exercises

Top 5 twisting exercises for perfect abs

September 24, 2015 by Sheila Smith

Flat tight stomach is the dream of many of us, but it requires a lot of work and effort! It is necessary to regulate your diet and to exercise regularly. In today’s post we reveal TOP 5 exercises with the twisting of the body to tighten the abdominal muscles, with special emphasis on the lateral muscles.

You can do all these exercises in the comfort of your home, so there is no excuse for the lazy!

1. Russian twist with weights – Sit on the floor, bend your knees, keep your spine straight and arms bent at the elbows, take a weight or books. It is essential that you have a load. Then, while maintaining the same starting position switch hands from left to right, so that you are twisting the torso.

2. Bicycle exercise – Lie on the floor, lift the legs and upper back, arms bent at the elbows behind your head, and start alternately connecting the left elbow to the right knee and vice versa.

3. Supine spinal twist – Lie on your back, spread your arms, with your legs bend at the knees, and alternately turn on the left and right side.

4. Twisting plank – This is just the regular plank on your hands and you just twist your hips to the floor.

5. Twisting windmill – Lie on your back with your arms extended. Raise your legs until they’re perpendicular to the floor. Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand, then bring them back to center. Repeat, lowering your legs to the opposite side.

3 simple exercises for firmer arms and flat belly

September 23, 2015 by Amy Brown

If you have a lot of things to do and do not have much time for recreation, then these exercises are ideal for you. You can do them daily at home and you will only need a 5 minutes.

Strength your arm muscles, legs and tight your belly. You will need about 30 to 60 seconds for each exercise.

Exercise 1

Lie on the floor, let your legs be flat with your body and put your palms under the shoulders. Lift your body up, but to stay flat. Rely on forearms and toes, and stay in that position for about half a minute.

Exercise 2

Breathe, relax your body and simultaneously lift up your arms and legs, relying only on the abdomen. This is an ideal exercise to strengthen the back muscles and stretch the spine.

Exercise 3

Repeat elbows moves from the first exercise, only this time lift the left hand (or right side) and rely on your right hand. After 30 seconds return to the starting position and do it on the other side.

Exercise 4

Turn aside, rely on the forearm and lift the body. Stay like that for about 30 seconds, put the other hand hon the hip , then repeat it on the other side.

Simple exercises for flexibility and elasticity

September 15, 2015 by Sheila Smith

If you belong to a group of people who are not too stretched, maybe you should try to deal with this. [Read more…] about Simple exercises for flexibility and elasticity

The best exercises for firm breasts

September 7, 2015 by Sheila Smith

The ideals of female beauty are constantly changing, but nice and firm breasts are always at the top. When it comes to cleavage, regardless of the size of the breasts, it is important that they are toned and firm. And that can be achieved with the help of targeted exercises.

Inverted push-ups

Place the palms on the wall, push as hard as you can against the wall and hold for a few seconds. Repeat the exercise ten times. When you gain strength, keep pushing for ten seconds.

Touching your elbows

Stand up straight, bend your arms slightly and place them on the hips. Try to make your elbows touch behind your back and hold the position for ten to fifteen seconds. Do this slowly and focus on stretching the muscles. Repeat the exercise eight times.

Stabdhasana

Connect your palms at chest height and press them together for five seconds and repeat the exercise ten times.

Push-ups

Push-ups are the best exercise if you want nice and firm chest.

Cobra pose

This exercise will not only help you correct your posture, but it will raise the breasts and tone your muscles. Lie on your stomach with your hands placed on the floor on either side of the chest. Slowly lift your upper body and look upwards. Hold the pose for ten seconds. Repeat 10-12 times.

2 quick and efficient butt lifting exercises

August 24, 2015 by Sheila Smith

In the life of every woman who takes care of your physical appearance, there is a desire to have a firm, tight butt. Fortunately, there is a series of exercises that are ideal just for these results, which within 3 weeks will already be visible. We present to you two effective exercises for firm, tight butt that will form your curves!

# 1: Side leg lifts – get “on all fours”, relying on your elbows and start to lift the leg to the side, bent at the knee. Repeat this exercise 5 times and raise to 30.

# 2: Leg kicks – while you are in the same position, with the legs bent at the knee kick them back back (in slow motion, of course). Lift the leg as high as you can. This exercise will be especially helpful in tightening the gluteal muscle. Repeat 4 sets and raise to 25.

Of course, if you want faster results, we recommend that you to start doing sports as well as cardio, such as running or cycling. This will quickly melt away the excess calories.

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.

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.

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.

6 exercises that will make your body perfect

June 5, 2015 by Sheila Smith

Not everyone is born as sports fans and there is large number of women who have never set foot in a gym or fitness center.
And we really understand!
However, if you want to be satisfied with the appearance of your body, we have to disappoint you, but – exercises are compulsory!
Don’t worry, that does not involve long hours of sweat and torture. It will take just 45 minutes a day to do exercises to target parts of the body.
Today we present 6 exercises that will activate the entire body and bring it to perfection.

1. Skipping rope – This is the best cardio workout if you’re not a fan of jogging or cycling. Besides being fun, skipping rope will speed up your heart rate and sweat you. Skipping rope burns more calories than any other cardio exercise. The best thing is that you can do this exercise anywhere.

2. Squats – A powerful exercise that helps to tighten the buttocks and legs, increase strength and burn calories. If you want to speed up your heart rate and increase the number of calories you burn, hop after each squat. Or, drop down into a squatting position and do small movements to stretch the muscles. Squats are really one of the best exercises for body shaping.

3. Push ups – Of course, we are referring to the so-called women push-ups that are done with your knees. Make sure that your back is always straight to do exercise correctly. Unfortunately, many of us avoid this exercise, because it falls within one of the more difficult categories. But, if you know that it makes miracles for your body, you would never avoid it. There are several types of push ups that engage different muscles. Change your hand position (closer to the breasts, further from the breasts) and make your own combinations. Push-ups not only tighten the torso and hands, it is also one of the best exercises for the chest (and all we want tight, firm breasts, right?)

4. Lunges – If you want beautiful sculpted legs, lunges are perfect for it! This movement isolates each leg and activates different muscles. If you want the best results use weights.This is an ideal workout for your legs!

5. Swimming – Great news for all fans of swimming – this exercise activates virtually the whole body. Disparate groups of muscles are activated while swimming. Moreover, swimming is a great cardio workout that will speed up your metoblizam and help you burn calories. So this year go to the pool and get the most for your body – swim!

6. Run – If you love running, then you are aware of how much this is a good exercise. Running is absolutely the best cardio workout. The recommendation is to combine the slower and faster pace if you want to speed up your metabolism and increase calorie burning. In addition to physical fitness, running has a great impact on psychological health – reduces stress, causes release of serotonin (happiness hormone) and reduces the risk of depression to a minimum.