Fitness

Vacuumed stomach – exercise for slimmer waist and flat stomach

July 3, 2015 by Kelly Bennet

There is simple and clever technique that is also actively used in yoga. It allows you in a very short time (3-4 weeks) to straighten up your abdominal muscles from inside and make your waist thinner.

With a bit patience and tenacity you will achieve the wished effect. The minimum numbers of repetitions is 5. At the beginning you will need time to keep the abdominal muscles tense, but in time you will need less effort to control them.

Soo here is the exercise for tummy tuck:

1. Starting position: lie on your back with arms along the body, the knees bent and the foots on the floor. With muscles relaxed, slowly exhale, releasing the air you have.

2. Freed from the air, slowly start to strain the muscles of the stomach, truing to suck as much as you can on the inside. When you do this you should not be breathing. Freeze up the movement of the lower part of the abdomen for 10-15 seconds, then start to inhale in small breaths, but continue to pull back the stomach.

3. Taking small breaths, do not rush to relax the stomach – strain the stomach muscles and hold for 15 seconds. Then reinsert the stomach, maintaining the muscle tension.

4. Exhale relax the stomach and do a few free inhales and exhales, Now again release the air from the lungs and the stomach as much as possible. Stretch the muscles of the stomach, and then eject the belly up without breathing.

Repeat this exercise at least 5 times.

Thanks to this exercise you will significantly strengthen the internal abdominal muscles, which will lead to reduction in the abdomen and waist looks.

TOP 3 fitness exercises for perfect thighs and buttocks

July 3, 2015 by Sheila Smith

The weather is nice and we don’t have to work out only indoors, we can go out and start training in the open air. Even though we are in a constant hurry and do not have much time to exercise, these exercises will change your sports spirit from the root!
We present to you the top 3 exercises to tighten the thighs and lift the buttocks! They are easy to remember and you’ll need a total of 15 minutes to complete them.

Exercise 1

First, warm up for your training. The ideal exercise for that is the alternating side lunge. Every time you switch from one leg to another, touch your foot with the opposing fingers. Do 3 series of 25 exercises. In this exercise, the whole thighs are targeted.

Exercise 2

Sumo squats – Keep your legs apart but keep your feet turned outwards and do the lunges. Do 4 series of 15 exercises.

Exercise 3

Goblet squats – Keep your legs apart hip-width and your feet facing forwards. Make half-squat and stay in that position for 30 seconds. Do this 5 times.

If you are regularly doing these exercises, we guarantee that you will see results after 3 weeks. Just in time for the bikini season.

Sports and Recreational Activities and the Calories They Burn

July 2, 2015 by Sheila Smith

Almost all diet plans recommend doing some sport or physical activity, but you probably don’t know how much calories are burned by different sports or activities? The fact is that even when you pay attention to your diet and do not have any physical activity, chances are that you won’t see any results. Most of those who want to lose weight want to know which exercises burn the most calories. We bring you the answers:

Cycling
In addition to being a very fun activity cycling is the alpha and omega of cardio training and should not be missed. Just one hour of cycling can burn up to 1000 calories! The average number of calories that women can burn is 850 and men burn 950 calories.

Swimming
If you do not like to sweat, swimming is the right solution for you, because an hour of swimming burns 720 to 840 calories. In addition, this is one of the rare form of exercise, which really can relax you, even though almost all of our muscles are active.

Skipping rope
Skipping rope is more than just something we used to do when we were children, it can be the right exercise for weight loss. An hour of skipping rope burns 850 calories in men and 750 calories in women.

Jogging

Jogging is not only a good choice for a large number of calories you can burn (more than 700 for fast pace and about 450 for lighter) but also because it is one of the ideal activities for shaping and firming the whole body. If your goal is to tighten the leg muscles and buttocks there is hardly a better choice. For even better effect if you want to strengthen the muscles of the shoulders and chest, jog with a moderately filled backpacks.

Zumba
Zumba is an absolute hit during the last few years, and after an hour of Zumba you can have 400 to 700 calories less. Zumba is great, especially for women, because it will shape the body much better than aerobics or Pilates.

