How To Flatten Belly ?... Best Tips and Exercises !!!

hi my lady do you want flatten belly to seem more beautiful, more active and very happy, welcome ! in this post, i will give some tips and i will learn you how to flatten belly.

Tips : how to flatten belly

1. Drink lots of water.

2. Drink a glass of water prior to a meal.

3. Eat more healthy fats.

4. Add more vegetables to your daily diet

5. Do not eat unhealthy snacks like cookies, potato chips, popcorn, candy, cakes etc.

6. Reduce your salt intake as it can inhibit reduction of weight.

7. Relax and de-stress everyday.

8. Do some vigorous and refreshing exercise 3-4 times per week.

Exercises:  how to flatten belly

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How To Tone Your Butt ? ... Best Exercises

How To Tone Your Butt ?

Most women want to have beautiful butt, that's why I have written this article around how to tone your butt ? (my lady). these exercises I will explain are the best exercises to tone your butt, so let's go.

Exercise #1: Lateral Leg Lifts

This is definitely an incredible way to tone your butt and glutes, focus on the outside thighs and obliques, and enhance balance. You are making stability on one leg while gradually increasing and decreasing the opposite leg out to the side. Be certain that each hips and shoulders are facing in the same direction, maintain your chest open, and try not to swing your leg. Concentrate on slow movements.  Do 15 to 20.

Lateral Leg Lifts

Exercise #2: Single-Leg Romanian Deadlift

Stand with feet together and emphasizing your heel, hold a dumbbell or pair of dumbbells with hands slightly more than shoulder-width apart. Make sure your back is straight and abs tight (1), slowly lower the weight towards the front foot while raising the other leg behind you for balance. Once the weight reaches mid-shin level (2), push through the ground heel to return to the upright position and squeeze the glutes at the top position. Repeat on opposite leg once completed with set.  That's one rep. Do 15 to 20.

Single-Leg Romanian Deadlift

Exercise #3: Bent-Knee Dumbbell Deadlift

Line up a pair of 10- to 15-pound dumbbells horizontally on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded (a). Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up (b). Slowly lower the dumbbells to the floor. That's one rep. Do 15 to 20.

Bent-Knee Dumbbell Deadlift

Exercise #4: Plank with Leg Lift

Starting in a plank position on your elbows or hands, engage abs and lift your right leg slightly off the ground (about 1-2 inches) and hold for 2 seconds. Lowering right leg to ground and lift your left leg. Repeat.  That's one rep. Do 15 to 20.

Plank with Leg Lift

Exercise #5: Double-Leg Hip Bridge

Lie face up with your feet flat on the floor, arms at your sides, palms facing up (1). Lift your hips off the floor, keeping your weight on your heels, until your body forms a straight line from shoulders to knees (2). Pause, then lower to start.  That's one rep. Do 10 to 15.

Double-Leg Hip Bridge

stay sporty stay healthy

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How To Lose 10 Pounds In a Week With Exercise.

Do you want to lose 10 pounds in a week? you are in the right place, it is not hard to lose 10 pounds in a week if you follow the right diet and workout plan . Read this article. You are about to discover a powerful drive twenty minutes you will lose ten pounds in a week or less .

This workout includes exercises that must be done around 500 times. It is also called the body weight 500 workout challenge. It is used by fitness trainers , athletes and martial artists. This is one of the most effective fat burning workouts ever known .This is "how to lose 10 pounds in a week with exercises". let's goooo !!

here is exactly how to lose 10 pounds in a week with exercise ?

1) 20 Prisoner Squats :

2) 20 Jumps :

3) 20 pompes :

4) 20 Stability Ball Leg Curls :

5) 20 Stability Ball Jackknifes :

6) 20 Step-ups :

7) 15 Pull-ups  :

8) 20 Forward Lunges :

 

9) 15 Close-grip Pushus : (close grip)

Repeat the workout thrice after just a five minute rest. In the next article I will talk about diet to be followed to reach your goal.

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The Best Tummy Exercises For Women At Home

Here are some excellent tummy exercises to reduce belly fat fast. Forget targets abdominal or long slow cardio exercises, it is not efficient enough. People often think they have to spend two hours in the gym is not true. In fact, you need to do exercises that stimulate your metabolism and increase your fat burning hormones as well. With the help of these exercises and proper nutrition, you will become beach ready. In this article, i will give you the best tummy exercises.

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As you have seen these exercises are very simple to do. try to do in your home.

1 hour, 3 days per week.

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best leg toning exercises ... try it and tell me !

If your goal is to have slim, strong sexy legs, you have to work for them. You could spend all the time in the world doing cardio, but it will not really tone and sculpt your legs like bearing exercises weight possible. here are three leg toning exercises for women that involves the body weight or the use of dumbbells . In this article, I will provide you information on the best leg toning exercises, which will give you the sexy legs that you want.

There are tow categories of leg toning Exercises. The first is to use weight to stress the legs, and the second is to just use your own body. Using weights would be the quickest way, but if you do not want to use weights, you can still get a great set of legs that you will be proud to show off.

