February 2017 - FITBODYUSA
Chicken salad recipes are incredibly popular and there are literally hundreds of them but, surprisingly enough, not everybody has tried combining the soft and delicate flavor of chicken with the mouthwatering meatiness and saltiness of bacon. These two ingredients go together amazingly and if you never thought of using poultry and meat together in the same recipe, you are going to love chicken and bacon salad.

Tips For Making Chicken and Bacon Salad


There are different ways to make this delicious dish, of course, but one of the nicest ways is to serve the chicken and bacon topping warm and the salad leaves and other salad ingredients chilled. This way, you get contrasting temperatures as well as contrasting flavors and textures.

For a very basic chicken and bacon salad, you could fry some bacon and chicken chunks, and then arrange it on a bed of salad leaves. Optional ingredients include chopped apple, raisings, croutons, cucumber, tomato, olives, and capers. Pretty much any kind of salad dressing is good with a bacon and chicken salad recipe, including garlic mayonnaise, Caesar dressing, vinaigrette, or sweet chili sauce.

If you want to make grilled chicken recipes like chicken salad for a buffet, you can serve the salad on one big platter. For a dinner party, you can give everyone a small plateful of the salad as their appetizer. You can use leftover cooked chicken if you have some, else cook new boneless chicken pieces.

Recipe for Warm Chicken Salad with Bacon and Avocado

This is a very special recipe for chicken and bacon salad and the warm mixture is served on a bed of chicory, avocados, watercress and green onions. The dressing is made with sweet chili sauce and lime juice.

This is such a delicious recipe and if you are a fan of chicken salad recipes, you will love the flavor of this one. It is impressive enough to serve at a formal dinner.

You will need:
  • 2 boneless, skinless chicken breast fillets
  • 2 tablespoons lime juice
  • 2 thickly sliced heads chicory
  • 2 peeled, stoned avocados, cut into wedges
  • 4 green onions, trimmed and sliced on the diagonal
  • 5 strips bacon
  • 6 oz French fries for the oven
  • 1 1/2 oz watercress
  • Salt and pepper, to taste
  • 1 tablespoon water
  • 2 1/2 tablespoons sweet chili sauce

How to make it:

Heat the oven to 425 degrees F. Brush half a tablespoon of the chili sauce over both sides of the chicken, season it with salt and pepper and place it on a big baking sheet. Mix the rest of the chili sauce with the lime juice and water to make a dressing.

Dice the fries and scatter them around the chicken on the baking sheet. Add the bacon. Bake for fifteen minutes or until the chicken is cooked and the bacon and potatoes are crispy.

Toss the chicory, green onions, watercress, and avocado in half the dressing and arrange this mixture on a platter. Slice the chicken and scatter it over the salad with the potato and bacon. Spoon over the rest of the dressing and serve warm.


Article Source: http://EzineArticles.com/expert/Christine_Szalay-Kudra/414787

Tips For Making Chicken and Bacon Salad

What are fit foods? Fit foods are items that are truly healthy for you without any added sugar, refined sugars, artificial ingredients or trans fats. They are foods you can eat and not only feel great about eating them but know that these foods are doing something healthy for your body. They are foods that are relatively easy to obtain without having to make special orders or search endlessly for a rare item. This list of 10 fit foods provides a great resource for snacks and tiny meals to grab when you are in a pinch. Making choices that fit into your calorie goal is so important but it's also important to make sure that your choices are will help you nutritionally.

10 Fit Foods Under 100 Calories


1. Apple - A medium apple contains about 95 calories. Wash and bite into a big juicy apple for a quick snack that you can take with you.

2. Orange - One large orange has approximately 90 calories. Get your vitamin C and a refreshing snack when you break into an orange. Citrus fruits are perfect for traveling with because they come in their own container. All you need to do is peel and enjoy!

3. Small Banana - A banana that is approximately 6 inches long is considered small. Enjoy this 90 calorie snack in your car, on the way to work or at your desk. Bananas provide a great source of potassium.

