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

How to Get Rid of The Unwanted Double Chin and Neck Fat?

Many people suffer from the horrendous double chin. I do, too. That is why I always make sure to position my face a certain way when taking a picture. I hate my double chin and have always wanted to find a way to make it disappear.

I know many other people feel the same way about their double chins. A double chin does not always mean one is overweight. It can mean that the muscles in the chin and neck are not as developed as they should be.

Some common ways to remove the problem include diet change and cosmetic surgery. However, even those with an excellent diet can suffer from double chin. Also, cosmetic surgery isn’t for everyone. It certainly isn’t for me.

Luckily, some simple exercises can not only strengthen the neck, jaw, and chin muscles, but also remove that stubborn double chin.

Performing these exercises daily will have your chin looking firmer in no time. Some other added benefits may include increased jaw or neck strength, flexibility, and relaxation. Many people who work at a computer all day tend to end up feeling very tense around the neck and jaw area. I work at home on my computer, and I commonly experience tight jaw joints and a stiff neck. I was really excited when I found this!

Just take a look at the video below:

7 EFFECTIVE EXERCISES TO GET RID OF ARMPIT FAT

Armpit fat is a common problem that affects three out of five women. Genetics, poor lifestyle, fleshiness, and muscle loss are the main reasons for fat accumulation in the soft area between your breasts and upper arms. So, you must get rid of these annoying problem by watching what you eat and exercising.

A 7 best armpit fat-reducing exercises that you can do at home, anyone can do them. Also, some of these exercises use dumbbells. If you do not have dumbbells to begin … Use water bottles or other similar-sized plastic bottles.

7 Effective Exercises to Get Rid of Armpit Fat

Do these exercise 2 or 3 times a week, resting for little as possible between workouts.

1. Arm Circles:

Adding arm circles to your workout routine helps to warm up the shoulders, arms, chest, and back. There is a great exercise to incorporate at the beginning of an upper body workout to prevent injuries and prepare your body for strength training.

Repeat 15 times with 20-30 second breaks.

2.Bent Over Row

Hold a dumbbell in each hand and bend your hips back until your torso is about parallel to the floor. Keep your lower back in its natural arch. Row the weights to your sides with palms down, squeezing your shoulder blades together at the top.

Repeat 10 times with 20-30 second breaks.

3.Tricep extension

To start, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it.

Repeat 15 times with 20-30 second breaks.

4.Bent Over Row Lateral Raises

Standing with a dumbbell in each hand, bend over at the hips until your torso is just about parallel to the floor. Keep your chest out, back flat and your knees slightly bent, and let the dumbbells hang directly beneath you with your elbows straight but not locked out, palms facing each other.

Repeat 10 times with 20-30 second breaks.

5.Lateral Raise

Stand or sit with a dumbbell in each hand at your side. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up.

Repeat 12 times with 20-30 second breaks.

6.Front Raises

Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you. Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.

Repeat 10 times with 20-30 second breaks.

7.Basic Push-ups

Lie flat, face down, on an exercise mat. Place your hands at shoulder height and a little wider than your ribs. Your thumbs will be right under your armpits. Press up so that you’re arms are extended and you’re resting on the tops of the knees where they attach to your thighs. Bend your elbows until they’re at a 90-degree angle. Extend your elbows to the start position to complete one repetition.

Repeat 5 times with 20-30 second breaks.

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Fat Burning and Weight Loss Exercises for Women

If you’re looking to set your internal systems to fat-burning-furnace mode and absolutely melt body fat as quickly as possible, the following exercises are your secret sauce for robust weight loss and sculpting an improved, lean physique.

For maximal impact integrate each fat-burning exercise into your existing workout schedule, or create a circuit out of all 12 to form one fat-torching full-body workout.

1. Lunges:

This is a very effective exercise to get your thighs into great shape. Push into your heel and return to your starting position. This exercise is very effective for the thigh muscles. It elevates the heart rate and help to burn fat faster.

