Wednesday, April 24, 2019

Best Exercises to Reduce Belly Fat and Waist
Belly and waist are the areas of the body more complicated to work, but with these exercises you will achieve very favorable results.

Best Exercises to Reduce Belly Fat and Waist

Whenever the holiday season arrives, we tend to be very concerned about wearing a slim and attractive body, because we want to look nice in that bathing suit that we like so much.

To get your body in shape is not a task of a few days, because to achieve it we must follow an eating plan and also do some exercise routine to reduce belly fat and waist, like those presented below.

The area of the abdomen is one of the most difficult to get in shape, because it is made up of very short muscles that burn few calories, in addition it is an area in which fat accumulates very easily due to our sedentary lifestyle and poor body posture.

There is a study that states that exercise provides a better mood than money. So cheer up once and for all to activate yourself, because the benefits will be many.

We recommend the following exercises, for which you will only need a yoga mat:

Legs Elevation

Lying on your back, with your back straight, place your hands with your palms facing the floor under your hip.

Raise one of your legs to 90 degrees to your back, then lower it, but do not allow it to touch the floor again. Now it is the turn of the other leg, insert both in two sets of ten repetitions for each leg, you must never bend them.

Reverse Bicycle

Do you remember the exercise of pedaling lying down? Well, this is very similar, it's just different in the way you move your feet.

Lying on your back, and with your hands as in the previous exercise, pedal backwards, like making a circle with your feet. Count ten repetitions for each leg.

Knees to Chest

In the same position, flex your knees together until they reach your chest. Don't worry if you don't make it in the beginning, don't force yourself. Once you have brought them as close as possible to your chest, stretch and repeat. Do 10 repetitions in total.

In addition to these exercises, we recommend you eat a healthy diet, take into account this list of foods you must eat to get rid of the belly.

Tuesday, September 18, 2018

Crossfit Exercise That Burns More Calories
Many times it doesn't matter the time but the intensity and dedication we give to each training to make it work.

Crossfit Exercise That Burns More Calories

We live in a world in which we are constantly on the lookout for our weight, both for health and beauty, we look for options such as food plans and exercise, there are those who have long practiced various routines but see slow results, but in itself what exercise is the most calories burned?

Today one day a study has shown that is the so-called Crossfit especially the "cindy" one of the most complete and effective exercises to lose weight, as they burn up to 13 calories per minute as indicated by research made members of the universities of Alabama, Georgia and Kennesaw.

Crossfit Exercise That Burns More Calories

Many times we ask ourselves how long is the time that we must train for it to take effect, it turns out that this exercise takes you only 20 minutes to practice, there are several rounds that involve doing squats and flexions one after the other.

Those who carried out the practice within the study burned up to 260 calories in that time, which is actually little but effective, compared to other types of disciplines.

It is clear that for a good operation the main thing is the disposition and the dedication that whoever does it dedicates to it, the good trainings are there but the effort is made by each one.

Crossfit Exercise That Burns More Calories

The research indicated that intense training keeps the metabolism active longer, but this post-combustion effect tends to disappear quickly.

But according to John Porcari, professor of exercise and sports science at the University of Wisconsin, "burning calories per minute is not always the best way to evaluate the amount of energy used in a workout.

That's why according to what your objective is, it's the type of training you should look for, burn energy, look for something more vigorous, burning calories can be something intense with less time, but the important thing here is to stay active a little or a lot but move that will help you to have a healthier future while taking care of your diet.

Saturday, August 4, 2018

Guidelines for Exercising in Hot Weather
In summer, many people exercise, and with the high temperatures, it is necessary to be especially careful and to train at the right times and places, to wear suitable clothing and to take precautions regarding the sensations that our body tells us at all times.

Tips For Exercising Safely In Hot Weather

In order to avoid any risk and workout in the best possible way, it is advisable to set aside "a time of 10 to 15 days of conditioning at high temperatures, starting the exercise gradually and progressively and increasing the intensity gradually; to schedule training at the least hot hours; to avoid high-intensity exercises and to maintain adequate hydration before, during and after training, together with a correct diet".

Hours and places to workout in summer

The best advice is not to exercise at high temperatures. "In the open air, 20º - 24º C are considered good temperatures for training, and it is dangerous to train from 32º C onwards, and this is aggravated by the high relative humidity of the air", says the teacher. Therefore, it is necessary to "look for times when these circumstances occur, which occurs in the extreme hours of the day and not in the central hours (12:00 to 17:00)," he adds.

