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Exercise

6 Sexy Small Waist Exercises for a Minute

in Fitness

6-sexy-small-waist-exercises

What is your best physical asset? Which part of your body you get compliments more?

There is a saying “never to judge people”, because all of us has their own best asset.

And for women, sexy waist is one of the most attractive physical feature they have or want to have.

It is ideal to have a slim waist especially this summer time.

Those muffin tops or flabby waists should be trimmed and get into work out.

Check this list and do these easy exercises to gain sexy small waist;

  1. Plank Jacks – in a plank position where you put your elbows down on the mat/floor and feet width apart. While your elbows are steady on the mat, do the jacks by spreading your feet on and off with your toes only pointing the mat. Do these for 60 seconds, 3 repetitions.
  2. Plank Knee to Elbow – to start put yourself in a plank position then bend your knee while reaching your elbow doing right and left simultaneously. Do these for 60 seconds, 3 repetitions.
  3. Side Plank – go on your side and put your elbow on the floor with straight legs and arms raised. Do this plank on 60 seconds in both sides.
  4. Knee Crunches – with your back on the floor with your hands on the back of your neck, start curling up reaching your knees to your elbows. Do these in 60 seconds for 3 repetitions.
  5. Knee Ups – with your hips on the floor and hands at the back while raising your body up, start curling your legs reaching your chest and back to straight position. Do this for 60 seconds.
  6. Windshield Wiper – with your body and hands on the floor curl your legs and go side to side (left and right) simultaneously for 60 seconds.

Summer is still on, so it’s not yet too late to work those waists and hips.

Do these exercises and add a sexy waist to your best assets.

Enhance your Butt with these Booty Workout

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enhance our bootyWhat is the best asset of your body?

It is more often that women’s best asset are they’re butt.

Those curvy hips and toned cellulite free booty will be most shown asset this summer.

Physically most men admire women with good looking butt than big chest.

As such, women workout on this set of feature to enhance and tone it.

There are so many butt exercises online and in YouTube these days that you can try, but I listed here few of the most effective booty workout.

You can do these exercises at home in a yoga mat or on your floor make sure it is comfortable.

Get ready and enhance you butt with these booty workout:

  1. Squats (25x, 3 Reps) – stand upright with feet shoulder width apart. Bend and do a sit or squat position while keeping your back flat. Return to upright position and repeat.
  2. Jump squats (25x, 3 Reps) – this is a squat exercise with a twist. Start from squat position (sit lower as you can) then blast with a high jump raising your arms reaching up as high as you can. Then go back to squat position and repeat.
  3. Sitting Twists (25x each side)– Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist your body from left to right.
  4. Lunges (25x each side) – start on a standing position, lift your right foot off the ground and place your right foot on the ground heel first. Then, twist your upper body to the right. Shift you left leg forward then twist.
  5. Twist Mountain Climbers (50x each side) – go down on the floor with both hands and both knees touching the ground. Then lift your right feet first pointing your knee across your body towards left hand, do the same to your left feet doing it simultaneously as fast and as many as you can.

These workout exercises are easy to do and can be intense with some workout equipment such as kettlebells or dumbbells. Do these everyday with some warm ups and stretching afterwards.

What are you waiting for?

Work it out and enhance this feature of yours.

10 Moves to go from Fat to Fit

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10 moves to go from fat to fitExercise is one of the best moves you can do to ensure good health.

Nowadays there are a lot of exercise routines you can do at home, in the gym or at the park.

Fat or Fatness is a body state where you gain or have excessive flesh. It is when your body shape or weight is over the recommended number. Also, fats causes a lot of illnesses.

While…

Fit or Fitness is a sign that you’re physically well. This entails lean muscles, less fats, strong and flexible body.

But, how to go from FAT to FIT?

Here are 10 best moves you can do;

  1. High Knees 15x 3 sets
  2. Burpees 15x 3 sets
  3. Jumping Jacks 50x
  4. Squat Jumps 15x 3 sets
  5. Lunges 20x each side
  6. Side lunges 20x each side
  7. Mountain Climbers 50x
  8. Bear Crawl 1 minutes
  9. Crunches 25 x
  10. Plank 1 Minute

Make sure to rest in the middle and have a sip of water to hydrate. Do these moves everyday at home or in the gym alone or with a partner.

With these moves you will burn those nasty fats, convert it to energy and create lean strong muscles.

