5 Standing Pilates Exercises for Warm Ups and Cool Downs

5 Standing Pilates Exercises for Warm Ups and Cool Downs

B.S.E | 5:38:00 PM

Most Pilates standing exercises have been adapted from matwork exercises, allowing you to use your body weight as a source of resistance. If you’re hoping to make certain daily tasks a little easier to perform, or would like to improve your balance, consider adding standing exercises to your Pilates routine.

What is Standing Pilates?

Standing Pilates adapts many of the classic Pilates matwork exercises to take them into the vertical plane. One of the first things Marta pointed out to me about standing Pilates is that it provides a link between the Pilates mat work and everyday movement -- an enhancement of the Pilates functional fitness approach to exercise.

Take your workouts from the mat to vertical with these five standing Pilates exercises. They will help tone your legs, including inner thighs, and engage your core powerhouse muscles. They are good for balance as well. Best of all, standing Pilates exercises make a perfect transition for taking your Pilates from the mat into daily life.

• Rolling Like a Ball
• Standing Pilates Lunge
• Wall Roll Down
• Standing Pilates Squat
• Standing Pilates Footwork

1. Rolling Like a Ball - Standing

Stand straight with your feet planted approximately hip-width apart to begin Standing Rolls. Pretend that your back is pressed against a wall and roll forward one vertebra at a time, like you’re going to touch your toes without your legs losing contact with the imaginary wall. You should feel your hamstrings stretch. As you roll back upwards, keep your core tight and move slowly. Repeat a few more times. This move helps to create a better sense of balance, since your core must be engaged in order to roll forward slowly.

2. Standing Pilates Lunge

The Pilates lunge is a favoured exercise to strengthen the quadriceps muscles, gluteal muscles and hamstrings muscles. It also aids in hip stabilization and knee strengthening. Moreover, this routine also helps you gain a better sense of balance and an increased awareness of your body.

more about Standing Pilates Lunge

3. Wall Roll Down

The Roll Down involves sequential flexion which in turn creates space between the vertebrae’s of the spine. It releases tension in the neck and shoulders, the spine and also works the abs and stretches the hamstrings while improving blood circulation throughout the whole body. The Roll Down also teaches you the correct way to pick something up off the floor without hurting your back. Make sure to bend the knees when lifting and breath out as you come back up to standing.

instructions : The Wall Roll Down exercise

4. Standing Pilates Squat

This exercise aims to tone leg muscles and provides a great workout for the core muscles and the entire lower body. It looks simple but should be executed with control and awareness. It can be made more challenging by incorporating small weighted Pilates balls, which will work to tone the shoulders as well.

More Instructions: Standing Pilates Squat

5. Standing Pilates Footwork

Standing Pilates "Footwork" is an exercise that is done to begin the advanced mat workout and it can also be performed on the reformer. Standing Footwork is a variation of this exercise that is fast and easy to do at home. It's a great thing to do when you get home from work in the evening! It strengthens abdominal muscles, improves balance as well as stretching and strengthening the oft forgotten feet.

More instruction: Footwork

5 Flabby Arms Exercises For Immediate Results

5 Flabby Arms Exercises For Immediate Results

B.S.E | 9:44:00 PM

so you know those flabby bits under your arms that wave in the wind every time you say goodbye? Those fleshy wings that convince you to purchase a matching sweater every time you buy a new tank top or sleeveless dress? Yeah, well, those aren't just the bane of your existence, they happen to the best of us  even celebrities.

 Many of us struggle with flabby arms because it just happens to be an area of the body that loses elasticity and holds on to weight. Just because it's a bit harder to get toned arms, doesn't mean that you should throw in the towel!

Let's discuss five simple exercises that can make your arms look absolutely fabulous. Don't let flabby arms keep you from having a great time this summer! Read on to learn more.

1. Arm & Leg Lift

An article from Health indicates that this exercises is not only great for your arms, but also your legs and back. To do this exercise, simply start on all fours and extend your right arm and left leg simultaneously. Hold for five seconds taking care to keep your limbs strong and your back straight. Alternate between the opposite arm and leg.

2. Half-Moon Rotation

The half-moon rotation exercise focuses on the shoulders, biceps, and triceps to help you get lean arms. Fitness Magazine says to do this exercise, stand with your feet slightly apart and your arms extended out. Rotate your thumbs until they face upward and then again so that they face forward. Try to do 30 reps with your arms extended.

3. Side plank lifts

Health indicates that this move is good for your back and shoulders. The result will be beautifully sculpted arms. To do this, begin in a side plank position with your legs stacked and your knees slightly bent. Use your elbow for support as you raise your body off the ground and extend your arm forward. For beginners, you can start with no weight until you are comfortable to include a Dumbell.

4. Overhead Tricep Raises

Get your arms working with this exercise described by Prevention. Stand with your legs slightly apart with a dumbell in one hand and your other hand holding the base of the opposite arm. Bend the arm behind your head and then extend upward. Be sure to keep your arm steady and the muscles engaged. Add more weight as you gain strength.

