full body prenatal stretch, will help ease those pregnancy aches and pains. The best part is no matter what pregnancy week or trimester you’re in this will be a safe enough class for you to do, so long as you’re having a normal, healthy pregnancy and the doctor has given you the go-ahead to start gentle pregnancy exercise and yoga. - YogaCandi https://s3.amazonaws.com/prod.skimble/assets/2584788/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2584788/maxresdefault_full.jpg false f2266664-c018-11ec-b03c-42010a800015 3 3 false true 0 1196165-full-body-prenatal-yoga-stretch-for-all-trimesters false 1555 1

1555 2022-04-20T04:08:36Z 2022-04-19T19:43:11Z Exercise MatYogahttps://s3.amazonaws.com/prod.skimble/assets/2584789/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1257720 17294 2 My good friend Sherri joins me in today's video! Sherri has a diastasis recti abdominis, and I take her through exercises that aim to close her gap and increase her core strength and stability. These exercises are also great for prenatal (propped up at least 45 degrees while on your back for 2-3 trimesters) postnatal women, and anyone who deals with low back pain! - Dare To Be Active with Dr. LA Thoma Gustin https://s3.amazonaws.com/prod.skimble/assets/2880494/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2880494/maxresdefault_full.jpg false 59a3e2e4-d66a-11ee-809e-42010a80001e 6 3 false true 0 1257720-postnatal-core-exercises false 820 1

820 2880494 7 https://s3.amazonaws.com/prod.skimble/assets/2880494/maxresdefault_full.jpg 2024-05-30T23:03:29Z 2024-02-28T18:51:15Z Exercise MatCorehttps://s3.amazonaws.com/prod.skimble/assets/2880495/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1195851 17294 3 This 30 Min Mom Workout trains your entire body! Legs, Booty, Arms, Core, Back and it burns lots of calories! Do not underestimate the title - this workout is intense! BUT it is also safe if you have diastasis recti - it actually helps you close the gap and get rid of the mummy tummy because many exercises target the lower belly. This mom workout is also amazing if you have a weak pelvic floor because it includes no high impact exercises! Enjoy the sweat mama! - Fit With Sally https://s3.amazonaws.com/prod.skimble/assets/2582526/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2582526/maxresdefault_full.jpg false dbdaf81e-bb74-11ec-bd51-42010a800017 12 2 false true 0 1195851-30-min-mom-workout-safe-with-diastasis-recti false 1797 1

1797 2025-10-28T05:41:22Z 2022-04-13T21:58:32Z Full Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2582527/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1197428 17294 2 If you're a mom of any kind - human mom, cat mom, dog mom, plant mom... you're probably in need of a DEEP stretch with a focus on your hips & back. This 15-minute yoga routine is perfect for women who want to give themselves some total body love. https://s3.amazonaws.com/prod.skimble/assets/2592399/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2592399/maxresdefault_full.jpg false 68db07a0-d14a-11ec-814b-42010a800016 25 2 false true 0 1197428-total-body-yoga-for-women false 1031 1

1031 2025-10-28T05:52:30Z 2022-05-11T16:50:05Z Exercise MatFull Body, Yogahttps://s3.amazonaws.com/prod.skimble/assets/2592400/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1175282 17294 1 Welcome to the “Legs For Days” series. This routine focuses on simple, yet effective supersets to help you build and sculpt your lower half. Perform this routine twice a week. - Massy Arias https://s3.amazonaws.com/prod.skimble/assets/2430627/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2430627/maxresdefault_full.jpg false cd657da2-d968-11eb-8386-bc764e1059b0 23 5 false true 0 1175282-legs-glutes-workout-for-women false 1699 1

1699 2025-10-28T02:56:19Z 2021-06-30T06:02:51Z Dumbbells, Barbell, Kettlebells, Box or StepLegs, Gluteshttps://s3.amazonaws.com/prod.skimble/assets/2430628/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1266808 17294 2 BOOBS, I DID IT AGAIN 🙈 - get your boobs firm and lifted with this quick workout. I already love this routine. It lifts your chest and trains your arms and back at the same time. If you don't have weights at home, you can use water bottles or heavy bags instead. 😊 - Eylem Abaci https://s3.amazonaws.com/prod.skimble/assets/2932968/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2932968/maxresdefault_full.jpg false 12f72bae-3825-11ef-b375-42010a80001c 16 1 false true 0 1266808-natural-boob-lift false 626 1

626 2932968 7 https://s3.amazonaws.com/prod.skimble/assets/2932968/maxresdefault_full.jpg 2024-07-11T15:38:06Z 2024-07-02T03:42:15Z DumbbellsChest, Armshttps://s3.amazonaws.com/prod.skimble/assets/2932971/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1118912 17294 1 A wonderful prenatal stretch routine that you can do anytime, anywhere. All the moves are performed on the floor so get comfortable on your exercise mat and dedicate this flow to your baby-to-be! If you like this kind of workout, enroll in one of our Prenatal Pregnancy Programs. https://s3.amazonaws.com/prod.skimble/assets/34637/skimble-workout-trainer-exercise-pregnancy-butterfly-opener-4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/34637/skimble-workout-trainer-exercise-pregnancy-butterfly-opener-4_full.jpg false 2b6e67fc-7acd-11ea-ab37-bc764e109c95 116 10 false true 0 1118912-pregnancy-stretches-and-flows false 420 1 1314

Start seated with your legs stretched out in front of you. Bend your knees and place the soles of your feet together as you gently grab your ankles and pull them in toward your sit bones. Release your hands behind you and open your chest up to the ceiling as you try to open your hips.

