10 Exercises to Obtain a Thigh Gap That Will Only Take 10 Minutes a Day

Many women (and, in all honesty, even some guys) work hard to get the perfect thigh gap. That said, there is no reason to go overboard. Simple things like placing an icepack on the area can help remove fat. There are even a few simple exercises that only take a few minutes a day that you can do to help give you the thigh gap of your dreams.

1. Wide stance squats

This is an exercise that will really help target your thigh area, especially your hamstrings and back legs.

Exercise technique:

• Stand up, keeping your legs wide apart and your toes pointed out slightly.
• Move your butt down as if you are trying to sit down.
• Point your knees out so that they come in line with your feet.
• The more you point out your toes the more you should feel your thighs.
• Return to the starting position, doing 30 reps in total.

2. Pilates leg lifts

Not only does this exercise, which has been a pilates staple for decades, help tone your thighs, it can also help your abs and hips.

Exercise technique:

1. First, lie down on your side and fully extend your legs.

2. Lift up your leg slowly and as high as you can. While doing this, try to target your outer thighs.

3. Next, lower your leg back to the starting pose.

4. Just like above, add weights if this becomes too easy.

3. Bridge raises

By lifting up your hips, you can tone your thighs, abs, and hamstrings.

Exercise technique:

1. Lie on your back while keeping your legs bent and your feet hip-width apart.

2. Place an object between your knees, like a towel or pillow.

3. Lift up your hips in order to help your body up from the knees to make a straight line. While doing this, squeeze whatever object you have between your knees as tightly as you can.

4. Lower your hip to the starting pose. Keep in mind not to rest your back until you are finished with the exercise.

4. Butterfly stretches

This exercise might seem simple, but you will surely feel the power in your thighs by the end.

Exercise technique:

• Sit on the floor and keep your back straight.
• Place the soles of your feet together and bend your knees, trying to mimic the image of a butterfly.
• Try to flap your thighs up and down, moving your heels as close to your groin as possible.
• Continue moving this way ten times.
• Bend down your head down to your feet.
• While holding this position, you should feel the stretch in your thighs.

5. Lateral lunges

This is the perfect stretch to tighten your hips as well as make your glutes stronger.

Exercise technique:

1. Stand up straight, keeping your legs apart.

2. Take your right foot and step to the right.

3. Squat as low as possible while trying to straighten out your left leg.

4. Rise up to the starting position and repeat on the left side.

6. Star jumps

Here’s a trick that’s as simple as jumping up and down. It’s kind of like jumping jacks with your legs doing most of the work.

Exercise technique:

• Stand up with your feet together and your toes pointing forward. Either keep your hands on your hips or your arms out.
• Keep your chest high, bend both knees and jump straight, extending both legs outward. Your body should resemble a star with your head, legs, and shoulders (or arms) serving as the 5 points.
• Land with your feet together.
• Repeat 10 times in a row.

7. Scissor kicks

This exercise can help your abs as well as your thighs.

Exercise technique:

• Lie on your back and stretch out your legs. The palms of your hands should be kept flat.
• Lift your legs up off the ground. Lift your left leg higher than your right leg, trying to make a 45-degree angle.
• Switch the position of your legs, mimicking a pair of scissors cutting. Keeping your toes as pointed as possible will help work your thighs.
• Repeat 30 times for 2 sets.

8. Cross-stepping

If you’ve ever thought climbing the stairs was work, you are already on the right track; this exercise can be used to help your thighs and even serve as a warm-up for dancing.

Exercise technique:

1. This exercise is best performed on a staircase or some similar base. Hold onto the railing for safety and balance.

2. Cross one leg over the other for the first step.

3. Repeat the previous step with the opposite leg and so on until you reach the top of the stairs. To make it harder, wear ankle weights which will really help to tone your thighs.

9. Stability ball squeeze

This exercise works the thighs directly and requires the use of a Swiss ball or exercise ball. Make sure the ball isn’t too heavy for you before using.

Exercise technique:

1. For beginners, this exercise can be done while sitting down, but some variations have you on your back, though still resembling a sitting position. If you are sitting, keep your heels on the ground while keeping your feet parallel to the floor.

2. Hold your Swiss ball in between your thighs.

3. Try to squeeze your legs together as closely as possible.

4. Hold this position for a few minutes. Repeat.

10. Chair squats

Finally, here’s an exercise that’s as easy as sitting down in a chair! In fact, you can even use a chair or a similar base, although some people can do this by themselves after enough practice which should help stop the temptation to sit down. Either way, this exercise will help your lower body become stronger.

Exercise technique:

1. For beginners, start by standing with your back to a chair, keeping your feet hip-width apart.

2. Keep your weight centered on your heels, drawing in your abs.

3. Hinge forward as you slowly move your bottom to the chair’s seat. Stop right before you actually sit in the chair and return to the starting position.

4. Do 3 sets of this exercise, with 10 to 15 reps. Make sure not to actually sit down until you finish.

Bonus: Make sure not to bulk up your legs.

There’s always too much of a good thing, so some people worry that too much inner thigh work will actually bulk up their legs. Generally, this is easily avoided. Just make sure you are not training for mass and instead perform your exercises in moderation. In addition, don’t significantly increase calories or protein before conducting your exercises.

