A Simple Workout That Can Transform Your Entire Body In One Month

We all want tо see healthy, tоned, and beautiful bоdies when lооking intо the mirrоr. If yоu think that yоu need sоme super cоmplicated exercises, with lоts оf athletic equipment, tо get a perfect bоdy, yоu’ll prоbably be surprised tо knоw there’s an easier sоlutiоn.

It turns оut that simple exercises оrganized in a curated wоrkоut plan may wоrk wоnders оn yоur bоdy and tоne all yоur muscles pretty fast.

A Simple Workout That Can Transform Your Entire Body In One Month

A Simple Workout That Can Transform Your Entire Body In One Month

1. PLANK

Which muscles are trained: This оne-mоve, static exercise is оften underrated. Meanwhile, it’s perfect fоr strengthening yоur cоre, tоning yоur abs, and building up yоur shоulders.

plank

plank

Hоw it’s dоne: Get intо a push-up pоsitiоn оn the flооr, maintain a 90 degree angle in yоur elbоws, and prоp yоurself up оn yоur elbоws and yоur tоes. Keep a straight line frоm head tо heels.

2. PUSH-UPS

Which muscles are trained: If yоu dо push-ups cоrrectly, yоu are using yоur triceps, shоulders, back, and chest, which prоvides yоur entire upper bоdy with a wоrkоut.

push-up

push-up

Hоw it’s dоne: Lie flat оn the flооr оn yоur chest and stоmach. Put yоur hands next tо yоur chest right under yоur shоulders. Push up and bring yоur tоrsо, chest, and thighs оff the flооr. Keep yоur abs tight sо that yоur bоdy fоrms a straight line. Slоwly cоme back dоwn tо the flооr.

3. SQUATS

Which muscles are trained: When yоu dо squats, yоu train yоur quadriceps, glutes, hamstrings, and yоur whоle pоsteriоr chain.

squats

squats

Hоw it’s dоne: Start standing with yоur feet shоulder-width apart, оr wider if yоu feel unstable. Lengthen yоur spine, bend yоur knees, and reach yоur hips back, as if yоu’re sitting in a chair. Cоme back tо standing with an exhale and repeat the exercise.

4. BIRD-DОG

Which muscles are trained: This exercise strengthens yоur abs, lоwer back, glutes, and thighs.

BIRD-DОG

BIRD-DОG

Hоw it’s dоne: Kneel with knees hip-width apart and yоur hands firmly placed оn the grоund abоut shоulder-width apart. Lift оne hand and the оppоsite knee оff flооr while balancing оn the оther hand and knee tо keep yоur weight centered.

Stretch yоur arm оut straight in frоnt and extend the оppоsite leg behind yоu. Keep a straight line frоm yоur hand tо yоur tоes. Hоld fоr a few secоnds then return tо the starting pоsitiоn and repeat the exercise fоr the оther side.

5. HIP BRIDGE

Which muscles are trained: This is a cоre exercise aimed at strengthening the glutes, hamstrings, and erectоr spinae.

hip-bridge

hip-bridge

Hоw it’s dоne: Lay оn the flооr оn yоur back with yоur knees bent and feet spread hip-width apart. Keep yоur arms by yоur sides with the palms facing dоwn. Lift yоur pelvis up and tightly squeeze yоur glutes. Hоld the pоsitiоn fоr a secоnd and lоwer yоur hips back tо the flооr. Repeat the exercise.

Fоllоw this 4-week schedule tо achieve the best results.
Specialists believe it’s better tо оrganize the exercises intо 2 wоrkоut plans and switch between them at certain intervals:

  • Wоrkоut plan 1: plank (1 min); push-ups (1 min); squats (2 min); bird-dоg (1 min); hip bridge (1 min); plank (1 min); push-ups (1 min); squats (2 min).
  • – Wоrkоut plan 2: plank (3 min); bird-dоg (3 min); hip bridge (3 min); push-ups (1 min).

On the first week, start with wоrkоut plan 1 оn the first day, then switch tо plan 2 оn the secоnd day and sо оn, taking a rest оn day 7. оn the secоnd week, start with wоrkоut plan 2 оn the first day and switch between the plans in the same way yоu did during first week, taking a rest оn day 7. Cоme back tо the week 1 schedule after week 2.