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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.

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Start on your hands and knees with hips over your knees and shoulders over your wrists. Push your hips back to your heels then skim the floor with your chest and belly as you push your weight forward onto your hands. Open up your chest then round your spine. Return to the start with a neutral spine and repeat this flow!

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Start on your hands and knees, keeping your hips above your knees and your shoulders above your wrists. Think of your hips as a spoon stirring a big pot of stew. Rotate them parallel to the floor in a fluid circle. This is a good wrist stretch too!

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Start on your hands and knees then walk your hands out once. Lower into a kneeling chaturanga then open your chest and push up into cobra pose. Round your spine and return your hands and knees back to the start position with a neutral spine. Repeat in a flowing motion.

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Start on your hands and knees. Place your right foot next to your right hand. Rock forward and backward in a circular motion. After several circles, switch directions. Loosen your hips, they should move in a fluid motion!

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Begin on all fours. Keeping all 4's connected to the floor, sway your hips from side to side laterally creating a bend in your side. If you had a tail, you'd be wagging it!

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Sit on the floor with legs extended in a comfortable straddle. Exhale as your bring your chest towards one leg, reaching with your hands. Come back to center and repeat with the other leg.

30 35806 http://s3.amazonaws.com/prod.skimble/assets/35806/skimble-workout-trainer-exercises-pregnancy-wide-leg-stretch-1_full.jpg 35804 http://s3.amazonaws.com/prod.skimble/assets/35804/skimble-workout-trainer-exercises-pregnancy-wide-leg-stretch-2_full.jpg 35802 http://s3.amazonaws.com/prod.skimble/assets/35802/skimble-workout-trainer-exercises-pregnancy-wide-leg-stretch-3_full.jpg 35801 http://s3.amazonaws.com/prod.skimble/assets/35801/skimble-workout-trainer-exercises-pregnancy-wide-leg-stretch-4_full.jpg 907 76c76c194ce3c90311c2d7849ebcfc87bc6e6f39 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-07-07T07:11:59Z 2020-04-10T02:03:40Z Exercise Mat212082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1187230 17294 1 Ladies, if you’re returning to fitness after having a baby, this one's for you. I know that it can be really daunting to start exercising after giving birth, so I wanted to create a workout that you could follow along with me. - Kayla Itsines https://s3.amazonaws.com/prod.skimble/assets/2512532/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2512532/maxresdefault_full.jpg false c08687f6-5f60-11ec-88b3-42010a800017 14 3 false true 0 1187230-post-pregnancy-workout false 505 1

505 2025-10-28T04:27:13Z 2021-12-17T17:42:49Z Exercise MatFull Bodyhttps://s3.amazonaws.com/prod.skimble/assets/2512533/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1257204 17294 1 Slow Workout for period / PMS - Ease Period Pain and Bloating - MonikaFit https://s3.amazonaws.com/prod.skimble/assets/2874709/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2874709/maxresdefault_full.jpg false 6fa3c210-d0db-11ee-a3c7-42010a80001d 95 4 false true 0 1257204-workout-during-period-cramps false 649 1

649 2874709 7 https://s3.amazonaws.com/prod.skimble/assets/2874709/maxresdefault_full.jpg 2025-10-28T12:44:53Z 2024-02-21T17:05:38Z No Equipmenthttps://s3.amazonaws.com/prod.skimble/assets/2874710/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1267771 17294 2 For everyone! Prenatal / Pregnancy-friendly! - Jennifer Bachdim https://s3.amazonaws.com/prod.skimble/assets/2942992/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2942992/maxresdefault_full.jpg false 1e7f10c6-451e-11ef-8699-42010a80001e 5 0 false true 0 1267771-quick-dance-workout false 201 1

201 2942992 7 https://s3.amazonaws.com/prod.skimble/assets/2942992/maxresdefault_full.jpg 2024-10-31T17:12:38Z 2024-07-18T15:55:13Z No EquipmentFull Body, Cardiohttps://s3.amazonaws.com/prod.skimble/assets/2942993/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 663461 17294 2 Get to 'werk' with this 45 minute muscle building workout! All you need for this full body 'werkout' is a pull up bar, and a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and 'werk' hard to build that muscle. https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_full.jpg false d2605874-1f5f-11e4-b981-bc764e105c5d 6539 4970 false true 6952 663461-werkin-women false 2700 1

Hands behind your head and feet hip-width apart. Squat down as if you were sitting in a chair. Keep your heels grounded, knees behind toes, and chest open with elbows out.

60 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 435 http://www.youtube.com/watch?v=ldafzqiTQ9o 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce

Get ready for the next exercise.

15 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Start in half plank position. Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position one arm at a time. Hold your body in a very straight line keeping the abs and glutes contracted.