How to do:

• Stand with your feet slightly apart and ex your abdominal muscles.
• Step forward with your left leg, while your torso stays straight.
• Bend your knee until it forms a 90-degree angle

2. Hip Dips

How to do:

• Get in a forearm plank position and roll to one side in forearm side plank position.
• After you get your balance, place your free hand on your hip and start dipping your lower hip to the oor up and down.
• Do 15 reps on each side.

3. Dumbbell Side Bend

How to do:

• Grab a dumbbell in each hand and stand with your feet hip width apart.
• Bend from your waist to your left side as low as you can and at the same time sweep your arms in an arch overhead as you bend.
• Straighten up and repeat on the other side.
• Keep alternating and do 20 reps

4. Tummy Tuck

How to do:

• Stand with your feet apart and abs tight.
• Bend forward with your legs straight and walk forward with your hands until you are in a plank position.
• Bend your right knee and try to touch it to your right elbow.
• Now take that knee to the center and touch your chest.
• Now take it to the left and touch it to your left elbow
• Straighten back the leg and repeat with your left leg.
• Keep alternating and do 15 reps.

5. Deadlifts

How to do:

• Start with your back slightly forward and your knees bent.
• Holding a barbell or dumbbells near your shins, come up with straight shoulders and a straight back.
• Remember to lift your barbell close to your body and end right below the waist.
• REPS: 4 sets, 10 to 12 reps each.

6. Squats

How to do:

• Starting with bent knees and holding weights or a medicine ball, move your butt down into a seated position and go back up into a standing position. For this move, Ryan says it’s important to use some type of weight to actually burn fat.
• REPS: 4 sets, 12 to 15 reps each.

7. Flat Bench Press On a Ball

How to do:

• Balance on your back on a stability ball and bring your arms towards the center using dumbbells.
• Ryan says if you’re having diculty balancing, try using a smaller weight.
• REPS: 4 sets, 10 to 12 reps each.

8. Bicycle Crunches

How to do:

• Lay at on your back with your hands behind your head.
• Raise your legs so that they are 1–2 feet (0.3–0.6 m) above the ground.
• Bend your left knee and bring it toward your head and twist your body so that your right elbow meets your left knee.
• Now, straighten your left leg and do the same thing on the other side, touching your right knee to your left elbow.
• Do 15-20 of these for one rep, increasing reps as you get stronger.

9. Russian Twists

How to do:

• Sit on the ground with your back straight and your feet extended out in front of you. Bend your knees slightly and keep your feet at on the oor.
• Bend backward slightly so that your back is at a little less than 90 degrees. Hold a 5-10-pound dumbbell in your hands and twist your body toward the left, lowering the dumbbell halfway to the oor.
• Bring your body back to the original position, and then do the same thing on the right side. Repeat 20-25 times.

10. Side Planks

How to do:

• Start off in a side plank position with your right elbow supporting you, and your left arm resting on your hips. Make sure that your body is totally straight, and hold the position for 30-60 seconds.
• Repeat on the other side with your left elbow supporting you. You can ip op a few times between sides.

11. Jump Rope:

Jump rope is not just a fun exercise, it also has great tness benets for grown-ups as well. Jumping rope workout is an excellent total-body exercise to condition and strengthen the heart, tone the arms, legs and core. It’s also a great cardio to shed some extra calories and fat.

How to do:

• To start, grab the handles with a comfortable grip.
• Turn the rope by turning your wrists in circular.
• Swing the rope over your head and jump as it passes your feet.
• You don’t have to jump high – just enough to clear the rope.
• Land evenly on both feet. Continue for one minute, then rest for one minute.

12. Wall Sit:

Wall sit or wall squat is a simple body-weight exercise that will test the strength and endurance of your lower body. But be warned. This exercise works a little different than the typical body weight squats since you’re holding your body in a static position for a certain period of time.