The places where we do our training should be "cool, ventilated, with adequate relative humidity, with adequate shade and taking into account the altitude", the specialist points out. Other options that we can consider for exercise are to practice it in the aquatic environment.

Appropriate clothes to workout in hot weather

With regard to clothing, it should be "light-colored, breathable and quick-drying dry fit, preferably with sleeves and shorts, as well as a protective cap and sunglasses, while footwear should be comfortable, tight and suitable for the surface on which we train". In addition to this type of clothing, the parts of the body that remain in the air must be protected by the application of protective creams and Vaseline.

Hydrate ourselves before the thirst comes

To do sports we have to hydrate ourselves before we have to be, so during exercise, "drinking water every 20 to 30 minutes is a good guideline," says the specialist.  In general, "drink water (500 ml) in the two hours prior to training, refill with water during training if it is less than one hour and with isotonic drinks if it exceeds it or is of high intensity, and refill (approximately 1,200 ml) in the hour following completion". Not all liquids are good, so you should avoid alcoholic beverages and those containing stimulants, such as caffeine and taurine, among their ingredients, because with them, dehydration occurs more quickly.

How our body manages summer workout

The dehydration that we can suffer when playing sports in high temperatures presents a series of symptoms. "Dizziness, nausea, heart rhythm disturbances and muscle cramps are an indication to go to shaded areas and start drinking fluid". In addition to these symptoms, we can also suffer from heat stroke that will require the attention of a healthcare professional.

Our body gives off the heat, and the best way is to do "a correct cooling after the end of the main part of the training by carrying out a period of exercises of return to calm with progressive decrease in intensity and adjusting them to the activity carried out", explains the teacher. In addition, another mechanism that our body has for expelling heat is rehydration, provided it is done properly.

People with higher risks when training

Training at such high temperatures at this time of year "can be a problem for people with certain basic pathologies, or it can be the cause of certain illnesses", says the specialist. Thus, dehydration can significantly affect "people with alterations in thermoregulation that can make them more prone to cramps and other muscular-skeletal injuries". More people who should be careful when training in summer are those who suffer from "blood pressure disorders, skin problems or allergies to their own sweat".

RELATED: How To Flatten Your Abs in 2 Weeks at Home

On the other hand, heat stroke can be suffered by "people with poor physical fitness, a history of cardiovascular disease, obesity, and those who ingest alcohol or have individual susceptibility".

Monday, April 9, 2018

How to Lose 10 Pounds in Just 2 or 3 weeks

How to Slim Down Belly Fat

You want to lose 10 pounds in 2 or 3 weeks if you follow 2 simple diet changes and 3 easy exercises suggestions you can achieve it. It's proven and there's nothing difficult about it. In fact, instead of giving you more trouble in life, after this plan "how to lose 10 pounds in 2 or 3 weeks" will simplify and make life more enjoyable and less stressful.

How to Lose 10 Pounds in Just 2 or 3 weeks

Diet Tips #1: Eat protein and fiber at every meal

To lose 10 pounds in 2 to 3 weeks, you need to speed up your metabolism and improve the "emptying time" of your digestive system by speeding up your metabolism by eating more protein. One advantage of this is that when protein is consumed in each meal, it slows down the absorption of carbohydrates from your food.

So, while you want food to get out of your body as quickly as possible, you don't want your blood sugar to skyrocket because of the rapid absorption of carbohydrates.

Fiber helps clean out toxins trapped in the small and large intestines so that your digestive system can quickly take all the important nutrients from food by getting the unnecessary food parts of your body quickly.

A large selection of food is 1 can of black beans every day, divided between 2 meals. 1 can of black beans contains 25 grams of protein and 25 grams of fiber. Perfect, thus managing to thin the belly.

Diet Tips # 2: Eat smaller, more frequent meals instead of 2-3 large meals

Eating smaller meals more often does 2 things. It gives your digestive system a kind of rest, it is not stressed and overloaded by having to quickly digest a large amount of food in 1 hour. Number 2, you will not get a massive increase in blood sugar levels leading to the carbohydrates that became body fat.

So to lose 10 pounds in 2 or 3 weeks follow these 2 dietary tips.

Now to the simple suggestions of the exercises, very important in how to slim down the belly.