40 53875 https://s3.amazonaws.com/prod.skimble/assets/53875/skimble-workout-trainer-exercise-elbows-to-hands-plank-1_full.jpg Start in a half plank position. Keep your head and neck in line with the rest of your spine. 53873 https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg Take one hand, followed by the other, and push yourself up to full plank position. 53872 https://s3.amazonaws.com/prod.skimble/assets/53872/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg Hold your body in a very straight line keeping your abs and glutes contracted. 53871 https://s3.amazonaws.com/prod.skimble/assets/53871/skimble-workout-trainer-exercise-elbows-to-hands-plank-4_full.jpg Return back to half plank, one forearm at a time and repeat. Be sure to alternate your lead arm with each rep. 469 http://www.youtube.com/watch?v=Vyqef_RkdsY 43 a712dec9277fcb7637dbb02556a96031eee04c0b

Chest openers are up next.

15 36881 https://s3.amazonaws.com/prod.skimble/assets/36881/skimble-workout-trainer-exercise-standing-chest-stretch-1_full.jpg Stand or sit tall with your arms in front, palms facing each other. 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand or sit tall with your arms in front, palm to palm. Inhale and open your arms out and back. Feel your chest and shoulders open up as you take in several deep breaths. Squeeze your shoulder blades, return and repeat.

40 36881 https://s3.amazonaws.com/prod.skimble/assets/36881/skimble-workout-trainer-exercise-standing-chest-stretch-1_full.jpg Stand or sit tall with your arms in front, palms facing each other. 36882 https://s3.amazonaws.com/prod.skimble/assets/36882/skimble-workout-trainer-exercise-standing-chest-stretch-2_full.jpg Inhale and open your arms out and back. 36889 https://s3.amazonaws.com/prod.skimble/assets/36889/skimble-workout-trainer-exercise-standing-chest-stretch-3_full.jpg Feel your chest and shoulders open up as you take in several deep breaths from your belly. 36895 https://s3.amazonaws.com/prod.skimble/assets/36895/skimble-workout-trainer-exercise-standing-chest-stretch-4_full.jpg Squeeze your shoulder blades and then contract your arms forward to bring them back in front of your body. 36905 https://s3.amazonaws.com/prod.skimble/assets/36905/skimble-workout-trainer-exercise-standing-chest-stretch-5_full.jpg Return to your starting position and repeat. 550 http://www.youtube.com/watch?v=A67RbMc1dnQ 134 bc85aa9ff8144548ef25fd7b798a7261f57c3879

Start standing with your feet slightly wider than shoulder-width apart. Swing your arms, rotate your torso and pivot your feet to the right side of the room, letting your arms sway down to the outside of your right leg. Unscrew your torso, arms and legs back to neutral and let the momentum flow to repeat the stretch on the other side.

60 12826 https://s3.amazonaws.com/prod.skimble/assets/12826/skimble-workout-trainer-exercise-rotating-lunges-7_full.jpg 12820 https://s3.amazonaws.com/prod.skimble/assets/12820/skimble-workout-trainer-exercise-rotating-lunges-6_full.jpg 12811 https://s3.amazonaws.com/prod.skimble/assets/12811/skimble-workout-trainer-exercise-rotating-lunges-5_full.jpg 12807 https://s3.amazonaws.com/prod.skimble/assets/12807/skimble-workout-trainer-exercise-rotating-lunges-4_full.jpg 12803 https://s3.amazonaws.com/prod.skimble/assets/12803/skimble-workout-trainer-exercise-rotating-lunges-3_full.jpg 12801 https://s3.amazonaws.com/prod.skimble/assets/12801/skimble-workout-trainer-exercise-rotating-lunges-2_full.jpg 12799 https://s3.amazonaws.com/prod.skimble/assets/12799/skimble-workout-trainer-exercise-rotating-lunges-1_full.jpg 474 http://www.youtube.com/watch?v=47Zk7t4Kae0 490 http://www.youtube.com/watch?v=kjBa9W1D7H4 370 09524c1d9a1d5d333ddf94123536a8f8a9359f57

Chill out!

20 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

Hold dumbbells at your sides with arms down. Squat down, bending at the knee until thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.

60 3067 https://s3.amazonaws.com/prod.skimble/assets/3067/skimble-workout-trainer-exercise-dumbbell-squats-1_full.jpg Hold two dumbbells at your sides with your arms down, next to your hips. 3062 https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg Squat down, bending at the knee until your thighs are parallel with the floor. Ensure your knees are not extended beyond your toes. 3061 https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_full.jpg Keep your chin up, shoulders down, and back straight as you perform the squat. 2702957 https://s3.amazonaws.com/prod.skimble/assets/2702957/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg As you use your legs to push back up to a standing position, avoid bending too far forward at the waist. Keep the weight in the middle or heels of your feet. 406 https://www.youtube.com/watch?v=ghlOTZTIoGQ 47 8968c1e6222ccdbdfd5335452c99e855776ab9a1

Get ready for dumbbell chest press.

15 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

On your back with bent legs. Hold dumbbells with your arms bent and palms facing your legs. Push up with your arms until your arms are nearly extended. Return to start and repeat.

60 3085 https://s3.amazonaws.com/prod.skimble/assets/3085/skimble-workout-trainer-exercise-dumbbell-chest-press-1_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 3079 https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg 3082 https://s3.amazonaws.com/prod.skimble/assets/3082/skimble-workout-trainer-exercise-dumbbell-chest-press-2_full.jpg 139 070e7eea572756d070fa3f176aa06dcdb5444241

You're looking good!

