Exercise

Warm Ups are Highly Recommended

5 years ago in Fitness
Photo from Instagram

How to get the best out of your training day?

Beginning your day to exercise or train already requires a lot of your courage and determination to get fit. For some people habit is their secret and they’re proud of what they gain each day.

Doing exercise will help you body burn calories and fats, makes your muscles stronger and firmer, your whole body flexible and healthy. With these different activities, sets and repetitions of exercise your doing is a lot for our body to handle that’s why it needs to be warm up first.

Warm ups helps the body get ready for more hard work. It allows your muscles, bones to loosen up, the lungs to open up more and your blood to flow and get warmed.

It is important to do dynamic warm ups such as jumping jacks, high knees, lunges, jog, rotations and even stretches. They don’t take very long probably about 5-15 minutes depending what kind of exercise or training you will taking it should be just enough for your body to feel ready.

Before exercise or train, it is recommended to warm up first to be safer, perform better and tomorrow you can do it again.

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Known Benefits of Pilates

First heard of Pilates as one of the most used form of exercise by models. Seen many celebrities doing it

Strong Lower Body

Exercise lower body gives you a stronger stance. Great foot work and endurance from jogging or running a marathon will

Known Benefits of Pilates

5 years ago in Fitness

First heard of Pilates as one of the most used form of exercise by models. Seen many celebrities doing it as well.

Pilates was developed to help strengthen the human mind and body. It can be done by the use of an equipment (like one in the photo) or in the mat, at home or mostly in the gym.

There are known benefits of Pilates in which some are the following;

  • Core muscle endurance – in which strengthens and tone muscles on your abdominal area, lower back, hips and buttocks.
  • Increased Flexibility – more stretching less stressing they say.
  • Body Posture – this exercise will push you to do the right posture as you learn to balance yourself especially working with an equipment.
  • Balance Mind and Body – helps mental health by working on your focus and full attention to every move.

Anyone can try Pilates no matter what your fitness background is. Maybe, this exercise works best for your fitness goal. Pilates are now being offered to most of the gyms.

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Strong Lower Body

Exercise lower body gives you a stronger stance. Great foot work and endurance from jogging or running a marathon will

Strong Lower Body

5 years ago in Fitness

Exercise lower body gives you a stronger stance. Great foot work and endurance from jogging or running a marathon will provide you advantage. Challenge yourself and try these four exercises to improve your lower body.

Challenge yourselves by doing extra!

Squats – Go down lower as you can.

Deadlifts – lift as heavy as you can.

Hip Thrust – use weights.

Calf Raise – do more reps as you can.

For strength gain do these routines 3-4 set of 3-6 repetitions.

For muscle gain do these routines 3-5 sets of 8-15 repetitions.

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6 Sexy Small Waist Exercises for a Minute

7 years ago in Fitness

6-sexy-small-waist-exercises

What is your best physical asset? Which part of your body you get compliments more?

There is a saying “never to judge people”, because all of us has their own best asset.

And for women, sexy waist is one of the most attractive physical feature they have or want to have.

It is ideal to have a slim waist especially this summer time.

Those muffin tops or flabby waists should be trimmed and get into work out.

Check this list and do these easy exercises to gain sexy small waist;

  1. Plank Jacks – in a plank position where you put your elbows down on the mat/floor and feet width apart. While your elbows are steady on the mat, do the jacks by spreading your feet on and off with your toes only pointing the mat. Do these for 60 seconds, 3 repetitions.
  2. Plank Knee to Elbow – to start put yourself in a plank position then bend your knee while reaching your elbow doing right and left simultaneously. Do these for 60 seconds, 3 repetitions.
  3. Side Plank – go on your side and put your elbow on the floor with straight legs and arms raised. Do this plank on 60 seconds in both sides.
  4. Knee Crunches – with your back on the floor with your hands on the back of your neck, start curling up reaching your knees to your elbows. Do these in 60 seconds for 3 repetitions.
  5. Knee Ups – with your hips on the floor and hands at the back while raising your body up, start curling your legs reaching your chest and back to straight position. Do this for 60 seconds.
  6. Windshield Wiper – with your body and hands on the floor curl your legs and go side to side (left and right) simultaneously for 60 seconds.

Summer is still on, so it’s not yet too late to work those waists and hips.

Do these exercises and add a sexy waist to your best assets.

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Known Benefits of Pilates

First heard of Pilates as one of the most used form of exercise by models. Seen many celebrities doing it

Strong Lower Body

Exercise lower body gives you a stronger stance. Great foot work and endurance from jogging or running a marathon will

Enhance your Butt with these Booty Workout

8 years ago in Fitness

enhance our bootyWhat is the best asset of your body?

It is more often that women’s best asset are they’re butt.

Those curvy hips and toned cellulite free booty will be most shown asset this summer.

Physically most men admire women with good looking butt than big chest.

As such, women workout on this set of feature to enhance and tone it.

There are so many butt exercises online and in YouTube these days that you can try, but I listed here few of the most effective booty workout.

You can do these exercises at home in a yoga mat or on your floor make sure it is comfortable.

