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Exercises for Women

Alternating Lateral Lunge – Great exercise for working the inner thigh ladies!

Burns: 60 Calories in 15 minutes

How To: Stand with feet shoulder width apart and arms to sides. Step to side, dropping your knee to a 90 degree angle and other leg straight out. Press into your heel to bring yourself back to start position. Repeat with other leg.

Muscles Used: Core, Quads, Hamstrings & Glutes 

This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.

Join the discussion 14 Comments

  • Dori Gilliam says:

    Hi! I am so very frustrated because I have a knee injury. I have my knee taped with K-tape; however, I cannot sprint but still treadmill just on lower settings (intermitting every minute). Stairs and elevation is painful…lunges and squats, jumping is completeing out. Some stretches I can do, but until this knee heals and/or surgery, which I am trying to avoid, I need help with getting into shape. Any suggestions? I have curvalicious but avoid the exercises that cause knee pain. I hate my legs. That is where I weight goes first, deal with cellulite, and do not like wearing a bathing suite. Now, I draw attention to them with this tape, but at least I can walk without pain…cannot run. 🙁

    • ellen says:

      hi! i have a similar issue, multicompartemental break in my knee, meniscus and acl.. had the surgery no longer have cartlidge nor any cushioning.. this was two yrs ago i did a lot of workouts involving pulling, and pushing, strenthening my quads and hamstrings, on the ball some glute work.. kind of built a mini muscle wrap for my knee, still jams bones together now and then but i can walk on it.. however my L4L5 discs are messed up from the bones being pushed into the spinal cord.. all this from a knee injury so be careful and do the therapy suggested.. if flavia has ideas do them.
      one thing for stairs that helps me is a strong core.. going up pull core tight , its like your legs weigh nothing then.. helps quite a bit. for squats etc, try this.. you will laugh , i saw it on ellen degeneres.. she has a bad knee.. she said her trainer told her to stop.. pop( pop out your butt) and drop( onto the seat or squat) .. it works most ppl do not even sit down healthy for their knees… i can squat right down to the ground with a 135 lb bar… just push the booty out( after your knee heals and the dr oks it) and i am 57… too young they said for a new knee… grr. lol hope this helps.. i wish i could walk more than two blocks without the back pain.

    • Flavia says:

      Hey Dori, tri an ankle strap on a cable and do some glute kick backs and inner thigh sweeps (moving leg across the front of your body) and out to the side for leg raises.

      • allison says:

        Hi Flav,
        Just a small correction on the knee email. I would be very careful strapping anything resistant on the ankle and then performing lateral movements when your knee is unstable. You could do more damage to the ligaments or further aggravate a torn meniscus.
        Dori, a knee can take up to 6 months to a year to regain 2/3rds of the strength lost due to injury, more from surgery! I would concentrate on stretching the quads, the leg press (no extensions!) calf raises and then slowly add half squats with a wide stance.
        I would ditch the running and go for an elliptical but with soft knees. No pistoning!
        Good luck and be patient,

  • Lori Alexander says:

    Just wanted to give a big thank you to Flavia. I started her workouts summer of 2011 and was really getting great results. I felt so strong and my body was really shaping up. A strong body is what I needed because I was diagnosed with breast cancer spring of 2012. My oncologist said I probably got thru it so well because I was in such good shape and strong going into chemo, surgery and radiation. I am not thin and have struggled with my weight my entire life. I am never going to look like Flavia, but since I started doing her workouts I am stronger and feel great. A big thank you to her. Just got the green light to start working out again.

    • Lori/Souper17 says:

      Lori that is so inspirational!!! Happy to hear that you are doing well and wish you only the best in life. It’s amazing how having a strong body can make such a difference, another reason to stay consistent with your workouts!!

  • Alina cristea says:

    i would like to try ur program but the problem its that i dont know what to buy…” CURVALICIOUS Body Sculpting: 5-Day Online DVD Workouts & Bonuses! ” or that : ” FULL-BODY-LICIOUS: 5-Day Online DVD Workouts PLUS Nutrition Bonuses” ?

    can someone help me ?
    thank you and sorry for my english

    • Anna says:

      Hi Alina,
      Thank you for your interest in Flavilicious Fitness!
      Full-Body-Licious is more geared for fat loss and involves full body workouts in every worktout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.
      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.
      Flavia wrote a blog post with further details:
      Full-Body-Licious: This 8-12 week program will help you lose weight, tighten your entire body and will not make you seem like you are on a diet. You can find the online program here:
      Curvalicious: will give you feminine curves in all the right places. No more looking like you went on a starvation diet. This program will give your muscles that toned look that every female desires. Want to look like you workout? Grab Curvalicious here\
      Let us know if you have any other questions- we’re here to help! 🙂
      All the best,
      Anna, CPT, FF Specialist

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