15 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, bend your elbows and pull the dumbbells to your rib cage.

60 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 3097 https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids. 3098 https://s3.amazonaws.com/prod.skimble/assets/3098/skimble-workout-trainer-exercise-dumbbell-bent-over-row-2_full.jpg Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement. 23 4fbcbe3457e1131e80ede2f462c777ae675b67c9

Rest up!

20 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3

Keep the dumbbells by your side as you lung forward. Return and repeat while alternating sides. Keep your abs drawn in and your upper body straight. Lower your knee to form a 90 degree angle.

60 3032 https://s3.amazonaws.com/prod.skimble/assets/3032/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Stand tall with a pair of dumbbells in your hands. 3029 https://s3.amazonaws.com/prod.skimble/assets/3029/skimble-workout-trainer-exercise-dumbbell-standing-lunges-2_full.jpg Keep the dumbbells by your side as you lunge forward, stepping one foot out in front. 3028 https://s3.amazonaws.com/prod.skimble/assets/3028/skimble-workout-trainer-exercise-dumbbell-standing-lunges-3_full.jpg Lower your knee to form a 90 degree angle. 2702975 https://s3.amazonaws.com/prod.skimble/assets/2702975/skimble-workout-trainer-exercise-dumbbell-standing-lunges-1_full.jpg Return and repeat while alternating sides. 3023 https://s3.amazonaws.com/prod.skimble/assets/3023/skimble-workout-trainer-exercise-dumbbell-standing-lunges-4_full.jpg Keep your abs drawn in and your upper body straight as you lunge forward. 3019 https://s3.amazonaws.com/prod.skimble/assets/3019/skimble-workout-trainer-exercise-dumbbell-standing-lunges-6_full.jpg Prevent your lunging knee from going past the tips of your toes. 445 http://www.youtube.com/watch?v=xp-Ifcwpjlw 36 21bf19dd5ae2a53396639b876b561fd9cee3d31d

Overhead press is up next.

15 5750 https://s3.amazonaws.com/prod.skimble/assets/5750/skimble-workout-trainer-exercise-dumbbell-push-press-1_full.jpg Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button. 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lift dumbbells overhead with full arm extension making sure not to lock the elbows out. Bend the elbows back to start and repeat.

60 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 293 http://www.youtube.com/watch?v=9k-vp1zuk1k 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297

Get ready for neutral grip pull ups.

15 37088 https://s3.amazonaws.com/prod.skimble/assets/37088/skimble-workout-trainer-exercise-neutral-grip-pull-ups-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Begin with palms facing each other, hanging with straight arms from a pair of parallel pull-up bars. Pull up until your arms form at least a 90 degree angle. Lower slowly and repeat.

60 37088 https://s3.amazonaws.com/prod.skimble/assets/37088/skimble-workout-trainer-exercise-neutral-grip-pull-ups-1_full.jpg 37083 https://s3.amazonaws.com/prod.skimble/assets/37083/skimble-workout-trainer-exercise-neutral-grip-pull-ups-2_full.jpg 37076 https://s3.amazonaws.com/prod.skimble/assets/37076/skimble-workout-trainer-exercise-neutral-grip-pull-ups-3_full.jpg 37073 https://s3.amazonaws.com/prod.skimble/assets/37073/skimble-workout-trainer-exercise-neutral-grip-pull-ups-4_full.jpg 569 e34d72467c31a44ae69eb73331b2751fcd2b8e6e

Relax!

20 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2

Stand with feet hip-width apart, holding dumbbells in front with palms facing your thighs. With straight elbows, lift the dumbells up overhead making a "V" shape with both arms. Slowly lower back down into the starting position and repeat.

45 51060 https://s3.amazonaws.com/prod.skimble/assets/51060/skimble-workout-trainer-exercise-dumbbell-v-raises-3_full.jpg 51044 https://s3.amazonaws.com/prod.skimble/assets/51044/skimble-workout-trainer-exercise-dumbbell-v-raises-1_full.jpg 51066 https://s3.amazonaws.com/prod.skimble/assets/51066/skimble-workout-trainer-exercise-dumbbell-v-raises-4_full.jpg 51075 https://s3.amazonaws.com/prod.skimble/assets/51075/skimble-workout-trainer-exercise-dumbbell-v-raises-5_full.jpg 815 b29c45a588956309b38ec268a9c2f29a60c87b01

Hang in there!

15 3099 https://s3.amazonaws.com/prod.skimble/assets/3099/skimble-workout-trainer-exercise-dumbbell-bent-over-row-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

45 5963 https://s3.amazonaws.com/prod.skimble/assets/5963/skimble-workout-trainer-exercise-dumbbell-reverse-fly-1_full.jpg Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. 5962 https://s3.amazonaws.com/prod.skimble/assets/5962/skimble-workout-trainer-exercise-dumbbell-reverse-fly-2_full.jpg Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow. 5959 https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg Raise your arms laterally to your sides until your elbows are at shoulder height. Flex a moment at the top before slowly returning the dumbbells to the starting position. Repeat. 709 1431d7abde3fd68e9dfc593b7fb066b9e0124c15

Bulgarian split squats are next.