Weight Training Exercises For Toning Leg

At the top of the pile is the squat. There is no better all round exercise for your legs than the squat. You can do this either with a barbell placed on your shoulders behind your neck, or holding dumbbells at your side.

when you first start out, you can do air squats. This doesn’t require a gym membership, any weights or any special training. You can even perform them while watching TV. Just stand up with your feet spread out, place your hands out in front of your body and reach your butt back into the sitting position, only without a chair behind you. You should feel your glutes and your quads as you push through the motion, keeping your weight on your heels.

air squats 1

air squats 2

now, if you master the technique of the air squat, it’s time to add a little extra weight to make it even more effective at toning your legs. You can grab a pair of dumbbells, hold them up as if you were going to push them over your head, but keep them level with your ears. Then squat into position, really bending down deep. As you progress further and build your leg muscles, you can move up to a barbell and increase the weight over time as you continue to challenge yourself.

squats exercise

Dead lifts. Dead lifting is one of the best leg toning exercise for women. Dead lifts are very important for you may lady   for burning fat and strengthening the hamstrings. You must ensure that you train so that your body is balanced. For each exercise you do come to the front of your body, you need to match with each other to the rear. Dead lifts will help tone your back side.

and now i will tell you how do deadlift correctly:

1. Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
2. Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
3. Keep the barbell close to your legs, almost touching them.
4. Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down. Don't use your back and do not round your spine.
5. You should be using a weight where you can do three sets of 12 to 20 reps before fatiguing your muscles.

squats exercise

Cardio Exercises For Toning Legs:

I think one of the best ways to get your toned legs with a cardio exercise is using a stepper. A step mimics walking uphill, and really hits your thighs and back of your legs. You can also burn a lot of calories using a stepper. Many climbers use a step by step training.

These are some of the best leg toning exercises that you can get, do it, and pretty soon you will not want to hide your legs. 

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Top 4 tummy exercises for a pretty belly

Midsection exercises are some of the most important workouts when it comes to burn and raze the hip and belly fat. Your curves start here!, here are our favorite tummy exercises that can help you to get the stomach  you want.

Tummy exercise #1: Sprinting.

Seriously!, Running long distances at your own speed level will work your entire core. Quick & easy solution, so lace up and head out!

Tummy  exercise #2: Fitness Ball crunches.

Take the pressure off of your back and target your abs so well that the other muscles that usually come in to play during a crunch are left alone. This is a great thing for people who are struggling to get the movements right or who have a big waist and want to minimize the amount it gets worked so as to avoid it getting bigger.

Tummy exercise #3. Bicycle crunches. 

Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head (dont clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (dont let it touch the ground).

Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; thats one rep. Continue to move continuously, as if pedaling a bicycle. Do 3 sets of 15 reps 2-3 times a week.

Tummy exercise #4: Basic crunches.

To perform an abdominal crunch, lie on your back with your knees bent and feet flat on the floor. Put your hands lightly on your ears. Using your abdominal muscles, crunch up about 30 degrees from the floor. You can add variety and hit different parts of your mid-section with these crunch variations:

• At the same time you crunch your body up, curl your legs off the ground toward your head, and squeeze your belly button toward the floor. This will engage all three pairs of muscles-the upper with the upper crunch, the lower with the leg pull, and the middle with the squeeze.
• Try doing crunches with your back flat on an exercise ball.
• Lie flat on the floor and lift your knees toward your chest. In that move, you'll use more of the lower region of your abdominals.

try it ! 

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top 5 Tummy exercises for women at home

Tummy exercises for women at home are probably the most common and the most popular exercises women do at home. We all want to have nice flat and toned tummies.

Aside from not looking great, poor muscle tone in your abdominal area can also lead to poor posture and can cause lower back problems over time, good muscle tone will ensure optimal biomechanics and help to strengthen your lower back. If you already have lower back ache do not get despondent because with easy tummy exercises for women at home you can correct this problem and get relief from your lower back ache. These tummy exercises for women at home are so easy and you don't need any special equipment to do them and best of all, you don't even need a gym membership. I suggest you these five top tummy exercises :

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I hope these tummy exercices  help you to have the belly that you wish. 

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5 Home Exercises to Lose Weight Quickly .

Home Exercises to Lose Weight Quickly - 5 Tips:

Exercise is an important part of any weight loss diet . But with busy schedules , you all want to know what exercises will help us lose the most weight quickly.Welcome , you are on the right path.

Tip 1: Squats : Your buttocks and leg muscles are the largest muscles in your body. Every day in the mirror, put your feet shoulder width while facing forward and squat down - and up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles . As you build strength , try holding 2 or 5 pounds dumbbells in your hands while you work . Make sure to warm up first , and stop if you notice a sharp pain in the knees.

Tip 2: Pushups : Pushups are a form of strength training : during a recess your arms have to support up to 70 % of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR .

Tip 3 : Stepping : Stepping is a great way to get the beating of your heart and burn calories. You can use your stairs at home , but for best results I suggest buying specialized stackable step mats and stack them at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin . Even if you do not feel like stepping help, it is ! This exercise will not only help you lose weight but also help shape your buttocks and legs

Tip 4: Jumping jacks : Jumping jacks are an excellent whole-body aerobic workout you can do at home. Make 4 or 5 sets of 20 jumps, or as needed. Tip: If you live in an apartment or stay in a second floor room , be considerate of your neighbors by going outside or doing these in a first floor room .

Tip 5 : Fast walking : While walking is in itself a great aerobic exercise , fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking . Once you start your fast-paced walking, try to maintain as much speed as possible for as long as you can . If you feel tired , try doing intervals of fast walking followed by short periods of slower walking 

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