tag:blogger.com,1999:blog-89548673316766476762024-03-25T19:53:09.259-04:00Fitness FreakFitness Freak : Your Way To Be FitUnknownnoreply@blogger.comBlogger1238125tag:blogger.com,1999:blog-8954867331676647676.post-9159643048153353372024-01-13T12:37:00.000-05:002024-01-14T09:22:51.442-05:00Bicep Workout Program to Guarantee the Biggest Biceps<div style="text-align: left;">
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<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjrnwBEnFqOhfSw5t5y_R0_vMrBXuFq5fHzQFc3HYofCzY_zC05E-Pgm7rSC-aGWYqdFhWSWMeI9get8EP9kdk_AlWE1puHh_IdltJZ1TvMDp6SSNlTRo_l77sJI9_TZqUyY7c9vPym3-wsTxhHqfRsuga6KRXAriVXxMpuaamTWEArpYm9daFTPEjA/s640/1.jpg"
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><img
alt="Bicep Workout Program to Guarantee the Biggest Biceps"
border="0"
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data-original-width="640"
height="400"
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title="Bicep Workout Program to Guarantee the Biggest Biceps"
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/></a>
</div>
<br />
</div>
<div style="text-align: left;">
<div>
<span style="font-size: medium;"
>We have compiled a list of the best workouts that will make you boast
about your biceps sooner than the usual. Just make sure you do each
routine slowly and controllably. Just carefully follow the descriptions of
each routine as well as the schedule, especially for beginners</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>First Routine: Close Chin Up</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This is similar as the usually chin ups done on a bar, except that you
have to keep your hands closer together, as you use the strength in your
arms in pulling your body off the ground<!-- adsense --></span
>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP4hOrkCU8_evK6OQm5CUyKGVC2Xpj23gjt2smhQomTqjUiCqOtCqp5oEWOkSPk1ZioPkJakHCgbskTfPbL_UWlF61ZEe12-SQB9CZAJlUOZLXbgJbGMMDeGiQs8CseU5LktB-XzzHWY5v/s400/Heel-Tap.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="First Routine: Close Chin Up"
border="0"
data-original-height="400"
data-original-width="400"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP4hOrkCU8_evK6OQm5CUyKGVC2Xpj23gjt2smhQomTqjUiCqOtCqp5oEWOkSPk1ZioPkJakHCgbskTfPbL_UWlF61ZEe12-SQB9CZAJlUOZLXbgJbGMMDeGiQs8CseU5LktB-XzzHWY5v/w400-h400/Heel-Tap.gif"
title="First Routine: Close Chin Up"
width="400"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<b style="color: red; font-size: large;"
>Second Routine: Standing Barbell Curl</b
>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>As the name implies, this routine is accomplished through standing up.
One holds the barbell with both hands facing away from the body, with both
arms extended to the thighs. One then curls the bar upwards, and towards
the body, as the elbows are flexed or bended</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIkDqJMOZvNMjyfsjkAqJulxKTjFAnHIM6wnMHo2Vp-6-zwOG-2cW0r4z2PSeWTK-1IRSHR-jZy-nSFknQTu4Xex_CKIk0ivo0MmTpm5kbn9lRR9tbjoAZQtVj2yYbNNh9jrRWNoFruXro/s400/Heel-Tap.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Standing Barbell Curl"
border="0"
data-original-height="267"
data-original-width="400"
height="268"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIkDqJMOZvNMjyfsjkAqJulxKTjFAnHIM6wnMHo2Vp-6-zwOG-2cW0r4z2PSeWTK-1IRSHR-jZy-nSFknQTu4Xex_CKIk0ivo0MmTpm5kbn9lRR9tbjoAZQtVj2yYbNNh9jrRWNoFruXro/w400-h268/Heel-Tap.gif"
title="Standing Barbell Curl"
width="400"
/></a>
</div>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>Third Routine: Preacher Curls</b></span
>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>These are done with a barbell however they are seated on a preacher
bench. Meanwhile, while sitting, the barbell should be gripped with the
underhand gripping elbow being extended with hands about a shoulder width
apart. The bar is then curled towards the shoulders<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
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style="margin-left: 1em; margin-right: 1em;"
><img
alt="Preacher Curls"
border="0"
data-original-height="360"
data-original-width="360"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9AvmIODyq7nVkuqCgzXJiATdw-KbWKyldUwdg276jmzjNhtveZLrIix9KgCgtNjjX3fEWZj-5j64NRcm-Wf_BRZ6D5UIgDcJAhFwO3-rOLS4gdI_tO-NiGC4EdNf1Yl-vu3mWhRPLdZa/w400-h400/Heel-Tap.gif"
title="Preacher Curls"
width="400"
/></a>
</div>
<br />
</div>
<div>
<span style="color: red; font-size: medium;"
><b>Fourth Routine: Dumbbell Curls</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Performed similar to that of a standing barbell curl, but with an
exception: the dumbbells should naturally fall a little to one’s side in
contrast to having let it fall straight in front of your thighs</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
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href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_RITN5Rvdy7oHh8QzDY1muA1xse7xV7AJB_kVXTwj-mbzR7Ei2CxGqe6X-VWDDy4athJOmjp93QfVjCizWHvZ-BMO5ZbbWsKFg24J7BtRyzGuvXbptZ83Y5idskMxy6HolNt105Fn8sxi/s360/Heel-Tap.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Dumbbell Curls"
border="0"
data-original-height="360"
data-original-width="360"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_RITN5Rvdy7oHh8QzDY1muA1xse7xV7AJB_kVXTwj-mbzR7Ei2CxGqe6X-VWDDy4athJOmjp93QfVjCizWHvZ-BMO5ZbbWsKFg24J7BtRyzGuvXbptZ83Y5idskMxy6HolNt105Fn8sxi/w400-h400/Heel-Tap.gif"
title="Dumbbell Curls"
width="400"
/></a>
</div>
<br />
</div>
<div>
<span style="color: red; font-size: medium;"
><b>Fifth Routine: Hammer Grip Curl </b></span
>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>This can be accomplished through standing or sitting. The rest of the
actions are that of a dumbbell curl but the grip of the hands are facing
towards one another instead of facing the body. The weights are then
curled up keeping the knuckles facing one another</span
>
</div>
<div></div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-6638943259939047052024-01-12T19:44:00.000-05:002024-01-14T09:23:06.483-05:00Just 1 exercise to tone your abs, arms and glutes in 5 minutes<div style="text-align: left;">
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imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Just 1 exercise to tone your abs, arms and glutes in 5 minutes"
border="0"
data-original-height="421"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP74T_PNWnk8KpiHnyNp5nAWTrRvQSdCN2EOGsLp9Lj8qNUVvEjK_OGH34XCeUfXUHPIUjAzXY69kVqOExv_JLzAvlBTqlW8fP5_JyB5FFSZNeF12a3PatKHBnB5HwhYIqEMX2v-0bdSAKP2LpDMeRU3_nlrT-K6U031SCmxngrwQMNbbhvH1J7Xe4pmUS/w640-h336/366940619_686793260130421_4433398922233160906_n.jpg"
title="Just 1 exercise to tone your abs, arms and glutes in 5 minutes"
width="640"
/></a>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>Simple to perform and very effective, the worm exercise allows you to
tone three muscles: the abdominals, those of the legs and those of the
arms.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The worm exercise is well known among crossfit practitioners. It is not
difficult to perform and allows us to force and train the muscles, in
addition to burning calories. It is so called because it imitates the
movements of a worm.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The good thing about this exercise is that it allows us to train, tone
and strengthen our muscles without the need for any equipment. Here we
explain how to perform the exercise.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUn-ojWYDuSMrWZ5P5bJhMGjxCh5r99zM4Sdqf2KMmO7UG1r0r338Kr-0zbvEK2UzDKBmh31XgT7Zw2TRNfHX-LdD5jeT39RIWT2odFKkEpWWgEmKvMpjFQv4UBvAoPbERiS8Y2qMp3geswdvnvw78Gj4G0r-s6pVLgAYt_4Ytu7srASXFBoQe32HFCKgo/s320/Lanoa-inchworm.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Worm Exercise"
border="0"
data-original-height="320"
data-original-width="320"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUn-ojWYDuSMrWZ5P5bJhMGjxCh5r99zM4Sdqf2KMmO7UG1r0r338Kr-0zbvEK2UzDKBmh31XgT7Zw2TRNfHX-LdD5jeT39RIWT2odFKkEpWWgEmKvMpjFQv4UBvAoPbERiS8Y2qMp3geswdvnvw78Gj4G0r-s6pVLgAYt_4Ytu7srASXFBoQe32HFCKgo/w640-h640/Lanoa-inchworm.gif"
title="Worm Exercise"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">-</span></div>
<div>
<ol style="text-align: left;">
<li>
<span style="font-size: medium;"
>From a standing position, with your feet shoulder-width apart, bend
your torso forward until your hands are on the floor.</span
>
</li>
<li>
<span style="font-size: medium;"
>Step forward with your hands, as if you were walking with them, while
using them to support your body. Keep your torso firm and contract
your muscles.</span
>
</li>
<li>
<span style="font-size: medium;"
>If you can, try moving with your palms or forearms into a classic
plank position.</span
>
</li>
<li>
<span style="font-size: medium;"
>Hold this position for as long as possible, but don’t overdo it at
first.<!-- adsense2 --></span
>
</li>
<li>
<span style="font-size: medium;"
>Slowly return to the starting position, using your hands to “walk”
backward.</span
>
</li>
<li>
<span style="font-size: medium;"
>Depending on your physical condition, you can start with 2-3 sets of
10-15 repetitions each, then build up.</span
>
</li>
</ol>
</div>
<div>
<span style="font-size: medium;"
>In addition to toning muscles, the worm exercise helps strengthen the
shoulders, correct posture, increase balance, and stabilize the
spine.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-69607125414517416292024-01-12T11:19:00.048-05:002024-01-14T11:47:37.097-05:005 Exercises To Lose Love Handles<div style="text-align: left;">
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imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="5 Exercises To Lose Love Handles"
border="0"
data-original-height="419"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGXDCn4EjyNZP3crI1gdk1K017gsPOVregn1bSne4f4nUhu9_AiwY9jfrJJoSjASmhn3tKD82T3bIi_kjKI7B7DAMQeRY3hhc07W2B4VI-2b-bz4Hs1Fha8FTBRM6LN8l0vaAqXszW3jbR1bWmeUe2Cy76lKffbP3l6oq3GjxmDAseXEzRUCuGMlQfiFyo/w640-h336/workout.png"
title="5 Exercises To Lose Love Handles"
width="640"
/></a>
</div>
</div>
<div style="text-align: left;">
<div><br /></div>
<div>
<span style="font-size: medium;"
>There is not a lot of love about love handles and many people want to get
rid of them and don’t know how. The reason for that is because the typical
ab workout are not very effective when it comes to this area.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>In today’s article we feature 5 of the best exercises out there to
finally rid yourself of those annoying love handles! Get ready to sweat,
ladies!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>No special equipment is needed for this routine.</span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b><span style="color: #38761d;">What to Do</span>:</b> Perform 15
repetitions of each exercise (15 on each side or leg). Complete the number
of rounds indicated for your fitness level. Complete the routine below 3
times per week on non-consecutive days for optimal results.Beginner
Workout: Complete two rounds.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
><span style="color: #38761d;"
>Intermediate to Advanced Workout:
</span></b
>Complete five rounds.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. Russian Twist</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSt5BNmOjzXAn-4ZGLUxLYB5-RjrXuvTb_G_jm5Xvn96qkz_hwlH2dWItv3vNEwWPZJlesJWxRHphY8038tyoD5M2MajBVKVnMCjd2JN6EBkHdfg_dh2NVB1ugDzxmIoKQAJub0hRir1167XdljjUjev3VayUt_mFLqwPWYb_cOBvmMokMZjhAkF-wh2KI/s640/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Russian Twist"
border="0"
data-original-height="342"
data-original-width="640"
height="342"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSt5BNmOjzXAn-4ZGLUxLYB5-RjrXuvTb_G_jm5Xvn96qkz_hwlH2dWItv3vNEwWPZJlesJWxRHphY8038tyoD5M2MajBVKVnMCjd2JN6EBkHdfg_dh2NVB1ugDzxmIoKQAJub0hRir1167XdljjUjev3VayUt_mFLqwPWYb_cOBvmMokMZjhAkF-wh2KI/w640-h342/workout.gif"
title="Russian Twist"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"><b>2. Bicycle</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD-P0ywkgA-Yl7lDAFFuJigevdv2PrvsXFCIBazZPO7w22qcWf8WlrfwNwa93nXSq0V7lZ6noxFrxyzCyo0NINxjjC_Y4iljEzL-CCfXDCoMNxY2mUtLhla7b7AjpgBlc6cbL8803uT7ZRIXZhD-KZT8yyhcCVMbv54AHNjt1jdemET-RU8Fvo1Ah4D47w/s640/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Bicycle"
border="0"
data-original-height="640"
data-original-width="640"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD-P0ywkgA-Yl7lDAFFuJigevdv2PrvsXFCIBazZPO7w22qcWf8WlrfwNwa93nXSq0V7lZ6noxFrxyzCyo0NINxjjC_Y4iljEzL-CCfXDCoMNxY2mUtLhla7b7AjpgBlc6cbL8803uT7ZRIXZhD-KZT8yyhcCVMbv54AHNjt1jdemET-RU8Fvo1Ah4D47w/w400-h400/workout.gif"
title="Bicycle"
width="400"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>3. Mountain Climbers</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwyQh3QB2pqg5nWj1qsk6nNDRtwvt_DxotAo1PJsME0uTGyNRAC0oRuR1vymK2GrbjVgZ-0wykzHqUYuJXK4AiaIo63sDRSVRh3sLE7ap9GCdeopiQaoFaycNKdSGjJXbUrDnqEurnIoZNOGY-M8TCh8VHoTHrbmoMTxVHoRhIHer3ML2vdKVVa8J622hX/s800/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Mountain Climbers"
border="0"
data-original-height="495"
data-original-width="800"
height="396"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwyQh3QB2pqg5nWj1qsk6nNDRtwvt_DxotAo1PJsME0uTGyNRAC0oRuR1vymK2GrbjVgZ-0wykzHqUYuJXK4AiaIo63sDRSVRh3sLE7ap9GCdeopiQaoFaycNKdSGjJXbUrDnqEurnIoZNOGY-M8TCh8VHoTHrbmoMTxVHoRhIHer3ML2vdKVVa8J622hX/w640-h396/workout.gif"
title="Mountain Climbers"
width="640"
/></a>
</div>
<br />
<div><br /><!-- adsense2 --></div>
<div>
<span style="color: red; font-size: medium;"
><b>4. Foot to Foot Crunch</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_din0ORCM68ONzRn9T6gXjKeHBmF_MuX2FOR_YVlewiWIs3cT1bw2gku6ERPMc-JB79Gac4ThWGQHhuRKNv53HFng7do_pgLrXr7v2cVn7GyB3a-2y0v4zsoLQWw-2A7xR7fX5GSicFP0Yv1mXBkuNd2S5SbmotS5mbJkctwLgT-Av37LGvaHqLM5ad19/s600/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Foot to Foot Crunch"
border="0"
data-original-height="600"
data-original-width="600"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_din0ORCM68ONzRn9T6gXjKeHBmF_MuX2FOR_YVlewiWIs3cT1bw2gku6ERPMc-JB79Gac4ThWGQHhuRKNv53HFng7do_pgLrXr7v2cVn7GyB3a-2y0v4zsoLQWw-2A7xR7fX5GSicFP0Yv1mXBkuNd2S5SbmotS5mbJkctwLgT-Av37LGvaHqLM5ad19/w640-h640/workout.gif"
title="Foot to Foot Crunch"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>5. Side Plank Hip Dip </b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLnY2ktnpKo1qcr7MReWu9ogdmHDUko0H2sGCprnMJbG_2nQUUlJuB80OB3nr7h5JtaJStCaXeMtB7i2bJ9x65MG2LD1gNsVCRCC0u4z8BJ-x6OV73IhU5kKwh3T6flTSNo_439lqMMckqJC0xVIij5o8Gh7COIIQpVPWuYC1U1YVEccxVfxlgfb4LRVgf/s524/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Side Plank Hip Dip"
border="0"
data-original-height="305"
data-original-width="524"
height="372"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLnY2ktnpKo1qcr7MReWu9ogdmHDUko0H2sGCprnMJbG_2nQUUlJuB80OB3nr7h5JtaJStCaXeMtB7i2bJ9x65MG2LD1gNsVCRCC0u4z8BJ-x6OV73IhU5kKwh3T6flTSNo_439lqMMckqJC0xVIij5o8Gh7COIIQpVPWuYC1U1YVEccxVfxlgfb4LRVgf/w640-h372/workout.gif"
title="Side Plank Hip Dip"
width="640"
/></a>
</div>
<div style="text-align: left;"><br /></div>
<span style="color: red; font-size: medium;"
><b>5+ - Pilates-2-Foot-Workout</b><br
/></span>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbEOHbX5Q2nErW_HG1O2_C0kcUzx32TmBhyphenhyphenrRvK5J9jTagiV-4Kmp0NDvxppMUzQynW6Vgwsb_waxYtPrxmDDe580tOXTD3d22f2HK9-SoYnhuEHp5RK1pbYWiJJfO3W_hH9R2B0TXa6S048Vv_rW4IB_jttHuaeTPAUkoI_rfEzW0psQ26PwawPAdtbYb/s620/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Pilates-2-Foot-Workout"
border="0"
data-original-height="400"
data-original-width="620"
height="412"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbEOHbX5Q2nErW_HG1O2_C0kcUzx32TmBhyphenhyphenrRvK5J9jTagiV-4Kmp0NDvxppMUzQynW6Vgwsb_waxYtPrxmDDe580tOXTD3d22f2HK9-SoYnhuEHp5RK1pbYWiJJfO3W_hH9R2B0TXa6S048Vv_rW4IB_jttHuaeTPAUkoI_rfEzW0psQ26PwawPAdtbYb/w640-h412/workout.gif"
title="Pilates-2-Foot-Workout"
width="640"
/></a>
</div>
<div><br /></div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-38546109302847885462024-01-12T10:45:00.043-05:002024-01-14T11:04:52.826-05:00Top 6 Exercises For 6-Pack Abs<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2wS8_L-mnzi6EzktGo6XGQ_yaZXqp8tIHOOTwnFZI8tLHpw9X6wQQ09RAeRV6N0FkEbIgDbZKKt1aKW8ACPvstQ7MjalRiy6aMiz-SkCJg84DRH7n-rSaXxM_DB4lDHusRe85eJ1pvUSOOVX4uH06J_qfYhfqCBmHuhAC9lb3P93-55z85vf2TJ86qJ5q/s800/workout.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Top 6 Exercises For 6-Pack Abs"
border="0"
data-original-height="419"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2wS8_L-mnzi6EzktGo6XGQ_yaZXqp8tIHOOTwnFZI8tLHpw9X6wQQ09RAeRV6N0FkEbIgDbZKKt1aKW8ACPvstQ7MjalRiy6aMiz-SkCJg84DRH7n-rSaXxM_DB4lDHusRe85eJ1pvUSOOVX4uH06J_qfYhfqCBmHuhAC9lb3P93-55z85vf2TJ86qJ5q/w640-h336/workout.png"
title="Top 6 Exercises For 6-Pack Abs"
width="640"
/></a>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>Do you want a well-defined six-pack and nice and fit body? Well, when it
comes to this question there no easy way around. Exercising is a must and
performing the right exercise is one of the most important things in the
process.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You can achieve a six pack only through a combination of nutritious foods
and core-strengthening exercises.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>Perform at least 3 sets of each exercise for 2-3 times per week.<!-- new 6 -->
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(adsbygoogle = window.adsbygoogle || []).push({});
</script></b
></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>1. Crunches (Reps: 15-20)</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnYdiBSixaQ4Ly5Tq-9Vorei6ycr9vtPJOin3z1UCqIaHsnaBjyyo9FTNJqFo5hTRwBYpZK_xvAv1GcjlUg5NsFrMWKqSMBaqxlOliL3PKO2rOqnu1E4n807v1wxTrucr6lXpTNxUnofpobve4hbjp84MAyRBdQf69S8UvAOnHWZYXNz-z4LF1f-8C9ds4/s552/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Crunches"
border="0"
data-original-height="287"
data-original-width="552"
height="332"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnYdiBSixaQ4Ly5Tq-9Vorei6ycr9vtPJOin3z1UCqIaHsnaBjyyo9FTNJqFo5hTRwBYpZK_xvAv1GcjlUg5NsFrMWKqSMBaqxlOliL3PKO2rOqnu1E4n807v1wxTrucr6lXpTNxUnofpobve4hbjp84MAyRBdQf69S8UvAOnHWZYXNz-z4LF1f-8C9ds4/w640-h332/workout.gif"
title="Crunches"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>First, you need to lie flat on your back with your feet flat on the
ground, with your knees bent at 90 degrees and then you can place your
feet up on a bench a few inches apart with your toes turned inwards and
touching. Next, you need to place your hands lightly on either side of
your head and keep your elbows in so that they are parallel to your body
and then you need to push your back down flat into the floor to isolate
your abdominal muscles.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Next gently curl your shoulders forward and up off the floor and continue
to push down into the floor with your lower back and then you need to
raise your shoulders about four to six inches only. After that, you need
to hold and squeeze your abdominal muscles for a count of one and then
return to the start position in a smooth movement.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>2. Russian Twists (Reps: 15-20 per side)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlgSv1l_l7P7uc6Kn25lwTTqjMdfOuOsNmJppmWlD3ukXy2Bag9QSrlI0FhsLfla4jwm_5enMPlpkvfqUmDPI9Xrf0wXZqoqbwqRIqqlHSDfdLr5lS69imogQ-EMgGRMy8zugKzssPBAtXdrogEjca6zooE1IhXJhk-B8KcknQTb1LJghcfZt2OdkvAeY/s852/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Russian Twists"
border="0"
data-original-height="479"
data-original-width="852"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlgSv1l_l7P7uc6Kn25lwTTqjMdfOuOsNmJppmWlD3ukXy2Bag9QSrlI0FhsLfla4jwm_5enMPlpkvfqUmDPI9Xrf0wXZqoqbwqRIqqlHSDfdLr5lS69imogQ-EMgGRMy8zugKzssPBAtXdrogEjca6zooE1IhXJhk-B8KcknQTb1LJghcfZt2OdkvAeY/w640-h360/workout.gif"
title="Russian Twists"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>To do this exercise you need to sit on the ground with your knees bent
and your heels are grounded and now gently lean back so your torso is at
45-degree angle to the floor. You need to make sure to keep your spine
straight and not curved and then extend your arms out in front of you.
