Fitness
Tummy tuck

5 Exercises to Keep Tummy Tucked in

Food is eternal love. To indulge in food is bliss. But too much indulgence or unsupervised indulgence has its own effects. The overall one is weight gain and to be specific weight gain of the tummy. It’s easy to get a paunch when you eat a lot, be it healthy or unhealthy (then it is worse). It is not good for the health to have too big a tummy. There are several ways to prevent or reduce the tummy. Some of the very effective ones have been briefed about here.

1. Commando Plank

This is a 60 second sustaining exercise which is split into half. The first 30 seconds, you must stay in a high plank position with the feet apart by the width of your hip and with a tightened core. Ensure that you are keeping a neutral spine without any bends. For the next half a minute, slide to a forearm plank position where your spine is flat, forearms are on the ground, core is tightened. The last 15 seconds, switch from high to forearm plank without changing anything else.

2. The very famous Crunches

Place your feet on the ground firmly with knees bent whilst lying down flat. You can either clasp your hands behind your head or use two fingers each on either side of your forehead to concentrate on your pressure points. Get up, raising your body (only upper) which will squeeze your abdominal muscles. Try holding for 5 seconds when you are in the raised position. A minimum of 30 crunches will be very effective. Crunches help with fitness of lower, oblique and upper abdominal muscles.

3. Upward Back Bend

A double bonus of tucking your tummy in and of strengthening your back, this exercise should be performed with a ten second sustenance at the position. Lying on your tummy, lift your chest from the ground slowly while taking in deep breaths at patterned rhythms of ‘breathe in’ and ‘breathe out’. The palms have to be placed on the ground, shoulder width apart. You should bend your upper body backwards as much as you can while tightening your navel and core. Make sure your head tilts back as you bend backwards.

4. Leg Lifts

This exercise also works on the calf muscles of the legs. You must lie down on your back and lift your legs one by one and then together in a slow manner. Make sure your upper body and lower back is placed on the floor firmly and is not lifted up too and also that the knees are straight and don’t bend while the legs are being lifted. While bringing them down, pause at different angles and hold for a few seconds. Hands have to be placed palm down with a tightened core.

5. Side Plank Dips

This exercise has to be done on both sides of the body each with a 60 second hold up period. Let’s say, you are lying on your right side, rest your right elbow on the ground and left leg lying parallel on your right leg. Tighten and squeeze your core, raise yourself upwards on the side, (thrusting the opposite side upwards helps) and raise your left arm stretched out upwards simultaneously. Go back to resting position and repeat while also remembering to switch sides.

Start the routine. Get fit, feel fit and look fit!

Fitness
Alpha king

Alpha King Review: A Top-Tier Testosterone Booster

A Widespread Problem

As men age, they sometimes start to feel sluggish, lose muscle mass, and experience a less enjoyable bedroom experience. Many men are embarrassed by these symptoms (especially that last one), so they never bring it up with their doctor or friends.

The truth is that these symptoms can be caused by reduced testosterone levels, which is a completely normal occurrence. The good news is that supplements exist that are capable of improving your testosterone levels, restoring the energy, lean muscle mass, and sex drive you enjoyed as a younger man!

Unfortunately, a lot of the products currently on the market just don’t work as well as they should. I remember seeing dozens of late-night commercials for “Products X, Y, and Z” that said they were life-changing, but for people I knew who had tried them, they just didn’t work. Therefore, the product you choose is very important. One of the best is Alpha King, a powerful testosterone booster from the makers of some of my favorite workout supplements!

Alpha King Is Here to Help

Alpha King is a testosterone booster from a Boston-based manufacturer called Force Factor. Force Factor is known for some intense workout supplements and N.O. boosters so I knew that I could trust their products. Alpha King is formulated specifically to address common issues like reduced muscle mass, a low sex drive, and general performance issues. Solving these problems can help men feel worlds younger.

The Force Factor site says it all. Alpha King was founded with two words in mind: power and confidence, and it really delivers on both of those. When you pair it with resistance exercises, the proprietary fenugreek extract in the supplement works to boost free testosterone, to help amp up lean muscle gains. Since I’ve never been interested in really bulking up, the word lean was appealing to me. I felt as though my body looked more toned and trim which made looking in the mirror a lot more exciting.