4. Mini Luna Bar - Luna Bars are one of the perfect pre-packaged bars. They range from 80 - 90 calories and are made from about 70% organic ingredients.

5. 100 Calorie Pack of Almonds - Portioned out for you, 100 calorie packs of almonds provide the perfect amount of this crunchy snack. A great source of monounsaturated fat, almonds are packed with fiber, magnesium, calcium and vitamin E.

6. Peach - When they're in season, these little gems are juicy and delicious. One large peach only has roughly 65 calories. Peaches are virtually sodium free, cholesterol free and are a good source of fiber.

7. Organic Peanut Butter (Crunchy, Unsalted) - Nutrition will vary slightly based on the brand but organic peanut butter is a wonderful way to get in some vitamin B3 and heart healthy monounsaturated fat. 1 Tablespoon = 90 calories.

8. 100 Calorie Popcorn (low butter) - At 100 calories a bag, this fit food is already portioned out for you and can be popped anywhere that has a microwave. Easy to travel with, easy to eat and packed with fiber, popcorn can be a tasty snack.

9. Mini Cliff Bars - These things aren't heavy on the protein but if you need a sweet fix, they may offer the perfect alternative. These mini bars pack 90 - 100 calories and come in flavors like chocolate chip, peanut butter and blueberry crisp. Made with organic ingredients plus protein, fiber, 23 vitamins and minerals, these little bars are great source of energy.

RELATED: 5 Best High-Protein Snacks For Weight Loss


10. Blueberries - Yum, fresh berries are sweet and juicy. Grab yourself about 1 cup of blueberries to equal approximately 85 calories. Blueberries have fiber and are an excellent source of vitamins, minerals and anti-oxidants. Munch away!

You're on your way to healthy snacking with this list of fit foods under 100 calories. Healthy eating can be boring at times and sometimes it's nice to have a reference to easy healthy foods so you can mix it up and keep your nutrition interesting. Make a list of your favorites and keep it on hand so you always have something to reference. Remember, being prepared is half the battle to successful health and weight loss.


Article Source: http://EzineArticles.com/expert/Margot_Rutigliano/1080973

10 Fit Foods Under 100 Calories

Most women tend to complain that they don't have enough upper body strength, because they fear that doing chest exercises will make their shoulders too broad. The truth is that proper chest exercises don't make a woman's shoulders broad. Actually, chest exercises are some of the best workout routines that can help women tighten and lift up their breast, and strengthen their shoulder muscles. Below, I have outlined four chest exercises for women.

Best Chest Workout for Women


Push Up

- Lay on the floor
- Keep your legs straight and bend your arms
- Keep your palms facing down, close to your chest
- Lift your body from the floor by straightening your arms
- Your knees should also be off the floor
- Keep your back and neck straight
- Hold this position for two to three seconds
- Lower your body by bending your arms
- Avoid touching the floor with your chest
- Hold this position for two to three seconds
- Repeat this movement 5 to 10 times

Push Up on Swiss Ball

- Lay on the floor with the Swiss ball sitting by your feet
- Lift one leg and place it atop the Swiss ball
- With the strength of your arms, lift up the second leg and place it on the ball
- Keep your legs, back, and neck straight
- Bring your body down by bending your elbows
- Lift your body back up using only the strength of your arms
- Repeat this movement 3 to 5 times


Ball Chest Fly

Ball Chest Fly Exercise


- Pick up a pair of dumbbells
- Sit on a Swiss ball
- Slide down slightly, with your back resting on the Swiss ball
- Raise your hips and bend your knees
- Position the dumbbells on each side of your chest
- Lift the dumbbells up vertically, and fully extend your arms
- Hold this position for one to two seconds
- Bring the dumbbells back down by chest level
- Hold this position for a couple of seconds
- Repeat this movement 5 to 10 times

