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!

Sep 202014
 

6 Best Exercises To Reduce Cellulite

6 Best Exercises To Reduce Cellulite

6 Best Exercises To Reduce Cellulite

Instructions for 6 best exercises to reduce cellulite:

1. 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. Repeat continuously for 30 secs. Do 3 sets of 30 seconds mountain climbers.

2. Hip Bridge
Lie on your back. Spread your arms on shoulder level straight to legs and bend your knees, touch the floor with your legs for support. Now lift your core up like a bridge and stay in this position for 3-4 secs then bring the core down without touching the floor. Do it for 12-15 times. Do 3 sets of Hip Bridge and 12-15 reps in each set.

3. Forward Weighted Lunge
Hold the dumbbells in each hand and get 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. Pause for 3-4 secs then get back in original position. Keep your torso straight. Alternate the legs when you this moves. Do it for 10 times. Do 3 sets of forward weighted lunge and 10 reps in each set. Use the weight between 6-8kg.

4. Step-Up With Dumbbells
Hold the dumbbell in each hand and step one leg up onto a chair or bench. Balance on only one leg on chair or bench, the other leg should be up but not on chair or bench. Get down and repeat with other leg. Alternate the legs when you do these moves. Do it for 10 times. Do 3 sets of step-Up with dumbbells and 10 reps in each set. Use the weight between 6-8kg.

5. Ab Wheel Rollouts
Get on yoga mat on your knees with ab wheel. Keep your arms straight, bring your weight over your shoulders. Keep your abdominal and back straight. Roll forward on the ab wheel. Go as far forward as you feel comfortable going, and return to the starting position. Repeat for 10 times. Do 3 sets of ab wheel rollouts and 10 reps in each set.

6. Around The World

Get in standing position with kettle bell. Keep a little gap between your legs. Keep moving kettle bell around your body passing one hand to another. Make sure you do wide kettle bell circles and keep your body tight and straight. Switch the direction and repeat for 10 times. Do 3 sets of around the world move and 10 reps in each set.

Leave your feedback for 6 best exercises to reduce cellulite!

Jun 292014
 

Butt Blaster Workout

This butt blaster workout carries 200 squats with other exercises.

Each of exercise performs 20 times followed by 20 Squats in this butt blaster workout.

Butt Blaster Workout1. Russian Twists:

Sit on yoga mat. Lean back your upper back. Fold your knees and keep your knees in air a little up from the floor. Keep your hands together and keep your eyes on your hands. Move your hands on side to side for 20 times each side (20 secs).

Now follow 20 squats. Stand up and keep a little gap between your legs then get your body down taking your back out like sitting on chair.

2. Push Ups:

Lie on your front. Get on your toes or knees and on your palm. Now get your body down without touching the floor. Do push ups for 20 times (20 secs).

Then follow 20 squats.

3. Plank Pulls:

Lie on your front. Get on plank position then pull your one knee to chest but keep on side then do other one. Do plank pull ups for 20 times.

Then follow 20 squats.

4. Full Sit Up:

Lie on your back and keep your arms straight over head. Now lift your upper body in sitting position and try to touch your toes. Get back slowly. Do full sit ups for 20 secs.

Then follow 20 squats.

5. 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 dips for 20 secs.

Now follow 20 squats.

6. Bicycles:

Sit on the yoga mat. Keep your hands back of your head and 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. Do bicycle move for 20 secs.

Now follow 20 squats.

7. Wide Squats:

Stand up and keep a wide gap between your legs then get your body down taking your back out like sitting on chair. Do wide squats for 20 times.

Now follow 20 squats.

8. Squat W/ Calf Raise:

Stand up and keep a wide gap between your legs then get your body down taking your back out like sitting on chair. When you get back on standing position raise your calves by getting on your toes. Do squats with calf raise for 20 times.

Now follow Squat Pulses for 20 times on wide squat position.

Do this butt blaster workout and get the best butt in weeks.