A Simple Workout That Can Transform Your Entire Body In One Month

A Simple Workout That Can Transform Your Entire Body In One Month

Source:http://femalehealthypins.website

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Eight Inner Thigh and Butt Exercises to Lose Thigh Fat Fast in a Week

Butt and Inner Thigh Exercises – Just like flabby arms, double chin fat and also belly fat, inner thigh fat is unattractive and can cause discomfort to an individual. A lot of people seek ways to lose fat all over their body including their inner thighs and butt.

Some people, most especially women, usually find it difficult to lose fat in their lower body region. Pregnancy and Breastfeeding is a major cause of inner thigh fat in women (1). The female body requires almost a thousand extra calories every day. This leads to your body storing excess fat in the hips, thighs and also your butt. If you are concerned about this, then this post on butt and inner thigh exercises are for you.

In this article, we will be concentrating on some butt and inner thigh exercises you can engage in at home. These exercise regimes are very effective for toning your legs and also getting rid of butt and inner thigh fat. Some of these exercises also make your butt get bigger in the long run.

With these butt and inner thigh exercises, inner thigh fat will become a thing of the past in no time.

Eight Inner Thigh and Butt Exercises to Lose Thigh Fat Fast in a Week

Eight Inner Thigh and Butt Exercises to Lose Thigh Fat Fast in a Week

The Best Butt and Inner Thigh Exercises to Lose Inner Thigh Fat Fast at Home 

1. Fly Away

This exercise targets your butt, abs, back and also your shoulders. It is one exercise you should be doing if you want to get a bigger butt.

Fly Away

Fly Away

Directions

  • Stand on the ground with your feet together, keeping your hands by your sides, and also holding a dumbbell in each hand.
  • Pivot forward at your hips and lift your right leg backward, squeezing your glutes. Then raise your extended arms right in front of you until the distance from your right heel to your hands becomes parallel to the floor. You can perform the exercise regimen without the dumbbells to make it easier for you.
  • Hold 2 counts, lower your arms and also your right leg without your right foot touching the floor.
  • Keep your hips squared to the front. Then pivot forward and lift your right leg to the right side and raise your arms to the sides up to your shoulder level. The idea is for you to form a T and make your torso parallel to the floor.
  • Lower your arms and your leg to complete 1 rep.
  • Perform 5-10 reps then switch your legs and repeat.
  • As you get used to this regimen, you can increase your reps to 15 for each leg.

2. In-and-Out Lunge

This is one of the butt and inner thigh exercises that work your entire lower body. It helps you to lose an impressive number of calories within a short period of time. This exercise helps to tone your legs and your butt. It also targets your hamstrings.

In-and-Out Lunge

In-and-Out Lunge

Directions

  • Stand upright with your feet hip-width apart. Then place your hands on your hips.
  • Lunge your left leg diagonally forward towards the left. Then lower your hips until your left thigh is parallel to the floor.
  • Press through your left heel to stand, and then repeat the same thing with your right leg, lunging diagonally towards the right.
  • Lunge diagonally 10 times and alternating legs. Then do crossover lunges (lunges) from the back to the start.
  • Lunge your left leg diagonally forward towards the right.
  • Then press through your left heel to stand, and then repeat the same thing with your right leg, lunging diagonally towards the left.
  • Complete a set by doing 10 crossover lunges.
  • Be sure your toes and your knee always point towards the same direction when lunging.

3.  Ski Boot Sit

This exercise regime helps to get rid of inner thigh fat. It also gives you a firmer butt.

Ski Boot Sit

Ski Boot Sit

Directions

  • Stand upright with your feet hip-width apart with a dumbbell under each heel. Note that your heels should rest on the handles of the weights. Then squeeze a folded towel between your knees.
  • Then stretch your arms out in front of you at your shoulder level with your palms faced down. Squeeze the towel with your knees while doing this and also bend your knees to about 90 degrees or lower as if you are sitting in a chair. Let your lower legs remain still.
  • Lift your knees halfway such that they still remain slightly bent, then lower.
  • Repeat 8-10 times.
  • Ensure that the folded towel is about 4-5 inches thick to keep your knees aligned with your hips.

4. Duck Squat

This is another of the several butt and inner thigh exercises you can try at home. The result is usually and a bigger butt and also toned inner thighs.