5. Ball Push-Ups

Health indicates that this exercise is good for those who are looking to build upper-body strength. To do, get in the plank position. Place one hand on the ground and one hand on the ball as you lower yourself into an uneven push-up. Alternate which hand is on the ball for at least 5 times per side You can use a medicine ball, other sports ball, or even a stack of books. The trick is just to make the push-up an uneven balance of muscle to really work those arms.

Ready to work those arms? Try these exercises today. Share with friends so they can try them out too!

images source: SHETTUERSTOCK, REMEDYDAILY
recources: remedydaily.com 

4 Super Effective Stomach Toning Exercises

4 Super Effective Stomach Toning Exercises

B.S.E | 9:49:00 PM

source: livestrong.com

Half Boat Exercise: Sit with legs extended, lean back slightly, tightening the abs and lift both feet off the ground. Reach forward with arms towards the knees and hold for 20 secs. V-Sit And Twist: Sit with knees bent, hold a medicine ball with both hands in front of the chest and lean back slightly. Swing ball left to right without twisting the torso. Alternate and repeat.

How To Tone Your Stomach?

Here is a list of stomach toning exercises for quick results:

>The Half Boat Exercise

Sit on a mat and extend legs out. Extend arms straight in front, in line with your chest. Lean back slightly, giving pressure on the abs and lift both feet off the ground. Reach forward with arms towards the knees and maintain this position for 20 seconds.

>Seated Oblique Position

A pilates ring is necessary for this move. Sit down with leg spread shoulder-width apart. Hold the pilates ring with both hands and stretch arms at chest level. Twist your torso towards the side , holding in your abs. Rotate back to center. Repeat on the other side. Practice for 1 min.

[Read More : 5 Great Stomach Exercises ]

>Inchworm Exercise

You will need a dumbbell for this exercise. Keep the dumbbell behind you and lie in a straight arm plank position. The dumbbell should be between your  feet. Move like a worm, by gripping onto the dumbbell with your feet and simultaneously pulling your knees up towards the chest, contracting your abs.

>V-Sit And Twist

Be seated on an exercise mat, bending your knees. Hold a medicine ball with both hands and lean back with the help of your abs. Raise both arms at chest level and lift both knees towards the chest. Swing the medicine ball from left to right without twisting the torso much.

resources: Curejoy Picks

Should You Exercise On An Empty Stomach?

Should You Exercise On An Empty Stomach?

B.S.E | 4:19:00 PM

If you workout first thing in the morning, you probably do it before eating a full breakfast.

There’s been an ongoing debate about whether it’s necessary to fuel up before going for that run or hitting the gym. Many studies say fasting before a workout helps you burn fat, while others suggest there’s some risk involved. 

However there is new evidence that an empty stomach makes a more efficient workout. There are some downsides, so should you exercise hungry or lightly fed?

CAN EXERCISING HUNGRY HELP TO BURN MORE FAT?

The answer seems to be that hungry workouts really can be more efficient.  ‘Training fasted’ (as opposed to ‘training fed’) seems to make the body burn more of its fat stores. If you ‘train fed’, carbohydrate is available as glucose in the blood and the body turns to that instead. Some small-scale studies are bearing out this theory.

There is even evidence that ‘training fasted’ can make your body more efficient for future ‘training fed’ sessions. These are the times when your body needs to make use of carbohydrate. Inability to do this efficiently can bring that ‘runners wall’ much closer, or give you a sudden dip in the middle of your weights or cardio session.

High Intensity Or Long Duration Exercise (>2 hours)

This type of exercise (HIIT, heavy weight lifting, crossfit) will use up stored carbohydrates and creatine phosphate. It will be hard to do if you do not eat before hand, and if you are very low in carbohydrates, you may use up protein / muscle as fuel (which you don’t really want).

If you do this type of exercise first thing in the morning, I would recommend eating something small and high in carbohydrates (such as fruit) prior to this workout. If you are exercising in the afternoon, I would recommend eating something high in carbohydrates and moderate in protein around 2 hours before. Some examples include yoghurt and berries, healthy sports bar or a piece of toast with eggs.

SO Is it Bad to Exercise on an Empty Stomach?

It can be a hotly debated topic: is it better to exercise on an empty stomach, or is not eating anything at all before a workout just setting yourself up for a lackluster performance?

Hence, if you perform any exercise, ensure that you grab some food before you do some exercise. And as always, consult your doctor first before you do any exercise or fitness program.

ONE THOUGHT ON “SHOULD YOU EXERCISE ON AN EMPTY STOMACH?”

recources: google.com, Yahoo.com

5 Exercises That Will Build Up Your Glutes, Improve Your Posture And Burn Fat

5 Exercises That Will Build Up Your Glutes, Improve Your Posture And Burn Fat

B.S.E | 10:32:00 PM

People who lead sedentary lifestyles often have issues with their glutes, as they can become atrophied and sore. These muscles actually play an essential role in optimizing the strength of the legs, stabilize the pelvis, and support the spine.

Therefore, their strengthening will significantly improve posture and boost your body strength.  By strengthening the glutes, you will be able to perform high-intensity activities and exercises, and they will also be extremely helpful for various sports and running.

