Fitness

6 exercises for flat and tighten stomach

August 13, 2015 by Amy Brown

Strengthening and shaping the middle part of the body is a big fitness challenge. Casual sit-ups is far enough for you to be proud with your flat and sexy stomach.

With the idea to help women to have perfect figure, personal trainer Chelsea Dorn proposes movements that according to her, are more effective than tedious exercises for abs.

Repeat each of the exercises for 45 seconds to 1 minute. Do the exercises in the order given. If you are physically ready, you can repeat the whole series of exercises 2-3 times.

Lie on the floor and lift your body on your elbows and toes. Put the hands together. Inhale while lifting your buttocks and exhale while returning to the first position.

Lie on the floor and lift your body on your elbows and toes. Tighten your abdominal muscles and hips, move them from left-to-right and back.

Stand upright and put your hands at chest level, so the elbows are close to the body. First step backward with the right foot, with left knee to be in line with the left ankle. Straighten your arms and turn your upper body to the left, and then return it back to the center. Return the right leg to the left. Repeat on the other side.

Lie on your back. Raise your head and shoulders slightly off the floor. Holding your hands up against the body, lift your legs up until they form a right angle with the floor. Then slowly lower them down.

Lie on the floor. Lift the body, holding on the toes and on the palms. Keep your arms straight. Bend your right knee and bring it toward left hand, then your left knee to your right hand.

Lie on the floor on one side. Lift your body so as to hold you on the elbow and one on the side of the foot. Extend your arm up toward the ceiling. Lower the hips towards the floor without touching it. Lower the hips in first position, followed by the outstretched hand reach under the belly.

Burn 300 calories in 30 minutes

July 14, 2015 by Sheila Smith

You don’t need to work out the whole day in order to get in shape. Take a half an hour every day to do these exercises, and they will help you burn up to 300 calories. This thirty-minute workout combines movement, cardiovascular exercise with lifting weights to speed up your metabolism. To endure until the end, you’ll have to try really hard, but we believe that you are capable of this challenge.

Exercising During Your Period

July 13, 2015 by Amy Brown

As much as the girls once avoided the sport class during the period, it has been proven that menstruation does not affect the exercising. Therefore, if you are an adult now and you’re not the girl who goes to school, stop looking for excuses that does not exist and do the workout because the pain, the swelling, the laziness, have no effects on the exercising.

Menstruation causes bloating, pain in the lower abdomen and sleepiness, all these symptoms do not support the working out, but if you resist them and you are working out in spite of all these symptoms, you will be much better and will restore your lost energy.

Running is the best medicine to remove pain from the abdomen, and flatulence, yes it sound incredible! All you need is to go for a short run and be insistent, and soon you will feel the results.

During the running blood easily comes up to the kidneys, causing better work of the kidneys. At the very least you should feel the urge to urinate, which is a very good sign because it means that your kidneys started functioning. By running you will expel the excess fluid of your body which make you fell bloating.

The pace would be like every other day. During your period you should not change anything, run the same intensity and the same route as you do every day, but if you think it is too hard for you reduce the pace or halve the default route, to become a little easier. It is better to reduce the pace then not going for a run at all.

Of course all of these tips apply to women who daily run and if you have not run every day, do not start running during your period. But start with everyday running as soon as the period ends. Running is one of the best exercises for your body, both internally and externally, so you do not denial it.

Lose weight, and gain agility with weight loss yoga exercises!

July 13, 2015 by Kelly Bennet

For all of those who want to lose some calories, to straighten up their body and to become more agile, I strongly recommend to try exercising Yoga few days weekly. Personally I started with Tara Stiles, she explains the exercises nicely, and she also has tutorials for beginners and for advanced level!

Here is one video for advanced weight loss yoga, for those who feel prepared, you must try it! For the ones who do not feel prepared you can try her beginner tutorials.

Miraculous detox drink with milk and green tea – 2 kg less in a day!

July 10, 2015 by Sheila Smith

We recommend that you drink green tea at least twice a week, because of its beneficial effects on the body. To avoid bland taste, add a little lemon juice.
Green tee accelerates the metabolism and fat burning, it is anti-inflammatory and it helps to bring the blood and liver sugar to normal levels. If you have problems with high cholesterol, doctors and experts recommend that you consume this tea four times a week. It also prevents caries, and it is very rich in antioxidants.