Source

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6 Anti-Aging Exercises That Can Make Your Body Feel Like New

If you are after the perfect physical, mental, and spiritual harmony, you might be able to find it in Qigong, the Chinese technique that combines very particular physical and meditative exercises. Famous Taoist Master Mantak Chia believes that practicing these exercises on a regular basis may not only improve your physical and mental health but may even prolong an active lifestyle.

1. Breathing

The Masters believe that breathing with a particular technique can improve your general wellbeing and prolong your life.

• Inhale slowly through your nose and hold for 1-2 seconds;
• Add another small inhale to fill the lungs to the fullest capacity;
• Hold for 1-2 seconds and exhale through your mouth. Exhale long and slow.
• This breathing technique balances the entire body and slows down the aging process significantly.

2. Warming up

Warming up is very important. This is a preparation step and you should never skip it.

• Relax your body completely;
• Slightly bend your knees and try to distribute the weight evenly onto both of your legs;
• Start swinging your arms forward and backward and then from side to side.

3. Strengthening the kidneys and back

This exercise strengthens your back and also stimulates the kidney function.

• Stand straight with your feet together or just shoulder-width apart and point your toes forward.
• Slowly bend forward and down, without bending your knees;
• Look up and try to reach the floor. If you do it right, you should feel your waist muscles stretching;
• Stay in this position for 10 seconds, then slowly go back to the initial position;
• Repeat 6 times.

4. Straightening the back

This exercise corrects your posture and improves your vision, strengthens and straightens the back, and improves the circulation of oxygen in the blood.

• Stand straight and slowly move your head back;
• Stay in this position for 15 seconds and take deep breaths;
• Slowly return your head to the initial position;
• Repeat 6 times and do this exercise a few times a day.

5. Stress relief exercise

This exercise relaxes the whole body.

• Stand with your feet double shoulder-width apart;
• Raise your hands to your chest with your palms facing the chest;
• Fully extend one arm;
• Bring your hands back to your chest;
• Return to the initial position;
• Repeat on each side 6 times.

6. Stretching the back

This exercise is called “2 hands pushing the sky” and it increases the lungs’ capacity, provides the body with energy, and improves the function of the liver, the kidneys, the stomach, and the intestines.

• Stand straight and lock your hands in front of you;
• Inhale and slowly raise your hands over your head with your palms facing up;
• At the same time, rise onto your toes. Exhale and slowly lower your hands to the initial position;
• Repeat 6 times.

Source: brightside.me

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8 Simple Exercises to Get Tight Thighs and Buttocks

Many women are looking for ways to get slim thighs and buttocks. A slim body look great when you step out in a new dress or pair of jean.

1. Clockwork Lunge:

How to Do

• Stand with hands on your hips and feet hip-width apart.
• Take a big step forward with your right foot and lower down until your right leg is bent 90° and your
• left knee is nearly touching the floor. Push back up to starting position.
• Take a big step to the right with your right foot, bending the right knee and keeping the left leg
• straight. Return to the starting position.
• Take a big step back with your right foot. Lower until left leg is bent 90° and right knee is almost touching the floor.
• Rep with the left foot, stepping to the front, then to the left side, then back. That’s one set. Do 15 sets.

2. Stability Ball Leg Lifts:

This is one of the easy-to-do exercises for slimmer thigh that includes a stability ball. This stability ball exercise makes the inner thigh workouts a bit more challenging. It helps to tone the core and inner thighs.

• Lie on your side with your arms kept crossed in front of your body, and a stability ball placed your feet.
• Gently lift the ball up towards the ceiling using your hips and butt and then return to the starting position.
• This makes 1 repetition. Complete 3 sets of 15 repetitions.

3. Froggy Squats:

This fun movement is a fat burner as well and it is very good for your heart and general fitness.

How to do:

• First you have to spread your feet beyond shoulder width apart.
• Now place your hands in front of your body and inhale while you go down and exhale when you go up.
• The important point you should note is that you have to push hips back with out bending your knees and folding them towards your toes.
• You can do this exercise for about 10 to 15 minutes.

4. Side-Lying Double Leg Lifts:

This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.

How to Do:

• Using a mat find a comfortable spot to lay down on your side.
• Extend your arm nearest to the floor out straight, as if you were reaching for something.
• Hold your legs together and slowly raise them both as far as you can comfortably do so.
• Keep your toes pointed forwards, and control the movements slowly.
• The form you want to keep is your upper body flat to the floor, and pivoting at the hips only.
• Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor. 1-2 sets of 15 reps per side is ideal.

5. Side and Cross-Over Lunges:

This exercise will help you to tone your inner thighs as it hits them from different directions.

How to Do:

• Stand straight with your feet shoulder-width apart. Take your left foot making a wide side-step.
• Bend your right knee so you push your hips behind you when you are stepping aside.
• Your right leg remains extended as you move your body weight on your left side.
• Touch the ground with your finger tips so your arms on either side of the left foot.
• Return to standing position. Perform 1 set for each leg, 10-15 repetitions.
• For the classic lunges, stand with your right leg forward and left leg back.
• Then slowly bend the knees until both legs are nearly at right angles. Then push back up to starting position.
• Remember to keep your back straight and don’t let your knees extend over your toes. Perform 1 set for each leg, 10-15 repetitions.