Jun 262014
 

Weight Loss Cardio Workout Plan

In this video fitness trainer Rebecca Louise shows as best cardio exercises to lose weight – weight loss cardio workout plan.

Step by step instructions for weight loss cardio workout plan:

Weight Loss Cardio Workout Plan1. One Leg Lunge:

Get in standing position. Take your one leg (right) at back, touch the floor with knee by folding the knee bend other leg knee to the floor for support then get back in original position. Do one leg lunges for 30 secs.

2. High Knees:

Get in standing position. Now get running on same place by taking your knees high. Do high knees running position for 30 secs.

3. One Leg Back Lunge:

Get in standing position. Take your one leg (left this time) at back, touch the floor with knee by folding the knee and bend other leg knee to the floor for support then get back in original position. Do one leg lunges for 30 secs.

4. Butt Kicks:

Get in standing position. Now get running on same place by taking your legs back like kicking your butt with your legs. Do butt kicks running position for 30 secs.

5. Squat To Lateral Leg Lift:

Get in standing position. Do the normal squat (like trying to sit on chair). Then lift your right leg up when you get back on standing position. Do squat to lateral leg lift for 30 secs.

6. 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 30 secs.

7. Squat To Lateral Leg Lift:

Get in standing position. Do the normal squat (like trying to sit on chair). Then lift your left leg up when you get back on standing position. Do squat to lateral leg lift for 30 secs.

8. Cross Jacks:

Get in standing position. Do jumping jacks but cross your legs, once front then back. Cross your arms as well. Do cross jacks for 30 secs.

9. Bridge Raise:

Lie on your back. Spread your arms on shoulder level and bend your knees touching the floor with your legs. Now lift your core up like a bridge and bring it down without touching the floor. Do bridge raise for 30 secs.

10. Burpees:

Get in standing position. Jump taking your arms up. Then get on floor holing floor with your palms and take legs back. Now bring leg in middle and get back in stand up. Do burpees for 30 secs.

11. Bridge Raise With Leg In Air:

Lie on Your back. Spread your arms on shoulder level and bend your right knee touching the floor with your leg and keep left leg straight up in air. Now lift your core up like a bridge and bring it down. Do bridge raise for 30 secs.

12. Skater Hops:

Get in standing position. Now take your left leg on the back of right leg as much as possible like hopping. Do skater hops for 30 secs.

13. Bridge Raise With Leg In Air:

Lie on Your back. Spread your arms on shoulder level and bend your left knee touching the floor with your leg and keep right leg straight up in air. Now lift your core up like a bridge and bring it down. Do bridge raise for 30 secs.

14. Squat Jumps:

Get in standing position. Do the normal squat (like trying to sit on chair) but jump when you get back on standing position. Do squat to lateral leg lift for 30 secs.

15. Jab Cross-Kick:

Get in standing position take your right leg at front. Do jab cross like your are doing boxing with both hands than high kick with left leg. Do jab cross and kick for 30 secs.

16. Jab Cross-Kick:

Get in standing position take your left leg at front. Do jab cross like your are doing boxing with both hands than high kick with right leg. Do jab cross and kick for 30 secs.

Please leave your feedback for weight loss cardio workout plan!

Jun 142014
 

Butt On Fire Workout

Step by step instructions for butt on fire workout:

1. D-Lites
Go on plank position on yoga mat. Tighten your core. Now lift your bum up in the air and reduce the distance between your legs and arms like upside down ‘V’ shape. Keep your eyes to the toes. Now lift one leg up and take circle on side to bottom, then lift the leg up again and repeat for 45 secs. Switch the leg and repeat this move for 45 secs.

Butt On Fire Workout2. Mini Circle Maniacs For One Leg
Go on your knees on centre of yoga mat. Now take support on one knee and other knee up in the air and take support on same side arm (palm). Other hand goes on waist folding elbows. Now take small circles with the leg in the air for about 10 secs. Take the reverse mini circles for 20 secs. After reversing mini circles stay in this position for few secs (leg in the air). Then lift that leg for 30 secs.

