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Do you suffer from chronic SINUSITIS? Have you tried all the medications your doctor subscribed, but still none is right for you? READ HOW TO CLEAR YOUR SINUSES USING NOTHING BUT YOUR FINGERS!!! • Health Promotion


A sore throat, stuffy nose, and pain around your eyes and face can indicate that your common cold has turned into sinusitis. Sinusitis, also referred to as a sinus infection, occurs when your sinuses become blocked with mucus, thus allowing bacteria to accumulate inside of them.

In the video below, Heather Wibbels demonstrates how to give a lymph drainage massage. This lymph drainage massage technique helps relieve congestion from colds and allergies. In addition, Wibbels points out that the pressure in your head could be triggered by a lymphatic fluid build-up in your head. However, this gentle massage helps drain your head, and open the lymph nodes behind your ears and in your neck.

Moreover, your lymphatic system helps trap and get rid of toxins. Unlike your cardiovascular system, your lymphatic system doesn’t have a pump to stimulate fluid movement. The movement of your body plays a role in preventing toxin stagnation in your lymph.

In case your lymph fluid is not flowing properly, various health problems can occur. Your body could face a higher toxic overload that has a negative impact on all of your systems. If your lymph tissues are trapping but not eliminating toxins, it could weaken your immune system.

In order to support your whole lymphatic system, you should do a facial lymphatic drainage massage many times on a daily basis.

Your lymphatic system can benefit from lymph drainage, i.e., a healing massage you can give yourself.

Here Is Why You Should Practice Facial Lymphatic Drainage:
  • Helps lower the duration of a cold
  • Helps decrease fluid retention in your face that could slim your entire face as well as define your jawline
  • Helps drain your sinuses, thus alleviating sinus pressure from colds and allergies
  • Helps support the elimination of toxins from your body

In fact, there are a great number of lymph nodes throughout your body. But, most of them are found in front of your body, which makes them easily accessible during self-practiced lymph drainage.

So, the next time you notice your sinuses start to swell during a cold or allergy, do not head for your doctor or medicine cabinet. Simply perform this lymph drainage massage to get relief from a sinus infection.

All you need to do is take about 15 minutes out of your day to perform this gentle relaxing and detoxifying self-massage. This helps elevate the speed at which your lymph nodes filter out toxins and waste products from your tissues, and elevate your body’s ability to fight infections.

Note: In case you are pregnant or suffer from cancer, active bleeding, heart disease, circulatory problems, or fever, avoid performing this massage.



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BERYUAN Women 12Pcs Boho Silver Star Moon Knuckle Ring Set Vintage Silver Ring Set Gift For Her for Women and Girls teens


Price: $12.98
(as of UTC – Details)



✿NOTICE✿ Please allow slight size difference due to manual measurement,because the photo display reasons, picture can not guarantee the color of page display and the true colors of the products is completely consistent, I will try to explain it. ✿RETURN P0LICY✿ 1.Products with quality-related issues may be returned for a refund or exchange by contacting us within 3 days of receiving your items. 2.Any product that has been used does not qualify for return or exchange. 3.All returned items must be in brand-new condition with original label. ✿Maintenance✿ 1.Please try not to let accessory with water, alkali liquor and other caustic liquids. 2.Please take off accessory before take exercises. ✿CONTACT US✿ Any question, please feel free to contact us. We will reply you as soon as possible. ✿THANK YOU✿ HOPE YOU LIKE MY STORE HAVE A NICE DAY!♥Women Handmade item,Alloy ring.
♥Color :Silver.
♥Size: There are different sizes,The size of rings’s diameter is between 0.63″ – 0.71″, you just wear them according to ring size.Please view the details of pictures
♥Fashion jewelry rings It is a good gift for your lover,family,friend and coworkers.❴ ♥ PRETTY GIFT ♥ ❵ These Multi or Single Layered Rings for women and girls are perfect as a gift for christmas, new year, birthday, valentine’s day, engagement, promise, wedding, anniversary, mother’s day, fits home and party.,etc.
✿Maintenance✿ 1.Please try not to let accessory with water, alkali liquor and other caustic liquids. 2.Please take off accessory before take exercises.✿Return✿ Products with quality-related issues may be returned for a refund or exchange by contacting us within 30 days of receiving your items.



