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.

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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.

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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 062015
 

Winter Workout Routine

In a holiday season as well as winter, everyone gets healthy food that is directly influence over the body, and all is one want noteworthy tips to get fit in Holiday season. So there are some steps in winter workout routine we are discussing which are very effective for getting fit and healthy and fresh. In a holiday and winter, we have got more food, and we are not able to control our appetite that is influenced by sometime in term of fat.
Winter Workout Routine

There are some easiest steps for trim your body doing winter workout routine:

  • Jog is very substantial step because this is easy to follow at home and by this you can trim your body as soon as possible. So just walk 5 min in a day and after walking run 20 min and then again walk for a min. When you have run, then you get energy in your body, and there are some heat also which is good and help to get slim fast.
  • This is a step of the workout and by this crunch free abs you can reduce your fat as soon as possible. This is very easy and in this abs, you need to up from back and down and put up your legs in an air and wait for 2 second and iterate that same process 20 times. Here Starting with both arms overhead, pull down and across the body, twice, before resetting; reiterate on the contrary side. This one is for the abdominal, obliques, hip, shoulders and quads.
  • Feel the shrinkage in this abs, not in back or legs and tilt pelvis, Think of lifting up instead of pulling knees toward chest, etc. This is also a one of the very famed and well-known idea and in this abs you need to up and down from your back and by legs. Inside abs, you need to do steps like Keep head, neck, torso, hips, and legs all in one straight line and don’t sink into the shoulder press elbow into floor and lift torso.
  • After the entire exertion, you need to stretches because that is the predominant part of your exertion. There are some of the very eminent stretches like butterfly stretch, stretch of neck and shoulder so in a butterfly stretches you need to Sit on the floor, press the soles of your feet together, pull your feet the adjacent you can, put your hands on your ankles to where your elbows are lined up with your knees, push versus your elbows trying to close your legs, push your knees down. Another one lay flat on your back and extend your leg out, grab the back of your thigh, pull your leg towards your face, don’t jerk your leg; it may cause an injury.
  • Water is very predominant part of living things because without water no one can live more. So after workout and after the whole exertion you need to take water that maintains a heat of your body so just take the minimum a glass of water after workout.

Here you can enjoy these all steps with music and get the boosting energy by winter workout routine. This step is very effecting for all and easy to do in a home that can iterate alternate a week. Leave your feedback about winter workout routine.

Jan 302015
 

How To Get Flat Belly With 5 Easy Steps

How to get flat belly with 5 easy steps:

How To Get Flat Belly With 5 Easy Steps#1 Stay Hydrated As Much As Possible – How To Get Flat Belly With 5 Easy Steps
Drink 32 ounces in the morning after waking up. Orange and citruses in this lemonade will flush out the system and keep you moving for the day. Keeping your bowel moving is one the thing keeps your belly as flat as possible. Hydration is the key to keep toxin flushing out the your system.

#2 Eat As Many As Raw Vegetables And Fruits In Your Diet – How To Get Flat Belly With 5 Easy Steps
Staying hydrated is important to flush out toxin but eating raw foods is also important as it has natural sugar, fiber and natural carbs in. These things will keep your body and flowing throughout the day. You don’t need to go fully raw but add at least 1-3 small raw meals in your daily diet like salad, juice, fruit salad, etc…

#3 Eliminate All Meats And Dairies From Your Diet – How To Get Flat Belly With 5 Easy Steps
Meat and dairies are animal products. It has bacteria, hormones and very low in fibers. Means it will longer in your body and convert into fat easily. It weighs body more than eating vegetables and fruits. You don’t need to go fully vegetarian but maintain the balance, if you want flat belly.

#4 Do 10 Mins Of Easy Ab Exercises Every Day – How To Get Flat Belly With 5 Easy Steps
Sparing 10 mins is an easy task from daily life. You don’t any equipment or go to gym. You can do ab exercises in your home. It will help to build muscles, burn fat and giving you flat toned belly. Squat is the best way to maintain your core area. Bicycle exercise on the floor will give best result to get flat belly. Another one is a plank which a strength exercise impacts to entire body and best works for flat belly. Next one is jump roping, it is very good to lose fat.