Exercise Method #1: 2 minutes of mini-training throughout the day is better than 1 45-minute session

The reason these little quick exercise routines work best every now and then, during a workday to lose 10 pounds faster than a workout session is because you are often giving your body small increases in metabolism. 2 minutes to boost mini-sessions during television commercials for a one-hour television program, this would be training the body to work on a higher and faster metabolism much better and for much longer than a "1 and done" session that was 45 minutes.

Exercise Method #2: full body training 3 times a week

The full-body workout with large weight lifting movements such as squats and dead weight will allow you to not only get in and out of the gym faster (which saves you time), but also "excite" and direct the nervous system better than smaller type exercises such as weight and triceps pushdowns.

Why is it important if you want to lose 10 pounds?

Well, because if you were to build a little more muscle, the basal metabolic rate would increase. How, it's simple. Each pound of muscle burns creates an extra 30 to 50 calories more than a pound of fat. A pound of fat burns only 2 calories a day if you exercise or do nothing. But a pound of muscle needs more energy, so you burn 30-50 calories a day. Do your math.

So in short, if you build more muscle (squatting and dead weight make it faster), you burn more calories and so more fat than losing a lot of pounds in 2-3 weeks. It is a question of efficiency and effectiveness. Squats and dead weight achieve both, as they are full-body exercises. Do 8 sets of 10 repetitions for each exercise. Rest 1 minute in between series doing this will progress you quite a bit on how to slim your belly down fast.

Exercise Method #3: Walk at least 30 minutes a day, 3 days a week

Before you make fun of this and ask how to lose 10 pounds when walking, it is necessary to understand 1 very important concept. Your body has a weight that is comfortable in. This is called a set point. What happens when you lose weight fast, your weight falls off, but your body's set point doesn't, it stays the same. When that happens, your weight will be regained and returned back to the set point.

Walking has been shown to help your body adjust its lower set point while you are losing weight. I'm not suggesting that walking is excellent for direct weight loss. It is not. But it's great for lowering the set point while you're losing weight.

RELATED: Great Running Workout

With its body weight and weight of the whole point of it, the body has no internal reason to regain weight.

So with these 2 simple methods of diet and exercise you can slim down your belly and lose in 2 or 3 weeks 10 pounds.

How to Lose 10 Pounds in Just 2 or 3 weeks - You want to lose 10 pounds in 2 or 3 weeks if you follow 2 simple diet changes and 3 easy exercises suggestions you can achieve it.

Sunday, February 25, 2018

7 Ways to Exercises Your Abdomen - The Best Ab Exercises for Women
To have a perfect looking stomach, you must perform abdominal exercises for almost 15 minutes a day. Males do not get attracted to females who have excessive stomach fat. Abdominal exercises will help females give their upper torso a better shape and size and will help women look beautiful and attractive.

7 Ways to Exercises Your Abdomen - The Best Ab Exercises for Women

There are different types of abdominal exercises. Most of these exercises don’t need any sort of equipments like dumbbells. You only need to make certain moves to perform the exercise. Following are some of the best exercises for middle part of the body:

Captains Chair Leg Raise Exercise

Another very effective exercise for abs is Captains Chair Leg Raise. In this exercise you use a machine on which you hang and keep your knees bent for some time and repeat this action again and again. This exercise has a direct impact on your abs and you can feel the impact while you perform this exercise.

Bicycle Exercise

The best start up exercise for women is Bicycle exercise. You must know that this exercise can not remove your fats completely but they aid you in giving yourself a better look and keep you healthy and fit.

Ball Crunch Exercise

You might have seen a big ball in all fitness centers. This ball is known as Exercise Ball. Ball Crunch exercise is gaining popularity day by day and the results are much better than ordinary floor crunches.

Vertical Leg Crunch Exercise

Some fitness clubs also recommend Vertical Leg Crunch for waist and perfect six-packs.

Side Plank with Leg Raise

Similar principles to the “Side Plank with Rotation” above but this time you include some hip ABduction. For this exercise you stay in the side plank position and raise the top leg slowly. Avoid external rotation or opening of the hips, stay in line. This exercise is not only intense on the lateral workings of the core but also strengthens the Glute Medius, an important muscle for hip stability and often weak in today’s society.

Long Arm Crunch Exercise

One of the most difficult exercises for abs is Long Arm Crunch where you have to stretch and straighten your arms behind you. You have to spend ample amount of time to gain perfection in this exercise.

