Total Body Workout


BEST 15 Minute Total Body Workout

That’s why they’re awesome. But all that celebrating makes it tough to stick to your regular workouts. Plus, once you’ve eaten your weight in stuffing and pie, jumping into spandex capris for a vigorous workout doesn’t sound super appealing.

One Song Workout: Icona Pop “I Love It”


Source: Buzzfeed

No Squats Butt Lifting Workout

A nice backside is always in style. Butts, booties, and buns have been the center of attention in songs, fashion, and workouts for decades. And just when you think your tush can’t handle a million more squats, I’m bringing a new and fresh butt lifting routine that doesn’t involve a single squat. Yep, a no squats butt lifting workout.

Butt Lifting Exercise #1

Start lying flat on your back, hands behind your head, and elbows out. Lift your hips up and extend your right leg towards the sky, pointing your toe. Keep your hips where they are and lower your right leg towards the ground, keeping your leg straight the entire time. Raise your leg back up to the sky and repeat this motion for 12 repetitions on he right leg, then 12 repetitions on the left.

Butt Lifting Exercise #2

Keep your hips slightly off the ground and cross your left leg so your left ankle rests on your right knee. Lift your hips as high as you can and squeeze your tush. Do 12 repetitions with your left leg up, then 12 with your right, never letting your butt touch the ground.

Butt Lifting Exercise #3

Bring your feet together, heels touching and toes pointed outwards. Lift your heels to roll up on the balls of your feet, all while keeping your hips up and heels cinched together. Next, press your knees out to the side then back in, squeezing your tush every time you pulse outwards. Your knees should only be able to move an inch or two outwards and you should feel this move in the outer corner of your butt. Do 24 repetitions.

Source: Physical Kitchness


25 Best Ab Workouts for Women

Source: Fitwirr

8-Minute Abs Workout for Women

Scroll down past the image to see the details on how to do each of the abs exercises in the circuit.


Source: Fitwirr


Blogs and website about Flat Stomach Workout at Home for women

1. 16 Simple Exercises To Reduce Belly Fat

Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:

1. Crunches:

Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise.

How To Do

  1. Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle. (See picture).
  2. Lift your hands and place them behind your head, or keep them crossed on your chest.
  3. Inhale deeply, and as you lift your upper torso off the floor, exhale.
  4. Inhale again as you get back down, and exhale as you come up.
  5. Do this for 10 times as a beginner.
  6. Repeat another two to three sets.

Variations

Dumbbell crossover punch, shoulder press and side crunch, butterfly crunch.

Precautions

While performing crunches, instead of entering the full sit-up position, just raise your back a few inches from the ground. This ensures you don’t hurt your back.

Also, don’t jerk your head forward while doing crunches. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise.

Tip: As you lift your torso, do not sit up straight. Your back should make an angle of 30-40 degrees with the ground. Only then you will feel pressure on your abdominal muscles.

2. Twist Crunches:

Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.

How To Do

  1. Lie down on the floor with your hands behind your head.
  2. Bend your knees as you would do in crunches, keeping your feet on the floor.
  3. You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
  4. Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.
  5. Repeat 10 times.

Read More………….

2. 10 Simple Exercises to Reduce Belly Fat at Home

Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects to your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect to your health. You should also want to read this article on why you may not be losing belly fat.

Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-excercises and in our article we’ll show you 10 simple excercises you can do at home and reduce your belly fat naturally.

1. Crunches

Nothing burns stomach fat easier than crunches. Crunches, according to some fitness experts, occupy the top rank among fat-burning exercises. It is high time you start including abs-crunching exercises to your daily routine.

Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.

If you are a beginner, start doing crunches 10 times per set. Each day, you must accomplish two to three sets of crunches. Check out the video above for a detailed guide on how to do crunches.

2. Twist Crunches

Once you are familiar with regular crunches, you can modify the basic crunch to have a more effective and results-oriented tummy exercise.

Twist crunches are like your regular crunches. But in twist crunches, you have to lift the right shoulder towards your left, keeping the left torso on the ground.

When you are starting out, start doing twist crunches 10 times per set. You should aim for two to three sets of twist crunches in your daily routine. Check out the video above for more details on how to do twist crunches.

Read More……….

3. Top Ab Exercises for Women at Home

There is no doubt that all women want flat abs. But most of them have no time or energy to do ab workouts for women. In many cases, they do not start training their midsection because they think they should go to a gym or buy an ab machine. And at the end, they do nothing for their shape.

If you want to have a beautiful and strong core, you can do a lot for it at home. You do not need any machines or go to a gym. You do not even have to spend a lot of time and energy with your training.

There are many abdominal exercises for women that are not so hard but very effective. The video below contains some really great bodyweight workouts you can do at home.