Get to know and feel the difference of being fat versus fit.

Move a lot. Fitness is life!

Know the Secrets to Beach Body

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secrets to beach bodyYou want to look good in a bikini? Don’t you?

Well, the good news is you can. It is a matter of choice and push to self reaching your sexy goal.

Note to self that six packed abs and toned muscles will not just appear to your body, it is a lot of hard work, discipline and healthy habits.

So, the secret to beach body is to exercise a lot and everyday.

Choose to exercise than just sitting and doing nothing. 30 Minutes of workout at home everyday will go a long way. Look for workout that helps you tone those arms, legs, butt, body back and of course the abs.

Before summer try to do these workout routines.

  • Jumping Jacks x20 reps
  • High Knees x30 sec
  • Squat Jumps x10 reps
  • Split Lunges x30 alternating reps
  • Burpees x10 reps
  • Pushups x10 reps
  • Hip lifts x20 reps
  • Plank x30 sec

Before summer comes, you know you will be ready to have fun in the beach. Make it possible to yourself and reach that goal.

Enjoy the waves, summer heat, white fine sand and your bikinis!

Achieve Flat Abs with 2 Minutes Workout Daily

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how to achieve flat abs with 2 minutes workout dailyHow to achieve beautiful abs?

Is there any easy and short routines?

Abs or abdominal exercises are those that affect the abdominal muscles.

This is one of the most noticeable and most exercised part during workout.

Here is a list of ab workout routines that only takes 2 minutes of your time, thus easy and short.

You will be needing a soft mat or space to be able to comfortably do it.

Each routine should be done 20 seconds each, everyday until you reach desired abs shape.

  1. Knee-to-elbow crunches – lie on your back on the floor; raise your arms behind your head; lift your shoulder towards the ceiling and reach your elbow to your knee left and right; slowly go down as you inhale then do it again.
  2. Flutter Kicks – lie on your back on the floor; lift your legs one by on left and right make your to keep it raise up
  3. Scissors – same with flutter kicks only that this time you will cross your legs while on lift.
  4. Hundreds – this is a classic Pilates warm up. Lie flat on a mat with your legs squeezed together and long, strong arms by your side. Raise your arms, reach them forward over your thighs and pump your arms up and down with energy as you breathe in and out.
  5. Reverse Crunches – lie on your back on the floor; put your arms beside your body; lift your legs and hips upwards and reach for the ceiling.
  6. Sitting Twists – Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist your body from left to right.

This can be done at home daily with your other workout routines to ensure flat abs.

Figures with abs signifies a leaner and stronger body.

How to Loss Fat in 30 Minutes?

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30-minutes-fat-loss-challenge

Time is very precious and hectic especially on weekdays, with all the work, chores and activities to attend to time is just not enough.

But even doctors advice to exercise everyday, to be healthy. As much as possible spare at least 30 minutes of your day to exercise.

There are so many ways to exercise, yet the simplest workout are the most effective and easy way to loss fat.

These workout routines will answer the question “how to loss fat in 30 minutes?”.

It can be done at the comfort of your home, find a good space and set your time for 30 minutes, workout these routines.

  • 30 Jumping Jacks – reach as high as you can to stretch up those arms and legs.
  • 20 Lunges – be creative and use some weights to add some intensity.
  • 20 Squats – use kettlebells to workout those arms strength and pressure on your thigh area.
  • 30 High Knees – keep your knees as high as you can to workout those thighs and legs.
  • 50 Ab Crunches – try to lift you shoulder and head at the same time to avoid neck injury.
  • Jog for 10 Minutes – do this as fast and long as you can for better cardio.

It is best to do this once you wake up in the morning, before having your breakfast or getting to work.

Try also to warm up or stretch before to avoid getting sores.

Start your week right, healthy and feeling good.

Why Yoga is good to your body?

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How good yoga is to your body?

What is yoga? What are its benefits to your body?

Yoga is now one of the most popular kind of workout. This can be done from the privacy of your home or in class.

People are getting fond of doing yoga, especially women – working or housewives.

Yoga is widely practice for health and relaxation purposes. In which it includes breathing control, meditation, and learning specific bodily postures. Yoga is a matter of physical, emotional and mental form of disciplines.

And yes, there are so much benefits of this workout regime.

