Categories
Uncategorized

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

teamfitness

Categories
Uncategorized

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

teamfitness

Categories
Uncategorized

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

teamfitness

Categories
Uncategorized

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.

teamfitness

Categories
Uncategorized

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.

teamfitness

Categories
Uncategorized

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

teamfitness

Categories
Uncategorized

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

Image result for Wall Sit

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

Image result for Bodyweight Squats

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

Image result for Lateral Squats exercise gif

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

teamfitness

Categories
Uncategorized

7 Best Ways to Get Lean and Toned Legs –


Upgrade your lower-body workout with these killer exercises for your hamstrings, quads, and calves
Tired of the same old squats and lunges in your leg workout? We totally get it. The next time you want to tone your lower half, try these 7 challenging moves. Your skinny jeans will thank you

PISTOL SQUAT
Image result for PISTOL SQUAT
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can. (B) Pause, then push your body back to the starting position.


DUMBBELL SPLIT JUMP
Image result for DUMBBELL SPLIT JUMP
Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other. Stand in a staggered stance, your left foot in front of your right. From a standing position, lower your body into a split squat. (A) Quickly switch directions and jump with enough force to propel both feet off the floor. (B) Repeat, alternating back and forth with each repetition. (C)



FARMER’S WALK ON TOES
Image result for FARMER'S WALK ON TOES
Grab a pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward (or in a circle) for 60 seconds.

REVERSE DUMBBELL BOX LUNGE WITH FORWARD REACH
Image result for REVERSE DUMBBELL BOX LUNGE WITH FORWARD REACH
Stand on a 6-inch box or step, holding a pair of light dumbbells at your sides. (A) Step backward into a lunge with your right leg as you lean forward at your hips and reach toward your feet. (B) Reverse the movement to return to the starting position.

SINGLE-ARM KETTLEBELL SWING

Image result for SINGLE-ARM KETTLEBELL SWING
Grab a kettlebell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the kettlebell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the kettlebell between your legs. (A) Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position. (B) Now squat back down as you swing the kettlebell between your legs again. Swing the weight back and forth forcefully.


MARCHING HIP RAISE WITH FEET ON A SWISS BALL
Image result for MARCHING HIP RAISE WITH FEET ON A SWISS BALL
Lie faceup on the floor with your knees bent and your feet flat on a Swiss Ball. Raise your hips so your body forms a straight line from your shoulders to your knees. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.


GOBLET SQUAT
Image result for GOBLET SQUAT
Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.) (A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push yourself back to the starting position.

teamfitness

Categories
Uncategorized

HOW TO GET SLIMMER THIGHS IN ONLY ONE WEEK. I’VE TRIED IT AND AM SO IMPRESSED

Many women want slimmer thighs. But do you find changes to your diet and endurance training do little to help? Thankfully, help is at hand: fitness expert Jessica Smith has come up with the following exercise program that could help you slim down your thighs in as little as one week. After each exercise you should do 15 to 20 minutes of cardio training.



1. Frog kicks

Start by lying down on your back and placing both arms to your side. Slightly bend your legs and lift them up as close as you can towards you. Make sure that you keep your back straight. Keep your heels together so that your toes are facing outwards. Your knees will also be pointing out to the side. Slowly kick your legs out at a 45-degree angle to the floor and press your knees together. Hold this position for a few seconds before bringing your legs back towards you. Repeat this exercise 15 times.

2. Side-to-side plié

Stand up straight with your legs slightly wider than shoulder-width apart and your toes facing outwards. Now crouch down into a squat position. Hold this position for 30 seconds and then bring yourself up by lifting your right knee towards your chest. Bring your right leg back down and do the same with the left leg. Repeat this thigh exercise 10 times with each leg.



3. Skater hops

Lean forward, keep your back straight, and move from one leg to the other in a skater movement. When you move onto one leg, keep the other leg behind you. Move your arms in front of you at the same time for a better training effect. You should do this exercise for one minute.

4. Half moon kicks
Stand so that your feet are in line with your hips and clench your fists as if you were about to start a boxing match. Kick one leg out forwards and make a crescent shape outwards on the floor once you’ve brought your foot back towards you. If you find that too difficult, simply draw a circle on the floor with your toes. This keeps your weight on one foot. Repeat this exercise 10 times.

5. Butterfly stretch
To finish, sit down on the floor and bring the soles of your feet together. While holding your ankles, drive your knees down into the floor. Keep your back straight and hold this position for 30 seconds. This exercise will stretch your thigh muscles and help prevent any soreness the next day.
You can also use hydrotherapy and massages to tighten up your thighs. These measures increase blood flow and help your body burn fat more quickly. Massage your thighs daily using circular motions and switch between hot and cold when showering.


Categories
Uncategorized

TOP 19 EXERCISES TO DO AT HOME



medianet_width = “300”;
medianet_height = “250”;
medianet_crid = “311687728”;
medianet_versionId = “3111299”;

WARNING: This workout is not for the faint hearted. You will struggle. It will burn. You will hate us. So, you might wonder, “Why would Devin and Tash do this to us? They seem like nice people, but this is horrible!” Well ladies, one of the main reasons is time. Yes, time. We know how busy life can get and we know how hard it can be. How difficult it is to not only find an hour for the gym, but the half an hour of travel before and the 30 mins after to shower. All in all it can take 2 hours of your precious daylight, seriously adding to the stress of getting your butt to the gym. As if it’s not hard enough already

The workout we are sharing with you for Part 6 of the Body Love Series is a 15 min, high intensity workout. You’re probably thinking that 15 mins sounds too good to be true. We were in London the first time we did this work out, and felt we had never exercised so hard in our lives. But we loved it. It was quick. It was painful. But it was veryrewarding.

Now. Apart from the ‘time benefits’, here are a few facts about the benefits of this high intensity interval training (HIIT), and some of the reasons we fell in love with it. Your regular workout has nothing on this.

  • You burn more fat: By increasing and decreasing your heart rate during intervals, your body starts to use your fat reserves to keep up. It continues to do this for 24 hours after your workout, so you will burn more calories than during a medium – low intensity workout.
  • You lose weight instead of gaining muscle: The high intensity cardio exercise means you are burning fat rather than increasing muscle mass. Working towards a feminine, shapely figure.
  • You can do it anywhere, no equipment needed: As we travel a lot, we love being able to do this workout no matter where we are in the world. You can do this in your home, in a park or at the gym.
  • You are increasing your metabolic rate: Which means you will be able to burn fat faster at any given time, even just walking up a set of stairs throughout your day.
  • You will have a healthier heart rate: HIIT training will increase your cardiovascular endurance due to its high intensity.

To put it simply, us ladies love our curves, want to slim out in the right places and not build muscle in the wrong places. This workout is a great way of doing that. You just need to work hard for 15 mins 4-5 times a week.

A few tips before you begin:

When you feel the burn, keep going. That’s when the workout is doing the most and matters the most.

Count the seconds as you do the moves to keep up with the intervals and DO NOT STOP. Keep going, even if you just jog on the spot. Otherwise, your heart rate will go down and you will lose the intensity.

medianet_width = “160”;
medianet_height = “600”;
medianet_crid = “169154011”;
medianet_versionId = “111299”;
(function() {
var isSSL = ‘https:’ == document.location.protocol;
var mnSrc = (isSSL ? ‘https:’ : ‘http:’) + ‘//contextual.media.net/nmedianet.js?cid=8CUF8T13C’ + (isSSL ? ‘&https=1’ : ”);
document.write(”);
})();

EVERY EXERCISE LASTS 30 SECONDS WITH 20 SECONDS RUNNING ON THE SPOT IN BETWEEN.

20 SECONDS JOG ON THE SPOT

Image result for JOG ON THE SPOT

30 SECONDS SIDE SQUATS

Image result for SIDE SQUATS gif

30 SECONDS LEG LIFTS

Image result for LEG LIFTS gif

30 SECONDS WALK OUT LOWER BACK STRETCH UP AND DOWN

Image result for WALKOUT LOWER BACK STRETCH UP AND DOWN

30 SECONDS FORWARD LUNGE WITH OVERHEAD ARM STRETCH

Image result for FORWARD LUNGE WITH OVERHEAD ARM STRETCH

20 SECONDS SPRINT ON THE SPOT

Image result for SPRINT ON THE SPOT

30 SECONDS WALK OUT PUSH UP

Image result for WALK OUT PUSH UP gif

20 SECONDS RUN WITH KNEE RAISES

Image result for RUN WITH KNEE RAISES

3O SECONDS JUMPING LUNGES

Image result for JUMPING LUNGES

30 SECONDS SQUAT

Image result for SQUAT

medianet_width = “300”;
medianet_height = “250”;
medianet_crid = “831551728”;
medianet_versionId = “3111299”;

The post TOP 19 EXERCISES TO DO AT HOME appeared first on .



Source link