Force Factor has a strong commitment to using ingredients that have been clinically shown to be safe and effective, allowing their customers to trust everything that goes into their body which is a major concern nowadays. Their expertise has been reinforced by numerous awards, including GNC’s Rising Star award shortly after founding the company in 2009.

What’s in the Bottle?

The efficacy of any supplement is determined by what is in it. Alpha King’s star player is AlphaFen, an extract from the fenugreek plant that has been used to improve the male libido for centuries. A different extract has long been the standard others are judged by, but AlphaFen appears to be even better.

The reason why is that AlphaFen is more “bioavailable” than the leading extract. That’s a big word, but it’s actually a simple concept. Imagine that you are putting a piece of furniture together. The leading extract provides directions that will eventually help you assemble the furniture successfully, but half of the words are in French, the pictures are poorly labelled, and you need to fold it up like origami to see page five. The process isn’t as smooth as it should be.

With AlphaFen, those instructions are much easier to read so you see results far more quickly.

You know how lots of supplements have weird doses that say stuff like “take three times a day with a glass of water but only after meals” and it gets confusing and hard to follow? Well, only one Alpha King capsule is required per day to get all of its benefits which is a massive plus, especially if you’re like me and are already taking plenty of other daily vitamins and pills.

Every team needs its share of role players to complement its All-Stars, and Alpha King has plenty. Black Maca is included to promote stamina. A compound called DIM has historically been used to help prevent the conversion of testosterone into estrogen. The less of that estrogen you have, the more manly you’ll feel.

Finally, tribulusterrestris (that’s a mouthful!) is included to promote blood flow to your extremities. One such extremity is often used in the bedroom, where poor performance leads to humiliation while a stellar one ensures a satisfied partner. I’d say the benefits of Alpha King are pretty self-explanatory, right?

The Final Say

Overall, Alpha King is a powerful supplement formulated by a trusted company that should be taken by anybody struggling with low testosterone or general performance holdups. It gave me a massive confidence boost and I think it can do the same for anybody else in my position. It is available at GNC retail locations or online at ForceFactor.com. A one month supply costs $69.99, an excellent price point considering the premium ingredients in every dose.

Fitness
Push ups

Best Exercises for Triceps

Bigger arms do not only comprise of exercising biceps but an equal amount of workout is required for triceps. Building stronger arms needs rigorous workout with your triceps. Biceps contract when your arm is folded and the triceps gets relaxed, but generally triceps remains contracted when your arms are relaxing. Strengthening them not only gives a better outlook but also increases arm strength. Listing the best exercises for triceps that are easy to perform and are beneficial.

1. Bench Dips

Bench Dips targets Triceps and Shoulder muscles. To perform this exercise you need a bench or two chairs initially. The main motto of the exercise is to keep your body floating and perform the exercise.

Place the bench or a chair behind your back and another one in front of you. The distance between them should be the length of your legs. Place your legs on the top of the chair in front of you and hold a grip on the bench behind you.

Your legs should be extended and straight. Slowly lower down your body in the gap, until your elbows are bent and your forearms and upper arms are perpendiculars. Then lift yourself upwards back to the starting position. It is important that you don’t go beyond the perpendicular or 90 degrees.

Recommended performing 10-15 reps in 2 sets for beginners.

2. Diamond Push Ups

Diamond Push Ups is a variety of push up. It targets the Triceps, Deltoids and Pectoral Muscles.

To perform the exercise one must have the idea of the basic push up.

Start off with the general push-up position but place your hands closer than the shoulder length and form a diamond structure with your hands.

Maintaining this posture lower down your body keeping it straight. Your elbows should be parallel to the ground when you lower down. Keep your elbows to the side and slightly outward.

After getting down push yourself up all the way to the initial position with your arms fully extended. Be stable while pulling yourself and avoid any wrist rotation or shoulder movement.

For beginners start off with 10-12 reps in two sets.

3. Dead Stop Push Ups

This is a rare variety of push up and is highly efficient for Triceps, Pectoral muscles, and Deltoids.

To perform the exercise start off with the basic push up position, your legs should be together and hands slightly wider than your shoulders. Lower down your body all the way down until it drops down to the floor. Rest your body for 3-4 seconds with your hands not supporting your body.

