Thursday, March 01, 2018

7 Firming Butt and Abs Exercises for Women
Do you want the best firm butt exercises which dissolve cellulite and tighten your glutes? What woman wouldn't want to have a sexy bottom which is tight and toned. I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

7 Firming Butt and Abs Exercises for Women

Romanian Dumbbell Lift

Romanian Dumbbell Lift

  • Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
  • Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
  • You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
  • Repeat with each leg 10 times.

Sumo Squats

Sumo Squats

A wider stance will automatically emphasize hamstring and glute work;

  • So stand with your feet a step more than shoulder width apart.
  • Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Slowly stand back up and repeat for two sets of 10 squats each.

Explosive Lunge

Explosive Lunge

  • Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
  • Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
  • Switch feet mid-jump and land in a lunge, with your left foot forward.
  • Repeat for two sets of 5 reps each.

The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.

Bicycle Crunches

Bicycle Crunches

Firstly you'll need to be lying on your back on the ground. It's best to use a yoga mat if you've got one.
Secondly, place your hands behind your head and your legs in the air in a bent L shape position.
Thirdly, bring your right elbow to your left knee and at the same time extend the right leg.
Fourthly, return to your original position. Now do the exact opposite of what you've just done. Bring your left elbow to your right new while extending your left leg.
Finally, repeat these steps for as many repetitious as possible. Remember to perform this workout slowly, this will ensure that you are maximising tension on the abdominal muscles.

V Sit-Ups

While traditional crunches and sit-ups only work the upper abs, V sit-ups target the lower abs as well.

  • Begin on your back with your arms extended over your head and your legs straight out on the ground.
  • Pull your arms forward while you lift your shoulders off of the ground.
  • At the same time, keep your lower back on the ground and pull your legs upwards to meet your arms.
  • Pause and gently lower back to the ground.
  • Repeat.

Flutter Kicks

  • Lie on your back on the ground with your legs fully extended.
  • Place your arms along your sides with your hands under your butt, palms against the floor.
  • Tighten your abs and lift your heels off the floor approximately six to eight inches.
  • Scissor your right leg up so that it forms a 60-degree angle with the ground, then begin flutter kicking your legs, so that you drop your right leg toward the ground as you lift your left leg up into the air at a 60-degree angle. Make sure you initiate these movements from your abs, keeping your lower back flush to the ground and your core tight.
  • Continue flutter kicking for 30 to 60 seconds.

Russian Twists

Russian Twists

The Russian twist is a great exercise for giving your tummy a much-needed workout. The best way to do it is with a ball. Hold it in front of you with both hands while sitting on the floor. Turn one direction in a 45 degree angle. Your back and core should be straight, and your abdomen should do the twisting. You should be really feeling it there when you go to the side. Go 45 degrees one way, and then do it the other way.

The above mentioned exercise are just a tip of the iceberg. If you've never done any of these mentioned exercises, make sure to use light weights until you get used to holding a much heavier weights or barbell overhead. Mix these exercise with any cardio workouts you have and in no time, you will be ready to wear your bikini.

7 Firming Butt and Abs Exercises for Women - I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

Friday, January 26, 2018

Why Kettlebell Training Is Great for Weight Loss
Kettlebell Training has become a very weight loss training approach among the top personal trainers and strength coaches. It is no surprise why many hot looking Hollywood celebrities are hooked to this ancient Russian strength and fitness training tool. Although kettlebell training entails using an odd-looking cast iron ball with a suitcase handle attached to it, it is an incredibly efficient weight loss tool and training method. For anyone who wants to lose weight in a rush and not be a slave to countless hours on a cardio machine, the kettlebell training will get you the tight and tone body fast. The following are 3 factors why this ancient Russian strength training will get the excess fat off your body fast.