This detox drink with milk and green tea is ideal for people who want to lose weight quickly, and subsequently maintain the desired weight.
It will satiate you, and it also has a very pleasant taste. You can lose a half to 2 kilograms of excess fluid in the body in one day. Do not consume this detox drink more than twice a month.
Preparation:

For this drink it is very important to use the right, dried tea leaves, there will be no effects if you use tea bags. Boil half a liter of milk and let it cool down. Add 2 tablespoons of green tea. Let it stand covered for 20 minutes. Drink a cup every 2 hours. In between, we recommend that you drink regular or non-carbonated water.

You must drink a minimum of 2 l of water per day because this tea is a diuretic. As for hunger, you will have a feeling of fullness because of the milk contained in the drink.

Work out according to your body type

July 10, 2015 by Sheila Smith

Everyone always bomb us of the need to practice if we want to achieve a better figure. And it is true!
BUT, before you start any training you have to determine your goal, above all, determine your body type and accordingly adjust the exercises. If you have stronger hips certainly you will not do exercises for your legs or if you do not have a pronounced waistline of course you will not focus on that region.
We recommend different types of exercise, depending on the physical constitution.
This are the 5 basic body types…

And now, after you recognized your type…

1. Hourglass – This body type is considered most feminine. Given that nature has endowed you bigger breasts and hips and a small waist, your job is very easy. You can do any form of cardio exercises. Every time concentrate on different muscle group.
Cardio exercise will help you keep the body weight under control, and lifting weights will help you keep a perfect balance between the upper and the lower body.
Recommended exercises: jogging, cycling, jumping jacks, swimming, biceps curls, shoulder exercises and squats.

2. Pear – People who have this body type narrower shoulders, smaller breasts, and generally smaller torso, while the majority of their mass is in the hips, buttocks and thighs. You should avoid cardio exercise that can increase the volume of the muscles in the lower body.
This means – avoid all forms of steppers. When it comes to weights, aim to define the upper body.
Recommended exercises: walking, easy cycling, rope jumping, squats, push-ups, chin-ups, exercises with weights for the shoulders, back and chest.

3. Rectangle – People with this body type have a wider waist and shoulders, which means you have to concentrate on reducing the waist. These include cardio exercises – treadmill with an incline and stepper. Use weights for the lower body. Squats with weights are the perfect exercise for you.

Recommended exercises: exercise on the treadmill with an incline, do different types of squats with weights and without them, different kinds of exercises for the abdominal muscles and hula – hop exercises.

4. Apple – This body type means that the middle part of the body is larger – the chest, waist, hips and buttocks, while the shoulders and legs are thinner. What should you do to get your body to the desired shape is doing cardio exercises for weight loss, but also to increase the muscle mass on the legs. So, the best exercise is the treadmill, while exercising with weights should be only for legs and shoulders. Be sure not to forget the exercises for abdominal muscles.
Recommended exercises: all forms of cardio exercise for losing weight, weight lifting, exercise for the abdominal and back muscles.

5. Strawberry – If you have this body type that means that your shoulders are wider at least two inches from your hips, which means that the upper body is wider than the bottom. Your goal should be to shape the lower part. As for cardio exercises for you stepper is a best decision. Avoid any kind of cardio exercise because of you can lose muscle mass in the legs. Focus on the lower part of the body.
Recommended exercises: exercises on treadmill, treadmill with an incline or without, leg lifts, squats and other types of exercises for legs.

Power walking – for slim figure and healthy mind

July 9, 2015 by Sheila Smith

We believe that most of you are not fans of starvation and sweating in the gym or fitness center. Do not worry, there is a way to lose weight without doing that! The warm weather is perfect for power walks!

Why is it good?
– Regular power walks can lower blood pressure, reduce the risk of heart disease, diabetes, strengthen the bones, improve metabolism and circulation.
– The time spent doing this physical activity will relieve tension and anxiety, so it’s great as anti-stress treatment.
– Besides being healthier, you can lose about half a kg of body weight in 10 days.
– Unlike jogging, power walking has no risk of overloading the joints or injuries
– Ideal for of all of you who sit a lot at work and don’t have physical activity.