Then lift your palms off the floor and give a pause and put them back on the floor.

After placing the arms down pull yourself up all the way to the initial position. Hold down the initial position for a few seconds and repeat.

That counts one rep. If you feel too comfortable lift your toes a little when you are in the dead drop position.

Repeat with 2 sets of 10-15 reps if you are a beginner.

4. Standing Dumbbell Triceps

This exercise is specially designed to develop the curves of triceps.

To perform the exercise start off with holding a dumbbell in both your hands. Keeping your shoulder apart, lift the dumbbell over your head with fully extending your hands. This is the initial position.

Hold the dumbbell and while keeping your upper arms close to your head. Slowly lower the dumbbell while bending your elbows. Try to perform the exercise until it reaches your biceps.

The major part and the vital exercise for the triceps lies when you pull up the dumbbell back to the initial position.

Keep your arms close to performing the workout perfectly.

Perform 10 reps with 2 sets if you are new to this exercise.

Fitness
Weight training

Best Exercises to Increase Stamina

The importance of physical fitness is increasing with each day. People are becoming more and more health conscious. Two main things to remain healthy are Metabolism and Stamina. Stamina is a common word heard in reference to athletes. They are said to have had a very high level of stamina for increased performance.

So what exactly is stamina? Stamina is defined as the ability to sustain prolonged physical or mental effort. More commonly it is related to physical effort. As children, the PE lectures in school were the ones where the coach stressed on increasing our stamina. And yes, by the time we graduated, we did have a decent stamina. But then life came in the way and all that was shifted to the black sea.

If you want to get back into the grind, here are some exercises that will help you increase your stamina.

  • Cardiovascular Exercises: Cardiovascular exercises not only warm you up but also help increase stamina. Begin slow and increase your speed and time on each equipment eventually. This will give your body time to adjust and slowly increase your stamina. On the Treadmill, alternate walking and jogging for a few minutes for the most effective results. It can be 1 minute each or as long as 10-15 minutes each.
  • Swimming: Swimming is said to be one of the most stamina increasing exercises. Water requires to exert more strength than usual. Swimming non-stop for 45 minutes will get your entire body going. Start by swimming as much as you can, take 60 second breaks and then eventually increase your lap time to 15 minutes.
  • Weight Training: It is an essential part of any fitness program. It helps in developing the strength and skeletal muscles. Weight training uses a specialized equipment that target specific muscles of the body. Combined with aerobic exercise, weight training can boost your strength, tone your muscle, help to lose weight and increase your stamina.
  • Circuit Training: Also referred to as Cross- training as it involves combining exercise of other disciplines such as weight training and trail running, or biking and swimming. this training takes advantage of the particular effectiveness of each training method, while at the same time it nullifies the shortcomings of that exercise by combining with other exercise. The main benefits of cross training is that it builds strength and flexibility, prevent injury by correcting muscular imbalance So it includes some of the exercises mentioned above. Thereby making it more effective to increase stamina.

For all those who do not like going to the gym or are too lazy to do or even go swimming, here are some exercises you can do at home and save a fortune:

  • Walking: It is a simple low impact exercise but the It is an ideal exercise for everyone irrespective of age, sex or stamina where everyone can easily take some time from their busy schedule to walk for some distance. It helps improve your overall balance, increase strength over a period of time, blood circulation and same time lift your mood. The faster, farther and more frequent you walk, the greater are the benefits.
  • Jogging/ Running: Take a step further from Walking. Once you feel you have maxed out you walking speed, shift to jogging and eventually to running. You can even alternate between the three for maximum results. Doing so will increase your stamina to a very large extent and also improve your mood. Look for beautiful trails around and explore you neighborhood while improving your stamina.
  • Exercise at home: To go a step further and really add to your workout routine, here are some particular stamina increasing exercises you can do. Keep it in the order you find comfortable but have 2 to 3 sets of the whole cycle.
  1. Superman
  2. Jumping Jack
  3. Traveling Push-ups
  4. Cycle crunch
  5. Sea Plank
  6. Turtle
  7. Kangaroo
  8. High knees with a twist
  9. Greek Shuffle
  10. Squats with a side kick
  11. Bicycle crunch.