Now switch the side and do same moves as above but with other leg.
Take support on other leg knee and another knee up in the air and take support on same side arm (palm). Other hand goes on waist folding elbows. Now take small circles with the leg in the air for about 10 secs. Take the reverse mini circles for 20 secs. After reversing mini circles stay in this position for few secs (leg in the air). Then lift that leg for 30 secs.

3. Hammy Curls
Lie down on your front on yoga mat. Head up and hands on floor on top of each other folding the elbows. Spread your legs, lift the legs up to knees then lift legs up (see the picture). Do this move for 45 secs. Then stay few secs on same position after lifting your legs up to knees. Keep lifting your legs up without putting on the floor for 15 secs.

Do these three exercises and get your but on fire.

Please leave your feedback for butt on fire workout.

Jun 082014
 

Abs On Fire Workout

Step by step workout to make your Abs on fire. Get your Abs on fire!

1. Genie Ab exercise:

Sit down on yoga mat and lean back. Bend your knees and touching the floor with leg. Straight the arms on shoulders and bend your elbows. Keep one arm on another straight like genie does. Now lift the leg to arms and bring it back to floor. Do this genie ab exercise 40 times.

2. Eagle Abs Exercise:

Now lay down slowly on yoga mat. Now twist the leg with each other and twist the arms as well. Bring the knees to elbows and elbows to knees. Squeeze your tummy when you do the crunches Do this eagle abs exercise 30 times.

3. Runaway Abs Exercise:

Stay in lay down position and keep legs up in the air. Arms on the back of head and lift the head up. Now start kicking your legs like flutter kicks. Do this runaway abs exercise for 50 times.

Abs On Fire WorkoutDouble Leg Stretch

Lay down on your back on yoga mat. Bend your knees and take them to your chest holding with your arms like hugging your knees. For advance hug knees to chest position, bring your head up to your chest.

4. Star Abs Exercise

Stay in laying position. Lift the head up. Take hands on over head on back (not up) then spread them and legs straight without touching the floor then spread them. Bring your knees to chest with help of your hands. Bring back legs to straight and spread and same as arms as well. Do this star abs exercise for 25 times.

5. Clock Abs Exercise

Sit on yoga mat folding the knees and touching the floor with your legs. Lean back your upper body. Take the support from your arms keeping on floor folding the elbows. Now straight the legs up and take round rolling them like a clock. Do same on opposite direction. Do about 12 clock abs exercise.

6. Hollow Rock Exercise

Lay down on yoga mat. Keep your one leg on another one and hold your hands together. Now rock your body from up to down and down to up. Do this hollow rock exercise for 15 times.

7. Single Leg Drop Exercise

Lay down straight on yoga mat. Lift the legs up straight. Now drop one leg without touching the floor. Bring it up in straight up position. Now drop another leg and bring it back. Do this single leg drop for 25 times.

Cheerleader L’s Exercise

Lay down on yoga mat. Lift the legs up in the air. Lift your head up. Drop one leg and keep straight without touching the floor. Stay in this position for 15 secs. Then switch the leg and stay in position for 15 secs.

8. The Earthquake

Sit on yoga mat. Keep legs straight touching the floor and lean back upper body. Keep the arms straight on shoulder level. Hold in this position as much as you can. Take your arm up and down one by one for 10 times. Then get back your arms in straight position and stay in this position as long as you can.

Get your abs on fire and please leave your feedback for this abs on fire workout!

May 212014
 

Booty Shaking Workout – 10 Minutes Per Day

Booty Shaking Workout – 10 Minutes Per Day

This Tiffany Rothe’s 10 mins booty shaking dance workout is very easy to do and effective. If you are doing first time this dance workout. Next morning you will feel the pain on side waist. Means this booty shaking workout works!