6. Mountain Climbers:

How to Do:

• You should begin by standing and bend over forward.
• Place hands on the floor/mat and slide your legs back. This brings you to the plank position.
• Rapidly move your left knee forward as close to your chest as you can and back again.
• Repeat this on your right side. Now bring the left knee out to your left side toward your arm pit. Bring
• your leg back so that you are in the plank position and repeat this movement on the right side.
• Once you have gone through all four of these movements, stand up. Drop down and repeat at quickly as you can!

7. Squat Jumps:

How to Do:

• Keeping your back straight, sit with hands on your head & feet kept apart.
• Now, jump up and get back to the starting position.
• Try to perform at least 3 sets of 15 exercises.
• While doing this exercise, tighten your abdominal muscles so that you can balance yourself while
• you’re jumping and landing on your toes.

8. Prone Leg Circles:

Prone Leg Circles for this particular issue because it tones the lower back as well as the buttocks, hamstrings and inner and outer thighs,

How To Do:

• Lay face down with your legs out straight and your forehead resting on the backs of your hands.
• Pull your abs in. Zip your thighs together and lift your legs a few inches off the floor.
• Next, moving from the hips, make small circles with your legs in opposite directions.
• Circle 8 times, then reverse the direction and do 8 more circles.
• Repeat the pattern twice more, then rest by pushing your butt back into Child’s Pose and holding for 30 seconds

Source: stylevast.com

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Custom Workout And Meal Plan For Effective Weight Loss!

You don’t need a pricey gym membership or personal trainer to benefit from a custom weight loss plan! All you need for lasting success is the commitment to make positive changes and these six steps to build your own program for fat loss.

Step 1: HIIT Your Fat

HIIT (high-intensity interval training) is a technique that involves short, high-intensity bursts of energy followed by short rest periods. It’s ideal for shedding pounds because the intensity boosts the metabolism for up to 24 hours after the workout has ended.

These workouts aren’t just effective for weight loss—they’re also convenient. You can do HIIT virtually anywhere, and no gym or special equipment is required. What’s more, many HIIT workouts can be done in less than 15 minutes, and some can be completed in just four minutes, making it easy to work fat-burning moves into even the busiest day.

Step 2: Build Muscle

Strength training is a powerful tool when you’re building a program for fat loss. It’s so effective because it builds muscles, which burns more calories than fat. This, in turn, raises your metabolism, even during times of rest. When you use weights, whether it’s your own body weight or dumbbells, the activity overloads the muscles, forcing them to work harder.

Strength training won’t make you bulky either. Instead, you’ll look leaner and slimmer.

Plan to complete a strength training routine three to four times a week for maximum weight loss. You can also add a strength component to other exercises, like a treadmill workout, by adding weights.

Step 3: Control Your Portions

Portion control is key to weight loss success. Our culture has developed an unhealthy sense of portion size over the last several decades. But it’s not as hard as you might think to overcome what may be a lifetime of eating oversized servings.

Always measure out the recommended serving size when you dish out your meals. This will give you a precise idea of how many calories you’re consuming. However, portion control isn’t all about getting a handle on the negative; it also lets you ensure you’re taking in the right amounts of the nutrients that support healthy weight loss, including fiber and protein.

Step 4: Plan Meals

We can’t overstate the importance of meal planning for weight loss. Not only does it remove the temptation to hit the takeout lane on a busy night, but it also lowers the chances you’ll break open a processed meal that’s likely full of extra calories, fat, sugar, or sodium.

Set aside time each week before your main grocery trip. Plan out what you’ll eat—meals and snacks—over the coming days. Then shop for as many of the ingredients as possible so they’ll be available when it’s time to cook.

Plan to use a slow cooker on crazy-busy days, so you can come home to a warm, tasty, weight loss meal. Save prep time and reduce waste by stocking up on frozen produce with no added salt or sugar. Frozen fruit is ideal for topping pancakes, oatmeal, yogurt, and more. Use frozen veggies for side dishes, soups, or crockpot meals.

Step 5: Drink Up

No, you can’t drink any ol’ beverage. We’re talking water. H2O is critical for any personalized weight loss program. One recent study found that people who were less hydrated were more likely to have a higher body mass index (BMI) [1].

Drink a full glass of water before each meal to avoid overeating. Craving a late night snack? Try consuming a glass of water first, then wait 15 minutes to see if your hunger disappears; sometimes we misinterpret thirst for hunger.

Step 6: Challenge Yourself

An exercise or eating challenge delivers a one-two punch to excess weight. The challenge itself will jumpstart weight loss by increasing your activity level or reducing calories. However, a challenge can also help you develop a healthy habit, such as consuming less sugar or increasing the number of steps you take each day.

Exercise and healthy eating challenges are fun to do with a partner, friend, or family member, too. The combination of partnership and competition can be exactly the motivation you need to make changes you can see and feel.

Source: skinnyms.com

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A 4-Minute Workout That Replaces 1 Hour in the Gym

An exhausting workout in the gym doesn’t suit everyone, and, let’s be honest, sometimes we have absolutely no time for it. Yet this is not an excuse to refuse exercise.

Bright Side invites you to try a set of exercises that will take you no more than 5 minutes.

1. Sit-ups

Place your feet shoulder-width apart or slightly wider. Start crouching down, pulling the pelvis back as if you want to sit on a chair. Crouch as low as possible, trying to keep your back straight. Return to the initial position, straining the leg and butt muscles.