More stomach exercises for women

If you do this female abs workout, you can train your entire core efficiently. You do not have to spend so much time on it, and as you see, you do not need any equipment either.

Planks are great to train your whole midsection efficiently. It is necessary to keep the plank position as long as you can. If you have not done this exercise for abs for female at home, try to do it at least 60 seconds. If you do not feel your muscles are working, you probably do this workout poorly, or you have a solid core.

Once you are familiar with plank, you can start doing it with leg raising. This will work your abs even better and at the same time trains your hamstrings. You can combine these two exercises if you want.

The third abs workout is a really complex one that trains not only your abs but also your hamstrings, shoulders, arms, lower back, hips and your chest. Keeping your stability is essential.

Reverse crunch is an excellent alternative for the traditional crunches. Many people do not like doing crunches because they feel pain in their lower back or neck. Reverse crunch is an easy way to work your upper and lower abs. Try to push yourself as high as possible and squeeze your muscles.

Read More……..

4. Fat Burning Workouts for Women – Best Ways To Get That Flat Tummy

Staying in shape and looking smart go hand in hand with hard work. Especially when you have a body that loves to give home to those sticky fats. It takes a few munches out of the line to gain weight but losing those few pounds could stretch over the months. The tedious task of burning that stubborn fat is best done by setting a workout routine. But the thing to keep in mind in here is to stay consistent with the workout; either you spare five minutes for it or an hour, keep it on daily basis. Be it a morning walk or a night stroll, biking or swimming, gym workout or a few crunches in your living room, consistency is the key.

When we talk about weight gain and fats, we come across the fact that women all around the world have a higher tendency to gain weight compared to men, owing to the factors of childbirth and excessive hormonal changes in their bodies. Once the fat accumulates, it becomes hard to lose and the worry starts.

The first thing a woman should know is to love her body no matter how fat she is, hating yourself is not the solution. Obesity and excessive weight invite a number of diseases and malfunctions in the body, as it affects the efficiency of the organs; diabetes and hypertension are top of them. A healthy body is much more important than a beautiful body and luckily it is no more a dream now.

Fat burning workouts for women at home

Mentioned below are five simple, yet promising fat burning exercises for women that would give your metabolism a boost, are easy to practice and could be done at home without any instructor. If you keep following these five basic exercises with consistency and diet control, you can lose weight fast and get fit in even lesser time. All these cardio workouts could be done at home easily as they do not require any equipment. You could practice them during cooking or laundry washing as well. All you need is the motivation to stay in shape.

Skip off that stubborn fat with rope: 

Rope skipping is known to be one of the oldest forms of cardio that boosts metabolism and increases blood flow, helping you burn calories and lose pounds. Make sure to stay light on your feet and stretch your arms, working through your wrists while jumping and inhaling. Exhale on the way down to the ground and repeat the whole thing again and keep increasing the count every day a little.

  • Crunch away the saggy belly: 
  • Women with heavy fat on their tummies feel the crunches to be the easiest workout, probably because you get to lay down in this workout, who knows. Lie down on your back, stretch your legs to their full, tuck your tummy in as much as you can, put your both hands under your head, head facing the sky. Now lift your neck and put full pressure on the tummy while you do so. This will help squeeze your upper tummy. Make several repetitions.

Read More …. alivebynature.com

5. 5 Stomach Exercises You Can Do at Home for a Flat Tummy

Are you finding it difficult to fit into your favourite black dress? Do you get stressed looking at your belly fat in the mirror while getting ready every morning? If yes, now is the time to do something about it seriously and start working on a healthier and fitter you. 

Belly fat not only looks bad, but it is also a storehouse of many internal problems such as diabetes, heart diseases and more. Belly fat or visceral fat is fat that accumulates between your organs like stomach and intestines. This produces toxins that affect the functioning of your organs and puts you at a high risk of diseases like Type 2 Diabetes. If you are trying to lose the flab around your waist you have to start by eating a fibre-rich diet. Make sure you restrict sugar intake, this includes sugar in colas and cold-coffees too. Steer clear of processed foodsas these may already be loaded with trans-fats. 

In addition to conscious eating, you need to do have an active lifestyle. Take out 30 minutes from your busy schedule every day to walk, play a sport, swim or indulge in any activity that makes you move around. Burning calories is key to reducing abdominal fat. Finally, to convert the flab into fab, you need to target this specific area to get rid of the fat and tone the muscles. Here are a few stomach exercises that may help you to be fit as suggested by CrossFit Trainer, Vinata Shetty.

1. Planks

One of the best exercises that you can do for your core is a plank. It helps to improve your posture by building isometric strength. According to Vinata Shetty, planks tone and strengthen the muscles of the abdominal region and support the spine.

Go down on the floor in the press up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax. In the beginning you may be able to hold the pose only for 8-10 seconds. Don’t worry, this will increase as you keep doing this. Repeat the same five-six times. 