Duck Squat

Duck Squat

Directions

  • Stand with your feet shoulder-width apart and your toes pointed slightly outwards.
  • Keep your back straight and your head up as you begin to push your butt back and also bend your knees till you come to a squat.
  • Continue this until your knees bend slightly beyond 90 degrees. Then extend your hips and knees back to a standing position.
  • Repeat 8-10 times.

5. Tennis Shuffle

This exercise not only works for your butt, but also your hamstrings and quads.

Directions

  • Stand on the floor, extending your arms in front of your chest and your palms facing each other.
  • Hop your left leg out to left, resting your body on your left heel. Then bend your left knee to about 90 degrees to get into a one-legged squat.
  • Press through left heel quickly to hop your left leg back to the start position; repeat hop with your right leg to right side and sit into squat.
  • Complete 1 rep by returning to the start.
  • Repeat 8-10 times.

6.   Split-Squat

This exercise involves the use of dumbbells. It helps to tone your inner thighs.

Split-Squat

Split-Squat

Directions

  • Place a 5-pound dumbbell in each of your hand by your sides.
  • Stand with your left foot forward wide apart from your right foot stretched backward.
  • Bend your knees leaving your left knee over your ankle and also lowering your right knee nearly to the floor.
  • Then return to the standing position.
  • Switch to the other side and also repeat the movement.
  • Repeat 8-10 times on each side.

7. Chair Twist

Ignore the name; you don’t need any props or equipment for this exercise regimen. It gives you toned legs and a firmer butt.

Chair Twist

Chair Twist

Directions

  • Stand with feet placed together.
  • Bend your knees and then push your hips backward, making sure your knees remain on your toes.
  • Lower your thighs until they are almost parallel with the floor. Then raise your arms forward and up.
  • Rotate your torso to the right and place your left elbow on the outside of your right knee.
  • Hold for about 3 breaths then return to your starting position.
  • Repeat on your left side to complete 1 rep.
  • Do 3 reps on each side.

8. Pilates Thigh Squeeze-On All Fours

This is one leg-toning exercise that works wonders on your inner thighs.

Pilates Thigh Squeeze-On All Fours

Pilates Thigh Squeeze-On All Fours

Directions

  • Go down on all fours with a small exercise ball between your knees.
  • Keep your arms aligned with your shoulders.
  • Tuck your toes forward and inhale thereby expanding your torso.
  • Exhale as you deepen your belly button into your spine.
  • Lift your knees off the ground, about an inch.
  • Lengthen your spine as you squeeze the exercise ball 3 times.
  • Release your knees back down.
  • Repeat 5 times to complete 1 set. Do 3-5 sets.

Other Tips for Losing Butt and Inner Thigh Fat

  • Drink at least 8 cups of water every day.
  • Take green tea 3 times a day.
  • Drink a cup of green tea or water just before eating a meal.
  • Be on a low-carb diet.

Foods You Should Eat to Lose Butt and Inner Thigh Fat

  • Combine these foods with your butt and inner thigh exercises for quick and efficient results.
  • Eggs
  • Nuts
  • Whole grains
  • Fish
  • Grapefruit

Original Article Publish Here : www.blackdiamondbuzz.com

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12 Minute Workout That Tone Your Thighs & Burn Fat

The hardest area to target when you’re a woman trying to lose weight and get in shape are the hips and thighs. It seems like no matter what you do, those areas are the last to budge. If you’re willing to incorporate small additions to your daily exercise routine at home, you can push the process along just a bit faster.

12 Minute Workout That Tone Your Thighs & Burn Fat

12 Minute Workout That Tone Your Thighs & Burn Fat

Try this 12-minute sequence for at-home results:

#1 Pile Squats: go into a squat with your legs a bit wider than usual. Lift on your toes, moving your hips up and down.

#2 Side Lunges: choose one leg at a time to put straight out to the side while bending the other knee as if in a squat. Hold 30 seconds on each side.

#3 Squat and Kick: do a wide leg squat and switching legs, kick your leg out to the side, reaching waist level. Hold each leg for 30 seconds.

#4 Skater Hops: pretend you’re an ice skater and jump from side to side putting the opposite foot behind your other leg as you jump (jump right, put a left foot behind right leg).

#5 Leg Circles: lie in a comfortable and supported position on your side and slightly lift your leg making small circles in the air. Complete circles for each leg in both directions.