How to do:

• To start, lean against the wall with your feet hip-width apart planted rmly on the ground.
• Your feet also should be about 2 feet away from the wall.Now brace your abs and slowly slide down the wall with your back pressed against the wall until your legs are bent at the 90 degree angle.
• This angle is very crucial because if your thighs are not parallel to the ground, your leg muscles will not get a workout.
• Knees should be directly above your ankles and your back should be touching the wall at all times.
• Hold this position for 20-60 seconds.

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5 MOVES TO SCULPT A TIGHT AND TONED BUM

Whether you’re wearing a bikini, skinny jeans, or a little black dress, a sculpted booty is always the perfect accessory. And while there are many effective ways to tighten and tone your rear, you can really do so with this five-move formula that never fails to deliver fast results.

This better-butt circuit includes plyometrics, sprints, and simple strength exercises to get your heart rate up (burn fat!) and build lean muscle.

How This Routine Works: Do 1 set of 10 reps for each exercise, unless otherwise noted, with little or no rest between moves. After you’ve finished the last exercise, repeat the entire circuit 2 more times. Start by doing this workout twice a week, then increase it to three or four times a week. Get Going. Good Luck.

1. STRAIGHT LEG DUMBBELL DEADLIFT

This is a favorite exercise for a lot of fitness trainers because it dramatically strengthens and tones the glutes and hamstrings. For best fat-burning results, be sure to choose a weight that challenges your muscles. If you feel like you could easily do more than 10 reps, you need to use heavier dumbbells.

How to do it: Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.

Do 10 reps with a challenging weight (15 to 40lbs depending on your fitness ability).

2. SPRINT, BACK PEDDLE, SPRINT

Research shows that high-intensity interval training (like these sprints) can help your body burn more fat in the 24 hours after your workout than you would after steady-state cardio.

How to do it: Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. After about 10 yards, shift your hips back to quickly reverse the movement. Back peddle to the starting position (10 yards), keeping your chest up the entire time. Quickly shift your hips forward to repeat the forward movement again. That’s one rep. Do 10 reps of sprint-back, peddle, sprint total.

3. MARCHING BRIDGE

This is a simple yet super-effective exercise to target your glutes and hamstrings without risk of your quads taking over. By lifting your leg while holding the bridge, you’ll also activate your entire core.

How to do it: Lie faceup with your knees bent and your feet flat on the floor, arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue alternating until you’ve completed 10 reps on each leg, holding your hips high during the entire movement.

 4. JUMP SQUATS

This high-intensity exercise raises metabolic rate, meaning you’ll keep burning fat for hours after your workout is over. The movement targets your glutes, hamstrings, and quads.

How to do it: Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Do 10 reps total. Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher.

5. KETTLEBELL SWING

Kettlebell exercises combine cardio and strength training to tighten up your trouble zones in no time. No kettlebell? You can use a dumbbell instead.

How to do it: Hold a kettlebell (or dumbbell) with both hands and stand with your feet hip-width apart, knees slightly bent. Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to belly-button/chest level. Continue swinging until you’ve completed 10 reps with a challenging weight (17 to 26lb kettlebell depending on your fitness level).

Best Exercises to Lose Arm Fat at Home

Flabby arms are a huge problem, both for men and women. Women want their arms toned, so they can wear a sleeveless dress without embarrassment. On the other hand, men want huge muscles. The flabby arms make the arms look bigger than they actually are.

It is often the case that besides having a normal body, there is some extra fat accumulated on the arms. Belly fat and arm fat are the most difficult parts to get rid of fat.

Aging is never easy to embrace, especially when it comes to drooping skin. Another reason for saggy arms can be decreased metabolism. The metabolism rate decreases with the growing age, which means burning fewer calories. And this condition ultimately leads to arm fat. Moreover, lack of physical activities can lead to fat accumulation and flabby arms.

If you want your muscles toned, firm and looking young, the most effective way is to be physically active. This does not mean that you need to hit the gym every day. On the contrary, there are several exercises that can be easily performed at home.

