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May 122015
 

Miranda Kerr Workout

Miranda Kerr Workout Performed by Rebecca-Louise

Miranda Kerr Workout Performed by Rebecca-Louise

Steps for the Miranda Kerr Workout:

1. Basic Crunches
Lie down on the floor with your back flat on the floor and hands beneath your head. Put the weight of your head on your hands and lift your body up. Lift as high as you can and make sure that you do not strain your neck. You just have to look out above of your knees. Do this continuously for 30 seconds. Squeeze your abdominals really very tight. Keep breathing as you crunch you body up and then go down.

2. Obliques Workout
Stay in above position. Twist around using these muscles and try to touch the sole of your shoes. These muscles will give you even more definition when you are wearing bikinis and stretchy tops. Do this for 20 seconds on each side. Hold your stomach tight while doing this so that you can get washboard abs that you want. If your neck is straining, you can use your other hand to pull that weight. The further you can put it around, the better is all you going to get.

3. Around the World
Lie straight on the floor and lift your legs up. If you feel your back is aching, bring your legs up higher. Make sure that you are supporting your lower back. Hold on to the ground if you need more support and perform 30 seconds going round first to the right and then to the left. Squeeze in your tummy as much as you can. If you feel your back is aching you can put a cushion underneath. Bring your legs up into right angle and take it out to the right side and then to the left side. Do 2 sets of 20 seconds each. Hold your abs really very tight while doing this. Stretch up your stomach and your abs all the way through the body.

You are half way through to Miranda Kerr Workout.

4. Superman
Lie down straight on your stomach and lift your arms and legs up as if you are flying like a superman. Keep your hands, legs and head in a nice straight line and keep breathing. Do this for 40 seconds. Lift up as higher as you can and squeeze your abs as tighter as you can.

5. Front-Plank
Rest you hands on the floor, and lift your body up. Your whole body should lie in a straight line and your head should look down. Do 2 sets of 30 seconds each. If you feel the need to relax a bit, bring your knees down for a while and then start again.

6. Side-Plank
Lie on your side and lift your body straight up with your arm too straight up. Do this for 30 seconds on each side.

7. Scissor Kicks
Lie straight on your back, pull your legs up and change your legs over each other like a scissor. If you can do it with your legs held lower, that’s great but if your back is coming off the floor, bring your legs up higher. Do this for 45 seconds. Raise your legs up and assume that you have a ball on top of your feet which you need to push it up with a slight raise to your waist. You need to balance that bouncing ball. Do two sets of 20 seconds. This is the last step of Miranda Kerr workout.

Please leave your feedback for Miranda Kerr workout!

May 022015
 

Exercises For A Tight Butt

Exercises For A Tight Butt Video By Fitness Trainer Rebecca-Louise

Exercises for a Tight Butt

Exercises For A Tight Butt In A Image

Steps for the exercises for a tight butt:

1. Exploding Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor. Now stretch the front leg at front as you stand up like giving flatter kick. Then get back on original position. Keep bending your knees for 10 secs. Keep your torso straight.

Switch the leg and do the same moves exploding lunges with other leg for 10 secs.

2. Squat to Leg Lift
Stay in standing position. Squat is like sitting on the chair keeping a little gap between thighs. Stand up as lifting left leg off a floor and extending it out on the side; grip for one second. There you need lower leg rear to base as you go to squat position. Do these moves for 10 secs.

Switch the leg and do the same moves squat to leg lift with other leg for 10 secs.

3. Sumo Squats
Set with your feet wider than hip-width, get a ball in a face to your chest. Squat down as much as you can, and get the ball down while you are squatting. Then get back up by holding ball. Squeeze the glutes when you squat up. Do Sumo Squats for 15 secs.

4. Four Count Squats
This is wide squat but with counts of ‘4’. Keep a wide gap between legs. Now do the squat slowly as you squat start counting as well 1-2-3-4. At one count bend your knees, at 2 count arms down, at 3 count getting into squat position and at 4 counts in proper squat position. Do the Four Count Squats for 15 times.

5. Bulgarian Split Squats
Get the lower chair or sofa at the back. Stand in front of chair or sofa and keep your one on leg on sofa or chair. Make sure you are in comfortable position. Then squat down and be sure your knee doesn’t go over the toes (the leg on the chair). Keep your hands on your waist like holding it to do bulgarian split squats comfortably. Do the Bulgarian Split Squats for 10 secs.