Moreover, the strengthened glutes will prevent injuries. Not only will your body will be strong, your buttocks will be firm. You can gain all these benefits in only 15 minutes of your time, a few days a week.

The following 5 exercises are the best ones to help you build up the gluteus minimus, gluteus medius, and gluteus maximus.

1.Weighted Bridge

Start in a lying position, with the knees bent, and the feet planted firmly on the floor. The feet should be in a parallel position to the knees, a bit more than a hip’s width.

Then, place a light dumbbell on the hips and raise them off the floor, while tightening the abs, thighs, and glutes. If you are a beginner, try it without the dumbbell at first. Then, lower down to the initial position, while the hips are still a bit above the floor. Repeat this 15 times in 3 sets.

2.Lunges

Start in a standing position, with the legs at hip’s width. Then, step forward with one leg and you should bend the knee at 90 degrees, and hold for 5 seconds. Return to the initial position, and repeat this with the other leg. You should perform 3 sets with 10-20 repetitions.

3. Squat Pulse

Your legs should be at hip’s width apart and the toes turned outward. In a standing position, your arms should be in front of your body. Tighten the abs and glutes as you squat downwards, with the back straight and the knees aligned with the toes.

Remain in this position, while you bouncing with the buttock, and you lower and lift it. Repeat 15 times and return to the starting position. You should do 3 sets with 15 repetitions. Use dumbbells to intensify the exercise.

4.Donkey Kicks

You should actually start lying on the stomach, with the knees and hands at shoulder’s and hip’s width apart. Lift the leg towards the ceiling, so it is just above the butt while tightening the abs and glutes.

You should not lift it higher than the torso in order to prevent injury to the spine. Hold a bit in this position and then return the knee towards the floor, but do not allow it to touch the ground.

Repeat 15 times with both legs, divided into 3 sets. In order to intensify the exercise, you should strap on ankle weights.

5.Fire hydrant

You start in the same position as in the previous exercise, but the right leg should be opened towards the side so that your hip is opened and the right thigh is parallel to the floor.

Without touching the ground, you should return the knee to the starting position. Repeat this exercise in 3 sets of 16 repetitions.

source/reference : healthyfoodhouse.com

Try This 28 Day Planking Challenge

Try This 28 Day Planking Challenge

B.S.E | 2:31:00 PM

What if you could totally transform your body in just four minutes? You probably think that it sounds too good to be true. However, with the 28-day Plank Challenge featured in Women Daily Magazine, you will see results by slowly training your body for endurance and strength. While it’s not exactly a quick fix, it is a slow progression toward amazing results.
Want to learn more about this challenge and what it does for your body? Read on to see what you can do for your body in just under a month.

The Challenge

The Plank Challenge must be completed in four weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days. Follow this plan:

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – Rest
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – Rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – Rest
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – Rest
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Until failure

How to Properly Plank

The key to getting great results comes down to perfecting the proper planking position. According to an article from Physical Living, this is how to do it: 1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.

2. The spine should remain straight. Avoid rounding out your spine and putting unnecessary pressure on your neck and back.
3. Make sure to tighten your core so that it benefits from the exercise.
4. Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.
5. Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

Why Planking?

You may be wondering why the Planking Challenge makes for such a good workout plan. After all, the exercise seems a bit simplistic to be a full-body workout. However, it is just that. Here’s what planking does for your body:
  1. Tones your stomach. As described above, planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are engaged during this workout. Over time, those muscles tone and tighten to give you a great-looking stomach.
2. Promotes good posture. Because your abs play a huge role in your ability to maintain good posture, planking can also be good for your balance and stability. Over time, you’ll be able to stand up straight and achieve a broader range of movement.
3. Increases flexibility. According to an article published by Mercola.com, your flexibility will improve as you work your back and shoulder muscles in the plank position. The shoulder blades will actually stretch, which promotes a better range of motion.

Who knew such a simple challenge could achieve such great results? Check out the video below for a total breakdown of how to do a proper plank. Share today to challenge your friends.

Resources Women Daily Magazine, Physical Living, and Mercola

This Simple Trick Will Improve Your Next Run

This Simple Trick Will Improve Your Next Run

B.S.E | 9:56:00 PM

We all need a little encouragement during our workouts. Whether we’ve enlisted a trainer to tell us to bang out 10 more burpees, a running coach to tell us to pick up the pace or we’re mentally telling ourselves to go for it during the last five minutes of SoulCycle. Those little motivational messages and nudges seem to do the trick—most of the time. Now, a new study published in The Journal of Strength and Conditioning Research looks at which types of cues work best.

Internally focused cues are those that stress the actual movements of the body—for instance “take longer strides” for runners. Externally focused cues are those that stress the intended effects of a given movement, like “find the gap” for a running back in football or “get the runner at home” for an outfielder in baseball.

The researchers wanted to test what cues, if any, made the biggest mark in terms of improving performance. Past studies have found external cues have the upper hand in terms of producing results, but now researchers were interested in seeing if some types of internal cues could be more beneficial than others.

To do this, they equally divided 68 participants into four groups and asked each person to perform five standing long jumps. There was an external focus group (told to “jump as far past the line as possible”), a broad internal focus group (told to “use your legs”), a narrow internal focus group (told to “extend your knees as rapidly as possible”) and a control group for comparison.