With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. You need to be determined enough to do so. You won’t only reduce fat in this area, but also firm them up.

However, no matter how hard you exercise if you don’t follow a healthy diet, you’ll have a hard time reaching your goals. You need to start with cutting down on unhealthy and high-calorie food, eating fresh to stay healthy and look healthy.

This video will show you the best exercises to lose arm fat at home.

Try the following workout video:

https://youtu.be/hAGfBjvIRFI

These 6 Workouts Help You Prevent Hunched Shoulders

You have a great body but a bad posture and rounded shoulders which can portrait a totally different picture of you. Your tummy may look fat and you will look shorter than your actual height. You must correct your body posture to avoid any possible health issues. These 6 workouts will not only help you to have better posture but also prevent hunched shoulders.

As with any workout, it is important to perform warm up stretches to avoid any injury. Similarly you should also do stretches to finish this better posture workout routine. You will need dumbbells and counter to perform these workouts. You should rest for about 15 seconds in between each workout.

The better posture workout is divided into three parts. First stretches to warm up. These 8 stretches will prepare your body to start the better posture workout.

Second part is the better posture workout that will help you stand tall and prevent possible hunched shoulders. There are 6 workouts in this routine each 45 seconds long. You take a break of 15 seconds in between each exercise.

Third and last part consists of stretches once again. There are 7 stretches to complete this workout.  Here are some good tips to deal with sore muscles after workout.

1 Stretches to warm up

• Shoulder rolls 20 seconds
• Head Nods 20 seconds
• Head Turns 20 seconds
• Head Tilts 20 seconds
• Head Rolls 20 seconds
• Small Arm Circles 20 seconds
• Big arm Circles 20 seconds
• Toe Touch Reach 20 seconds

2 Toning Posture Workout

• Tripod Rows 45 Seconds each side
• Bird Dog 45 seconds
• Tripod Fly 45 seconds each side
• Modified Back Bow 45 seconds
• Up and Over Press 45 Seconds
• Bent Over Ventral Raise 45 Seconds

3 Stretches for Better Posture

• Front Arm Swings 20 seconds
• Toe Touch Reach 20 seconds
• Wall Chest Stretch 20 seconds
• Overhead Toe Touch 20 seconds
• Downward Dog 20 seconds
• Cobra Stretch 20 seconds
• Child’s Pose 20 seconds

Here are the video instructions for these better posture workout that will help you to prevent hunched shoulders.

3 moves to get rid of your muffin top

Muffin tops are a problem spot for many people, you know that the fat can be difficult to get rid of. With this fat, it can be difficult to wear jeans , especially skinny ones, and you can forget about wearing attractive tops.

These 3 waist-whittling moves to get rid of your muffin top :

Standing Twists

• Place your hands behind your head, elbows out wide and knees slightly bent. Isolate your core making sure your hips don't move.
• Twist to one side then the other alternating sides.
• Do 100 reps.

Side Bends

• Stand with your feet hip-distance apart, arms at your sides.
• As you reach down towards your toes with one arm, lift the other one up towards your waist, placing your hand on your hip.
• Alternate sides with one arm up, one arm down.
• Do 100 reps.

Jack Knives

• 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.

Remember, Workout helps, but food is 85 percent of the results we see, Make sure that you eat foods that are healthy and that promote fat loss. (Read: 10 Best Foods For a Flat Belly).

(source: popsugar.com)

5 BUTT EXERCISES THAT ARE BETTER THAN SQUATS

1. Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.

– Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
– Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
– With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.

– Do 12 reps on each leg, for three sets.

2. Curtsy Lunges

Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs. Do 10 reps.

3. Hydrants with Leg Extension

Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right. Do 10 reps.

4. Step-Ups

Walking up flights of stairs is great for your tush, but stepping up onto a chair is an even more effective move.
– Stand in front of your chair and place your left foot in the center of the seat.
– Step up onto the chair and bring your right knee forward and up.
– Lower yourself back to the floor, with the foot landing quietly.
– Switch legs and repeat to complete one rep. Do 20 reps total.