Switch the leg and do same moves bulgarian split squats with other leg for 10 secs.

6. Kneeling Leg Lifts
Get on your knees and palms on the floor with your hands straight under your shoulders and your knees straight under your hips. Lift your left leg up straight as your upper body level and slowly take up then take down. Do these moves for 10 secs.

Now switch the leg and do same moves Kneeling Leg Lifts with the other leg for 10 secs.

You are half way through to finish exercises for a tight butt.

7. Kneeling Heel Press
Stay in above position. Now take the one leg up as much as you can and kneel up the toes like doing pluses. Do these moves kneeling heel presses for 10 secs.
Now switch the leg and do same moves kneeling heel presses with the other leg for 10 secs.

8. Fire Hydrants
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Remain your back directly, raise your right thigh on side taking your knee out as much as possible. Do these moves fire hydrants for 10 secs.

Now switch the leg and do same moves fire hydrants with the other leg for 10 secs.

9. Leg Circles
Lie on the floor on side. Lift upper body up on side and get support balancing the floor with your forearms. Now lift the upper leg up as you are on your side the legs should be on top of the other leg. Now take small clockwise circles by moving your leg in circles. Do these moves leg circles for 10 secs.

Now switch the side and do same moves leg circles with the other leg for 10 secs.

Please leave your feedback for the exercises for a tight butt, if you are doing these exercises already!

Apr 262015
 

How to Get Slim Calves

How to Get Slim Calves – Video By Rebecca-Louise

Here is the how to get slimmer calves workout by fitness trainer Rebecca-Louise. She is showing the best moves to get the slimmer calves.

How to get slim calves

How to Get Slim Calves

Step by step moves for the how to get slim calves workout:

1. Calf Raise and Pulses
Get in standing position with little gap between your legs. Now raise your body up and get on your toes. Then get down in original position. Make sure to hold your core nice and tight and your eyes should be focusing on straight line. Do these moves for 10 time.

Now do the pluses for 10 secs. Pluses means you are just bouncing back in same position without gong back to the original position.

Do above whole set (Calf Raise and Pluses) for 3 times.

2. Seated Calf Raise w/weight
Sit on the chair or sofa at front edge and touch the floor with your foot. You need light weight or dumbbells for this exercise. Hold the dumbbells in your hand and put your hands on your knees with the How to get slim Calves. Then raise your legs up from the back of your foot and get on your toes (be seated). Now bring back legs down in original position. Do these moves for 10 times.

Now stand up take your right leg at front and left at back by stretching your legs. Bend the front leg from knee and stand in same position for 10 secs. Then switch the legs and do same with other leg from 10 secs.

Then repeat seated calf raise with weight exercise again for 10 secs.

Now stand up again and take the right leg at front and left where it is. Bend your left knee a little and pull the right toes up in the air balancing on back of the foot. Keep your hands on your left calf for resting. Stay in this position for 10 secs. Now switch the legs and do same moves with other legs for 10 secs.

Then repeat seated calf raise with weight exercise again for 10 secs.

3. Hops
Get on standing position. Now jump at front and then back like hopping with both legs. Do these moves for 30 secs.

4. Skater Hops
Stay in standing position. Now take your left leg on the back of right leg as much as possible with a jump like hopping. Then jump right leg on the back of the left leg like hopping. Do these moves for 30 secs.
Than follow hops for 30 secs.

4. Squat to Calf Raise
Stay in standing position and keep a wide gap between your legs then get your body down taking your back out like you are sitting on chair. When you get back on standing position raise your calves by getting on your toes. Do the squats to calf raise for 60 secs.

Please leave your feedback for how to get slim calves workout!

Apr 142015
 

Dukan Diet Plan And Dukan Diet Reviews

The Dukan Diet Plan is a protein-based diet plan which was developed by French doctor Pierre Dukan. Dukan diet plan became immensely popular after a book based on it was published in the year 2000. According to statistics, more than 7 million copies of the Dukan Diet has been sold till date. Looking at the immense popularity of the book, it was adapted into 14 other languages and was also published in 32 countries.

The word diet is a term which is used very frequently. Well what exactly a diet is? In the most simplest words, diet can be described as the amount of food consumed by a person or any other living being. Diet is often used to imply specific intake of nutrition for weight management or health reasons.