Slow Mountain Climbers

The core is primarily designed to prevent movement of the spine, this protects your spine from sudden movements or impacts that may threaten you. Slow Mountain Climbers place the spine in a stable position with gravity pushing down on it. By alternatively drawing the knees to the elbows you challenge your spines stability as well as activating the obliques.

The different kinds of abdominal exercises give you perfect waist and better looking abs. Keep devoting time to these exercises and you can obtain your objectives very easily.

The Best Ab Exercises for Women - 7 Ways to Exercises Your Abdomen - To have a perfect looking stomach, you must perform abdominal exercises for almost 15 minutes a day.

Tuesday, February 6, 2018

A Killer Abs Workout For a Flat Six Pack Stomach
If you want a great looking set of abs or tight toned stomach then apart from getting to low levels of body fat you need to be doing the right ab exercises that really work them properly. This means forgetting about outdated crunches and sit ups and start using more modern techniques that really deliver the best results. I personally only work my abs about twice a week, which is more than enough, and when I do I like to use a circuit type abs workout to not only fatigue the abdominals but burn some extra fat as well. So if your ready to work your abs a little different try this very effective five exercise abs workout.

A Killer Abs Workout For a Flat Six Pack Stomach

The first exercise is a Mountain Climber. To get into position, place your hands on the floor, your feet on the floor as though you are going to do a push up then keeping your hips flat and your abs contracted bring a knee up to your chest then take it back. Repeat with other leg and do 20 reps.

Next is The Side Plank - Balance on one forearm with your body straight and ankles together. Hips should be as high as possible and chest pointing outwards. Hold the position for 30 seconds before changing sides.

A Killer Abs Workout For a Flat Six Pack Stomach - The side Plank
Side Plank

Then you need a stability ball for jack-knives. So feet on ball and hands on floor in push up fashion with back straight. Then controlling the ball bring your knees up to chest or as far as they will go. Return to start position making sure your legs are straight - 20 more reps please.

Then it's on to Russian Twists. Sit on the floor slightly leaning back until your abs are engaged. Take the stability ball or a medicine ball if you want more resistance and holding it your hands rotate your body side to side and touch the ball down. Legs should be slightly bent but if you want to make it harder bring your feet off the floor. Great for your oblique muscles this one. 40 reps (20 each side)

Then to finish your abs off it's a Plank of some description. Personally I sometimes just do a standard plank with elbows and toes on the floor with a straight body and braced abs. Other times I may put my feet on a medicine ball or stability ball. Whatever you choose try to do as long as possible to failure.

A Killer Abs Workout For a Flat Six Pack Stomach - Plank

If you feel like more then give yourself a minute or two of rest then complete the circuit 2-3 times more. I hope you liked this abs workout and that you have been persuaded away from crunches and all those other waste of time ab machines. Combine these types of circuits with a clean diet and lots of intensive cardio and resistance training and you will have a slim flat stomach or a super sharp six-pack in no time.

RELATED: How To Flatten Your Abs in 2 Weeks at Home

A Killer Abs Workout For a Flat Six Pack Stomach - if your ready to work your abs a little different try this very effective five exercise abs workout.

Article Source:

Thursday, August 10, 2017

How To Get Abs Fast in 4 Weeks
Who doesn't dream in this season to proudly display a sculpted abs? Without a doubt, a sculpted abs is sexy, and they easily draw attention from others even with little exposure. Learning how to get a 6 pack is not all that hard, in fact it is pretty easy to do if you take the time to learn the exercises that are most effective and efficient in doing so, but more importantly than that is making sure your eating the right foods.

How To Get Abs Fast in 4 Weeks

The Six-Pack abs diet plan

Try to eat 4-5 times a day (pay attention to the amounts) or about every 3-4 hours. At each meal, consume a serving of protein (fish, egg, chicken and other lean meats)

Between meals, consume nuts, seed, avocado, and protein

Breakfast and your second meal should contain some carbohydrates like oatmeal, as well as a fruit.

Lunch: Brown rice, quinoa, sweet potato are good options.

For dinner, consume vegetables but avoid starches.

Moisturize yourself throughout the day especially during warm periods and during your workouts.