Next, you need to raise your core and slowly rotate your arms. And your
upper body needs to be round to the right as far as you can and then make
a pause for a second. And next you need to reverse the movement all the
way around to the left as far as possible and that completes one
rep.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. Side Planks</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHSbFuxEpMNF_IQY7PsfuiZdqtmsLrsNwfRs2oPnbQg72icBh0BUK_EG5tyLVEbP6d6aViRSWCd3eoP1haf05SYHVEudXMX0Ch_g-cF0fLgUkC5aSbwepM6EOLRA_n_GkdKMAvz2jJMeuXX5Ta9sox4HOdJf61Bzvt7HjqN5upuB7fHNeMQ2_eOKmh8o8I/s354/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Side Planks"
border="0"
data-original-height="234"
data-original-width="354"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHSbFuxEpMNF_IQY7PsfuiZdqtmsLrsNwfRs2oPnbQg72icBh0BUK_EG5tyLVEbP6d6aViRSWCd3eoP1haf05SYHVEudXMX0Ch_g-cF0fLgUkC5aSbwepM6EOLRA_n_GkdKMAvz2jJMeuXX5Ta9sox4HOdJf61Bzvt7HjqN5upuB7fHNeMQ2_eOKmh8o8I/w640-h424/workout.gif"
title="Side Planks"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>First, you need to make sure to lie on your right side in a straight line
from head to feet, resting on your forearm and then your elbow should be
positioned directly under your shoulder. And next, while your abdominal
muscles are contracted with hips lifted off the floor you need to hold
this position for 20 to 40 seconds and then lower your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Time: 3 minutes (30 seconds x 3 reps per each side)<!-- new 5 -->
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<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>4. Bicycle Crunches (Reps: 15-20 per side)</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-lFK11sm8l8z-hxoH53Gem9d1QK2M2Olyxwn3fL1SFnV_nilf03pXHJp_7OHGKGEREc0tWtdKCAPjtwIj0f5NqzHK5b68eVsCHo2dglp2pwwyPkV0okSycQgH1cypUKinGj4uEKYuCmBVjy7FnvxIq7mKWZmuQKAHmMfk8cwgTM155VPx7wsfepjndIa/s860/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Bicycle Crunches"
border="0"
data-original-height="540"
data-original-width="860"
height="402"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-lFK11sm8l8z-hxoH53Gem9d1QK2M2Olyxwn3fL1SFnV_nilf03pXHJp_7OHGKGEREc0tWtdKCAPjtwIj0f5NqzHK5b68eVsCHo2dglp2pwwyPkV0okSycQgH1cypUKinGj4uEKYuCmBVjy7FnvxIq7mKWZmuQKAHmMfk8cwgTM155VPx7wsfepjndIa/w640-h402/workout.gif"
title="Bicycle Crunches"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You need to sit on your glutes with your body at a 45 degrees angle and
now you need to put your hands behind your head. But you need to bring
your left knee in towards your right elbow while straightening your right
leg. Then you need to switch sides and then do the same movement on the
other side to complete one rep.<!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>5. Leg Raises (Reps: 15-20)</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLKEZfABTZiLNHfYTdxhCmrCQc2bW3KJklR5j3zvDQda32f0VbAcVKVsoCEhWIdkydy6-hlaV13MJ0fED5l5ECR7Aa58sQu_TchjS5FrlFYy9UwsTUS9ClPYY_KTRaaTWaU2f-sC3frWMGWA0ob-E304rJHTsHGGwq11krkQtJ3EMWmm8Cl1L5pLGRErX2/s800/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Leg Raises"
border="0"
data-original-height="533"
data-original-width="800"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLKEZfABTZiLNHfYTdxhCmrCQc2bW3KJklR5j3zvDQda32f0VbAcVKVsoCEhWIdkydy6-hlaV13MJ0fED5l5ECR7Aa58sQu_TchjS5FrlFYy9UwsTUS9ClPYY_KTRaaTWaU2f-sC3frWMGWA0ob-E304rJHTsHGGwq11krkQtJ3EMWmm8Cl1L5pLGRErX2/w640-h426/workout.gif"
title="Leg Raises"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Firs lay down on your back and place your hands on the floor. Raise your
legs up in the air and hold them for several seconds. Lower your
legs down without touching the floor and lif them again. Repeat this
exercise 10 times.<!-- fitnes first 2 -->
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</script></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>6. Regular Planks</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkuVXyR0wOvVTCvDj4_ex11JFXmy3OVp1Mfdr7ecWI1Sr9JifjnlLscyh6MYfv_mOAaje2YXDaQzlr2_FFU1HLiC0cA2jSLRQjrZwpiLXfdgMHr7UroPfX6IfW3jAw5QBYG7Qywlp8z4JR083ilIFJdQvH3UGNvSd_SlE0Q1ZFChyphenhyphencs5J7M9TJVF6XwBlB/s463/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Regular Planks"
border="0"
data-original-height="249"
data-original-width="463"
height="344"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkuVXyR0wOvVTCvDj4_ex11JFXmy3OVp1Mfdr7ecWI1Sr9JifjnlLscyh6MYfv_mOAaje2YXDaQzlr2_FFU1HLiC0cA2jSLRQjrZwpiLXfdgMHr7UroPfX6IfW3jAw5QBYG7Qywlp8z4JR083ilIFJdQvH3UGNvSd_SlE0Q1ZFChyphenhyphencs5J7M9TJVF6XwBlB/w640-h344/workout.gif"
title="Regular Planks"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>-First, start with the pushup position so that your upper part of the
body must be straight in line with the elbows. And then toes when they are
slightly raised and keep up this straight position, take deep breaths, and
feel the muscles getting strong. You need to make sure you contract the
buttock muscles, equally divide the weight into both legs and elbows to
have more strength and balance.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-71275886035352831502024-01-12T09:57:00.008-05:002024-01-14T10:24:10.650-05:005 Simple Exercises That Will Transform Your Body in Just Four Weeks<div style="text-align: left;">
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<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC292c_BBxwIlVzTt0_ufwc8JlSf3q3QJHY96JdxC9wdgKP0vQyUPItlRcUN1dICv1hVzuO-GQH20k7tS0XcPo_T2lyN5ena6f3mB3Ld83kSsKxrwiWQEpRPQTxgMh6KSzl2WBEGj6qGipeWqNI8EeA6FopjTrrQNTy7z7k79Ag4tyVbjqTt6d3iJcNGVg/s800/41318102355_362127851e_o.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="5 Simple Exercises That Will Transform Your Body in Just Four Weeks"
border="0"
data-original-height="419"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC292c_BBxwIlVzTt0_ufwc8JlSf3q3QJHY96JdxC9wdgKP0vQyUPItlRcUN1dICv1hVzuO-GQH20k7tS0XcPo_T2lyN5ena6f3mB3Ld83kSsKxrwiWQEpRPQTxgMh6KSzl2WBEGj6qGipeWqNI8EeA6FopjTrrQNTy7z7k79Ag4tyVbjqTt6d3iJcNGVg/w640-h336/41318102355_362127851e_o.png"
title="5 Simple Exercises That Will Transform Your Body in Just Four Weeks"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>When you do workout challenges the best thing is that these programs are
already tested and proven successful. All you have to do is to follow the
instructions and the results are guaranteed.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Another thing is that you can always learn more exercises and activate
all sort of different muscles in your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>In today’s article, we present to you a challenge that is 30 days long
and is only consisted of 4 weeks. For this particular challenge, you don’t
have to go to the gym, but you can do the exercises in the comfort of your
home. We recommend you to practice these exercises in the morning so your
body will activate and you will fresh and energized during the day.<!-- new 6 -->
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</script></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Plank</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr-FATFgnzlv_iLq1cM0cthsSolIKugbw_EiS-0NxWV1DQz0fs83OTp4CSh9DGWdWvY1jhVhYw8KuScX0bRaRaYKCi-juBY2PPmJyfPXAKf_7xf2i7PL2b6CzzzmfZ2vIHMn6z4bkCndKjhxXp5YXPURLnSGUnwYhnWKH2cLVGGMux9EgM6kRC3Di5gKBw/s362/workout'.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank"
border="0"
data-original-height="144"
data-original-width="362"
height="254"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr-FATFgnzlv_iLq1cM0cthsSolIKugbw_EiS-0NxWV1DQz0fs83OTp4CSh9DGWdWvY1jhVhYw8KuScX0bRaRaYKCi-juBY2PPmJyfPXAKf_7xf2i7PL2b6CzzzmfZ2vIHMn6z4bkCndKjhxXp5YXPURLnSGUnwYhnWKH2cLVGGMux9EgM6kRC3Di5gKBw/w640-h254/workout'.jpg"
title="Plank"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Plank is a static exercise. There are no movements, and the most
important thing is to hold the body properly. Lie on the floor with your
stomach down. Bend your elbows by 90 degrees and lie in a resting position
leaning against them. The body must form a straight line from head to
toe.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Push-ups</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVnEstnkOhp-wBVk96pdixWvHH6yMbIDDWK5MuNoe4z-49-qAiPOMOuLul_yrKkyDZ7RbpyAc8Pt0s9Jy6ZhOYlww82f-QWlNE5XzuoBzEu80LBrBATS0yWXKt6RTxnJO6t179kgjhN6XMBZzAw55ShWSx_p7iL6lr7bbboRYHtPADV1BA7m5l4C_Jx6XS/s540/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="The Push-Up:"
border="0"
data-original-height="540"
data-original-width="540"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVnEstnkOhp-wBVk96pdixWvHH6yMbIDDWK5MuNoe4z-49-qAiPOMOuLul_yrKkyDZ7RbpyAc8Pt0s9Jy6ZhOYlww82f-QWlNE5XzuoBzEu80LBrBATS0yWXKt6RTxnJO6t179kgjhN6XMBZzAw55ShWSx_p7iL6lr7bbboRYHtPADV1BA7m5l4C_Jx6XS/w640-h640/workout.gif"
title="The Push-Up:"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Start on your hands and knees with your hands underneath your shoulders.
Then come onto the balls of your feet and the heels of your hands, and
then walk the feet back until you are in the plank position. Bend your
elbows, lowering your body down. Then slowly push yourself back up to the
starting position. Make 10 repetitions of this exercise and move without
resting to the last one<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Squats</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2CtKscjpWqEjm5IEouDfQxcgfmaoJn16Sd-KHa784vpOaL80dklX9JCO2Sca0CWd8bR_vA_Eyqx4Fp9v08GY2NxwWhAn6GTVcuQ3rCGtD-NVoMBB9BEYVJaa-6rkqDxC3jJjRVeczBO5WeLlGF0UOrDt65ov-OgPmGfbWS0FJ1-R3EEnKl9Zd1-ALU07C/s768/workout'.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="The Squat:"
border="0"
data-original-height="391"
data-original-width="768"
height="326"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2CtKscjpWqEjm5IEouDfQxcgfmaoJn16Sd-KHa784vpOaL80dklX9JCO2Sca0CWd8bR_vA_Eyqx4Fp9v08GY2NxwWhAn6GTVcuQ3rCGtD-NVoMBB9BEYVJaa-6rkqDxC3jJjRVeczBO5WeLlGF0UOrDt65ov-OgPmGfbWS0FJ1-R3EEnKl9Zd1-ALU07C/w640-h326/workout'.jpg"
title="The Squat:"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Start the exercise by standing on both your feet, so that the same will
be on a wider distance. Curl the knees until the thighs get into a
parallel position with the ground. Bring the body weight into your foot
rear areas;</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Start moving towards down so that the leg will rectify completely. In
order to take full advantage of the exercise, press the glutes at the
highest point of the movement;<!-- new 5 -->
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</script></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Bird-dog</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh69zDybRtOR4xmJUprHA_9d-NMU8QiHNiPThCL2XaT8gs-jcdidZ5guDOByha6OhohL5WwkU2LuH1LIDmuvyUSLcbJKFDYNBYTuijOj1yClaEPY0WPQDTAzLkcxqGVgyy3Wli-YGe6IUYVepCSMd_nyupAH-p8sLW07N63sBl2pH0T4MaqV2dw9DMXDkdX/s480/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Bird-dog"
border="0"
data-original-height="270"
data-original-width="480"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh69zDybRtOR4xmJUprHA_9d-NMU8QiHNiPThCL2XaT8gs-jcdidZ5guDOByha6OhohL5WwkU2LuH1LIDmuvyUSLcbJKFDYNBYTuijOj1yClaEPY0WPQDTAzLkcxqGVgyy3Wli-YGe6IUYVepCSMd_nyupAH-p8sLW07N63sBl2pH0T4MaqV2dw9DMXDkdX/w640-h360/workout.gif"
title="Bird-dog"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>From a plank position, prop yourself on your knees and hands then
simultaneously stretch one leg and the opposite arm, maintaining both
perfectly straight.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Hold for a moment, then lower them down and repeat with the other leg and
arm. This exercise increases core strength in both abs and lower
back.<!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Lying hip raises</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8rAJLoPiZ6BzMH_KfU8WG6Gzmo23b2U19sxHjk_aWGY4hfGqOLfuBci6b5L7WpzVZuJ7qEzzYHfVwJlPO4OwBtK0kgpcrt-XJoiHs-TCjKujQmchIl3tcvJmB1nbNEEUjyMRcmuj3Zl1_kDLbyEEzHr0x9YeqLJROJUUko_68DRtsLN8fmkZ50fy1LEyY/s499/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Lying hip raises"
border="0"
data-original-height="331"
data-original-width="499"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8rAJLoPiZ6BzMH_KfU8WG6Gzmo23b2U19sxHjk_aWGY4hfGqOLfuBci6b5L7WpzVZuJ7qEzzYHfVwJlPO4OwBtK0kgpcrt-XJoiHs-TCjKujQmchIl3tcvJmB1nbNEEUjyMRcmuj3Zl1_kDLbyEEzHr0x9YeqLJROJUUko_68DRtsLN8fmkZ50fy1LEyY/w640-h424/workout.gif"
title="Lying hip raises"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>-So, first you need to lie face up on the floor, knees bent keeping your
feet flat and then you need to raise your hips up until your body is in
line from your knees to your shoulders. And flexing, or tightening, your
glutes at the top of the hip raise is key, that’s what says Kant and also
says that you really want to focus on pulsing the muscle in order to make
the exercise effective. Then you need to slowly lower your hips back to
the floor, this is one rep and repeat 10 times for one complete set.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-90301935296824182982024-01-12T09:23:00.000-05:002024-01-14T09:51:30.491-05:006 Exercises To Lose Inner Tight Fat Fast<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD5-kXmon0nCsNeFJP4O4-y7MIh458itrjGpc-qCcj5Yy8KTL3Y2_oxAfc-K5bXjFoaZB_kb6tl3hycnzcYnBrlZQxPlhJ6MIZ3-9_B3zuhkM6XnhrxngiJ1xIsnZlL2MKaBIH-km5tu2EhedWMd-XKkTsxyrC46Oq4tWShOpFKXnAOspQdLRvFCq15DGX/s800/6%20Exercises%20To%20Lose%20Inner%20Tight%20Fat%20Fast.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="6 Exercises To Lose Inner Tight Fat Fast"
border="0"
data-original-height="408"
data-original-width="800"
height="326"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD5-kXmon0nCsNeFJP4O4-y7MIh458itrjGpc-qCcj5Yy8KTL3Y2_oxAfc-K5bXjFoaZB_kb6tl3hycnzcYnBrlZQxPlhJ6MIZ3-9_B3zuhkM6XnhrxngiJ1xIsnZlL2MKaBIH-km5tu2EhedWMd-XKkTsxyrC46Oq4tWShOpFKXnAOspQdLRvFCq15DGX/w640-h326/6%20Exercises%20To%20Lose%20Inner%20Tight%20Fat%20Fast.png"
title="6 Exercises To Lose Inner Tight Fat Fast"
width="640"
/></a>
</div>
</div>
<div style="text-align: left;">
<div><br /></div>
<div>
<span style="font-size: medium;"
>Making your legs sexy and fit does requires exercising and a healthy
diet. It’s not a secret anymore that the most problematic parts of a
woman’s body are – the hips and thighs!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6 of the best exercises to remove inner tight fat:</b><!-- new 6 -->
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</script></span
>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<span style="color: red; font-size: medium;"><b>1.Squat with ball</b></span>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6TIQ0LPtQuS5Mahcd2FIIgQFTemO_2kdrrARY93Dc6hXz6rNJjj6MsUvKX03BbT7dFk8C9Lct3mx7fVMBUISTyGK_tYHDPDkUE1bc3iTcw4fF3aECXdfJnnlcDAcHoQWrXhJuh8lh9_vHGtd5IVQR0V7im0BcHjUMgZ1hYAGaZwGXwIdv54189u5RZfFX/s460/pxfuel.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Squat with ball"
border="0"
data-original-height="326"
data-original-width="460"
height="454"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6TIQ0LPtQuS5Mahcd2FIIgQFTemO_2kdrrARY93Dc6hXz6rNJjj6MsUvKX03BbT7dFk8C9Lct3mx7fVMBUISTyGK_tYHDPDkUE1bc3iTcw4fF3aECXdfJnnlcDAcHoQWrXhJuh8lh9_vHGtd5IVQR0V7im0BcHjUMgZ1hYAGaZwGXwIdv54189u5RZfFX/w640-h454/pxfuel.jpg"
title="Squat with ball"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Put an exercise ball between you and the wall. Have it up to the curve of
your back. With your feet shoulder-width apart, stand while pressing the
ball against the wall. Slowly bend your knees and lower yourself about 5
to 10 inches. Make sure your shoulders are leveled and hips square.
Maintain this sitting position for about 3-5 seconds then slowly stand
back up. Maintain the ball’s pressure on your back. Repeat until your form
starts to break. Work your way up to at least 10 per set. Rest time is 30
seconds.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2.Jump Squat</b></span>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqNjKRrVOD6adsT9sFTXNmts0yuGNznLboMXQLvKBSQVFcXjOlLwt5FnMjcZOW-L86gg9ZPJs-8tG0W5rfgnqtlSe-ZwLoPl-sMM4FdUxJxe963I-S7sQc8sAQC_HHR96rEtfjtd1ZKRVcBrOwwPG11PObnvTHZDrL0AZLM4pBg26m_MDhn4u9lrJ2risT/s540/MtWmSMx4bNLi.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Jump Squat"
border="0"
data-original-height="303"
data-original-width="540"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqNjKRrVOD6adsT9sFTXNmts0yuGNznLboMXQLvKBSQVFcXjOlLwt5FnMjcZOW-L86gg9ZPJs-8tG0W5rfgnqtlSe-ZwLoPl-sMM4FdUxJxe963I-S7sQc8sAQC_HHR96rEtfjtd1ZKRVcBrOwwPG11PObnvTHZDrL0AZLM4pBg26m_MDhn4u9lrJ2risT/w640-h360/MtWmSMx4bNLi.gif"
title="Jump Squat"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Start with your shoulders wide apart and your legs as well. Keep your
back straight as you go down with your butt as you ware sitting. Hold it
for a few seconds and then go up in the initial position. You are allowed
to make several arrangements of 10 repetitions if one set of 20
repetitions is too much for you. The exercise needs to be performed during
a period of 30 seconds per each side.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3.Leg Circles</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigo8GcV4p8k3qyGA6mS6cjtJTwn3C2n_yPp_cdkXKSXaYSUJYqfwhL1TXk3P9m2qKxY7rqMAfgBss5-SrSmkYswJv2tZOJxWuCvY3_gK2bKwDCQ4NUVqie3yOS0zbpJUvqPW9UyLvCPUCQDNjdSwhZTh2QI0xlLeuYh2zmGW4aL_cQgkEZv14_Ab4_SFFN/s700/MtWmSMx4bNLi.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Leg Circles"
border="0"
data-original-height="560"
data-original-width="700"
height="512"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigo8GcV4p8k3qyGA6mS6cjtJTwn3C2n_yPp_cdkXKSXaYSUJYqfwhL1TXk3P9m2qKxY7rqMAfgBss5-SrSmkYswJv2tZOJxWuCvY3_gK2bKwDCQ4NUVqie3yOS0zbpJUvqPW9UyLvCPUCQDNjdSwhZTh2QI0xlLeuYh2zmGW4aL_cQgkEZv14_Ab4_SFFN/w640-h512/MtWmSMx4bNLi.gif"
title="Leg Circles"
width="640"
/></a>
</div>
<br
/></span>
</div>
<div>
<span style="font-size: medium;"
>Lie on your back. Have your arms at the sides while the palms are facing
down. Start out with one foot thrust upward towards the ceiling. Lift the
legs without lifting your butt on the floor. Rotate the leg slightly
outward. Breathe and hold your breath while you trace a circle with the
lifted leg. Move your whole leg while keeping the rest of your body still
and flat on the floor. Rotate the legs around 5 times clockwise and
another 5 times counterclockwise. Switch with the other leg and repeat
this 3-5 times.<!-- new 5 -->
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</script></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4.Dumbbell Lunge</b></span>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUq3dDotDanLKcbx8aomo53L1r8RIgD9_T2B27M2CP_NZTzCTuY-ERfkL8-AFfqR-0SWQVNM_CXl07yEBwUahQ5RB2fRSV4XKlGhewZjoelUtafdN_F7ujDRW-puMi8jfoZ0CDduii8ATCqylS5aLX081pQaBw3BIudoYZSQTSfUpBMe5IVaeSov2cp94a/s399/MtWmSMx4bNLi.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Dumbbell Lunge"
border="0"
data-original-height="265"
data-original-width="399"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUq3dDotDanLKcbx8aomo53L1r8RIgD9_T2B27M2CP_NZTzCTuY-ERfkL8-AFfqR-0SWQVNM_CXl07yEBwUahQ5RB2fRSV4XKlGhewZjoelUtafdN_F7ujDRW-puMi8jfoZ0CDduii8ATCqylS5aLX081pQaBw3BIudoYZSQTSfUpBMe5IVaeSov2cp94a/w640-h426/MtWmSMx4bNLi.gif"
title="Dumbbell Lunge"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This exercise is best performed with dumbbells. The only thing you need
to do is hold the dumbbells and stay straight. After you position
yourself, place one food diagonally out to the side, switching the weight
and returning to the initial position. Repeat and switch legs.<!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>5. Plie</b></span>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8BIcfuUUuzqI9kS7wV7-ywyrG95LEMiQ_vWWkgRfuAufVmLFAmmHdtDsYtsR59XYsnEzyiqmwoFCqJjQT_nqV2dQQjUisx2M8KorO8k4JwFNTPl6lWY1XD2TFuZQQIyqDJ6OeWHcMX_7TKwSDK0EW900LIYdpOhOv0L3hQdkY0HGfOG8S-xyMCtnegLWx/s401/MtWmSMx4bNLi.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plie"
border="0"
data-original-height="267"
data-original-width="401"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8BIcfuUUuzqI9kS7wV7-ywyrG95LEMiQ_vWWkgRfuAufVmLFAmmHdtDsYtsR59XYsnEzyiqmwoFCqJjQT_nqV2dQQjUisx2M8KorO8k4JwFNTPl6lWY1XD2TFuZQQIyqDJ6OeWHcMX_7TKwSDK0EW900LIYdpOhOv0L3hQdkY0HGfOG8S-xyMCtnegLWx/w640-h426/MtWmSMx4bNLi.gif"
title="Plie"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Stand with feet slightly wider than shoulder distance apart and toes
turned out into a 45-degree angle. Bend knees and lower your torso,
keeping your back straight and abs tight. Squeeze your glutes and come to
standing position.<!-- fitnes first 2 -->
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</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>6.Hip Bridge</b></span>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlOQfe8Tvt8gFlKEtWNWrVXXxHrBgaJrm0Q2WjTSxQMjgNh5_0CzRbheaoq6RUbyf_6Q9LMPN6xnyZ-CSgAsn1R9PinaTopmIv7Ga2bm0AABtvMUzgwKpuN2NITA7b4xw5YDy3okMPFs6ce_whynmQd497zAlFHunQhP-DqRzy56fkbiFFK1FPQ2fx2JJq/s700/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Hip Bridge"
border="0"
data-original-height="463"
data-original-width="700"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlOQfe8Tvt8gFlKEtWNWrVXXxHrBgaJrm0Q2WjTSxQMjgNh5_0CzRbheaoq6RUbyf_6Q9LMPN6xnyZ-CSgAsn1R9PinaTopmIv7Ga2bm0AABtvMUzgwKpuN2NITA7b4xw5YDy3okMPFs6ce_whynmQd497zAlFHunQhP-DqRzy56fkbiFFK1FPQ2fx2JJq/w640-h424/workout.gif"
title="Hip Bridge"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This exercise will tone the core muscles and glutes. Sit on the floor and
place barbell over your legs. Then roll the bar so that it is directly
about your hips. Laing on the floor start by driving through with your
heels, extending your hips vertically through the bar. You should extend
as far as you can and then reverse in the starting position. Repeat it
several times</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-69491966770323022622022-10-24T23:32:00.004-04:002022-10-26T23:35:50.794-04:00The Best Plank Variation You Should Try During Your Workout<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJkjBGsY9V5A2Gevco1W-Ik50zQFDH-m4dDrL2IPx00znnY5TbJ85XWbJ2h-w2H8X77Acwqi7CJ2dsGzvyDYNXbC7bwyq7Rpt8MnyV9viU6aHc7w55tnVtJBKafJRslXzmeuLFDAP6aQCyI8ZiFWXJdX5yOIn6SgVVRMC-PkPLZKjHrr8nYQZ4pF599w/s640/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Best Plank Variation You Should Try During Your Workout"
border="0"
data-original-height="380"
data-original-width="640"
height="380"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJkjBGsY9V5A2Gevco1W-Ik50zQFDH-m4dDrL2IPx00znnY5TbJ85XWbJ2h-w2H8X77Acwqi7CJ2dsGzvyDYNXbC7bwyq7Rpt8MnyV9viU6aHc7w55tnVtJBKafJRslXzmeuLFDAP6aQCyI8ZiFWXJdX5yOIn6SgVVRMC-PkPLZKjHrr8nYQZ4pF599w/w640-h380/1.jpg"
title="Best Plank Variation You Should Try During Your Workout"
width="640"
/></a>
</div>
<br />
</div>
<div style="text-align: left;">
<div>
<span style="font-size: medium;"
>Ranked as one of the top exercises that target the core, particularly the
oblique abdominal muscles, the plank exercise rises above the rest in
simplicity, efficiency and practicality. Planks are mentioned in almost
every top 10 article discussing core muscle workouts. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It does not require equipment or any other special contraptions to
perform. </span
>
</div>
<div>
<span style="font-size: medium;"
>If you have a body, you can do the plank exercise.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The basic concept of the plank exercise is to assume a well-balanced (or
isometric) stationary position while contracting certain muscles or muscle
groups and holding it for a particular length of time. <!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"
>While the concept may seem simple, it has been proven to be very
effective in exercising and strengthening your core muscles.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
> The Transverse Abdominis, the muscles the lie deep beneath the
obliques that wrap around your spine to protect it and give you stability;
the Rectus Abdominis – extending along the front of your abdomen and is
more commonly known as the “six-pack” muscles; the Erector Spinae or the
muscles that run along your lower back up to your neck; the External
Obliques or the “love handle” muscles around your waist; and the Internal
Obliques which is located under the external obliques. </span
>
</div>
<div>
<span style="font-size: medium;"
>These muscle groups are all involved in performing plank exercises
properly.</span
>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<span style="font-size: medium;"
>But the benefits don’t end with these core muscles, as variations of the
plank exercise are n fact total body workouts as they strengthen not only
your midsection as described above but also your upper-body muscles
(including the pectoral and serratus muscles) and lower-body muscles (such
as the quadriceps, tensor fasciae latae and sartorius).</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>And as the plank exercise helps stabilize your hips and spine, it also
improves your posture and helps prevent and even correct postural
defects.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It is also a very efficient exercise for reducing stress. </span
>
</div>
<div>
<span style="font-size: medium;"
>When muscles tighten and tension develops, exercise can stretch and relax
them; and in the process, improving your mood and mental
well-being. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Finally, if you feel like you eventually will be want to get into a more
physically rigorous workout regimen, this exercise will strengthen your
core and provide a stable platform to workout from. </span
>
</div>
<div>
<span style="font-size: medium;"
>Which is always a good idea from a back safety and workout efficiency
standpoint.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Convinced that you’d like to give it a try? Here are the top five basic
yet very effective plank exercises people use every day to help get you
started:<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>1. BASIC PLANK – </b></span
>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS0keS4JjpES9u3a56CiiQht8GJGGOHE53vhFxZaxcxUESxwEt-Gv8N-RbTy5ps8hGAfBU00ovNB_x4HAzbiyKAM9dttiOlFIk2wf0Om4hyphenhyphenbzJAPKcFZ9kvMlAUO-OhG52lDGB56ZIRq4l/s425/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="BASIC PLANK"
border="0"
data-original-height="282"
data-original-width="425"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS0keS4JjpES9u3a56CiiQht8GJGGOHE53vhFxZaxcxUESxwEt-Gv8N-RbTy5ps8hGAfBU00ovNB_x4HAzbiyKAM9dttiOlFIk2wf0Om4hyphenhyphenbzJAPKcFZ9kvMlAUO-OhG52lDGB56ZIRq4l/w640-h424/01.jpg"
title="BASIC PLANK"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lie face down on the floor (use a mat or do this on a carpet or rug) as
in a push-up position. Then bend your elbows and place your forearms
closely on the sides of your chest down on the mat pointing
forward. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Using your forearms and toes, slowly raise your self while keeping your
whole body perfectly straight with no part of your body sagging or bending
leaving only your toes and forearms touching the floor. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Maintain this position initially for about 10 seconds, then increase the
length of time in 10-second increments until you’re eventually able to do
this for as long as two minutes. Remember to keep your head relaxed and
facing the floor and to focus the tension around your midsection while
doing this.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>2. BASIC PLANK Variation – </b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>if you find it too hard to do the above basic plank exercise, start with
this simple modified version: Instead of lifting yourself up with your
forearms and toes, lift yourself using your forearms and knees instead.
But as in the original version, remember to keep a straight line from your
shoulders down to your feet to make this exercise work.</span
>
</div>
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async=""
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></script>
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<span style="color: red; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b><span style="color: red;">3. LEG LIFTS –</span></b></span
>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6cIF_dBnyiICcAQq5GvZPZGSZrdPtvj3Xoch2_6zcdRT5uKNOy9w_xHhzN9HQfCJQcvFcVj0jTLURlItJB-gt3hC9nWfJKp0AUwVfpgH57W6UjOFfeGqNkEosw0o4PV6jwML8ip5KRhe7/s660/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="LEG LIFTS"
border="0"
data-original-height="299"
data-original-width="660"
height="290"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6cIF_dBnyiICcAQq5GvZPZGSZrdPtvj3Xoch2_6zcdRT5uKNOy9w_xHhzN9HQfCJQcvFcVj0jTLURlItJB-gt3hC9nWfJKp0AUwVfpgH57W6UjOFfeGqNkEosw0o4PV6jwML8ip5KRhe7/w640-h290/01.jpg"
title="LEG LIFTS"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b><span style="color: red;"></span></b>Using the same position, this
time slowly lift one leg up about 7-8 inches off the floor, keep it up for
two seconds then slowly put it down and do the same with the other leg. Do
three sets with about 10 reps per set.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b><span style="color: red;">4. ARM LIFTS –</span></b
> </span
>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgviOJpAhNDwzHtbqbv2l80VKAY_ArrmhVdTc1JNfvcoBLpAGrUfqucgm5lxDFYgkDLqLPUDjCDDOqdeMbf0XowIrSKMvaYhyxu3lbhBcNjmMn2FkJKfEFeX1JaZ7WatFayygfwGiKWjBoS/s800/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank arm lifts"
border="0"
data-original-height="800"
data-original-width="800"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgviOJpAhNDwzHtbqbv2l80VKAY_ArrmhVdTc1JNfvcoBLpAGrUfqucgm5lxDFYgkDLqLPUDjCDDOqdeMbf0XowIrSKMvaYhyxu3lbhBcNjmMn2FkJKfEFeX1JaZ7WatFayygfwGiKWjBoS/w640-h640/01.jpg"
title="Plank arm lifts"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Again, from the original basic plank exercise position, slowly shift your
weight on one arm and carefully lift the other arm, extending it in front
of you for 2-3 seconds before slowly going back to the original position.