Dukan Diet Plan

             Dukan Diet Plan – Phases Break Down

The basic concept of Dr. Dukan behind Dukan Diet was to prevent people suffering from obesity to regain their lost weight. The Dukan Diet comprises of 4 phases which are named as attack, cruise, consolidation and stabilization and the followers of this diet are allowed to consume from 100 different kinds of food. Out of these 100 foods, 28 food items are based on plant while the remaining 72 are based on animals. The first phase which is the attack phase enables dieters to lose 2 to 3 kilograms in just 2 to 7 days by kick-starting their metabolism. During this phase, dieters are allowed to eat from 72 lean protein-rich foods in whatever amount they want. You can consume food items like fish, eggs, cottage cheese etc. In the second phase, which is the cruise phase, dieters can gradually achieve the targeted weight by consuming protein rich foods and 28 specific vegetables. The third phase, known as the consolidation phase is designed to prevent any massive weight gain in the future. Also, in this phase, dieters can return to their balanced diet. In the last phase which is the stabilization phase, which is also known as maintenance phase. During this phase, people or rather say dieters are advise to follow three simple steps which includes going on a 20 minute walk daily, consuming 3 tablespoons of oat bran every day and having just protein based diet once in a week. According to Dr. Dukan, dieters must follow the stabilization phase all their life in order to avoid gaining weight.

Here are some of the major pros of the Dukan Diet Plan:

  • This diet has given many positive results and received positive feedback from the dieters.
  • With the Dukan diet plan, you can observe noticeable weight loss during the first phase. This fast loss in weight can provide you much needed motivation as well as momentum.
  • This diet plan is not just meant for weight loss but for weight maintenance too.
  • Dr. Dukan believed that calorie counting does not benefit on the long run because only a few people can measure everything they eat. This is why, his diet plan does not involve the mechanism of calorie counting.
  • During the consolidation and stabilization phase, dieters are allowed to have their favourite foods, thereby making their diet very much palatable.
  • Since, this diet allows consumption of a large amount of protein, it is much more appealing to meat lovers.
  • Most importantly, this diet plan involves normal foods, so dieters do not have to spend their money and time on looking for special foods and shakes. Thus it is an easy-to-follow diet.
  • Dukan diet is not just restricted to reduce weight. It has also proved to be useful in reducing systolic blood pressure as well as diastolic pressure by 10 mm Hg and 5 mm Hg respectively.

Almost everything in this world has some drawbacks as well as some benefits. Same is the case with the Dukan diet. Along with numerous benefits, this diet also has some side effects which are listed below.

    • Dukan diet has found to affect kidney functions in a bad way. It stresses the process of ketosis, the mechanism in which the body fat is attacked by the body itself. Since this diet is high in proteins and low in carbohydrates, it directly affects functions of the kidneys, thereby creating the chances of many kidney diseases.
    • This diet also increases the chance of osteoporosis. The reason behind this risk is that, the diet high in protein requires your body to process more and more calcium. Due to this high requirement of calcium, calcium is extracted from bones thereby leading to loss in bone density which in the long run leads to osteoporosis.
    • This diet can also lead to nutritional deficiencies as during the initial phase, dieters are not allowed to consume fibres as well as carbohydrates. As a result, body falls short of this essential nutrients, which can eventually cause constipation and diarrhea.
    • This diet also increases the chances vitamin E and vitamin B deficiency which in turn can cause irritable bowel syndrome in some people.
    • This diet is also found to increase blood levels of IGF-1 that can cause cancers such as colon cancer.
    • If you are at the risk of electrolyte imbalance then remember, this diet plan is not at all for you. You must avoid it at any cost.
    • Dukan diet is also found to cause some other side effects like dry mouth, bad breadth and it may also make you feel lethargic.
    • This diet can also prove to be a costly affair as protein diet is more expensive than carbohydrate diet. If you are choosing this diet for short period of time than it is fine as you can survive on eggs and milk products. But, if it is a long-term diet plan then you will need to consume other protein rich foods like meat, sea food etc. which are obviously costly. So if cost is a concern for you, then either go on a short-term diet or do not choose this diet plan.

Dukan diet is definitely a great diet plan developed by Dr. Dukan. It is an awesome diet plan for those who love meat.

Some dukan diet reviews from real dieter who uses dukan diet plan:

Dukan diet reviews

Buy Dukan Diet Book From Amazon: For USA Residents Click , UK Residents Click

Buy Dukan Diet Recipes Book From Amazon: For USA Residents Click , UK Residents Click

Apr 032015
 

8 Mins Booty Workout

This 8 mins booty workout is takes only 8 mins to do and give you firm butt.