2. Push-ups

Take position A. Hands are shoulder-width apart; shoulders, knees, and feet are in one line. Slowly start lowering your body, bending your arms and trying to keep elbows close to your body. Return to the initial position. The exercise greatly works the pectoral muscles and triceps.

3. Mountain climber

A complex exercise that will strengthen your stomach muscles and help you burn calories. The starting position is the same as with push-ups. Tense your abs, lift the right leg, and slowly pull it to the chest. Watch the position of the back and hips: they must be fixed. Go back to the initial position, and do the same for the left leg.

4. Lunges

Place your feet shoulder-width apart, hands at the waist. Make a big step forward with your left foot (the left leg should form a right angle, and the right knee almost touches the floor). Then go back to the starting position with a push from the forward leg, and repeat the exercise with your right leg. When doing an exercise, it’s very important to keep your back straight.

5. Jumps

The exercise called Jumping Jacks forms a part of military training in the USA as it improves physical and aerobic endurance. In the initial position, arms are located along the body. Jump up, while spreading your legs to the sides and raising your arms above your head. Go to the initial position with a quick jump, and repeat the exercise.

Workout plan

Quick interval training is really effective: due to the high pace, a large number of calories is burned in a short period of time.

Source: brightside.me

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10 Exercises to Kill Back Fat Your Body Can’t Wait to Try

When it comes to exercising, it probably would be fair to say that many of us are guilty of focusing mainly on the front of the body since that’s what we see in the mirror. But back exercises are just as important as any other and in this article, you will find how to get strong and toned back.

1. Arm circles

Hold your arms up parallel to the floor and start circling, squeezing the shoulder blades. Circle forward for 45 seconds, rest for 15 seconds and then circle backward for another 45 seconds.

2. Bent over row

Bend over, roll the shoulders back, and bring your arms up while squeezing the shoulder blades. You may use dumbbells or do this without any weights. Keep your back straight as it is very important not to round your back.

Repeat for 45 seconds. Then rest for 15 seconds.

3. Bent over pulses

This exercise is very similar to the bent over row but this time, you need to pulse your arms 5 times before dropping them down.

Repeat for 45 seconds. Then rest for 15 seconds.

4. Superman fly

Lie face down with your arms and legs extended. Keeping your arms and legs straight, squeeze your back muscles, and lift the arms and legs up as high as possible. Focus on keeping the neck relaxed in a neutral position. If you experience neck pain, you’re most likely putting too much pressure on it.

This exercise is great for your lower back.

Repeat for 45 seconds. Then rest for 15 seconds.

5. Wind fly

Lie face down on your stomach and keep hands next to your body, close to your thighs. Slightly lift your chest and shoulders off the floor. Squeeze your shoulder blades and upper back muscles together. As an addition to the superman fly, this exercise is great for not only the lower back muscles but for the oblique muscles, as well.

Repeat for 45 seconds. Then rest for 15 seconds.

6. Superman hold

Start exactly like you would the superman fly, but once you get your arms and legs in the lifted position, hold it for 45 seconds or longer. Don’t forget to breathe. Challenge yourself and try to hold as long as you can. This is a very effective exercise for your back, abs, and glutes.

Rest for 15 seconds.

7. Windmill

Stand with your feet slightly wider than shoulder-width apart and keep your legs straight. Rotate your torso from side to side, reaching the opposite foot — your opposite arm should point toward the ceiling. Aim for as much rotation as you can. Make sure that you are keeping your back straight and your abs engaged.

Repeat for 45 seconds. Then rest for 15 seconds.

8. Back lift

Lie with your face down and place your fingers behind your ears and your elbows on the mat. Squeezing the lower back muscles, lift your upper torso as high as possible, hold it for a few seconds, then lower it back down. If you experience some neck pain, you are not doing it correctly. Make sure that you are lifting the upper torso and not just your head.

Repeat for 45 seconds. Then rest for 15 seconds.

9. Back squeeze

Start from the same position as the back lift. Lift your upper torso and reach both your arms straight out in front of you. Squeeze the shoulder blades as you bend your arms to the sides, keeping them close to your body. Squeeze your back muscles and shoulder blades as much as possible.

This is a very good exercise for the upper part of your back.

Repeat for 45 seconds. Then rest for 15 seconds.

10. Swimmers

Sometimes it’s also called a superman fly but we are using the alternative name to differ from the exercise mentioned above. Lie face down on your stomach and extend your arms and legs, engage your abs, and lift your chest off the floor. Lift your right arm and left leg and then change.

Repeat for 45 seconds. Then rest for 15 seconds.

Bonus: Why are back exercises so important?

Back exercises have a bigger impact on our health and appearance than you may realize. Scientists came up with some cool names for different parts of the back and that’s why you should do a number of exercises to cover all the zones. The bottom line is — strong and toned back muscles will help you keep a good posture and get rid of that annoying back fat.

Back exercises also keep your spine healthy. There’s only one trick to it — the technique must be perfect. If you are new to the fitness world, you should take a few lessons to learn how to do everything correctly.

Source: brightside.me

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7 exercises to reduce belly fat

Have you ever tried fitting into that dress you love so much only to find out that your Tommy bulges out? Or do you struggle to button up around your tummy? Every woman’s dream to have a very great body but due to so many factors, we gain weight. It might be genetic or acquired either through over eating or not doing enough exercise or even child birth. No matter what might have caused the situation with discipline determination a good workout routine and healthy diet you can lose belly fat. Below is a list of exercise you might want to consider putting into your workout routine:

#1. Oblique Crunches

– Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.