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7 MOST EFFECTIVE EXERCISES TO REDUCE INNER-THIGH FAT –



Do you want to firm your legs and reduce the inner-thigh fat? If your answer is yes then we from TFT are going to offer you a solution. We will present you 7 most effective exercises which will help you get amazing legs. After several weeks of regular workout, you will notice the results. You will finally wear your favorite skirt and jeans without being embarrassed by the excess fat.



1. Pile Squat
Image result for Pile Squat
Point your toes outwards and take a wide stance. Bend your knees in the direction of the toes and when you reach a position in which you are unable to see the toes, stand up slowly. Repeat it several times.

2. Basic Squat
Image result for Basic Squat
Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times.

3. Walking Lunges
Image result for Walking Lunges
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times.

4. One Leg Squat

You should put your right leg on your left knee and then make a squat. Then bring your leg on the floor and repeat the exercise with the other leg. Do this 10 times with both legs.


5. Side Lunges
Related image
Firstly you should make a large step out toward the side with your left leg. Then bend your right knee to form 90-degree angle. Your left leg should be straight. Hold this pose for several seconds and bring your legs back in the starting position. Repeat it with your other leg. Do this exercises 10 times for both sides.

6. Fire Hydrants
Image result for fire hydrants exercise
Start the exercise on your fours. Then raise your right knee, keeping your back flat. Lift your right knee out to the side as high as you can. Hold it few seconds and then lower it back on the ground. Repeat it 10 times and then switch side.

7. Donkey Kicks
Image result for Donkey Kicks
You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs. (3)
These exercises helped a numerous of women around the world to get perfect legs. So don’t think twice challenge yourself and start this journey. Lose your inner thigh fat and firm your legs after only several weeks.


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5 Exercises that help you win the battle against Cellulite –



    Cellulite is a cosmetic condition that makes your skin look bumpy and dimpled, like orange peel. It is caused by changes in the structure of the fat cells and connective tissues that lie underneath your skin’s surface.

    The exact reason why people develop cellulite is not fully understood, but it is often triggered by a combination of factors that involve hormones, lifestyle and inflammation. Age, gender, genetic susceptibility and body shape also factor into it.

    how does cellulite look like

    This very common problem mostly affects women and commonly develops in the thighs, belly and buttocks. According to a 2015 report published in the American Journal of Clinical Dermatology, cellulite is present in 80 to 90 percent of postpubertal women.

    While this cosmetic problem is not a threat to your physical health, it can cause you stress and anxiety if you become self-conscious about how you look.

    cellulite on skin diagram

    A wide range of products and treatments for cellulite reduction is available. However, no such treatments are totally effective and safe.

    To get rid of ugly cellulite faster, you can try some exercises that will help you lose body fat and tone the skin. Exercise can reduce fat, but is it not a spot-treatment for cellulite.

     

    Here are some exercises that can help get rid of ugly cellulite faster and safely.

    1. Plié Squats

    Any kind of squats are beneficial for reducing cellulite, but plié squats are the most effective. This exercise targets your glutes, hamstrings, quads, and inner and outer thighs.

    plie squats to burn cellulite

  1. Stand with your feet about 3 feet apart and toes turned outward.
  2. Place your hands on your hips.
  3. Push your hips back and lower your body until your thighs are parallel to the floor.
  4. Hold this position for a few seconds.
  5. Slowly push yourself back to the starting position to complete 1 rep.
  6. Repeat for 10 repetitions.

You can also try goblet plié squats, plié squats with alternating heel raise, and plié squats into side kick.