Steps for the 8 mins booty workout:

8 Mins Booty Workout1. Donkey Kicks
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Maintain your right knee at a 90-degree angle as you leisurely raise your leg at the back like kicking at back. Do these moves for 20 times.

2. Fire Hydrants
Stay in above position. Continue your knees, hip wide separately and curve them at a 90-degrees position. Remain your back directly, raise your right thigh on side taking your knee out as much as possible. Do this move for 10 times.

Now do the above Donkey Kicks for left leg for 20 times.

Then repeat Fire Hydrants for left legs for 10 times.

3. Leg Circles
Stay in above same position on the mat. Now lift the right leg up on upper body level. Take the circle moving your foot in clockwise position. Do these moves for 10 secs.

Then take the circles anti-clockwise for 10 secs.

Now switch the leg to left leg. Take the circles clockwise for 10 secs. Then take the circles anti-clockwise for 10 secs.

4. One Leg Glute Bridge
Lie on your back on the yoga mat and knees bent at 90 degrees. Keep your arms straight touching the floor. Lift the hips off from the floor. Lower your hips and do the move again and a faintly harder account of the Glute bridge is to grasp the top of the overpass and lift every leg one next the other in a marching order. Do these moves for 20 times.

Then switch the leg and do same moves for 20 times.

5. Kneeling Leg Lift
Get on your knees and palms on yoga mat with your hands straight under your shoulders and your knees straight under your hips. Lift your left leg up straight as your upper body level and slowly take up then down. Do these moves for 20 times.

Now switch the leg and do same moves again with other leg for 20 times.

You are half way through to 8 mins booty workout.

6. Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor. Then get back on original position. Keep bending your knees for 20 times. Keep your torso straight.

Switch the leg and do same moves with other leg for 20 times.

7. Squats
Stay in standing position. Keep a gap between your legs then get your body down taking your back out like sitting on chair. Then get back up. Do the squats for 20 times.

8. Squat Pulses
Stay in above squat position. Now do the squat by like getting your body down taking your back out like sitting on chair. Then pulses for 20 secs (Means keep bouncing on same position with little move).

9. Wall Sit
Take a pose in front of a wall and lean beside it. Glide down until your knees are at about 90-degree angles. Stay in this position for 60 secs to finish off 8 mins booty workout.

Please leave your feedback for the 8 mins booty workout!

Mar 242015
 

The Lemonade Diet Recipe For Weight Loss

Now people are very worried about their health and fitness, and obesity is the largest problem in this world. Oily food, junk food, and spicy food is not good for health, and this is the cause of High Blood Pressure and many of the biggest diseases. If you want to get fit, you need firstly to control your appetite and after that you need to get into the healthy food routine. Exercise is also a one of the very famous and good option if you want to lose weight and after that you need to get some precaution. Diet plays important role in dictionary of the weight loss and also this is a main part of weight gain and loss. There are some basic steps for making the lemonade diet recipe that is very good for losing a weight within ten days and earlier than ten days.

There are some basic things that you need for making the lemonade diet recipe:

Lemon
Maple Syrup
Cayenne Pepper
Sea Salt

Follow this list carefully, and it is very ideal to use just organic ingredients and purified water.

The Lemonade Diet Recipe

Ingredients for the lemonade diet recipe:

• One tablespoon Sea Salt
• One large organic squeezed lemon juice
• Two tablespoons organic, grade B maple syrup
• 1/8 teaspoon organic cayenne pepper (or to taste)
• One bottle purified water

The Lemonade Diet Recipe:

Get the sea salt and purified water in a bottle, jar or jug. Mix well until sea salt is melted.

Add the lemon juice, maple syrup and cayenne paper. Mix properly with the spoon until all ingredients are mixed well.

The lemonade diet recipe is ready to drink.

The lemonade diet recipe also known as the master cleanse diet. The Master Cleanse diet has been approximately for over 50 years. It is liquid fast diet to help us to lose weight and wash the body of toxins. The diet has been efficient for losing weight and boosting metabolism. Celebrities such as Beyonce, Robin Quivers, Demi Moore, and Ashton Kutcher are also use the master cleanse diet for weight loss.