5. Bear Plank Leg Lifts

Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides. Do 10 reps.
Credit:diaryofafitmommy.com

6 Easy Exercises to Tone and Trim your Inner Thighs

If you suffer from excess fat in your inner thighs, don’t despair. You can tone your inner thighs with specific exercises and dietary changes that will target full body weight loss. Toning your inner thighs will make them stronger and more attractive and will improve your confidence when you go to the beach or wear leggings and skinny jeans.

The inner thigh is not an area you use through everyday activities, so what’s good about the exercises below is that while they focus on the inner thighs, they also use other larger leg muscles which will benefit other parts of your body.

Start your exercise with a few minutes warm-up. You can do these exercises at the comfort of your home 3 to 4 times per week while working on other parts of your body, such as abs, back, butt and legs.

Frog Bend

In this exercise no equipment is necessary and you only use gravity for resistance.

• Lie on a floor or a mat with your face up, while your legs are extended straight over hips. Keep your feet flexed, heels together, and toes turned out.
• Slowly bend your knees out to the sides, and then straighten them back, using your inner-thigh muscles to control the movement.
• Do 3 sets of 10 reps, while resting in between each set as needed.

Scissor kicks

These kicks are good for your core muscles and also strengthen your thigh muscles by moving your legs in multiple directions.

• Lie on your back, while your arms are down by your sides.
• You can do the exercise in 2 directions: (A) Raise your feet about 30 cm off the floor. 
• Controlling your core muscles, scissor your legs up and down for 10 reps. (B) Without resting, now scissor your legs side to side (choose which foot crosses over top at the center and alternate between the legs) for 10 more reps for each leg. This is one set.
• Repeat for 3 sets, trying not to drop your legs in between.

Side and cross-over lunges

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

• Stand straight with your feet shoulder-width apart. Take your left foot making a wide side-step (illustration A). Bend your right knee so you push your hips behind you when you are stepping aside (keep your back straight and your face forward). 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 (illustration B), 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.

Seated Ball (or Pillow) Squeeze

• Sit on a chair, resting your feet on the floor. Your knees are bent at 90 degrees.
• Place a ball (or a pillow) between your thighs and inhale. Exhale as you squeeze the ball between your thighs.
• Hold for 1 minute while breathing normally. Rest 30 seconds to 1 minute between sets.

Inner Thigh Lift and Circles

• Lie on your right side while supporting your head with your bent arm as per the illustration below (alternatively you can fold your arm down and rest your head on it).
• Bend your left leg and place your foot on the floor in front of your right leg, holding your ankle for support. Your right leg is extended.
• Use your inner thigh muscles to lift your right leg upwards at least 15 cm. Hold for a few seconds and then slowly lower your leg back. Alternatively you can draw imaginary circles on the back wall.
• Repeat 10-20 times for each side.

Side Squat with Band

Resistance bands are inexpensive and can be used for a total body workout. They also offer you the option of using different levels of resistance depending on your fitness level.

This exercise works on your inner and outer thighs, hips and bottom. You can do this exercise without the resistance band, but the band will further increase the efficacy of this exercise.

• Stand while your feet are shoulder-width apart and tie a band around your lower legs.
• Lift your left leg and step out to the left while pressing out against the resistance of the band. When your left foot touches the floor, bend your knees into a deep squat.
• Then stand up again and bring your feet back to shoulder-width apart.
• Repeat – Either alternate legs or take 10 steps to the left and then 10 steps to the right.

Keep up the good work and give your inner thighs the attention they need!

(source: healthyandnaturalworld)

8 Best Exercises For Women’s Health Over 40

Many people tend to get less active as they get older which is exactly the opposite of what experts recommend. As your body ages you need to be taking extra care of it by working out sensibly and keeping it in tip-top form. This will not only keep you looking and feeling younger but it will help to prevent all kinds of diseases, aches and pains.