2. Side Lunges

Lunges target all lower-body muscles and hence help get rid of fat stored in the lower body. This in turn helps reduce the appearance of cellulite on your thighs.

side lunges to treat cellulite

  1. Stand straight with your feet hip-width apart and your arms at your sides.
  2. Take a large step with your right foot to the right side and lunge toward the floor.
  3. Do not extend your knee farther than your toes and keep your left leg straight.
  4. Hold this position for a few seconds.
  5. Push off through your right foot to return to the start position to complete 1 rep.
  6. Repeat the same process with your left foot.
  7. Aim for 30 reps on each leg.

Once you are comfortable doing this exercise, add dumbbells to make it more challenging.

You can also try elevated lunges and reverse lunges to reduce ugly cellulite.

3. Step-Ups

This simple exercise is similar to climbing stairs and helps target the fat accumulated in your butt and thighs. In fact, this exercise has the added benefit of really working all the muscle areas that tend to suffer from cellulite.

step ups to treat cellulitis

  1. Stand behind a sturdy step or chair that you can step up on.
  2. Place your right foot on the step or chair, keeping your back straight.
  3. Bring your left foot up to meet the right one, then step down and repeat.
  4. Complete 15 steps leading with the right foot, then repeat another 15 steps leading with the left foot.
  5. Do 3 sets daily.

Once you have mastered this exercise, try a different variation by holding dumbbells. You can start with 8-pound weights in each hand and slowly work up to 15-pound dumbbells.

4. Single-Leg Hamstring Bridge

This is another good exercise to reduce the appearance of ugly cellulite on your thighs. It not only targets the fat stored in this problematic area but also strengthens both the hamstrings and glutes.

single leg hamstring exercise for cellulitis

  1. Lie down on your back on a mat, keeping your knees bent and hip-width apart and your feet flat on the mat. Keep your hands by your sides.
  2. Extend one leg up toward the ceiling.
  3. Squeeze your glutes and lift your hips off the mat into a bridge.
  4. Hold this position for a few seconds.
  5. Lower and lift the hips for the desired number of reps.
  6. Repeat with your other leg extended.
  7. Perform 2 sets of 12 to 15 reps on each leg.

In the beginning, you can put your feet up on a chair for support.

5. Straight-Leg Deadlift

This exercise is also good for burning stubborn fat and getting rid of cellulite.

straight leg deadlift to reduce cellulitis

It works out your hamstrings, lower back and glutes, and helps fight cellulite buildup. It also strengthens the pelvic floor muscles, which is important for women of all ages.

  1. Stand straight with your feet hip-width apart, knees slightly bent.
  2. Hold a dumbbell in each hand, with your palms in front of you facing your body.
  3. Slowly bend forward, tightening your glutes and keeping your knees slightly bent.
  4. Keep the dumbbells close to your shins and your back straight.
  5. Hold this position for a few seconds and then go back up.
  6. Do 3 sets of 8 to 10 repetitions.

Start with very light weights and gradually add more weight to allow the lower back adequate adaptation.

Additional Tips

  • You should include a combination of aerobic and anaerobic exercises in your daily routine. When exercising, keep your physical condition in mind and do not overdo it.
  • Exfoliate the affected skin at least once a week.
  • Dry brushing daily before taking a shower can make cellulite less noticeable.
  • Massage the affected area with some warm olive oil or coconut oil, 2 or 3 times a day.
  • Mix one part raw, unfiltered apple cider vinegar with two parts water. Rub the solution on the affected areas, allow it to sit for 30 minutes before rinsing it off with warm water. Do this twice daily.
  • Cayenne pepper supplements may also be beneficial. Consult your doctor before taking any new supplements.
  • Regularly detox your body.
  • Keep your body hydrated by drinking an adequate amount of water.
  • Eat a low-fat diet consisting of lean proteins and vegetables.
  • Avoid sugar, starches, alcohol, processed foods and sugary fruit.
  • Choose foods with a low glycemic index to aid weight loss.

