Workout and Fitness Tips

People often think that working out is going to waste their time. But now it has proven well that work out could be handled in an easy way. There's no need for people to reject the easy way of exercising. What are they?

First, you could get long and luscious legs. You could lie on your back with your legs straight up in the air and your feet pointed to the ceiling. This is easy to do and you have to do this. You could also cross the right food in front first the crossing the left leg in front finally open to middle split or it is as wide as you can. After that you could raise your legs back to the starting position. Don't forget to repeat it at least 16 times.
For the sexy pay off, you have to target your inner and outer thighs as well as your glutes and calves to result in longer and leaner legs. This is the key to make your exercise successful.

Second, you could score a firm and perky chest. How to make it real? Then you could get into a plank position by lying on your stomach and elevating your body using your forearms and toes. After that you could pull the right knee on your chest and extending your leg back into the plank position and bring your left leg to your chest and back. You could do this in a sequence that you could alternate between the left and right leg for about eight times before resting and doing it again.

For the pay off, this movement could tone your whole body especially for your chest that could make it tight and firm because it could also keep yourself and brace your forearms to keep your chest muscles tight when you bring up each leg. When you want to wear a cute low-cut top out that night, it is better to do this kind of exercise.

Then when you want to get the flat tummy, what should you do? First you could lay on your back, flat on the floor whole bonding your knees that your feet will be planted slightly wider than your hips. You need to reach your arms between legs and slowly sit using a pulling motion like you are tugging on a rope to pull yourself. After that you could slowly lower yourself back down to keep your abs contracted to control the move. Don't forget to repeat it for about 16 times.

What's the sexy pay-off that you could get? Of course, if you choose the traditional sit-ups could be so uncomfortable but actually this kind of exercise could be so good because you could lower back while sculpting your abs.

Finally, you could be bootylicious in no time. How to do this? First, you could lay on your back with your knees bent and then keep them in line with your hips. After that you could lift your arms straight above your head and raise your pelvis up and down. Don't forget to squeeze your butt muscles the entire time and repeat it for 16 times before holding the last one for 30 seconds.

What is the sexy pay off you will get from this action? It will keep your butt tight and your glute will work well so you could get a nice and round booty.

And if you think everything is not enough for you. You have to find the move that tones everything. The move could be done by getting on your hands and knees and sitting back so your butt rests on your feet. Don't forget to start lowering your head and scooping your back before letting your butt lifting off your feet. Pull forward so that your back is straight like a light arch. Don't forget to pull back to your knees and do it all over again. Repeat this movement for 16 times.

What's the sexy payoff you will get from this? You have worked for your arms, chest, core, butt, and also legs. Of course, this will tighten your entire body.


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Everyone wants flat abs. And sadly, to get this, people have to be very desperate to shape their ideal dream of an abs. Somehow in advertisements, diet and supplements promise to give the consumers flat abs in thirty days. But is that right?

Although there is such kind of way and supplement but you need to consume proper nutrition by doing low calorie diet. It will make your fat gone. The key is that you need to avoid your favorite food containing too much sugar.

Eating a calorie controlled diet which is combined with 60 minutes daily exercise will lose the weight more. It will also maintain your health because it has forced your body to work more. According to some researches, intense aerobic exercise will give your abdomen beautiful shape in the end. You need to try and prove it.

Remember that keep your metabolism up and running to burn the calories will prevent you from more fat. However, people usually neglect this way. They keep storing the food and gain the unnecessary weight.

There is no instant way to lose weight. This is why exercise is really important. You cannot burn the calories more than you take because it could lose your weight. But, when you take calories more than you could burn, you will be fat. In one side when you burn your calories nonstop means that you have leaned muscle mass underneath body fat allowing calories without weight again.

It is because your body actually adapts to take the changes. Losing weight without any exercise will increase the risk of losing mass and slow your metabolism. On the other side it will also make your body become the best place to store fat. People often don’t aware of losing muscle mass they have.

How to build up muscle mass then?

First you have to settle the realistic goal of your exercise in the future. This will help you leap for the achievement that you need for the desired weight.

These are some popular abdominal exercises according to abdominal stabilization and body rotation of the muscle activity in the abdomen:

1. The Bicycle Exercise -

The abdominal exercise is bicycle exercise. The target for this exercise is six pack muscles and also obliques. You need to get into a supine position with your hands at the back of your head before bringing knees to the chest and lifting the shoulders off the floors. After that you could slowly bring your right elbow towards your left knee when you straighten your right leg. Just switch sides and continue in a pedal motion. You can do this for one to three with 12 until 16 repetitions.

2. The Captain's Chair Leg Raise –

What you need in this exercise is a captain’s chair, a rack with padded arms for the legs to hang out. First you could stand on the chair and grip hand holds. Press back against the pad before raising the knees to the chest in order to contract the abs and lower them back down. You could do this from 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch

This exercise require exercise ball for the exercise. The abdomen will do more exercise and you need the entire body to stabilize it through the routine. Just lie on the ball with your lower back fully supported. Hands should be placed behind the head. Contract the abs to pull the bottom of the rib cages on the hips. When you curl up, you need to keep the ball stable. You could do this from 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch

This exercise could be taken by straightening up and forcing abs to work while adding intensity to the routine. Lie on the floor with the legs straight up. The knees should be forced ad placed beneath the head for support. You could do this for 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch

The fifth exercise is long arm crunch. This exercise is a variant of the traditional floor crunch with the arms held straight behind you.  You need to clasp them next to the ears. After that you could slowly contract the abs and lift shoulders off the floor. You have to do this for 1 until 3 sets with 12 to 16 repetitions.
But overall, the best strategy to lose weight is observing the healthy diet coupled with exercise of at least an hour a day. Do not make fun with your exercise because you cannot lose your weight without realizing it.


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