Do you want to be hunched over with a bad back and a walking stick aged 70? No, we don’t either! We’ve compiled a list of the 8 exercises that are specifically designed for over 40s that will have you skipping into old age stronger and fitter than you were in your 20s.

SLEEP
It’s not technically and ‘exercise’ but it is one of the most important part of any workout routine! Without adequate sleep your body can’t repair the muscles that you’ve been working out at the gym, which means that all your hard work is for nothing. Sleep deprivation leads to grouchiness and lethargy, which means lack of motivation to even get down to the gym in the first place. What’s more, studies have shown that individuals that don’t get enough sleep are more likely to look for energy from extra calories. So make sure you are getting enough shut eye to be on form and focused every day.

T-TO-Y ARM RAISES
This is a simple but incredibly effective exercise that you can add to your routine. Hold your arms out to the side in a T shape and raise them to the count of three up to a Y shape, then lower back down. If you find this too easy pick up some weights – anything will do, even a can of beans or a water bottle. Try increasing the weight as the exercise becomes easier. This nifty exercise works your back, shoulders and arms which are key areas of concern as you get older. Studies have shown that poor posture disproportionately affects the older generation and this is due in large part to muscle weakness in the upper back and shoulders.

WALKING BACKWARDS
This one takes a bit of getting used to but it will work wonders for your core strength and balance. We’re not asking you to walk miles and miles backwards but incorporating 10 backwards steps every few minutes when you are out walking will make a big difference in the long term. Not only is it good for your balance and coordination but it works the two major muscles in your calves and works on the tendons in your lower leg.

WALKING (FORWARDS!)
Walking is one of the great simple (and free) pleasures of life, and luckily it’s a great way to lose weight and stay fit. In today’s climate of super faced paced living people feel like they don’t have time to go for a walk and enjoy the process of travelling through their environment.

For retirees though, that’s not usually an issue. Walking just 40 minutes at a comfortable pace will burn 160 calories and walking 3 miles will burn just as many as running the same distance. So you don’t need to be a Speedy Gonzales to reap the benefits of this exercise!

ONE LEGGED SQUAT
One legged squats require good balance and stability, particularly in the core, hip and shoulder. So they are a great exercise for older people that want to maintain good overall form and are looking for an exercise that they can build up to.

If you can’t squat one-legged already, you can easily start with a simple sumo squat: with your feet hip-width apart slowly bend the knees until you thighs are at a 90 degree angle with the floor. Make sure your knee doesn’t come past your toes and that you keep a nice strong back and shoulder with your core engaged. From here you can build up the strength to do a one legged squat – keep one leg grounded while the other in extended out in front of you.

ROWING MACHINE
As you age, a key focus point should always be your shoulder joints and upper back. If you keep these strong then you’ll be able to maintain a good posture and you’ll avoid the painful back problems that often plague older people.

Rowing machines in gyms are a great way to work your muscles and get a cardio workout at the same time, so you’ll be burning calories, building strength and getting fitter all in one go. If you don’t have a gym membership then why not get outdoors and try out the real thing? Regular outdoor activities have been shown to reduce stress levels and lower blood pressure, reducing the risk of heart-related illnesses.

SINGLE LEG DEADLIFT
Single leg deadlifts work much like the single legged squat in that they focus on your balance, coordination and stability. It’s also a great exercise for that key area the back and shoulders.

Choose a weight that fits your ability – you should be able to do three sets of 8-12 reps, with the last few reps being a struggle (without compromising form!). Hold your weights in each hand with your arms by your sides. Now, standing with feet hip-width apart, raise one leg off the ground behind you, then lower your upper body by bending at the hip and keeping a flat back.

7 Minute Butt & Thigh Workout With no Equipment

You can not hide a flat ass in a swimsuit. The beach season is a hard time for saggy buttocks! Get ready for the summer vacations with our training program. If you regularly visited the gym at winter, preparing hard for the summer, it is the time to show the results of your efforts now!