Hiking
Spring and summer are perfect for exploring the nature, roaming the forests and mountains, and also a relaxing activity which can be a very fun if you are in a good company, as well as a great aerobic workout and effective method for shaping the muscles of the whole body. In addition, hiking is one of the best ways to relieve stress. You can burn between 400-700 kcal/h!

6 habits of always fit people

July 1, 2015 by Sheila Smith

You’ve probably always wondered how it is that FIT people just constantly have the time and energy to train? How do they manage to always have six pack and biceps? The secret of these people still lies in a number of “little things”

1. Exercise even if you only have 15 minutes free time. Fifteen minutes of exercise is better than no exercise at all. If you have 15 minutes before you hop in the shower or you need to go out with friends, do a series of “Jumping Jacks” with your favorite pop song.

2. Mix sports. Do yoga the first day, aerobics the second day, try something more extreme on the third day, such as rock climbing or parkour. It is important that your exercise routines do not get boring.

3. Rather than skip exercise, think about how good you will feel after a strenuous exercise. Although many practices are painful, both physically and mentally (when you push forward), have in mind that the endorphin rush that you’ll get after a two-hour workout. And of course you think about how soundly you are going to sleep all night.

4. Eat the right foods. It is important to eat healthy and regularly. Add more fiber, protein, fruits and vegetables in your daily meals. Replace the milk chocolate with black chocolate, which is rich in antioxidants. The dough and alcohol to a minimum. Keep the pastries and alcohol to a minimum.

5. If you are not a fan of the gym work out at home or outside. Remember that good training does not mean using gym equipment. It is essential that every day you do some minimal training and activate the body.

6. Instead of thinking about how you will look when you lose weight, think about how you will feel. Exercise triggers the production of endorphine, and you will see the results very quickly if you’re not too burdened about how you look.

Yoga For Healthy Heart

June 29, 2015 by Amy Brown

We may think that yoga therapy is nothing more than work on the flexibility of the body and mental relaxation. However, medical studies indicate that yoga can directly act on the central nervous system, blood circulation and metabolism …

Yogic postures, or asanas, include slow rhythmic contraction and relaxation of muscles and deep, slow breathing. All this improves circulation and lung function. Even in 1969, scientists RA Stone and J. De Leo, investigating cases of patients with high blood pressure, proved to be a yoga and relaxation reduces the amount of DBH’s (dopamine-beta-hydroxylase) in the hypothalamus. Reducing the levels of this enzyme, which is essential for the synthesis of noradrenaline – a precursor of adrenaline – soothes and helps in lowering blood pressure.

In addition to a beneficial effect on blood pressure, yoga reduces other risks of cardiovascular disease – lowers cholesterol, tone down heart rate and helps in slowing the progression of atherosclerosis, which is evident from the results of several studies led by Dr.. Erin Olivo, Head of integrative medicine program at University of Columbia. Although science has not fully explained the effect of yoga on heart health, according to some Indian schools of yoga therapy, heart function is closely linked to our emotional metabolism, and repressed emotions heart burden on the physical level.

In other words, when we are nervous, full of care, we encourage action of the autonomic nervous system, which sends the bloodstream stress hormones. Then the muscles of the heart tense further, heart rate accelerates, the heart is under greater pressure, which eventually leads to high blood pressure. Yoga helps in timely awareness, balancing and release repressed emotions.

10-minute Morning Pilates

June 29, 2015 by Amy Brown

Looking for exercises for mobility, strength and breathing, we chose a combination for the ideal start to the day. Try this pilates exercises that clear the mind, speed up metabolism, to restore balance and make you more feminine.

1. Chairs

Strengthens the abdomen, improves circulation and breathing. Lie on your back and lift your upper body off the floor, till to the lower ends of the calfs. Then raise your legs in the air, but hold your back on the ground. Raise your hands and gently hit the floor, so every 3-5 strokes inhale and exhale 3-5 strokes. When you breathe out, squeeze the belly. Repeat 10-15 breaths.