After analyzing the results of each group, they found the external group performed significantly better when compared to the others, with an average distance of 198 centimeters. The broad internal focus group and the narrow internal focus group saw about the same results as the control group (roughly 173 and 178 centimeters respectively). Basically, the researchers found that thinking about the actual body mechanics didn’t do anything to help the athletes. Concentrating on the results did.

So if you want to pick up the pace on your run, focus on the finish line.

source : Self.com

What is The Best Time Of The Day To Exercise?

What is The Best Time Of The Day To Exercise?

B.S.E | 2:30:00 PM

Morning – Best potential for building muscle because testosterone is critical in protein synthesis and for rebuilding muscle fiber damaged in weight training. There is also greatermental focus, which may allow for greater mind-muscle connection and greater efficiency of muscle work done.

Afternoon – Best potential for breaking plateaus by employing muscle shocking techniques because pain threshold is highest and the limits of the body might be able to be pushed further than usual.

Evening – Best potential for strongest performance. This is the time of day when the body is in peak condition for physical activity.

Besides the purely physical observations about circadian rhythm that have been mentioned, there are other considerations that one might take into account when deciding the best time of day to weight train:

* Morning: Is fat loss or fat storage prevention a goal? Morning exercise may help in reaching this goal partly due to higher than normal testosterone. It also helps that your body has not had much food to process yet, and may turn to fat for energy instead.

Exercise has shown to increase serotonin levels. Low serotonin has been shown to be related to depression. Exercising in the morning could possibly help elevate mood slightly for the rest of the day. It should be noted, however, that significant changes in overall mood can take a long time to occur, and will happen as a result of a general increase in serotonin. By doing a workout in the morning, it will be out of the way, out of mind.

*Afternoon: Good balance between all the issues discussed in both morning and night sections.

* Evening: If working out too late, this can affect you’re body’s natural time of slowing things down for sleep. Working out increases ability to absorb nutrients on a cellular level. If adequate nutritionis not in place after a workout, the body might soon be left hanging for an eight hour fast while you sleep.

Is the gym open late?

Bike For Fun And Fitness

Bike For Fun And Fitness

B.S.E | 3:30:00 AM

Cycling is an excellent exercise for people with high blood pressure or heart disease. Research shows that cycling is actually better for reducing blood pressure than more intense activities like jogging.

Eventually, it strengthens and conditions your heart.

The American Heart Association and the American College of Sports Medicine recommends cycling, for healthy individuals and low-risk cardiac patients.

Cycling has following benefits:

• increase your endurance
• flexibility is increased
• stimulates sexual desire
• muscles that supports joints are strengthened
• improve your remembrance and attentiveness
• keeps you in shape
• reduces stiffness and ache
• ability to perform daily tasks is enhanced
• makes you feel good
• reduces sleep disorders and improve your sleep
• increase your confidence
• help you feel more confident
• reduce nervousness

This century is certainly of fear and doubt, but this is a century of uproar, hatred, clash, insanity, exploitation, brutality, corruption, this century is of terrorism, this century of instant profit, so humans are depressed and hurt.

How about biking when you are depressed?

How about going out there biking and seeing beautiful world GOD made just for you? How about feeling that cold breeze? How about your body realizing all those happy hormones while cycling which are natural painkillers? How about taming all those mountains? How about chasing sun by biking towards sun?

Man, it feels great, trust me.

Do you remember how many sports and games you played as kid? Do you remember how many times you fell while biking? Don’t give up on it, it felt great, no? Let’s pedal back to the time of cheery delight. Bicycle is the best way to have fun while staying healthy and fit. And age is no barrier to biking. Who knows? Who you might meet along the way!

An Exercise Plan To Lose Weight

An Exercise Plan To Lose Weight

B.S.E | 11:30:00 AM

Do you have an exercise plan to lose weight? 

Two excellent choices to consider are the elliptical workout and the treadmill weight loss workout.

Let's compare the two kinds of workouts so you will be able to determine which exercise plan to lose weight works best for you.

An elliptical trainer workout has become very popular and actually has a few advantages over a treadmill.

It is less strenuous to the knees, joints and lower back so it is very suitable for people with injuries.

It also works all the parts of your body continuously giving you a total body workout.  An elliptical trainer workout is great for cardio fitness and you can get a good workout in a short period of time.

A treadmill workout is still a very popular workout today.  Many people buy a treadmill so the whole family can use it.  A treadmill workout is perfect for beginners because the intensity in the workout is adjustable by walking, jogging or running.

Treadmill weight loss can best be achieved by exercising within your target heart range zone.  Here is how to find the right target heart rate for you.

Also Read : 4 Great Tips on Treadmill Workouts

First, you need to find out what your heart rate is while exercising after five minutes.  To test your heart rate place your thumb on the underside of your wrist to locate your pulse.

Count the beats for 15 seconds and multiply that number times four.  That number is your heart rate.

To calculate your ideal target heart rate, subtract your age from 220.  For successful treadmill weight loss exercise within 70% of your target heart range zone.