2. Side Plank

It helps to maintain proper posture and reduce stress on the spine and hence helps to prevent back issues. Strengthens the abdominal and the back muscles and can be practiced anytime but being consistent is the key here. 

Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.

Read More….. food.ndtv.com

12 Exercises for sexy back fat




          Exercises step One


Exercises step two

Exercises step tree


Most Effective Exercises
for Beautiful Women Legs

      Exercises step four


Exercises step five

                   Exercises step six





Most Effective Exercises
for Beautiful Women Legs

THE BEST EXERCISES FOR
MEN BEGINNERS TO TRY AT HOME

Most Effective Exercises for Beautiful Women Legs

The Best Exercises for Great Legs




The 9 Most Effective Exercises for Beautiful Legs and a Toned Butt

Signing up for expensive membership at a gym is not the only way to keep yourself fit. In fact, you can get in great shape without ever leaving your home. All you need is 20 minutes a day and strong desire to get better.

Bright Side has found a set of exercises that will help you tighten your butt, thighs and legs.

Exercise #1: Squats

Stand with your feet shoulder width apart or slightly wider.

Take a deep breath in and start pushing your buttocks back as if you’re trying to sit on an invisible chair. Squat down until your thighs are parallel to the floor or slightly lower.
Breathe out and return to the starting position. Do 4-5 sets of 10-12 repetitions each.
Note: Squat down as low as you can (the lower you squat, the more you engage your glutes). While performing the exercise, keep your back straight and make sure your knees do not extend over your toes…. Read more

   More difficult exercises to do this correctly

5 Exercises for Perfect Legs

Legs! Who doesn’t want a pair of perfectly formed and shapely legs? You can show them off almost any time of day or place (hemline will vary!) – unlike the chest area or the abs (if you have them!). Luscious legs are an easy way to look fabulous, without seemingly trying. The perfect pair of legs requires a low body fat percentage (you need cardio and diet for that) and muscle for shapeliness. The bad news is, to get a pair of perfect pins you do have to put in the work. The good news is; it’s totally worth it.

WHAT YOU NEED TO DO:
To get amazing legs you need to target all four areas of your thighs (areas 1 – 4, see diagram below) with exercise, as well as increase the shapeliness of your calves (5). Perform the following exercises in a slow and controlled manner. At the most challenging part of the exercise, hold your position briefly and gently return back to your starting position. As you get stronger, do the exercise slower to increase the intensity of the workout. Remember, it is better to go slow and do fewer repetitions than to go fast and do more. To make some of the exercises more challenging you can use dumbbells/ kettlebells, or if you don’t have any to hand, grab a couple of cans of beans to use as light dumbbells or fill a couple of old plastic milk/ juice containers with water to use as kettlebells.

Keep your core muscles engaged at all times by pulling your belly button in to your spine. This will ease the pressure on your lower back and make it more difficult on your legs.

STARTING POSITION:
Stand tall, lift your chest up and look straight ahead
Stand with your feet slightly spread apart.
If you want to make the exercise more challenging hold a light dumbbell (around 2lbs) in each hand with your arms at your sides.
MOVEMENT:
In a controlled movement, slowly step forward with your right foot. Don’t lunge forward too far. The further forward you step, the more the exercise targets the glutes and back of thighs, while shorter lunges target the front of thigh more.
Bend your right knee. Your thigh and lower leg should form a right angle.
Lower your left leg until your left knee almost touches the floor.
Your right knee shouldn’t pass your right foot/ toes.
Pause briefly in this position, then rise back up and push backwards off your right leg to return to the starting position.
Switch legs.
KEY POINTS:
Inhale while stepping forward.
Exhale while coming up………….READ MORE



How to Lose Leg Fat

As summer approaches and we begin to ponder what we’ll look like in shorts, many will scramble for ways to tone up their legs.

While there’s no such thing as a rapid spot treatment that can specifically target your legs, what you can do is develop a routine that gets rid of overall excess body fat. Choose exercises that help to tone your leg muscles, and you’ll look and feel healthier by your first beach day.

How does leg fat develop?
First things first: It’s normal, and healthy, to have body fat. According to the American Council on Exercise (ACE), men of normal weight have an average of 18 to 24 percent body fat, while women have 25 to 31 percent. Body fat is often distributed evenly, but you may have a few “problem areas.” This is usually due to your genes.

Leg fat may be comprised of different types of fat cells:

Subcutaneous fat: most common in the thighs and located right beneath the skin
Intramuscular fat: fat dispersed within the muscle itself, much like the marbling seen in meat
The majority of leg fat is subcutaneous, which poses fewer long-term health concerns.

Read on for three ways to reduce your leg fat and tone your legs.