Source : https://www.top10homeremedies.com

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The top 5 best workout moves for flattening lower belly –



Dealing with body fat is never easy and those of you who have tried losing it know what we have in mind. But that does not mean that people give up on their goals and desires. The truth is that your will is not enough to lose that nasty body fat, but it is at least one step forward.

The fact is, and we think that most of you know it, that when you decide to lose weight you can’t just target a specific area and burn fat just there, it never works that way. Of course, there are areas that store fat the fastest and then lose it in the last turn. Your belly is one of those areas. Apart from that, there are lower and upper belly fat issues, and the lower one is obviously harder to deal with.



The fact that there are difficulties ahead does not mean that you can’t deal with them. What is more, we are ready to reach out a helping hand and help you out with that annoying bulging lower belly of yours. All you need to do is to wish hard enough for it to go away and carry out this ten-exercise routine regularly to get rid of the problem.

Not of the exercises are anything special, every one of you will be able to recreate them and once you do – your road to the perfect body has started! And we congratulate you on that!

Oh, and do not forget to monitor what you eat! 

Knees to Chest

Toe Taps

Image result for Toe Taps GIF


The Dead Bug

Image result for The Dead Bug GIF


Twisted Lowering Abs

Image result for RUSSIAN TWIST GIF


Boat with Bent Knees

Image result for Boat with Bent Knees GIF

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28-day workout plan for a smaller waist & flat tummy –



This 15-minute flab to flat belly workout challenge is the best way to torch belly fat and strengthen your abdominal muscles. It’s quick, simple and it doesn’t require any special equipment. And the best part – it’s suitable for any fitness level.

Your core is probably the most frequently used muscle group in your entire body, since it connects the upper with the lower body. So with every move you make, your belly muscles will be engaged.

The core muscles are the foundation where every movement begins.

This flat belly workout works much more than your 6-pack abs muscles. It has a great impact over your entire mid-section (central and deeper abs, obliques, lower back muscles, and glutes).

Now, getting from a flab to a flat belly is not easy. And a perfectly designed workout is definitely not enough. You need to pay attention to your diet too, if you want to burn belly fat and get a fabulous, flat and strong tummy.

Lose Belly Fat
The best, healthiest, easiest, most simple, handy, scientifically proven, and intelligent way to lose belly fat is through hard exercise and healthy eating.

You don’t need any trendy detox diets or expensive meal plans to eat healthy. Just follow these 7 basic weight loss rules:

Eat only when you are hungry.
Whenever you are hungry, drink a glass of water before starting to eat.
Don’t eat less, eat better! Eat as much as you did in the past, just swap the junk foods with healthier options. Check out this infographic with 20 healthy food swaps.

Organize your life, your kitchen and your refrigerator. Get rid of all the junk food and replace it with nutritious fruits, vegetables and lean meats.
Get enough sleep; 7-8 hours per night are exactly what you need to stay focused the entire day.
Don’t cut out your favourite foods; instead, eat them occasionally, in small quantities.
Find a mojo that keeps you motivated. Remind yourself every day the reason you want to get fit.
If you’re following these healthy eating rules, half of the work is already done. And the tough part is yet to come!

Best Core Exercises
This flab to flat belly workout challenge consists of five exercises that specifically target each and every muscle of your core.

The chosen core exercises are:

  • V-sit
  • Crossover crunch
  • Basic crunch
  • Flutter kicks
  • Heel touch

If you’re looking for even faster results from this flab to flat belly workout challenge, perform the 28-day squat challenge in along with this flat belly workout.