This 10 mins booty shaking is specially for your core (ab, waist and lower back). All moves are done in standing position.

Booty Shaking WorkoutMoves in 10 mins booty shaking workout are:

1. Swing your lower back side to side.
2. Elbows up with lower back swinging move. Two, four and eight elbows up and lower back swinging move.
3. Then hands on chest, elbow up and bend on side waist. Each side.
4. Now keep one hand folded from elbow but open arm in the air for few mins. Then carry on with other arm for few mins. Both hands open 5. one down and other one up cross, bending on side waist. Do fast as much as you can.
6. Both hands on chest, bend on one side waist and same side hand straight try to touch your foots. Then other side. Do not bend from front, keep straight and bend from side waist.
7. Keep your arm straight on shoulder level on sides. Move your upper body side to side with arms without moving hips and waist.
8. Bend from your knees, hold your knees with your hands and take your lower back out. Move your chest up and down.
9. Swing your lower back side to side. Keep your arms down folding from palms. Now swing up and down. Take one arm to chest and other down. Keep alternate the arms.
10. Now take arms down folding from palms and swing your lower back at front and arms back then arms at front and lower back at back.
11. Now hold your waist and take lower back at front, on left, at back and on right. Keep doing this for some time.
12. Keep your arm straight on shoulder level on sides. Do small circles with your lower back. Then above step again.
13. Take one arm to chest and other down while swinging your back. Keep alternate the arms.
14. Now hold your waist and take lower back at front, on left, at back and on right. Keep doing this for some time.
15. Keep your arm straight on shoulder level on sides. Do small circles with your lower back. Then above step again.
16. Move your shoulders for some time.

Please leave your feedback for booty shaking dance workout!

May 162014
 

How To Burn 100 Calories Fast

How To Burn 100 Calories Fast

How To Burn 100 Calories Fast

Step by step instructions for how to burn 100 calories fast:

40 Jumping Jacks
Get in stand up position. Jump spreading the legs out and arms out. Jump back legs in and arms in. Do this jumping jacks 40 times. To make it a little difficult and to burn more calories, take your arms up over head and clap with your hand over head instead of spreading arms out.

30 Crunches
Lie down on yoga mat. Bend your knees touching the floor with legs. Put your hand behind the head. Do the crunches for 30 times.

20 Squats
Get in standing position and look straight ahead. Bend your knees as like you were going to sit back in a chair, keeping your heels on the floor. Lower yourself down slowly and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance. Keep the upper body tight at all times. Do the squats for 20 times.

10 Push ups
Lie down on front. Lift your body up 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. Do the push ups for 10 times.

You can do these exercises as many as times you want with an intervals to each set of exercises to reach your calorie burning target on daily basis. Do not stop to do rest between each exercise, start right after done first one. This workout will boost your metabolism as well, you do regularly.

May 152014
 

Victoria Secret Ab Workout

This victoria secret ab workout is a full pilates routine to get ab like victoria secret models. This pilates routine is combined 11 ab exercises. Russia twists, full body crunch, upper body crunch, basic crunch, single leg crunch, butterfly crunch, single leg drop, etc…moves are used in victoria secret ab workout.

Step By Step Victoria Secret Ab Workout Instructions:

1. Russian Twists
Sit on the yoga mat folding your legs from knees touching the floor, roll your shoulders back and lift your legs in air twisting together. Keep your hands together folding fingers together and leaving second fingers straight. Now do russian twists. Move your arms side by side keeping your eyes on your hands. Do this move for 20 times on each side.

Victoria Secret Ab Workout2. Shoulders to Backward
Sit on the yoga mat folding your legs from knees touching the floor. Now keep one leg straight, arms up in the air. Then keep your one shoulder backward and then other one. Do this move for 20 time then switch the leg and do this move for 20 more times.

3. Full Body Crunch
Lie down on yoga mat. Now stretch your legs and arms to each other in the position of a boat. Do this move for 20 times.