1. Do aerobic exercise

The first step to burning overall body fat is aerobic exercise. The American College of Sports Medicine recommends 30 minutes of exercise at least five days a week. Whether you walk, swim, or cycle, it’s important to choose a type of exercise you can complete at a moderate intensity to get your heart rate up and to maximize calorie burn.

As summer approaches and we begin to ponder what we’ll look like in shorts, many will scramble for ways to tone up their legs.

While there’s no such thing as a rapid spot treatment that can specifically target your legs, what you can do is develop a routine that gets rid of overall excess body fat. Choose exercises that help to tone your leg muscles, and you’ll look and feel healthier by your first beach day.

How does leg fat develop?
First things first: It’s normal, and healthy, to have body fat. According to the American Council on Exercise (ACE), men of normal weight have an average of 18 to 24 percent body fat, while women have 25 to 31 percent. Body fat is often distributed evenly, but you may have a few “problem areas.” This is usually due to your genes.

Leg fat may be comprised of different types of fat cells:

Subcutaneous fat: most common in the thighs and located right beneath the skin
Intramuscular fat: fat dispersed within the muscle itself, much like the marbling seen in meat
The majority of leg fat is subcutaneous, which poses fewer long-term health concerns.

Read on for three ways to reduce your leg fat and tone your legs.

1. Do aerobic exercise
The first step to burning overall body fat is aerobic exercise. The American College of Sports Medicine recommends 30 minutes of exercise at least five days a week. Whether you walk, swim, or cycle, it’s important to choose a type of exercise you can complete at a moderate intensity to get your heart rate up and to maximize calorie burn.

One of the best aerobic exercises for the legs is cycling. The low intensity is especially helpful for beginners, and it doesn’t strain the knees. Cycling also increases muscle endurance in the:

calves
hamstrings
glutes (gluteal muscles)
quadriceps
If you’re not up for a cycling class, you might…………….READ MORE

15 Exercises To Tone Your Thighs – Get Rid Of Cellulite

September 6, 2018 by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

The right balance of fat and muscle in your thighs can make you look really attractive in any outfit – be it an A-line skirt or a pair of boyfriend jeans. But you don’t have to have skinny thighs for that. Your thighs can look toned and sexy if you do the right exercises. Doing exercises to tone your thighs that will also target your calves, quads, hamstrings, glutes, tensors, adductors, and other thigh muscles will build lower body strength, improve posture, burn calories, and build lean muscle. Also, you don’t have to train for hours to get shapely thighs. Do these 15 thigh toning exercises for 20-30 minutes a day and tone your thighs in 2 weeks.

But, before you start toning your thighs – Warm up! Here’s why you should never ignore it.
Warm Up
It is extremely important that you warm up before you start doing thigh toning exercises. This will prepare your body and mind for the exercises. A warm up will increase blood flow to your muscles, improve the flexibility of your muscles and bones, activate the central nervous system, and reduce the risk of sore muscles and injury.

Click on………….READ MORE

How to Build Leg Muscles for Women


Some women fear that building leg muscle will make them appear bulky. On the contrary, building lean muscle in the lower body can make you look leaner, longer and sexier.
As an added bonus, building muscle helps rev your metabolism so you burn fat faster. Whether you lift weights in the gym or do bodyweight exercises at home, there are a variety of ways you can build muscle for strong and sculpted legs.

Muscle-Building Basics
In order to build muscle, you have to damage the muscle fibers. This sounds worse than it is. The damage done during resistance exercise is minimal, but it’s enough to cause tiny tears that the body has to repair. As the body goes through the repair process, the muscles become stronger and larger.

You don’t need to lift a lot of weight to build muscle. In fact, doing calisthenics or bodyweight exercises is a great way to gain lean muscle mass and functional strength.

However, if you want to build mass, adding weight will help increase muscle damage for bigger gains. Some resistance exercises, such as deadlifts, are very effective total-body exercises and great time-savers.

It’s OK to focus on the muscles of the lower body — the hamstrings, glutes, quadriceps, adductors, abductors and calves — but you also need to do upper-body and core exercises to avoid structural imbalances and to promote overall strength.
Compound Vs. Isolation Exercises
For purposes of building overall lower-body lean muscle, it makes sense to stick to compound exercises. These types of exercises involve more than one muscle group.

For example, squats work every muscle in the leg. Isolation exercises, on the other hand, primarily work one muscle at a time. A hamstring curl works just the hamstrings.

You’ll save a lot of time and get a great workout by sticking to a few compound exercises. Because compound exercises activate several muscle groups at one time, they use more energy. This means you burn more calories while you’re working out than if you were doing isolation exercises.

Your Strategy
Building leg muscle doesn’t have to be complicated. Choose a few different exercises, and perform them at a challenging intensity a couple times a week on a regular basis. Be sure to include proper recovery time — 24 to 72 hours between workouts, depending on……READ MORE

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