1. Chair Kickback

You can use a chair or even a bed to support your upper body while doing this move.

How to do it

• Stand about 2 feet away from a bench or edge of a bed.
• Keep your thighs and feet close together.
• Lean forward to the supporting object and hold firmly with both hands.
• Your torso should be parallel to the ground.
• Now you’re going to lift your left leg backwards until it’s parallel to the ground.
• Hold the position for 1 second and return to the starting point then do the other leg.

2. Squat Pulse

Starting in a standing position go down into a squat position — think weight should be shifted back on your heels, knees NOT over your toes, and your chest tall. Pulse out three squats, going up and down by just a few inches. After three, go straight from a squat position and power through jumping into the air as high as you can go.

3. Squat Kick 

Hamstring toner and booty lifter! Make sure to alternate legs. Flex your feet.

4. Squat

Squat Side Kicks – Start with your feet slightly wider that hip width, and slowly lower your body into a traditional squat position. As you reach the lowest point of the squat, raise your left knee and quickly kick your leg to the left, like a karate kick. Keep your right leg stable, and return your left leg to the floor before coming out of the squat. Alternate between sides.

5. Lunge Pulse 

f you’re able to keep going without taking a pause… after your last lunge squat you’re going to hold the position and transition to…

Here’s Exactly How I Lost 50 Pounds Doing The Keto Diet RECIPE

You’ve probably tried to lose weight many times with little to no success. Maybe you lost some weight, but it either always came back or your program wasn’t sustainable, so you quit.

If you’re looking for a way to lose weight, especially if you need to lose 50 or more pounds, you’ve come to the right place.

If there’s one thing I’ve learned from my 11 years as a Holistic Nutritionist working with thousands of clients, it’s that there is A LOT of emotional and mental pain associated with weight gain, especially when you’re weight has gotten this bad.

It might even make you angry or sad thinking about it now, but I want to assure you of one thing before I get into the process:

You can either let your past decisions define and/or confine you, or you can choose to move on.

Yes, your past decisions (or lack of action) have affected, maybe negatively, maybe REALLY negatively, your current situation.

However, your past can’t be undone, BUT your past results (where you are now) CAN (where you want to be).

You can choose to move on, leave it behind you and start focusing on your present!

It’s going to take time, but it’s far from impossible. In fact, I know you can do it.

As with pretty much every thing that’s worth it, the transformation won’t happen overnight.  It may take a year or more to lose the weight.

The good news? If you follow this article, you’ll lose weight fast and if you stay consistent, you’ll keep losing weight, and then a year will come and go and you would have lost a significant amount of weight.

And you’ll keep it off!

6 Mindset and Motivation Hacks To Help You Lose 50 Pounds or More

1.) Losing A Significant Amount Of Weight Is A Full-Time Commitment

You can’t be all about your weight loss goals Monday to Friday and take the weekends off. You also have to realize that losing large amounts of weight takes time and patience. Real life is not the Biggest Loser: Healthy weight loss ranges from 0.5lbs-3lbs per week. More than that is not sustainable and often results in relapse later on (just look up the stats on how many Biggest Loser contestants gain the weight back within a year of the show!). Dedication and consistency are the name of the game!

2.) Focus on Progress Not Perfection

As you probably know by now, major weight loss takes time, so there will never be a chunk of time long enough where you won’t have to make some hard sacrifices. Holidays, birthdays, vacations, dinners or nights out with friends – all of these things will come up while you are making your lifestyle changes. You will have to make sacrifices, and it will be hard. Remember your goals, communicate those goals with your friends and family. You can do it!

3.) Be OK With Making Mistakes

I just want to remind you that “mistakes are proof you are trying.” Most of the questions I receive throughout the week have a common themes:

• eating something you shouldn’t have
• missing workouts
• not eating enough
• eating too many “bad” carbs

In other words, the majority of questions or problems you have when it comes to transforming your body are about the mistakes you made. Mistakes are part of the imperfect journey of weight loss, fitness, and flexible eating.