– Place your left hand behind your head.

– Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.

– Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.

#2. Standing Crunches

– Stand on your left foot and, keeping your right leg straight, extend it behind your body. Lift your right foot slightly off the floor.

– Reach both arms up over your head. Exhale and bend your right knee as you raise your knee in front of your body.

– Bend both elbows and aim to reach your elbows to your right knee. Return your arms overhead and your right leg behind your body.

#3. Plank Up-Down

– Start in a high plank. Bend one arm to bring the elbow and forearm to the floor.

– Follow with the other arm so you are in a forearm plank. Starting with the arm you began with, push back up to a high plank.

– Continue, alternating the first side down with each rep.

#4. Toe Taps

– Begin by laying flat down over the padding facing upwards.

– Make sure legs are bent at the knees and feet are flat on the ground.

– Your hands should be flat at your sides.

– Begin by contracting your hamstrings, driving up your upper legs while flexing your core.

– Try to keep feet off of the ground while simultaneously switching feet to stagger resistance.

– Try not to cheat with your feet on the ground during this exercise.

– Movement is complete once you cannot lift the leg any further. This will usually happen as a result of your muscles being fully stretched.

#5. Side Plank With Rotation

– Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack together your legs, knees, ankles and feet. Tighten abs.

– Push your right elbow against the floor as you lift up your glutes and hips off the floor until left shoulder, left hip, and left foot are in a straight line. Reach up with your right hand and extend.

– Rotate your torso downwards and reach under your body with your left arm. Rotate back to the side plank with arm up and repeat for 10-12 times before switching sides.

#6. Mountain Climbers

– Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip.

– This will be your starting position.

– Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

#7. Standing Oblique Side Bends

– Stand with your feet a little wider than hip distance apart holding a five- to 10-pound dumbbell over your head. Squeeze your head with your upper arms to fire up your core and protect your neck.

– Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward, not down.

– Pull the left ribs down to return to standing upright. Switch sides, and bend to the left to complete one rep.

Source: betterme.tips

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8 Simple Effective Exercises to Reduce Calves Fat

Naturally bulky calves can be both a blessing and a curse, depending on the point of view. Male bodybuilders usually have a trouble stimulating their calves to grow, while most of the ladies don’t really enjoy having large calves that barely fit in their favorite pair of skinny jeans. And let’s not even mention that wearing skirts or dresses that don’t cover your big calves is a sure way to stand out in a crowd.

The terrifying thing is that an increasing number of women who are unsatisfied with the size of their calves are seriously considering calf reduction surgery to help them get the legs they want. Is this really necessary? Not really, because there are others, less invasive and painful methods to slim down your calves which we’re going to uncover in this article. In order to slim down your calves, you need to perform high reps with light weights.

1. Skater Hops:

How to Do:

• Lower your body toward the floor, knees slightly bent, then jump off your left leg.
• Land on the right foot, lifting your left leg behind you, then jump from right to left, lifting the right leg behind you.
• Keep hopping like this until you complete 15 reps on each side.

2. Standing Calf Raise:

How to Do:

• Stand near a wall or chair for balance. Place your feet hip-distance apart with the ankles, knees and hips square to the front.
• Once you are stable, slowly lift your heels off the ground raising the body upward (not forward or backward).
• Tuck your butt under just a bit and tighten the abs as you raise.
• Hold this position for 3 to 10 seconds (you will be able to hold it longer as you get stronger).
• Release and repeat 10 to 20 times.

3. Pivoting Curtsy Lunge:

How to Do:

• Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position.
• Bend both knees so you’re in a lunge stance.
• Lean your torso forward 30 degrees and pulse up and town 10-15 times.
• Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
• Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

4. Roller Calf Stretching:

How to Do:

• Sit on the floor with your legs stretched out, optionally with the ankles crossed for added weight, resting on the foam roller at your ankles.
• Place your hands on the floor behind your back for support.
• Lift your buttocks up slightly off the floor and push yourself down so that the foam roller rolls up towards your knees.
• Continue for 30 seconds to 1 minute and switch the cross of your ankles to repeat on the opposite side.

5. Two-Thirds Jump Squat:

How to Do:

• Begin by standing with feet shoulder-width apart, arms at the sides.
• Lower the body into a squat, going two-thirds of the way down.
• Immediately jump straight up with your arms pointed up toward the ceiling.
• When you land, go right back into the next rep.

6. Pistol Squat:

This exercise is beneficial for whole legs. It not only targets calves but also targets thighs. It does not require any equipment. Body weight acts as resistance.

How to Do:

• Stand straight on the floor and look forward. Extend your arms forward.
• Now lift your right leg in the air and lower your body as much as you can.
• Hold on this position for 5 seconds.
• Strand up and repeat the steps.

7. Mountain Climbers:

How to Do:

• Start in a push up position and make sure your abs are tight and contracted.
• Start running your legs in and out. Repeat as fast as you can for one minute.
• Mountain climbers are an all-over leg strengthener, and the explosive jumping movement strengthens your calves.