The lemonade diet is a liquid diet, and the benefits can be dramatic, several people fail cleanse merely because they didn’t take enough time to serve them right. This is as a rule due to not thoughtful what is happening physically in your body and spiritually with your moods. Make sure you are geared up with non giving attitude. There are several wealth, guides, book, and blogs with guidance to help you to motivate cleanse diet. But remember to consult your doctor before start any diet, as your body should be fully ready to adopt any diet before you actually start dieting.

This method is winning as if you want to lose your weight without any exercises and workout, as from this method you will get very fast result. You can lose weight about 10 lb within ten days or less, so don’t wait for a minute just try the lemonade diet recipe.

Mar 072015
 

How to Lose Back Fat Fast

How to Lose Back Fat Fast Exercises Video By XHIT

Do you want to lose back fat fast and an easiest way? All you need do is follow the below steps. These are very easy exercises and you can do this in your home too.

How to Lose Back Fat Fast

How to Lose Back Fat Fast

Steps for how to lose back fat fast exercises:

1. Supermans
Lie down face down on your tummy with arms and legs extended on yoga mat. Maintain your neck in a impartial position and maintain your arms and legs immediately and trunk stationary, concurrently lift your arms and legs in the upward direction of the ceiling balancing on your tummy. Grasp for two to five seconds and get back down to lying down. Then repeat the moves. Do these moves for at least 30 secs.

2. Alternating Superman Raises
Stay in above position. Maintain your neck off ground position and slowly raise one arm and the opposed leg at the similar time, until they are off the floor (same as above position). Then stay in this position for couple of seconds and slowly get back to the initial pose. Now switch the leg and arm and repeat the move. Do these moves for 30 secs.

3. Child’s Pose
Get on your knees sitting on them. Keep your arms straight up in the air and take your arms and upper body on floor bending from waistline. Touch the floor with your arms and get the head down. Stay in this position for 30 secs.

4. Wide Rows
Hold the dumbbells in your hands and get in a squatting position. Open up your arms and bend from elbows on side. Then lift the dumbbells upward on shoulder level (elbows should bend and come out on sides) and exhale. Then bring it back. Do these moves for 30 secs.

5. Inverted Rows
Stay in above position but bend from elbows in by chest. Then lift the dumbbells upward, elbows should bend get inverted to chest line and exhale. Then bring it back. Do these moves for 30 secs.

6. Hammer Rows
Get your one leg on bench balancing from knee to foot and other one on the floor. Keep same arm on bench balancing on your palm and hold the dumbbell in other arm. Now lift the arm with the dumbbell up to shoulder level. Slowly get the arm back down to the initial pose and repeat for 30 secs.

Then switch the side and do same moves for opposite arm and leg.

7. Dead Lift
Get in standing position. Take the dumbbells in both hands. Now slowly get down holding the dumbbells like doing a squat. Take the dumbbells nearly to the floor and slowly bring it up in initial position. Do these moves for 60 secs.

8. Opposite Toe Lifts
Stay in standing position keeping a little gap between your legs. Hold the dumbbell in one hand and keep other hand on your waistline. Now get down touch the opposite toe with dumbbell. Do these moves for 15 secs.

Then switch the arms and do same move with other arm to toe.

9. Seated Flys
Sit on the chair or bench. Hold the dumbbells in both hands. Now bend your upperbody down while sitting there. Then take your arms outer side with dumbbells in hands on shoulder level like you are opening the door. Do these moves for 30 secs.

Then repeat whole set from wide rows to finish off the exercises for how to lose back fat fast.

Please leave your feedback for the how to lose back fat fast exercises!

Feb 232015
 

Butt Lift Workout

Butt Lift Workout Video By Cassey Ho

Butt Lift Workout is a one of the very special and attractive exercise for the butt!

Butt Lift Workout

Steps for the butt lift workout:

1. Squat
Stand with feet hip-width separately and abs trail in. Drop your shoulders and heft your chest and hook your knees and squat down plunge your butt out. Stand back up and heft your right leg beyond you while nip your right butt cheek and outstretch arms forward. Lower your leg and arms and interchange sides and replicate and do 20 reps.

2. Pointed Butt Lift
Get downward on your hands and knees and take hold of a solo dumbbell and lay it ahead of your left knee. Hoist your left leg up so that your left thigh is comparable to the floor and your toes pointed as the crow flies up and this is the opening position and next, hoist your left leg up as lofty as you can so that you experience a nice tight widen in your butt. Lower back down to preliminary position and this completes one rep. Do for 30 secs for both legs.