Don’t dwell on your past mistakes. Don’t regret your choice to skip a workout. Accept them and CHOOSE to make a different (better?) choice next time.

It’s pretty simple when you realize YOU get to choose your action and you get to choose how to respond to that choice/action/decision. It’s not an easy job taking responsibility for your mistakes, choosing to learn from them, and then focusing on how you’re going to make a better choice next time.

It’s not easy, BUT it’s worth it, in the end, right?

4.) Eat Right, Exercise, And Transform Because You LOVE Your Body, Not Because You Hate It

If you are exercising and dieting because you hate your body, that’s a negative place to start and will result in a negative outcome. You should be building a healthier lifestyle because you love your body and want to do what’s best for it. Be sure to set goals that aren’t tied to the scale or a clothing size: Real, tangible goals like running a 5k or finally taking those dance lessons you’ve always wanted to are much more motivating and fulfilling than a number on a scale or a waist circumference.

The most important thing when trying to lose large amounts of weight is to start small and make one change at a time. Trying to make several changes all at once is overwhelming and you will most likely fall off the bandwagon early on. Adding a new healthy habit every week or two that you know you will succeed at is motivating and will make future changes easier and more natural

5.) Forget About Calories, Points, and Scales

You must remember that not all calories are created equal. Five-hundred McD’s calories does not equal five-hundred whole food calories. Your body NEEDS–most of your bodies are CRAVING–real food nutrients, minerals, and antioxidants.

If you don’t supply your body with real food nutrients, it will keep asking for more, and hold on for (literally) dear life to whatever food you consume.

You think if you are eating 1,250 calories of crappy food your body is going to “help” you lose weight? No way, it ain’t gonna happen.

The reality is you need to be eating closer to 2,000 calories of AWESOME food every day, sometimes even MORE on days that require more metabolic function (excess stress, workout days, etc..)

More and more women are going on calorie RESTRICTIVE diets, and guess what is happening to more and more women just like YOU? Ya’ll are GAINING more weight!

You might lose some initially, but then it comes back with a vengeance. I have the solution for you, your weight loss and food troubles, that doesn’t involve calorie counting, obsessing about points, or checking the scale every morning (although you’ll want to because the weight will be flying off).

6.) Follow A Proven Health-Focused System

Alright, I must confess before I give you my formula for losing weight. I’m biased on my program, because they are focused on 3 things: HEALTH, metabolism, and hormones.

To me, if a program focuses on anything other than those 3 main things, you’re doomed.

The most frustrating part of working with over 10,000 people is, I’ve found most people are trying to lose weight to get healthy, when they should be focusing on getting healthy to lose weight.

That’s how I’m going to help you start a ketogenic, metabolism-focused lifestyle.

8 Effective Skin Tightening Exercises To Lose Flabby Stomach

If you’ve got a little extra softness in your belly that you’d love to tighten, you’re in luck — it’s possible to tone a flabby stomach. With healthy eating and the right exercise, you can even create a stomach you’d be proud to sport in a crop top, at the beach or in skinny jeans.

Subcutaneous Fat:
The flab in your belly is likely subcutaneous fat, which lies just under the skin. This type of fat isn’t as unhealthy as the firmer, girthexpanding deep belly fat, but that doesn’t make it aesthetically appealing.

The problem with subcutaneous fat is that it’s notoriously hard to budge. You can’t spot-reduce it, but it will shrink when you reduce your overall body fat levels. Men should aim for about 10 to 12 percent body fat and women, 20 to 22 percent to see a noticeable loss in subcutaneous belly fat and acquire an overall fit appearance.

First, clean up your diet and participate in cardio exercise to help shed excess fat. Begin to include regular strength-training to build muscle, which helps you look more toned everywhere, including your abs. Targeted abdominal exercises also help create definition in your flabby belly that will be most apparent when you do lose extra fat.

Source: (20aims)