Every 10 days, enjoy a meal of pleasure. Eat whatever you want. This diet may seem strict but revealing your abs in just 4 weeks imposes sacrifices. At the end of your training, consume a post training shaker composed of 40 to 50 g of carbohydrates (optional) and 20 to 30 g of protein. This stabilizes your hormonal system and allows optimal tissue regeneration as well as a stable blood sugar level.

The best ab exercises

Run the 6 exercises 3 times 4 times a week (ideally Monday, Tuesday, Thursday and Friday) for 4 weeks. On Wednesdays and Saturdays, do 45 minutes of walking on treadmills with tilt (do not run). Rest on Sunday.

Your training session should last 45 minutes. If you finish before, perform walking on treadmill with tilt until reaching 45 minutes of activities. Concentrate on movement rather than speed.

Overhead Bench Squat

With a properly weighted bar, held over your head, stand in front of a bench. Keep the bar above your head and sit on the bench keeping your head and bust high. The bar will lean forward as you sit down, try reversing the trend, get up and repeat the move.

  • Number of sets: 3-4
  • Number of repetitions: 20-30
  • Rest between the sets: 30 seconds.

Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. You can also lower the bench one notch.

Knee Opposite Elbow

In the pump position rotate your right knee under your body to try to touch the opposite elbow. Keep the hips low and alternate, it makes a repeat.

  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between the sets: 30 seconds.

Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Knee Elbow

Same movement but without crossing, the right knee touches the right elbow and vice versa. Keep the hips low and done once on each side, this makes a repeat.

  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between sets: 30 seconds.

Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.


Make as much pumping as possible. If the classic position is too difficult, making the pumps by leaning on your knees, the movement will be simpler because the weight supported by the arms is weaker. Do not forget to contract your abdominals during the movement.

  • Number of sets: 3-4
  • Number of repetitions: 15
  • Rest between the sets: 30 seconds.
  • Adjust by making a maximum of conventional pump.

Swiss ball hamstring curls

Lie on your back with the ball positioned under the heels of your legs straight. Keep your hips on the ground and bring your heels back to your buttocks.

  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds

Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds.

Dumbbell Lunge to Overhead Press

Take a dumbbell on each shoulder and put yourself in the slot position. Bend your knee to the ground in front slit and push the dumbbells over your head.

  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds

Dumbbell Lunge to Overhead Press

After your 3 repetitions of these 6 exercises, finish your 45 minutes of training by walking on inclined mats.

RELATED: How To Flatten Your Abs

This type of training is complete, it will require on each exercise the abdominal strap while recruiting other big muscular group (pectorals on the pumps, legs on the squats …). You can repeat it several times a week or simply replace one of your usual sessions with it.

Sunday, July 16, 2017

Lose 15 Pounds In 15 Days With This Workouts
The objective is to spike your metabolic rate so that you burn up calories all day long, as well as help you maintain lean muscle mass tissue.

This is going to involve you performing 2 weight lifting workouts per week along with an additional 2 interval cardio training sessions per week, for a total of four workouts overall.

Then the other three days of the week are going to be devoted to rest and recovery.

Lose 15 Pounds In 15 Days With This Workouts


For your weight lifting workout, you’ll be doing a full body approach, so you’ll hit each and every muscle group in the body at once, and you’ll be using primary compound exercises so that you are able to work as many muscle groups at once as possible.
This will provide a stronger metabolic rate increase, it will help to get you in and out of the gym faster, and it will help you maintain your muscle mass tissue better since you’ll be able to lift more weight overall.

Basically, it’s a win-win.

You’ll be keeping the total rep count a bit lower to the 6-10 rep range, which will ensure that you area able to lift a weight that challenges you and keep your lean muscle mass tissue.

Furthermore, you’ll be using slightly shorter rest periods to provide a greater metabolic spike and to give you a bit of a cardio workout at the same time.

Let’s show you your workout. Remember that this is to be done twice per week (so one workout on each day), and you should always leave at least one day off between sessions – if not two days.

Workout 1

45 seconds
Bench Press
45 seconds
45 seconds
Shoulder Press
45 seconds
45 seconds
Bicep Curl
30 seconds
Tricep Extension
30 seconds
Bicycle Crunch
30 seconds

Workout 2

Leg Press
45 seconds
Incline Bench Press
45 seconds
45 seconds
Lat Pull-Down
45 seconds
45 seconds
Lateral Raise
30 seconds
Leg Extension
30 seconds
Hamstring Curl
30 seconds
30 second hold
30 seconds

Lose 15 Pounds In 15 Days With This Workouts



Now that you have your weight training workout portion in place it’s time to consider the cardio training element of things.
Because you are aiming to keep your metabolic rate as high as possible, you’re going to want to implement interval training to this protocol.