#5 Stop Eating After 7 Or 8 PM – How To Get Flat Belly With 5 Easy Steps
Or 3 hours before going to bed. Eating at night will make you eat more as our body think we need food during night time. The simple formula is eat when sun is out and stop eating after sunset. Our body is not active in sleep, it just burn normal calories as usual not due to activeness. Drinking is most important to keep you hydrated during night time (and day as well), eating is not. Remember We eat to live not live to eat.

Follow above how to get flat belly with 5 easy steps and feel your belly flat in few months.

Jan 152015
 

5 Exercises To Reduce Belly Fat

Here is the list and steps for 5 exercises to reduce belly fat:

5 Exercises To Reduce Belly Fat
1. Twister
Get in standing position. Keep a little gap between legs and keep your hands on waist by holding your waistline on sides. Now bend your upper body from waistline and bend your knees a little. Then get your hands behind your head. Now start moving your head with upper body to left and then get back in centre (original position) and then right. Remember first left then centre and then right. Do the twister moves for at least one minute.

2. Alternate Knee Lift Crunches
Stay in standing position with little gap between legs. Bend your elbows and keep forearms upward or you can keep your arm behind the head holding the head. Now bend upper body down from waistline and lift the leg up bending from knee same time. Do one by one leg for one minute.

3. Side Knee Lift Crunches
Stay in above position holding your head with your hands. Then bend your upper body from side and left leg upward bending from the knee. Do same with other side and other leg. Do these moves for at least one minute.

4. Jack Knife
Stay in standing position with little gap in legs. Take your arms up straight in the air. Now bend your upper body from waistline to down and get your leg up between arms. Do same with other leg. Do these moves for one minute.

5. Tae-bo
Stay in standing position with little gap between legs. Bend your elbows and keep forearms upward holding fingers together. Now move your upper body and side to side by keeping arms in same position as fast as you can. Do these moves for one minute.

Please leave your feedback for the 5 exercises to reduce belly fat!

Nov 142014
 

Quick Slim Down Workout

Planks and yoga poses are used in this quick slim down workout.

Quick Slim Down Workout

Step by step instructions for quick slim down workout:

1. Plank Up And Down
Get on plank position balancing your body up in the air on your palms and on your toes on mat. Now get your hip up in the air without moving your arms and legs. Then get your hip down and head up like cobra. Do these moves for 30 secs.

2. Plank With Reach
Stay in above position on your palms and toes balancing body in the air on mat. Take your one arm up in the air like trying to reach and get back then do same with other arm straight away. Do these moves 30 secs.

3. Plow Pose
Lie on your back on yoga mat. Exhale and take your legs up bending from the hip joints to slowly lower your toes to the floor above by head. As much as possible and try to touch the floor over head, keep your torso perpendicular to the floor and your legs fully extended. Then slowly take the legs in original position without touching the floor. Do plow pose for 3 times.

4. Supported Shoulderstand With Drops
When you finish last plow pose, slowly take your legs up straight and support your torso with your hands on the floor. Then drop the leg over the head one by one touching the floor. Do these moves for 4 times.

5. Boat Pose
When you finish above pose with dropping the legs, lift the upper body and feet in off the ground bending from knees and stretching your arms towards your feet. Your eyes, fingers and toes should be in a line. Keep breathing deeply and easily while maintaining the pose. Then extend the legs up and hold with your arms and bring your upper body and legs as much as close possible. Stay in the position for 5 secs. Then let the legs go down but off the floor and arms up straight over head in the air. Stay in this position for 5 secs and slowly get down.

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Oct 282014
 

Best Belly Fat Burner Workout

Step by step for the best belly fat burner workout:

Best Belly Fat Burner Workout

1. Partial and Crunch
Lie on your back on yoga mat. Take your hand behind your head. Now lift your leg up to half way of 90 degree and head up to do crunch. Do partial and crunch moves for 30 secs.

2. Reverse Crunch
Stay on above laying position on back. Bend the legs and take up and same time bring head up to chest. Do reverse crunches for 30 secs.

3. Reverse Crunch With Leg Extension
Stay on above laying position on back. Extend your legs and take up and same time bring head up to chest. Do reverse crunch with leg extension moves for 30 secs.

4. Thai Plank
Get on plank position balance your body in the air supporting on your forarms and toes. Bring your one side knee to same side elbow. Do thai plank for 15 secs. Then switch the side and repeat for 15 secs.