In conclusion, just like Rome, Stamina cannot be built in a day. It requires persistence, motivation, the right technique and consistency. Once developed, this will not only help you in physical exercises but also affect your mental health. You will be able to work more and remain fresh even after long days. Go ahead and make your days what you always wanted them to be.

Fitness
Yoga poses

Yoga Asanas for a Healthier You

One of the many things people immediately relate to when thinking about India is Yoga. It is the ancient Indian form of exercise to achieve a specific state of body and mind of an individual. Unlike other forms of exercises, Yoga is low intensity and soothing. It is actually meant for EXCERCISING THE BODY NAND CALMING THE MIND AT THE SAME TIME.  As a result, people of all ages can practice yoga.

There are two sub types within Yoga; Pranayama (the various breathing and mid exercises) and Asanas (the body exercises). In this article we will tell you some of the basic and common Yoga Asana’s to do at home for a healthier you. The asanas are as follows:

1. Surya Namaskar:

Meaning sun salutations, this is a combination of 10 different Yoga poses that can be seen in the image below. It is done early in the morning in the direction of sun rise and preferably directly under the sun. All the 10 forms have been included to stretch every muscle of your body in the morning and increase blood circulation.

2. Setu Bandhasana:

Also known as the bridge pose. This is one of the best asanas to focus on glut, butt and thigh muscles. It helps stimulate lower spine and other lower body muscles. It stretches the core and also elongates your body to make you look taller. Extra perks include stimulated endocrine and nervous systems along with a surge of energy in the whole body.

3. Vajarasana:

One of the most basic exercise to do before beginning any other asana’s. With regular practice, this helps increase digestion and reduce constipation. It also help relieves lower back problems. It is also very helpful to reduce menstrual cramps and labour pains.

4. Padmasana:

Also known as the lotus pose. Some of it’s benefits are Opens up the hips, Stretches the ankles and knees, Calms the brain, Increases awareness and attentiveness, Keeps the spine straight, Helps develop good

posture, Eases menstrual discomfort and sciatica, Helps keeps joints and ligaments flexible, Stimulates the spine, pelvis, abdomen, and bladder and also Restores energy levels.

5. Adho mukh Svanasan:

Also known as the downward facing dog pose. Adho Mukha Svanasana leaves you feeling energized and rejuvenated. It calms the brain and helps relieve stress and mild depression. It lengthens the spine and strengthens the muscles of the chest thereby increasing lung capacity. This pose strengthens the arms, legs, shoulders and feet. Because of the weight bearing nature of the posture on the arms and legs, it helps strengthen the bones and prevent osteoporosis. It helps relieve the symptoms of menopause. Adho Mukha Svanasana relieves headache, insomnia, back pain and fatigue. This pose can be used as a therapeutic aid for high blood pressure, asthma, sciatica, flat feet and sinusitis.

6. Trikonasana (Triangle Pose):

One of the classic yoga asanas, Trikonasana helps to give you a strong sense of grounding and stability through activating and balancing the root chakra, Muladhara. It powers up the legs and core, and the subtle twist allows you to open and light up the heart space. Beautiful.

7. Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Ardha Matsyendrasana is one of the classic yoga asanas for a good reason. Like all twisting postures, it promotes a healthy spine. It also helps stimulate the internal organs, promoting healthy digestion and encouraging detoxification. Another pose to do before breakfast.

There are hundreds of other asana’s in Yoga. But these are the best ones for a head start. Make the most of these and then go on to becoming the healthier version of you.

Fitness
Arm fat reduce exercise

Best Exercises to Reduce Arm Fat

In 2018, fashion and glamour is important. So if you are attending a party or any occasions, and thinking about wearing sleeveless dresses, you must have thought of wearing them twice. The reason is flappy arms. The excessive fat in the arms, stuck like a sloth often deludes you from the best appearance you want.

We all desire well – toned and sculpted arms, which you can get without any treatment, naturally through exercises. Simple and basic workouts, that too in your home will give your strong and muscular arms. Here are the best exercises to reduce arm fat.

1. Push Ups:

The most popular and a simple freehand exercise. Push-ups are literally the best exercise for your arms. They concentrate mostly on your biceps, tricep muscles, forearms, and shoulders.

The main advantage of a push up is what you don’t need any weight or support.