2. Leg lifting

It strengthens the muscles of the buttocks and the back of the leg. Kneel on one knee and rely on both forearms on the floor. When you breathe out, raise the free straight leg up to hip height. Squeeze the stomach so you do not rotate. Repeat 10 times on each side.

3 . Side abdomen

Strengthens the abdomen with a focus on lateral muscles. Lie on your back, lift up your head and shoulders off the floor. Cross the legs and raise into the air. Hold the head with your hands. On exhalation, rotate your upper body, as well as the elbow want to touch the opposite knee. Stretch the free leg. When you inhale return to the center and on the next exhalation, rotate the body to the other side. Repeat 10 times on each side.

4. Rolling

Strengthens abdominal muscles and mobilizes the spine. Lie on your back, stretch your arms above your head, legs extend and tighten foot. Inhale and raise your arms in the air. On the exhale, continue to lift the body. In the following position inhale, and when you exhale again lift down whole body. Slowly move the spine. Repeat 8 times.

5. Breaststroke swimming

Strengthens the muscles of the back and buttocks. Lie on your stomach with your legs extended in the width of the hips. Fully stretch your arms and hold the body. When you breathe out, raise your chest, shoulders and arms from the floor. Hold the lower part of the belly on the surface. Lift your legs off the floor and tighten the buttocks. Lower your body and your feet on the floor. Repeat 10 times.

Simple tricks that will help you lose weight

June 25, 2015 by Sheila Smith

Losing weight can sometimes be a big problem and a source of frustrations. But there are simple tricks that does not take some serious efforts or starvation that can help you lower your appetite and thus lose weight.

Of course, here you can not count on dramatic weight loss, but any help is welcome, right? We present 5 simple tricks that will help you lose weight.

1. Tidiness – The space where you spend the most time – the office, living room, kitchen – should always be neat. Studies have shown that people who work in a neat environment are less tempted to eat unhealthy snacks. Therefore, clean your office desk, do not make chaos in the living room, clean the kitchen…

2. A look in the mirror – before reaching for another piece of cake, stand in front of the mirror and take a long and careful look. If you are not satisfied with what you see you will give up the cake. It may seem trivial, but psychologists ensure that this trick is very effective.

3. Well-organized fridge – There are greater chances to take the first thing you see from the fridge, so make sure you place the healthy food in the front part of the fridge, and hide those that are not so healthy somewhere in the back.

4. Pay in cash – If you want to lose weight, avoid carrying a large amount of money and pay only cash. If you have more money in your wallet you will be easily tempted to buy casual snacks. Before going to the market make a list of the needed supplies, try to calculate how much it will cost you and take exactly as much money as you need and leave the cards at home. This way you are less likely to return home with bags full of unhealthy snacks and sweets.

5. Keep track of your progress – Good results will be the best incentive to stick to your diet. Every time the scales show less, when you start wearing a smaller size jeans or run out a few miles make a note on your calendar. It will motivate you to try harder and reach the desired weight.

Yoga cat pose

June 22, 2015 by Sheila Smith

It does not look like these stretching cats, but they did inspire us to write about this beneficial yoga pose 😀

Cat pose is one of the most pleasant yoga poses! As with other positions it has many variations. The famous Yoga Journal gives only a variant of the cat pose with the “exhalation pose” (back up) and a return to table pose. However, this exercise can be carried out as a dynamic version (“breathe in” – back down, “breathe out” – back up).

Step by step

1. Begin with table pose on all fours. Place the hands and legs vertically. The head is parallel to the floor, and the look is directed towards the floor.

2. Breathe in and let the stomach fall down, lifting the back to the ceiling, raising the tailbone and the head up. Stay in this position for a few moments (if you want the “static” variant – stay in this position, breathing).

3. Then, with the exhalation drop the chin to the chest and arch the back as much as you can. Relax the buttocks staying for a few moments in the final position with empty lungs.

4. Do five or six rounds before you come out of this yoga posture.

Benefits:
* Stretches the back, neck and torso;
* Massages the spine and abdominal organs;
* Soothes and gives a sense of well-being.