3. Heel Kick
Stay in above position and but get on your forearms. Kick your heel on the floor and make sure that your back stays straight and that your hips don’t turn around outwards. Bring leg upward in the air and kick back on the floor again. Do for 30 secs for both legs.

4. Fire Hydrants
Stay in above position but get on your palms. Elbows should be a little bent and back should be equivalent to the earth, not arched or influenced downward. Maintenance the kneeling point raise left leg out to the side, similar to the ground. Maintain for another and unhurriedly revisit to the preliminary position. Finish the movement with one leg for 30 secs then carry on another leg for 30 secs.

5. Bridge
As you do this, make certain to tilt your pelvis and to draw your belly button on the way to your spine to slot in your abs. Press your feet into the floor and haul up your hips to the ceiling as lofty as is contented. Think of it as thrilling your hips to the firmament or the ceiling. As you lift, you should grasp your buttocks to formulate them extra firm, but not become firm them too much. Do not let them splay out to the side or you can damage your knees and your rear. Keep your shoulders on the base to guard your neck. Remember to pull your shoulders into the mat as you lift up and seize the pose for five full breaths and liberate back to the start point.

6. Single Legged Bridge
Sprawl on your back with your knees bent and your feet flat on the floor near your butt and hip-width separately. Keeping your knees in line, extend one leg upward in the air. Now push your hips up toward the ceiling as high as you can go. get down slowly on the the floor. do these moves for 30 secs then switch the leg and carry on for another 30 secs.

Please leave your feedback for the butt lift workout!

Feb 222015
 

Core Workout Routine

Core Workout Routine Video by XHIT

Hey, do you want to get slim in a little time. You can follow below six minutes core workout routine, which is very effective for entire core area.
Core Workout Routine

Core Workout Routine

Steps for the core workout routine:

1. Reverse V-Crunch
Recline on the ground and scene hands on the floor or scene the head. Usher the knees in towards the chest till they’re contorting to 90 degrees, with feet jointly or crossed. Contract the abs to entwine the hips off the ground, outstretch the legs up towards the ceiling. Lower and reiterate for 1-3 sets of 12-16 reps and it’s a very tiny faction, so try to exercise your abs to lift your hips rather than dangle your legs and creating the impetus. Do this for 60 secs.

2. Plank Torque
Make sure to line up your shoulders unswervingly on top of your elbow when asset plank. Keep your hips at the identical elevation of your shoulders. Engage your glute and quadriceps and when poignant in plank, make sure to pivot on rolling ahead and back on your toes, ushering your shoulders in front and beyond the elbow line. Inside plank, be sure to keep your feet one in facade of the other and connect through the same leg side and lift the hips up to effort the exterior obliques. Do it for 30 secs.

3. Jackknives
Recline on your left side on a workout mat with your legs extensive unswerving downward and the right leg on top of the left. Keep your left hand on your abdominal and right hand overhead your head. This is your begin spike and raises your right let unswerving in the air while concurrently raising your torso, ushering your right elbow on the way to your right leg. Grasp for a jiffy and then revisit to the begin position and reiterate for a complete set and then toggle lane. Do this for 60 secs.

4. Oblique Crunches
Recline on your left side on a workout mat with your knees faintly contort. Scene your left hand on your abdominal and your right hand beside the right side of your head. As the gasp out, raise your shoulders off the ground, crunching your obliques by ushering your elbow toward your hip. Hold in the crunch position for a few counts and then leisurely lower yourself back down to the exercise mat while breathing in. Do it for 30 secs on each side.

Then do normal crunches for 30 secs.

5. Leg Drops
Recline face up on the floor and squeeze a light medicine ball between your calves. Keep your legs nearly unswerving so that they are perpendicular to the floor and hold them directly above your hips. Allow your legs to drop unswerving down as far as possible without pitiful the floor. Pause, then reverse the motion and return your legs to the begin position. Do this for 30 secs.

6. Windshield Wipers
Doing windshield wipers mendacious down will build the rotational core muscle you need as an under-structure. Recline on your back on the floor and raise your legs 90 degrees. Unroll your arms unswerving out to your lane for support. Rotate your legs to one side; cease short of pitiful the floor. Rotate to the other side and as you ameliorate, usher your arms closer to your body, so they offer less stability. Do this for 30 secs.