Steps:

  1. Lie down straight on your stomach.
  2. Now keeps your feet together, keep your hands wider than your shoulders, stretch your elbows and keep them straight.
  3. Now bend your elbows, and lower your body. Your entire force should be on your arms and shoulders.
  4. Push up your body with your arms and get back to the initial position.

10 reps are recommended for beginners with 3  sets. You can also get variations of push-ups by widening your arm length or keeping them close from the original position.

2. Triceps Dips:

The Ying to the Yang of push-ups, triceps dips are just the opposite to push-ups. They concentrate on your triceps and forearms more than your biceps. They also help you get strong shoulders. You will need a chair for this exercise.

Steps:

  1. Place the chair or a desk in a steady position.
  2. Keeping a distance of 3 feet, turn around and place your hands on the chair or desk.
  3. Your arms should be at shoulder width apart from each other.
  4. Move a few steps from the chair. Keep your upper body straight and bend your knees. Your leg should be static.
  5. Push down your body with your triceps and shoulders and pull them up.

15 reps with 3 sets are recommended for beginners.

3. Push Ups and Rotation:

This is one of the best exercises out there which reduces arm fat and also develops your core muscles. This exercise is great for chest, shoulders, arms, and core.

Steps:

  1. Start with a normal push up position.
  2. Complete a push-up, come up. Rotate your upper body.
  3. If you are rotating to the right, your left arm should be in the air and your body should be in support of the right arm. Repeat on the other side.

10 reps with 2 sets are recommended for beginners.

4. Arm Rotations:

Another classic and absolutely easy exercise good for your arms. It distributes the workout in the arms equally and acts on your arms.

Steps:

  1. Stand on the floor straight.
  2. Extend your arms to your side and keep them straight.
  3. Now rotate them clockwise and counter-clockwise.

15 reps for both clockwise and counter-clockwise directions for beginners.

5. Sideways Plank Walk:

Plank is like the initial position of a push-up. Now lateral walking in this position develops core muscles and your arms too. Helps in gaining better balance.

Steps:

  1. Take a plank position. Keep your feet together.
  2. Now move your right arm to the left, so it makes a crossing position. Simultaneously move your left leg to the left.
  3. Now move your left hand on the left and join your feet by moving your right leg to the left.
  4. Come back to the normal plank position.
  5. Similarly, repeat the steps on the right side.

10 reps with 2 sets are recommended for beginners.

6. Bird Dog:

As the name goes the exercise is actually much effective and easy to perform. Helps in toning your arms and legs. Also strengthens your back.

Steps:

  1. Get into position with your hands and knees together, with your knees placed below your hips and arms below your shoulder.
  2. Now raise your left hand and simultaneously your right leg, straight in one line with your body.
  3. Hold the position for 10 seconds. Get back to initial position and repeat on the other side.

15 reps on both sides are recommended for beginners.

These are some exercises to sculpt your arms and reduce arm fats. With daily routine and discipline, you can be confident with your sleeveless outfits and show off your hard work.

Fitness
Squat

Best Exercises to Tone Your Legs and Butt

I am sure you hate all that extra fat on your leg, thigh, and butt, especially when you wear a particularly enticing piece of clothing. We usually have this huge misconception that to tone our muscles we need highly technologically advanced gym equipment, or cycle for hours on end, or swim your legs off. In fact, there are a series of easily doable and non-strenuous exercises which you can perform at home. The magic trick is to exercise all those latent and sleepy strains of muscles you’ve got. Also, do not exercise every day, otherwise you’ll over-strain your muscles. These exercises should be done on non-consecutive days, with a 45 second rest period between exercise set.  Here are some basic exercises to tone your superb legs and butt, just for you.

  1. Warrior III

Strengthen your core and tone your legs with this powerful yoga pose! To accomplish this, form a T with your torso and the non-dominating half of your leg (left, for the right-handed and vice versa). Stand in an attention position, lift your leg and stretch it backwards, bend forward at 90⁰ to your leg with the arms stuck to your side. Hold the position and count 5 breaths, then slowly exhale and stand up. This miraculous exercise tightens your hamstring and calf muscles.