5. Thai Crucifix
Get on your side balancing your forearm and foot. Now bring your other knee and elbow to each other. Do thai crucifix for 15 secs. Switch the side and do same move with other knee and elbow for 15 secs.

Repeat the whole above set of best belly fat burner workout.

6. Standing Elbow To Knee
Get in standing position. Spread your legs a bit. Now bring your elbow to opposite knee and knee to elbow. Do same with other elbow and knee. Do standing elbow to knee exercise for 60 secs.

Please leave your feedback for the best belly fat burner workout!

Oct 112014
 

Plank Variations

Here are some plank variations to add to your plank list:

Plank Variations

Side By Side Plank
Get on plank position balancing on your palms and toes. Move on side to side while on plank position.

Plank With Hip Drop
Lay down on your side. Lift the body up in the air on one side supporting and balancing with forearm and foots. Now Drop your hip (core) to floor without touching the floor and take back. Switch the side and do same move with other side.

Around The World Plank
Stay on plank position balancing on your palms and toes. Stay your toes on same position and move around your body by moving your hands around the floor.

Bridge Plank
Lie on your back. Take your arm a little back and keep your palms on floor. Fold the knees and keep your legs on floor. Now lift your body up in the air straight. Stay in this position for 30 secs.

Straight Plank
Get on plank position balancing on your palms and toes. Stay on plank position for 30 secs.

Mountain Climber Planks
Get on plank position balancing on your forearms and toes. Bring your leg to chest one by one.

Spiderman Planks
Stay on plank position balancing on your forearms and toes. Bring your leg one by one on side by your waistline.

Side Plank With Reach
Lay down on your side. Lift the body up in the air on one side supporting and balancing with forearm and foots. Take your arm up in the air like trying to reach up then get down under your chest gap and reach the arm again. Switch the side and do same move with other side.

Leave your feedback for plank variations and add some of yours plank variations to the list by commenting below 🙂

Oct 092014
 

Boot Camp Workout

5 sets of 2 exercises and 3 plank variations exercises are in this boot camp workout.
Boot Camp Workout

Boot Camp Workout

Steps for the boot camp workout:

1. 5 Sets of Jumping Jacks and Pushups, 5 secs long each exercise:

Jumping Jacks
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump.

Pushups
Get down on front on floor. Lift your body up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air.

2. 5 Sets of Burpees and Alternating Toe Touching, 5 secs long burpees and 20 secs long alternating toe touching exercise:

Burpees
Get in standing position. Jump high taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up.

Alternating Toe Touching
Stay on standing position. Bend on front and touch your toe or floor, take your same leg at back. Do same with other leg and arm.

3. 5 Sets of Double Crunches and Bicycles, 5 secs double crunches and 20 secs long bicycles exercise:

Double Crunches
Lie on your back on floor. Keep your hand behind your head. Bend your knees and take your legs up on eye level. Now lift your upper body up to chest and bring your knees to chest.

Bicycles
Stay in same position as above with your head up. Keep the legs straight but a little up in the air. Now bring your one knee to chest and get your opposite elbow to the knee like running bicycle. Do same with other knee and elbow as fast as you can.

4. 5 Sets of Skater Hops and Alternating Lunges, 10 secs skater hops and 10 secs long alternating lunges exercise:

Skater Hops
Get on standing position. Now take your left leg on the back of right leg as much as possible like hopping.

Alternating Lunges
Stay in standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor for support then get back in original position. Keep your torso straight. Do same with other leg.

5. 5 Sets of Squat and Squat & Kick, 5 secs squat and 10 secs long squat & kick exercise:

Squat
Keep a little gap between your legs then get your body down taking your back out like sitting on chair. Get back in original position

Squat & Kick
Stay in above position. Do a normal squat like above and when you get back in original position take your leg back like kicking your leg. Alternate the leg every time when you do back kicking.

6. Plank

Get on plank position balancing your body in air supporting on your palms and toes. Stay in same position for 30 secs.

7. Plank with Hip Drops

Get on forearm plank position on yoga mat. Now drop your hip on side (one side then another) without touching your body to the floor. Do the plank with hip drops for 30 secs.

8. Plank Pulls

Get on forearm plank position on yoga mat. Now pull the leg one on front on side.Do same with other leg. Do plank pulls for 30 secs.

Leave your feedback for the boot camp workout!