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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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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4 Slimming Tips Every Girl Should Know

After spending so much time trying to lose weight, now you have the body that you wish. the real challenge comes in trying to maintain your body weight. Exercise and using diet plans can only help for a short time. However, you need a long term solution to sustain your body. Maintaining your slim curvaceous body is actually simpler than you think. With a couple of routines and tricks, you can keep your slim figure for longer. yes you can just follow our tips.

1. Stay hydrated:

Take a lot of water. If you can get yourself to take about sixty four ounces every day, you will be helping your body. Sugary drinks only add more calories to your body. Water however helps to keep your system clean. Also, drinking alcohol and wines will dehydrate you.

7 Great Tips to Staying Hydrated

If you're living a busy life, even simple tasks--like staying hydrated--can be difficult. So here are seven easy ways to keep your juices flowing.

1. Fruits and vegetables are great sources of water. Be sure to eat these daily, not only to stay hydrated, but to maintain optimal health.

2. Keep a large water bottle handy to encourage you to drink water wherever and whenever.

3. Have a glass of water before each meal.

4. After each trip to the restroom, drink a glass of water to replenish your fluids.

5. Set reminders on your phone, watch, or email to drink every hour.

6. Track your intake of fluids to make sure you get enough daily.

7. Add a slice of lemon, lime and/or basil to your water to give it some flavor without adding any extra calories.

2. Sex and sleep:

Sex is not only pleasant. Over time, you'll be amazed at what it can do for your body. Studies sex have been proven to hold the women and look pretty bright. All rigorous activities in the room can serve as a natural weight loss routine. Although sleep is another way to stay slim. After all, every girl needs her beauty sleep.

3. yoga :

Never heard on yoga retreats? They are serene getaways where people go to revitalize. If you've ever spent for one, you should consider. Yoga is one of the top ways of keeping your body lean. A little meditation and stretching will keep your body in check. For a more constant routine, you can apply for yoga classes every week. You are bound to run into other ladies who will motivate you.

4. Eat more protein:

Instead of always eating starchy sugary foods or when you're hungry, look for portentous foods. Do research on snacks that have proteins and be sure to stock them in your house, car or workplace. Protein helps to activate a hormone called glucagon. This hormone is used to burn fat. Try to eat more protein snacks especially after having meals with fatty foods. and this is some example for food with protien Chicken, Fish (Tuna, Salmon, Halibut), Cheese, Lean Beef and Veal, Eggs (Especially Egg Whites),Yogurt, Milk, and Soymilk...

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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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