Then repeat the same sequence with the other arm. If you’re feeling really
adventurous, try the arm & leg lift.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b><span style="color: red;">5. SIDE PLANK –</span></b></span
>
</div>
<div>
<span style="font-size: medium;"
><b
><span style="color: red;"><br /></span></b
></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi7TXPs2OUZKSG_ApgAxg7-mavCb4mWOLA7TdqMuxnouXqXw-o9lO-9RXWGFC6VBAtDpLAfsruNEkHc5paFbFQmn3gZSGOSy2yk_NlHVNw3hE3BAKcZCbAOm2ltl4XpcTBkj9hlBs3CpR8/s1920/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="SIDE PLANK"
border="0"
data-original-height="1080"
data-original-width="1920"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi7TXPs2OUZKSG_ApgAxg7-mavCb4mWOLA7TdqMuxnouXqXw-o9lO-9RXWGFC6VBAtDpLAfsruNEkHc5paFbFQmn3gZSGOSy2yk_NlHVNw3hE3BAKcZCbAOm2ltl4XpcTBkj9hlBs3CpR8/w640-h360/01.jpg"
title="SIDE PLANK"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on your side this time, with your elbow resting right beneath
your shoulder and your forearm extended in front of you. Slowly and
carefully lift your body on your elbow, still remembering to keep your
whole body straight. Keep this position for about 10 seconds before slowly
lowering yourself back to the floor starting at your hip. Repeat this
sequence three times before switching to the other side of your
body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Mind your breathing when doing the above plank exercises. They work best
with deep diaphragmatic breathing – inhaling deeply through your nose
filling your stomach with air and slowly exhaling through your
mouth.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>These five basic plank exercises are a great way to introduce your body
to this highly effective yet very simple exercise routine and are the
foundation of any personal trainer’s core workout pyramid.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-21557378305065752322022-10-23T16:37:00.004-04:002022-10-23T16:37:46.928-04:0030-DAY WORKOUT CHALLENGE TO LOSE ARM FAT<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbnodnsKfgnNNR4WNVwtLfiFmQEB9Mtv-WuYtBBqpFpkDNI2JHVNPfy1L9KQ3AjhcOqHrwK9dBOLeYfnpbOXYSLs6Vnu2kgaq3FV4dimAyoT6GF3VgLh240CN6pANv-D33l2qJJvum5Uz9lc9GME7WkhW6AQDYu1LnYspdIYTn54L1C6zzc7o64paiBA/s1200/0.png"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="30-DAY WORKOUT CHALLENGE TO LOSE ARM FAT"
border="0"
data-original-height="650"
data-original-width="1200"
height="346"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbnodnsKfgnNNR4WNVwtLfiFmQEB9Mtv-WuYtBBqpFpkDNI2JHVNPfy1L9KQ3AjhcOqHrwK9dBOLeYfnpbOXYSLs6Vnu2kgaq3FV4dimAyoT6GF3VgLh240CN6pANv-D33l2qJJvum5Uz9lc9GME7WkhW6AQDYu1LnYspdIYTn54L1C6zzc7o64paiBA/w640-h346/0.png"
title="30-DAY WORKOUT CHALLENGE TO LOSE ARM FAT"
width="640"
/></a>
</div>
</div>
<div style="text-align: left;">
<br />
<div>
<span style="font-size: medium;"
>How it works: Do the exercises shown on the table for the prescribed
number of repetitions and sets, then you have a day of rest, so when is
that day you can do what you want, to take a nap and do what makes you
happy, so your body and mind can get a nice, peaceful day.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>But if you are a beginner, know your boundaries and encourage yourself at
your own pace, and if you are looking for an additional challenge, add an
additional set to make your training even more challenging.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>In the picture below are given instructions for a 30-day arm
workout.</b
><br><br><!-- fitness tips -->
<ins class="adsbygoogle"
style="display:block"
data-ad-client="ca-pub-7523641173150383"
data-ad-slot="5036145087"
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<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>PUSH-UPS</b></span>
</div>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_DYCkQHaye1_UzFZCTkRAcVntgz_0hy9i9X3G2mxUA2Y5LY2PUkCw6eBCCowNsBzHfYW55gWnnJPPvKFfeVZDL7UEXcqpoZ0Zzz3OI9tiaW-frC0Jdb2ZiJ9wdQ8zq1gRwnMYM5-Uc6ASBYgGj312TUGiFONa34MsiDi5JJ-sk-b3LO6zUCizZ9-JVA/s450/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="PUSH-UPS"
border="0"
data-original-height="338"
data-original-width="450"
height="480"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_DYCkQHaye1_UzFZCTkRAcVntgz_0hy9i9X3G2mxUA2Y5LY2PUkCw6eBCCowNsBzHfYW55gWnnJPPvKFfeVZDL7UEXcqpoZ0Zzz3OI9tiaW-frC0Jdb2ZiJ9wdQ8zq1gRwnMYM5-Uc6ASBYgGj312TUGiFONa34MsiDi5JJ-sk-b3LO6zUCizZ9-JVA/w640-h480/workout.gif"
title="PUSH-UPS"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>● Start on all fours with your hands on the floor, slightly wider
than vertical with your shoulders, but in line with them.</span
>
</div>
<div>
<span style="font-size: medium;"
>● The body should form a straight line from the shoulders to the
ankles.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Squeeze your abs to the maximum and keep them tight.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Lower your body until your chest almost touches the floor, making
sure your elbows are tucked in close to your torso.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Pause and return to the starting position.</span
>
</div>
<div><span style="font-size: medium;">● Do 20 repetitions.<!-- adsense --></span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>TRICEPS DIPS</b></span>
</div>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcJvlm4YvX7Dw846sRSqr60gpLO5LafYubmyd1jPPEkLompuYfQH5jsR8EPWLkw6Yy6yyd5Ieah8OBFvpX2JFJKEvmmy8rwUd2Do3A_1ojs8PVT8bNn4DqjHqKPa2b30V4ys-Xg1TG5xCXQeTAKLdLVO5jw6hgoVk6Ucg4_zx8ky5NCHpwjoCVDzyv5A/s400/walk.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="TRICEPS DIPS"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcJvlm4YvX7Dw846sRSqr60gpLO5LafYubmyd1jPPEkLompuYfQH5jsR8EPWLkw6Yy6yyd5Ieah8OBFvpX2JFJKEvmmy8rwUd2Do3A_1ojs8PVT8bNn4DqjHqKPa2b30V4ys-Xg1TG5xCXQeTAKLdLVO5jw6hgoVk6Ucg4_zx8ky5NCHpwjoCVDzyv5A/w640-h640/walk.gif"
title="TRICEPS DIPS"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>● For this exercise, also known as triceps dips, all you need is a
chair, bench, couch, or step and you’re good to go.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Make sure to keep your butt and lower back close to the chair (or
whatever object you’re using) to maximize the benefits of this
exercise.</span
>
</div>
<div><span style="font-size: medium;">● Do 10 reps.<!-- adsense2 --></span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>BICEPS CURLS</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBmNLIaYD9yXicB8ExPemt-C1XNJUquQPOTnWhpbYQg5zCZ0jUouuwiSjkA9ZVGGhKk4wEmEtKyVa070jqOk1mS2PXAY-J1wK7EymwW4S9iZSJHVCZ4D_-R3Z8DWoKR6GbaIfTQVdLPwV5gMGhtALsFCkJlRUs9ZkVdzBUzmWBgYt_of6ZlWkoXTDKhg/s1331/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="BICEPS CURLS"
border="0"
data-original-height="1331"
data-original-width="1099"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBmNLIaYD9yXicB8ExPemt-C1XNJUquQPOTnWhpbYQg5zCZ0jUouuwiSjkA9ZVGGhKk4wEmEtKyVa070jqOk1mS2PXAY-J1wK7EymwW4S9iZSJHVCZ4D_-R3Z8DWoKR6GbaIfTQVdLPwV5gMGhtALsFCkJlRUs9ZkVdzBUzmWBgYt_of6ZlWkoXTDKhg/w528-h640/workout.gif"
title="BICEPS CURLS"
width="528"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Stand with your feet shoulder-width apart and hold a dumbbell in
both hands. The weight should be a minimum of 1 kg or more depending on
your strength.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Hold the dumbbell with your thumb and fingers wrapped in a good
grip, with your wrist and arms facing out.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Next, lift both dumbbells hard, bending your elbow toward your
shoulders, and feel the pressure in your triceps and the backs of your
arms.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Then return to the starting position.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Make 3 sets of 10 repetitions.<br><br><!-- new 6 -->
<ins class="adsbygoogle"
style="display:block"
data-ad-client="ca-pub-7523641173150383"
data-ad-slot="2216413557"
data-ad-format="auto"
data-full-width-responsive="true"></ins>
<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>BENCH DUMBBELL ROW</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYnlFhG77zh9QWCsvj27a90_4U9ZSeqk6u86y4bcF44VXqxlWqU5nrlnrVDL6-MCn3A4x4_UHPMXb2qK17a5D5BYhYZyGxzMidpHwBPbpPGrW-b3qWJNOl60hQdTPVYvoJqV7UfBNEe9F9okjeQDBSvKr4g2ewp8ZMgwcm88oFUKeDwo0v-k8qDVjnsg/s700/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="BENCH DUMBBELL ROW"
border="0"
data-original-height="554"
data-original-width="700"
height="506"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYnlFhG77zh9QWCsvj27a90_4U9ZSeqk6u86y4bcF44VXqxlWqU5nrlnrVDL6-MCn3A4x4_UHPMXb2qK17a5D5BYhYZyGxzMidpHwBPbpPGrW-b3qWJNOl60hQdTPVYvoJqV7UfBNEe9F9okjeQDBSvKr4g2ewp8ZMgwcm88oFUKeDwo0v-k8qDVjnsg/w640-h506/workout.gif"
title="BENCH DUMBBELL ROW"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Put your right hand and knee on a bench.</span
>
</div>
<div>
<span style="font-size: medium;"
>● With the other hand, on the left, he grabs a weight.</span
>
</div>
<div>
<span style="font-size: medium;"
>● He raises the weight and lowers it again.</span
>
</div>
<div>
<span style="font-size: medium;"
>● He performs 10 lifts with each arm.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-32118896646213085942022-10-19T23:59:00.000-04:002022-10-27T00:05:33.384-04:006 FOODS FOR BETTER MUSCLE GROWTH<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcoVu17gS9pqCd1PpY3ODU-7irbKnTC1ItzQiVmxCLy4P619pKcxuqJnIDZ5h2ifPvk96FuSQFgvBgqJI67Y6C9HweSAupUWlsyRUBIB7EFIDtxJUxZJPSEo_OmYYaYOstNhQdFSxpWwMYMlx9g0xQ8Zip7Wc29u8oz9_PklRqHZysyFoJhXkSCe8UjA/s640/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="6 FOODS FOR BETTER MUSCLE GROWTH"
border="0"
data-original-height="392"
data-original-width="640"
height="392"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcoVu17gS9pqCd1PpY3ODU-7irbKnTC1ItzQiVmxCLy4P619pKcxuqJnIDZ5h2ifPvk96FuSQFgvBgqJI67Y6C9HweSAupUWlsyRUBIB7EFIDtxJUxZJPSEo_OmYYaYOstNhQdFSxpWwMYMlx9g0xQ8Zip7Wc29u8oz9_PklRqHZysyFoJhXkSCe8UjA/w640-h392/1.jpg"
title="6 FOODS FOR BETTER MUSCLE GROWTH"
width="640"
/></a>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>What you eat has a direct impact on muscle growth and repair. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>A high-protein diet can help you add mass without sacrificing taste or
causing hunger. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Ideally, your calories should come from poultry, turkey breast, lean
beef, veggies and other nutritious foods that support optimal
health. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Dietary supplements, such as whey protein and creatine, can lead to
faster gains in muscle size and strength. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>However, good nutrition is the foundation of a perfect body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>Stock your kitchen with these six foods to build lean muscle:<!-- adsense --></b
></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. Eggs</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3YVIirqdXI8JtRC7qgrgm6NCa2Z8uB1L4dh5k7Za76KneYQBpuxgWcx78APdUMFfDT1pb9CiBG5_2roipqxKeLi28OCeaxxcOQBfm7PflqySwsX2_TEiz0dFk4upnnhsb94fVhbQ5n2k/s638/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Eggs"
border="0"
data-original-height="425"
data-original-width="638"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3YVIirqdXI8JtRC7qgrgm6NCa2Z8uB1L4dh5k7Za76KneYQBpuxgWcx78APdUMFfDT1pb9CiBG5_2roipqxKeLi28OCeaxxcOQBfm7PflqySwsX2_TEiz0dFk4upnnhsb94fVhbQ5n2k/w640-h426/01.jpg"
title="Eggs"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Rich in protein and amino acids, eggs are considered the perfect
food. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>One large egg boasts over six grams of protein, 14 vitamins and minerals,
five grams of fat, zero carbs, and only 71 calories.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
> It also provides 14 percent of the RDA of riboflavin, four percent
of the RDA of vitamin D, and five percent of the RDA of vitamin
A. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The protein in eggs supports fat loss and lean muscle growth, suppresses
hunger, and improves health.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. Wild Salmon</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0IKtKApotzCKU3eXiW0w5SbiPoHr88nRKqRWWuwNsiQTiAa6N53oXJjmFnWEvBVMDBUa6NI00zpij2KePegujMftHjRbq56f8NArHDep6YKGflf0ADKqXL_dQdW3uVxdiumUzb3dk8BuG/s530/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Wild Salmon"
border="0"
data-original-height="530"
data-original-width="530"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0IKtKApotzCKU3eXiW0w5SbiPoHr88nRKqRWWuwNsiQTiAa6N53oXJjmFnWEvBVMDBUa6NI00zpij2KePegujMftHjRbq56f8NArHDep6YKGflf0ADKqXL_dQdW3uVxdiumUzb3dk8BuG/w640-h640/01.jpg"
title="Wild Salmon"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This fatty fish is a great source of protein and omega-3s. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>One serving (154 grams) provides more than 39 grams of protein and large
amounts of vitamin A vitamin B12, niacin, folate, and monounsaturated
fatty acids. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The latest research indicates that salmon contains bio-active peptides
that help reduce inflammation, improve insulin response, and strengthens
the joints. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>To reap the benefits, eat at least two servings of fish a week.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. Lean Beef</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3u373aHSYfI5ztrOtqQQzIh4gfN17u-mR3B0v0MKoq7bBelxSti3KdLLVIHX-f6zoyX7WpMK3Qu_Q5SaEvEPT0zwud6XtpP1mkFJyb1Y7D7vhQyCwecizWSiXkVhGTVryca0MrHKnk1Vs/s1280/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Lean Beef"
border="0"
data-original-height="853"
data-original-width="1280"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3u373aHSYfI5ztrOtqQQzIh4gfN17u-mR3B0v0MKoq7bBelxSti3KdLLVIHX-f6zoyX7WpMK3Qu_Q5SaEvEPT0zwud6XtpP1mkFJyb1Y7D7vhQyCwecizWSiXkVhGTVryca0MrHKnk1Vs/w640-h426/01.jpg"
title="Lean Beef"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>With over 25 grams of protein per serving, lean beef is a staple in any
bodybuilder’s diet. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This type of meat has no carbs at all and provides only 164 calories per
serving. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It’s also an excellent source of micronutrients, such as choline, vitamin
B12, vitamin K, iron, and calcium. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Conjugated linoleic acid (CLA), one of the key nutrients in lean beef,
promotes muscle growth and accelerates fat loss.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4. Quinoa</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJxhs1gIg-xkSWd3BxhGArMtsSCUWafg7DlMVXDy9htQ5hyphenhyphenIcvmuOLu85Fg1PYLVtQEezhJ4XbtwKXYPAd62_x7YXeUimuXWB5_-w9e8aDQknWeBbTdaXlJY17SHIbVCWdDuQNAe1R_HLc/s768/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Quinoa"
border="0"
data-original-height="768"
data-original-width="768"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJxhs1gIg-xkSWd3BxhGArMtsSCUWafg7DlMVXDy9htQ5hyphenhyphenIcvmuOLu85Fg1PYLVtQEezhJ4XbtwKXYPAd62_x7YXeUimuXWB5_-w9e8aDQknWeBbTdaXlJY17SHIbVCWdDuQNAe1R_HLc/w400-h400/01.jpg"
title="Quinoa"
width="400"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>If your goal is to build muscle, add complex carbs to your
diet. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Good carbs, such as those in quinoa and sweet potatoes, provide lasting
energy and support muscle repair. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Quinoa is one of the few vegetable sources of complete
protein. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>There are over five grams of fiber, 39 grams of carbs, and eight grams of
protein in one cup. When consumed regularly, this grain increases
insulin-like growth factor-1 (IGF-1) levels, which leads to greater muscle
and strength gains.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>5. Nuts</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm_eFxnelMESIcIUzgnfZClsmQ1UNo0p5uyPaquGytVmbUvkqDwCa37PjYsDoSBpNkrdTzDh2evDku4LF5YU2xhsZx7hUwX1XOgRsJelfctiKOOrzeuOhy5C7ZhUDQnpOEi10UxYjzoXxq/s250/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Nuts"
border="0"
data-original-height="202"
data-original-width="250"
height="323"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm_eFxnelMESIcIUzgnfZClsmQ1UNo0p5uyPaquGytVmbUvkqDwCa37PjYsDoSBpNkrdTzDh2evDku4LF5YU2xhsZx7hUwX1XOgRsJelfctiKOOrzeuOhy5C7ZhUDQnpOEi10UxYjzoXxq/w400-h323/01.jpg"
title="Nuts"
width="400"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Packed with protein and essential fats, nuts are the perfect choice for
any athlete struggling to put on muscle. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>These nutrient-dense foods contain monounsaturated and polyunsaturated
fats, dietary fiber, magnesium, zinc, iron, and antioxidants. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Almonds are the lowest in calories. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Walnuts, hazelnuts, cashews, pistachios, and natural peanut butter are a
great choice too.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6. Cottage Cheese </b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvT6ITb79KqCCrvpY9W11Wn3WLl7w_MmcKPbqmQzwFtlqjGDNgEmT1oppzWOEJXvjQVg3rEm04aKcLRhx6H_JgyrKzn2ly2S6nB7xsWEEE9iyGbzGSd0P9P6LFx52qN_FEByYjdNRmwU73/s512/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Cottage Cheese"
border="0"
data-original-height="341"
data-original-width="512"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvT6ITb79KqCCrvpY9W11Wn3WLl7w_MmcKPbqmQzwFtlqjGDNgEmT1oppzWOEJXvjQVg3rEm04aKcLRhx6H_JgyrKzn2ly2S6nB7xsWEEE9iyGbzGSd0P9P6LFx52qN_FEByYjdNRmwU73/w640-h426/01.jpg"
title="Cottage Cheese"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Cottage cheese is low in calories and contains casein, a slow digesting
protein that fuels your muscles over several hours. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Many athletes eat it before bedtime to reduce muscle loss. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It’s the perfect nighttime snack and can help prevent muscle cramps due
to its high electrolyte levels. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Compared to other types of cheese, it contains less lactose and fewer
carbs, so it’s ideal for those with milk allergy or lactose
intolerance.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-74470256176889851792022-10-18T23:52:00.001-04:002022-10-26T23:55:01.715-04:005 At-Home Exercises to Lose Belly Fat<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBpzVyAN4Xhwa1PrkAgCR6L7CJPu2m39gSoW5sVioo-48I33BUpt8Npd6mxGX_TC4j1RlLAvK00IdG76XbnwZ7P32D2fOnzaXjtBJvynPCu2o7PlccS0E86WjeZFynZSYSDYXL6SKblYnCozUJAMlx7UDFA0D2s5Ksp5bfzuh6OF2zvvjI4mNqod5IiQ/s1222/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="5 At-Home Exercises to Lose Belly Fat"
border="0"
data-original-height="709"
data-original-width="1222"
height="372"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBpzVyAN4Xhwa1PrkAgCR6L7CJPu2m39gSoW5sVioo-48I33BUpt8Npd6mxGX_TC4j1RlLAvK00IdG76XbnwZ7P32D2fOnzaXjtBJvynPCu2o7PlccS0E86WjeZFynZSYSDYXL6SKblYnCozUJAMlx7UDFA0D2s5Ksp5bfzuh6OF2zvvjI4mNqod5IiQ/w640-h372/1.jpg"
title="5 At-Home Exercises to Lose Belly Fat"
width="640"
/></a>
</div>
<br />
</div>
<div style="text-align: left;">
<div>
<span style="font-size: medium;"
>We endearingly refer to them as love handles. Or maybe you prefer to call
it your muffin top. Either way, excess fat sitting on the sides of the
torso is tough to lose.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You have to cross-train your core like you cross-train the rest of your
body,” says celebrity trainer Kira Stokes. Of all the waist-whittling
exercises out there, ones that target your oblique muscles will zero in on
this area. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>A general rule to keep in mind: Any move where you’re reaching to the
side works your obliques.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>But incorporating ones that also hit your upper and lower abs will more
effectively sculpt and slim your entire middle section. “Your core works
as one complete unit,” Stokes reminds us.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Here, she shares her favorite exercises for getting rid of the extra
padding around your middle.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<b
><span style="font-size: medium;"
>Want to lose your love handles and build your belly? So quickly
discover the 4 exercises that will help you get results quickly.<br /><br /><!--fitness tips-->
<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script>
<br /></span
></b>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div>
<b
><span style="color: red; font-size: medium;"
>1.Side Plank Crunch</span
></b
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYk34Ef24_6w7q4d_AGmGdFYsSvCSkpPMafAOjQD2-JygkQGLmpTpqjhGKWwLrAHwQT9759-vCgbFXuRyfb2vxml5mBN6JUxNHh5sYPh555k1nwc7q8_cskScAs6XBeC1ptBL_CNNOezP8/s564/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><span style="font-size: medium;"
><img
alt="Side Plank Crunch"
border="0"
data-original-height="503"
data-original-width="564"
height="570"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYk34Ef24_6w7q4d_AGmGdFYsSvCSkpPMafAOjQD2-JygkQGLmpTpqjhGKWwLrAHwQT9759-vCgbFXuRyfb2vxml5mBN6JUxNHh5sYPh555k1nwc7q8_cskScAs6XBeC1ptBL_CNNOezP8/w640-h570/01.jpg"
title="Side Plank Crunch"
width="640" /></span
></a>
</div>
<span style="font-size: medium;"><br /></span>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Start on your right elbow, your right foot slightly in front of your
left. Keep your core tightened throughouts. Pull the right knee in
towards chest and crunch your left elbow toward it. Then bring back out
to side plank position. </span
>
</div>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div><b>● Number of sets:</b> 3</div>
<div><b>● Number of reps:</b> 10-12 reps</div>
<br /><!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div>
<span style="color: red; font-size: medium;"
><b>2- Burpees </b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuS2Wr7C9Otr4ZaP8uAnxMo1lIP2yXdc1wTbJmWHQmch1OfyRB9b-AryRjxrCbcISrLdZWeeh7LjXrEd9DwvYzvibh6jdbRKecE59CM1O6-8iuO9bN3cp7vQBOU-4pcwn_HRv8fA9fYRW8/s500/1.gif"
style="margin-left: 1em; margin-right: 1em;"
><span style="font-size: medium;"
><img
alt="Burpees gif"
border="0"
data-original-height="332"
data-original-width="500"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuS2Wr7C9Otr4ZaP8uAnxMo1lIP2yXdc1wTbJmWHQmch1OfyRB9b-AryRjxrCbcISrLdZWeeh7LjXrEd9DwvYzvibh6jdbRKecE59CM1O6-8iuO9bN3cp7vQBOU-4pcwn_HRv8fA9fYRW8/w640-h424/1.gif"
title="These 7 Exercises Can Transform Your Entire Body in 4 Weeks"
width="640" /></span
></a>
</div>
<span style="font-size: medium;"
><br /><span><br /></span
></span>
</div>
<div>
<span style="font-size: medium;"
>Do this exercise regularly, thus transforming your body and improving
your physical health. </span
>
</div>
<div>
<span style="font-size: medium;"
>At first, this exercise will tired you, but you will quickly get the
necessary fitness condition. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Follow the instructions given in the picture and perform correctly to
achieve effective end-results.</span
>
</div>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div><b>● Number of sets: </b>1</div>
<div><b>● Number of reps:</b> 20</div>
<div><br /></div>
<!-- adsense2 --></span
>
</div>
<div>
<div>
<span style="color: red; font-size: medium;"
><b>3- Russian twist</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQ_3zkehNEDsRQEFH39FCpnjWEi1yNff-7gtjteJLClKWwlED8VnIofV3N6reRRL1KreOBZGJsyPHfCDfnSHpMs68mMhp7HmQNd9ZiHIwFcTI-0lgrVxnErzC0dAVG2S6s4doh_S-6jBI/s1320/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><span style="font-size: medium;"
><img
alt="Dumbbell Russian twist"
border="0"
data-original-height="1147"
data-original-width="1320"
height="556"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQ_3zkehNEDsRQEFH39FCpnjWEi1yNff-7gtjteJLClKWwlED8VnIofV3N6reRRL1KreOBZGJsyPHfCDfnSHpMs68mMhp7HmQNd9ZiHIwFcTI-0lgrVxnErzC0dAVG2S6s4doh_S-6jBI/w640-h556/01.jpg"
title="Dumbbell Russian twist"
width="640" /></span
></a>
</div>
<span style="font-size: medium;"><br /></span>
</div>
<div></div>
<div>
<span style="font-size: medium;"
>Get a medicine ball, weight plate or a dumbbell and sit on the ground
and raise the feet slightly above the ground. Hold the load straight in
front of you and keep the spine rigid. The torso is supposed to be
around 45 degrees from the ground. Twist the torso in an explosive
manner as much as you can to the left and then to the right.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div>
<span style="font-size: medium;"
><b>● Number of sets:</b> 4</span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b>● Number of reps:</b> 15 on both sides<br /><br /><!--new 6-->
<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script>
<br
/></span></div
></span>
</div>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div>
<b><span style="color: red;">4.Knee Drop</span></b>
</div>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-CvFyHIFqWutZXeJa8glrJGsOR0yRx3TWsyoVKnoVs7amWl3w0jlgX5-YGXYeJMoaXjVMuBLReEI5paqMzpsKBPMBH3inz7rbXlM7oNiG1pF44LwZvh2zgXNTFNfhPnglhyum_c_idlJq/s275/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
border="0"
data-original-height="275"
data-original-width="183"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-CvFyHIFqWutZXeJa8glrJGsOR0yRx3TWsyoVKnoVs7amWl3w0jlgX5-YGXYeJMoaXjVMuBLReEI5paqMzpsKBPMBH3inz7rbXlM7oNiG1pF44LwZvh2zgXNTFNfhPnglhyum_c_idlJq/w266-h400/01.jpg"
width="266"
/></a>
</div>
<br />
<div><br /></div>
<div>
Lie flat on the ground, abs pulled in tight to your spine, back flat on
the floor. Lift legs off the floor and into a tabletop position. Squeeze
the ball between legs, engaging the inner thigh muscles and lower abs
the entire time. Drop your knees over to the right—slowly—keeping abs
pulled in tight and lower back flat. Exhale and pull to center, then
inhale as you drop them down the other way.