Technique
The number of steps a day, in order to achieve visible results and effects to your health and body weight is 10 000 steps. That accounts for about 1 hour of power walking a day or about 7.5 km.
Of course, you don’t have to do this at once, but you can do few shorter power walks a day.
If you want your power walk to become a form of recreational sport it has to meet certain criteria.
– Move faster than the everyday walking with smaller steps.
– The whole body is completely straight and the hands are active.
– The upper body is straight, the back is relaxed, and the look is focused ahead.
– The palms are relaxed and closed.
– The foot on which you rely, while on the ground must be straight until immediately prior to separation from the ground.

-The breath is deep, in line with your walking rhythm.

– And most importantly – one foot must always be in contact with the ground, because if it’s not, then you are jogging.

Before training
– The last meal before the power walk should be an hour earlier. Do not do this activity with full stomach. If you are very hungry, eat wholegrain energy bars or a banana.
– Just before the walk, it is necessary to have a good stretch and warm up to avoid muscle injuries – especially if you’re a beginner!
– Start with a slow walk, which should take 10 min and then slowly accelerate.
If you breathe faster, but you can still say a normal sentence – you achieved the perfect pace.

Equipment
The clothes and footwear must be adapted to this activity.
You need to wear running trainers – as comfortable as possible and good support for the joints. Preferably, you can chose natural materials so that your legs won’t sweat.

There are no rules for clothing – it is important to be made of cotton and to be comfortable.

Always carry a bottle of water. A good trick is to take two bottles of water that can serve as weights. This way you increase the effort and the number of calories burned.

Note:
It is best to gradually enter into the routine of power walking. If you do it abruptly you may cause muscle fatigue. Follow the reaction of your body on a given pace and gently accelerate depending on your condition.

3 exercises, perfect buttocks challenge !

July 8, 2015 by Kelly Bennet

In order to have nicely shaped buttocks, it is necessary to do exercises that are strenghtening the muscles on the legs. The exercises are simple and you can do them at home, but in order to achieve nice results, You must be patient.

Exercise for shaping the legs!

Lay on your back with your knees put together. On the exhale lift your hips and stay in that position. From that point, put one leg in the air but remember the thighs remain side by side. With the inhale lower the hips and do this 15 times with each leg.

Exercises for shaping the buttocks.

Lie on your stomach in a cat position, leaning on your palms and knees. Straight one of your legs while the other one stays bent. On the exhale lift the extended leg as much as you can and hold it there for 3 second, while you inhale put it back on the ground. The exercise should be repeated 15 times for each leg.

Exercise for strengthening your buttocks!

For this exercise you will need a lower bench, step machine, stairs or a nice solid and small chair. Climb up to the lower bench or the step machine. One foot stays on the bench, the second bend backwards and when inhale lower it slowly. When you get in squat position hold the position for a few seconds. On the exhale lift up. Do 12 to 15 squats relying first on one then on the other leg.

Do this 3 exercises for at 28 days and you will see nice results!

6 simple ballet exercises to bring your legs and buttocks to perfection

July 8, 2015 by Sheila Smith

Are there more gracious ladies than ballet dancers? They seem so gentle and fragile, but they are actually very strong, diverse and in perfect physical shape.
To achieve such a sculpted body and spindle-shaped muscles, ballerinas spend hours and hours of practice. For us, the ordinary mortals that is not necessary, but certainly we can steal some of the exercises of these dancers and bring our body in top condition. Many famous models use this type of exercises for shaping their bodies.
Today we present you 6 simple ballet exercises to bring your legs and buttocks to perfection.

1. Bridge and leg stretching – Lie on your back, bend your legs at the knees, rely on your toes – this is the starting position. Lift the hips, extend one leg, drop your hips and repeat with the other leg. This is a complete circle exercise. Repeat it 10 times. This exercise affects the tightening of the whole legs and buttocks, in addition to strengthening the back muscles.

2. Bridge – If the previous exercise is too intense for you, you can do just the bridge exercise. From the lying position lift your hips, and let the legs remain in the bent position resting on the toes.

3. Inner thigh beets – Another great exercise for tightening the whole leg. Lie on your back, raise your legs at a right angle with your feet straight. Spread your legs to the side and still holding the same position. Try to hold the leg muscles tight the whole time. Repeat the exercise 20 times.