Get ready and enhance you butt with these booty workout:

  1. Squats (25x, 3 Reps) – stand upright with feet shoulder width apart. Bend and do a sit or squat position while keeping your back flat. Return to upright position and repeat.
  2. Jump squats (25x, 3 Reps) – this is a squat exercise with a twist. Start from squat position (sit lower as you can) then blast with a high jump raising your arms reaching up as high as you can. Then go back to squat position and repeat.
  3. Sitting Twists (25x each side)– Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist your body from left to right.
  4. Lunges (25x each side) – start on a standing position, lift your right foot off the ground and place your right foot on the ground heel first. Then, twist your upper body to the right. Shift you left leg forward then twist.
  5. Twist Mountain Climbers (50x each side) – go down on the floor with both hands and both knees touching the ground. Then lift your right feet first pointing your knee across your body towards left hand, do the same to your left feet doing it simultaneously as fast and as many as you can.

These workout exercises are easy to do and can be intense with some workout equipment such as kettlebells or dumbbells. Do these everyday with some warm ups and stretching afterwards.

What are you waiting for?

Work it out and enhance this feature of yours.

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10 Moves to go from Fat to Fit

8 years ago in Fitness

10 moves to go from fat to fitExercise is one of the best moves you can do to ensure good health.

Nowadays there are a lot of exercise routines you can do at home, in the gym or at the park.

Fat or Fatness is a body state where you gain or have excessive flesh. It is when your body shape or weight is over the recommended number. Also, fats causes a lot of illnesses.

While…

Fit or Fitness is a sign that you’re physically well. This entails lean muscles, less fats, strong and flexible body.

But, how to go from FAT to FIT?

Here are 10 best moves you can do;

  1. High Knees 15x 3 sets
  2. Burpees 15x 3 sets
  3. Jumping Jacks 50x
  4. Squat Jumps 15x 3 sets
  5. Lunges 20x each side
  6. Side lunges 20x each side
  7. Mountain Climbers 50x
  8. Bear Crawl 1 minutes
  9. Crunches 25 x
  10. Plank 1 Minute

Make sure to rest in the middle and have a sip of water to hydrate. Do these moves everyday at home or in the gym alone or with a partner.

With these moves you will burn those nasty fats, convert it to energy and create lean strong muscles.

Get to know and feel the difference of being fat versus fit.

Move a lot. Fitness is life!

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Know the Secrets to Beach Body

8 years ago in Fitness

secrets to beach bodyYou want to look good in a bikini? Don’t you?

Well, the good news is you can. It is a matter of choice and push to self reaching your sexy goal.

Note to self that six packed abs and toned muscles will not just appear to your body, it is a lot of hard work, discipline and healthy habits.

So, the secret to beach body is to exercise a lot and everyday.

Choose to exercise than just sitting and doing nothing. 30 Minutes of workout at home everyday will go a long way. Look for workout that helps you tone those arms, legs, butt, body back and of course the abs.

Before summer try to do these workout routines.

  • Jumping Jacks x20 reps
  • High Knees x30 sec
  • Squat Jumps x10 reps
  • Split Lunges x30 alternating reps
  • Burpees x10 reps
  • Pushups x10 reps
  • Hip lifts x20 reps
  • Plank x30 sec

Before summer comes, you know you will be ready to have fun in the beach. Make it possible to yourself and reach that goal.

Enjoy the waves, summer heat, white fine sand and your bikinis!

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Achieve Flat Abs with 2 Minutes Workout Daily

8 years ago in Fitness

how to achieve flat abs with 2 minutes workout dailyHow to achieve beautiful abs?

Is there any easy and short routines?

Abs or abdominal exercises are those that affect the abdominal muscles.

This is one of the most noticeable and most exercised part during workout.

Here is a list of ab workout routines that only takes 2 minutes of your time, thus easy and short.

You will be needing a soft mat or space to be able to comfortably do it.

Each routine should be done 20 seconds each, everyday until you reach desired abs shape.

  1. Knee-to-elbow crunches – lie on your back on the floor; raise your arms behind your head; lift your shoulder towards the ceiling and reach your elbow to your knee left and right; slowly go down as you inhale then do it again.
  2. Flutter Kicks – lie on your back on the floor; lift your legs one by on left and right make your to keep it raise up
  3. Scissors – same with flutter kicks only that this time you will cross your legs while on lift.
  4. Hundreds – this is a classic Pilates warm up. Lie flat on a mat with your legs squeezed together and long, strong arms by your side. Raise your arms, reach them forward over your thighs and pump your arms up and down with energy as you breathe in and out.
  5. Reverse Crunches – lie on your back on the floor; put your arms beside your body; lift your legs and hips upwards and reach for the ceiling.
  6. Sitting Twists – Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist your body from left to right.

This can be done at home daily with your other workout routines to ensure flat abs.

Figures with abs signifies a leaner and stronger body.

You might be interested in

Known Benefits of Pilates

First heard of Pilates as one of the most used form of exercise by models. Seen many celebrities doing it

Strong Lower Body

Exercise lower body gives you a stronger stance. Great foot work and endurance from jogging or running a marathon will

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