But we listed some below;

FLEXIBILITY. The workout positions helps the body learn and adapt to be flexible enough to stretch and curl. Also teaching your body a good sense of balance and good posture.

STRENGTH Yoga helps the body to gain strength while doing the movements and shifting positions. It involves the entire body to workout such as the bones, muscles and mental strength. This also can help our body to lose weight as you can sweat enough to burn calories/fats from your body. With yoga, you can gain self-confidence.

BREATHING AWARENESS. This is one of the most effective way to exercise proper breathing. With some meditation techniques, this requires you to practice controlling your breathing properly and benefits the body for having a good cardio and more able body to workout.

RELAXATION. Yoga is great for reducing stress allowing yourself a great relax feeling. Which also helps getting a better sleep.

CONCENTRATION. This workout allows to better control our bodies. It takes a lot of discipline to gain focus and teach our body to concentrate. With yoga techniques, this is one of the main benefit.

Start from beginner class meaning the easy postures and movement, don’t push yourself too hard and gain injury instead of wellness.

There are different types of yoga, class routines to do as well as etiquettes to remember. But don’t get overwhelmed, be prepared, gear up and attend the class.

Do yoga and gain these benefits!

10 Most Favorite Exercises You Can Do With Dumbbells

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10-most-favorite-exercises-you-can-do-with-dumbbells

There are so many exercise equipment you can use to work out. They have various styles, specific used and benefits like for cardio, weight and strength exercise.

Equipment’s such as treadmill, medicine ball, bicycles, boxing pads, etc.

Yet, one of the most common and used equipment there is, the dumbbell.

Dumbbells are  used in weight training, they are made of either metal bars or cast iron with metal plates on both sides. Can be used individually or in pairs, with one in each hand.

Here are 10 Most Favorite Exercise using Dumbbells;

  1. Biceps Curl – with a dumbbell on each hand start on standing position. Arms should be hanging at your sides while palms facing forward. Then flex your elbows to curl the weight in a controlled motion. Pause the motion then go back on the staring position.
  2. Shoulder Press – with a dumbbell on each hand start on standing position. Do the pressing movement by extending your arms, flexing and abducting your shoulder to rotate the arms as you press above your head. Pause at the top then go back on the staring position.
  3. Overhead Triceps – start on a sitting position, hold dumbbell on one hand directly above head with arm fully extended. Try to clasp  elbow with free hand for support. Then, slowly fold elbow so dumbbell is lowered behind head. Finally extend arm back to staring position and repeat.
  4. Front Raises – on a standing position, knees slightly bent, shoulder with apart. Palms should be facing towards thighs. Raise one dumbbell directly in front of you. When arm is parallel to ground lower dumbbell slowly back then repeat with the other arm.
  5. Hammer Curls – in a standing position with dumbbells both sides. Turn palms inward so they face body. Curl dumbbells up slowly keeping your elbows close to sides. Do as many repetitions as you can.
  6. Flat Chest Press – Lying flat on a bench or mat, hold the dumbbells directly above chest with arms extended. Then lower dumbbells to chest on a controlled motion, press dumbbells back to starting position and repeat the movement as many as you can.
  7. Half Squats – Holding dumbbells at sides, stand upright with feet shoulder width apart. Bend and do squat position while keeping your back flat. Return to upright position and repeat.
  8. Lunges – Holding dumbbells at sides, stand upright with feet shoulder width apart. Step one foot forward about 2 feet and bend your knees to 90 degrees nearly it touches the ground. The push off with front foot to return to starting position.
  9. French Press – lying on a flat surface or bench, hold dumbbells with both hands directly above chest with palms facing and just about touching each other. Locked your shoulders and let your elbows fold so dumbbells are lowered down to either side of head. Go back to staring position and repeat.
  10. Triceps Kickback – standing position right beside a bench place one arm and leg on the bench. Upper body should be parallel to ground. Holding dumbbell raise your elbow so upper arm is parallel to ground while elbows bent on right angles. Then extend elbow so entire arm is parallel to ground and go back to starting position, repeat. Switch position and work on the other arm.

There are so many dumbbell weight class to choose from. In using this equipment, you should be conscious on how heavy you can carry to avoid any injury. Better start on lighter weights and as you get used to it move on to higher weight.

Dumbbell exercises are good for building and strengthening muscles on upper body especially the arms and shoulders part.

Try these 10 most favorite exercises using one of the most effective tool, the dumbbells.

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