15 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your left foot on the bench. Perform right split squats while keeping your front knee tracking over your toes.

60 12031 https://s3.amazonaws.com/prod.skimble/assets/12031/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-1_full.jpg 12032 https://s3.amazonaws.com/prod.skimble/assets/12032/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-2_full.jpg 12034 https://s3.amazonaws.com/prod.skimble/assets/12034/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-3_full.jpg 12038 https://s3.amazonaws.com/prod.skimble/assets/12038/skimble-workout-trainer-exercise-left-bulgarian-split-squats-with-dumbells-4_full.jpg 256 8e04afe87e7f3fdfe2111066a5489829d255f06b

Switch sides!

10 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg

Hold a pair of dumbbells by your side while standing with your back to a bench. Prop the instep of your right foot on the bench. Perform left split squats, lowering slowly to 90 degrees. Return and repeat.

60 12394 https://s3.amazonaws.com/prod.skimble/assets/12394/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-1_full.jpg 12398 https://s3.amazonaws.com/prod.skimble/assets/12398/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-2_full.jpg 12399 https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg 12402 https://s3.amazonaws.com/prod.skimble/assets/12402/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-4_full.jpg 382 b21e117e4d78f54f0065272c94111e74a9bddb70

Almost there! You're doing great.

15 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Sit or stand holding a dumbbell with one or both hands. Extend your arms overhead, elbows next to ears. Bend at the elbow to lower the weight behind your head and slowly back up. Be careful not to arch your back.

60 5162 https://s3.amazonaws.com/prod.skimble/assets/5162/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-1_full.jpg 5161 https://s3.amazonaws.com/prod.skimble/assets/5161/skimble-workout-trainer-exercise-dumbbell-tricep-extensions-2_full.jpg 289 http://www.youtube.com/watch?v=Bfbf50PPVMk 138 076a8e66f8d431713079cd6d4177f21251aef0bd

Concentrated bicep curls are coming up.

15 5928 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Hold one dumbbell in your right hand. Perform right bicep curls while making sure your elbow stays close to your sides.

60 5928 https://s3.amazonaws.com/prod.skimble/assets/5928/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-1_full.jpg 5925 https://s3.amazonaws.com/prod.skimble/assets/5925/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-2_full.jpg 5924 https://s3.amazonaws.com/prod.skimble/assets/5924/skimble-workout-trainer-exercise-right-concentrated-bicep-curls-3_full.jpg 159 1d581a2fc0758bf11fef212e25266a07a46900a4

Switch arms!

10 5921 https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg

Hold one dumbbell in your left hand. Perform left bicep curls while making sure your elbow stays close to your sides.

60 5921 https://s3.amazonaws.com/prod.skimble/assets/5921/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-1_full.jpg 5918 https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg 5917 https://s3.amazonaws.com/prod.skimble/assets/5917/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-3_full.jpg 149 42df3c7174c25cb291680b0a86040df42a40c6e1

Chill out!

20 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1

Lie on your back with bent knees and hands behind your head. Curl up, raising your right elbow toward your left knee. Repeat, alternating sides.

90 45257 https://s3.amazonaws.com/prod.skimble/assets/45257/skimble-workout-trainer-exercise-cross-body-crunches-4_full.jpg Lie on your back with bent knees and your hands behind your head. 45258 https://s3.amazonaws.com/prod.skimble/assets/45258/skimble-workout-trainer-exercise-cross-body-crunches-3_full.jpg Curl up, raising your right elbow toward your lifted left knee. 45259 https://s3.amazonaws.com/prod.skimble/assets/45259/skimble-workout-trainer-exercise-cross-body-crunches-2_full.jpg Slowly lower down from each crunch and return to the starting position. 45260 https://s3.amazonaws.com/prod.skimble/assets/45260/skimble-workout-trainer-exercise-cross-body-crunches-1_full.jpg Repeat with alternate arms and legs. 471 http://www.youtube.com/watch?v=ELX7dHS_4EM 33 aac934f53be063539fa0caf5d02e8f5ca3299b7e 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-21T01:00:33Z 2014-12-01T22:16:01Z Dumbbells, Barbell, Pull Up Bar, Box / Step, BenchFull Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1157752 17294 2  FREE stuff - http://bit.ly/free-download-weightloss - Koboko Fitness https://s3.amazonaws.com/prod.skimble/assets/2286203/sddefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2286203/sddefault_full.jpg false 284cf4a2-53d1-11eb-a1aa-bc764e1059b0 290 11 false true 0 1157752-5-min-arms-workout-for-women-lose-arm-fat---no-weights---no-equipment-at-home-routine false 376 1

376 2025-10-28T00:26:17Z 2021-01-11T05:52:15Z No EquipmentArmshttps://s3.amazonaws.com/prod.skimble/assets/2286204/sddefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1262088 17294 1 Welcome to this 10-minute seated pregnancy yoga class! Perfect for all trimesters, this easy-to-follow stretch routine focuses on breathing, flexibility, and gentle movements to support your changing body. You can practice anytime, anywhere, even without a yoga mat. Enjoy! - Yoga with Uliana https://s3.amazonaws.com/prod.skimble/assets/2920793/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2920793/maxresdefault_full.jpg false 29540b3e-22ee-11ef-8795-42010a80001e 8 1 false true 0 1262088-pregnancy-yoga-stretch false 725 1