Flab To Flat Belly Workout Challenge

  • To complete this flat belly challenge, perform the 5 core exercises below for the prescribed repetitions or hold time.
  • Beginners should perform only two set per day. But if you feel you can make it more challenging, do 3 sets per day.
  • Intermediates and advanced start with at least 3 sets per day, and increase the number of sets after a week or two.
  • You can always repeat this challenge trying to break your own records with every day or week that comes.
  • Here are the exercises you need to perform to complete this workout challenge:

1. V-Sits (30 seconds)
Image result for V-Sits gif


Crossover Crunches (15 reps on each side)

Image result for Crossover Crunches


3. Basic Crunches (20 reps)
Image result for 3. Basic Crunches gif


4. Flutter Kicks (30 reps)
Image result for Flutter Kicks gif


5. Heel Touches (15 reps on each side)
Image result for Heel Touches
A flat belly workout like this not only strengthens your core, but your entire body too. It also improves your posture and performance, restores your balance and reduces lower back pain. Repeat X3

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The top 9 exercises to eliminate cellulite –



Are you irritated on your thigh fat? Do you want to lose your cellulite on thighs? Most of the women and girls try so many things like some products and some other try leg presses on gym device by the heavy weight. They spend lot of money for this. Hence, today in this article we are giving a list of exercises so that you can lose your cellulite on thighs and increase your beauty.



If you want to get rid from the cellulite then this exercises are best. There are various exercises are present and they are not depends on any type of machine therefore it is also very inexpensive. The fat placed that alters the connective tissue and it results into an orange-peel look to develop cellulite.

To blast away the cellulite it is necessary to make the exercise habit. The aerobic exercise as well as the strength training workouts is very helpful to make muscle tone. Thus cellulite are disappeared.

Top 9 Exercises for cellulite:-

Below mention exercises are very useful to reduce the thigh fat and looking you slim and wonderful.

1. Single-Leg Romanian Dead lifts:

Image result for Single-Leg Romanian Deadlifts gif

This is one of the well-known cellulite workouts in this mainly the hamstrings worked.

How to do it:

  • Stand in straight position grasping 5 to 20 pound weight in your left hand where as keep your left leg off the ground.
  • Maintain your knee and back straight, touch down to your right foot. Your left leg should habitually go back.
  • Stand back up and repeat at least 3 sets.

2. Knee to the Chest:

Image result for Knee to the Chest

How to do it:

  • Start from the basic position and raise your upper leg. Breathe in take your knee toward your chest.
  • Inhale and as you blow out, bounce your leg in a raise position and then take it down.
  • Keep the bent knee raised in air. Do not touch the ground.
  • Come back slowly to initial stage and repeat.

3. Single-Leg Supine Hip Extension:

In this exercise mostly glutes are work to lower the cellulite.

How to do it:

  • Lie on your back with your arms out to the side, bending right knee as well as left leg straight.
  • Increase the left leg a few inches in the air. Hold it parallel to your right thigh and elevate your hips ascending, creating a straight line from the shoulders to the knees.
  • Stop, and then come back to initial position. Repeat this altering legs at least 3 sets.

4. Basic Side Lying Position:

Image result for Basic Side Lying Position

How to do it:

  • Place your body down on your side with your body bring into straight line.
  • Put your head on the palm of your lower hand and carry upper hand in front of your torso. Lower the shoulders.
  • Carry the sole of your feet parallel to your hips.
  • If you are not feeling relaxed then you lower your head and put a towel below your neck.

5. Around-the-Clock Lunges:

Image result for Around-the-Clock Lunges:

For this exercise the outer thighs, Glutes, quads, hamstrings, and inner high and

How to do it:

  • Put your hands on your hips; swing onward with your right foot to the 12 o’clock position.
  • Coming back to standing position, and then dive to the right to the 3 o’clock position.
  • Return to standing position, and then lunge backward to the 6 o’clock position.
  • Then grab to the side, getting your right leg to the 8 or 9 o’clock place
  • Switch legs and repeat. Repeat at least 3 sets of 15 rounds.

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Best Exercises to Reduce Belly Rolls Fat –



Belly Rolls are one of the worst enemies of every person. Every person wants to look slim and fit, and belly rolls fat crashes down all the dreams. Excess fat gets accumulated in all parts of our body, but the belly is one of the first parts to get affected by fat.