Yoga during pregnancy – yes or no?

June 19, 2015 by Sheila Smith

Definitely yes!
Pregnancy is an ideal time to start doing yoga, because these exercises balance the hormones, improve circulation, relieve pain, strengthen the pelvis … But most important of all is that these exercises help a woman to connect more deeply with her baby.
Experience shows that women who practiced yoga during pregnancy, felt its benefits long after the birth. Yoga improves physical fitness and eliminates the discomfort in the body and back pain.

Working with pregnant women, mothers and babies is especially satisfactory. It’s wonderful to work with these groups, because they are very specific and inspiring. Mothers who come to classes as pregnant women, usually show interest to return after childbirth and keep doing yoga.

Yoga during pregnancy is important, because women work on strength and muscle flexibility, coordination and balance. The classes for the future moms offer special exercises. Mothers in classes establish a special relationship with their children, but also with the group and together with the help of yoga find their peace, satisfaction and fulfillment.
– The most common motive for people to go to yoga is everyday life, because more than 80% of modern diseases are based on stress which block the circulation of energy in the body.

Yet, there are some things to pay attention to when it comes to yoga during pregnancy:
* If you go to a regular yoga practice, be sure to tell your instructor that you are pregnant in order to do certain exercises that are good for you during pregnancy.

* After the first trimester do not do any poses that involve lying on your back, because it can reduce the blood supply to the fetus.

* From the second trimester do the standing exercises by holding onto a wall or chair.
* Avoid doing exercises in overheated rooms.
* Listen to your body. If you do any exercise with extreme difficulty or pressure, don’t do them. Focus on the ones that you can enjoy.

Yoga poses that are good during pregnancy:
* Butterfly stretching,
* Bending at the waist in a sitting position,
* Cat / cow,
* Cobra,
* Side angle,
* A standing forward bend (with a chair for reliance)
* Triangle pose

Quit these habits and you will get instant flat stomach

June 19, 2015 by Sheila Smith

Bloating is a common problem of modern women for which we are not satisfied with our appearance, and are subjected to rigorous diets.
In fact, you should only change a few daily habits and you will get instant flat stomach! Sounds too good to be true?
Try to get rid of these habits and you will quickly see the results, because every inch less is important, right?

1. Become a slow eater – One of the most common causes of bloating of the stomach is slowed digestion. This happens when you eat too quickly and do not leave enough time to prepare the food for digestion. It is essential that the food is as much chewed in the mouth if you want the digestive process to be faster and easier. Also, when we eat too fast, especially standing, it creates a feeling of bloating because we also swallow air. Also, fast eating makes you lose track of the amount of food. Therefore, you need sit and eat slowly and chew as much as possible. Your body will thank you!

2. Stop consuming carbonated beverages – every drink that has bubbles is not good for your line, because you consume air in the stomach for which you get a feeling of bloating and slow digestion. Not to mention that these drinks are usually full of unhealthy sugars and sweeteners.

3. Avoid canned food and snacks – Excessive amounts of sodium in the body is not a good thing for your stomach and line. And canned food contains plenty of sodium! In fact, everything that is packed in a plastic bag, box or can usually contains a large amount of sodium and it should be avoided. Turn to fresh foods like fruits and vegetables and healthy snacks.

4. The last meal of the day must not be immediately before going to bed – If you eat late, be sure that you’ll wake up with a bloated stomach. During bed rest, especially during sleeping, the functions of the body to slow down, including the digestive tract, so the food is slowly digested. In addition to bloated stomach you will get restless and will have a poor quality sleep and nowhere to burn the calories so they will stick to your abdomen or thighs. If you are very hungry, eat some food that does not have a large amount of fiber, so it won’t take long to digest it.

10 minutes stomach exercises to lose weight & burn belly fat

June 18, 2015 by Sheila Smith

Abdominal muscles are one of the most demanding muscle groups and you have to dedicate yourself to obtain the desired results – reduced body fat, increased muscle mass and a six pack.
It is therefore necessary to regularly do the exercises for the abdomen and it is important to do them correctly in order to properly work on the targeted muscles.
Watch this 10-minute pilates workout to burn fat and tighten the abdomen and begin your battle for the perfect line today.