Both the elliptical trainers and treadmills help you to burn fat and are perfect exercise plans to lose weight.  Exercising not only tones your muscles, but actually gives you more energy for your whole day.

You can purchase treadmills and elliptical workout trainers on the Internet as well as fitness stores. Both machines are very effective for burning fat and losing weight.  Just make sure that you buy quality equipment that will last.

If you are looking to burn body fat and take off weight, these two machines can be a great help for your exercise plan to lose weight.


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5 Fun Ways To Get In Shape

5 Fun Ways To Get In Shape

B.S.E | 9:30:00 AM

The market is saturated with low-fat, low-carb and sugar-free foods. But despite the popular diets, "magical" pills and the latest, greatest fitness machines that all promise to melt away the pounds, more than half of American adults are overweight.

5 Fun Ways To Get In Shape

For true weight-loss success, health experts stress the importance of changing your lifestyle for the long term and exercising regularly. Here are some creative ways to make fitness fun again and help you win the battle of the bulge once and for all.

 Take "healthy" vacations

 Make fitness part of your travels. Head to a spa where, along with a little pampering, you can enjoy hiking, rock climbing, kickboxing, aqua aerobics and yoga.

Walk or run for a good cause.

 Training for a 5K charity walk, for example, may be all the motivation you need to get started on a regular fitness routine. Best of all, you'll be helping your favorite charity accomplish its goals.

 Join a ballroom or hip-hop dancing class.

 It's a great way to shed the pounds, learn how to dance and have fun.

 Strip the weight away.

 New DVDs featuring Carmen Electra help you spice up your regular workout routine and provide a fun new way to tone your body right in the comfort of your own living room.

"Carmen Electra's Aerobic Striptease" and "Carmen Electra's Aerobic Striptease - Fit to Strip" are fast becoming wildly popular. With the help of fitness experts, Electra teaches viewers how to trim down with high- and low-impact dance and fitness techniques. The strengthening moves are designed to help tone the hips, thighs, buns and abs. The DVDs' special features include a pop-up video display with workout tips and a customizable music track.

Do Pilates.

You should  find out what makes Pilates the workout of choice for countless celebrities, and why your gym's Pilates classes are always full. The "MTV: Pilates Mix" DVD, hosted by renowned Pilates and yoga instructor Kristin McGee, is perfect for those who want to add a more cutting-edge beat to their workout. The DVD features two half-hour workout sessions that focus on toning the arms, legs and abs, with a music mix that motivates you to get up and work out.

  - NU

Hard Core Booty Lift Programme Benefits

Hard Core Booty Lift Programme Benefits

B.S.E | 3:54:00 AM

Hard core and booty Lift programme is the latest rage to get fit this year. It is perfect for those who want a ripped stomach and perfect round booty. This workout specifically focusses on core and booty transformation, as it engages the whole body, so is a great full body workout. It is trending in the fitness circles because everyone wants a perfect booty and abs. You may be going to the gym but have still not nailed it. It is for girls who have been working out and still have not achieved flat abs or a perfect round booty. This programme specifically helps build muscles in those areas and tones up for effective results.

— Swati takes extraordinary work out schedules & is likewise a TRX mentor

Booty lift :

Exercise contains: Body weight exercises, done to peppy music. It is a 45-minutes intense workout. It incorporates push-ups and squats. The toning and shaping exercises are done without using any weights. There are butt lifting and toning techniques. The workout begins with a warm up and quickly moves into Full range push-ups: Those who find it tough in the beginning are able to build strength, class after class and work their way to a full range push up. You can begin with 15 repetions and do two sets.

Planks and Side Planks with different variations: Hold planks and hip dropping side planks. It helps chisel your love handles like no other exercise. Holding for about 50 counts and hip drops. Do 20 repitions and repeast the sequence twice. Squats with variations: As the name suggests you have to do squats with 20 repetitions, repeating the sequence three times. Ab crunching exercises and leg raises with variations and high repetitions.

Booty lifting exercises: Get on all fours on the mat, lift leg upwards towards ceiling in 90 degrees. This is one of the effective butt lifting techniques. Repeat it three times, with 15 repititions for each sequence.

Benefits :

1. Tone
2. Tighten
3. Shape
4. Sculpt
5. Strengthen your core
6. Improves fitness levels
7. Strong Quadriceps and leg muscles
8. Tightens muscles
9. Full body workout
10. Its not a cardio workout but one can burn upto 300-400 calories per session because of the high intensity and tough exercises.

source

Tips To Get Rid Of Flabby Arms

Tips To Get Rid Of Flabby Arms

B.S.E | 6:30:00 AM

You cannot Spot Reduce Arm Fat to get rid of Flabby Arms

You want the honest lowdown on how to get rid of flabby arms fast? To keep this short and simple it really boils down to losing overall body fat and not just working out your arms with tons of triceps exercises. You cannot target body fat. This means if you want to lose upper arm fat fast, you will need to lose overall body fat before you will see any toning or definition in your upper arms.

 Drink plenty of water each day to get rid of flabby arms.