For interval training, you’ll want to perform shorter bursts of all out cardio training and then couple those with an active rest period of about two to three times as long.

So for instance, you could perform 20 seconds of interval training and then 60 second rest periods. Or, you could perform 30 seconds of interval training and then 90 second rest periods.

Choose whatever you’re comfortable with and do this 5-8 times per session, starting with a warm-up and ending with a cool-down.

Use your favorite mode of cardio training, but one that does allow you to accelerate quickly as that will be key to seeing results from this sort of workout.

You are to perform this on off days from your strength training workouts, twice per week.

Lose 15 Pounds In 15 Days With This Workouts

*Dietary Provision:

Now, one final thing that you must note is that because both of these workouts are so intense and require more energy than your diet is providing, you need to eat some carbohydrates before the workout. 

To the snack or meal before you are going to do the workout sessions mentioned above, you should add one of the following:
  • ½ cup brown rice
  • 2 slices whole grain bread
  • 1 large baked sweet potato
  • 2 servings whole grain cereal
  •  ½ cup oatmeal (raw measurement)
  • 2 bananas

This will provide you with the fuel you need to exercise properly and maintain your strength levels.

RELATED: Top 6 Weight Loss Friendly Snacks

Lose 15 Pounds In 15 Days With This Workouts

Lifestyle Factors

Finally, if you want to be successful with losing 15 pounds in 15 days, there are some further lifestyle factors that do need to get considered.

You can’t just hit the gym and expect fat to melt off your body, you need to be doing everything right 24 hours a day.

The top things to focus on here include:


Make sure that you get at least 8 hours of sleep each night. If you aren’t sleeping enough, your metabolic rate will be slower, you’ll store more body fat, and you won’t see as fast of results. Plus, you won’t recover from your workouts as well either.

It’s not a good situation to get yourself in.


For the time being, avoid drinking at all costs. Alcohol is only going to cause the breaks to be put on fat loss, making progress that much more difficult.

It contains calories and stops all fat burning from taking place.

Drink only water and green tea while following this plan.


Finally, aim to keep your stress levels as low as possible. Having too much stress will only encourage abdominal fat accumulation, making you look less lean than you could be.

Plus, it’s likely to lead you to emotionally eat, which we don’t need to tell you isn’t going to end up helping you with your efforts.

Use good stress management techniques – journal, talk to a friend, take a bath, or go for a walk. Do whatever it takes to bring your levels down.

Don’t let yourself down. Give it all you’ve got and you will be seeing good results to come.

RELATED: How to Lose Belly Fat Fast for Women With 3 Simple Strategies

Tuesday, July 11, 2017

How To Flatten Your Abs in 2 Weeks at Home

Super-trim and flat abs are many dieters’ dream – but how do you achieve them?

The answer is simple.

In conjunction with the foolproof weight loss food plan, you need to do some toning exercises to transform your body.

How To Flatten Your Abs in 2 Weeks at Home

Remember to do these in the evening for 20 minutes, once every three days (between your thigh and butt workouts).

Here’s how to flatten those abs:

The Plank

This abs workout doesn't require much movement, but it packs a punch.

For this ab workout routine you will start on your stomach. Again, you can use a mat for comfort.

Bring yourself up so you are resting on your forearms. Position your elbows underneath your shoulders. Place your palms flat against the ground. Once in position bring the rest of your body up as if you were doing a push up.

Hold this position for 10 seconds, building on the time as your body allows. You'll want to build up to 30 seconds or challenge yourself for the full minute. Keep good form and bring your naval in towards your spine for the best results.

Abdominal Hold

Now sit tall on the edge of the chair with your hands on the edge of the seat and your fingers pointing to your knees.

Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your body off of the chair. Hold for as long as you can, shoot for 5 to 10 seconds.

Lower yourself down and repeat. Continue this exercise for 1 minute.

Beginners can keep one foot on the ground for additional support.

Navel Pull-In

Kneel on the floor in front of a chair with your knees hip-width apart.

Bend forward at your waist and place your elbows on the chair.

Breathe in and exhale, slowly contracting your navel in toward your spine. Pull your navel in and hold for 5 to 10 seconds.