Why Kettlebell Training Is Great for Weight Loss

Factor #1- Involved Full Body Movement

Why bother training your body by isolating muscle parts when you can work them all in one go? Unlike certain exercise approach, kettlebell training does not specifically target certain muscle groups. Instead, it trains the body to be functional by moving with maximum efficiency and minimize energy leakage through full body movement. In other words, it teaches the body to move as a functional unit. Because kettlebell workout is a whole-body training, no muscle parts are spared and you will find that your body will burn fat in high gear. Talking about time-efficiency you work more parts of your body in short amount of time with kettlebell training.

Factor #2 - Fast Muscle Contraction in Ballistic Kettlebell Moves Burn High Amount of Calories During and After Exercise

Explosive muscle contraction with resistance training consumed more calories than slow muscle contraction during exercise as shown in studies. In fact, it is found that explosive muscle contraction in resistance training such as kettlebell workout caused more post-workout metabolism than slow muscle contraction. This is because of the preferential muscle activation of fast-twitch fiber which cost between 3 to 4 times more calories than activation of slow-twitch muscle fiber. If your aim is to lose fat fast, then the rapid muscle contraction in ballistic kettlebell exercises such as swings, snatches or cleans are perfect for quick fat loss. They will get you to burn more calories and cause more post-workout energy consumption. Why would you do a workout that is 3 to 4 times slower in burning fat when you can burn fat fast with kettlebell training?

Factor #3 - Intense Resistance Training Increases Post-Exercise Metabolism

Intense resistance training increases Excess Post Oxygen Consumption (EPOC) also known as "afterburn" which refers to the oxygen required to burn fuel to return the body to normal state. The longer the EPOC the better because you take advantage of the fat-burning effects after an intense resistance training. Unlike steady-state aerobic activity such as jogging and walking, kettlebell training which a form of intense resistance training can cause high level of metabolic disturbances that results in up to 48 hours of EPOC.

RELATED: How to Design Your Own Kettlebell Workout

Why Kettlebell Training Is Great for Weight Loss - For anyone who wants to lose weight in a rush and not be a slave to countless hours on a cardio machine, the kettlebell training will get you the tight and tone body fast.

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Friday, December 15, 2017

5 Minute Home Dumbbell Workout for Woman
Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.

5 Minute Home Dumbbell Workout for Woman

For this workout, we’re focusing on each muscle group individually. Usually, a 5-minute workout would be best with compound exercises; compound exercises involve working multiple muscle groups at once. Here, we’re focusing on specific muscle groups because we want to isolate, strengthen, and build more muscle. The more muscle you gain, the more fat you’ll be able to burn. Burning fat and building muscle all help tone, strengthen and sculpt your body. Feel accomplished, get motivated, get the fitness buzz going and commit to making a newer you!

Equipment Needed: Interval Timer (Interval Timer is a free app download), 1 set heavy weights(20-25), set of medium weights(12-15), flat bench

1. Seated Wide Bicep Curls – 1 minute 

Seated Wide Bicep Curls

2. Dumbbell Row – 30 seconds 

Dumbbell Row

3. Seated Shoulder Press – 30 seconds

Seated Shoulder Press

4. Weighted Jackknife – 1 minute 

Weighted Jackknife


5. Dumbbell Squats – 30 seconds

Dumbbell Squats

6. Straight-Legged Deadlift – 30 seconds

Straight-Legged Deadlifts

7. Bench Press – 30 seconds

Bench Press

RELATED: 4 Best Love Handles Exercises

Dumbbells are universal pieces of exercise equipment which can be used to achieve a full body workout from home. With a little bit of planning and research, you can create a home dumbbell workout that will effectively tone and trim targeted spots on your body.

Monday, August 28, 2017

Exercises and Workouts - Ways To Boost Your Shoulder Press
As you hit the gym, it's important you're not overlooking your shoulder training. Having attractively developed shoulders will not only make your physique aesthetically pleasing, but it can also help provide functional strength that will come in helpful on a day-to-day basis.

Exercises and Workouts - Ways To Boost Your Shoulder Press

One of the main exercises you will want to be doing when it comes to working those shoulders is the shoulder press. And if you are stuck at a weight level lift, there are some clever tricks you can use to get past it.

Here is what you should know to crush your next plateau

1. Switch to the Barbell Press. If you have been doing the dumbbell shoulder press for as long as you can remember, it might be the time to focus on doing a barbell shoulder press instead. Sometimes just switching over to this new piece of equipment can kick-start your results, getting you past the sticking point.

Likewise, the reverse also holds true. If you have been doing the dumbbell press for a while, try a barbell press instead.

2. Focus On The "Mind-Muscle Connection." Next, start focusing on the "mind-muscle connection." Ask yourself, when you lift a weight, are you focusing on pressing it up through your shoulder muscles? Or is your primary concern simply getting the weight up, full-stop?

If it is the latter, you may not be targeting the right muscles. Try decreasing the weight and focus in on pressing just with your shoulder muscles. You should feel them fatiguing as you move through the lift. If you do this, you will slowly find these muscles becoming stronger, and eventually, you will be able to lift more weight. Not to mention, you should see better overall results as well.

3. Do "Drop Sets." Another technique you can use to get past a training plateau is to perform drop sets. With this, you will do one set at your average weight, and upon reaching a point of fatigue, you will then "drop" the weight and perform another set. Then if you want, you can "drop" one more time and make a final set.

Doing this "drop set" is a way to help train your body to tolerate fatigue, which then allows you to push harder on your straight sets when you are using a heavier weight. This is a very intense training technique, however, so do not attempt to do it every single workout. Once every other workout should be plenty.

4. Add More Frequency. Finally, the last thing you can do to improve your shoulder performance and strength is to increase your training frequency. If you have only been hitting your shoulders once a week, start hitting them twice a week or even three times if you can.

As long as you have one day between each session, this should be sufficient for them to make a recovery - and you to see significant progress.

Keep these points in mind as you hit the gym for your next shoulder workout. Do not let frustration get the best of you if you are not able to get to the next weight level. Instead, train smarter, and soon you will be there without a problem.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

RELATED: Best Chest Workout for Women

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

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Wednesday, July 12, 2017

4 Best Love Handles Exercises
I saw person after person doing love handles exercises, or at least what they thought were love handles exercises and they were doing the wrong ones.

They were spending all their time on the floor doing ab crunch variations, twisting and torquing their bodies into weird positions just so they could work those hard to reach love handles.

4 Best Love Handles Exercises

I even saw people working on the abs machines that are supposed to work the love handles, but they're largely $4000 pieces of junk.

To truly work your love handles, or your abdominal region in general, you've got to get out of the mindset that crunches are the one and only way to accomplish losing stomach fat.

It's simply not the case. In fact, crunches will do little to nothing in terms of burning fat, let alone burning off the love handles.

You need to work a lot more muscle and you need to pick more challenging exercises than what you're typically used to.

Here are my 4 favorite love handles exercises and a short description of how to do them.

1. Side Plank - This is truly a killer and was recently shown in a study to be far more effective than side crunches at working the love handles. To perform the Side Plank lie on your side with your forearm (lower arm) on the ground and your upper arm straight down from your shoulder. Place your feet one in front of the other, then raise your hips off the floor so your body forms a diagonal line from foot to armpit and the only part of you that's on the floor is your forearm and feet. Hold for 15-20 seconds then rotate onto the other side.

4 Best Love Handles Exercises - Side Plank

Once you can get to the point where you can comfortably hold each side for 15-20 seconds you can make it more difficult by raising your top arm straight into the air and your top leg straight into the air. This will make you more unstable which makes your obliques (love handles) have to work all the more harder to keep you from falling over.

Or if you need to start with an easier variation you can bend your legs at the knee and place your knee on the floor that way there is less of your body to support.

2. Cross Body Mountain Climber - This is one of my favorite love handles exercises and not just because it's great at working the sides of your abdomen but because it's a great metabolic exercise which is just a fancy way of saying that it'll kick your butt!

To perform this exercise, get on the floor in the top push-up position so only your hands and feet are on the floor. Brace your abdominals then bring one knee up toward your chest but point it toward the opposite elbow. So if you brought your right knee up first you would bring it toward your chest, then point it toward your left elbow. Extend your leg back to the starting position and immediately bring your opposite leg up to the opposite elbow.

I usually instruct clients to do this exercise for time rather than a certain number of repetitions and it varies from 20 seconds to 40 seconds.

This love handles exercise should be done quickly and explosively so you look like you're running along the floor...only you're not truly running because that would look of weird.

3. Push-Up Plank Extension - The plank extension variations are the types of exercises that if you see them done don't look very hard, but if you do them properly they knock your socks off at their difficulty and effectiveness.

This is not only a great love handles exercise, but a great abdominal exercise and full body exercise, which will burn more fat and make you stronger all over.

To perform it, get down into the top push-up position so only your hands and feet are touching the floor. Brace your abdominals and extend one arm straight out in front of you until it is parallel to the floor. Hold for 1 count, then return to the starting position and repeat with the other arm. Continue back and forth until you've completed 6-10 extensions with each arm.

4 Best Love Handles Exercises - Push-Up Plank Extension

Make sure that you keep your abdominals braced and don't rock back and forth as you're extending your arms otherwise you turn a great love handles exercise into a worthless one.

To make it easier, spread your feet wide. To make it more difficult, bring your feet closer together or raise one foot off the floor.

4. Russian Twists - Sit on your bottom with your knees bent and feet flat on the ground. You should be leaning back at a 45 degree angle. You can hold a weight in your hands, or you can choose not to. Lift your feet off the ground and cross them at the ankles. Twist to the right and touch the ground next to your hip with the weight or your hand. Twist back to the left and do the same. Repeat while making sure you are balancing with your legs and torso off the ground.

Performing these 4 love handles exercises either before or after your regular workout will take your fat burning intensity up a notch and will help carve a rock hard stomach.

RELATED: How to Get Rid of Love Handles Fast!

You can add them in a couple different ways. You can do them in a circuit after your regular workout, performing each exercise in a row with no rest between, or you can pair them up with an exercise like squats or push-ups in a superset fashion to give a little extra kick to your workout.

Either way it turns your regular workout into an effective love handles workout.

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Tuesday, May 09, 2017

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work
It may be true that having a big butt can cause low self-confidence, but on the other hand, having a tiny one can often have the same effect. If you're unhappy about your barely there bottom, there are bigger bum exercises you can do. And what's great about them is you can do them right in the comfort of your home! Here are 4 butt building moves that are guaranteed to work.

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work

Squats are one of the best exercises to strengthen and condition your overall body. When this move is done, all major muscle groups are stimulated. And because so many large muscle groups are being worked, squats are a very effective way of burning calories and building muscle. Not only will it improve the shape and appearance of your butt, hips and thighs, it also increases strength and flexibility in your lower back while strengthening your heart and lungs.

Another great exercise to build up your glutes is step ups. This is done by placing one foot on a step or platform and pushing through your heel to lift your body up. Keep in mind, you'll have to use a step that's high enough. If you're a beginner, you may need to work up to a higher step, but in order for this move to be effective, you want a height where your knee is at approximately a 90 degree angle.

Lunges are a challenging exercise because they simultaneously work various muscles. Bigger bum exercises such as the lunge will activate the glutes, hamstrings, quads and calves. This move is one of the best moves for targeting the butt muscles. It's simple to master and has minimal risks. It should however, be avoided if it aggravates any knee problems.

RELATED: Lunge Squat Combo

Bridges are a simple but very effective exercise for toning the buttocks. Do it right and it won't be long till you start to feel it. Simply begin by lying on the floor with your feet flat and your knees bent. Tighten your stomach and while keeping your back neutral, push through your heels and raise your butt off the floor. Squeeze and hold for a couple seconds and return to your starting position.

Bridges are a simple but very effective exercise for toning the buttocks

If you weren't born with one to begin with, a larger butt can be gained through exercise. With these bigger bum exercises, you can get your confidence up and soaring in no time!

RELATED: Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout

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