4. Upside-down plié – Plié is an ideal exercise to tighten the inner thighs, and the upside-down variant will activate the muscles of the stomach. Lie on your back and take a position as in the previous exercise, bend your legs at the knees, keeping the heels connected.

5. Circles – This is perhaps the best exercise to tighten the inner thighs. Lie on your side, you can rely on the lower arm, bend the upper leg at the knee and lean the fingers on the floor, stretch out the other leg, tighten the muscles, lift it and make small circles.

6. Attitude pose – If you want to intensively activate the muscles of the gluteus, this is the ideal exercise for it. Sit on the side with a bent knee and rely on your hand. The extend the upper legs to the side and bend them behind, at the same time raising the arm above the head.

10 minute butt-lift cardio workout

July 7, 2015 by Sheila Smith

If you want to tighten and shape your buttocks, while increasing muscle tone of your legs you have to work out!
Watch this video with great cardio exercises affecting specifically the leg muscles and buttocks!
Even though summer is already here it is never too late to start getting in shape!Also, get plenty of fluids! If you have a chronic granulomatous inflammatory pain or injury of some part of your body, consult your doctor before performing the exercises.

Ladies, start working out, be fit and sweet! You can do it!

3-step exercise to tighten your whole body

July 6, 2015 by Sheila Smith

Regular exercise is not just good for your looks, it also improves the overall condition of the body, improves the health and psychological condition, it is also excellent in fighting depression and prevents numerous diseases.
Exercise will give you confidence when it comes to physical appearance, but it will improve your posture and other spheres of life.
You should think about physical activity on a daily basis as a small deposit on the account of psycho-physical health, which can only do you good. That’s why you need to work out even 15 minutes a day!
Today we present to you a 3-step exercise that affects the muscles of the whole body – 5 minutes every day and you will quickly notice the results.

Position # 1 – Go in a plank position – straighten the spine – legs, buttocks, back and head should be in the same line. Look at the floor.

Position # 2 – Pick up one hand high above your head, turn the whole body to the side and look at the hand. Hold this position for 1 minute.

Position # 3 – Return to the starting position, then lift the other hand and repeat the pose on the other side.
Repeat the exercise as many times as you want.

Exercises For Flat and Firm Belly

July 5, 2015 by Kelly Bennet

If you are going to the gym because you want to have flat and firm belly and this act is taking bunch of your time there is another way, another simple exercises with whom you will achieve the desired shape of your belly at home. Keep in mind that, to achieve nice results you will need to workout at least 3 times a week. Also i advise that you do not begin with exercising util 2-3 hours after eating.

These exercises to lose weight are not so well known,even they will look very familiar on the first look, so pay attention. It is important to preform the exercises correctly and you feel every movement of the abdominal muscles. The more fat you are you will have more troubles to finish the exercises, but do not at any mean get disappointed, eventually you will have great effects and everything will go smoothly. So the first thing that you must know is : DON’T GIVE UP!

Exercises for flat belly.

Lay down on the floor with the knees bent and slightly spread.

Firmly press with your back on te ground. Grasp the hands on the inner site of your thighs and push them away from your self.

Raising the head forward – take the shoulders of the floor, but be careful so your spine does not hard. In this position move the upper part of the body back about 10-15 cm. The movements should feel free and slow. All the time your head should be directed upwards. Do this exercise three times and then rest a bit in laying position. Do it 3 more times.

Laying on the floor in the same position, lift the legs about 10-15 cm from the floor. Lift your head and your shoulders, directing into the ceiling.

If you are able, keep the legs straighten up without help of your hands. Filly extend your arms in front of you. Don’t forget that the lower part of the back and the buttocks should be firmly lying on the floor

Again in the same position lying, raise both legs should gently lying on the floor.

Again in the same position raise both legs. Include them and pull your knees toward your head and shoulders.

Now put your hands and feet and hold them up as much as long as you can. Gently rock the upper body – about 15 cm forward and back again. Do this about 100 times. If you have problems with the legs or the muscles can not stand up the exercises you can bend the knees.

This is the variant of the previous exercise for weight loss for those who find it difficult to keep the legs up, which believe me, It is very common.

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