Resistance Band Chest Press

Resistance Band Chest Press


- Attach the resistance band on a closed door or window
- Stand straight with one leg in front of the other
- Bend the leg in front of you slightly to stabilize your foothold
- Stick your chest out and look forward
- Bring the resistance band from behind you
- Pull the resistance band until your arms are fully stretched horizontally
- Hold the band in this position for one to two seconds
- Bring your elbows back to chest level
- Hold the resistance band in this position for a couple of seconds
- Repeat this movement 5 to 10 times

There you have it! Try to incorporate these chest exercises in your daily routines, while you do your strength training workout. Your upper body will benefit tremendously from these chest workouts.




Kodjo Hounnake is a home fitness enthusiast who believes the average person can get and remain in great shape right at home. You do not need expensive gym equipment to achieve the body of your dreams. Your body weight is sufficient enough. See the hundreds of home workout videos on my fitness blog at http://Kodjoworkout.com

Article Source: http://EzineArticles.com/expert/Kodjo_Hounnake/403355

Best Chest Workout for Women

"What should I eat to slim down and remove my belly fat?" This question is perhaps most frequently asked by people who decide to get rid of extra pounds and go on a diet or weight loss program. Obviously, eating and losing inches around the waist is a very appealing idea, and everyone would like to know what those magic fat-burning foods are.

Can Food Remove Your Belly Fat


There are actually two points of view when it comes to losing abdominal fat through a diet. One is - there are no foods that can be considered fat burning; certain foods can only help you lower your daily calorie intake, providing a good nutrient value at the same time. Combined with good exercise regimen, eating low calorie healthy foods can help burn belly fat more effectively. The other theory singles out certain types of food, which boost our metabolism and therefore are helpful in faster belly fat burning. Fat-burning antioxidant content in some foods also makes them the staples of any slimming diet.

However, both theories point at the importance of regular workouts targeting abdominal fat as well as overall body fat. In other words, eating "good" foods and avoiding "bad" is not a very effective solution for weight loss. Excess belly fat may appear due to a variety of reasons: genetics, inactive lifestyle and unhealthy eating habits, hormonal disorder, etc. For best results, eating low calorie food alone is definitely not enough no matter what modern diets claim. In effective weight loss program healthy dieting is only one constituent among a variety of possible solutions, including specially designed workouts, colon hydrotherapy, slimming massage, and so on.

The foods that do contribute to faster belly fat loss include those low in fat and unhealthy carbs, lower in calorie density and higher in nutrients, unprocessed and 100% natural. Oatmeal is definitely one of the leading food contributors to weight loss. Ideally, it should be eaten plain, with no salt and sugar added, but many people just can't tolerate it as it is. You can enhance the taste by adding fresh or dried fruit or berries; honey makes a healthier alternative to sugar, in case you must sweeten your bowl of oatmeal.

RELATED: 10 Best Foods to Get Rid of Belly Fat

Low-fat dairy products have also shown positive effects in weight loss programs. They are especially good for women, who generally require a higher dairy intake than men. Some studies show that calcium, contained in milk and milk products, is helpful in burning fat faster.

Whole grains, being healthy carbohydrates which our bodies can't do without, can be added to the list of fat-battling assistants. And of course, fruits and vegetables! No other food comes in a more natural and unprocessed form. Carrots, apples, tomatoes, spinach, oranges and mangoes are low in calories and packed with fiber and vitamins. Garlic is great in reducing the overall unhealthy fat level in the body.

RELATED: The Truth About Carbs and Fat Loss: Don't Be Fooled


In your determination to attack belly fat, don't forget that there are certain healthy fats, which are essential to our bodies. Olive oil is one of them. Omega 3 fatty acids found in many kinds of fish are another example. Eaten regularly and as plain as possible, both will support you on your way to flatter abs and complete your effective fat-burning diet.


Article Source: http://EzineArticles.com/expert/Francis_Chang/44265

Can Food Remove Your Belly Fat?