 Water not only helps your body function more efficiently, but it can also help you eat less. The brain can confuse hunger with thirst, so it’s important to make sure you stay hydrated at all times.

 Cardio Workout to get rid of flabby arms

In order to tone flabby arms, diet alone will not get your arms toned, so exercise is a must. Some of the best workouts to lose overall body fat are the treadmill, swimming, brisk walking, jogging, bicycling, aerobics, or any cardio exercise of choice. As mentioned earlier, it's about getting you to lose overall body fat and not about wasting your time doing tons of upper arm exercises. You cannot spot reduce fat to lose upper arm fat, period.


more useful tips about Flabby Arms

The Best Core and Abs Exercise Equipment

The Best Core and Abs Exercise Equipment

B.S.E | 1:35:00 AM

Best Stomach Exercises

These Abs equipment and core exercise and Stomach equipment provided here are not the normal abs contrivances that are a complete waste of your time. These are straightforward, moderate and exceptionally viable abs exercise gear that will help your abs program and help you get a level stomach.
At the point when performing abs practices you require compelling abs gear that will work your abs marginally more prominent than without. There are numerous extravagant abs activity machines that when exhibited highlight how one can get a level stomach without any difficulty - yet I can promise you that a straightforward abs crunch will work substantially more than the costly abs machines and abs exercise gear.

The abs exercise equipment listed here are simple and what you need. An exercise ball and an exercise mat. Start with these and see for yourself...

Anti-Burst Fitness Ball

Exercise balls are the best tool for core strength and stability. It is the best way to work your abs and back muscles and increase your core stability.

Depending on your height you select the appropriate exercise ball.

This TKO Anti Burst Fitness Ball Set 75cm comes with a hand pump and instructional wall chart. Prices range from just $15 to $18.

Exercise Mat 

When doing any form of abs program working towards your flat stomach you will need an exercise mat. A soft carpet, rug, wooden flooring or tiled are not designed for you to do exercises on.
Not only do exercise mats provide support for your lower body but they also protect your floor surface from sweat and markings.

This Harbinger Durafoam Exercise Mat 3/8" x 24" x 72" is comfortable and durable; a great tool for abs workouts. Priced at only $22.

You Can Lose Weight With Fun Exercise Programs

You Can Lose Weight With Fun Exercise Programs

B.S.E | 1:00:00 PM

Best Stomach exercises

A health care worker and a certified trainer can show you how to keep you safe on your exercise.

You should carry out the right cool down and warm up movements and also execute the right exercise for your gender, body and age. You ought to feel your best each time you work out rather than worrying about injury.

Staying safe is definitely critical.

You will get left behind on your training, you will not be allowed to conduct to let you recover and heal your injury. Or even worse, you'll discover that you can't do any exercise in a hospital bed recuperating from knee surgery! Your well being needs to be of outmost importance to you; it is best to prioritize your safety so consider the necessary things to remain safe when you go to the park or to any nearby gym to perform.

Most of many people do not comprehend the best ways to go about reducing their waistline, although they desire to lose weight from their tummy or belly area. Because there is endless or much more to dropping stomach fat than just working sit ups; this informative article will show you get the greatest exercise that burns off stomach fat and how to understand your system.

Most people that wish to lose weight consider that's about calories' reduction, but this is simply not consistently true. Because even if you are ingesting less calories than you are burning off no fat may be nonetheless lost by you. The truth is that having more muscle bulk permits you to take more calories on without them turning to fat.

This is great because you meet more people but these events normally race funds for charity. They're going to typically ask you for fees to event the race or walk, but all of the earnings go to charitable organization. This is the reason why several events are known as race of a cause while others are called walk for a cause. Money that's gathered from members is used in funding researches which obtain treatments to several medical conditions.

People may typically make a choice from 5K and 13K race as well as a 1K walk. Since there are several types of races, a participant can go for one that satisfies his or her necessities. You will find people who cannot do the 13K so they can opt for the 7K race. These events may also be excellent for people from all age range.

Follow These Tips To Hit Your Fitness Goals

Follow These Tips To Hit Your Fitness Goals

B.S.E | 3:50:00 PM

Best Stomach exercises

Being fit and being healthy go hand and hand. Sometimes, however, there can be so much conflicting information available, that it's hard to know what to do. Don't give up, even if you are tempted. The following tips can set you on a path toward a fit lifestyle and improved health.

Before and after you work out, make sure that you stretch your limbs properly. Perform each stretch for at least thirty seconds. If you are unsure how to stretch, ask a licensed health professional, or consult an online website on the subject. When you stretch properly, you break up the lactic acid stored in your muscles and prevent soreness.

- Some older adults will become less mobile because of their loss of balance when walking.

Using a walking cane or a walker will help improve balance and lessen the chance from falling. However, studies have shown that using a pole instead of a cane or walker is better for the older adult. A pole will increase the strength of the upper-body and help the cardiovascular system as well as simultaneously improve their balance while walking.

- Running may possibly be the best way to lose weight.

Running uses a lot of the muscles in your body as well as your heart. Your body needs energy to keep on running and will take energy from the fat stored in your body to keep on running.

