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.

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 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!

Jan 022015
 

How To Lose Christmas Weight In A Month

Christmas has just gone but left so much fat in our body after eating those sweet treats all the time. It is all about celebration and how we celebrate by cooking and eating lovely food, yummy dessert and all sweets. So, now time to lose Christmas weight. Let’s get started.

How To Lose Christmas Weight In A Month

How to lose Christmas weight in a month:

Step #1
Breakfast:
1 cup whole-grain cereal with dry nuts or seeds, or
1 cup yogurt flavored with honey and mixed berries, or
an egg-white omelet cooked with chopped spinach and tomato

Step #2
Lunch:
1 grilled chicken breast with chopped cucumbers and tomatoes, or
two hard-boiled eggs with celery and carrot sticks, or
1 lean turkey steak with carrots and cherry tomatoes.

Step #3
Dinner:
1 grilled flank steak with chopped salad, or
1 grilled chicken steak with steamed spinach, or
1 grilled salmon steak with of steamed spinach.

Step #4
Have two following snacks each day between breakfast & lunch and lunch & dinner.
1 cup mixed berries, or
1 cup sugar-free gelatin, or
1 cup low fat flavoured yogurt or
1 cup sliced avocado with lemon and a pinch of salt.

Daily Exercise with Short High-Intensity Cardio Workout:

Step #1
Warm up your body for exercise by jogging in a place for one minute. Do one minute of shoulder circles by swiftly rotating your shoulders in a clockwise motion.

Step #2
Jump the rope for five to ten mins twice a day.

Step #3
Run on a treadmill or outside for 20 minutes or complete 20 minutes of a high-intensity workout DVD.

Step #4
Get your body relaxed by doing light stretching to help relax muscles and stop buildup of lactic acid in your legs.

Follow the instruction for how to lose Christmas weight in a month and see the result in just month.

Dec 072014
 

Back On Fire Workout

You will need a 3-5 lb weight for the back on fire workout.

Back On Fire Workout

Back On Fire Workout

Step by step for back on fire workout:

1. T-Flys
Get on standing position holding the weighs in hands. Tuck the belly button in and chest out. Now take your one leg at back in the air about 90 degree (or little bit less). Bend other leg from knees slightly and ams hanging down. Take take your hands on side on shoulder level than get them down for 25 times. Hold the last one for few secs. If you get tired, get the leg down on the floor for few secs.

Now switch the legs and do the same moves for 25 times.

2. Good Morning
Stay in standing position, get your arms up with holding the weight and get down by the shoulder bending by the elbows and touching the weight on shoulder blade. Now bend from waist on front about 90 degree and take your back slightly out. Then get in original position. Do this move moves for 25 times.

3. Walnut Crusher
Stay in standing position. Keep your arms on side straight on shoulder level. Then slowly pull your elbows near your body bending from elbows and take elbows back squeezing your shoulder blade. Then get arms back on shoulder level. Do these moves for 25 times.

4. Mini Back Pulses
Stay in above position but take your elbow up on shoulder level at front then take elbows back squeezing your shoulder blade. Do these moves for 25 times.

5. Scarecrow
Stay in above position but take your weight up by head. Now take the weight down leaving elbows in same position then get the weight back up. Do this moves for 25 times.

6. Pushup To Renegade Row
Get down on front on floor. Lift your body up in the air balancing on your hand (keep the weight on the floor and balance on it by holding) and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Then take one from elbow to your shoulder and get the arm back on the floor. Then do the pushup again and pull the other elbow to shoulder. Do the pushups and elbow pulling for 15 times.

7. Low Back Lift
Lie on your front. Chin up, keeping on one hand on another. Now slowly take your head up with chest and legs up in the air balancing on your tummy. Do this move for 15 times.

8. Heal Taps
Stay on above position on your tummy. Spread your arms out on sides in the air and tap your heals to each other on the air for 10 times.

9. Spear To Heal
Stay on above position on your tummy. Take your arm over head on shoulder level in the air and legs in the air touching each other. Now take take on body level on side without touching the floor and spread the legs out. Do this moves for 10 times.