You just finished a super tough workout at the gym and your starving! Its time to head home and grab something to eat, but what's the best thing to eat post workout? Your post-workout nutrition and meal is one of the most important meals of the day, what you eat here can either make or break your fitness goals.

Post Workout Nutrition


The two important things to keep in mind when you are planning to eat after a workout: 1) When you eat and 2) WHAT you eat. These two things together, if done the right way, will help you build muscle and lose fat.

1) When Should I Eat After my Workout?

The first meal after a workout should be eaten at least 30 to 60 minutes after your workout. If you wait any longer to have your post workout meal, your body will start to store the food as fat instead of going immediately into the muscle.

The timing of this meal determines how effectively the nutrients will be absorbed directly into the muscle. The less time you wait the faster the nutrients are absorb and the glycogen in your body is restored.

The longer you wait to eat after a workout, you begin to starve your muscles and the effects of your workout become less.

2) What should I Eat After my Workout?

Each meal after a workout needs to consist of both protein and carbohydrates. Your fitness goals are, will determine the proportion of each of these components. For example, if you want to lose weight, you will need to have more protein than carbohydrates, to make sure that you are building muscle and losing fat.

The one thing you want to stay away from is fat. Healthy fats are a great source of nutrition, however, when it comes to post workout nutrition, fats do not help you. Instead, fats slow down the digestion process, which in turns, slows down the absorption of nutrients into the muscles.

grilled chicken breast with brown rice


Some great examples of post workout meals include: a whey protein shake with some fruit - either mixed quickly in a shaker cup or mixed in a blender, grilled chicken breast with some brown rice, or egg whites with oatmeal.

Remember, that what you eat after your workout is one of the most important factors in helping you reach your fitness goals and get the flat abs you've always wanted.

Article Source: http://EzineArticles.com/expert/Melissa_Wall/16604

What You Should Eat After Your Workout - Post Workout Nutrition

Moms are constantly bending, twisting, and lifting to move kids and carry babies. As kids get heavier and more squirmy, the likelihood of getting a back injury from caring for them increases. To prevent injury and excess fatigue it is a great idea for moms to have a routine that is specific fitness for women. For all women with young kids strong core muscles are imperative to injury prevention. The core muscles include the rectus abdominus, external and internal obliques, transverse abdominus, quadratus lumborm, lumbar erector spinae, and gluteals... put simply, your tummy, back, and butt muscles.

Top 5 Exercises for Every Mom


#1: Planks

The BEST exercise to increase total core strength safely and effectively is a plank. Planks are a simple exercise for women and can be done virtually anywhere. They are a very safe, and can even be done during late pregnancy. Planks are done for time, so it is very easy to see increases in strength... and better yet, strength improves quickly! Once you can complete 3 sets of 1 minute planks in perfect form, there are countless ways to make them more challenging and fun.

Here is what to do...

Lay on the floor on your tummy, plant elbows firmly and directly below shoulders, plant toes firmly on the floor, contract your core muscles to lift your body off the floor- start your timer. You should be in a perfectly straight line from your ankles to your head, try to keep your neck relaxed, and draw your shoulder blades down your back. Hold this form as long as you can, the second your butt sags or raises STOP-- and stop your timer. Try to complete 3 sets of 30-60 second planks at least four days a week. Remember your goal is to reach 3 sets of 1 minute planks... You will improve very quickly with this exercise, so keep pushing your time up gradually!

#2: Rows

One of the best exercises for women to improve posture is rows. There are many variations of rows that can be done at home or at the gym including upright rows, compound rows, and bent-over rows. The rowing motion targets the rhomboid major and minor muscles that are responsible for keeping the shoulder blades (scapulae) retracted which keeps the upper back from rounding. Maintaining strength in these muscles is very important for moms, especially those with babies. Breastfeeding and cradling a baby both encourage shoulder rounding which can lead to back pain, shoulder pain, and neck pain. Rows are the best exercise to strengthen the back and combat shoulder rounding in a balanced way. All women's fitness routines, regardless of their 'mommy status', should include rows to maintain strength of important posture muscles, decrease the likelihood of neck pain, and prevent unsightly humps in the upper back.


