Thigh Exercises For Losing Fat

Give this workout a try, it starts nice and gently and builds up the intensity. Always concentrate on your form to maximise the exercise, control your breathing and work hard.

The difficult part of exercising at home is having the ability to push through the pain when the going gets tough. You will benefit more from your final 4 reps than the first 7/8, when you really start to feel the burn, this is when you have got to dig deep and force yourself to make 4 more reps.

Try exercising looking in a mirror so you can check your form but also so you can look your self in the eye when you feel like saying can't! Take a deep breath, grit your teeth and refuse to give up, record your results and always try to improve every time you attempt an exercise.

Source Video 

How to Train Your Abs

Your abs are no different than your other muscles. 

Work them hard within reasonable repetition ranges. Use variety, such as repetitions to muscular fatigue at 8-12, 15-20, or 25-40. Mix it up like you'd do with other exercises. Ensure you do your repetitions at a deliberate rate concentrate on perfect form rather than quantity.

Abdominal Training Routine

Workout 1:

Trunk rotation - 2 x 15-20 reps

Trunk flexion - 1 x 8-12 reps

Workout 2:

Trunk flexion - 2 x 15-20 reps

Trunk lateral flexion - 2 x 8-12 reps

Workout 3:

Trunk rotation - 1 x 25-35 reps

Trunk lateral flexion x 1 x 25 -3 reps

Workout 4:

Trunk lateral flexion - 1 x 10-15 reps

Trunk rotation - 2 x 20-30 reps

Workout 5:

Trunk rotation  - 1 x 25 - 35 reps

Trunk flexion - 2 x 10-15 reps

Workout 6:

Trunk rotation - 2 x 10-15 reps

Trunk flexion - 1 x 25 - 35 reps  

Source Article

20 Minute Cardio Workout

https://jrspublishing.leadpages.net/4-free-weightloss-gifts-/

If you are short of time this workout could be just what you are looking for. Everybody can find 20 minutes to burn some calories and raise your heart rate.

If you are more advanced in your training include this short workout at the start of your day, to kick start your metabolism. You can then continue with your normal workout program in the evenings.

Make the routine more intense by trying to push yourself to achieve more repetitions, every time you do it or increase the length of time you do each exercise.

Fantastic Cardio Workout To Burn Fat Fast!

https://jrspublishing.leadpages.net/4-free-weightloss-gifts-/

This is an excellent workout to really raise your heart rate and burn some calories. Try to fit this short workout in at the start of your day to really kick start your metabolism and burn calories well into the day.

Not only will you burn calories, but you will release chemicals into your body which will make you feel alive and ready to attack your day.

By following a healthy eating program, exercising 4 times a week, mixing both cardio and strength training you will shock your body and the body fat will "literally disappear!" 

The difficult part is finding the motivation and enthusiasm to drag yourself out of bed...

Source Video

Rock Hard Glutes!

https://jrspublishing.leadpages.net/4-free-weightloss-gifts-/

Why not try this simple workout to tone up your glutes, do the routine 4 times a week for 30 days.

Combine the routine with a healthy regular eating program and you should definitely see some great results fast.

Once you have completed the 30 days, include the "butt program," once a week into your normal exercise routine and you will have buns of steel!

Good luck......

30 Day Plank Challenge

Good core strength is vital to live a healthy life!

Try this 30 day challenge to improve your core strength. By improving your core strength you will improve your ability to carry out other exercises and every day tasks. Your core is fundamental to everything you do, so by improving it's strength you are making your body more efficient.

Watch the video and follow the program exactly, don't be tempted to do more than is stated and be sure to rest on the specified days, good luck...






Source Video

Health Benefits of Yoga!

1. Improves Your Flexibility

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a back bend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shin bones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

2. Builds Muscle Strength

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

3. Perfects Your Posture

Your head is like a bowling ball—big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

4. Prevents Cartilage & Joint Breakdown 

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren't used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

5. Protects Your Spine

Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of back bends, forward bends, and twists, you’ll help keep your disks supple.

Source Article

Use Your Swiss Ball Properly

The Swiss ball enables you to exercise your whole core, while you are actually exercising another body part. Don't just use your ball for abdominal work, incorporate it into all your body part workouts to get maximum results.

Swiss Ball For Beginers

 Swiss Ball's are Fantastic!

In this video you will be guided on how to use your Swiss ball correctly and how to get the maximum amount of benefit from it. Swiss balls to the beginner may seem like specialist pieces of equipment, only to be used under the strict supervision of a personal trainer. This is simply not true, not only are the balls very affordable but they are very easy to use and offer a surprising amount of exercises that can be conducted on them.

Swiss balls are easy to inflate (especially if you use a foot pump) and can be deflated for easy storage in a few minutes. The benefit of using a Swiss ball instead of repeating conventional exercises on the floor, is that because of the instability of the ball your whole core is engaged in each exercise. This obviously allows you to work more muscles through fewer exercises and increases your work rate with each repetition.

If you are unable to join a gym and are looking for a piece of equipment that offers maximum benefit for minimal cost, then a Swiss ball should be high on your shopping list.

Source Video

Fitness At Home

If you can't make it to the gym or you are away from home, no problem!

Where ever you are, you can make time to do this simple routine which will raise your heart rate, burn calories and build strength. If the totals in the routine don't challenge you enough, raise them or do more sets. In between sets rest until your heart rate is normal then smash it hard again, trying to beat your previous time or increase the reps. The key is to always try to challenge your self even if it's just one more rep, the important aspect is the one more rep!