</div>
<div><br /></div>
<div>
“You want to keep them tucked in, knees aligned over your hips,” says
Stokes. You’ll also get an awesome lower back stretch. Holding the ball
tight will ensure you keep your legs together throughout the
movement.
</div>
<div><br /></div>
<div>
<div>
<span style="font-size: medium;"
><b>● Number of sets:</b> 3</span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b>● Number of reps:</b> </span
><span>8-10 reps each side</span>
</div>
</div>
<div><br /></div>
<div>
<div>
<b><span style="color: red;">5- Dumbbell Side Bend</span></b>
</div>
<div> </div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_zWj02V22MvA8HFzjHsn72Ye5ZPExqooq9w7L1cwmJPlN4Xb_9vjVS0s7v0geTWNBhWkNTcrrTAr4WGbtw_AN5sTTMhRpxFAcMpj06y4rQ_lOy4VCSxUqTqUCD24pNseQEaPm0R1AfgJ-/s595/01.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Dumbbell Side Bend"
border="0"
data-original-height="515"
data-original-width="595"
height="554"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_zWj02V22MvA8HFzjHsn72Ye5ZPExqooq9w7L1cwmJPlN4Xb_9vjVS0s7v0geTWNBhWkNTcrrTAr4WGbtw_AN5sTTMhRpxFAcMpj06y4rQ_lOy4VCSxUqTqUCD24pNseQEaPm0R1AfgJ-/w640-h554/01.jpg"
title="Dumbbell Side Bend"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<div>
The lateral bend of the torso - also called the dumbbell side
bend - allows you to work the obliques in depth.
</div>
<div><br /></div>
<div>
1 accessory is required: a dumbbell. It's up to you to choose its
weight.
</div>
<div><br /></div>
<div>
If you are a beginner, take it easy and bet on a 1kg or 1.5kg
dumbbell.
</div>
</div>
</div>
<div><br /></div>
<div>
<div>
<span style="font-size: medium;"
><b>● Number of sets:</b> 2</span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b>● Number of reps:</b> 1</span
><span>8-20 on each side</span>
</div>
</div></span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-2185732856358589842022-10-18T22:08:00.003-04:002022-10-18T22:08:38.173-04:007 Exercises That Will Transform Your Whole Body in Just 4 Weeks<div style="text-align: left;">
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imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="7 Exercises That Will Transform Your Whole Body in Just 4 Weeks"
border="0"
data-original-height="417"
data-original-width="844"
height="316"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoetzEOu9tJNv3dRhFugTtpjNTBKODJXdNvkRggSwt-bBUnmtfQcHGnyhNUUbLFHVXN446jjDG7dZfsysSSxIRQFRmY5R1ZCOfZB_nt4FMFbeAaRsYn9AnP0jbyQnwoZhxXXAX9wEr5V2fFTSTD-rQF4YjofleTyuudicK2YVW2erGQokwhc1lXs2h_Q/w640-h316/1.jpg"
title="7 Exercises That Will Transform Your Whole Body in Just 4 Weeks"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Searching for the best exercises to lose weight and change your
body?</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>There are so many exercises out there billed for weight loss, to shrink
this body part or build that muscle.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>But when you’re looking to transform your entire body and improve your
cardiovascular health, where do you start?</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>While there is no one best exercise to lose weight, there are effective
exercises using compound movement for weight loss.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">-</span></div>
<div>
<span style="font-size: medium;"
>As you know, losing weight is more than just a smaller number on the
scale. You want to keep the muscle that you’ve earned while burning fat.
Logically.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>The Ideal Exercise to Lose Weight</b></span
>
</div>
<div>
<span style="font-size: large;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFg7A7MVfC1CtvTJ6WL4obCi2rWu5nopGrxv_QYmFkn35SOliQ2PZ-yPde-tgRnI_2zTn6GxeAz-jB0PfqP9twuBqzFNL9nSomBEV0ThwmzxZ4ZfbVDMo78xMifvTdcXEpW4hsyVD3ETCtFKKQ9ECw1NdG5x4m6eB6Ia-OEClovu3hO9F6SVRzjBKkKA/s844/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Ideal exercise to lose weight"
border="0"
data-original-height="417"
data-original-width="844"
height="316"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFg7A7MVfC1CtvTJ6WL4obCi2rWu5nopGrxv_QYmFkn35SOliQ2PZ-yPde-tgRnI_2zTn6GxeAz-jB0PfqP9twuBqzFNL9nSomBEV0ThwmzxZ4ZfbVDMo78xMifvTdcXEpW4hsyVD3ETCtFKKQ9ECw1NdG5x4m6eB6Ia-OEClovu3hO9F6SVRzjBKkKA/w640-h316/1.jpg"
title="Ideal exercise to lose weight"
width="640"
/></a>
</div>
<br /><span style="font-size: large;"><br /></span>
</div>
<div>
<span style="font-size: large;"
>Meet the body composition exercise. This is the ideal exercise to reach
your weight loss goal.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Pair with a fast pace and good form and you’ll be well on your way to
building bone density (fight osteoporosis!), burning belly fat, and
increasing your lean muscle mass. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The 7 best exercises to lose weight and transform your whole body in 4
weeks.<br><br><!-- fitness tips -->
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<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. Plank</b></span>
</div>
<div>
<span style="font-size: large;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiffO8bSHhZpufDUZA1n-Bjajjn3C2O8-_wiFlfcuQT_wNhqu0VN_oHi7apKSdcFiM8Xyq5RreH0VKPmxJ42j78sGVNH2dlZtXg934-7vV2R3fZv_QN3-BznPS-LE7OVuvd5t5f1AEhSdMe/s638/image.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank"
border="0"
data-original-height="216"
data-original-width="638"
height="216"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiffO8bSHhZpufDUZA1n-Bjajjn3C2O8-_wiFlfcuQT_wNhqu0VN_oHi7apKSdcFiM8Xyq5RreH0VKPmxJ42j78sGVNH2dlZtXg934-7vV2R3fZv_QN3-BznPS-LE7OVuvd5t5f1AEhSdMe/w640-h216/image.png"
title="Plank"
width="640"
/></a>
</div>
<br /><span style="font-size: large;"><br /></span>
</div>
<div>
<span style="font-size: large;"
>As a personal trainer, the plank is a personal favorite isometric
exercise. It’s a popular way to work your abs, back, glutes, arms, and
legs. It’s great for good posture and toning your muscles.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The key to this low-impact exercise is proper form.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Plant your hands directly under your shoulders and spread your
fingers wide to create a stable base.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Tuck your toes and engage your glutes and core, lifting your hips.
Do not lock your knees. Gaze slightly forward. There should be a straight
line from the tip of your head to your heels.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Hold for 30 seconds to start. Don’t forget to breathe!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Add time with experience for stronger abs. It’s mind over matter in this
highly effective move. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The best part about this exercise is that the variations are endless! You
can perform on your forearms or on your side. You can also add Russian
Twists or hip dips. These are a great way to target your obliques.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. Push-ups</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijqRu_U6-TAlsW4WJj3NzjOqp7ybhWqprVC8wpPjeiClllwbpjoCbevh899FntQbMzdqb3VAgTf1kftfbJbqJvO17CNtcgoJ5ehNOpHJdhM61r6HFdF54eavc27keWxKQODiif5Jic-C_E3sGAz6KdjKLTkSqzYjqH9QHUbWeHW6HwpaWSbTMVOl5vEg/s640/walk.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Push-ups workout"
border="0"
data-original-height="375"
data-original-width="640"
height="376"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijqRu_U6-TAlsW4WJj3NzjOqp7ybhWqprVC8wpPjeiClllwbpjoCbevh899FntQbMzdqb3VAgTf1kftfbJbqJvO17CNtcgoJ5ehNOpHJdhM61r6HFdF54eavc27keWxKQODiif5Jic-C_E3sGAz6KdjKLTkSqzYjqH9QHUbWeHW6HwpaWSbTMVOl5vEg/w640-h376/walk.gif"
title="Push-ups workout"
width="640"
/></a>
</div>
<br />
</div>
<div>
<span style="font-size: medium;"
>Rows are not the only effective way to burn fat and tone your arms! To
build strength in your upper body, add pushups to your routine.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This great move will target your biceps, triceps, abs, shoulders, and
pectoral muscles. They will also strengthen your lower back and
core.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">To do a proper push-up:</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Start in a plank with straight arms. Note: you can also perform on
your knees.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Slowly lower your torso towards the ground without losing proper
form, arms at a 90-degree angle, elbows in.</span
>
</div>
<div>
<span style="font-size: medium;"
>● On an exhale, return back to the starting position. That is 1
rep.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Want a more intense variation for that calorie burn? Try performing on an
incline.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. Glute Bridge</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii-gOYbIyQlcxmEZiMUwcLjKRaC2AO7pGCLSixVu11hgM_apPS4PYUZO0vmtvktCyFpahzauFqAjUeELOi-UfhIbz7XBm1UWSTcBnCPAQCM1eZPcrEjoTKSuOskC-rjUhLC5yCei_CeFJfe_srGAO_j4wdKxSli2LIKPWSBJURwYLRzYGfHjVoipU4SA/s360/1.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Glute Bridge workout"
border="0"
data-original-height="224"
data-original-width="360"
height="398"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii-gOYbIyQlcxmEZiMUwcLjKRaC2AO7pGCLSixVu11hgM_apPS4PYUZO0vmtvktCyFpahzauFqAjUeELOi-UfhIbz7XBm1UWSTcBnCPAQCM1eZPcrEjoTKSuOskC-rjUhLC5yCei_CeFJfe_srGAO_j4wdKxSli2LIKPWSBJURwYLRzYGfHjVoipU4SA/w640-h398/1.gif"
title="Glute Bridge workout"
width="640"
/></a>
</div>
<br />
</div>
<div>
<span style="font-size: medium;"
>The glute bridge is a low-impact lower body workout that targets your
posterior chain, hamstrings, core, buttocks, and hip muscles.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Lie on your back with your knees bent, feet flat on the floor.
Have your arms by your sides, palms down.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Ground your shoulders, arms, and feet. On an exhale, use your
hamstrings and quads to lift your hips to create a straight line from your
shoulders to your knees.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Squeeze your glutes. With control, slowly lower your hips to the
ground. Keep a steady pace.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Kick it up a notch by holding weights or a barbell in front of your lap
as you lift and lower or add crunches.<br><br><!-- new 6 -->
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<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4. Squats</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoEPEOH_QZxmoD--zk2tM3QKyccnwVENMO8ts86eeX36iJG0KBgxn6xD377v1aaxkZxzHhhoRuXtY6B1kOCXFTqHUYL4Z4_jdbdHbcL5B0GhttG7KO137FZME_3HNTSocNL7HlYzy3jenGFckWebPwTDPIFegPG5dBQjDy03MPhawCyxqDvJnoBG1D7g/s498/workout.gif"
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data-original-width="498"
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title="Squats"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Strengthen your glutes, quads, and abs with the squat exercise.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This compound exercise is all about control. Take your time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● To perform the basic squat, stand upright with your feet
shoulder-width apart, toes slightly turned out.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Evenly distribute your weight between both feet and keep your
weight in your heels and balls of each foot. Avoid any weight on your
toes.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Extend your arms out in front of you, palms down. Your arms should
be parallel to the floor.</span
>
</div>
<div>
<span style="font-size: medium;"
>● With a neutral spine, engage your core as you slowly start to bend
at the hips and knee joints, lowering your seat until your thighs are
parallel with the ground. Your knees should not go past your toes.</span
>
</div>
<div>
<span style="font-size: medium;"
>● On an exhale, press through your feet to return to the starting
position. Continue for your desired number of reps.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Want muscle gain? Add weight! You can hold a dumbbell in each hand, hold
a kettlebell in front of your chest, or a barbell in your hands for front
squats.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>To take it even further, add kettlebell swings or a deadlift! Add heavier
weights with strength training experience.<br><br><!-- new 5 -->
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<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>5. Burpees</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuS2Wr7C9Otr4ZaP8uAnxMo1lIP2yXdc1wTbJmWHQmch1OfyRB9b-AryRjxrCbcISrLdZWeeh7LjXrEd9DwvYzvibh6jdbRKecE59CM1O6-8iuO9bN3cp7vQBOU-4pcwn_HRv8fA9fYRW8/s500/1.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="The burpees"
border="0"
data-original-height="332"
data-original-width="500"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuS2Wr7C9Otr4ZaP8uAnxMo1lIP2yXdc1wTbJmWHQmch1OfyRB9b-AryRjxrCbcISrLdZWeeh7LjXrEd9DwvYzvibh6jdbRKecE59CM1O6-8iuO9bN3cp7vQBOU-4pcwn_HRv8fA9fYRW8/w640-h424/1.gif"
title="The burpees"
width="640"
/></a>
</div>
<br />
</div>
<div>
<span style="font-size: medium;"
>Burpees get a lot of hate. They are a tough bodyweight, full-body
workout!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>But this exercise is a great workout that will set your entire body on
fire while increasing your heart rate and burning extra calories.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>They target virtually every muscle group in your body. They are a great
exercise to add to your High-Intensity Interval Training, HIIT for
short.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This exercise will test your stamina, elevate your heart rate and burn a
large number of calories in a short amount of time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Burpees can be broken into 4 high-intensity movements.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Step 1: Start in a standing position with your feet shoulder-width
distance apart at the top of your mat. Lower into a squat, placing your
hands on the ground, underneath your shoulders.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Step 2: Hop back while simultaneously straightening your legs,
landing in a plank position. Keep your arms extended.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Step 3: Hop your feet back to the top of your mat, framing your
hands, returning back to the squat position.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Step 4: Explode through your legs and calves, jumping as high as
you can while stretching open your body. Reach your arms above your
head.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;">That is 1 rep. Keep a steady pace.</span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>If that seems intense, consider a modification: take it slower, move at
your own pace, or skip the hop at the end to protect your
joints. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>If you want to make it more intense, perform at a faster pace, add a
pushup or any plank variation at step 2. You can also add weight via
barbell for the squat section. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Not enough? Add crosses, hooks, and uppercuts or box jumps at step
4. <br><br><!-- new 3 -->
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<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6. Mountain Climbers</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoPaYEiMGQLlNnMLoWWw6k5uAruVdSBvZYKqUWdcPTGkT_HUSctpvVbFCUEC4AuvKhDy8ekc1_tj21GFnC1u9y1-9tSfMESDSrNQIVseN0hDuLA23pRuAfCLlMbxBAHq84quWzptxAIyjZJufmu2IonyU2d14DMLLSQVmi_p19zpOZDDrUpEA3GYjvUw/s400/worout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Mountain Climbers"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoPaYEiMGQLlNnMLoWWw6k5uAruVdSBvZYKqUWdcPTGkT_HUSctpvVbFCUEC4AuvKhDy8ekc1_tj21GFnC1u9y1-9tSfMESDSrNQIVseN0hDuLA23pRuAfCLlMbxBAHq84quWzptxAIyjZJufmu2IonyU2d14DMLLSQVmi_p19zpOZDDrUpEA3GYjvUw/w640-h640/worout.gif"
title="Mountain Climbers"
width="640"
/></a>
</div>
<br />
</div>
<div>
<span style="font-size: medium;"
>Mountain Climbers are a full-body workout that will test your
coordination, exertion, and get your heart pumping, similar to running up
a flight of stairs.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This low-impact exercise targets your shoulders, chest, and upper back
muscle groups while simultaneously lighting up your core, quads, and
glutes.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Begin in a pushup position with your hands directly under your
shoulders.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Using your core strength, pull your right knee into your
chest.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Return back to the starting position and switch sides by pulling
your back knee into your chest.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Alternate legs as you speed up the movement for a higher intensity
with a moderate pace.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>7. Jump Rope</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibz3qh6AQ-bQTwB5rAylQX1dOTmwduIeeaXGDW-Uq5LJndCGPtA9VQRm7XWjLCpXNSTp78lFfe5_6xAjoDEtq2zGz33fwctDw-xdVlUCFG5Yiv6ODuv_SD13j6QP3G0K3oegeN78WedmuM5N56xzwOXbncf7Fl_jRSu8PsAr2ooamQ4PFLC-2kSgsVKw/s639/0.png"
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width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Battle ropes are not the only rope exercise for best results in burning
belly fat!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Jumping rope is a versatile and fun type of exercise (that this personal
trainer loves!) that is one of the most effective forms of
cardio. </span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You can incorporate it as a 10-minute warm-up or as a 3-minute break
between rounds of resistance training, weight training, or a HIIT
workout.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>A study found that jumping rope at a moderate pace is the equivalent of
running an 8-minute mile. (4)</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This cardiovascular exercise is also good for preventing heart disease,
coordination strengthening your entire body, and burning a ton of calories
in a short amount of time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Hold each end of the rope in each hand with the middle of the rope
behind your heels.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Keep your elbows in as you turn your wrists to swing the rope
overhead and hop over the middle as it comes around.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>There are many variations you can try once you get the hang of it. Start
at a moderate pace and speed up your tempo.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Cross your arms. Swing the rope around twice per jump. Try fancy
footwork. Be creative and have a blast.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-51136269736030097752022-10-18T07:52:00.010-04:002022-12-04T07:02:22.756-05:00THESE 8 SIMPLE EXERCISES CAN HELP IMPROVE THE APPEARANCE OF BUTT AND LEGS<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwRpCAl1XSA5xwA4IL6Fxf4GqJSqbcgHPP7ClMiIAlqnmBvzJ0Ad0B6UMcO7Rl7RDtkO7JtN-aWYQOLjI3c5dPqJKIhA8zCiu5ueCTceRdxk4XhEHkTNFWMbaY4MXMQhq6b7y0yquNDP_pY_tews57epjOcXectd8_VeXu0Sr1rGUk19p9Ooa_yOrDaA/s800/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="These 8 Simple Exercises Can Help Improve the Appearance of Butt and Legs"
border="0"
data-original-height="419"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwRpCAl1XSA5xwA4IL6Fxf4GqJSqbcgHPP7ClMiIAlqnmBvzJ0Ad0B6UMcO7Rl7RDtkO7JtN-aWYQOLjI3c5dPqJKIhA8zCiu5ueCTceRdxk4XhEHkTNFWMbaY4MXMQhq6b7y0yquNDP_pY_tews57epjOcXectd8_VeXu0Sr1rGUk19p9Ooa_yOrDaA/w640-h336/1.jpg"
title="These 8 Simple Exercises Can Help Improve the Appearance of Butt and Legs"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Many women’s training programs are oriented and focused on the butt and
legs, and are related to the type of female that gains weight.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It’s hilarious but it’s also true, that every time you eat that extra
cookie, it goes directly to your hips.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>That’s why we’ve created a list of exercises that will help you get rid
of the fat layer on your buttocks and legs, and no matter how challenging
this exercise package is, we know there’s nothing stopping you on the way
to your goal.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>These exercises are not demanding in terms of spacing you can do</span
>
</div>
<div>
<span style="font-size: medium;"
>them on a daily bases, but don’t forget to stretch your muscles after
training to avoid pain.<br><br><!-- fitness tips -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b>Follow these simple exercises:</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. JUMP SQUATS</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebtO7dJlr3kpJ6V7q3eyUukYA6BSIEjt01izEJZ_IRbxEfOw9yLIJB6BgpJrUu52Poy5omu1SqsfRqUqPMCvBqMRU9qFak7n__d4AV8XvFNOK11MdCDz3fqo9O7ssXXrJdW2Bl4QGTRAfki52YZiRiL1wPB2SaouJ6QXCKJzfVyAmdG_QjKdFAQD--A/s500/1.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="JUMP SQUATS"
border="0"
data-original-height="500"
data-original-width="500"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebtO7dJlr3kpJ6V7q3eyUukYA6BSIEjt01izEJZ_IRbxEfOw9yLIJB6BgpJrUu52Poy5omu1SqsfRqUqPMCvBqMRU9qFak7n__d4AV8XvFNOK11MdCDz3fqo9O7ssXXrJdW2Bl4QGTRAfki52YZiRiL1wPB2SaouJ6QXCKJzfVyAmdG_QjKdFAQD--A/w640-h640/1.gif"
title="JUMP SQUATS"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>First you need to stand with your feet shoulder-width apart and then
start by doing a regular squat.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>And next engage your core and jump up explosively. So, when you land,
land as quietly as possible, which requires control, lower your body back
into the squat position. And that’s one rep.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. FROG HOPS</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRi4L5fcwTTHl5Kg6lve_uFhSyaDE463RuaEd87nyHu0QpFsTRDx99zHxFd46Hjcz5UNLoQaZ_3VyI3H2PssNqPuap7ANHkzMGv1ziTrbrtdHp5mMBLeyhiA73WfTxxBKg8jh7Izg8kzfDwx8DKyFRJU_a4ZYTg5YeY4spa0KDSfhrYcpSZcKQTKZg8Q/s520/1.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="FROG HOPS"
border="0"
data-original-height="345"
data-original-width="520"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRi4L5fcwTTHl5Kg6lve_uFhSyaDE463RuaEd87nyHu0QpFsTRDx99zHxFd46Hjcz5UNLoQaZ_3VyI3H2PssNqPuap7ANHkzMGv1ziTrbrtdHp5mMBLeyhiA73WfTxxBKg8jh7Izg8kzfDwx8DKyFRJU_a4ZYTg5YeY4spa0KDSfhrYcpSZcKQTKZg8Q/w640-h424/1.gif"
title="FROG HOPS"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>You need to stand with your hands behind your head. Then squat down
keeping your torso upright and your head up, so this will be your starting
position. Then you need to jump forward several feet.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Avoid jumping unnecessarily high. And then as your feet contact the
ground, you need to absorb the impact through your legs. And then jump
again.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. KNEE PUSH-UPS</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIsPfJaoXkf72BMPIaU-a40e0jfwE5tttgZpUUJ02JerI_msmWCR-4wieNO-pv6HkAQ6Vpl6qS8NRUHwwfBZBLMXreXZcmArAuSmH5KwtRjiB0pNSnmRZHyVh46Ti9RtRrYzTSkR2vX2s4-WdfksB_ZNgKFR0fFPLTfnNIPIsTIMqzxWkTtS9tesyENA/s620/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Knee Push-Ups"
border="0"
data-original-height="400"
data-original-width="620"
height="412"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIsPfJaoXkf72BMPIaU-a40e0jfwE5tttgZpUUJ02JerI_msmWCR-4wieNO-pv6HkAQ6Vpl6qS8NRUHwwfBZBLMXreXZcmArAuSmH5KwtRjiB0pNSnmRZHyVh46Ti9RtRrYzTSkR2vX2s4-WdfksB_ZNgKFR0fFPLTfnNIPIsTIMqzxWkTtS9tesyENA/w640-h412/workout.gif"
title="Knee Push-Ups"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>First you need to start in the same position as a push-up. Then keep your
knees in contact with the floor as you press up, lifting your upper body
and keeping your knees on the floor reduces the total weight you need to
lift to complete the motion. And you still retaining many of the
push-up’s<br><br><!-- new 6 -->
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>
</div>
<div><span style="font-size: medium;">benefits.</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4. GLUTE KICKBACK</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7W-k1y0Bxue7m4XrofQQ-AVaV1Yc1YJJM6P_6tw3VUAPLz2FuzOs-_Vo-aTr8aFJMHg0ShIqZIr8cZlcKDqH-7DCGp8oApmJD-YEy-EqAiRRZJUOkkkiPpnYo5J_KxeCJsxAV1hKTd6oeOgeBD7m1kjEnBq5N3QuSGzbK8zAFr4uAZOALz1HD23guyQ/s500/1.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="GLUTE KICKBACK"
border="0"
data-original-height="288"
data-original-width="500"
height="368"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7W-k1y0Bxue7m4XrofQQ-AVaV1Yc1YJJM6P_6tw3VUAPLz2FuzOs-_Vo-aTr8aFJMHg0ShIqZIr8cZlcKDqH-7DCGp8oApmJD-YEy-EqAiRRZJUOkkkiPpnYo5J_KxeCJsxAV1hKTd6oeOgeBD7m1kjEnBq5N3QuSGzbK8zAFr4uAZOALz1HD23guyQ/w640-h368/1.gif"
title="GLUTE KICKBACK"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>First kneel on the floor or an exercise ma. Then bend at the waist with
your arms extended in front of you (perpendicular to the torso) in order
to get into a kneeling push-up position.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>But your arms need to be spaced at shoulder width. Also your head should
be looking forward and the bend of the knees should create a 90-degree
angle between the hamstrings and the calves, so this will be your</span
>
</div>