Here is what to do...

Complete 3 sets of 12-18 reps of a row exercise, two or three days per week. To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight. (Many women underestimate their strength, make sure to push yourself a bit, you will not see any strength gains if the weight is too light!) If you are including upright rows, or compound rows here are a few very important tips for injury prevention: for perfect form- try to pull your shoulder blades down and back into your back pockets, do not lean back more than 15 degrees, and never strain to finish a set.

#3: Bicep Curl & Press

It's no surprise to many mamas out there, but you need very strong arms to be carting kids around all day. One of the best ways to ensure safety for yourself and your kids while lifting them is to make sure you are strong enough to do it! The motion of lifting babies or children up off the ground involves many muscle groups, a few that need to be strengthened in most women are the biceps and the deltoids. Combining the movement of a bicep curl with an overhead press is the best way to strengthen the arms for the motion of lifting kids. Combo moves are great to add to a women's fitness routine because they are more complicated movements for the body to complete and result in increased heart rate and calorie burn.


Here is what to do...

Complete 3 sets of 12-18 reps of biceps curl & press, two or three days per week. (To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight.)

Find a set of dumbbells that you can complete a few reps of overhead presses with. Stand with your feet shoulder width apart, hold dumbbells in both hands with palms facing forward, tighten your core, complete biceps curls by moving your forearm until your hands are near your shoulders, then rotate weights so that palms face forward again, and compete an overhead press by pushing weights up over your head until arms are straight, slowly lower weights to the starting position, and repeat.

#4: Squats

Toned buns are on the to-do list for many women and need to be moved to the top of the list for many mamas! Strong butt muscles are essential for performing daily tasks safely such as lifting kids, carrying groceries, climbing stairs, moving furniture, etc. Women's fitness routines should include lifts to target these muscles. Most people are familiar with the popular lifting mantra "lift with your legs", but many people have no idea how actually do it! The saying is a bit of a misnomer, in actuality, you lift with your butt and your legs. Think about the example of standing and lifting a child up on to your hip, there is a correct and an incorrect way to do it...

Incorrect: bend forward from the waist, grab the child, use your back to pull your upper body back to an upright position.

Correct: squat down so you are closer to the ground, grab the child, use your legs to push your body up to a standing position.

This simple mistake is the cause of countless at-home injuries everyday. The incorrect way uses mainly low back muscles and forces your low back into weighted extension that is very bad for your back (*remember this is a chiropractor writing this article! ) The correct way of lifting puts most of the weight on the butt and legs, for most women these are the strongest muscles of the body! Why not let them do all the work? Whether you are carrying kids, moving boxes or furniture, or hauling groceries it is imperative that you have correct lifting form EVERY TIME!

The best way to strengthen the lower body muscles used for lifting kids, etc. is squats. Squats mimic the movements of proper lifting form so they are a perfect choice to add to a women's exercise regimen. They target the gluteus maximus, but still work the smaller, deeper gluteal muscles too. Squats are easy fitness for women because they can be done anywhere!


Here is what to do...

Complete 3 sets of 20-25 squats two or three days per week. Add hand weights as your three sets get too easy.

Stand with your feet slightly wider than shoulder width (like 1-2"), point your toes forward, keep your chest up and find a point in front of you to focus on, begin squatting down by pushing your butt back and bending your knees at the same time, the goal is to get your thighs parallel to the ground, then use your muscles to push you back up to standing position.

INJURY PREVENTION TIPS: Visualization- think about sitting down in a chair that is a bit too far behind you, so you really have to stick your butt out to prevent falling. You should ALWAYS BE ABLE TO SEE YOUR TOES, if not you are doing it wrong! Keep all of your weight on your heels. Keep your core tight to protect your lower back.