Exercise releases wonderful hormones in your body called endorphins, so take the time and enjoy them. Give yourself a few minutes after a work out, just to relax and enjoy the feeling of the endorphins running through your body. This is a positive feedback for your body that will keep you coming back for more each day.

As you begin to recover from a painful muscle injury or strain, gradually increase the intensity and duration of your recovery workout rather than jumping right back into your previous workout routine. After each workout, apply ice to the injured area for half an hour, then repeat the process with added intensity the next day.

- To stay hydrated, limit your intake of alcohol and caffeine.

 These two chemicals dehydrate your body and can leach nutrients from your bloodstream. The best drink for your body is pure water. Remember, you can lose a lot of water when exercising by sweating, so consider having an electrolyte replacement drink after workouts.

- Participate in kickboxing if you enjoy martial arts.

 The way this hybrid martial art form is taught and practiced in fitness training will promote general fitness and agility. It will improve your joint's flexibility, your cardio health and endurance. Besides promoting your health, the kicks and punches you learn can also be used in self defense.

- Work your hamstrings in order to make your sprint faster.

 Your hamstring muscles help your speed and are used to push off. Leg curl is a great exercise to get strong hamstrings, but instead of releasing this exercise quickly, release slowly which will work your hamstrings more. Strong hamstrings equal a faster sprint.

- You should not work your abdominal muscles every day that you work out.

 Ab muscles are like the other muscles in your body. You should try to work your abdominal muscles only two to three times a week. Use your days off from ab exercises to work on other muscles in your body.

Most people will work out until they reach a certain goal. For a lot of people, it is the amount that they can bench press. This is called maxing out, but you should not max out on a regular basis. You should test it out only once every month.

- Strengthen your grip by using a towel.

 Wrap it around any weights or bars that you use to add extra girth. Your hands will have to work harder to hold on to the thicker material, and your grip will grow stronger. You can use this for weights, chin-ups, squats, or any other bar that you use in your routine.

- A great tip to help you get fit is to do your own yard work.

 It can be convenient to pay someone to take care of yard work but it's much more rewarding to do it yourself. Mowing the lawn and trimming bushes can go a long way in helping you get fit.

- Hiring a qualified personal trainer has been proven to increase results.

 A recent study shows that those who had a personal trainer made significant improvements in fat mass, fat-free mass, strength and body mass, compared to those who did the same workouts, but on their own. Personal trainers can help with spotting, motivation and tips, on the exercises you are doing.

- Try downloading a mobile app to your smartphone to keep track of your workouts.

 These handy apps can give you an accurate report of how long you've exercised and how many calories you've burned. You can also set them up to compare yourself to people around the work place to see how you rank.

Even though staying fit can be a lot of work, it's worth the effort. Taking advantage of the tips suggested in this article will make sure that the time you spend working out pays off. Keep on trying in your quest to get in better shape. It won't be long before you see the results you've been waiting for.

Top tips for gaining muscle and burning fat

Top tips for gaining muscle and burning fat

B.S.E | 11:41:00 PM

Best Stomach exercises

Hopeful towards larger muscles is a trail that will dominate some. Often , you may take on a powerful and thorough schedule for working out, along with a healthful diet. Not getting quick results can be a real downer. This manuscript has many useful suggestions that will make your work count.

Obtaining a workout partner can significantly enhance your muscle-building results. Your companion can be a good source of inducement for sticking to your workout, and pushing you to maximize your efforts while you manage to work out. Having a reliable partner to work out with can also help keep you protected because you will always have a spotter.

You will be able to add muscle quicker if you take breaks between workout, days in sharp relief to working out each day. The reason for this is that muscles heal and grow while you are resting, and not while you are exercising. Create an exercise routine that alternates between workout and rest days.


Do more repetitions, not heavier. The best workout to add muscle contains a large number of repetitions at a medium level of magnitude. Keep your breaks between sets under a minute. This steady repetition causes a buildup of lactic acid in your muscles, that has been observed to stimulate muscle augmentation.

Do not neglect carbs in your muscle-building diet. Carbs offer you energy that lasts through your complete workout. If you are limiting carbohydrates, you run a chance of your body breaking down protein so as to get energy. Eat enough carbohydrates to boost your body's function, but don't go too far as it can lead to weight gain.

Short-term use of creatine additions will help you create muscle with nominal risks. Creatine plays a vital part in your body in it's required to supply ATP, a basic and critical sort of energy.

Your body can't function without ATP, and lack of creatine can cause muscle issues. Having an increased level of creatine will enable you to coach more intensely, and for an extended period of time.

Try varying your grips. Once you become better experienced in working out, your muscles will begin to resist any expansion on exercises that are familiar to them. Different grips can help to make these familiar exercises different, which could cause further muscle growth.

Examples of exercise where you can change the grip are barbell rows, barbell curls, pull-ups, and bench presses. Try utilising wide grips, gripmaster hand strengthener, reverse grips, and even mixed grips that include having one hand up and one hand down.

When working on muscle building, switch up the grip when lifting for the back. For instance, employ a mixed grip when performing deadlifts to help in increasing your strength. Employing a staggered grip will help twist the bar in one specific direction as your crafty grip moves the bar in the opposite direction. This will help to stop bars from rolling over your hands.