  1. Hip Lift Progression

Lie down on a yoga mat with your knees bend, and your arms at your side. Slowly, lift your hip and thigh up in the air. Hold this position for one month, then gently lower yourself down. For an added challenge to this exercise, you can also lift one of the leg up in the air, provided you keep your thighs parallel. This extremely easy exercise is sure to shape up your butt nicely.

  1. The Ballerina Lunge

Lunges are the most effective as well as popular way to tone your legs. Have you ever seen a ballerina’s legs? They are to be envied. It’s mostly because of the lunges that they perform almost daily. It is one of the fastest way to tone your leg muscles. Copy a ballerina lunge, keep your abs straight, and do ten short pulses of the lunge. Keep switching sides for best results.

  1. Toe Taps

This is a really good way to tone your butt. Also, it is super easy. Just lie down on your back, raise your feet in such a way that your thighs are perpendicular to the ground. Now, slowly and steadily, tap your toe to the ground. Repeat it with the other toe too. This tones the lower part of the butt and is a great way to strengthen your core muscles.

  1. Chair Squat

Box squat, also called chair squat, is an easy alternative to the common squat where the focus is on the concentric part of the movement, because it eliminates momentum from the movement, causing your muscles to push harder. This will no doubt strengthen and tone your glutes. All you need is a chair and your own self to do this fantastically easy exercise! Squat down as you normally do, but pause just before you touch the seat if the chair! Come up slowly and steadily. Repeat this a few times.

  1. Goblet Squat

Work your inner thighs, butt, quads, and hamstrings with this extremely easy exercise. Your feet should be more than the usual shoulder-width apart, with your toes turned slightly out for better tension. Goblet squat is one of the best exercises for your quadriceps, because the weight of the dumbbell in the front helps to stabilize your spine and keep it straight. It is one of the safest ways to add weights to your squats. Both kettlebells and dumbbells can be used.

  1. Plie

This is quite similar to squats, and is as easy as it looks. The only difference is that in a plie, your legs should be a bit more than the standard “shoulder-width” apart. Raise your arms in front of you, and squat down as low as you can. Take care to tuck your tailbone, and compress your glutes as you go down. This miracle exercise will give you the perfect results in a month’s time.

Do search up these phenomenal exercises on YouTube. But, remember, you need to do them in this same order, because it is the mix that matters the most, and not the exercise. Doing any random exercise at any time won’t give you satisfactory results. Rather, doing them in an order matters.

Fitness
Reduce thigh fat

Best Exercises to Reduce Thigh Fat

It is not uncommon for both men and women to want to reduce weight or get rid of fat on one particular body part. While for some, it is the upper body, others feel that their thighs are bulkier. However, there are a lot of misconceptions related to losing fat on a specific spot on the body. It is not typically possible to eliminate fat from one specific spot but rather incorporate a combination of exercises for the same. Thus, if you are looking to reduce thigh fat, here is a combination of exercises that you must follow:

1) Cardio:

Cardio is a very important part of any exercise routine, especially those where you want to reduce your lower body mass. Indulge in intensive cardio that not only reduces the overall body fat content but will also, in the long run, keep your heart healthy. Thus, pick cardio such as running or biking and make sure that you do these half an hour sessions at least five times a week to see noticeable changes in your body. Also, intensive cardio leads to the layer of fat on your body being stripped away. Hence, in order to make sure that the fat is replaced by toned muscle, incorporate moves that will help sculpt out those muscles, making your lower body look slimmer and fit at the same time.

2) Squats:

Squats are said to be your best friend if you want to lose all the unwanted fat on your lower body and replace it with muscle.  The best thing about squats is that you can do them absolutely anywhere and it only takes about ten to fifteen minutes of your time every day. All you have to do is to stand straight with your feet a sufficient distance apart. Slightly bend your needs as you push your body weight all the way down to your feet. Keep your spine as erect as possible and stretch your hands out in front of you. Lower your body as much as you possibly can and hold that position for a good 10 seconds before you come up to an upright position. Repeat this for 10 to 15 times a day and you will have toned leg muscles in no time at all.