<div><span style="font-size: medium;">starting position.</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Then as you exhale, lift up your right leg until the hamstrings are in
line with the back. You need to maintain the 90-degree angle bend and
contract the glutes throughout this movement.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Then you need to hold the contraction at the top for a second. Next you
need to go back to the initial position s you inhale. And now repeat with
the left leg.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Tip: You need to know that at the end of the movement the upper leg
should be parallel to the floor while the calf should be perpendicular to
it.<br><br><!-- new 5 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>5. BURPEE</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-R7i8uPcgbSYd9HdGoYBtgVRdn1LVVET41RUJHPFB-3oPBg14aOP9V88PyvN_7zuc3x6Af9_zhdjr9FWMX2wz-SJb9s4LnO6Bfpg00ww1ZOlXuYyXEIotxHx_BNxFQT8fjhbC_ATvHlYt1uUAenfRdDMsiIyS-K0ZaXPbbF8tkaCnBRUxlkSIohQ5DA/s498/1.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="BURPEE"
border="0"
data-original-height="329"
data-original-width="498"
height="422"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-R7i8uPcgbSYd9HdGoYBtgVRdn1LVVET41RUJHPFB-3oPBg14aOP9V88PyvN_7zuc3x6Af9_zhdjr9FWMX2wz-SJb9s4LnO6Bfpg00ww1ZOlXuYyXEIotxHx_BNxFQT8fjhbC_ATvHlYt1uUAenfRdDMsiIyS-K0ZaXPbbF8tkaCnBRUxlkSIohQ5DA/w640-h422/1.gif"
title="BURPEE"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>To do this exercise first you need to begin in a squat position with
hands on the floor in front of you.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Then you need to kick your feet back to a pushup position and immediately
return your feet to the squat position. You need to leap up as high as
possible from the squat position.<br><br><!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>6. UP-DOWN PLANK</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOaAPk6--ynVa7Ap8EvyV4QByp2Ig2nDNB7j5B8WFLeXDQusTyuS1BBkGZM8oT1vfQAQcdVXrTy1T_gzO5oIDcDK03ugiVSAvtfNzHbGRwMB8F1s1Xr2riYTbvTL77zIINeAp93jDzMNVFoLUKTrD6T_lLy0CvZzhUQvQlCJyzYHc8QAhHKc-uOr-2aw/s346/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Up-Down Plank"
border="0"
data-original-height="260"
data-original-width="346"
height="480"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOaAPk6--ynVa7Ap8EvyV4QByp2Ig2nDNB7j5B8WFLeXDQusTyuS1BBkGZM8oT1vfQAQcdVXrTy1T_gzO5oIDcDK03ugiVSAvtfNzHbGRwMB8F1s1Xr2riYTbvTL77zIINeAp93jDzMNVFoLUKTrD6T_lLy0CvZzhUQvQlCJyzYHc8QAhHKc-uOr-2aw/w640-h480/workout.gif"
title="Up-Down Plank"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Begin this exercise in a full plank. First you need to lower your right
elbow to the mat and then your left, coming into an elbow plank. And then
put your right hand on the mat, and straighten your right elbow and you
need to do the same on the left to return to a full plank.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>7. SWIMMING PILATES</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK82ifOR057XOeW-4_eWf6ypueNd2TGzXoJ2IOnVD5C42G6vx5O2BYv73bMY1ZWhpPc17Nm-n3CsN0O-HL1Ew3eSQmSw73-S1OzdQyXeNpyILyNPgtyx7Xx5dKtQLalV62GhRsFMht9ZwNTcJCRtH8fun5XLmB7o1tXUXqTuNMtyTnubXUb5a_QjPDTA/s800/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Swimming Pilates"
border="0"
data-original-height="480"
data-original-width="800"
height="384"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK82ifOR057XOeW-4_eWf6ypueNd2TGzXoJ2IOnVD5C42G6vx5O2BYv73bMY1ZWhpPc17Nm-n3CsN0O-HL1Ew3eSQmSw73-S1OzdQyXeNpyILyNPgtyx7Xx5dKtQLalV62GhRsFMht9ZwNTcJCRtH8fun5XLmB7o1tXUXqTuNMtyTnubXUb5a_QjPDTA/w640-h384/workout.gif"
title="Swimming Pilates"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>You need to lie on your stomach with the legs straight and together and
keeping your shoulder blades settled in your back. And your shoulders need
to be away from your ears, so stretch your arms straight overhead.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Then pull your abs in so that you lift your belly button up away from the
floor. Next reaching out from center, you need to extend your arms and
legs so far in opposite directions.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>That’s when they naturally come up off the floor and at the same time,
get so much length in your spine that your head moves up off the mat as an
extension of the reach of your spine.<br><br><!-- fitnes first 2 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>8. BACKSIDE-BOOSTING LUNGE</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuLuxLHbrgG2hYcV1R5v5sMP1PVPLMyPky3X-HiRnctSp9hsF7OmgmNX6bGNyORQTAAq2vPwFIQpOjAK8v8AFgu0AbCWa9aIXNqzRxWuG_PMwPiVJnSGKIWKR0-WxNcyPnMw-sMiy7l9pkUTBmPFmqKpKFYj5gwb-0HVW06eWusC1rEuGVa4wKRikPcQ/s717/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Backside-Boosting Lunge"
border="0"
data-original-height="519"
data-original-width="717"
height="464"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuLuxLHbrgG2hYcV1R5v5sMP1PVPLMyPky3X-HiRnctSp9hsF7OmgmNX6bGNyORQTAAq2vPwFIQpOjAK8v8AFgu0AbCWa9aIXNqzRxWuG_PMwPiVJnSGKIWKR0-WxNcyPnMw-sMiy7l9pkUTBmPFmqKpKFYj5gwb-0HVW06eWusC1rEuGVa4wKRikPcQ/w640-h464/workout.gif"
title="Backside-Boosting Lunge"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>You need to start from standing. Then you need to step your left leg
behind you and to the right so your thighs cross. You need to bend both
knees as if you were curtsying. Also you need to make sure your front knee
is aligned with your front ankle. Then you need to return to standing, and
switch</span
>
</div>
<div><span style="font-size: medium;">sides to complete one rep.</span></div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-2403866179223526222022-10-18T07:37:00.009-04:002022-12-08T06:52:03.244-05:005 Flat Abs Exercises To Get A Slim Waist<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihuDifPfLPeVBncqHnxGRanaZ_8e6Q4Y4Chi5HHRTtAoSiyJ_Yy0muxE0mRExHEPHst9zOJFIDfpnAKF4rCnNR9RYYAS7_jJMFXNKWaSNPb2D7JXQvfwbGFblHI7o6OxSwd7w3MTksl-rmssz6c4Mz_YfmcTbPJaEjOLbkTSPBNwD-CWihYjdHCDdNqA/s946/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="5 Flat Abs Exercises To Get A Slim Waist"
border="0"
data-original-height="494"
data-original-width="946"
height="334"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihuDifPfLPeVBncqHnxGRanaZ_8e6Q4Y4Chi5HHRTtAoSiyJ_Yy0muxE0mRExHEPHst9zOJFIDfpnAKF4rCnNR9RYYAS7_jJMFXNKWaSNPb2D7JXQvfwbGFblHI7o6OxSwd7w3MTksl-rmssz6c4Mz_YfmcTbPJaEjOLbkTSPBNwD-CWihYjdHCDdNqA/w640-h334/1.jpg"
title="5 Flat Abs Exercises To Get A Slim Waist"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Losing belly fat is not easy. But the right diet and flat abs exercise
can help you win this battle. It’s time you took charge and targeted the
ab muscles to strengthen and tone them. You may also mix it with exercises
that help burn overall body fat. Continue reading to learn about the 5
best flat ab exercises and 5 flat tummy diet tips to get a slim waist
fast. Scroll down!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #2b00fe; font-size: medium;"
><b>5 Effective Exercises To Get Flat Abs</b></span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>Here are some effective workouts to strengthen your core and flatten your
abs at the same time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Note: Before starting these abs exercises, warm-up properly to prevent
injuries.<br><br><!-- fitness tips -->
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style="display:block"
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>1. Cardio And HIIT</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiCh-G8mPNsxqMkyaArVaYHzCZXc914X9rAGKbbzDagOMTY1LSarepd-TuM2Swv8UAfAL47qwJBshJl6EtLYel2ivU7FUTtEu7kOI6J8Ts-AvW5VB8UU624Y7rLB74F9bZ3l1-5VOnjQtDBj8QhqlaJj-Kmw_jGEVW2Ar8Usyhl-t6J3JtnO2jZcfL6Q/s2119/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
border="0"
data-original-height="1415"
data-original-width="2119"
height="428"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiCh-G8mPNsxqMkyaArVaYHzCZXc914X9rAGKbbzDagOMTY1LSarepd-TuM2Swv8UAfAL47qwJBshJl6EtLYel2ivU7FUTtEu7kOI6J8Ts-AvW5VB8UU624Y7rLB74F9bZ3l1-5VOnjQtDBj8QhqlaJj-Kmw_jGEVW2Ar8Usyhl-t6J3JtnO2jZcfL6Q/w640-h428/1.jpg"
width="640"
/></a>
</div>
<br
/></span>
</div>
<div>
<span style="font-size: medium;"
>Cardio and HIIT (High-Intensity Interval Training) are a must if you want
to burn fat. Before you spot reduce your waistline or belly, you must aim
to shed fat from the overall body. As the body loses overall fat, it helps
the belly slim down as well. Focus on core exercises to tone your muscles,
which will make you look slimmer.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Do exercises like jogging, running, rope jumping, box jumps, squat jumps,
staircase running, high knees, jumping lunges, burpees, swimming, Zumba,
dancing, or play any sport. You may also use equipment like a Swiss ball
or resistance bands to make your workout more intense.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. Reverse Crunch</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2xMXuapIcaRrpu173RvOmjCKZLxCmCjD5F87L4hUEVdseNuSEfsNJTP8r-qYPD1VbOU4IsvkpMjb8UybqRdXsQRB6DIhteIPindPgyUqVLlLmaUuP23summFbzxy2X5dd_ujthwzMZz5ZYUvjcMC84-JbpPNvwkNwTsa8EP4SupHGlKiy1eT7DAe1_g/s640/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Reverse Crunch"
border="0"
data-original-height="480"
data-original-width="640"
height="480"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2xMXuapIcaRrpu173RvOmjCKZLxCmCjD5F87L4hUEVdseNuSEfsNJTP8r-qYPD1VbOU4IsvkpMjb8UybqRdXsQRB6DIhteIPindPgyUqVLlLmaUuP23summFbzxy2X5dd_ujthwzMZz5ZYUvjcMC84-JbpPNvwkNwTsa8EP4SupHGlKiy1eT7DAe1_g/w640-h480/workout.gif"
title="Reverse Crunch"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>How To Do</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Lie on the floor with knees bent, arms by your side, fingers
pointing towards your heels. Lift your feet off the ground, toes pointing
away from your body.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Exhale and slowly lift your hips off the floor, contracting your
abs. Your knees now point towards your head. Keep your head and neck on
the floor.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Inhale and come back to the starting position. Remember to move in
a slow, controlled manner. </span
>
</div>
<div>
<span style="font-size: medium;">● Do 3 sets of 8-12 reps.<!-- adsense2 --></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. V Sit-Up</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtuaABSD77GdurbjF8fQVuD-A7cCrUe8to4qGls8SGZTnGRVkfTOvTaUTvjPlspHu2lyiAZt9FluDACFRP0nTnaVvPXLuSBgWlAjDoMPfiZ6UhIvYy2IIzE38y5Zjxo0hJfB5gofDAk4jZQQ_TOJu6lQKBLhCAaYP8qpIAJJ6APKJRwLJmaPpyx73CHA/s1000/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="V Sit-Up"
border="0"
data-original-height="1000"
data-original-width="1000"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtuaABSD77GdurbjF8fQVuD-A7cCrUe8to4qGls8SGZTnGRVkfTOvTaUTvjPlspHu2lyiAZt9FluDACFRP0nTnaVvPXLuSBgWlAjDoMPfiZ6UhIvYy2IIzE38y5Zjxo0hJfB5gofDAk4jZQQ_TOJu6lQKBLhCAaYP8qpIAJJ6APKJRwLJmaPpyx73CHA/w640-h640/workout.gif"
title="V Sit-Up"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>How To Do</b></span>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>● Lie on a mat and place your arms overhead.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Lift your legs and hands off the floor and come into a sitting
position, as shown in the image. Balance your body on your buttocks and
tailbone. Keep your arms extended in front, forming a “V” with your upper
and lower body.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Keep breathing and slowly get back to the starting position. Do 3
sets of 8-12 reps.<br><br><!-- new 6 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>4. Plank With Opposite Arm And Leg Raise</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh90eXWrQnv3YsRTkajchf1_vbSm2c_8FL_Y_LRzy1ayG2pj_Q5yiRx1H2aBoQmF1c3bCt8ZFUEwO38_5YGY16vMA2ihRc4woQImb2PQeXyu7MeLYE38wbNYBDs9R0XYhRzkebf9IYpiGx8sp_msv0O6UAvh21vJBunabE3IFVgkT9TBH8T3AFnSuc1iw/s443/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank With Opposite Arm And Leg Raise"
border="0"
data-original-height="250"
data-original-width="443"
height="362"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh90eXWrQnv3YsRTkajchf1_vbSm2c_8FL_Y_LRzy1ayG2pj_Q5yiRx1H2aBoQmF1c3bCt8ZFUEwO38_5YGY16vMA2ihRc4woQImb2PQeXyu7MeLYE38wbNYBDs9R0XYhRzkebf9IYpiGx8sp_msv0O6UAvh21vJBunabE3IFVgkT9TBH8T3AFnSuc1iw/w640-h362/workout.gif"
title="Plank With Opposite Arm And Leg Raise"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>How To Do</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>● Get into a push-up position, with your body supported on your
palms and toes and the back straight and aligned with your head and
neck.</span
>
</div>
<div>
<span style="font-size: medium;"
>Lower yourself onto your forearms, keeping the rest of the position
unchanged. Curl your fists inwards and ensure that the upper arms are at
90 degrees with the lower arms, and the elbows are directly under your
shoulders.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Lift your right leg off the floor and extend it straight out,
parallel to the floor.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Putting your weight on your left foot and right arm, lift your
left arm and extend it in front of you with the fingers pointing
forward.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Keep your extended leg, arm, and back straight throughout, using
your core to maintain balance.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Hold for 10 seconds and come back to the plank position. Repeat on
the other side. Do 3 sets of 8 reps.<br><br><!-- new 5 -->
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</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b> 5. Thread The Needle</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgezZlSEuIi60LpOmfYsRfBPp-WKFsN0Bb3LJ1uZv6-NYngKZMMqUzTd9E64CXoldDJAv0x60hMQM3ggEqrIDLP21xn5-EAcBKoYSmZeCeWZQK_4SnJnnChQI-xwsusHebWEUnJV3ENhb1e-4alz0qV1mfKFYTw6tYwfYEmm2Jaw2DZrv3OTjM5i1UXzA/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Thread The Needle"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgezZlSEuIi60LpOmfYsRfBPp-WKFsN0Bb3LJ1uZv6-NYngKZMMqUzTd9E64CXoldDJAv0x60hMQM3ggEqrIDLP21xn5-EAcBKoYSmZeCeWZQK_4SnJnnChQI-xwsusHebWEUnJV3ENhb1e-4alz0qV1mfKFYTw6tYwfYEmm2Jaw2DZrv3OTjM5i1UXzA/w640-h640/workout.gif"
title="Thread The Needle"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>How To Do</b></span>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>● Get into a modified side plank position, lying on your left side,
propped up on your left forearm, with the wrist directly under the
shoulder.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Keep your knees bent and lower legs folded back, with the right
leg resting over the left. Let your right arm rest on your right hip. Keep
your hips off the ground.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Extend the right arm straight overhead. Look up at your arm.
Ensure a straight line from the right fingertips to the left elbow.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Bring your right arm down and under your left armpit, as though
you are threading a needle. Feel the twist in your sides and abs and not
in your shoulders or neck.</span
>
</div>
<div>
<span style="font-size: medium;"
>● Come back to the starting position. Do 8 reps on this side and
repeat on the other. Complete 3 sets.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Do these exercises for 30 minutes every day, and you will start to see a
difference in two weeks’ time. However, you should also be careful about
what you eat. Here are 5 easy diet tips to get a flat belly.<br><br><!-- new 3 -->
<ins class="adsbygoogle"
style="display:block"
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(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #2b00fe; font-size: medium;"
><b>5 Easy Flat Abs Diet Tips</b></span
>
</div>
<div>
<span style="color: red; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b>1. Avoid Processed Foods and Added Sugar</b></span
>
</div>
<div>
<span style="color: red; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>Choose whole fruits over juices, fresh over canned, and water over soft
drinks. Consume bakery staples like cakes and cookies in moderation.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Canned and packaged foods contain a lot of sodium and very less fiber and
nutrients. Excess sodium retains more water, puffing up your belly. Stay
away from sugar substitutes as well; they are only partially digested by
your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b>2. Control Alcohol Intake</b></span
>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>Alcohol inhibits fat oxidation . This means that frequent alcohol
consumption can lead to higher body fat in the long term.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>When you drink, the liver works overtime to burn alcohol instead of fat,
giving rise to terms like ‘Beer Belly’ or ‘Beer Gut.’ Also, one tends to
underestimate the calories in alcohol, making it easy to overdrink.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b>3. Go For Flat Abs-Friendly Foods</b></span
>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>Flat abs-friendly foods deal with the causes of belly fat, like balancing
your gut bacteria, reducing gas, and preventing constipation, and contain
healthy fats. Whole grains, lean protein, eggs, leafy vegetables, almonds,
and green tea are toppers in this list.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Get your dose of omega 3-fatty acids from fatty fish or capsules. A
well-prepared cup of green tea contains catechins, which are antioxidants
that claim to reduce belly fat.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b>4. Eat At The Right Time</b></span
>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>The trick is never to stuff your tummy or starve. Eat something within
half an hour of waking up and have a breakfast that contains whole grains
and protein. Go for a filling lunch and a light dinner at least three
hours before bedtime. Eat two snacks – one mid-morning and one at tea
time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Having small, balanced meals does not lead to tummy bulge and keeps your
metabolism up and running. The best part is that your body never goes into
starvation mode, which is when it feels the need to store everything as
fat.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b>5. Space Out Foods That Cause Bloating</b></span
>
</div>
<div>
<span style="color: #38761d; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>Do not eat multiple servings of gassy foods in a single day since it may
lead to bloating and belly bulge. The common foods in this list are
broccoli, cauliflower, cabbage, Brussels sprouts, dried beans, and
lentils.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>These are very healthy and have good fiber, so do not omit them. Space
them out across your meals throughout the week.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: #2b00fe; font-size: medium;"
><b>Why Losing Belly Fat Is Important</b></span
>
</div>
<div>
<span style="color: #2b00fe; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>People with abdominal fat or a large midriff are 2.75 times more at the
risk of heart disease, even if they are within a healthy weight range
.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The fat stored in your belly region is more dangerous than the fat stored
in the hip and thigh regions (3). It increases bad LDL cholesterol, messes
with your blood sugar, and increases your blood pressure and risk of a
heart attack , . Also, a flat tummy can make you look slimmer, more
proportionate, taller, and more attractive.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Men tend to hold excess fat in their bellies, and women are more prone to
store it in their hips and thighs – protection offered by hormones.
However, menopause removes this protection, making women equally
vulnerable . Your body shape will also change accordingly.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Other reasons include more calorie intake, mainly from processed foods,
alcohol, trans fats, and bloating due to gassy foods.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Flat abs exercises not only help lose that stubborn belly fat but also
make your core muscles stronger. Cardio, crunches, planks, sit-ups, and
threading the needle are some of the various exercises that can help you
lose fat, tone the abs, and get a strong core. Complementing this with a
balanced diet with no junk or processed food is important to see a
difference in the fat reduction. Doing these just for 30 minutes every day
would show you effective results in about a fortnight.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-16751433779048047312022-10-18T07:18:00.011-04:002022-12-08T06:34:57.227-05:007 Powerful yoga poses to burn that stubborn belly fat fast<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKQuktw8HH7T_g_n-L96bRpiO3LXpe1e2R6gniXomk67YOpL_LQTsaYrlIKzJwcy2YknA8iEWoeUMKv1Jv8bxDCGaMbhd62fCWhbL3GQW3OtUjXxr98eOfmiTfLjsuQXSRwxdybfJV-tute6iNoVIlrbSRtMoq-n71H1Zx5I3XZNtGqWuVIyMfJ5pS9A/s800/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="7 Powerful yoga poses to burn that stubborn belly fat fast"
border="0"
data-original-height="420"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKQuktw8HH7T_g_n-L96bRpiO3LXpe1e2R6gniXomk67YOpL_LQTsaYrlIKzJwcy2YknA8iEWoeUMKv1Jv8bxDCGaMbhd62fCWhbL3GQW3OtUjXxr98eOfmiTfLjsuQXSRwxdybfJV-tute6iNoVIlrbSRtMoq-n71H1Zx5I3XZNtGqWuVIyMfJ5pS9A/w640-h336/1.jpg"
title="7 Powerful yoga poses to burn that stubborn belly fat fast"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>How to reduce belly fat fast? Is there any way that can help to get rid
of stubborn belly fat? Yes! Yoga!!</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>These powerful yoga poses will help you to reduce belly fat fast
(obviously not within a week, but faster than other weight loss
workouts).</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>But apart from yoga, you have to maintain healthy diet too. Doing yoga
with unhealthy junk food and harmful additives cannot help you out much in
weight loss.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>So, try to stick to your yoga routine, as it will not only reduce your
belly fat but will give you glowing skin and attractive personality
too.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Have a look at your yoga workout to reduce belly fat fast and get flat
sexy tummy.<br><br><!-- fitness tips -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>1. Plank (Kumbhakasana)</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWGV0Pin22Gzih091xo_3OTHYYffVq2LefI53aozQEKg7kYmRIDWngyZioj48KJSWnHZQ-fCOZp_n_LBMGhEOkY_x3X8WK0sqpLCl4YGdhEYUy4m55S1WNICjJgNddh-eY1628XzkahCfFRrOMu0G7BRjDAp8hgOtUWlNVmJRLLHjAhFC1_aHM2-U9vw/s1500/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank (Kumbhakasana)"
border="0"
data-original-height="844"
data-original-width="1500"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWGV0Pin22Gzih091xo_3OTHYYffVq2LefI53aozQEKg7kYmRIDWngyZioj48KJSWnHZQ-fCOZp_n_LBMGhEOkY_x3X8WK0sqpLCl4YGdhEYUy4m55S1WNICjJgNddh-eY1628XzkahCfFRrOMu0G7BRjDAp8hgOtUWlNVmJRLLHjAhFC1_aHM2-U9vw/w640-h360/1.jpg"
title="Plank (Kumbhakasana)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Thanks to this pose you will exercise the whole body in a very simple
way. Doing plank you will work your thighs, buttocks, shoulders, back and
belly area.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Start in a similar posture to the one you take when you are going
to perform push-ups, place your hands vertically aligned with your
shoulders and make sure to keep your back straight.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Stay in this position making sure to exercise and tense your
abdominal muscles.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Stay in this position for 15-30 seconds. Repeat this exercise 5 times,
resting 15 seconds between each exercise.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>2. Wind Relieving Pose (Pawanmuktasana)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC779yT2KRNM_GlYPNz0GKkkZoBLL5MUpyS7_D3eYiOKFnzfuOIgr_5jpClnxn28xPZ8BkVj1GXP_MiA_6HdbiQkURAJwE25cUHolOrxF37h7lzj-FvryjHdmZANCVdH0--CNSv76nk-w8oqc9IXMH2ec6lpbjoDsyYFxBI6kZnNRr6GldvogpO71W6w/s1280/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Wind Relieving Pose (Pawanmuktasana)"
border="0"
data-original-height="673"
data-original-width="1280"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC779yT2KRNM_GlYPNz0GKkkZoBLL5MUpyS7_D3eYiOKFnzfuOIgr_5jpClnxn28xPZ8BkVj1GXP_MiA_6HdbiQkURAJwE25cUHolOrxF37h7lzj-FvryjHdmZANCVdH0--CNSv76nk-w8oqc9IXMH2ec6lpbjoDsyYFxBI6kZnNRr6GldvogpO71W6w/w640-h336/workout.gif"
title="Wind Relieving Pose (Pawanmuktasana)"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>This posture of wind release is a great exercise to soothe lower back
pain as well as to strengthen abdominal, hips and thighs.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Lie on your back with your legs straight, heels touching each
other and arms stretched alongside your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Exhale as you bend your knees and bring them up to your
chest.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 3: Keep your knees as close to your body as you can. Use your
abdominal muscles to hold the position.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 4: Stay in this position for 60-90 seconds while breathing deeply
and slowly.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 5: Exhale as you return your knees to the starting position to