#5: Intervals

Fitness for women gets complicated when those ladies are moms too. Moms are always running out of time to get things done, especially things for themselves. Mamas must remember that taking care of your body will directly benefit your children. They will model what you do, if you make exercise a priority for yourself, you are much more likely to raise healthy, active children. So, no Mommy Guilt OK? Even for avid gym mamas, getting more than 30 minutes in is challenging at times. Moms need a cardio workout that will maximize the time they have to dedicate. This is why we recommend interval training for every mom! Intervals provide an amazing workout in a short amount of time and can be modified for any fitness level. They consist of varying speeds to challenge your system, but also provide a recovery period so you don't burn out. Interval training challenges the cardiovascular system to increase lung capacity, improve the function of the heart, burn calories, and more. Not to mention give you some killer tone in your legs! You can complete an interval workout on a treadmill, on the trail, or just around your neighborhood. Perfect for beginners as well as those with fitness experience.

Stretching


Here is what to do...

There are countless ways to do an interval workout, this is only one example... stay connected with us, there will be more to come!

If you are a beginner: Choose a walking pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a slow jog for 2 minutes. Then slow to your walking pace for 1 minute to recover. Continue to repeat for 7-10 sets (21-30min.).

If you are experienced: Choose a jogging pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a fast jog/slow sprint for 2 minutes (a pace that will push you). Then slow your run to a jog for 1 minute to recover. Continue to repeat for 10 sets (30 min.).


Article Source: https://EzineArticles.com/expert/Haley_S_Harvey/1510469

Top 5 Exercises for Every Mom

I am going to share great tips on how you can maximize fat loss in 7 days without the need for gimmicks and tricks which can often times be ineffective and unhealthy. If you want to get the most from your diet and exercise efforts so you can get the most weight loss over the next 7 days then I encourage you to take just a couple of minutes right now to read this article.

Maximize Fat Loss in 7 Days Without Scary Tricks and Gimmicks


Fat Loss In 7 Days

1. Maximize fat loss from your exercise.

By varying your intensity during your workout you give your fat-burning metabolism a boost and this can stay elevated for more than 24 hours.

Try this workout. Warm up at a moderate pace for 5 minutes and then in one minute intervals increase your pace. Do this until you feel you are giving a 9 or 10 effort on a scale of 10 and back down. Repeat this cycle after you catch your breath a few more times.

2. Maximize fat burning by using nutritional timing.

By timing when you eat carbohydrates you train your body to become more efficient at burning body fat.

Try this timing schedule. Eat whole grain carbohydrates in the morning and at lunch and then avoid these foods in the afternoon and evening. When carbs are not available in your diet your body cannot use them for energy so it must turn to the alternative which is body fat. By doing this for 7 days your body becomes more and more efficient at converting body fat to energy and you actually prime your body for weight loss success.

These tips will challenge you but they will also give you the maximum fat loss in 7 days which is what you are after, give them a try, you will love the results.


Article Source: http://EzineArticles.com/expert/Dr._Becky_Gillaspy/94433

Maximize Fat Loss in 7 Days Without Scary Tricks and Gimmicks

By reading this article, I assume you must be looking for the best leg workouts at home without any special equipment. Most times we fail to get going with exercising just because we think and feel we don't have the right equipment.

Best Leg Workouts at Home With No Equipment


There are many reasons why you may not have the equipment. Maybe you don't have enough space in the house, maybe what you need is beyond your budget, or you're always on the move and you can't keep moving the equipment.

So what do you do when you can't have the equipment? Quit and forget about working out?

If you are looking for the best leg workouts at home that don't need any extra equipment, then you are in the right place.

Advantages of leg workouts

Before we start with the best leg workouts, it is important to know that leg workouts improve your mental strength. It takes a lot for one to kick start leg workouts because it takes lots of energy both mentally and physically.