8. Prone Hamstring Curl:

How to Do:

• Lie face down on the floor, bend your elbows and stack your hands under your forehead.
• Extend both legs straight out behind you, pointing your toes and squeezing your heels together .
• Press your shoulders down and lift both legs slightly off the floor.
• Keeping your feet touching, bend your knees and curl both heels in towards your body .
• Without letting your knees touch the ground, slowly extend both legs back out straight.
• Repeat 15 times total (Try doing another set of 15 before finishing the workout if you can).

Source: stylevast.com

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5 Easy To Do Chair Exercises To Reduce Your Stubborn Belly Fat Fast

Our bodies are made to move. We spend, on average, almost nine hours a day sitting down – and that’s not taking into account the eight hours we spend lying down, asleep. Sitting can have short- and long-term effects on your health and body, making this seemingly benign activity potentially deadly. But what exactly goes wrong in our bodies when we park ourselves for nearly eight hours per day, the average for a U.S. adult? Well, studies have linked excessive sitting with being overweight and obese, type 2 diabetes, some types of cancer, and early death.

Overall, the risk of death is in tandem with total sitting time and sitting stretch duration — no matter their age, sex, race, body mass index. Can sitting make you fat? Yes, it can! Most studies reported a link between time spent sitting and the obesity epidemic. Unfortunately, those who sat most of the day but engaged in low levels of exercise had an 8% higher rate of obesity, as compared to those who engaged in moderate to vigorous exercise.

Despite the dire news, there’s still hope for those of us with sitting jobs and hectic day to day lives. In a perfect world, we’d all have at least an hour a day to devote to our fitness but this isn’t the case. So we must improvise and find unique ways to exercise. Try some warm-up chair exercises. These exercises you can do while sitting down are perfect for anyone working from a desk or spending most of the day in a chair. This product is perfect for chair exercise .

Here are 5 of the best chair exercises to reduce your stubborn belly fat fast-

5 Easy To Do Chair Exercises To Reduce Your Stubborn Belly Fat Fast

1. Knee pull-ups

Knee pull-ups are an amazing way to combat tummy flab, strengthen your core and low abs.

Here’s how to do it:

• Sit up on the edge of your chair
• Plant your feet firmly on the ground, spread them a hip’s width apart from each other
• Suck in your gut, straighten your back and lift your knee towards your chest
• To get more stretch in your lower abs just bring your arms towards your shin
• Alternate your knees and do about 20-30 reps

2. Double Knee Lift

Double knee lifts are great for your lower abs and hip muscles.

Here’s how to do it:

• Sit with both knees touching
• Use the armrest on your chair, if you have no armrest use the edge of the chair
• Now begin by straightening your back and lifting both knees to your chest area
• When lowering your feet, try not to let touch the ground
• Do 20-30 knee lifts for optimal results

3. Oblique Pull Ups

If you want to get rid of those darn love handles and get a neat waistline, try oblique pull-ups

Here’s how to do it:

• You will need to sit or this exercise. Simply, rest your arms on the chair rest
• Now slightly lift half your bum off the chair
• For the full effect, do a double knee lift
• Next, lean on the other side and do the same action
• Repeat this 10-20 times on each side.

4. Floor Reaches

Floor reaches are terrific for depleting stored fat in your hips and sides

Here’s how to do it:

• Plant feet firmly on the floor and sit properly in the chair
• Place your arms at your sides
• Next, try to touch your left toes with your right fingers by twisting your torso
• Alternate by touching your right toes with your left fingers
• Do 20-30 reps of this

5. Pull Up

Pull-ups work a number of larger muscle groups at the same time (back, shoulders, & arms)

Here’s how to do it:

• For better stability, place your chair against a wall 
• Put your arms on the rest and try lifting yourself out the chair, by only using your arm strength
• At the same time, pull up your knees by using your ab strength
• Hold that pose for a short while, then slowly lower yourself back into the chair
• Now you have no excuses for not trying to stay in shape. These simple and easy to do exercises can be done almost anywhere and almost at any time. Doing this daily could have you shedding belly fat in no time. At some point in time, when the exercise becomes a bit easier, you can try doing increasing the number of times you do these 5 routines.

PLEASE CONSULT WITH YOUR DOCTOR OR OTHER QUALIFIED HEALTH CARE PROFESSIONAL BEFORE USING ANY PRODUCT DISCUSSED ON THIS SITE.

Source: glowingjournal.com

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10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

One of the most important things that can keep our health in check is regular exercise. It’s not just for bodybuilders – in fact, regular exercise will boost your health in many ways besides helping you lose weight. However, not all of us have the time or desire to hit the gym each day, and most of us simply find it hard to start.

Fortunately, it doesn’t have to be that way. There are many simple home workouts plans that will help you lose weight and give your health a boost. They don’t require any special equipment and will regulate a variety of body functions, while also helping your muscles grow.

Here’s a simple no-equipment home workout plan that is guaranteed to work:

Crunches

Crunches are an absolute must if you want to bust your belly fat. They are simple to perform – just lay down on the floor, raise your legs at a 90-degree angle by bending your knees and put your hands behind your head or crossed on your chest. Make sure to have at least a hand of space between the chest and chin.

Lift your body up until your elbows touch your knees, then go back down and repeat as many crunches as you can.