725 2920793 7 https://s3.amazonaws.com/prod.skimble/assets/2920793/maxresdefault_full.jpg 2024-06-05T03:47:54Z 2024-06-05T03:46:16Z Exercise MatYogahttps://s3.amazonaws.com/prod.skimble/assets/2920794/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1195850 17294 1 This standing ab workout is perfect during pregnancy as it will train your transverse abdominis as well as your obliques (side abs) which are super important to prevent any ab separation, also called Diastasis Recti! A strong core is also crucial push your baby out when it's time! AND if you keep your abs active during pregnancy, it will be easier to flatten your belly after pregnancy! - Fit With Sally https://s3.amazonaws.com/prod.skimble/assets/2582511/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2582511/maxresdefault_full.jpg false 399f269c-bb74-11ec-afbb-42010a800015 22 7 false true 0 1195850-ab-workout-standing-pregnancy false 836 1

836 2025-10-28T05:41:17Z 2022-04-13T21:53:59Z Corehttps://s3.amazonaws.com/prod.skimble/assets/2582512/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1159551 17294 2 This 15 minute morning yoga routine for flexibility and mobility is the perfect start to the day. I designed it especially for women to target some of our tightest and achiest areas of the body. - BrettLarkinYoga https://s3.amazonaws.com/prod.skimble/assets/2302820/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2302820/maxresdefault_full.jpg false 83cfbf40-5f83-11eb-9089-bc764e101cba 38 10 false true 0 1159551-15-min-morning-yoga-for-women-deep-hip-stretches-for-flexibility false 957 1

957 2025-10-28T00:41:56Z 2021-01-26T03:06:42Z Yoga, Hipshttps://s3.amazonaws.com/prod.skimble/assets/2302822/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1257226 17294 2 Try this basic and gentle 15 Minute Yoga for During Your Period | Yoga for Women routine to rid the cramps, PMS, and aches that come along with your monthly menstruation cycle. 💙 - SarahBethYoga https://s3.amazonaws.com/prod.skimble/assets/2874958/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2874958/maxresdefault_full.jpg false 97a923ac-d0ec-11ee-aca4-42010a80001d 11 2 false true 0 1257226-menstruation-yoga false 899 1

899 2874958 7 https://s3.amazonaws.com/prod.skimble/assets/2874958/maxresdefault_full.jpg 2025-10-28T12:46:00Z 2024-02-21T19:08:27Z Exercise MatYogahttps://s3.amazonaws.com/prod.skimble/assets/2874959/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1181577 18705253 3 Effective workout to prevent sagging breasts, perk up your bustline. https://s3.amazonaws.com/prod.skimble/assets/2470301/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2470301/maxresdefault_full.jpg false 74ea34d8-1e64-11ec-8ac0-bc764e103639 1 0 false true 0 1181577-upper-body-breast-lift false 638 1

638 2024-05-29T18:53:18Z 2021-09-26T00:55:34Z DumbbellsChesthttps://s3.amazonaws.com/prod.skimble/assets/2470302/maxresdefault_thumb.jpg2020-03-02T18:52:50Z18705253s87fu1uwc2gkEmi-https://s3assets.skimble.com/photos/34139333/image_thumb.jpghttps://s3assets.skimble.com/photos/34139333/image_full.jpgfalsefalsefalsetruefalsefalsefalsetruefalsefalsefalsefalse19 1026409 10129606 2 https://s3.amazonaws.com/prod.skimble/assets/58766/skimble-workout-trainer-exercise-kettlebell-swings_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/58766/skimble-workout-trainer-exercise-kettlebell-swings_1_full.jpg false 884EB697-4038-446A-8379-78FED0B2A22B 19 3 false true 0 1026409-rounder-breasts false 234 1 818

Begin with the bell on the ground. Push your hips down and back. Grab the handle of the bell. Hike the bell back between your legs. As the bell begins to move forward, stand up strong to send the bell forward. Squeeze your glutes and abs. Hold until the bell floats back down. Push the bell back between your legs. Repeat.

68 true 2.5 true 1 27 58766 http://s3.amazonaws.com/prod.skimble/assets/58766/skimble-workout-trainer-exercise-kettlebell-swings_1_full.jpg 58765 http://s3.amazonaws.com/prod.skimble/assets/58765/skimble-workout-trainer-exercise-kettlebell-swings_2_full.jpg 514380 http://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 http://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 523 http://www.youtube.com/watch?v=1X9Ol26PgQ4 305 82fcffe130aa3fc184a7e10459c276efacb40c15 918

Lie on your right side with knees bent and hips stacked. Use your right arm to touch your left shoulder. Place the left hand on the floor in front of you and contract the triceps to straighten the arm. Lower a few inches and repeat.

35 true 2.5 0 14 38641 http://s3.amazonaws.com/prod.skimble/assets/38641/skimble-workout-trainer-exercise-left-tricep-push-ups-1_full.jpg 38642 http://s3.amazonaws.com/prod.skimble/assets/38642/skimble-workout-trainer-exercise-left-tricep-push-ups-2_full.jpg 364 http://www.youtube.com/watch?v=Smv8ArWuXMA 441 8591e9114f1e745b4419d5ca6a49f4a86196e4a8 919

Lie on your left side with knees bent and hips stacked. Use your left arm to touch your right shoulder. Place the right hand on the floor in front of you and contract the triceps to straighten the arm. Lower a few inches and repeat.