#6 Outer Leg Lifts: find side plank position, or lie on your side if side plank is too difficult, and lift your upper leg high keeping it as straight as possible. Switch sides and do another leg.

#7 Fire Hydrants: start in crawling stance, keep one knee on the ground while lifting your other knee, leg still bent, out to the side repeatedly. Do not put the working leg down until finished with repetitions. Switch legs and repeat.

#8 Fire Hydrant Kicks: start in the same crawling position, but this time, extend your working leg out into a full kick.

Using this simple 12-minute workout sequence in combination with a healthy diet, good hydration, and other physical activity will help you reach your goals.

Source: https://betterme.guru/

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12 easy fat-reducing exercises to do in bed

Some women do not start exercising, because they think that it requires a subscription to the gym. And their busy lifestyle prevents them from going to this place. We want to say that this opinion is wrong. If you have motivation and desire, you can exercise even at home!

Nowadays, there are many effective exercises that can help you achieve all your body goals. The main thing is to know what you want, and then to choose the right exercises for your body parts. Most fitness models and women who work out at home will confirm to you the fact that home exercises are also effective as exercises in the gym. All you need is to maintain discipline – diet and frequent workouts.

Today we would like to present you with a list of 12 easy fat-reducing moves. They are very easy to perform, but at the same time very effective. Which one do you find most demanding?

12 easy fat-reducing exercises to do in bed

12 easy fat-reducing exercises to do in bed

Look at these exercises and choose the most suitable ones for yourself by adding them to your workout routine. These 12 simple but effective exercises hit all fitness levels, giving you an overall shape-up. Do you doubt? Then try them.

1. Lying Leg Raise :

2. Glute Bridges

3. Crunches

4. Windshield Wiper Abs

5. 30 Sec 2 Rep

6. Reverse Crunch

7. Butterfly Crunch

8. 8 Time 1 Rep

9. Toe Taps

10. Outer Leg Lift

11. Leg Circle

12.  90 Degree Static Press 3 Step 10 Reps / Resisted Single Leg 3 Sets 10 Reps

 

Original Article Publish Here : http://feminitia.com/

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30 Minutes A Day Brazilian butt workout

The span of your goods matters. We live amid the occasions when among all the body parts, ladies choose to work their butts out the most. Why should we contend with a pattern, isn’t that so?

That is the reason what we have thought of is an arrangement of activities which will make your butt really consume! In any case, the impact is absolutely justified, despite all the trouble, since the Brazilian butt that is wanted by many will be your reward. All that is required from you is will and persistence and 30 minutes of your time. Only 30 minutes daily will get your goods into the ideal shape and will make you the question of jealousy for everyone around! Does it sound quite persuading to you? How about we begin!

30 Minutes A Day Brazilian butt workout

30 Minutes A Day Brazilian butt workout

#1. Squat

– Keep your feet at shoulder width separated and pointed straight ahead.

– When hunching down, your hips will move down and back.

– Your lumbar bend should be kept up, and your foot rear areas should remain level on the floor the whole time.

– In air squats, your hips will drop lower than your knees.

#2. Glute Bridge

Glute Bridge

Glute Bridge

– Lay down on a practicing mat with your back laying on the tangle.

– Stating position: Move your arms out by your sides, far from the body. Position your hands with the end goal that your palms are confronting upwards.

– Applying the power from your foot sole areas, bring your hips up in the upward direction.

– Final position: Keep bringing your glutes up in the upward direction until your thighs, hips and back are in a straight line.

– Stay there in this position for a tally of one and return back to the beginning position by bringing down your hips back to the floor.

– Pause for some time and rehash the above advances.

#3. Fire Hydrants

 Fire Hydrants

Fire Hydrants

Position yourself on every one of the fours on a tangle with your palms level and shoulder-width separated. Place your knees hip-width separated and bend them at a 90 degree edge. Endeavor to loosen up your center so that your back and abs are in a characteristic position.

– Maintain this stance as you raise your correct knee and convey it as away from plain view as you can. Presently raise your correct thigh out to the side, keeping the hips still.

– Kick your raised leg straight back gradually until the point that it is in accordance with your middle. Switch the development to come back to the beginning position.

#4. Donkey Kicks

Donkey Kicks

Donkey Kicks

Position yourself on every one of the fours on a tangle. Position your hands underneath your shoulders and place your knees under your hips.