4. Basic Crunch
Lie down on yoga mat. Bend your knees touching the floor with legs. Put your hand behind the head. Bring your head up (chin by chest). Do this move for 20 times.

5. Single Leg Crunch
Stay in same position as above but keep one leg in air without touching the floor. Now lift one leg and head. Do this move for 15 times. Switch the leg and carry on for 15 times.

6. Upper Body Crunch
Stay in laying position. Now lift your upper body and sit. Do this move for 3 times.

7. Reverse Crunch
Keep your arms straight touching the floor. Lift the leg up and bend them from the knees. Keep the one foot over another like twisting them. Now slowly lift the legs up in the air with lifting your lower body up. Do this reverse crunch exercise for 20 times.

8. Butterfly Crunch
Lie down and keep your knees bending. Keep your legs wide foot to each other. Keep your hand on top of each other. Now lift your upper body and take your hand straight. Do this move for 20 times.

9. Small Double Leg Circles
Lie down straight on yoga mat. Keep your hands under your bum and lift legs up straight. Drop the legs a little bit. Now take small circles from right to left for 20 times. Then take circles from left to right for 20 times.

10. Big Double Leg Circles
Lie down straight on yoga mat. Keep your hands under your bum and lift the legs up straight. Drop the legs lower down Now take big circles from right to left for 20 times. Then take circles from left to right for 20 times.

11. Single Leg Drop
Lie down straight on yoga mat. Lift the legs up straight. Now drop one leg without touching the floor. Bring it up in straight up position. Now drop another leg. Do this move for 20 times.

Try Victoria Secret Ab Workout and get ab like victoria models.

Apr 062014
 

Tight Butt, Thin Thighs And Small Waist Workout (Workout For Small Waist)

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This workout is performed with yoga mat. Roll the yoga mat and tie with the straps or strings.

Tight Butt, Thin Thighs And Small Waist Workout (Workout For Small Waist)

Step 1: Arms up holding the yoga mat, bend the knees, relax the arms and move side to side for about 30 times.

Step 2: Hold the yoga mat in between palms (tightly), hold it up with little elbow bending and bend on side by side for about 30 times. As you go in moves, start slowly and then go faster.

Step 3: Get in the same position on same move but this time when you bend on sides lift your arms up. Do these moves for about 30 times.

Step 4: Take your left leg back, keep your arms straight on shoulder level holding the yoga mat. Pull your left knee up to your arms and touch the yoga mat. Take the leg back again. Do this move for about 30 times. Do this move faster as much as you can.

Step 5: Take your right leg back, keep your arms straight on shoulder level holding the yoga mat. Pull your right knee up to your arms and touch the yoga mat. Take the leg back again. Do this move for about 30 times. Do this move faster as much as you can.

Step 6: Take your arms up holding the yoga mat. Take the arms back from top and do a little bend on back side. Do this move for few times then roll down from top to bottom for few times.

Step 7: Put the yoga mat standing right infront of your right toes. Put your left hand on yoga mat and the right hand on the top of left hand. Take the left leg on side and lift the leg up in the air and get it down (up and down). Do this move for about 30 times. At last move hold the leg up in the air and move the leg in air for 10 times.

Step 8: Put the yoga mat standing right infront of your left toes. Put your right hand on yoga mat and the left hand on the top of left hand. Take the right leg on side and lift the leg up in the air and get it down (up and down). Do this move for about 30 times. At last move hold the leg up in the air and move the leg in air for 10 times.

Step 9: Take the yoga mat on back holding with your hands. Bend the knees and stretch your body back. Then lean forward and roll up.

Small Waist Workout

Tiffany Rothe Performing Workout For Small Waist

Haven’t got yoga mat? Get it here:

Three times a day for five days a week with healthy diet for two weeks and see the result yourself by doing this tight butt, thin thighs and small waist workout (workout for small waist)