finish the exercise.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Repeat this position for 5 times, rest for 15 seconds between each
exercise.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>3. Boat pose (Naukasana)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/a/AVvXsEhMktAQhuWzNmkDkjmOuDPgeSvXpnZgSFLZ6L8wn1Zhv1jfrAH16M6R33q9SuZgyvFkxVw0dwd0dHYn-Qcjc3Co92-0vkj2tO67iM--FKi-Y8VU6uZ-l6TTWOFRUzSVaZsaw0pxI_SZEO4ne45pfWhK9xYNjfSWUy6OxWgVt5q06_SljEQXsbvr3e12nA=s400"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Boat pose (Naukasana)"
border="0"
data-original-height="225"
data-original-width="400"
height="360"
src="https://blogger.googleusercontent.com/img/a/AVvXsEhMktAQhuWzNmkDkjmOuDPgeSvXpnZgSFLZ6L8wn1Zhv1jfrAH16M6R33q9SuZgyvFkxVw0dwd0dHYn-Qcjc3Co92-0vkj2tO67iM--FKi-Y8VU6uZ-l6TTWOFRUzSVaZsaw0pxI_SZEO4ne45pfWhK9xYNjfSWUy6OxWgVt5q06_SljEQXsbvr3e12nA=w640-h360"
title="Boat pose (Naukasana)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This posture focuses on the back, legs and belly.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Start by lying on your back with your legs straight and your arms
close to your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Inhale as you lift your legs up making sure they remain straight
and fully stretched.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 3: Form a 45 degree angle with your body lifting your torso off the
ground using your arms for balance.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 4: Hold the position for 15 seconds. Return to the starting position
and let the body rest for another 15 seconds. Repeat 5 times.<br><br><!-- new 6 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>4. Bow Pose (Dhanurasana)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1rrj1rbVBUmm7YB2xc7lc1BQTWeIxBSTrbYlLgG33lDFp8IjVZUmloXK7PfuWIztoj9S0VPKl4ZN0FfmEttwEzea0MUP2dA2JL6CrPga5NKEZFaGsCtnC_HDKw9aSkWbFxJ0Fl-VCX3jzWZf9Y5eTLiXNiSTDg-3OP47lOiXGOeOUS27J9Ln2j5LBBQ/s399/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Bow Pose (Dhanurasana)"
border="0"
data-original-height="228"
data-original-width="399"
height="366"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1rrj1rbVBUmm7YB2xc7lc1BQTWeIxBSTrbYlLgG33lDFp8IjVZUmloXK7PfuWIztoj9S0VPKl4ZN0FfmEttwEzea0MUP2dA2JL6CrPga5NKEZFaGsCtnC_HDKw9aSkWbFxJ0Fl-VCX3jzWZf9Y5eTLiXNiSTDg-3OP47lOiXGOeOUS27J9Ln2j5LBBQ/w640-h366/workout.gif"
title="Bow Pose (Dhanurasana)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Lie on your stomach with your legs straight and your arms close
to your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Bring your feet back while raising your arms straight up to
support your ankles.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 3: Hold the position for 15-30 seconds.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 4: Exhale and return to the starting position allowing your body to
rest for 15 seconds.<br><br><!-- new 5 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>5. Cobra pose (Bhujang asana)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/a/AVvXsEhoXomb0JSPLz6t-Pondm5z8-B1pnnxjOG8FOqaS4ghCxZCKbol2PurbcS9fdIqYjKwulmNTVL274jBtwiow2JYomroKzwoPsSjH-PNbhzu0-DZvLCYLZO4R-oh2tOLljx_ScGn88g6vt55HnO6mtZWDS27jiFVUwxIDtJOxDT8qToMMSA0F6YKLtGQNg=s640"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Cobra pose (Bhujang asana)"
border="0"
data-original-height="640"
data-original-width="640"
height="640"
src="https://blogger.googleusercontent.com/img/a/AVvXsEhoXomb0JSPLz6t-Pondm5z8-B1pnnxjOG8FOqaS4ghCxZCKbol2PurbcS9fdIqYjKwulmNTVL274jBtwiow2JYomroKzwoPsSjH-PNbhzu0-DZvLCYLZO4R-oh2tOLljx_ScGn88g6vt55HnO6mtZWDS27jiFVUwxIDtJOxDT8qToMMSA0F6YKLtGQNg=w640-h640"
title="Cobra pose (Bhujang asana)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Cobra pose strengthens your belly and back. This posture is not
recommended for people who have suffered a back injury or for pregnant
women.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Start by lying on your stomach with your legs straight and your
arms bent alongside your body so that your hands are under your
shoulders.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Keeping your legs flat on the floor, lift your head with the help
of your arms. Breathe deeply as you bring your chest further and further
back.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 3: Hold the position for 15-30 seconds and exhale slowly as you
return to the starting position.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Repeat 5 times, resting 15 seconds between each pose.<br><br><!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6. Chair Pose (Uthkatasana)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMSwFnTeexiHl3vfIaUZfZwiieaz1LlSUt0FAiojwOuKFatB1PtQ1GD97AFDetgctAVyimDBmgLCSKdtWDxxpWLBAKz4tGBoEPGIhZekWXZn9_Dxjx2CZGVHKEo4FzJle3XX2thmcfEmgDn82F5ky5LKfJ5rmw0M3lpfmiguMwjzUbcMZAcigJfJossg/s564/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Chair Pose (Uthkatasana)"
border="0"
data-original-height="376"
data-original-width="564"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMSwFnTeexiHl3vfIaUZfZwiieaz1LlSUt0FAiojwOuKFatB1PtQ1GD97AFDetgctAVyimDBmgLCSKdtWDxxpWLBAKz4tGBoEPGIhZekWXZn9_Dxjx2CZGVHKEo4FzJle3XX2thmcfEmgDn82F5ky5LKfJ5rmw0M3lpfmiguMwjzUbcMZAcigJfJossg/w640-h426/workout.gif"
title="Chair Pose (Uthkatasana)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This exercise will strengthen the back, abdomen, buttocks and legs. It is
not recommended for those who suffer from a back or knee injury.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Stand with your hands in Namaste position in front of you.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Bend your knees as if you were going to sit in a chair.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 3: Bring your hands above your head while stretching your
arms.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 4: Keeping your back straight, use the weight of your torso to help
you find your balance as you bend your knees more and more.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 5: Hold the position for as long as you can while breathing
normally.<br><br><!-- fitnes first 2 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>7. Bridge Pose (Setubandhasana)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo1on07WMtaTmQ2mlQWS7hmwzUUyZ5l0yaD2Nbp3vDwHY8vUnMGo04wj3w9CxspVIsmzmXpIavrYxMwDcEI44CuQaPfd3m6KVyYH3xDtCDduASe-AbywM3ph2fvlf0eaI5Sa8mEqvWAwdbiX_ZrqcgQxN9XN4BSzZ4o9bq2LepGUBDXy55Wf_aFYFeuQ/s600/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Bridge Pose (Setubandhasana)"
border="0"
data-original-height="400"
data-original-width="600"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo1on07WMtaTmQ2mlQWS7hmwzUUyZ5l0yaD2Nbp3vDwHY8vUnMGo04wj3w9CxspVIsmzmXpIavrYxMwDcEI44CuQaPfd3m6KVyYH3xDtCDduASe-AbywM3ph2fvlf0eaI5Sa8mEqvWAwdbiX_ZrqcgQxN9XN4BSzZ4o9bq2LepGUBDXy55Wf_aFYFeuQ/w640-h426/workout.gif"
title="Bridge Pose (Setubandhasana)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 1: Begin by lying on your back with your legs straight and your arms
close to your body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 2: Bend your knees while bringing the soles of your feet towards
your hands. Then lift your body so that your back and buttocks are no
longer touching the floor. Make sure that both your neck and the soles of
your feet are in contact with the floor.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 3: Use your arms as additional support to hold the position
correctly.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Step 4: Hold the posture for as long as possible.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>Now you have no excuse to do these poses and tone your body. Share it
with all your friends and family!</b
></span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-82007263318063396962022-10-18T06:58:00.010-04:002022-12-08T06:17:28.503-05:009 yoga stretches you should do regularly to become more flexible<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfFhWuUSY10R3UzjwJKdMvQlEpWU4e-6foaaz1p0ei4AbrD-vBaAfeRKt8zSWSRJ2FilKmHsWJjQgG7e3Iuw0iYbq4UFHWNcHjUhp-i2ClR6pJ3CcSfqk8dLv5OPDFLLHsUCZ8pn_VKLtqyVDc-K8z2GrVLkdZANK0JdmazbMGYgh8skPul3BMMga_9Q/s800/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="9 yoga stretches you should do regularly to become more flexible"
border="0"
data-original-height="420"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfFhWuUSY10R3UzjwJKdMvQlEpWU4e-6foaaz1p0ei4AbrD-vBaAfeRKt8zSWSRJ2FilKmHsWJjQgG7e3Iuw0iYbq4UFHWNcHjUhp-i2ClR6pJ3CcSfqk8dLv5OPDFLLHsUCZ8pn_VKLtqyVDc-K8z2GrVLkdZANK0JdmazbMGYgh8skPul3BMMga_9Q/w640-h336/1.jpg"
title="9 yoga stretches you should do regularly to become more flexible"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Each person has different movements, stretches and postures that are
optimal for their condition, all with a common result: to feel better,
sleep easier and, obviously, gain flexibility.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Everyone knows that stretching is good for you. But what exactly does it
do? It relieves stiff muscles, relieves tension throughout the body and
helps you exercise without causing any damage to the body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Well, it sounds like the best thing, doesn’t it? Then all you have to do
is try these 12 best yoga exercises to stretch your body do them regularly
to become more flexible. They will surely make your life better.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Before that, let’s find out the importance of yoga to stretch.<br><br><!-- fitness tips -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>1.- Mountain Pose (“Tadasana”)</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/a/AVvXsEh2W080PJ8rmj8WrAWqZbVyg20FerOmBsJDqxKCdvcu8EE6Fx-s4Jf1X6L4lLraHYCMrOjcUrTYgO80rzKTiEYiXDfRtN9b5bTJG3onHalWcPHD1KHXMUHBU4x7_7hAkCkv4Y3-5rTk7qa09MH7zttJiTfMGA54CXY0JeYMRx1T-PkqIVZF9uM6_6Tdyg=s600"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Mountain Pose (“Tadasana”)"
border="0"
data-original-height="400"
data-original-width="600"
height="426"
src="https://blogger.googleusercontent.com/img/a/AVvXsEh2W080PJ8rmj8WrAWqZbVyg20FerOmBsJDqxKCdvcu8EE6Fx-s4Jf1X6L4lLraHYCMrOjcUrTYgO80rzKTiEYiXDfRtN9b5bTJG3onHalWcPHD1KHXMUHBU4x7_7hAkCkv4Y3-5rTk7qa09MH7zttJiTfMGA54CXY0JeYMRx1T-PkqIVZF9uM6_6Tdyg=w640-h426"
title="Mountain Pose (“Tadasana”)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This posture is relatively simple but necessary to “warm up” before
starting with the postures and stretches that will follow.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How to do it? Stand with your feet together and eyes closed. If you feel
a little stiff, spread your legs a little apart. Let your arms rest at
your sides with your fingers together.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>2.- Child’s pose (“Balasana”)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-pCWp972LRqm4Xn7LahPw6S6loHnm7RAdNZaY9nZJu9thAckLEh9YpkeR4_9tsTSDEF7F96NkivQPb3dJJo0WbO_te208lLVqag9RDoUbHjP1vAzHse6WrYpcQck6gGiXsfW3eFyJunMz0zhryI7uqlcFcSV4dh7ZXnyVYO8PPDdZIBCp0vv2pbm2zw/s630/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Child’s pose (“Balasana”)"
border="0"
data-original-height="315"
data-original-width="630"
height="320"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-pCWp972LRqm4Xn7LahPw6S6loHnm7RAdNZaY9nZJu9thAckLEh9YpkeR4_9tsTSDEF7F96NkivQPb3dJJo0WbO_te208lLVqag9RDoUbHjP1vAzHse6WrYpcQck6gGiXsfW3eFyJunMz0zhryI7uqlcFcSV4dh7ZXnyVYO8PPDdZIBCp0vv2pbm2zw/w640-h320/1.jpg"
title="Child’s pose (“Balasana”)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This pose is a basic relaxation posture. We can remain in this posture
for several minutes as long as our body does not feel uncomfortable.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How is it done? Get on your knees with your instep facing the floor and
your feet together. Keeping your knees apart (not too much) rest your
abdomen and chest on the space resulting from the separation of both
knees. Rest your head on the floor and stretch your arms forward (if your
head does not comfortably reach the floor, you can use a brick, book or
pillow for support).<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>3.- Downward Facing Dog Pose (“Adho Mukha Svanasana”)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim28ZgjmQXVVZqyrqnEX49Lc8VOJFLvmkJWoSR8Jyw30t3M8wGBiLXoUpbaHe7J_NcpgJ_FsCRCeeVy41CKXOkllr7kbCH-pQDHtqF3RFdvAhy-A90iMb6kyXtCNpdai0UXhHQz5dNeQbnqPpzWds4oz9-7g0LtYaBIg3pNJ903Z83ZuYxmWr51h2jVQ/s630/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Downward Facing Dog Pose (“Adho Mukha Svanasana”)"
border="0"
data-original-height="315"
data-original-width="630"
height="320"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim28ZgjmQXVVZqyrqnEX49Lc8VOJFLvmkJWoSR8Jyw30t3M8wGBiLXoUpbaHe7J_NcpgJ_FsCRCeeVy41CKXOkllr7kbCH-pQDHtqF3RFdvAhy-A90iMb6kyXtCNpdai0UXhHQz5dNeQbnqPpzWds4oz9-7g0LtYaBIg3pNJ903Z83ZuYxmWr51h2jVQ/w640-h320/1.jpg"
title="Downward Facing Dog Pose (“Adho Mukha Svanasana”)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>If you are a beginner and you find it difficult to maintain the posture,
increase your separation between feet and hands to reduce the
difficulty.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How to do it? With your feet waist-width apart, bend your body forward
and press your palms against the floor (waist up). Your hands should be
shoulder-width apart, and your back, arms and shoulders aligned. At any
time, when we feel tired, we can alternate this posture with the child’s
posture to regain strength. As soon as we feel able again, we can return
to the dog posture.<br><br><!-- new 6 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>4.- Forward bend with legs apart (“Ardha Uttanasana”)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHOg_Nb06eGE2WbLlPynjPkgUqviU1WNPiysrk_zQelgOMz12clPcb7xyR_gs7a5jVjUaHObERwY6lK6vxw0ie22ccPZU9J4dwIcUfNhuNTEQcZjJgFKpYibMiGrcOow98g85m33sIfLv7cKhHqSXrqfhiASNor4TxzBWPDuTCum7EkLqnR4n65sTNBQ/s834/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Forward bend with legs apart (“Ardha Uttanasana”)"
border="0"
data-original-height="834"
data-original-width="700"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHOg_Nb06eGE2WbLlPynjPkgUqviU1WNPiysrk_zQelgOMz12clPcb7xyR_gs7a5jVjUaHObERwY6lK6vxw0ie22ccPZU9J4dwIcUfNhuNTEQcZjJgFKpYibMiGrcOow98g85m33sIfLv7cKhHqSXrqfhiASNor4TxzBWPDuTCum7EkLqnR4n65sTNBQ/w538-h640/1.jpg"
title="Forward bend with legs apart (“Ardha Uttanasana”)"
width="538"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This pose helps to improve the flexibility of our inner thighs and
hamstrings.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How is it done? Stand with your feet shoulder-width apart. Bend your body
forward at the waist while keeping your back straight. Place your hands on
the floor and hold the posture for 5-10 breaths. If you can’t reach the
floor, put some bricks or something to lean on, to make it easier for your
back to stay straight.<br><br><!-- new 5 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>5.- Thread The Needle Pose</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9g1gGlMWVn_ALBdu_scrXTykJdaCvTt2XRWiZNnRbngf4s4ISpxID3C6NqoEZ4v8Zb32JkBR9BA0uTiZljWWd3nKjMpRykF6hL7nnNn6C1w2eftiNqmZ2R4WIjehRySL2qr5Gr0cmOKNz7_8xdaCW4WycpvlrHQ0qH_ZqRkOEtm0vXcOPekoOuitcDA/s700/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Thread The Needle Pose"
border="0"
data-original-height="394"
data-original-width="700"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9g1gGlMWVn_ALBdu_scrXTykJdaCvTt2XRWiZNnRbngf4s4ISpxID3C6NqoEZ4v8Zb32JkBR9BA0uTiZljWWd3nKjMpRykF6hL7nnNn6C1w2eftiNqmZ2R4WIjehRySL2qr5Gr0cmOKNz7_8xdaCW4WycpvlrHQ0qH_ZqRkOEtm0vXcOPekoOuitcDA/w640-h360/1.jpg"
title="Thread The Needle Pose"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This posture is ideal for beginners (especially those with more
rigidity). For more comfort we can place a cushion behind the neck but it
is not necessary.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How to do it? Lie on your back and raise your knees until your thighs are
at a right angle to the floor. Cross your right ankle over your left
thigh. Interlace your fingers behind your left knee and pull your left leg
toward you. This will stretch your right buttock and left hip. Once the
stretch is complete, alternate legs and repeat the exercise again.<br><br><!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6.- Bridge Pose (“Setu Bandha Sarvangasana”)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0VqoHKUBZJQnnSB6ehAOk4izuq7VOX1JWWA38L3migJimKalBLpHWuck8tlZPDMfwccbr1kZrEUTq_tb2NCG-DCyZWOXg-T3TBY6j3kP8t12nai2URKNnP9gurw5VAMH8ifk91yRSmzD76QpgEAiy4Az1hF-CNRtCV9XawbJV_KQACVliAOsJF9Y8w/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Bridge Pose (“Setu Bandha Sarvangasana”)"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0VqoHKUBZJQnnSB6ehAOk4izuq7VOX1JWWA38L3migJimKalBLpHWuck8tlZPDMfwccbr1kZrEUTq_tb2NCG-DCyZWOXg-T3TBY6j3kP8t12nai2URKNnP9gurw5VAMH8ifk91yRSmzD76QpgEAiy4Az1hF-CNRtCV9XawbJV_KQACVliAOsJF9Y8w/w640-h640/workout.gif"
title="Bridge Pose (“Setu Bandha Sarvangasana”)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>As with the chair posture, we can alternate this posture with our
breathing to rest, or hold the posture during all the breaths (if you are
able to do so without causing discomfort). This energizing posture opens
the front of the body (hip, chest and abdomen).</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How is it done? Lie on the floor (back facing down) and bend your knees,
keeping the soles of your feet flat on the floor, knees pointing to the
ceiling, and arms parallel to your body. Put pressure on the floor with
your arms, keeping your feet on the floor, and separate your hips from the
floor while opening your chest.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>7.- Locust Pose (“Salabhasana”)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ8C9VCZBqkz4PH0r8ticj2jUSu3ZS9fFR2s-XgL_X14gzIf_nKS5WBwL8VIys0f-O2T2j5dO0v-cRN9HehDZIz8quDSEeTpTetbf_OKLKJ6N6AAoSQQv-grIwQFGkSGw4pEHkEFosbQNIATui7wYsciI8hoKrTrqIRlCJTOav6gAXSYaiB_NZdJA4iQ/s480/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Locust Pose (“Salabhasana”)"
border="0"
data-original-height="347"
data-original-width="480"
height="462"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ8C9VCZBqkz4PH0r8ticj2jUSu3ZS9fFR2s-XgL_X14gzIf_nKS5WBwL8VIys0f-O2T2j5dO0v-cRN9HehDZIz8quDSEeTpTetbf_OKLKJ6N6AAoSQQv-grIwQFGkSGw4pEHkEFosbQNIATui7wYsciI8hoKrTrqIRlCJTOav6gAXSYaiB_NZdJA4iQ/w640-h462/workout.gif"
title="Locust Pose (“Salabhasana”)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This back stretch is easy to do for beginners (even though it looks quite
complicated). It is an exercise that consumes energy but also strengthens
all the muscles of the back. This stretch is ideal for improving posture,
and for people with poor lower back musculature.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How is it done? Lie on your belly and inhale as you try to lift
everything off the floor (arms, legs and chest). Concentrate on keeping
your neck stretched keeping your head as far away from your chest as
possible.<br><br><!-- fitnes first 2 -->
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</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>8.- Camel pose</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6GqR4vrOjzqjs91EIwVB8ouvsbChYY4r1mqArSJ_lNHCpMm0VAD36DI6GElB6BcKRGO25KavVmMRvWq-uZSRFHdHOoZVaNYvsGG7M9f--L_Qmc_e4vSvSyrQV_rQiAC1-VDTDEtel94Tg-RrPC_qJUA6eYUqsV-PAhs6AUaSOG4Ds4cqCkfqaRrHCyg/s620/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Camel pose"
border="0"
data-original-height="400"
data-original-width="620"
height="412"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6GqR4vrOjzqjs91EIwVB8ouvsbChYY4r1mqArSJ_lNHCpMm0VAD36DI6GElB6BcKRGO25KavVmMRvWq-uZSRFHdHOoZVaNYvsGG7M9f--L_Qmc_e4vSvSyrQV_rQiAC1-VDTDEtel94Tg-RrPC_qJUA6eYUqsV-PAhs6AUaSOG4Ds4cqCkfqaRrHCyg/w640-h412/workout.gif"
title="Camel pose"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Muscles highlighted: Rectus Abdominus and External Obliques. These
stretch is best reserved for people who have good flexibility already. Sit
on your heels and place your hands behind you as you push your hips up and
forward. Avoiding putting too much pressure on your lumbar spine. If
you’ve neck problems don’t drop your head back.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>9.- Legs on the wall posture (“Viparita Karani”)</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk-uYEsU7wsKATF9JENEjuFbHEIl-0FPwPb2Hy8h4W8mBOBMKDWV-_4DN1cwUqkzJ_6sJ1ITPdJzeJKvVite-naM9XQ6kAdM3t8d-6kwT9XmLpsWL5o8jB3oVokKK2gSFD97V668flA0IEYx5ZZYSQ51Zu6RkghaeDjZxVwRbRseiLtBiB6IOnzNqpNQ/s600/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Legs on the wall posture (“Viparita Karani”)"
border="0"
data-original-height="400"
data-original-width="600"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk-uYEsU7wsKATF9JENEjuFbHEIl-0FPwPb2Hy8h4W8mBOBMKDWV-_4DN1cwUqkzJ_6sJ1ITPdJzeJKvVite-naM9XQ6kAdM3t8d-6kwT9XmLpsWL5o8jB3oVokKK2gSFD97V668flA0IEYx5ZZYSQ51Zu6RkghaeDjZxVwRbRseiLtBiB6IOnzNqpNQ/w640-h426/workout.gif"
title="Legs on the wall posture (“Viparita Karani”)"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>After a long day of work, lying in this posture for 5-10 minutes will
make you feel like a new person. In addition, the exercise improves
circulation.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>How is it done? Lie on the floor (back down) with your buttocks and legs
(straight) against the wall. If necessary, we can put a cushion under the
lower back for extra support.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-51717470139956201732022-10-18T06:52:00.000-04:002022-12-08T05:58:06.743-05:006 Exercises to banish back fat you can do at home<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6367_6F0DmWqwHIBt_nOXh-3L4CmAHpkFMn5xkuUzOOeldLIvcMAatpeoya6FzG86lRpO4b5cgwrTf_8QAVlFsdq2UJ8jPoj2yTJLiC3Hzvluq67z3MIZYhPwek32Gc43T47Zi9y1XrreUQCi5PnlsuKpvabY0VQa__6qhgONPBnXs-pN_xdQV7mROA/s800/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="6 Exercises to banish back fat you can do at home"
border="0"
data-original-height="420"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6367_6F0DmWqwHIBt_nOXh-3L4CmAHpkFMn5xkuUzOOeldLIvcMAatpeoya6FzG86lRpO4b5cgwrTf_8QAVlFsdq2UJ8jPoj2yTJLiC3Hzvluq67z3MIZYhPwek32Gc43T47Zi9y1XrreUQCi5PnlsuKpvabY0VQa__6qhgONPBnXs-pN_xdQV7mROA/w640-h336/1.jpg"
title="6 Exercises to banish back fat you can do at home"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>If finding the perfect bra isn’t hard enough, women also have to deal
with that pesky “bra bulge,” that back fat that creeps under the arms and
around the straps of bras and tops. Controlling these areas isn’t easy,
but it’s not impossible either.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>So if you can’t stand the bra bulge anymore, we’re here to help. Follow
these exercises below that will get rid of back fat without you leaving
home. All you will need is a pair of dumbbells between 1 and 1.5 kg or a
bottle of water.<br><br><!-- fitness tips -->
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</script><br></span
>
</div>
<div><br /></div>
<div>
<h3><span style="color: red; font-size: medium;">1- T Raises</span></h3>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg07A9AOVp4YFcaKFc7RAbLVGxE0DD68xWhXkdOMM6wH4dwLgXIxsZS_-N4hBzhBmifDW5nPExnaM06H9ntwH4JmfilH3XoPLAU_Y95EbdF1mcWyS4rRgyjoRGvcJOjYmYTeTbnGlqA66kTIFxkAFYsCjZvaF11Fbc-_cX15JL-tmyZRbHgRf_rDk913g/s400/1.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="T Raises gif"
border="0"
data-original-height="309"
data-original-width="400"
height="494"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg07A9AOVp4YFcaKFc7RAbLVGxE0DD68xWhXkdOMM6wH4dwLgXIxsZS_-N4hBzhBmifDW5nPExnaM06H9ntwH4JmfilH3XoPLAU_Y95EbdF1mcWyS4rRgyjoRGvcJOjYmYTeTbnGlqA66kTIFxkAFYsCjZvaF11Fbc-_cX15JL-tmyZRbHgRf_rDk913g/w640-h494/1.gif"
title="T Raises gif"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>You need to do 15 reps.</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>So, first you need to grab a pair of 2- to 3-pound dumbbells and then
stand with feet hip-width apart and take a slight bend in knees as you
shift hips back. And then you need to lower torso until it’s parallel to
the floor and bring weights together and turn palms to face forward.
Next keeping arms straight and then lift weights up to shoulder height
then lower back down and make sure to keep the core and glutes engaged
the entire time.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<h3>
<span style="color: red; font-size: medium;"
>2- Single-Arm Dumbbell Rows</span
>
</h3>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7e34IzrhOqC3X0aLLi2xxOqENgSmd6JXaHHpVS8djAzWjLegEjwFnZltzPyr_fSw512U2qpuhycYTrI0_cbF2GwpgOkEWMGwv9Ao1qHJqxuvIJ46bV91tYvP-thv8a836MfydjHGDTYWG5emNjfbOzN9vZbKEQzY447eYRCegAh6Mp_T38Rij6Gu6wg/s700/1.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Single-Arm Dumbbell Rows gif"
border="0"
data-original-height="504"
data-original-width="700"
height="460"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7e34IzrhOqC3X0aLLi2xxOqENgSmd6JXaHHpVS8djAzWjLegEjwFnZltzPyr_fSw512U2qpuhycYTrI0_cbF2GwpgOkEWMGwv9Ao1qHJqxuvIJ46bV91tYvP-thv8a836MfydjHGDTYWG5emNjfbOzN9vZbKEQzY447eYRCegAh6Mp_T38Rij6Gu6wg/w640-h460/1.gif"
title="Single-Arm Dumbbell Rows gif"
width="640"
/></a>
</div>
<br /><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b>You need to do 10 reps per side</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>First, you need to grab a 15- to 25-pound dumbbell in one hand and then
you need to stand with feet hip-width apart. And then you need to bend
knees and shift hips back, lowering torso until nearly parallel with the
ground and then place right hand on a wall in front of you for balance.