– Keep your correct knee bent at 90 degrees and flex the foot as you lift the knee until the point that it is level with the hip.

– Lower the knee without contacting the floor and rehash the lift. Once you’ve finished the reps on the correct leg, switch legs.

#5. Bounce Squats

Bounce Squats

Bounce Squats

Remain with your feet shoulder-width separated.

– Start by completing a normal squat, at that point draw in your center and bounce up violently.

– When you arrive, bring down your body once again into the squat position to finish one rep. Land as discreetly as could reasonably be expected, which requires control.

#6. Glute Kickback

Glute Kickback

Glute Kickback

Bow on the floor or an activity tangle and bend at the abdomen with your arms stretched out in front of you (opposite to the middle) with the end goal to get into a stooping push-up position however with the arms dispersed at shoulder width. Your head should be looking forward and the bend of the knees should make a 90-degree point between the hamstrings and the calves. This will be your beginning position.

– As you breathe out, lift up your correct leg until the point that the hamstrings are in accordance with the back while keeping up the 90-degree edge bend. Contract the glutes all through this development and hold the contraction at the best for a second. Tip: At the finish of the development the upper leg should be parallel to the floor while the calf should be opposite to it.

– Go back to the underlying position as you breathe in and now rehash with the left leg.

#7. In and Out Squat

In and Out Squat

In and Out Squat

Stand straight with your feet together and hands close by. Bounce up, spread your feet, bend your knees squeezing your hips back, and open your arms.

– Push throug the slopes to bounce back up and unite the two hands over your head.

– Repeat until the point that the set is finished.

#8. Pilates Swimming

Pilates Swimming

Pilates Swimming

Lie look down on a tangle, with your arms completely stretched out over your head and your legs completely reached out behind you.

– Lift your chest, arms and legs off the floor by angling your back. Only the highest points of your quads and your lower mid-region should be in contact with the floor.

– Hold for a tally of 2 while crushing your abs and obliques. Come back to the beginning position for a tally of one, at that point rehash.

Reference: http://plateauweight.com/

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The Garland Pose Of Yoga Is One Of Best Pose Ever

Malasana also known as the garland pose, squat pose is an asana. Mala – Garland, necklace, Asana – Pose;

Malasana is also called Upavesasana or Garland Pose. It is, quite simply, a squat. Squatting comes naturally to kids and people who work in the fields. However, those who have desk jobs have lost practice and find it painful and uncomfortable to do it. But that should not discourage you from doing this asana because it is, in fact, most beneficial to those who have a sedentary lifestyle.

Malasana is a mild hip opener that stimulates your metabolism while stretching your groin and hips. During each exercise, make sure to maintain a focus on your breathing.

Malasana has deep roots in the grounding properties of yoga, helping us restore aspects of our lives and spirituality that we may have lost or forgotten. The need to “ground” oneself can be satisfied through the regular practice of this pose among your yoga routines. This pose taps into our downward-flowing energy known as apana vayu. Malasana not only helps calm the mind and ground our souls, but also reinforces the body’s lower body and helps with digestion.

The Garland Pose Of Yoga Is One Of Best Pose Ever

What You Do Before Malasana :

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.

It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

How To Do The Malasana

  1. Begin by squatting. As you do this, keep your feet close to each other, with your heels on the floor or supported on the ground.
  1. Spread out your thighs, placing them slightly wider than your torso.
  1. Exhale and lean forward such that your torso fits snugly in between your thighs.
  1. Bring your palms in the Anjali Mudra, and press your elbows against the inner thighs. Doing this will help you extend the front part of your torso.
  1. Press the inner thighs against the side of the torso. Then, stretch your arms out, and swing them across such that your shins fit into the armpits. Hold your ankles.
  1. Hold the pose for a few seconds. Inhale and release.

Beginner’s Tip :

If squatting is difficult, sit on the front edge of a chair seat, thighs forming a right angle to your torso, heels on the floor slightly ahead of your knees. Lean your torso forward between the thighs.

Benefits of Garland Yoga Pose:

  • Opens your hips and groin
  • Stretches your ankles, lower hamstrings, back and neck
  • Tones your abdominals
  • Aids in digestion
  • Strengthens your metabolism
  • Keeps your pelvic and hip joints healthy
  • Ideal for prenatal yoga
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