Squats

Squats are a fun and powerful exercise which can bust your excess belly fat and strengthen your back and leg muscles as well. To do them, stand upright with your legs at shoulder-width apart and your hips over the knees. Keep your back as straight as possible and your shoulders back, then start squatting down by opening your hips as much as you can. Keep going until your butt stands out, then go back to the original position and repeat.

Lunges

Lunges are another great exercise for your excess belly fat and leg muscles. Stand upright with your legs separated a bit, keeping your back straight and looking in front of you. Now, step forward with one of your feet, bend your knee (90 degrees) and do a lunge by lowering the other leg behind you. Go back to the original position, then repeat the exercise as many times as you can.

Push-Ups

Go down in a plank and keep your hands on the floor placed under your shoulders. Bend the elbows and bring your body down, then go back up. Make sure your core is engaged while you exhale and do as many push-ups as you can.

Besides these 4 common exercises, you can also include wall-sits, sit-ups, jumping jacks, butt kicks and plank in your workout plan which will add a bit of variety and burn the excess fat from many areas of your body.

Here’s a workout plan based on these exercises:

Monday

Start with 10 butt kicks and 15 lunges, then follow them with 10 sit-ups, 20 squats, 25 crunches, 5 push-ups, 30-35 jumping jacks, a 15-second plank, and 25-30-second wall sit.

Tuesday

10 jumping jacks, 10 butt kicks, 10 squats, 25 lunges, 20 crunches, 10 push-ups, 35 sit-ups, 30-second plank and wall sit each.

Wednesday

10 push-ups, 25 butt kicks, 30 crunches, 30 sit-ups, 15 squats, 20 lunges, 45-50 jumping jacks, 35-second wall sit, 40-second plank.

Thursday

35 butt kicks, 25 jumping jacks, 20 crunches, 20 sit-ups, 35 squats, 15 lunges, 50 sit-ups, 1-minute wall sit, 30-second plank.

Friday

50 butt kicks, 55 jumping jacks, 30 crunches, 40 sit-ups, 60 lunges, 25 squats, 30 push-ups, 45-second wall sit, 60-second plank.

Of course, none of these exercises will work as they should if you don’t add some cardio in your workout. Here’s a nice cardio plan which you can do at home:

Week 1

• 30-second jog,30-second sprint(repeat 5 times)

Week 2

• 45-second jog,35-second sprint(repeat 6 times)

Week 3

• 60-second jog,45-second sprint(repeat 7 times)

Week 4

• 45-second jog,50-second sprint(repeat 8 times)

Week 5

• 30-second jog,55-second sprint(repeat 7 times)

Week 6

• 45-second jog,60-second sprint(repeat 6 times)

Week 7

• 60-second jog, 65-second sprint(repeat 5 times)

Week 8

• 45-second jog,70-second sprint (repeat 6 times)

Week 9

• 30-second jog,75-second sprint(repeat 7 times)

Week 10

• 45-second jog,80-second sprint(repeat 8 times).

Follow the plan for 10 weeks (cardio + the aforementioned exercises) and you will look better than ever before soon!

Source: magichealthytips.com

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Simple Moves to Lose Back and Upper Arm Fat

Exercises to Get Rid of Back Fat – Back fat becomes more irritating when you wear tight fitting skin dress. Women feel very shy and uncomfortable when they have back fat. In order to get rid of this, she adopts many methods and treatments. If you want to reduce the back fat, go for exercises that will help you to maintain a proper figure and will not affect your confidence level. So Aerobic Exercises for back fat is the best way, which can be followed by boy, girls, ladies, men and women.

In the battle of the bulge most women like myself can struggle with the annoying back fat or under the arm flab.

Here is a list of 8 simple exercises that clear fat rolls on back and bra bulge areas.

Push Up Holds:

Push up hold is a great exercise for strengthen your back and core muscles. You can do it at home without any special equipment. For an easier variation you can place your knees on the ground.

How to Do:

• Lie on your stomach and place hands on the ground next to your armpits
• And push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed.
• Bend elbows and lower body until hovering a few inches above the floor.
• Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
• Then repeat again by lowering back down to your lowest point,
• Holding for 1 deep breath and coming back to your half-way point for one more hold. Repeat as many times as you can.

Back Extension Exercises:

The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem or experience lower-back pain while performing this exercise. If you do feel pain, try lifting only your legs and leaving your arms flat on the floor.

How To Do:

• Begin on the mat, lying face down with your stomach on the mat.
• Keep your arms at your side against your torso with your palms pressed against your thighs.
• Keep your legs together with your toes slightly pointed.
• Inhale and lift your upper trunk off of the mat, keeping the tops of your feet pressed against the mat.
• Be sure to use your abdominal and back to extend your trunk forward and into the air.
• As you exhale, lower your torso back down to the mat. Repeat 6 to 8 times.

Triceps Dips:

Triceps dips are not only an effective exercise for toning the arms but also the shoulders and upper back muscles that provide defined muscles tone. It is a basic body-weight exercise that does not require much equipment and can be done using the support of any solid and secure surface. It can be done using a bench or on the floor.

• Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
• Stretch your legs out in front with a slight bend in the knee and gradually lower your body towards
• the floor with the support of your arms until the elbows are at 90-degree angle.
• Now, press down into the bench straighten your elbows and raise your body up to the starting
• position. This entire down and up movement makes 1 repetition. Complete 15 to 20 repetitions at a time.

