Boat Pose Series, also called Paripurna Navasana, builds core control, hip-flexor strength, balance, and steady breathing. Learn proper form, modifications, muscles worked, hold times, and common mistakes.
Stiff Leg Deadlift
Stiff leg deadlift form guide for women. How to do a straight leg deadlift step by step, what muscles it works, and how it differs from a Romanian deadlift.
Bridging Barbell Tricep Extensions
Bridging barbell tricep extensions combine a floor skull crusher with a glute bridge to train the triceps, glutes, hamstrings, and core. Learn proper form, muscles worked, sets and reps, variations, and common mistakes.
Butterfly Sit Ups
Butterfly sit ups train the abs from a soles-together butterfly position while limiting momentum and encouraging controlled trunk flexion. Learn proper form, muscles worked, beginner modifications, sets and reps, and common mistakes.
Extended Side Angle Full
Learn how to do Extended Side Angle Full, the deeper progression of Extended Side Angle. This advanced yoga variation opens the hips, groin, chest, shoulders, and side body.
Extended Side Angle
Learn how to do Extended Side Angle with proper form. This standing yoga pose strengthens the legs while opening the hips, groin, chest, shoulders, and side body.
Extended Yoga Triangle
Extended yoga triangle, known in Sanskrit as Utthita Trikonasana, is a standing lateral stretch that opens the hamstrings, hips, and obliques while building leg strength and better balance. This exercise library page covers proper form, muscles stretched, how to program the pose, common mistakes, and safe modifications for women who want to protect mobility and posture as they age.
Dumbbell Lateral Raise
Lateral raises are one of the most effective shoulder exercises for women who want stronger, more defined delts and an athletic V-taper. This complete guide covers proper dumbbell lateral raise form, muscles worked, sets and reps, common mistakes, and safe variations from IFBB Fitness Pro Julie Lohre.
Forward Fold
The forward fold, also called the standing pike stretch or uttanasana, lengthens your hamstrings, calves, and lower back from a simple standing position. Here is how to do it with proper form, how long to hold it, and modifications to make it work for you.
Frog Crunch
Frog crunches combine an abdominal crunch with elevated, bent-knee leg movement for a challenging bodyweight core exercise. Learn proper form, muscles worked, sets and reps, variations, and common mistakes.
Barbell Front Squat
Barbell front squats build stronger, more defined legs by loading the bar across the front of your shoulders, shifting the work to your quads while training an upright torso and a braced core. Here is how to perform them with proper form, plus variations and the coaching cues that matter most for women over 40.
Ab Barbell Leg Curl Ins
Ab barbell leg curl ins are an advanced core exercise that pair a hollow body position with a barbell locked out overhead, building deep abdominal strength, hip flexor control, and total-body stability in one demanding movement. This exercise library page covers proper form, muscles worked, sets and reps, common mistakes, and safe modifications for women who want a stronger, more capable core.
Inner Thigh Stretch
Learn how to do the inner thigh stretch with shoulder rotation, a dynamic mobility drill that opens the adductors, hips, glutes, upper back, and shoulders. Includes step-by-step form cues, mistakes to avoid, sets and reps, modifications, FAQs, and safe coaching tips for women over 40.
Inner Thigh and Calf Stretch
The following inner thigh stretch can be done to boost flexibility and range of motion, and to help your muscles relax after working out. Added benefit of this stretch is that it also stretches your calf muscles
Elevated Pike Pushups with Ball
Julie Lohre, IFBB Fitness pro demonstrates Elevated Pike Pushups with Ball. Elevated Pike Pushups with Ball was last modified: March 20th, 2023 by Julie Lohre
Pike Pushup | Shoulder Pushups Exercise
The pike push up lifts your hips into an inverted V, shifting the load off your chest and onto your shoulders. Here is how to do it with proper form, the muscles it works, and safe ways to make it easier or harder.
Hip Flexor Stretch
Hip flexor stretch relieves the tight hips that come from long hours of sitting, eases lower back tension, and helps your glutes activate. Here is how to do the kneeling hip flexor stretch with proper form, plus why hip flexors get tight and how often to stretch them.
Swing Through with High Kick
Swing through with high kick is a dynamic leg swing that warms up the hips, hamstrings, and glutes by kicking one straight leg forward, then swinging it through behind you. Here is how to do the swing through with high kick with proper form as part of your dynamic warm up.
High Kicks
FITBODY Exercise Library · Mobility & Warmup High Kicks High kicks, also called the high kick switch stretch when performed alternating and moving forward, are a dynamic warmup movement that opens the hamstrings, activates the hip flexors, and switches on the core in one clean pattern. Target AreaHamstrings, hip flexors Also WorksCore, glutes, quadriceps, calves EquipmentBodyweight, no equipment LevelAll levels …
Hand Stand Push Ups
Hand Stand Push Ups was last modified: March 17th, 2020 by Julie Lohre