Next, you need to draw the weight up toward the chest by bending left
elbow straight up toward the ceiling and make sure to keep shoulder
blades down and together and core engaged the entire time.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<h3><span style="color: red; font-size: medium;">3- Delt Raise</span></h3>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdrV5TZtCcOKh_3Ajf5A6FyZUn5SU4DCTK9lP5TH8YQdoHmLFdN2BTRKTiaLM2qbAi0ldZjreio72XRHN5bqIoHIE1jQrfFz7HpdKVJTaiQ6O8Y6EBpGLfi76556dy2WeSleva3L3aikPur47V8tEji5K61csgOOFuB-lhRf6ACMhcuBH8PlK3K2wzaw/s746/1.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Delt Raise gif"
border="0"
data-original-height="509"
data-original-width="746"
height="436"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdrV5TZtCcOKh_3Ajf5A6FyZUn5SU4DCTK9lP5TH8YQdoHmLFdN2BTRKTiaLM2qbAi0ldZjreio72XRHN5bqIoHIE1jQrfFz7HpdKVJTaiQ6O8Y6EBpGLfi76556dy2WeSleva3L3aikPur47V8tEji5K61csgOOFuB-lhRf6ACMhcuBH8PlK3K2wzaw/w640-h436/1.gif"
title="Delt Raise gif"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>You need to do 10 reps.</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You need to grab a pair of 5- to 10-pound dumbbells and stand with feet
hip-width apart, knees slightly bent and then you need to shift hips
back as you lower torso until nearly parallel with the ground. Next, you
need to turn palms to face each other, bend elbows and lift weights up
to shoulder height and then focus on using your back, not your arms, to
raise the weights and then gently lower back down. You need to keep core
and glutes engaged during the entire movement.<br><br><!-- new 5 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<h3>
<span style="color: red; font-size: medium;">4- Assisted Pull-Ups</span>
</h3>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXLVVSesOd1jrbuW3vosk44DYYZctlNqarZ5y4RxggcLy9jNGanIyKGq2_FSR0wxRB4zDH1XMbPXg8loI9lUzdRdPqhINqB42oGLFp642a4MJqOi5GVV42WQY7p0NB3_XzlzYllhcsTzDTazN3IvlhpbN6qDEyth0vwD8w5k5rmj5PvUmLHub1Yqaegg/s640/1.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Assisted Pull-Ups"
border="0"
data-original-height="480"
data-original-width="640"
height="480"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXLVVSesOd1jrbuW3vosk44DYYZctlNqarZ5y4RxggcLy9jNGanIyKGq2_FSR0wxRB4zDH1XMbPXg8loI9lUzdRdPqhINqB42oGLFp642a4MJqOi5GVV42WQY7p0NB3_XzlzYllhcsTzDTazN3IvlhpbN6qDEyth0vwD8w5k5rmj5PvUmLHub1Yqaegg/w640-h480/1.jpg"
title="Assisted Pull-Ups"
width="640"
/></a>
</div>
<br /><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b>You need to do 8 to 10 reps.</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>To start the exercise you need to loop a band on top of a pull-up bar
or the Life Fitness Machine at your gym and then to hold onto the bar
with hands slightly wider than shoulder width, palms facing each other
and then you need to place one foot (or knee if you prefer) inside the
band. Next hang at arm’s length and then you should return to this
position and you need to known as a dead hand and each time you lower
back down. Then you need to pull body up in one straight line, bringing
head just above hands and then to squeeze shoulder blades together. And
next you need to pull upper arms down forcefully and slowly lower body
all the way back down to dead hang and then repeat motion without
swinging.<br /><br /><!--new 6-->
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(adsbygoogle = window.adsbygoogle || []).push({});
</script>
<br
/></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<h3>
<span style="color: red; font-size: medium;"
>5- Plank with Lateral Arm Raise</span
>
</h3>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZXav0pKr_QaNlorKw-tGKbYS_rYKpLtYw0eRa80NG7pdzR7uE27L2kem2RQfH8e5QFOPpRIhio5mh0AsFNjw-CnpgZe79pxkvkXar72pHSQKhc9zcP4ypaMODdRmw3YzRPF-vJKK6nSI80hdmmnCedLGJwyHSQmMHxfCmwVeTynJ0nNCUyNvPSs11NA/s378/1.jpg"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank with Lateral Arm Raise"
border="0"
data-original-height="378"
data-original-width="378"
height="400"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZXav0pKr_QaNlorKw-tGKbYS_rYKpLtYw0eRa80NG7pdzR7uE27L2kem2RQfH8e5QFOPpRIhio5mh0AsFNjw-CnpgZe79pxkvkXar72pHSQKhc9zcP4ypaMODdRmw3YzRPF-vJKK6nSI80hdmmnCedLGJwyHSQmMHxfCmwVeTynJ0nNCUyNvPSs11NA/w400-h400/1.jpg"
title="Plank with Lateral Arm Raise"
width="400"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b>You need to do 10 reps per side</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You need to come into a straight-arm plank with hands below. And then
in line with shoulders, feet slightly wider than hip-width apart you
need to keep hips as still as possible and then lift one arm up to
shoulder height. Then you need to return to center, then lift the other
arm to shoulder height and then draw belly button up and in and keep
your body centered.<br><br><!-- new 3 -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<h3><span style="color: red; font-size: medium;">6- Pushup Holds</span></h3>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBGzJjpAQ9I6gWFtBpEDDkAdDmCOg5fa-sfFSGDxSGR33QNOTzBdIoxdwzHlHzfT5Rpx9Y39GYucoFwLT7COxaYhxUuOgYGfI-6KqcYNMYiW_k58Lz6NRfO0bywgWdVZ-OyfmdPkxpyzPoZR6jObaRycqarRmifo0dn1d-ZfYWAvOb4f_SEQMDztDVpA/s355/1.gif"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Pushup Holds gif"
border="0"
data-original-height="186"
data-original-width="355"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBGzJjpAQ9I6gWFtBpEDDkAdDmCOg5fa-sfFSGDxSGR33QNOTzBdIoxdwzHlHzfT5Rpx9Y39GYucoFwLT7COxaYhxUuOgYGfI-6KqcYNMYiW_k58Lz6NRfO0bywgWdVZ-OyfmdPkxpyzPoZR6jObaRycqarRmifo0dn1d-ZfYWAvOb4f_SEQMDztDVpA/w640-h336/1.gif"
title="Pushup Holds gif"
width="640"
/></a>
</div>
<br /><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"><b>You need to do 5 reps.</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>First, you need to come into a pushup position with hands slightly
wider than shoulder width and feet hip-width apart and then your body
should form a straight line from heels to head. Next you need to bend
elbows and lower body until hovering a few inches above the ground and
hold for 1 deep breath, and then press half-way up and hold for 1 deep
breath. And then you need to lower back down to your lowest point,
holding for 1 deep breath and then come back to your half-way point for
one more hold.</span
>
</div>
<div><span style="font-size: medium;"> </span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>For more information, please like us on Facebook and share these
effective exercises with your friends</b
></span
>
</div>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-48561661890802039222022-10-18T05:08:00.001-04:002022-12-14T04:21:33.264-05:004 exercises you can do in 10 minutes to lose belly fat in 4 weeks<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRg0n9FoZJ8MvOxjYmNWBK58XxCn1U_yoMSqTA2zK7-CD9Om5_DbgYsw09rlXAucKNdWH1xmTYSMjXQwsOp5TMIMeGa3q0JSfJ1_VuiBon3TTBTMvBgwUM-a1KdD_OUqxxpb622OveRVrcZ5eNO0B_C_RtgrwwRIp8bE9jOeUiaAFTtCe052Yz0VADGQ/s800/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="4 exercises you can do in 10 minutes to lose belly fat in 4 weeks"
border="0"
data-original-height="420"
data-original-width="800"
height="336"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRg0n9FoZJ8MvOxjYmNWBK58XxCn1U_yoMSqTA2zK7-CD9Om5_DbgYsw09rlXAucKNdWH1xmTYSMjXQwsOp5TMIMeGa3q0JSfJ1_VuiBon3TTBTMvBgwUM-a1KdD_OUqxxpb622OveRVrcZ5eNO0B_C_RtgrwwRIp8bE9jOeUiaAFTtCe052Yz0VADGQ/w640-h336/1.jpg"
title="4 exercises you can do in 10 minutes to lose belly fat in 4 weeks"
width="640"
/></a>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>If your goal to have a flat stomach, you only need to make a few small
changes in your lifestyle habits by creating a very simple routine of four
exercises you can do every day for 4 weeks.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>These exercises will help you lose belly fat, strengthen your core and
reduce your side bulge and will only take 10 minutes of your time.<br><br><!-- fitness tips -->
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>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1- Jump rope</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK3uQ3B71tUdXVxcC5gjmIvDGo_MLo9cU6JKhkpyn-fsJ5mLCvNTUwcZtyxrlet8bjtIZNCphTMnNEX_EZpzlJT5jpR3ihCAFWycqv76LqoPa2GJjlCCY9iy0tnDwKdSB5UAby-HXQNDDO6bAf6ZrNqNzKmZNwS0HM-5dX9JLwXL3JsfxZttI9S5EqWw/s600/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Jump rope"
border="0"
data-original-height="400"
data-original-width="600"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK3uQ3B71tUdXVxcC5gjmIvDGo_MLo9cU6JKhkpyn-fsJ5mLCvNTUwcZtyxrlet8bjtIZNCphTMnNEX_EZpzlJT5jpR3ihCAFWycqv76LqoPa2GJjlCCY9iy0tnDwKdSB5UAby-HXQNDDO6bAf6ZrNqNzKmZNwS0HM-5dX9JLwXL3JsfxZttI9S5EqWw/w640-h426/workout.gif"
title="Jump rope"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Jumping rope is an excellent cardiovascular exercise that is more
effective than running and helps us burn calories while toning our body,
especially arms, legs and belly fat.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>1️⃣ Jump rope before exercising. This will warm up your body and protect
you from possible injury.</span
>
</div>
<div>
<span style="font-size: medium;"
>✅ Do this exercise for 5-10 minutes.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2- Jumping Jacks</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbJAKI-yx4cP_3e7t3b2UEZ-iI-U1gU7bvSE7Q5LgpDhPcqbPOU-3IAlp4RVLl8dCFlqtIsgBMK7j0OsaaGIPXStvoBKNGJC2ca1fgoE5QfJDkufuWf9Inh5XRAzkK2fVusa5B_slaYImoVfFOVYQMNF-QxR6yPiHerW9RT3p_s2t2bSkNGIOxkYTyww/s600/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Jumping Jacks"
border="0"
data-original-height="338"
data-original-width="600"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbJAKI-yx4cP_3e7t3b2UEZ-iI-U1gU7bvSE7Q5LgpDhPcqbPOU-3IAlp4RVLl8dCFlqtIsgBMK7j0OsaaGIPXStvoBKNGJC2ca1fgoE5QfJDkufuWf9Inh5XRAzkK2fVusa5B_slaYImoVfFOVYQMNF-QxR6yPiHerW9RT3p_s2t2bSkNGIOxkYTyww/w640-h360/workout.gif"
title="Jumping Jacks"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>1️⃣ Stand with your feet together and hands at your sides.</span
>
</div>
<div>
<span style="font-size: medium;"
>2️⃣ In one motion, hop your feet out to the side and raise your arms
overhead.</span
>
</div>
<div>
<span style="font-size: medium;"
>3️⃣ Immediately reverse that motion by jumping back to the starting
position.</span
>
</div>
<div><span style="font-size: medium;">✅ Complete 30 repetitions.<!-- adsense2 --></span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3- Burpees</b></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7AxONvm-yGNNj3oN1CL4lhKkb0Gu-9dUydjPSevxStb8X3oPEIK8VfsCBDfzw8yePzJO9eSzn4E6kRLpCEBqoO5v6OqvdNdTQHvheLYkNSxaKYH08ubYfwG6At-AAJl3xrfc4_nqTuCasaRcJ7Je7p9Gd8qoL0LzFAYI9YeqPyKIKlJrJQ4WIq2vUpQ/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Burpees"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7AxONvm-yGNNj3oN1CL4lhKkb0Gu-9dUydjPSevxStb8X3oPEIK8VfsCBDfzw8yePzJO9eSzn4E6kRLpCEBqoO5v6OqvdNdTQHvheLYkNSxaKYH08ubYfwG6At-AAJl3xrfc4_nqTuCasaRcJ7Je7p9Gd8qoL0LzFAYI9YeqPyKIKlJrJQ4WIq2vUpQ/w640-h640/workout.gif"
title="Burpees"
width="640"
/></a>
</div>
<br /><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
><b>How to do burpees for beginners</b></span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>1️⃣ Stand with feet hip-width apart and arms at your sides.</span
>
</div>
<div>
<span style="font-size: medium;"
>2️⃣ Lower into squat position with hands resting on the floor in front of
you.</span
>
</div>
<div>
<span style="font-size: medium;"
>3️⃣ Push your legs back to the push-up position and lower your chest to
the floor.</span
>
</div>
<div>
<span style="font-size: medium;"
>4️⃣ Go back up to position two, pushing both feet forward to return to the
squat position.</span
>
</div>
<div>
<span style="font-size: medium;"
>5️⃣ Jump up and raise both hands overhead.</span
>
</div>
<div><span style="font-size: medium;">✅ Perform 10 repetitions.<br><br><!-- new 6 -->
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<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4- Step-Ups</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJau-QCTrJo8Tj6qHG3eYdQbBuyZQl_A7yxnf4_gYZSM7bVKVMq4B8zSwPcm3yKEl6-xbNlDGSAUfsYAHrwNH0UdZUrxbgm55uMhJfH4uIow5pbrgGT2CKr1wiYnrEUMyT2zUnfuBf_HJeP2YIIRwME4VuPim58cVTdOJdS6e7A0S522DoZ8eSO75X4A/s860/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Step-Ups"
border="0"
data-original-height="860"
data-original-width="860"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJau-QCTrJo8Tj6qHG3eYdQbBuyZQl_A7yxnf4_gYZSM7bVKVMq4B8zSwPcm3yKEl6-xbNlDGSAUfsYAHrwNH0UdZUrxbgm55uMhJfH4uIow5pbrgGT2CKr1wiYnrEUMyT2zUnfuBf_HJeP2YIIRwME4VuPim58cVTdOJdS6e7A0S522DoZ8eSO75X4A/w640-h640/workout.gif"
title="Step-Ups"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>1️⃣ Stand with a bench or step in front of you.</span
>
</div>
<div>
<span style="font-size: medium;"
>2️⃣ Starting with your right foot, step up onto the bench, lightly tapping
your left foot against the surface while keeping your weight on your right
heel.</span
>
</div>
<div>
<span style="font-size: medium;"
>3️⃣ Bring your left foot back down to the floor while keeping your right
foot on the bench.</span
>
</div>
<div>
<span style="font-size: medium;"
>✅ Repeat 3 sets of 12 reps and then switch legs.</span
>
</div>
<div><br /></div>
<div>
<b
>Did you find the article about these exercises to burn abdominal fat
interesting, please share it!</b
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-66305702685565760872022-10-17T22:53:00.000-04:002022-10-18T23:04:25.115-04:005-Minute Exercises to Reduce Belly and Hips at Home<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3H2ogAL4nZCGkYrXqjIirmkPVvcV7E4swvoJVvFrDInG5cFzpVUaFAAb8HUUpbgc4dUlDdNTPc3zauZV81YRovV4XeQ9HgbetP1uAEr4VhSPVf7hOQAqQ6k4bhiwsSIWCkQxWQUUBARSr_Q1T1NTQnELLysK9id1fTKsUV0ltkQzVua_iGZ89-qIxrg/s757/0.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="5-Minute Exercises to Reduce Belly and Hips at Home"
border="0"
data-original-height="383"
data-original-width="757"
height="324"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3H2ogAL4nZCGkYrXqjIirmkPVvcV7E4swvoJVvFrDInG5cFzpVUaFAAb8HUUpbgc4dUlDdNTPc3zauZV81YRovV4XeQ9HgbetP1uAEr4VhSPVf7hOQAqQ6k4bhiwsSIWCkQxWQUUBARSr_Q1T1NTQnELLysK9id1fTKsUV0ltkQzVua_iGZ89-qIxrg/w640-h324/0.png"
title="5-Minute Exercises to Reduce Belly and Hips at Home"
width="640"
/></a>
</div>
</div>
<div style="text-align: left;">
<div><br /></div>
<div>
<span style="font-size: medium;"
>The abdominal fat is the hardest to be removed and many people simply
give up in the process. However, it is not very complicated if you follow
some simple routines and we promise you they won’t take much of your
time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Actually, this exercise will only take 5 minutes of your time you can do
them at home. It is important to stay consistent and patient. Moreover,
you need to avoid junk foods, sodas, and alcohol as these things are the
things that greatly contribute to the belly fat.<br><br><!-- fitness tips -->
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</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>Here are the exercises:</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. HIP RAISES</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBQJROTJ4ZrHjX7LfK4SR6OI2A4HQibEohOiRJE-LgxSc0ijjqjfveTUrIoIcFEk1_ONBLtbsNG6l_9qssz7pjmZI1K7SfCCJZ07GNhLPuBALnLYO8zaQ4otBNq9Ybz25D0I94rVFPZHMbOWBJlLZHmQTIfHjBj-papoprjvr-CuUbTKpjpaPpoR0Iew/s485/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="HIP RAISES"
border="0"
data-original-height="237"
data-original-width="485"
height="312"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBQJROTJ4ZrHjX7LfK4SR6OI2A4HQibEohOiRJE-LgxSc0ijjqjfveTUrIoIcFEk1_ONBLtbsNG6l_9qssz7pjmZI1K7SfCCJZ07GNhLPuBALnLYO8zaQ4otBNq9Ybz25D0I94rVFPZHMbOWBJlLZHmQTIfHjBj-papoprjvr-CuUbTKpjpaPpoR0Iew/w640-h312/workout.gif"
title="HIP RAISES"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on your back and place your feet flat on the ground. Push up
with your feet and chest up towards the ceiling and then get back to the
initial position. Repeat it 10 times.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. BURPEES</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmFcscEWVi2yalL67eiCBhXm6yevAjN8wu_Sdo61A9UfBm0pkxe-5SQl_b0ljzxVxAN-yXTnFuDXRPBvnb5ueycOMvfFG1MNXkNxd8VNs8Sd5Qwr8fYmnzl8sB3LQ63HTwFZqfDoRf4UKIVCRMnZ3juje0-ZyffS6x1S2sNXBYYKqcK9HaPSsOEEr0tA/s669/0.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="BURPEES"
border="0"
data-original-height="317"
data-original-width="669"
height="304"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmFcscEWVi2yalL67eiCBhXm6yevAjN8wu_Sdo61A9UfBm0pkxe-5SQl_b0ljzxVxAN-yXTnFuDXRPBvnb5ueycOMvfFG1MNXkNxd8VNs8Sd5Qwr8fYmnzl8sB3LQ63HTwFZqfDoRf4UKIVCRMnZ3juje0-ZyffS6x1S2sNXBYYKqcK9HaPSsOEEr0tA/w640-h304/0.png"
title="BURPEES"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Stand straight, then bend your knees with your hands touching the ground.
Next position yourself in a push-up position, do a push-up and they raise
again in the initial position with your hands up in the air.</span
>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"><b>3. LEG RAISES</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2mAYmqnF4VUjVLMqL_z8EMyKeR8W3bdl86PB4WbYnRKjUlQngw2jKgKP8YLiUOy9BNXjs63l2IywEOG3E3S-hd53Scg9n8VpLuL7729xFjJtvklCaM5pO3rwsDXk98Oo82mV_TOop-JX06K1_QOitUxEGcUw5gg9zKdSEPxpH4KBETMwJnNhZ09GDvQ/s520/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="LEG RAISES"
border="0"
data-original-height="345"
data-original-width="520"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2mAYmqnF4VUjVLMqL_z8EMyKeR8W3bdl86PB4WbYnRKjUlQngw2jKgKP8YLiUOy9BNXjs63l2IywEOG3E3S-hd53Scg9n8VpLuL7729xFjJtvklCaM5pO3rwsDXk98Oo82mV_TOop-JX06K1_QOitUxEGcUw5gg9zKdSEPxpH4KBETMwJnNhZ09GDvQ/w640-h424/workout.gif"
title="LEG RAISES"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on your back and lift your legs up at a 90-degree angle. Then
pull them down without touching the ground and then repeat the process. Do
it 10 times.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4. CRUNCHES</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRm6_-ZIHKUr61haLG_h2FR22yITJPhfH-CAvpm69S2NbP6_VrLsOcbGxSVJBdurgPd1xcgMQ2lRBiDv4Y5-YQsn7oRVfYzaa6tnE0guPdgW5RhCN0Hi0u1MJ7UPEhIqZj8BE8xx6fFI09rSpXTS9OqNVIaPQpm5yEjLY2djRCpG9X8tjjX0rsaJbyA/s498/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="CRUNCHES"
border="0"
data-original-height="340"
data-original-width="498"
height="436"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRm6_-ZIHKUr61haLG_h2FR22yITJPhfH-CAvpm69S2NbP6_VrLsOcbGxSVJBdurgPd1xcgMQ2lRBiDv4Y5-YQsn7oRVfYzaa6tnE0guPdgW5RhCN0Hi0u1MJ7UPEhIqZj8BE8xx6fFI09rSpXTS9OqNVIaPQpm5yEjLY2djRCpG9X8tjjX0rsaJbyA/w640-h436/workout.gif"
title="CRUNCHES"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lie on your back with the knees bent and feet flat on the floor,
hip-width apart. Then place your hands behind your head. Gently pull your
abdominals inward. Curl up and forward so that your head, neck, and
shoulder blades lift off the floor. Hold the position for few seconds and
slowly back down. Repeat it 10 times.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>5. BRIDGE</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2L501vA8ApB6MEMqvoaYav1H_6KUUVFX5TwiwG2wVOd2igWVXeJ-nMWUYh41D68o-kSwcJ6piREMej601sGK3zb4CASotVOuyBW7xvJv0ygNPxNHWQmvUlD40XgqfR7IQUrCeOeAd6tGEPgFTSFLrU4X4euUv-jPNU1PCj-rSt8_XH40hWMPGIs_nWA/s498/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="bridge workout"
border="0"
data-original-height="498"
data-original-width="498"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2L501vA8ApB6MEMqvoaYav1H_6KUUVFX5TwiwG2wVOd2igWVXeJ-nMWUYh41D68o-kSwcJ6piREMej601sGK3zb4CASotVOuyBW7xvJv0ygNPxNHWQmvUlD40XgqfR7IQUrCeOeAd6tGEPgFTSFLrU4X4euUv-jPNU1PCj-rSt8_XH40hWMPGIs_nWA/w640-h640/workout.gif"
title="bridge workout"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on the floor with your feet placed flat on the floor. Your feet
should be shoulder-width apart. Then lift your hips off the ground keeping
your back straight. Hold this pose for few seconds and then slowly bring
your hips back to the starting position. Repeat the exercise 15
times.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-19411367902356761612022-10-17T22:40:00.009-04:002022-10-18T22:51:14.809-04:00Work Your Abs in Just 3 Minutes<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrKgv2atoYL0xpDrWyBVt044IGtZQUo770yW9IzSwf9OeZMcnVza1xR-MV_3ViTUnm91WUdBdsAjNdtgOH5a_6-MkNwO-odIAoyylC9iBMt72WjFJwkUYPtew-q93g4DFb-KZnOTvawi5N4D4iMnKpTOz9hOhb2-m__WAmqgLeze7Ouzh2GfwBcsurA/s864/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Work Your Abs in Just 3 Minutes"
border="0"
data-original-height="518"
data-original-width="864"
height="384"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrKgv2atoYL0xpDrWyBVt044IGtZQUo770yW9IzSwf9OeZMcnVza1xR-MV_3ViTUnm91WUdBdsAjNdtgOH5a_6-MkNwO-odIAoyylC9iBMt72WjFJwkUYPtew-q93g4DFb-KZnOTvawi5N4D4iMnKpTOz9hOhb2-m__WAmqgLeze7Ouzh2GfwBcsurA/w640-h384/1.jpg"
title="Work Your Abs in Just 3 Minutes"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Working out and a good diet is a key factor in making your abs perfect.
However, when it comes to working out, you don’t necessarily have to go to
the gym or spend a lot of money on expensive programs.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You can achieve that results in the comfort of your home. The only thing
what is important is to know which exercise is the best and most
effective.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This way you won’t spend much of your time and still have fantastic
results. But for this program to workout, you have to be consistent and
patient and after several weeks time, the results will be vivid.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This 6 exercise will effectively target all abdominal muscles and promote
greater fat loss. You can rest 30 seconds between each set.<br><br><!-- fitness tips -->
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(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. Flutter kicks</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd1_ahbVkYhpbPlvpWaVXiGn-4LYttBpHMlo7_vN3VpE7_7U1JfiilDJzbog35Fxa31OHCOzXY5C5Z4iz7w8kdkiBYuByEWcJJO7HyGgDX1HReWwJPdxayL6igwHc84LemISaNwlQV_5hniq3B_6rK8J7GZVVWyZszuUHYTvuJq3gI-7QO7Es8KDeJog/s399/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Flutter kicks"
border="0"
data-original-height="219"
data-original-width="399"
height="352"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd1_ahbVkYhpbPlvpWaVXiGn-4LYttBpHMlo7_vN3VpE7_7U1JfiilDJzbog35Fxa31OHCOzXY5C5Z4iz7w8kdkiBYuByEWcJJO7HyGgDX1HReWwJPdxayL6igwHc84LemISaNwlQV_5hniq3B_6rK8J7GZVVWyZszuUHYTvuJq3gI-7QO7Es8KDeJog/w640-h352/workout.gif"
title="Flutter kicks"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Lay down on your back and place your hands behind your head. Then slowly
lift one leg after the other and feel the pressure on the abdominal area.