3) Lunges:

Lunges are another beginner friendly way to get rid of that stubborn thigh fat. Lunges not only help in toning the muscles in your thighs and butt but also help with sore and stiff muscles. Lunges are perfect for those who are just starting out with exercising and thus do not want to exert themselves too much. You can do about two or three sets of five lunges every day and gradually increase the number depending on what works best for you. All you have to do is stand straight with your spine erect. Gently bend your knees making sure that they do not lock. Then, stretch one bent knee forward while the other relaxes. Simultaneously lean forward with all your weight concentrated on the knee that is stretched. Hold the position for a bit and then repeat the same with the other leg.

4) Scissor Leg Planks:

These planks are incorporated into the exercise routine to make sure that not only are the inner thighs being worked on but the extra movement of the chest and core body, in turn, helps lose the fat on your thighs. This is thus not a spot-specific exercise and can be done by anyone and everyone as a part of their workout routine. To do it, raise yourself into a plank position. Making sure that your body is as stable as can be, move your feet and legs apart and then as you squeeze your inner things together, move your feet back to place. Repeat the same for about ten to fifteen times a day and then gradually increase the repetitions for best results.

5) Cycling:

The most effective way that you can reduce thigh fat is to either use a cycle and bike your way to it or just use the cycles in the gym. However, make sure that you are cycling at an inclined level so that your muscles work much more intensively in order to lose that stubborn fat. Cycling over a longer period will also make sure that the muscles in your lower body are toned to perfection.

Fitness
Belly fat

Exercises to Reduce Belly Fat

We all have our moments and resolutions to be fit and healthy. There are different ideas, like setting up a diet chart or building a fitness routine. Most of all reduction of belly fat incites such resolutions. So in order to start your fitness campaign here are some best workouts and exercises to get a slim and toned belly.

Different Workouts to Reduce Belly Fat:

Crunches: The most basic and the most effective of all belly fat burning exercise are crunches. It also develops your abs faster than other workouts.

Lie down flat on your back, bent your knees and your feet on the ground, put your hands behind your head. Now inhale deeply and pull up your torso to your knees. As you pull up exhale and inhale again while pushing back to the original position.

10 to 15 reps with 2 to 3 sets are recommended for beginners.

Russian Twists: This exercise develops your core muscles. It is good for strengthening your oblique on the side of your abdomen.

Sit on the floor with your knees bent. Lift our feet a little and tilt backwards. Now hold your hands together and twist from side to side. Try touching your elbows on the floor while twisting. Maintain a steady pace.

15 to 20 reps are recommended with a set of 2 for beginners.

Bicycle Crunches: You don’t have a bicycle? This exercise will just be right for you. Helps in building balanced core strength.

Initially, lie down flat on your back keeping your leg raised a little. Put your hands behind your head. Then raise your right knee simultaneously raising your torso so your left elbow touches your raised knee. Perform the alternative similarly to complete one rep.

10 reps are recommended for beginners.

Reverse Crunches: This is a good variation of normal crunches. It reduces lower belly fat and develops the lower abs too.

Similarly, like crunches lie down flat on your back with your knee bent and hands behind your head. Now lift your legs a little with your knees bend. This is the position for reverse crunches. Now pull your legs back and keep your shoulder firm.

10 reps are recommended for beginners with 2 to 3 sets.

Leg raise: This is another great exercise for lower belly fat. Also, it strengthens your hip flexors and provides better balance.

Lie down flat on your back and keep your hands beneath your hips. Then lift both your legs together forming a right angle with the floor. Hold the position for 3 to 4 seconds and slowly bring your legs down together. Repeat the exercise with proper frequency.

15 reps are recommended for beginners.

Plank: Considered as the best exercise for a balanced core. This exercise is build to work on the whole abdomen and reduce belly fat. A balanced posture can be acquired with this exercise.

Lie on the floor on your toes. Put your forearms in front of you. Lift your body on your forearms and your toes. Keep your body straight and hold this position.

It is recommended from 40 seconds to 1 minute for beginners. Do not overdo if you feel fatigue.

Side Plank: This is a variation of plank and is relatively difficult than the original one. It also develops your core strength.

Lie on your side with your forearm as support. Keep your forearm at the right angle with your body. Now lift your body on your forearm and toes. Hold this position. Repeat this exercise on both your sides.

20 to 30 seconds is recommended for beginners.

Jogging/Running: There is none exercise better than jogging or running. It is best for your cardio and also burns fat. Keeps a steady metabolism and gives you a toned tummy. Maintains your calories and can be a good change to your stagnant fitness routine.