10 Reasons to Start Bike Riding!

June 17, 2015 by Amy Brown

Apart from an excellent cardio exercise for your body, burn calories and quickly takes you to the desired destination, cycling is very fun activity that will fill you with a sense of happiness. Warm summer days are ideal for this fun activity that can be practiced alone and in company.

Read these several additional reasons why it is desirable to remove the bike from your garage and start using it more often.

1. Burns calories and tone your legs

Cycling is a great way to loss a lot of calories without putting extreme physical effort. Your weight, the resistance of which is set bicycle, the speed at which you turn the pedals, and length of the path that you have chosen to ride, effect on the number of calories burned while cycling.
Example: one-hour leisurely cycling for a person with 55 kilograms burn 220 calories.

Also you tone your legs and hips, and if you seat properly on the bike the abdominal muscles are activated. Cycling strengthens your back and buttocks muscles too.

2. Relieves stress

Everyday worries and problems may be exhausted and increase stress levels. Your mind and body feel it. Do yourself a favor, get your bike and start cycling, because it has therapeutic effect. By getting out in nature and fresh air you will feel instant relief and it will improve your condition.

The more you enjoy during the exercise, the faster you get rid of stress. The rotation of the pedals will act as a meditation. Fully concentrated on the right and vigorously turning the pedals and block all negative thoughts. The bike is really magical eraser of stress and anxiety.

3. Increases energy and feeling of happiness

You need only 30 minutes cycling a day to increase your energy levels without additional incentives to which you are accustomed, as huge amounts of coffee. You are mistaken if you believe that physical activity will exhausted you. It actually stimulates you and gives you more energy to perform daily tasks.

Like any other physical activity and cycling fills you with a sense of satisfaction. Releasing the “happy hormone” serotonin and dopamine, it contributes to stay happy and motivated.

4. Protects the heart

It is proved that cycling reduces the risk of cardiovascular disease. This fun exercise will take care to reduce the risk of various diseases, such as heart complications, type 2 diabetes or cancer. Stabilize blood pressure and significantly reduces the chances of experiencing a heart attack.

Cycling is a complete “exercise” for your heart, blood vessels and lungs.

5. Protects the ankles and knees

Cycling is a cardiovascular activity that provides less friction and load the ankles and the knees, unlike physical activities like aerobics or running. The chances of injury are minimal, given the fact that regulary walk more activates knees. If you have problems with your knees, do not have doubts that cycling is the right solution for you.

6. Helps you sleep better

Cycling provides you with energy during the day and at the same time ensures that you sleep like a baby at night. Quality sleep is one of the key factors for the body and mind relax, fresh appearance and the release of excess weight. However, experts advise to pay attention of the time when you ride a bike, ie to avoid about 4 hours before bedtime.

7. Increases concentration and stimulates the brain

Morning “fuzziness” of mind after waking up can be easily cleared by cycling. The rotation of the pedals significantly improves blood circulation, from the feet all the way to the brain, which affects the brain and concentration.

While you cycle careless, get a chance to think and arrange the thoughts to prevent “blocking” of the brain.

8. Contributes to look younger

Cycling will simply make you feel and look younger, not only in spirit but in body and face.

Like any other physical activity regular cycling also will allow radiant and tightened skin, and attractive line of the body. The fact that you are truly enjoying cycling your bike will cause a sincere smile on your face.

9. Improves sex life

Bringing the body in top shape by using a bike not only lets you feel sexy, but also balance the level of so-called sex hormones in the body. Although most of the research suggests that physical activity is directly related to endorphins, however undoubtedly affects the sex hormones like testosterone. Women who are in good physical shape delaying menopause.

“It’s good for your heart is good for your sex life.”

10. Saves the planet

Replace your car with a bicycle whenever you are able to. Be an example for your community by using this alternative of transport. You will make good for the environment that will contribute to reduce air pollution. In addition, you save time and money during transport from one location to another, deftly avoiding traffic jams.

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