Blasting your upper abdominals with hundreds of crunches per day is not a sustainable weight-loss strategy, but certain abdominal and full-body exercises can help chisel away at that upper belly roll. It’s important to realize that your upper and lower abs are actually connected and there’s no way to contract one independent of the other. So, don’t focus solely on upper abdominal exercises; rather, use a variety of exercises to get the job done. Beyond ab workouts, weight training and high-intensity interval training, or HIIT, are effective fat-burning strategies.

1. Bicycle Exercise:

bicycle-exercise111

How to Do:

  • Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches.
  • Lift both the legs off the ground and then bend them at the knees.
  • Bring the right knee close to the chest, keeping the left leg out.
  • Then take the right leg out and bring the left leg close to the chest.
  • Alternate bending the knees as if you are using a bicycle.

2. Exercise Ball Crunch:

exercise-ball-crunch222

How to Do:

  • Lie on the ball so your lower back is supported and feet are firmly planted on the ground.
  • Place hands across chest or behind the head.
  • Contract abs and lift your torso up and forward. Lower back down
  • Keep the ball stable during each crunch.
  • Exhale when you crunch; inhale when you lower back down.
  • Do 1-3 sets with 12-16 repetitions.

3. Burpees:

burpees333

How To Do:

  • Start by crouching on your toes with your palms on the ground.
  • In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
  • Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more.
  • If you are interested in exercising more muscles at once,
  • You can also include a quick push up between the plank position and returning to the crouching position.

4. V-Ups:

v-ups444

How to Do:

  • Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
  • Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
  • Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
  • Keep your abs tight, a straight back, and strong posture throughout.
  • Repeat for 15-20 reps.
  • Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

5. Seated Russian Twists:

seated-russian-twists555

How to Do:

  • Sit on the floor with your knees bent and feet flat.
  • Hold your arms out in front of you, hands pressed together.
  • Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
  • Return to center, and twist to your right. That’s one rep.
  • One full rep should take about 20 seconds. Take a breath and repeat.
  • Start with four to five reps, adding more reps as you get stronger.
  • For an added challenge, lift your feet off the floor as you do this exercise.

6. The Wood Chop:

the-wood-chop666

How to Do:

  • Start with your feet shoulder width apart, and your knees slightly bent.
  • With a weight in your hand, start with your arm across your body.
  • Holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body.
  • This works the muscles on your sides where your love handles are.
  • Make sure you are using your core to move the weight, not just your arms.

7. Hipless Crunch:

hipless-crunch777

How to Do:

  • Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed.
  • Cross arms over chest with hands on shoulders.
  • Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor.
  • Lower without touching head to floor. Exhale as you lift; inhale as you lower.

8. Crunches:

crunches888

How to Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.

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15-minute flab to flat belly workout challenge is the best way to torch belly fat –



This 15-minute flab to flat belly workout challenge is the best way to torch belly fat and strengthen your abdominal muscles. It’s quick, simple and it doesn’t require any special equipment. And the best part – it’s suitable for any fitness level.



Your core is probably the most frequently used muscle group in your entire body, since it connects the upper with the lower body. So with every move you make, your belly muscles will be engaged.

The core muscles are the foundation where every movement begins.

This flat belly workout works much more than your 6-pack abs muscles. It has a great impact over your entire mid-section (central and deeper abs, obliques, lower back muscles, and glutes).

Now, getting from a flab to a flat belly is not easy. And a perfectly designed workout is definitely not enough. You need to pay attention to your diet too, if you want to burn belly fat and get a fabulous, flat and strong tummy.

Lose Belly Fat

The best, healthiest, easiest, most simple, handy, scientifically proven, and intelligent way to lose belly fat is through hard exercise and healthy eating.

You don’t need any trendy detox diets or expensive meal plans to eat healthy. Just follow these 7 basic weight loss rules:

Eat only when you are hungry.
Whenever you are hungry, drink a glass of water before starting to eat.
Don’t eat less, eat better! Eat as much as you did in the past, just swap the junk foods with healthier options. Check out this infographic with 20 healthy food swaps.