It is hard to build muscles. You have to work out regularly intensely and in the correct way. On top of all that, you want to look at what you eat. It'd be upsetting to see this effort get wasted, and you not achieving your targets. Don't give up hope! Follow the tips which have been provided here and you will be on the way to seeing those goals become a reality.

The Greatest ABS Ebook by The Top Fitness Model Lazar Angelov for free

The Greatest ABS Ebook by The Top Fitness Model Lazar Angelov for free

B.S.E | 1:39:00 PM

We believe There is no shortcut to success. The road to success is defined by three things: determination, self-belief and hard work. There is no easy way around it – the right way is the hard way! This is my motto. And I have been going down the hard road for the past 10 years. That choice has made me who I am today. And I believe that you can do it too! By telling you the story of my life, I will motivate you to go for your full potential!

here is a picture resume this Great book :

Every one is looking for what he really thinks useful for him and specially if what he's looking for is about fitness, and specially six-pack abs so any one want dream about getting the perfect abs in order to have a good shape of the body, that's why today i'm going to give you one of the best books ever of how to get the perfect Abs of your dream very fast with a powerful program by the top fitness model " Lazar Angelov " and his book called "ABS- The Secret Revealed"

this is my first book ever and the best of the best as Lazar Angelov said , in this book he gives us how he go through a storm of hard work and get the ABS of his dream , on top of that Lazar Angelov believe in us also and he wants to motivate us so as to do the right thing about healthy life and fitness lifestyle , so we must go hard or go home and we choose going hard because no matter what our goal must be achieved.

The book called "ABS- The Secret Revealed" is a perfect for you to get your hot abs and wonderful shape, to get this book click on the direct link below to download your file and get started, and remember always “You don’t have to be great to start, but you have to start to be great”

Informations About The Book :
File Type : PDF
File Size : 8.46 MB
Nº Of Pages : 76

Enjoy and don't forget the main thing is to keep your self motivated no matter what do the impossible to fulfill your dream and if you fell down yesterday stand up today.

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How To Do A Plank Perfectly

How To Do A Plank Perfectly

B.S.E | 8:06:00 PM

The Plank, is a simple but effective total-body exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core — the muscles that connect the upper and lower body — as well as the shoulders, arms, and glutes.

Planking is a balance and core conditioning exercise. In yoga, the plank is often done as part of the sun salutation sequence, or as part of a vinyasa in a yoga flow sequence. You can also perform the plank as a stand-alone exercise. There are two major types of planks, the full plank, where you balance on both arms, and the side plank, where you balance on one arm.

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Forearm Plank

• Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
• Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
• Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
• Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
• Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
• Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Side Plank

This variation better engages the obliques, or the side muscles of the core, than a standard plank. Lie on one side with the legs stacked on top of one another then prop the body up on the hand or elbow with feet stacked. Modify the position by raising the opposing arm or leg (or both!) in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support.

Losing Weight Begins With The Right Workout Plan

Losing Weight Begins With The Right Workout Plan

B.S.E | 3:00:00 AM

Fitness or exercise bands are short pieces of stretchable material that have different amount of resistance that are employed in copying many different weight training movements while reducing the potential risk of losing the control on the weight.

Tubing or exercise bands are used commonly for adult resistance training even though it was utilized only in nursing facilities in past times. This simple type of training accessories is extremely well-known through the years because of its flexibility and simplicity of use.

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Exercise bands are created in different colours, lengths and tensions. Band may also be acquired by the roll which enables you to cut your band to your chosen length. There is a form of band that already features a loop where you only need to step into and straightaway used it as a type of resistance in place of doing your own knot.

Men and women who are fitness buffs love to use resistance bands since they are cheap, not difficult to keep, can be brought anywhere you want, can be used whenever you want, can copy over 100 different exercise routines, can give the tension that you want while doing, allows you to directly train a body part, can potentially replace or help a weight training, is not determined by your age or perhaps your well being, is safe to use rather than free weight or fitness machines and can be applied in flexibility training.

They can also be put to use for agility drill and it is the exercise band's amazing hidden use. You only need to set the band on to the ground and start jumping forward and backwards all over the band to start up your heart rate and also boosts your movement skills. You can bounce or run side to side over the band to make spice and variety to your agility training.

Similar to any way of fitness workout, you will have to correctly set your body to work with resistance bands by starting to warm up, you should always be dressed in comfy athletic clothes and shoes, use good form and control while having your training session, ideally hydrate yourself and fully stretch the muscles soon after.

Fitness band can be employed for recovery from your injuries as they keep the harmed area safe without the need to put your injury on the line by lifting heavy weight or dealing with stress to your harmed area.

Maintenance of your band is necessary. Have a look at band regularly for signs of tear and wear. You should alter your band as soon as you see tiny spots and nasty rips. Tiny spots and splits will increase the danger of breaking your band particularly while it is being used and might lead to injury.

Exercise bands are excellent accessories that you can certainly store in your bag and use while traveling, during a break of working, while out on a fitness walk within the privacy of your home, at the health club or regardless of where you may be!