35 true 2.5 0 14 38657 http://s3.amazonaws.com/prod.skimble/assets/38657/skimble-workout-trainer-exercise-right-tricep-push-ups-1_full.jpg 38658 http://s3.amazonaws.com/prod.skimble/assets/38658/skimble-workout-trainer-exercise-right-tricep-push-ups-2_full.jpg 364 http://www.youtube.com/watch?v=Smv8ArWuXMA 419 dae71164936364cc1e74e4b39cb31a702686d54a 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

60 true 3 0 20 155435 http://s3.amazonaws.com/prod.skimble/assets/155435/skimble-workout-trainer-exercise-push-ups_279a0263-1_full.jpg 155434 http://s3.amazonaws.com/prod.skimble/assets/155434/skimble-workout-trainer-exercise-push-ups_279a0264-2_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 1079

Begin sitting in a sturdy chair. Hold onto the front of the chair as you scoot your hips and feet out. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees. Return and repeat.

36 true 3 0 12 155338 http://s3.amazonaws.com/prod.skimble/assets/155338/skimble-workout-trainer-exercise-chair-tricep-dips_279a0269-1_full.jpg 155339 http://s3.amazonaws.com/prod.skimble/assets/155339/skimble-workout-trainer-exercise-chair-tricep-dips_279a0270-2_full.jpg 155340 http://s3.amazonaws.com/prod.skimble/assets/155340/skimble-workout-trainer-exercise-chair-tricep-dips_279a0271-3_full.jpg 155339 http://s3.amazonaws.com/prod.skimble/assets/155339/skimble-workout-trainer-exercise-chair-tricep-dips_279a0270-2_full.jpg 1157 23eff66fc4a02fca3bc357d1c6de87404d497cb3 2018-07-16T18:05:41Z 2018-07-16T17:43:31Z Kettlebell, ChairArms12014-02-22T12:54:02Z10129606uzmcbcxtldu4KathyShttps://s3assets.skimble.com/photos/31681616/image_thumb.jpghttps://s3assets.skimble.com/photos/31681616/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse636 906390 16034885 1 There is a connection between the classic calisthenic push-up and the push-up bra: they both give your breasts a little lift! Do this five-exercise circuit three times, taking a break between sets to stretch your chest. Use weights between five and 10 pounds. https://s3.amazonaws.com/prod.skimble/assets/630103/image_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/630103/image_full.jpg false 858024a3-a099-4211-b631-f95cd226b193 35 7 false true 0 906390-natural-breast-lift false 630 1 8481

Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.Bonus: This position works your abs too, but if keeping your legs up in table-top position hurts your lower back, bring your feet down to the mat.

30 true 2.5 0 true 12 630103 2 http://s3.amazonaws.com/prod.skimble/assets/630103/image_full.jpg 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

30 true 3 0 10 155435 http://s3.amazonaws.com/prod.skimble/assets/155435/skimble-workout-trainer-exercise-push-ups_279a0263-1_full.jpg 155434 http://s3.amazonaws.com/prod.skimble/assets/155434/skimble-workout-trainer-exercise-push-ups_279a0264-2_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 8478

Start on your back with your knees bent and your feet hip distance apart, holding weights by your chest.Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 12 reps.Lower your pelvis down to the mat to compete the set.Bonus: This position tones your butt too

30 true 2.5 true 1 12 630095 2 http://s3.amazonaws.com/prod.skimble/assets/630095/image_full.jpg 1022

Start in full plank position. Step to one side with your foot and follow with your arm. Keep walking in one direction. At the half way point, change directions.

30 0 0 3970 http://s3.amazonaws.com/prod.skimble/assets/3970/skimble-workout-trainer-exercise-plank-lateral-walks-1_full.jpg 3969 http://s3.amazonaws.com/prod.skimble/assets/3969/skimble-workout-trainer-exercise-plank-lateral-walks-2_full.jpg 3968 http://s3.amazonaws.com/prod.skimble/assets/3968/skimble-workout-trainer-exercise-plank-lateral-walks-3_full.jpg 3964 http://s3.amazonaws.com/prod.skimble/assets/3964/skimble-workout-trainer-exercise-plank-lateral-walks-4_full.jpg 3965 http://s3.amazonaws.com/prod.skimble/assets/3965/skimble-workout-trainer-exercise-plank-lateral-walks-5_full.jpg 421 https://www.youtube.com/watch?v=fQxrtLcMnKU 94 93ef489201dc82cb49cc641827eb04590c0b80e4 8482

Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, and bend forward at the hip joint.Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.This completes one rep. Bonus: This exercise strengthens your upper back to improve your posture.

30 true 2.5 0 true 12 630111 2 http://s3.amazonaws.com/prod.skimble/assets/630111/image_full.jpg 8483

Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.Press your hands firmly into the ground to lift the chest high, arching your back. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Hold for 30 seconds.

30 0 0 true 630119 2 http://s3.amazonaws.com/prod.skimble/assets/630119/image_full.jpg 68

Chill out and breathe!