Organize your life, your kitchen and your refrigerator. Get rid of all the junk food and replace it with nutritious fruits, vegetables and lean meats.
Get enough sleep; 7-8 hours per night are exactly what you need to stay focused the entire day.
Don’t cut out your favourite foods; instead, eat them occasionally, in small quantities.
Find a mojo that keeps you motivated. Remind yourself every day the reason you want to get fit.
If you’re following these healthy eating rules, half of the work is already done. And the tough part is yet to come!

Best Core Exercises

This flab to flat belly workout challenge consists of five exercises that specifically target each and every muscle of your core.

The chosen core exercises are:

  • V-sit
  • Crossover crunch
  • Basic crunch
  • Flutter kicks
  • Heel touch

If you’re looking for even faster results from this flab to flat belly workout challenge, perform the 28-day squat challenge in along with this flat belly workout.

Flab To Flat Belly Workout Challenge

  • To complete this flat belly challenge, perform the 5 core exercises below for the prescribed repetitions or hold time.
  • Beginners should perform only two set per day. But if you feel you can make it more challenging, do 3 sets per day.
  • Intermediates and advanced start with at least 3 sets per day, and increase the number of sets after a week or two.
  • You can always repeat this challenge trying to break your own records with every day or week that comes.
  • Here are the exercises you need to perform to complete this workout challenge:

1. V-Sits (30 seconds)
Image result for V-Sits gif


Crossover Crunches (15 reps on each side)


3. Basic Crunches (20 reps)
Image result for 3. Basic Crunches gif


4. Flutter Kicks (30 reps)
Image result for Flutter Kicks gif


5. Heel Touches (15 reps on each side)
Image result for Heel Touches
A flat belly workout like this not only strengthens your core, but your entire body too. It also improves your posture and performance, restores your balance and reduces lower back pain. Repeat X3

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30 DAY SQUAT CHALLENGE – DREAM BOOTY –



Welcome to the 30 day squat challenge!

Starting and sticking to a workout routine is not an easy task in our busy life, but making a time for it becomes less of a hustle with a plan in hand.

That’s what makes 30 day challenge popular and doable.

Squat is a fantastic multi-muscle exercise that tones your glutes, thighs and hamstrings while strengthening the core and improving your strength. In fact, Scott Carrell, certified personal trainer, calls on his University of Washington post “Squat is about as close to a miracle as anything I know”.

ACSM, American College of Sports Medicine also grants this highly popular, widely performed exercise as one with excellent potential for adding lean muscle mass.

While it’s an excellent choice as an everyday workout, when you squat the wrong ways, it can hurt your knees, lower back and ankles.

In the recent years, 30 day squat challenge has become insanely popular.

4 Different squat variations

No.1: Wall Sit

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How to do it:

– Stand with your back against a wall, placing your feet about 2 feet out in front of you. Lean back so your hips, back, shoulders, and head are against the wall. Hold your arms straight out in front of you.
– Slowly lower your body until your thighs are parallel to the floor. Keep the hold position.

No.2: Bodyweight Squats

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How to do it:
– Stand as tall as you can with your feet spread shoulder-width apart and looking straight ahead.-
– Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Continue for the prescibed number of reps.


No.3: Lateral Squats

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How to do it:
– Holding a pair of dumbbells at your sides, step out to the left with your left leg; bend your left knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell inside the left foot.
– Pause then press through the left foot to return to start. That’s one rep.
– Repeat on the other side and continue alternating for the prescribed number of repetitions on each side.


No.4: Bulgarian Squat

How to do it:
– Begin by placing the toes of your right foot on a bench, box, stair or chair with your left leg straight. Make sure your left foot is out far enough, about  2 to 3 feet apart. Coaching Key: When you lower your hips, your knee should stay directly over your ankle.
– Bend your left knee, squeeze your right glute, and lower your body towards the ground.
– Pause for 1-2 seconds, then press your left heel into the ground to straighten your left knee. This completes one rep. Continue for the prescribed number of repetitions

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