Pull-ups Exercises:

There are many muscles in the back. The pull-up sculpts and tones them all. The best is the normal pull-up, where you have to use your palms faced out and grip the bar.

• Do this twice in sets of ten. The chin-up pose, where your palms are facing you is easier to do. That’s a good one.
• But make it the second option, as it does not affect the biceps that much.
• Some other options for you are negative pull-ups, assisted pull-ups, and the TRX assisted inverted tow.

Bent Over Rows:

Targets biceps, chest, mid-back, and upper back.

• Begin with knees slightly bent, keeping your abs engaged for support.
• Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
• Slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the circle to the right.
• Do 3 sets of 10-12 reps.

T Raise Exercise:

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to Do:

• Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
• Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
• Bring the dumbbells close together and turn the palms to face forward.
• Lift the weights up to shoulder height and then lower them down.
• Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.

Burpee Exercise:

As the name may sound, the routine is no nonsense stuff. It might take you a couple of days or probably more to go with the flow.

How to Do:

• Stand straight with arm by your side. Lower your body bringing it in a chair pose. Keep your arms ahead.
• Forcefully push your feet backwards and chest further downwards. Come up in a plan position.
• Again force your chest into the ground with pressure so that you again lift upwards in the air.
• Note that your hands should be above your head. This completes one rep. Repeat 4 times to complete one set.
• This is a full proof exercise to reduce back fat faster.

Swimming Exercise:

How to Do:

• Begin by lying on your stomach with your arms in front of you against the mat.
• Slowly lift your arms and legs off the floor, as if moving into a “Superwoman” or “Superman” position,
• keeping them together as they hover over the mat.
• Inhale as you lift your right arm and left leg at the same time.
• Inhale again as you lift your left arm and right leg higher until your movements start to resemble “swimming” in the air.
• Do 3 sets of 8 switches from right to left.

Source: lifeatfit.com

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8 Simple Exercises to Reduce Flanks Fat

People having flank fat are always in search of finding ways to burn fat deposits. Since the area above waistline is prone to getting extra fat, everybody wants to find the best exercise for flank fat that can help them in shaping up their bodies.

So, let’s have a look at some of the best workouts that have proved to be effective in reducing flank fat.

1. Bicycle Crunches:

How to Do:

• Lie on your back.
• Put your hands behind your ears.
• Crunch to the left and bring your right elbow in to meet your left knee.
• Crunch to the right and bring your left elbow in to meet your right knee.
• Quickly go back and forth between sides as if you’re pedaling a bike.
• Try for three sets of 30 reps on each side.

2. Side Plank:

The side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris.

How to Do:

• Start by lying on your side with your knees straight and feet stacked.
• Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders.
• Hold for 30 seconds and repeat on the other side.
• As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes.

3. Scissors:

How to Do:

• Lie down flat on your back with your arms at your sides, palms pressing into the floor. You can place your hands under your pelvis if you feel the need to protect your lower back.
• Lift both your legs off the floor towards the ceiling, contracting the abs and pressing your lowers abs into the ground.
• Keeping your abs engaged and lower back on the ground, slowly lower your right leg until it’s a few inches above the floor.
• Then scissor your legs, lifting your right leg up while lowering your left leg.
• Continue alternating between your legs for 10 -12 reps per leg.

4. Jack Knives:

How to Do:

• Lay on the floor or a bench with your legs straight out, arms stretched above your head, toes pointed towards the ceiling.
• Raise your arms towards your toes as you raise your legs to a 45- to 90-degree angle, keeping your shoulders off the floor (above).
• You should bring your arms way up over your belly button so your body looks just like a jack knife.
• Then return back to the floor or bench with your legs and arms stretched out. Do 40 reps.

5. Push-Up:

How to Do:

• This tried-and-true position is a classic because it gets the job done.
• Hold yourself in a push-up position with your hands on the ground.
• Keeping your torso as still as possible (no twisting), shift onto a plank position with your forearms on the ground, one forearm at a time.
• Your body should be in a straight line from head to toe.
• Do this for as long as you can, starting with 30 seconds and working your way up to three minutes.

6. Twist Crunches:

Stop just wondering what to eat to Flank fat fast. You’d better try exercising, for example, twist crunches. Crunches are another useful workout, especially when a person wants to add strength to his/her abdominal muscles.

How to Do:

• All this exercise needs is to lie down on a smooth surface with hands behind the head and knees bent.
• Now, twist the body in such a way that the left elbow will touch the right knee then changing position so that left elbow can touch the right knee.
• Repeat these steps and checkout the impact of the best exercise for flank fat

7. Side Bend:

Cardiovascular exercises are considered most responsive in burning rigid fats around waistline. Side bend is a wonderful way to do cardio exercises without taking help of any apparatus. How to do it perfectly? Find its procedures mentioned below.

How to Do:

• Initiate the process by standing with legs at hip-distance apart and arms on side.
• Now try to touch toes of one leg with respective hand and keep other hand on waist.
• Repeat this process with other hand by touching its respective leg. Perform it at least 100 times a day for speedy results.

8. Opposite Arm and Leg Raise:

How to Do:

• Balance and stabilization exercises like this one will strengthen your core and lower back, giving way to a slimmer waist. Start on all fours.
• Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel.
• Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg.
• That’s one rep. Complete 20 repetitions.

Source: stylevast.com

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