Do as many reps as you can each time, building up to 10 reps.

Superman Raises

Get on all fours, aligning your knees under your hips and hands under your shoulders.

Lift your right arm to shoulder height and your left leg to hip height, hold for two counts. Reach forward with your fingers and back with your heel.

Repeat this exercise on the opposite side. Do 20 reps, alternating sides.

To burn a few more calories, touch your opposite elbow to your knee as you pull your arm and leg in.

Leg Lifts

Sit up with your back straight on the floor, with your legs stretched out and your toes pointing towards the ceiling.

Slowly raise each leg as high as you can, pulling in your abdominal muscles, then lower it. Raise and lower the alternate leg. Repeat the set of raises 20 times.

Rest for 20 seconds… then repeat all of the exercises until the 17 minutes is up.

Next Steps

Don’t forget, you will not do these exercises again for two days, because you will be working on your legs and butt, so put plenty of energy into it.

There are also a few little tips you can use to help perfect your abs faster and more effectively, so read on…

5 Secrets to Flatter Abs!

The exercise that you will do, both cardio and toning, will take care of giving you a much better body. The food will certain help you shed the pounds. But what about those little tips that go beyond diet and exercise?

Here are few extra secrets for flatter abs:

1. Don’t eat late at night – This doesn’t just mean takeaway pizza, don’t eat any meals, however healthy, after 8pm.

This is because the body will find the late-night calories much harder to burn off and is more likely to hold onto the excess energy in the form of fat.
Guess where?

That’s right, all around your waist.

Don’t risk more belly fat, only eat before 8pm and try to drink just water and herbal tea after this time too.

2. Keep on drinking lots of water – Most people suffer from dehydration on a daily basis, but have no idea why they feel sluggish and find the excess weight hard to shift.

Remember, we are 60% water. We need to keep ourselves constantly topped up in order to be able to enjoy peak health and lose maximum weight.

3. Don’t skip your snack – Always eat a light healthy snack in the afternoon. There is a great reason for this and it revolves around insulin.

A healthy snack boosts your metabolism and balances out your blood sugar. When you keep your blood sugar lower you keep your insulin levels lower.

Insulin needs to be kept low, because it is what tells your body to store fat around your waist. If you eat every 3 or 4 hours, you avoid the great peaks and troughs in your blood sugar levels, which are detrimental to your health.

4. Chew well – Digestion begins long before you swallow. Chew your food properly, until it is ground into a paste in your mouth.

That way all the right enzymes can work on the food and start to break it down. If you do not chew your food properly, you are likely to suffer from indigestion and bloating, which work against you when you are trying to lose weight.

5. Laugh a lot! – This is the most fun tip ever. The diet really will take care of the food side of shifting the weight for you, but this is one of the enjoyable little lifestyle changes that can really help.

Laughing – deep, spontaneous ‘belly laughs’ - are just that; they work your belly muscles.

You don’t have to spend all day rolling around laughing at jokes (as if you had the time). However, being happy will actually help you to lose weight and studies have shown that feeling down causes people to eat more and exercise less effectively – so keep on laughing!

That’s your abs sorted, if you just stick to the plan. Now it is time to take a look at your butt…

Thursday, June 8, 2017

6 Best Kettlebell Circuit Workouts
So what exactly is a kettlebell? It is a very simple bit of gym equipment, a cast-iron weight with a handle. They were invented in Russia several centuries ago and used extensively by the Soviet army in physical training programs during the twentieth century. More recently they have seen a resurgence in popularity. Walk into most gyms now and you will see a variety of kettlebells. They are also extremely popular with personal trainers and athletes.

6 Best Kettlebell Circuit Workouts

Above all, the main use for kettlebells is to perform dynamic exercises that combine cardiovascular, strength and flexibility training.

Friday, April 14, 2017

Maximum Impact Exercises for Women to Do at Office
You love your job, and why should you not? It makes the ends meet. However, a job can be hazardous to your health, especially, if you work on a desk.

Office spaces are made to minimize movement and increase productivity. However, little did the makers of office spaces know that these same spaces can become a risk for desk workers, making them add a dozens of pounds every few days and straining parts of their bodies.

Maximum Impact Exercises for Women to Do at Office

The desk jobs not only increase weight but also strain the back, wrists, eyes and even neck, according to studies published by some universities.