7. Toe Touches
Recline flush on your back on the floor or mat with your knees contort and feet flush on the floor, and your arms are by your lane. Brace your abdominal muscles to stabilize your spine and lug your shoulder blades down your back. Try to keep this betrothal throughout the exercise. Leisurely lift both feet off the floor and unswerving your knees until your thighs are vertical to the floor, and your toes can spike away from your body. Do this for 60 secs.
Please leave your feedback for the core workout routine!

Feb 162015
 

Daily Stretching Routine

Everyone is known regarding the stretching because this is the vital part of the workout so there you can follow the main steps of stretching.

XHIT Video For Daily Stretching Routine

Daily Stretching Routine

Here is daily stretching routine:

1. Cat/ Cow
Begin on your hands and knees. Point your hands linear underneath your shoulders and your knees linear underneath the hips. Have your fingers utterly unfurl with the middle fingers pointing linear ahead. Make your spine flush and flat. Gape at the floor and as you wait for the inner nod, do not crumple into your shoulders. Create a virgule of zest via each arm by acute downward into your hands and hoist upward out of your shoulders. Go spine and forth as this assorted times to make sure you discern the movement. As you exhale crumple into your shoulders and do the erroneous toil; as you inhale, lengthen the arms, lift out of the shoulders and do the right toil. When you are ready to start, breathe in extremely. As you exhale, spin your hips into Cat Slope.

2. Child’s Pose
Get on your knees sitting on them. Keep your arms straight up in the air and take your arms and upper body on floor bending from waistline. Touch the floor with your arms and get the head down. Stay in this position for 5-10 secs.

3. Hamstrings
Stand and align your left leg on reconcile, a step or a rail. Prolong, that point with your left, brace leg, deformed moderately. You can clutch on to a bar or wall for underpin. Gently flex further from the hips until you feel the stretch in the spine of the thigh, top of the calf, and at the spine of the knee. Without blooming, clutch for regarding few seconds and then sharpen the stretch by leisurely leaning in further.

4. Quads
Escort the left foot up onto the stair. Cease for enumerate of two, and then step down with the left leg and underneath the left foot to the floor. Step the right foot spine lower to the ground. Step up repeat, but start with the left leg and pursue alternating legs. Work up to 10-step ups per leg and round this exercise, you may clutch the stair paling for stability, but don’t use the paling to lug yourself up.

Repeat the hamstring on the other leg after doing quads for daily stretching routine.

Repeat the quads on other leg after doing hamstrings for daily stretching routine.

5. Hip Flexor Stretch (Lower Back)
Genuflect down with your spine linear. Step further with your right foot stint custody your left knee on the floor. Lay your hands on top of your right thigh. Skim your spine leg beyond you until you feel the stretch in the anterior of the hip. To sharpen the leg stretches and impel your hip further, align your body and lay your hands on your anterior knee. Clutch for 10-15 seconds and then switch the sides.

6. Glutes
Lie on your spine and flex your left knee. Crucifix your right leg on your left knee so your right ankle laze just above your left knee. Clutch beyond the left thigh with both hands and gently lug towards you until you feel the stretch in your underpinning and outer thigh. Clutch for 5-10 seconds then repeat on the other leg.

7. Shoulders
Get on your knees. Fold your one elbow up by your chest line and hold fingers inside in palm. Stretch other arm on your opposite side passing between your arm and forearm. Keep stretching for at least 10 secs than switch the arm and repeat for at least 10 secs.

8. Triceps
Stay on your knees. Lift your arms up then fold one down from elbow. Stretch other arm to folded elbow and keep stretching for at least 10 secs. Then switch the arm and repeat for at least 10 secs.

9. Chest
Stay on your knees. Stretch your arms at back holding together and keeping chest straight. Stay in this position for at least 10 secs.

10. Forearms
Go to folding legs sitting position. Keep arms on floor touching the palms from the fingers side and stretch the arms for at least 10 secs. Then get on your knees but keep your arms stretching to the floor. Stretch for at least 10 secs.

11. Neck
Get in standing position. Keep your upper body straight. Now stretch the neck to one side for 10 secs then another side for 10 secs. Then move the neck from one shoulder side to another at front for 10 secs.

12. Upper Back
Stay in standing position keeping your upper body straight. Get your neck down with lightly stretch. Keep in this position for 10 secs.

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