Please leave your feedback on back on fire!

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.

Leave your feedback for quick slim down workout!

Oct 262014
 

Best Leg Workout

Step by step best leg workout:

Best Leg Workout

 

1. Half Clam Lifter
Sit on yoga mat folding your legs on side. Keep your arms on floor by supporting with your palms just in front of your knees. Take one leg at back on sideline. Now lift that leg folded up and then down (see the picture) on waistline. Do these moves for 40 secs and pluses for 10 secs.

2. Lateral Leg Extension
Sit in the same position as above. Extend the listed leg and get support on one arm on floor with palm. Fold the leg in and out. Do these moves for 40 secs.

3. Floor Tap
Stay in above extended position. Take the leg little bit backward. Then Tap the leg on floor for 30 secs.

Repeat the whole above set from start for other side.

4. Brogger
Lie on your back on yoga mat. Keep your arm straight touching the floor. Lift the legs up and fold your legs, spread a little and touch from heel to each other. Now take the legs a little up and front on air. Then get back in original position. Do these moves for 30 secs.

5. Brogger Abs
Stay in above position. Take your arms over head on floor. Then take arms to leg and lift your upper body by chest and same time take the legs a little up and front on air. Then get back in original position. Do these moves for 30 secs.

6. Heel Clicks
Keep your hands under your bum for support. Keep your legs straight up in the air. Drop the legs down a little bit and hold for 10 secs. Then tap the heels for 30 times.

7. Criss Cross Legs
Stay in above position. Take the legs up in 90 degree. Criss when the legs are out and cross when they are in. The criss cross the legs for 30 secs.

8. Tiny Leg Circle
Stay in laying position. Keep your arms straight touching the floor. Take one leg up at 90 degree. Then take mini circles up there for 15 secs. Then do the mini circles other way round for 15 secs.

9. Leg Circle
Stay in above position. Take the bigger circles for 15 secs. Then do the bigger circles other way round for 15 secs.

Repeat the whole set of steps 8 and 9 for other leg to perform this whole best leg workout.

Try best leg workout and leave your feedback!

Oct 202014
 

Fat Burning Workout

10 exercises in this fat burning workout and each one is minute long (40 secs workout and 20 secs rest).

Fat Burning Workout

Fat Burning Workout

Do warm up for 5 to 10 mins by jogging on the spot before fat burning workout.

1. Jumping Jacks
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump. Do jumping jacks for 40 secs.

Have a rest for 20 secs.

2. Push Up
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.

Have a rest for 20 secs.

3. Mountain Climbers
Get on plank position supporting on your palms and toes but keep less gap between arms and legs. Bring your knees at front to chest one by one as fast as you can. Do mountain climbers for 40 secs.

Have a rest for 20 secs.

4. Alternate 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 for support then get back in original position. Keep your torso straight. Do same with other leg. Do alternate lunges for 40 secs.

Have a rest for 20 secs.

5. High Knees
Get in standing position. Now get running on same place by taking your knees high. Do the high knees exercise for 40 secs.

Have a rest for 20 secs.

6. Tricep Dips
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 and bring it down without touching the floor. Do tricep dips for 40 secs.

Have a rest for 20 secs.

7. Burpees
Get in standing position. Jump taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring the leg in middle and get back in stand up. Do burpees for 40 secs.

Have a rest for 20 secs.

8. Squats
Stand up and keep a little gap between your legs then get your body down taking your back out like sitting on chair. Do squats for 40 secs.

Have a rest for 20 secs.

9. Plank
Lie on your front on yoga mat. Lift your body up balancing on your forearms and toes. Stay in this position for 40 secs.

Have a rest for 20 secs.

10. Spiderman Plank
Get on plank position balancing on your forearms and toes. Bring your leg one by one on side by your waistline.

Have a rest for 60 secs and repeat whole set of this fat burning workout for two times with 60 secs rest in between 2 sets.

Do this fat burning workout for 4-6 weeks and see the results yourself!

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!