30 0 0 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 8481

Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.Bonus: This position works your abs too, but if keeping your legs up in table-top position hurts your lower back, bring your feet down to the mat.

30 true 2.5 0 true 12 630103 2 http://s3.amazonaws.com/prod.skimble/assets/630103/image_full.jpg 266

Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

30 true 3 0 10 155435 http://s3.amazonaws.com/prod.skimble/assets/155435/skimble-workout-trainer-exercise-push-ups_279a0263-1_full.jpg 155434 http://s3.amazonaws.com/prod.skimble/assets/155434/skimble-workout-trainer-exercise-push-ups_279a0264-2_full.jpg 53912 http://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg 53910 http://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 8478

Start on your back with your knees bent and your feet hip distance apart, holding weights by your chest.Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 12 reps.Lower your pelvis down to the mat to compete the set.Bonus: This position tones your butt too

30 true 2.5 true 1 12 630095 2 http://s3.amazonaws.com/prod.skimble/assets/630095/image_full.jpg 1022

Start in full plank position. Step to one side with your foot and follow with your arm. Keep walking in one direction. At the half way point, change directions.

30 0 0 3970 http://s3.amazonaws.com/prod.skimble/assets/3970/skimble-workout-trainer-exercise-plank-lateral-walks-1_full.jpg 3969 http://s3.amazonaws.com/prod.skimble/assets/3969/skimble-workout-trainer-exercise-plank-lateral-walks-2_full.jpg 3968 http://s3.amazonaws.com/prod.skimble/assets/3968/skimble-workout-trainer-exercise-plank-lateral-walks-3_full.jpg 3964 http://s3.amazonaws.com/prod.skimble/assets/3964/skimble-workout-trainer-exercise-plank-lateral-walks-4_full.jpg 3965 http://s3.amazonaws.com/prod.skimble/assets/3965/skimble-workout-trainer-exercise-plank-lateral-walks-5_full.jpg 421 https://www.youtube.com/watch?v=fQxrtLcMnKU 94 93ef489201dc82cb49cc641827eb04590c0b80e4 8482

Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, and bend forward at the hip joint.Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.This completes one rep. Bonus: This exercise strengthens your upper back to improve your posture.

30 true 2.5 0 true 12 630111 2 http://s3.amazonaws.com/prod.skimble/assets/630111/image_full.jpg 8483

Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.Press your hands firmly into the ground to lift the chest high, arching your back. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Hold for 30 seconds.

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Chill out and breathe!

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Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.Bonus: This position works your abs too, but if keeping your legs up in table-top position hurts your lower back, bring your feet down to the mat.

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Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.

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Start on your back with your knees bent and your feet hip distance apart, holding weights by your chest.Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 12 reps.Lower your pelvis down to the mat to compete the set.Bonus: This position tones your butt too

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Start in full plank position. Step to one side with your foot and follow with your arm. Keep walking in one direction. At the half way point, change directions.

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Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, and bend forward at the hip joint.Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.This completes one rep. Bonus: This exercise strengthens your upper back to improve your posture.

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Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.Press your hands firmly into the ground to lift the chest high, arching your back. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Hold for 30 seconds.

30 0 0 true 630119 2 http://s3.amazonaws.com/prod.skimble/assets/630119/image_full.jpg 68

Chill out and breathe!

30 0 0 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2024-07-11T18:09:16Z 2016-12-21T06:24:10Z DumbbellsFull Body2016-08-09T12:52:00Z11603488543au25qs4rohRochellePettyhttps://s3assets.skimble.com/photos/34278884/image_thumb.jpghttps://s3assets.skimble.com/photos/34278884/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse95 1207262 19263551 3 Reduce breast sizes in 21 days, lose breast fat for firm, perkier look. Intense workout | Hana Milly https://s3.amazonaws.com/prod.skimble/assets/2663861/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2663861/maxresdefault_full.jpg false d200b968-72b8-11ed-8a40-42010a800016 5 0 false true 0 1207262-breast-reduction-workout false 802 1

802 2025-10-28T07:31:40Z 2022-12-03T03:16:04Z No EquipmentChesthttps://s3.amazonaws.com/prod.skimble/assets/2663862/maxresdefault_thumb.jpg2022-06-19T20:43:12Z19263551yjao9xqovknkEmmaNelsonhttps://www.skimble.com/images/icon_missing_thumb.pnghttps://www.skimble.com/images/icon_missing_full.pngfalsefalsefalsetruefalsefalsefalsetruefalsefalsetruefalse242 1195840 17294 1 Can I do ab exercises while pregnant? Yes! Avoid sit ups and crunches and focus on PREGNANCY SAFE AB EXERCISES that strengthen the deepest abdominal muscles (transverse abdominals), core and pelvic floor. Keep your abs STRONG during pregnancy with these 8 core exercises that are SAFE during pregnancy. - nourishmovelove https://s3.amazonaws.com/prod.skimble/assets/2582390/maxresdefault_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2582390/maxresdefault_full.jpg false 0590a51a-bb6a-11ec-b410-42010a80000c 6 3 false true 0 1195840-pregnancy-abs-workout-safe-for-all-trimesters false 655 1

655 2025-10-28T05:40:49Z 2022-04-13T20:40:57Z Exercise MatCorehttps://s3.amazonaws.com/prod.skimble/assets/2582391/maxresdefault_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2