Another disadvantage of office work is stress. Surveys suggest stress can lead to depression, multiple health issues and sometimes even deaths.

To combat this adverse effect of office routine, it's of essential importance to exercise regularly. But can one take out the time for exercise?

Helpfully, health practitioners have created workout routines for workplaces.

So, take out the time to work out between deadlines with these six maximum impact exercises.

Roof Raises:

Stand in an open space and push towards the ceiling with both your hands. Get weights in hands to maximize the impact.

Impact area: Shoulders and biceps

Hamstring curl:

Stand in an open area. Now bring your left foot near your rear, while bringing your hand in front. Repeat with the other foot.

Impact Area: Legs, Hips

Knee Lifts:

Similar to hamstring curls but opposite. Bring your knee towards your stomach while your hands go in the opposite direction.

Impact area: Knee and Hips

Desk Pushups:

Place your hands either on a wall or on the desk. Press your body forward like a normal pushup. The only difference is that desk pushups are inclined.

RELATED: How To Do A Perfect Push Up

Impact area: Triceps, Chest

Chair Dips:

While sitting on your seat, get up while holding the handles of your seat. Lift your body up by pushing with your hands. Remember, you need a stable seat for this exercise.

Impact area: Triceps, Wrists


You see Barack Obama running in the White House. Why can't you? Though this might seems impossible in small offices, but try to take at least 100 paces per minute, whether on a machine or in office. If possible get outside the office for a small jog.

Impact area: Whole body

You may forget to do exercise on a regular basis in office. The best way to remember is to make a calendar and work accordingly. Take a break every two hours, do the exercise for around five minutes and get back to work.

Article Source:

Thursday, March 30, 2017

Exercise to Slim Down Thighs - 5 Moves to Slim Down Your Thighs
Over time fat accumulates in the body and fat deposits in the thighs are a problem area for many. In order to effectively lose fat in the body, proper diet and exercise are required, but with a few targeted exercises you can better tone and shape your legs while slimming down and getting in shape. These exercises can be done at home without any equipment.

Exercise to Slim Down Thighs - 5 Moves to Slim Down Your Thighs

5 Exercises to Slim Down Thighs

1. Wall Squats - Front Thigh Exercise

Wall Squats - Front Thigh Exercise

Standing against a wall, extend your feet in front of you about 2 feet from the wall. Inhale, then while you exhale bend your knees and slide down the wall. Try to keep your head against the wall. You want to go down as far as you can to a sitting level. If your knees hurt then don't go down that far yet. Hold the position for 5-10 seconds, and then slide back up. With some practice you will be able to get in the sitting position and hold it for 1-2 minutes!

2. Lunges - Front Thigh Exercise

Lunges - Front Thigh Exercise

Stand with your feet shoulder width apart. Then take one step forward, with the heel landing first, and bend the knees to create resistance on the front leg. The back knee should be nearly touching the ground. Then go back up to a standing position. The next step forward should be made by the opposite leg.

3. Seated Hip Twist - Outer and Rear Thigh Exercise

Seated Hip Twist - Outer and Rear Thigh Exercise

Sit on the floor and extend your legs straight out in front of you. Bend your left knee and place your left foot over your right leg. Wrap your arms around your left knee and gently pull your knee towards your right shoulder. Hold this position for 20 seconds. Then repeat the steps using the other leg for one repetition.

4. Seated Butterfly - Inner Thigh Exercise

Seated Butterfly - Inner Thigh Exercise

Sit on the floor with your back straight. Put the soles of your feet together and pull them in close to your body. You can also apply light pressure to your thighs by placing your hands on the inside of your knees and slightly pushing down. Hold this position for 20 seconds.

5. Seated Split Stretch - Inner Thigh Exercise

Seated Split Stretch - Inner Thigh Exercise

Sit on the floor and spread your legs out as far as possible in each direction. While in this position lean to one side and extend your hands toward your toes. Grab your foot if you can. Hold the position for 20 seconds. Then lean toward the opposite side and try to grab your other foot.

For each of these exercises you should try to complete 15-20 repetitions for one set. Once you can do one set easily add another one. If you can stick with it you should see results within 4-6 weeks. These exercises should be done 3-4 times a week, or every other day. That way your body has a day to rest and repair itself before the next workout. Also remember to stay hydrated while exercising by drinking plenty of water.

RELATED: Leg Workouts for Women: Get Those Wow Legs at Home

Article Source: