May 152016
 

Glutes and Thigh Trimdown Workout

The glutes and thigh trimdown workout routine comprises of 7 moves which needs to be performed back to back. Moreover, you have to do this entire routine 4 times. So put on your comfortable clothes and get ready to carry out this amazing lower body workout routine.

Glutes & Thighs Trimdown Workout

Glutes & Thigh Trimdown Workout

Squats: To begin with your glutes and thigh trimdown routine, stand with your feet hip-width apart, your heels digging into the floor and toes lifted up a little bit. This will be your starting position. Now pretend that you are sitting on a chair and get back to the starting position. As you go down and come up, keep your chest super-lifted and belly button in. Do 10-15 repetitions and move on the next exercise.

Bridges: Get down on the floor with your back lying straight on the mat and your knees bent not too far away from your hips. Now lift up your body such that your feet and shoulders do not move from their position and your entire body is inclined. Come down and repeat 10-15 times. Put your arms on your sides to balance your body. As you lift up, squeeze your butt cheeks together.

Single Legged Bridge: For this move, you will have to stay in the bridge position from the previous move. Lift your right leg straight up and now bring your hips down gently. Again lift your hips up while keeping your right leg straight up and bring down. Do 8-10 repetitions and then switch to the left leg.

Single Leg Circles: Lie straight on your back. Now lift your right leg straight up. You are going to ring that leg out and over the body in clockwise direction. Do 10 such repetitions and then start moving your leg in anti-clockwise direction. Inhale as you move your leg down and exhale as you move your leg up. Do 10 repetitions and then switch to the other leg.

Sideways Scissors: Lie straight on your back with knees bent and hands on your sides. Lift both your legs straight up such that they form an angle of 90 degrees with your body. Now move your legs away from each other and again bring them close to each other such that they cross each other just like a pair of scissors.

Dancing Animal: Get down on all fours like an animal. Now get into push-up position by extending your legs backwards and hands right under your shoulders. Ensure that only your toes and not heels are touching the floor. Lift your hips upward as much as you can without taking your hands off the ground. Now get back to the animal pose but such that your knees stay in air and do not touch the ground. Do 10 such repetitions.

Plank Jack: This is the final move of the glutes and thigh trimdown workout routine. Get down in the plank position with your hands under your shoulders and legs extended backwards. Move your legs out and in together just like you perform jumping jacks.

Follow this amazing glutes and thigh trimdown workout routine and trim down your thighs and glutes.

Dec 172015
 

Perfect 10 Abs Moves

Here are perfect 10 abs moves for ab flattening and core tightening. All you need is a mat for this perfect 10 abs moves.

Perfect 10 Abs Moves

Perfect 10 Abs Moves:

1. Roll-up with Twist

To begin with first exercise, lie straight on your back with your hands behind the nape of your neck and legs hip-width apart. Inhale and as you exhale roll-up such that your back is straight and legs still extended in front of you. Now twist towards your left and go back down. Again roll-up and twist to your right and lie down. This is one count. Repeat this five more times and move to the second exercise.

2. Ankle Reaches

While lying straight on your back, raise both your legs upto 90 degrees. Now touch outside of your left ankle with your right hand and your right ankle with your left hand. Ensure that your legs are straight and do not rest your head on the ground after every touch. Do this 15 times by alternating sides and then relax.

3. Flutters

Place your hands below your hips and raise angle at around 120 degrees from the floor. Now take both your legs a little away from each other and bring them close such that both your ankles touch each other. Do this continuously for about 40 seconds. Make sure your lower back is pressed into the mat and you are not straining your neck.

4. Criss-Crosses

For this move, put your hands again behind your neck, bend your knees and lift your legs up. Now straighten your right leg and crunch towards your left knee. Without resting your head on the floor. Do the same thing on the other side. This is one move. Do 15 such moves without any break and then relax.

5. Eagle Crunch

Cross your knees and ankles and your arms too. Now crunch upwards such that your elbow touch your knee and lie down. Do 15 repetitions. You half way through to perfect 10 abs moves.

6. Hollow Rock

Lie straight on your back. Extend your hands right above your head with fingers crossed. Cross your ankles. Lift your legs and upper body a little bit and then start rolling like a rocking chair. Do this for about 25 seconds.

7. Russian Twist

Sit down, bend your knees, lift your legs up and cross your ankles. Now, put your left palm over your right palm and tap your elbow on the ground, first your left elbow and then right elbow. Try to maintain your balance as you do so. Do 15 such repetitions by alternating sides.

8. Corkscrew

Lie down on your back and lift your upper body while balancing with your arm. Now rotate both your legs one time in clockwise direction and then in anticlockwise direction. Do 6-8 such repetitions.

9. Plank Twist

Get down in plank position such that all your weight rests on your arms and your body is in straight line. Now twist your body first to the left and then to the right. Do 10 such repetitions.

10. Plank

Get down into push-up positions with your hands under your shoulder and legs extended backwards. Now move back and forth without moving your hands and legs from its position. Do this for about 20-30 seconds.

Please leave your feedback for Perfect 10 Abs Moves!

Oct 212015
 

1200 Calorie Diet Plan

Dieting has become a very hot topic these days because of both health and aesthetic reasons. People take up dieting with great enthusiasm but somewhere at the middle of the road they lose interest and start eating all those calorie-rich tasty food. The people who does not lose interest manage to lose some weight but they face another type of problem. They do not know how to maintain it in order to avoid going to their previous size.

If you want to maintain your healthy body weight, then you will have to keep the count of calories you consume. The calories you consume are used up by the body to perform its activities and functions. But not all calories are used up. These are the unused calories that adds up to your body weight. Therefore, the amount of calories you consume each day should always be less than the amount of calories get used by your body to perform its normal functions. Since, it is not very easy for everyone for everyone to determine how many calories are used by their body and how many calories they must consume, it is better to follow a 1200 calorie diet plan.

A 1200 calorie diet can never go wrong. However, the results may vary depending on what dieters consume. This means that you cannot expect to see positive results by consuming 1200 calories in a day through chocolates, junk food, sugary treats and all sorts of food that are prohibited during dieting. You must consume a balanced and nutritious diet which comprises of all the essential minerals, vitamins and other nutrients. If you will not take a proper balanced and nutritious diet, then this could cause negative effects like dull and rough skin, lethargy, limp hair etc.

1200 calorie diet works best for women. For men, the calorie intake has to be extended to 1800 calories each day. This is because, men have less fat and more muscles as compared to women. So, they would burn more number of calories even when they are resting.

1200 Calorie Diet Plan

Photo from DrOz

Why 1200 Calories Diet Only?

Well, this is because a person’s body require calorie intake between 1200-1800 each day. It is true that a person’s calorie intake should be determined on the basis of its sex, activity level, metabolism, height, weight, age and medical conditions. A person can calculate minimum calorie requirement of its body through Basal Metabolic Rate abbreviated as (BMR). On an average, a person requires at least 1200 calories each day. Amount of calories lesser than that will signal your brain to slow down metabolism. As a result, your body will start extracting energy muscles while conserving your body fat.

The Diet Menu of 1200 Calories

It is often suggested that you must take 5 to 6 small each day instead of taking three heavy meals. The 1200 calorie diet plan also follows the same rule. 1200 calories for each day are divided among 6 meals. The 3 meals which are breakfast, lunch and dinner are of 300 calories each. Thus, the total of 900 calories is consumed in these 3 meals. The remaining 300 calories are divided among healthy snacks and beverages. It is better that dieters following this diet plan consume unprocessed, whole foods like fresh fruits and green leafy vegetables, whole grains and dairy and poultry products. Dieters must strictly avoid processed foods and starchy vegetables like potatoes to see positive results. Calcium and multivitamin supplements are allowed with this 1200 calorie diet plan.

Benefits of 1200 Calorie Diet Plan

  • Weight loss in a 1200 calorie diet plan is immediate. This is because during this diet plan, you will always be consuming fewer calories than your body can burn each day.
  • During this diet plan, you consume food that are high in dietary fibre but low on calories. This would give you feeling of being full while keeping your count of calorie low.
  • One of the best sources of food in this diet plan are fresh vegetables, especially the green vegetables. These sources contain very less calories with respect to other food sources and can fill you enough. Thus, hunger pains will not be a problem.
  • During the 1200 calorie diet plan, you will not have to forcefully consume food items which you dislike. This is because, while on this diet plan you do not have to consume only the specific food items while avoid the others.
  • You can eat whatever you wish to eat as long as your calorie count for the day does not exceed 1200.
  • If you have some specific dietary requirements like vegetarian, diabetic etc. then you can plan your entire diet around the food items you can consume and easily avoid those which you cannot.
  • You can see very quick results in the 1200 calorie diet plan. These quick result provides the motivation to continue with the diet plan even when it becomes extremely tough to do so.
  • You do not have to buy expensive food items for this diet plan. You can buy whatever foods fits in your budget.
    This diet plan can even help in keeping all the cardiac ailments and complaints at bay.

Drawbacks of 1200 calorie Diet Plan

  • While on this diet plan, you have to keep a close track on the intake of your calories each day. To do this, you will have to check the calorie content of each food item you have. This can be a really tough task for those who have never done this before and irritating too.
  • If the dieters fail to plan their meal properly, then their body can lack certain essential nutrients which is obviously not good.
  • This diet plan does not involve any physical exercise. It is practically impossible to exercise due to lack of energy.
  • This diet plan might not suit everyone and cause nausea, hunger and other side effects in them.
  • The 1200 calorie diet is a very great diet plan for those, who want to shed off their extra weight quickly without the risk of nutritional deficiencies.

Sep 212015
 

The Paleo Diet

The Paleo diet, also known as caveman diet and Palaeolithic diet, is a diet plan based on food which ancient ancestors might have eaten like berries, meat and nuts. The idea of Paleo diet was framed in the year 1970, but only in year 2012, this diet plan became popular and was listed as one of the latest trends in diet. Several books have been released on this diet, thereby making this diet very popular.

The Paleo DietYou might think, what actually is a Paleo diet? Well, this is probably the only diet plan which allows you to eat in the healthiest way. This is because, it is the only nutritional approach that helps you stay lean as well as strong and energetic at the same time by working with your genetics. Researches in many different disciplines like biology, dermatology etc. indicate that it is a modern diet plan that comprises of refined foods, sugar and trans fat.

A healthy Paleo diet includes lean proteins, fruits and vegetables and healthy fat which comes from nuts, olives, avocados, fish oil, grass-fed meat and seeds. Lean proteins provides healthy bones, strong muscles and healthy immune function. Proteins also provide a sense of satisfaction between meals. Fruits and vegetables are a rich source of vitamins, antioxidants, minerals and phytonutrients which are found to decrease the chances of developing degenerative diseases like cancer, diabetes etc. healthy fats such as monounsaturated and Omega-3 fats reduces the chances of obesity, diabetes and other diseases. Thus, the Paleo diet provides many other health benefits apart from weight loss.

While on a Paleo diet, dieters are allowed to consume seafood, lean meats, nuts, seeds, healthy fats, fruits and vegetables, they are strictly prohibited from consuming dairy products, grains, legumes, starches, alcohol and processed food and sugar. The Paleo diet also encourages dieters to optimize their lifestyles by getting frequent exposure to sun, manage the stress in their lives and reduce it, adopt healthy sleeping habits and do healthy exercises frequently. Good health not only depends on healthy diet but also on stress management, sleep and exercise. So make sure you adopt all the factors in your life for good health.

Now, let’s talk about some of the benefits of the Paleo diet.

    • First of all, it allows you to have a clean diet, that is, a diet without chemicals, preservatives or additives. Though this diet contains some natural packaged sauces and ingredients, but a large amount of colouring, sodium, artificial flavouring and other substances are still eliminated as this diet mostly consists of real, whole foods.
    • With this diet plan, you can have the anti-inflammatory benefit from the plant nutrients present in fruits, nuts, oils, seeds and vegetables.
    • This diet increases the red meat intake of the dieters, thus you will be consuming more iron which is very good for health.
    • Since, Paleo diet includes intake of large amounts of fats and proteins, this will provide a feeling of fullness between your meals. Thus, you will not have the urge to eat again and again after you have your meal.
    • Paleo diet is rich in healthy fats. You get saturated fat from seafood, poultry, coconuts and grass fed meat while unsaturated fats from olive oil, seeds and nuts. one should not always say no fats because healthy fats are necessary for your body. These fats are necessary for maintaining healthy skin, healthy arteries, healthy brain and decreasing systemic inflammation as well.
    • This diet plan provides a healthy balance between saturated and unsaturated fats in your body which in turn enables your body cells to function correctly, that is, send messages in and out.
    • Paleo diet actually provides sustained weight loss. Many people who have taken Paleo diet have experienced weight loss and muscle growth along with active life style.
    • This diet plan emphasizes a lot on optimized life style. This is because stress management, better sleep, sufficient vitamin D, gut health and improved metabolic process help in getting rid of off stored body fat.
    • The Paleo diet will provide all the essential minerals and vitamins to your body as it includes a lot of vegetables and fruits in its diet plan.

Like it is said nothing is perfect. So along with benefits, the Paleo diet has certain disadvantages too.

  • The foods recommended in Paleo diet can be costly. Thus, this eating plan is very pricey and not meant for those who are having money issues.
  • In this diet plan, you are not allowed to eat grains which are considered to be very good for health.
  • Since, you are not allowed to consume any dairy products, it can adversely affect your bones. This is because, dairy products are must for your good bone health as they contain calcium.
  • This diet plan can be actually very tough for people who are vegetarians as it excludes beans.
  • This diet can also prove to be very difficult for athletes. This is because mostly athletes need 3 to 6 grams of carbohydrates per pound of their body weight each day and this requirement cannot be fulfilled with just fruits and vegetables.
  • If you consume certain foods and nutrients and later if you are not able to find suitable replacements then this can create a nutritional imbalance in your body.

Paleo diet is difficult to adopt. Before you start Paleo eating, you need to do a lot of planning and a lot of preparation time. This is because you need be sure that the food items which you ordered or planning to prepare will not contain processed food or any other items that are banned in Paleo diet.

Before taking up Paleo diet, you must know that this diet plan is not temporary like most of the other existing diet plans. This diet plan is meant to be made a lifestyle. You can not stop following this plan once you reach your goal. You will have to stick to this plan lifelong. If you go on and off on this plan, you will put on weight very rapidly.

Sep 162015
 

Brazilian Workout – Butt Like A Brazilian

This Brazilian workout will work over your hamstrings and glutes to get you perfect Brazilian butt. You will need weights of 3 to 5 pounds for this Brazilian workout.

Brazilian Workout Butt Like A Brazilian

Instructions for the Brazilian Workout:

  • Take your weights and stand straight. Don’t join your feet together. Instead keep them slightly apart. This move is going to work on stretch. Bend your knees slightly and bend down such that your upper body makes a 90 degree angle with your lower body and then again go up. While you bend down, your hands should go straight down. In fact, your hands has to remain straight throughout this move. Inhale as you go down and exhale as you go up. Do this 10 times.
  • Now, for the next move, keep your weights down and come up slowly. Walk your feet inside and place your heels on top of your weights. Go down, bend your knees and sit in squat position with your hands joined together and arms extended straight in front of your chest. Now squat 20 times. Make sure you do not put pressure on your knees while going down. Also, squeeze in your tummy tight and keep it engaged in your glutes as you perform squats. Inhale as you go down and exhale as you come up.
  • With your heels still on you weights and body bent in squat position, put your hands on your knees. Now stretch your body up as you inhale and bring it down as you exhale. Do this two or three times to relax and catch your breath. You are half way through to Brazilian Workout 🙂
  • Be in the starting position of the previous exercise, but this time with your hands on your knees. Take your feet out to the side, grab your weights and put them in standing position on the floor. Take your left foot and put it in the middle and lift your right foot up to the ceiling. Flex your right foot and push up the ceiling. Squeeze in your butt, keep your hips at the same level and hold your tummy tight. This move is going to work for your arms, legs and back.
  • Now make the above move fancier by pushing up the ceiling 3 times and then on the fourth count, bring your knee down. Do this six times. You do not have to lift your head up. Just focus on the point on the floor.
  • After you finish it, bring your foot down and keep your feet apart. While still holding your weights, lift your toes up run it out. Get the butt flowing. Keep your tummy tight as you do this. Do this for 10 seconds and then repeat the above two exercises with the other leg.
  • When you are done, put your weights down. With your hands on your knees bend your body down. Lift your body up as you inhale and release it down as you exhale. As you inhale and exhale, your hands will remain on your knees. Do this two or three times and roll your body up.

Please leave your feedback about this Brazilian Workout!

Jul 122015
 

HCG Diet Plan

People who want to reduce weight must be very familiar with the term diet. Diet simply means intake of specific amount of nutrients for weight management reasons. Various different dietitians recommends various different types of diets. Each diet has its own importance and usefulness. One such diet is HCG diet.

What actually is a HCG diet?

HCG diet is named after hormone Human Chorionic Gonadotropin which is produced in woman during pregnancy. This diet involves consumption of HCG hormone. People following the HCG diet plan have to keep a strict control over their intake of calories. They can have only 500 calories per day. If dieters follow this diet properly, they can lose their weight very fast. Here are some of the advantages of the HCG diet.

The advantages of the HCG diet.

One of the best things about HCG diet plan is that dieters do not need to exercise. So, if you have a hectic work schedule and you cannot spare anytime for exercise, then don’t worry. You can still lose your weight by following this diet. Dieters will just have to take a HCG hormone daily. This HCG would release stores of fat into the bloodstream so that it can be used as energy throughout the day. Due to this reason, dieters do not have exercise as fat is already getting released though hormone injections. Also dieters are allowed to have only a 500 calorie diet each day in order to lose weight rapidly.

HCG Diet PlanAnother benefit of HCG diet is that it allows you to lose weight very quickly and easily. If you are not too patient when it comes to losing weight, then this HCG diet plan is definitely for you. Well not just one, but there several different types of HCG diets and you can pick any one of your choice or which looks the most convenient to you. If you want to lose weight as quickly as you can, then you can opt for the shortest HCG diet plan which lasts only 15 days. With this diet plan, you can lose 10-20lbs. If you are patient enough and want to lose more weight, then you can opt for the longest HCG diet plan which lasts for 90 days. But, with this diet plan, you can get rid of 90lbs of your body fat. There are several other plans and it is completely your choice to prefer weight over days or days over weight.

The foods approved for HCG diet contain lean proteins, vegetables and fruits. The best part about these allowable food items is that they contain no starch or sugar. Thus, if you are looking to eat something healthy, then HCG diet allowable foods are for you.

The HCG diet has proved to be very beneficial for those people who just want to lose a few pounds. Also, if you are afraid of injections then you can even take this diet in the form of pills or drops. So, if you were saying to this diet because of injections, then you must convert your no into yes as you now know the other alternatives which are the painless ones.

The HCG drops have some benefits like it helps you to control your hunger pangs so that you can stick to your low calorie diet very easily. These drops also helps in detoxification of body and burns all the accumulated fat. Most importantly, taking these drops is very easy. However, the amount of drops to be taken or the daily dose varies from person to person.

Is HCG Diet for everyone?

No doubt, with HCG diet you can lose fast much faster than having low calorie diet. But, it is not necessary that this diet will suit everyone. Like every coin has two faces, similarly, every diet has some benefits as well as some side effects. This is the case with HCG diet too. Although this diet has proven results, it is said to have some side effects too. Here are some of the drawbacks of this crash diet.

The biggest drawback of the HCG diet plan is that it has not been approved by Food and Drug Administration (FDA) of the United States. They even warn the dieters of the health risks associated with this diet plan. The reason this diet program is considered to have health risks is due to the calorie restrictions at 500, which is actually very severe. It is not the intake of HCG hormone but the calorie restriction which causes the dieters to lose weight rapidly. The HCG hormone seems to have only a little or no effect at all in the weight loss. This method of losing weight is actually considered to be very unhealthy by many experts.

Another drawback of this diet program is that it does not involve any kind of physical exercise which could actually help in building up of muscle tissue. Also, there is not even a single long term study on this diet program which could actually make us aware about how would it affect dieter’s body over time.

The HCG drops, an alternative for HCG injections, has been approved by FDA by it can also cause some side effects like abdominal pain, nausea etc. These side effects can affect your menstrual cycle. Moreover, you must stick to the HCG diet even after you have lost your desired weight. This is because, once you go back to your normal eating habits, you will put on weight very rapidly and you will have to start all over again.

When you plan to go on a HCG diet, remember that you will have to take a lot of precautions like restricting daily consumption to just one spoon in a day, having lots of lean proteins, having moderate amounts of sugary fruits and nuts etc. Undoubtedly, the HCG diet has many benefits. But, there are some major health risks associated with this diet plan which makes it unfit for a large number of people. So, you must gather enough information and if possible, consult a doctor before following this diet program because one should never take risk when it comes to your health.

Jun 212015
 

Total Body Shred Workout

Total Body Shred Workout By BeFiT

Steps for the Total Body Shred Workout:

All these moves are to be done continuously for 30 seconds to do total body shred workout. Stand with your feet apart and your hands on your waist.

Squats
Try to sit down on an imaginary chair and then get up. As you stand up, push your hips a little forward and squeeze your glutes as you go down. Put all your weight on your heels to protect your knees.

Squat Jumps
As you finish your 30 seconds squats, take a small jump with your both arms up and sit in squat position. Again take a jump and sit back in squat position. Do this continuously for 30 seconds.

Dumbbell Row
Grab your weights (3-10lbs). Take your weights at a level slightly lower than your knees and then squeeze them up in a row. Keep up a firm core while doing this exercise and shift your weight to your heels.

Alternating Power rows with Rotation
While maintaining the same posture as in the previous exercise, squeeze up your arms in a row alternately. Do this at a faster pace and keep breathing.

Reverse Lunges
With weights in your hand, stand straight. Now, take your right leg backward with weight on your toes and bend your knees. Your knees should not touch the ground. Bring your right leg back to its position and take left leg backwards. Keep your back straight while doing this.

Power Lunges
You can do this move with or without weights. If you do not have weights for this move, join your hands in prayer position. Take your right leg behind your body with weights on your toes and knees bent. Take a jump and switch to other leg. You won’t come to your standing position with both feet together as you switch legs.

Dumbbells Shoulder Press
With the dumbbells in your hand, lift your hands up at 90 degree angle. Your arms should be in line with your shoulders. Take your hands straight up, join them and again bring down to 90 degrees angle position.

Half way through to Total Body Shred Workout.

Alternating Power Press
You have to do shoulder press but raise hands alternately instead of both the hands together. Do at a faster pace.

Biceps Curl
Sit on the floor, shift back, lift your legs up and with weights in your hand, lift your lower arm up to the shoulder and then bring it down but don’t touch the ground. Keep your belly tight.

Working Biceps, Abs and Glutes
You have to do biceps curls but now you have to push your legs out together as you take your arms down and push your legs in as you lift your arms up. Your legs should be straight as you push them out.

Push Ups
Lie down on the ground. Put your hands under the shoulder and with your legs straight, lift your body up. Push your body straight up and down.

Push Up/ Shoulder Taps
After each push up, you have to tap your shoulder. Do a push up, tap your left shoulder, then again do a push up and tap your right shoulder.

Plie/Overhead Triceps Combo
Stand straight with your feet apart and tilted in opposite direction. Hold one dumbbell vertically in both your hands and take it straight above your head. Now sit down in a squat position and then stand up. Your hands will also move up and down along with your body.

Plie/Overhead Triceps Combo with Jump
Go down in squat position take a jump and stand straight. Do this continuously for 30 seconds. This is the last exercise of total body shred workout.

Please leave your feedback for total body shred workout!

Jun 162015
 

Lower Body Workout

Lower Body Shred Workout By BeFiT

You will need a yoga mat for this lower body workout. Sit on your knees, with your hips resting on your heel.

Full steps for the Lower Body Workout:

Lower Body Workout

Lower Body Workout

  • Get down on your all fours. Put your right palm down on the ground, away from your left palm. Tighten your abs. Lift your right leg up, in the same posture as it was lying on the ground and bring it down but do not touch the ground. Do this continuously and fast.
  • Without putting your leg down, lift your thigh up, squeeze on your lower glutes and your knee behind your head. Move your thigh up and down continuously at a fast pace. Make sure your tummy is squeezed in nice and tight. Do this for 10 seconds.
  • Now, extend your leg up. It would be somewhat inclined instead of being in line with your body. Keep it straight and then bend it. Again make it straight and bend it. Do this continuously for 10 seconds.
  • Raise your leg straight up but this time bend your knees just a little bit and again make it straight. Perform this for 10 seconds.
  • While your leg is straight up, move your leg up and down continuously. When you take your leg down, just take it down a little bit and then move it up. Do this for 10 seconds.
  • Now, keep your leg in straight line with your body and move it up and down continuously for 10 seconds.
  • Next you have to bend your knee and push it in near your shoulder. Keep those feet pointed and press then as you push your knees in. Do this for 10 seconds.
  • Again perform leg lift for 10 seconds by moving your leg up and down continuously.
  • Now stretch your leg up and down. This time when you move your leg down, your toe should touch the ground. Do this for 10 seconds and then again perform leg lift for 10 seconds.
  • Perform knee circles by moving your leg in clockwise direction and bending your knee as it comes near to the ground. Do this for 10 seconds and then switch to anticlockwise direction for another 10 seconds. Again perform leg lifts.
  • Now lay down on your stomach with your left leg in a cross direction and right leg directly behind your head. Move your right leg up and down for 45 seconds.
  • Now straighten your left leg while continuously moving your right leg up and down for another 45 seconds.
  • Keep your leg raised up and straight, right behind your head for 10 seconds and bring it down.
    Stretch your body, and repeat the routine with your left leg.
  • Now lie on your mat on one side with your legs and upper body making 90 degree angle. rest your head on your hand and lift your upper leg up and bring it down but your feet should touch the other feet. Do this fast and continuously for 45 seconds.
  • Rotate this leg straight first in clockwise direction and then in anticlockwise direction for 20 seconds each.
    Perform leg lifts for 40 seconds and then do it on the other side.

Please leave your feedback for this lower body workout!

Jun 062015
 

Burn to the Beat Dance Workout

Burn to the Beat Dance Workout Video By Keaira LaShae

Full instructions for the burn to the Beat Dance Workout:

Stand with your both feet together and move your hips continuously. You can perform this after each exercise as it would help you to relax.Burn to the Beat Dance Workout

  • Salsa Basic Move
    Take your right foot forward and tap it on the ground. Tap the left foot at its position. Now take your left foot forward and tap it on the ground. Tap the right foot without changing its position. Move your hips as you take your foot forward and then back its position. Do this for 30 seconds.
  • Back Cross Overs
    Take your right foot to the left from the back of your left foot. This would be on count 1. While keeping you right foot behind the left foot, tap your left foot on the ground. This would be on count 2. Now on count 3, bring your right foot back to its position. Repeat this with your left leg. When you start getting used to it, push your hips out. Do this for 30 seconds.
  • Lateral Cross Overs
    You have to walk sideways. Take your right foot to the right side. Now take your left foot to the right side such that it crosses your right foot. Now again take your right foot one step ahead. While you take your final step, take a slight jump and clap your hands. Do this for 30 seconds.
  • Body Roll
    Roll your upper body in the clockwise direction such that your chest comes out and again goes in as you roll your body. Tighten your abs while doing this. Do this for 15 seconds.
  • Jack and Roll
    Keep your feet together. Take a small jump while spreading your legs and then again join your feet together. Perform body roll twice after you stand straight. As you take a jump, bend your body a bit and take your hands backwards. Do this for 30 seconds in a fast speed.
  • Lateral Twists
    You again have to move sideways, two steps first to the right and then to the left. While moving, you have to twist your body in the direction of your movement. Your knees must move in the same direction. Do this for 30 seconds.
  • Twists
    Keep your left leg still, and take a round over your right leg while continuously twisting your body. When you complete your first round, repeat the same procedure with your left leg while keeping your right leg at a fixed position. Do this for 30 seconds.
  • Travelling Shimmys
    Take 3 steps forward while shaking your chest and shoulders. On the fourth step, take a small jump and bring your feet together. Similarly, take four steps backwards without taking a pause. Do this for 30 seconds.
  • Merengue Shake
    Stand with your both feet together and start shaking your hips. While continuously shaking your hips, take two rounds, first clockwise and then anticlockwise.

Perform 2 sets of all these exercises for burn to the beat dance workout. Make sure you do all these exercises in a fast pace and your hips are moving continuously to get best result of burn to the beat dance workout.

May 222015
 

Legs and Butt Shaper Workout

Legs and Butt Shaper Workout By BeFiT

Legs and Butt Shaper Workout

Steps for the legs and butt shaper workout:

1. Chair Pose
Put your feet together, shift your weight back into your heels, join your hands together in a prayer position and take it down, in a squat position. All you have to do is pulsing, that is go up and down, but just a little a bit. Ensure that your feet does not move from its position. Squeeze everything and you will feel that your body is getting heated which is great. The heat causes change. Do this for 30 seconds.

2. Side Squats
Lift your right leg up and put it at a certain distance from your left leg. Do this back and forth while staying in your squat position. Do this continuously for 30 seconds.

3. Lateral Kick
Shift your weight to the left leg, take your right leg a bit to the side, flick it and then tap it down. When you flick, it has an impact on your obliques and your standing leg works on your outer thighs. Do this for 30 seconds.

4. Jump Squats
Take a small jump and sit back in the squat position. Do this continuously for 15 seconds. While you jump, take your hands back and when you come to your squat position, join back your hands. Ensure that your hands are straight when you are taking them back. After performing jumping squats, come back to the chair pose and do it for 30 seconds. Catch your breath and relax your shoulders.

Again perform side squats and lateral kick but this time to the left side. Do each exercise for 30 seconds. Perform jump squats again for 15 seconds.

You are half way to finish legs and butt shaper workout.

5. Curtsy Lunges
Put your hands on your hips. Put your legs at a little distance from each other. Now take right leg behind your left leg in a cross position, bend your knees but make sure they do not touch the ground. Take your right leg as much far as you can. While doing this, keep your hips facing forward. Do this for 45 seconds.

6. Plie Jumps
Stand straight with your toes slightly apart and abs squeezed in. Sit in the squat position, then take a jump and bring your feet together and again sit in the squat position. Do this continuously for 30 seconds and then relax.

7. Hydrants
Sit down on your knees. Now place your hands on the floor. make sure that your hands and knees are in a straight line and your back is straight. Now lift your right leg up and bring it down again. Do this continuously for 30 seconds.

8. Hydrants/ Extension
Stay on your all knees and arms. Now lift your right leg up, give a flick and bring it down. Do this for 20 seconds.

9. Rainbow
Stay on your all fours, then lift your right leg and take it to the left while keeping it straight. Try to get your leg up and around as much as possible. Do this for 30 seconds.

Now repeat the last three exercise for the left side.

While performing legs and butt shaper workout, pull in your abs tight and remember to breath.

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