These are the basic exercises to reduce all that extra unwanted flab in your belly. No more trouble sleeping or bending down to tie your shoes. No hard time fitting the dress you bought last year. This will help you enhance your fitness routine. So go there and start sweating to success.

Fitness
Fitness freak

A Perfect Day in the Life of a Fitness Freak

Caution: if you are not a fitness freak, it would be best if you don’t read ahead of this caution. Not that it will demotivate you, but the content shall prove to be quite graphical and exhausting which will be too much for you to deal with.

With that being said, hello, fellow fitness freaks and welcome aboard the finest place that will enlighten you with the day’s routine to bring out the ultimate fitness freak in you. While some of you may be a fitness freak in ever since of the word, others may have just started on a quest on becoming one. So, before we proceed, it is important to know that being a fitness freak requires not just extensive workouts but a lot more than that. Without further ado, here are the components that make up a perfect day in the life of a fitness freak:

  1. Rise & Shine, Sunshine!

From this, you may be getting a picture that waking up as the sun kisses the sky is the pivotal thing to make your fitness freak’s day perfect. Duh, no! Not only must you wake up early in the morning, but you should also follow a light and energetic workout to get you all pumped up for the day. This involves stretching, jogging, some yoga, breathing exercises, jumping jacks and any other morning exercises that you prefer. Oh, and while you’re at your morning workout, don’t forget a good intake of water to stay hydrated.

  1. Breakfast is served!

What follows a good morning workout? That’s right; a good breakfast! Now, I know you like to eat (who doesn’t?), but you need to remember that your breakfast must be low in calories, fat and other stuff that hampers your physical fitness. Thus, to ensure that your morning workout wasn’t a waste-o-time, feast up on eggs (scrambled or boiled), banana bread, milk, yogurt, apples, avocados or just a nutritious shake comprising of fruits, milk/yogurt and nuts. Suffice it to say, there’s a huge menu on breakfast meals, but hey; whatever floats your boat. The bottom line is that feast on fruits, nuts, eggs and dairy products and avoid oily meals at all costs.

  1. It’s lunchtime!

Okay, I know what you’re thinking. You’re confused as to where all the time between breakfast and lunch went, right? Well, duh. You’re either a student or an adult who works, so that’s exactly where the time went! Anyway, after a busy day at work or at school, you must treat yourself with a nutritiously fit lunch. Although you can eat meals cooked in oil, prefer olive oil or some other low-calorie oil to cook your meals in. This will keep you fit and healthy.

  1. Hello, evening!

After you are done with the tedious day at work and have gobbled up your lunch, it’s time to get busy and creative again. Evening is the time when the weather is moderately pleasant, so you know what this calls for? Outdoor activities! Go swimming, skating, rock climbing or whatever outdoor activity calls out to you. You could even go to a gym and flex your muscles with the tempting equipment housed in there.

  1. Your third feast of the day; dinner!

To some of you, dinner is the meal where you can gobble up mostly anything, and this is wrong. Since dinner is the last meal you have before going to sleep, you have to be careful that you don’t eat too much! Again, if I start listing up the healthy meals you can have for dinner, it’ll take forever in every literal sense of the word. To give you a basic idea, you could have a light pasta, spaghetti, steak or any other meal cooked in olive oil or any other low-calorie oil. The fine line between dinner and lunch that’s important to remember is that a) you don’t eat much in quantity, and b) you don’t eat for an hour or two before you sleep.

  1. It’s not bedtime yet.

You may be stuffed with the nutritiously scrumptious dinner that you just had, but your fitness freak does not care about that. What your inner fitness freak wants you to do is to walk for around twenty to thirty minutes right after your dinner. This will aid in quick and healthy digestion of your dinner and will also keep you in fit shape. After this, you could resort to any of your favorite activities other than eating, of course, following which you may go to sleep. While being a night owl has its own benefits, your inner fitness freak abhors that in every way. You should sleep early and get a sleep of maximum eight hours if you are to please your inner fitness freak.

With that, I conclude a perfect day in the life of a fitness freak. As you saw, it’s not just about exercising but rather a combination of the perfect diet, workout, recreational activities and adequate sleep that makes up for a perfect day your inner fitness freak craves for.