Additionally, the best leg workouts also help you build a bigger upper body. This is because while performing heavy squats, the chest muscles are tensed up. So -leg workouts are not just necessarily to help develop the leg muscles but also other body muscles. It will also greatly improve your overall balance.

The best leg workouts to do at home:

The Squat

Best Leg Workouts at Home - The Squat


The squat is basically a must in any body building exercise, and one of the best leg workouts. It is essential because it works on more body muscles than any other body movement.

Squats are a great way you can improve your flexibility. Remember, having a highly flexible body helps to greatly reduce any injury risks while performing other workouts.

Most of the effective squats will usually require you to have some weight. The squat jump is a cool one that doesn't need any weights. To effectively achieve this, make sure your feet are hip-wide, jump high, then again after a second or so. As you jump, make sure it is as high as possible.

The reason why this workout is so effective is because not only are your core muscles activated, but also all of your lower body muscles. If you are to look for just one exercise out of the best leg workouts, then squats are the ones to pick.

The Scissor Box Jump

The Scissor Box Jump


The Scissor box jump is one of the best leg workouts to help you get faster and even stronger. To perform this, you will need a bench or a hard box. You can also make use of the first step on your staircase if you have nothing to work with.

To execute the scissor box jump, allow one leg to be on the bench, hard box or staircase, then jump. While in mid air, switch your legs so that the one that was on the higher object goes down to the floor and the one that was on the floor goes up.

It is advised to pause for about a second before redoing the process. Again, make sure you jump as high as possible.

While the scissor box jump leg work is great for developing leg muscles, it also helps to exercise the lower body. Additionally, it is a great workout for burning fats.

Hip raise with single leg


Leg Workouts for Women: The hip raise with a single leg is perceived to be for women by many people but it is a good exercise for both men and women. The great thing about the hip raise with a single leg workout is that in addition to working on your legs, your abs, core, and gluts also get to be exercised.

To perform the hip raise with a single leg exercise, lie down on your back with your arms slightly away from your body. Keep one leg straight on the floor, while the other knee is bent and feet on the floor.

Now, raise the straight leg up until your thigh is in the air. Then go further to raise your hips until your lower back is also in the air. This will exercise your lower back and keep it fit.

At that point, hold for a moment, then return to original position and switch legs.

The Side lunge

Best Leg Workouts at Home - The Side Lunge


The side lunge is a little unique because it exercises the legs, thighs, and gluts; but in a slightly different manner.

The right way to perform the side lunge is to place your feet about a meter apart. While keeping your left leg straight, move backward towards the right side. While lowering your body, slowly and gently bend your right knee. Continue lowering your body until your thigh is straight and parallel to the floor.

Hold for about 2 seconds, and then gently move back to the starting position. Now switch and move to the opposite side. While doing this, remember to always have your feet flat on the floor.

One of the advantages of the side lunge workout is that your core stability is increased. In addition to that, your hip flexure flexibility is also improved.

Another great positive is the ability for the exercise to de-load your spine. De-loading the spine is when load, weight or stress is taken off the spinal. Allowing the spinal to relax. This is helpful because most of the workouts exert pressure on the spine.

Lastly, since you exercise one side of your body at a time, the side lunge immensely contributes to having a great body balance.

Because of the tremendous benefits of the side lunge, it is slightly complex. Even though it looks otherwise. Ideally, you are supposed to maintain your torso upright while having your pelvic poorly positioned.

Conclusion

When you ask people how often they do legs workouts at home, most will say they already run or jog a lot. Well... that is great but believe it or not, you won't be able to achieve the highest level of results doing that. If you are looking to work on your leg muscles, you better go for the best leg workouts.

Do you do leg workouts at home? What are your best leg workouts? How often do you workout? Are there any challenges you face? Let us know your best leg workouts at home in the comments below.


Article Source: http://EzineArticles.com/expert/Ross_Pala/2079197

Best Leg Workouts at Home With No Equipment