One kick with each leg constitutes one rep. Perform 5 sets of 15
reps.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>2. Straight leg raises</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXqf2whe2XBoFpp3qx3jYBZpQ4pLYTvSYjNPhBDtWSGh9AR2Mkr3Pq43luaiQsz-oi3DBM4zOs0n4g7TDb7NFaSJHwy0cAwleCg_VTZgEn8IlUYX9XYUiGay80lfJbXqtmVv9SfdLqL02GRiB-U49V2_uos8wTm7Ak7EyuGIkNrfFT-ExQSI0KkBayQw/s520/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Straight leg raises"
border="0"
data-original-height="345"
data-original-width="520"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXqf2whe2XBoFpp3qx3jYBZpQ4pLYTvSYjNPhBDtWSGh9AR2Mkr3Pq43luaiQsz-oi3DBM4zOs0n4g7TDb7NFaSJHwy0cAwleCg_VTZgEn8IlUYX9XYUiGay80lfJbXqtmVv9SfdLqL02GRiB-U49V2_uos8wTm7Ak7EyuGIkNrfFT-ExQSI0KkBayQw/w640-h424/workout.gif"
title="Straight leg raises"
width="640"
/></a>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>Lay down on your back and rest your palms on the ground. Next, lift both
of your legs in the air in 90 degrees and pul them down but don’t touch
the ground.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. Side Raises</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKOdfDFKQ7lD_FNdcJo1cUYuRUV8P_9EcquZ5SdpqMrz7Y6lWuQVtd1ujWoCBNy90LJIyYE4U6n5bZCnRFpbDFQg5mEJt9tyqzJZqzn3tkN1VjKPiJ0V0K5UMle4ahQe6cIgVNKywUcHOGEpPGoEBqhdVQh9Rjs2lsoh-898fY1ekU2wcmcgagYVPoVA/s525/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="side-plank"
border="0"
data-original-height="282"
data-original-width="525"
height="344"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKOdfDFKQ7lD_FNdcJo1cUYuRUV8P_9EcquZ5SdpqMrz7Y6lWuQVtd1ujWoCBNy90LJIyYE4U6n5bZCnRFpbDFQg5mEJt9tyqzJZqzn3tkN1VjKPiJ0V0K5UMle4ahQe6cIgVNKywUcHOGEpPGoEBqhdVQh9Rjs2lsoh-898fY1ekU2wcmcgagYVPoVA/w640-h344/1.jpg"
title="side-plank"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on one side of your body with the elbow and one of your feet
holding the whole weight. As you’re in that position slowly lower your
hips back down to the floor. Perform 5 sets of 15 reps.<br><br><!-- new 6 -->
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(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>4. Oblique crunches</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6cU3ozgDMuVh9ZKx3vTjj2etaRE-pHvRbxxT8PoAkgqIKAG1oXNDaRdRAxZ5KFmesZaAA82EQZTHclaF_LJ6iljA4amRvzYbxA8a1L_5S892Sun5kGpGq-Cip5rebPONEmW2usaT2qtkIhS3Pe53u_WyP_AVXkrOe7FxGpX9xhHQJ_e9cn4iy5UknUA/s480/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Oblique crunches"
border="0"
data-original-height="270"
data-original-width="480"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6cU3ozgDMuVh9ZKx3vTjj2etaRE-pHvRbxxT8PoAkgqIKAG1oXNDaRdRAxZ5KFmesZaAA82EQZTHclaF_LJ6iljA4amRvzYbxA8a1L_5S892Sun5kGpGq-Cip5rebPONEmW2usaT2qtkIhS3Pe53u_WyP_AVXkrOe7FxGpX9xhHQJ_e9cn4iy5UknUA/w640-h360/workout.gif"
title="Oblique crunches"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Lie on your right side with the legs on top of each other, bent at the
knees. Place the left hand behind your head. Start by moving your left
elbow up and crunch as high as you can. After doing 15 reps on one side,
change to the other. Repeat the exercise 5 times.<br><br><!-- new 5 -->
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(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>5. Alternating elbow-to-knee</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv-ts1XWzQ9ZaGddyFyIN9DbyV5iw40YB0Sth2Lap6KfvbSO2DTeJCKQV-VWoan73-KbKp5Cn8dbNYdizlJ0AGOKrXwfvmJkPMKkaE-WG9qpVcSUCv_7SDKSUsGrJgtND_TVHkLOyvOydm8gmLQhuCUtq1Av_-sPeuNTL3_lRUdXmua-eS7QiHRCwsIQ/s520/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Alternating elbow-to-knee"
border="0"
data-original-height="345"
data-original-width="520"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv-ts1XWzQ9ZaGddyFyIN9DbyV5iw40YB0Sth2Lap6KfvbSO2DTeJCKQV-VWoan73-KbKp5Cn8dbNYdizlJ0AGOKrXwfvmJkPMKkaE-WG9qpVcSUCv_7SDKSUsGrJgtND_TVHkLOyvOydm8gmLQhuCUtq1Av_-sPeuNTL3_lRUdXmua-eS7QiHRCwsIQ/w640-h424/workout.gif"
title="Alternating elbow-to-knee"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Lay down on the ground with your hands touching your head and the elbows
on the sides. Now, one foot after the other is bent and pressure is placed
on the abdominal area. Perform 5 sets of 30 reps (15 reps on each
side).<br><br><!-- new 3 -->
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(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6. Reverse hip crunch thrusts</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Frq5YgN791lxPbwzdkCypOYsIpW12vQtKuqoOVKkNH0pUX6XZVRwOV6pcgGOH6huulvrdcsnXkNuYf33oTgCTDz4xcbahewK-E5_QdJoNVuXbMyDAV5nlmfuZShuU1CxFrE2ZCND-cyFFAPj4LBAKTtTehsq5FnKK7aQMYKnKSLEjSBMDs_zJ_UA9Q/s516/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Reverse hip crunch thrusts"
border="0"
data-original-height="343"
data-original-width="516"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Frq5YgN791lxPbwzdkCypOYsIpW12vQtKuqoOVKkNH0pUX6XZVRwOV6pcgGOH6huulvrdcsnXkNuYf33oTgCTDz4xcbahewK-E5_QdJoNVuXbMyDAV5nlmfuZShuU1CxFrE2ZCND-cyFFAPj4LBAKTtTehsq5FnKK7aQMYKnKSLEjSBMDs_zJ_UA9Q/w640-h426/workout.gif"
title="Reverse hip crunch thrusts"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on the ground and place your palms on the floor. Then lif your
legs up at 90 degrees angle and slowly bring the hips up towards you. Hold
the position for a few moments, then slowly lower the legs back to the
floor. Perform 5 sets of 15 reps.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-1171739934810459832022-10-17T22:32:00.003-04:002022-10-20T22:39:55.166-04:005 Exercises For Side Fat Reduction<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_7DLI4soF46MPvsboAl_33k1dYmGY-exjDjW4d6n2HVAfaZ7D0vtRlukXpfm93x7sOxTkUn_FzHaZnKvtczBTLHUv8ujrtJblavf-D9_fox3fJvA2ULAAait823MN2IXnQFl6L_rgd0sittEmPqCfo8JNHjYLlAvWgmANwdz_V5-_ijOU0WLW_kTbQg/s600/0.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="5 Exercises For Side Fat Reduction"
border="0"
data-original-height="320"
data-original-width="600"
height="342"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_7DLI4soF46MPvsboAl_33k1dYmGY-exjDjW4d6n2HVAfaZ7D0vtRlukXpfm93x7sOxTkUn_FzHaZnKvtczBTLHUv8ujrtJblavf-D9_fox3fJvA2ULAAait823MN2IXnQFl6L_rgd0sittEmPqCfo8JNHjYLlAvWgmANwdz_V5-_ijOU0WLW_kTbQg/w640-h342/0.png"
title="5 Exercises For Side Fat Reduction"
width="640"
/></a>
</div>
<div><br /></div>
<div>
<span style="font-size: medium;"
>Have you notices that some of the close you used to wear recently don’t
fit you. Or you just want to cut off the fat of your belly and improve
your shape. Well in today’s article we present to you exercises that
specifically target the abdominal area especially the side fat.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This part of the body is the hardest to get into shape, but knowing what
to do and what to exercise is a battle half won.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Apart from exercising you should know that dieting is also a massive
factor when it comes to cutting the belly fat. So for best results try to
avoid any junk foods, sodas or alcohol.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It is important to stay focused and repeat this exercises on a daily
basis with no excuses. They will only take 30 minutes of your time, but
after you see yourself in a mirror after several weeks, you will know its
all worthed. Moreover, the first results are the ones who inspire you and
motivate you for more successes.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>That is why you should definitely try this program and soon after you
will be very pleased with the results.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. Up Down</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglFfVzVNBCHC6b1k-LtJsIEdjRfp2st8CZLhUhoSXcpYKHBK0VFTG-u7a_DU9KDCXzRuKqgoLoWRTHHc9GQwaBaRPDlnKOhhrW4aF-Jm26cdH0s4rDgVNy63lqoBKcQBSaPMfRQonluStjBEQaYOG5V6Wx_O0N1my69mJntt8fa316zqIAgD5v7YwgNw/s640/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank-Up-Down-Down_large"
border="0"
data-original-height="360"
data-original-width="640"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglFfVzVNBCHC6b1k-LtJsIEdjRfp2st8CZLhUhoSXcpYKHBK0VFTG-u7a_DU9KDCXzRuKqgoLoWRTHHc9GQwaBaRPDlnKOhhrW4aF-Jm26cdH0s4rDgVNy63lqoBKcQBSaPMfRQonluStjBEQaYOG5V6Wx_O0N1my69mJntt8fa316zqIAgD5v7YwgNw/w640-h360/workout.gif"
title="Plank-Up-Down-Down_large"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. Side Plank</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeMxyU459t6EbhbTaKdVsBIKfKbUJMcI-584qLH1W5vISxtNRZ0JYsVMoOWoIFZP4AsQf4nw_RHAr_6hceH5Cu1jv4dkIa-r4kMnBJ-BMXyzx3FdS1rHt6-L1kTT77ND5Oqp-pMgMBS4R23tr2fS36Y7_kwztDGcC_Rym60fwrbJlLOfOCTe3-kXkOag/s547/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="side-plank-trio"
border="0"
data-original-height="361"
data-original-width="547"
height="422"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeMxyU459t6EbhbTaKdVsBIKfKbUJMcI-584qLH1W5vISxtNRZ0JYsVMoOWoIFZP4AsQf4nw_RHAr_6hceH5Cu1jv4dkIa-r4kMnBJ-BMXyzx3FdS1rHt6-L1kTT77ND5Oqp-pMgMBS4R23tr2fS36Y7_kwztDGcC_Rym60fwrbJlLOfOCTe3-kXkOag/w640-h422/workout.gif"
title="side-plank-trio"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /><!-- adsense2 --></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. Heel Touch</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EBVegCkMnAsADLkHFQqAzPJVnqBe2Yumjrie2JXLPTVak6rx1DQMvEtBN57viO_KU4QsBuvFgHPC-OTseBGcx5rvfKhmibeUyy7gQm-FZItiTjRjsZ8KgFw3b_RU0kBnU8Xs5ddCbHaUedQPJuTBNMGBSnwBx_eRt5IozAxcVekCVuqRQE5ff1kgfA/s540/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="MASTER-HEEL-TOUCH"
border="0"
data-original-height="360"
data-original-width="540"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EBVegCkMnAsADLkHFQqAzPJVnqBe2Yumjrie2JXLPTVak6rx1DQMvEtBN57viO_KU4QsBuvFgHPC-OTseBGcx5rvfKhmibeUyy7gQm-FZItiTjRjsZ8KgFw3b_RU0kBnU8Xs5ddCbHaUedQPJuTBNMGBSnwBx_eRt5IozAxcVekCVuqRQE5ff1kgfA/w640-h426/workout.gif"
title="MASTER-HEEL-TOUCH"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>4. Around the world</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-zGQxY_LK-fI1ZYKbZOYkyA4fMXfd1XSsuV0JW0DyeOfQS_gydIeusdCfQjtByB1YeP9TcjBH1NRo63wOXGYNHrtvfjdmzK9FPDAxdgh8UqH2KDiAjponfgDScsPBS5cK1wuDlXYmwGZAcL0rZbVL8_P6yAy5hTFujXQWEeJbz43_pwVAgBUBBnmOg/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Around the world workout"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-zGQxY_LK-fI1ZYKbZOYkyA4fMXfd1XSsuV0JW0DyeOfQS_gydIeusdCfQjtByB1YeP9TcjBH1NRo63wOXGYNHrtvfjdmzK9FPDAxdgh8UqH2KDiAjponfgDScsPBS5cK1wuDlXYmwGZAcL0rZbVL8_P6yAy5hTFujXQWEeJbz43_pwVAgBUBBnmOg/w640-h640/workout.gif"
title="Around the world workout"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>5. Standing trunk twist</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzuzPIsx4DTCdsVRH9M4lSjV-eM5iyh41mx42pHKz4Zf5VKDG4S-TrzQGiRuusFczdODYgyJ-oA2jNubgcLrEhBkX902vWnLq9xTHHXb7ux5JiFpKpOux6fKLPpKbLb2zRFIA52yS9jJngUINDdslXdtxRr7SXzt33np3Nj7SMGS9PnC6e76mV0pH_Iw/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Standing trunk twist"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzuzPIsx4DTCdsVRH9M4lSjV-eM5iyh41mx42pHKz4Zf5VKDG4S-TrzQGiRuusFczdODYgyJ-oA2jNubgcLrEhBkX902vWnLq9xTHHXb7ux5JiFpKpOux6fKLPpKbLb2zRFIA52yS9jJngUINDdslXdtxRr7SXzt33np3Nj7SMGS9PnC6e76mV0pH_Iw/w640-h640/workout.gif"
title="Standing trunk twist"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Remeber to drink plenty of water and sty hydrated during this
process!</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-58463109544010578142022-10-17T22:23:00.007-04:002022-10-18T22:32:51.103-04:0021-Day Morning Challenge That Can Help You Reduce Fat<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVaCV3X48gmGRrci8XQIO2yyaGy9yNhHvUMGD2PLMyZAWjnxcX0EGmM6u-6I5rNdC_T8YYGWC8PzjGmqz3s0FBSNTwB7fv-6Mh8b_7IRbPYqjBDr0d6HX89v6xI22PIZ_7GYFSBIDkBvsFGcZulL_v2hwWCnJRMZukbeyTiphSrBW3oKJeDAzAN_B43w/s1280/0.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="21-Day Morning Challenge That Can Help You Reduce Fat"
border="0"
data-original-height="720"
data-original-width="1280"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVaCV3X48gmGRrci8XQIO2yyaGy9yNhHvUMGD2PLMyZAWjnxcX0EGmM6u-6I5rNdC_T8YYGWC8PzjGmqz3s0FBSNTwB7fv-6Mh8b_7IRbPYqjBDr0d6HX89v6xI22PIZ_7GYFSBIDkBvsFGcZulL_v2hwWCnJRMZukbeyTiphSrBW3oKJeDAzAN_B43w/w640-h360/0.png"
title="21-Day Morning Challenge That Can Help You Reduce Fat"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>The best time to exercise is in the morning. It will wake you up and you
will feel fresh during the whole day. In today’s article, we present to
you a morning routine that will help you burn calories quicker throughout
the whole day.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b>THE 21-DAY WEIGHT LOSS CHALLENGE</b></span
>
</div>
<div>
<span style="font-size: medium;"
><b><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>In only 3 weeks time the results will be vivid, the only thing you need
to do is stick to the routine and make sure you’re not keeping days. The
best thing about it is that you don’t have to go to the gym to do this
exercises, you can do them simply in the comfort of your home.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b>THE EXERCISES<br /><br /></b
></span>
</div>
<div>
<span style="font-size: medium;"
>In the first week time, the exercise should last for half a minute and
take 15 seconds break between every exercise. In the first week, you
should make two repetitions.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>In the second week, the exercises time needs to be increased to 55
seconds and make 15 seconds break on each exercise. Same as the first
week, make two repetitions.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>In the last week, the exercise should last for 80 seconds and the break
time decreases to 10 seconds. In the last week do 3 repetitions.<br><br><!-- fitness tips -->
<ins class="adsbygoogle"
style="display:block"
data-ad-client="ca-pub-7523641173150383"
data-ad-slot="5036145087"
data-ad-format="auto"
data-full-width-responsive="true"></ins>
<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. Burpees</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4qkvlWJB0vhJgo3IaZJg6y-J6HB4jrQv_YQEANZG49Gb51iU7dD5H2Lz5N2uAfjPMwY61sMp78NZrp8dxQ1rS1WIioG7OyNQj1GL49Naa3gn40YdXJi195QjDPuRq75cBG0MnT7HiDRGS5AN419Qjz0VSo4bvAkZCU_prg8kLslp2RQiL1DY4IA9aCg/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Burpees"
border="0"
data-original-height="391"
data-original-width="400"
height="626"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4qkvlWJB0vhJgo3IaZJg6y-J6HB4jrQv_YQEANZG49Gb51iU7dD5H2Lz5N2uAfjPMwY61sMp78NZrp8dxQ1rS1WIioG7OyNQj1GL49Naa3gn40YdXJi195QjDPuRq75cBG0MnT7HiDRGS5AN419Qjz0VSo4bvAkZCU_prg8kLslp2RQiL1DY4IA9aCg/w640-h626/workout.gif"
title="Burpees"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /><!-- adsense --></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. Inchworms</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirWjNRCpKmebr_MifCouxiqn8yfVi1r4GyF9c8Zw0ymRYRmbujknUTk5MfIJQVwOBrKTtkkMDaNpZyAiDix147dwYQObfHKLzeGW0Fm7B3fI-S4heakiVWRK0BVlIlpWyCtYI5C67XmnxoEQ_rJjM5am39rDdDvpja6Df-N1p1z7pR1sbE0DtKFQt9rw/s350/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Inchworms"
border="0"
data-original-height="350"
data-original-width="350"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirWjNRCpKmebr_MifCouxiqn8yfVi1r4GyF9c8Zw0ymRYRmbujknUTk5MfIJQVwOBrKTtkkMDaNpZyAiDix147dwYQObfHKLzeGW0Fm7B3fI-S4heakiVWRK0BVlIlpWyCtYI5C67XmnxoEQ_rJjM5am39rDdDvpja6Df-N1p1z7pR1sbE0DtKFQt9rw/w640-h640/workout.gif"
title="Inchworms"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>3. Mountain climbers</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Zh6-CmYzaaZ-5CUN8tYvYJCLsEFLw0y1Is78dF5FmIq1HHy5C9W5pHI36EhpnNTXxua75kzeLNOlafspyPcQoqvCZW56DOQIiHTJsVIbEwzSsQ4N70VDNe6ckhl9NaexQRyLHYojaiCmIYI-E4L53QIUEJNntv18Fwj6J7ynOdrU17WKcOQktjiFuQ/s673/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Mountain climbers"
border="0"
data-original-height="447"
data-original-width="673"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Zh6-CmYzaaZ-5CUN8tYvYJCLsEFLw0y1Is78dF5FmIq1HHy5C9W5pHI36EhpnNTXxua75kzeLNOlafspyPcQoqvCZW56DOQIiHTJsVIbEwzSsQ4N70VDNe6ckhl9NaexQRyLHYojaiCmIYI-E4L53QIUEJNntv18Fwj6J7ynOdrU17WKcOQktjiFuQ/w640-h426/workout.gif"
title="Mountain climbers"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4. Squats</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHezHuzuaYLU1K8b7DRGgUgMUrhOwb7GmnQJ1_qXms0yRYuZrykqyxq1HBU2Umm2MKZq_d3KmyMPu9ZdIA65ptHfqgBuC09T2cMdgVSoC5kNsu3BaLoOHgXg5Vq1ILI5SMaMBaSMvzJssEEkk6VJLB1bIxW0akPj7QU3ykAbpsNTdLJe9mDAmp6V6VRA/s450/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Mountain climbers"
border="0"
data-original-height="450"
data-original-width="450"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHezHuzuaYLU1K8b7DRGgUgMUrhOwb7GmnQJ1_qXms0yRYuZrykqyxq1HBU2Umm2MKZq_d3KmyMPu9ZdIA65ptHfqgBuC09T2cMdgVSoC5kNsu3BaLoOHgXg5Vq1ILI5SMaMBaSMvzJssEEkk6VJLB1bIxW0akPj7QU3ykAbpsNTdLJe9mDAmp6V6VRA/w640-h640/workout.gif"
title="Mountain climbers"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /><!-- adsense2 --></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>5. Skaters</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU6bKuvI_nfz2ehthiBMIgskw_QJqTW_55AnxSFeYZ4fupiFDHmQwTxq95H99MNAeW4lh1sNIL7CR0feu9mZu46XduaRZs_Qbb74mljFUsa9IWLrt7jD_FEX8bFzopXa18nUiBLqWVcUcTyCD5Dmr9RbWIrPvBl7tU8haZlhTbq5J-y3maLx4j8VZLQA/s520/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Skaters"
border="0"
data-original-height="345"
data-original-width="520"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU6bKuvI_nfz2ehthiBMIgskw_QJqTW_55AnxSFeYZ4fupiFDHmQwTxq95H99MNAeW4lh1sNIL7CR0feu9mZu46XduaRZs_Qbb74mljFUsa9IWLrt7jD_FEX8bFzopXa18nUiBLqWVcUcTyCD5Dmr9RbWIrPvBl7tU8haZlhTbq5J-y3maLx4j8VZLQA/w640-h424/workout.gif"
title="Skaters"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"><b>6. Planks</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwztg0a1DUPojb1WcykFstjwps0rw_suclQyf2n_qSoeqcjHpUQkm_hbjvWmxzKlrY7hPONRzClZ-13iCB8g3LusU9kpRCcoPYfFPfk1Z6Ym4_qQ4e9Dkskrme9UgQccLOSP5stgL1Eoh6aGxqgZZtHzv62v1C6zRVhI4P3EDOkA38BeGsl4P3ZLiOCg/s640/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Planks"
border="0"
data-original-height="425"
data-original-width="640"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwztg0a1DUPojb1WcykFstjwps0rw_suclQyf2n_qSoeqcjHpUQkm_hbjvWmxzKlrY7hPONRzClZ-13iCB8g3LusU9kpRCcoPYfFPfk1Z6Ym4_qQ4e9Dkskrme9UgQccLOSP5stgL1Eoh6aGxqgZZtHzv62v1C6zRVhI4P3EDOkA38BeGsl4P3ZLiOCg/w640-h426/workout.gif"
title="Planks"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>You can play some motivational music while doing the exercises to keep
you focused. Also, Try to eat healthier and drink plenty of water.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-2359281923129511962022-10-17T22:10:00.008-04:002022-10-18T22:23:10.949-04:007 Exercises to Reduce the Size of Your Belly<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ7olxVVYjIzLWKelOE79pBw5C94BicCb7U0TPArXPOpxUDkpCwQY7ugiderGkjCLVPeSXuErHISARW9642uHZxORZYJGelYAW6xag8qtJueI-fcEbsP47uSqmhiMqg6RqqeuqX5NHKL-eNFMdy7CZUPqZ_Ir5ZedJOkifRCdYFzl49Ybcoaq-Xv_Qyg/s745/0.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="7 Exercises to Reduce the Size of Your Belly"
border="0"
data-original-height="396"
data-original-width="745"
height="340"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ7olxVVYjIzLWKelOE79pBw5C94BicCb7U0TPArXPOpxUDkpCwQY7ugiderGkjCLVPeSXuErHISARW9642uHZxORZYJGelYAW6xag8qtJueI-fcEbsP47uSqmhiMqg6RqqeuqX5NHKL-eNFMdy7CZUPqZ_Ir5ZedJOkifRCdYFzl49Ybcoaq-Xv_Qyg/w640-h340/0.png"
title="7 Exercises to Reduce the Size of Your Belly"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Many times diet is not enough to reduce the body fat, especially in the
abdominal area. This area is the hardest to control and in today’s
article, we present to you 7 exercises that directly target this
area.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Practice this exercise every morning after you get up and in just several
weeks time the results will be vivid.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>1. FORWARD BEND</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiJt9j2GaMLZBo02wKlEPYB-FbBGkuScWVE-YSN3QA5KhL8uj4o1dRlDb4D350Nrz3FDCxINIO3Msodn8ZczK3CdrF_0a6msV4phkiZy4JBhPr_YonQAE02ep-T53XQxOTEFIOiasDgNh0VDWCb_oJDjGnJl5mNpbLkuDcGL_qq_RREod745wqx-RdQ/s678/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="FORWARD BEND"
border="0"
data-original-height="450"
data-original-width="678"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiJt9j2GaMLZBo02wKlEPYB-FbBGkuScWVE-YSN3QA5KhL8uj4o1dRlDb4D350Nrz3FDCxINIO3Msodn8ZczK3CdrF_0a6msV4phkiZy4JBhPr_YonQAE02ep-T53XQxOTEFIOiasDgNh0VDWCb_oJDjGnJl5mNpbLkuDcGL_qq_RREod745wqx-RdQ/w640-h424/workout.gif"
title="FORWARD BEND"
width="640"
/></a>
</div>
<br />
</div>
<div>
<span style="font-size: medium;"
>In a standing position place your feet together and while maintaining
them straight as much as you can, bend the torso down and touch your feet
with your hands. Repeat it ten times.<!-- adsense --></span
>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>2. HEAVY SIDE BEND</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdAW1ujZ_Zv75gLN3DMi_wiM-3Ma3ajPwVoAdJDZrOop7ZJ_qBqppBQu-rYw2x9r8Q2Ao4aucU6by2njS0uPYumq0QY0VQQ5E-BDffoZopJ1C0d9hd7nT_252vtKVtyfBb6IvZqL9n_YlwB6SvZlZm1aApxrjKhrnVFjGOq92-STQiZFxoyiJkTMxH4Q/s768/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="HEAVY SIDE BEND"
border="0"
data-original-height="768"
data-original-width="768"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdAW1ujZ_Zv75gLN3DMi_wiM-3Ma3ajPwVoAdJDZrOop7ZJ_qBqppBQu-rYw2x9r8Q2Ao4aucU6by2njS0uPYumq0QY0VQQ5E-BDffoZopJ1C0d9hd7nT_252vtKVtyfBb6IvZqL9n_YlwB6SvZlZm1aApxrjKhrnVFjGOq92-STQiZFxoyiJkTMxH4Q/w640-h640/1.jpg"
title="HEAVY SIDE BEND"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"
><br />In a standing position place your hands up while holding a
dumbbell. Try to bed as much as you can on one side and wait for a few
seconds. After that repeat it on the opposite side. Do this ten times by
your both sides.<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>3. PLANK</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiffO8bSHhZpufDUZA1n-Bjajjn3C2O8-_wiFlfcuQT_wNhqu0VN_oHi7apKSdcFiM8Xyq5RreH0VKPmxJ42j78sGVNH2dlZtXg934-7vV2R3fZv_QN3-BznPS-LE7OVuvd5t5f1AEhSdMe/s638/image.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="plank"
border="0"
data-original-height="216"
data-original-width="638"
height="216"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiffO8bSHhZpufDUZA1n-Bjajjn3C2O8-_wiFlfcuQT_wNhqu0VN_oHi7apKSdcFiM8Xyq5RreH0VKPmxJ42j78sGVNH2dlZtXg934-7vV2R3fZv_QN3-BznPS-LE7OVuvd5t5f1AEhSdMe/w640-h216/image.png"
title="plank"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Planks are the best exercise for the abdominal area. It is very easy and
simple. You just need to position yourself in a push-up position with your
elbows (at a 90% angle). Make sure your body is in a straight line from
toes-to-head.<br><br><!-- fitness tips -->
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</script><br></span
>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>4. PLANK KNEE TO ELBOW</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQBNZhogZTnrn7e6XGd0ta7ZkWievQWklpilNI-7nAMUDQpApRuXxQ9JrWVHXR0MRSxsp9895m_UhfCOAQ5FZveKRH32uD-GGtGus76XE63e_svDViXlgaRFL-XNOHg6uvBwpE4-KVOz9nVPeJ0IYQlE1hQ80LxAz80wdnZIBNzF269Zf3wdzhBipc8w/s500/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="PLANK KNEE TO ELBOW"
border="0"
data-original-height="282"
data-original-width="500"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQBNZhogZTnrn7e6XGd0ta7ZkWievQWklpilNI-7nAMUDQpApRuXxQ9JrWVHXR0MRSxsp9895m_UhfCOAQ5FZveKRH32uD-GGtGus76XE63e_svDViXlgaRFL-XNOHg6uvBwpE4-KVOz9nVPeJ0IYQlE1hQ80LxAz80wdnZIBNzF269Zf3wdzhBipc8w/w640-h360/workout.gif"
title="PLANK KNEE TO ELBOW"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Start the exercises lying face down on the ground with extended legs.
Then you should push yourself up into the plank position. Try to maintain
a tight core and flat back, bringing your left knee to your right elbow.
Make a small pause and then return to the starting position. Repeat it ten
times with both sides.<br><br><!-- new 6 -->
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>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"
><b>5. MOUNTAIN CLIMBER</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvtWj6I2OiLlSaG44FL3YiLKVV-ReFC5DOoS6NuvnSJCG8TJW5yd6cT1v5nKs-PXhtj3PJ9HUAvfY9Ai6M0_f1Ejbc6bogjIMyDQS5X4LjmGABC0_5FIiI82ouroqr0zI7a7mD8EOQ0MPOKNIzH3qHTXl5HlyxuJr0fXjkxzFCQk50Zit3YPD0VA7Fww/s480/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="MOUNTAIN CLIMBER"
border="0"
data-original-height="270"
data-original-width="480"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvtWj6I2OiLlSaG44FL3YiLKVV-ReFC5DOoS6NuvnSJCG8TJW5yd6cT1v5nKs-PXhtj3PJ9HUAvfY9Ai6M0_f1Ejbc6bogjIMyDQS5X4LjmGABC0_5FIiI82ouroqr0zI7a7mD8EOQ0MPOKNIzH3qHTXl5HlyxuJr0fXjkxzFCQk50Zit3YPD0VA7Fww/w640-h360/workout.gif"
title="MOUNTAIN CLIMBER"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Place your body in a push-up position and jump on each leg
interchangeably. Try to get the knee as close as you can to the
chest.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>6. BICYCLE</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAxJsnSEw5BWZ4th2E57IFBugJuDJhmH46ffaBA96BJruNHx_EA41338yWQ4NQ3U3rsFDdtqDio6gb9EedgtqmnuIxL5DydF28E7DjYG-M5h6m4w1VAXXOfy-96zBNW_xqoN4zRUt1oAGbq_5bF1w57vfJ_N5_KQs_GgdFaNIuNheEUrxi6Z7HMyRefg/s768/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="BICYCLE"
border="0"
data-original-height="432"
data-original-width="768"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAxJsnSEw5BWZ4th2E57IFBugJuDJhmH46ffaBA96BJruNHx_EA41338yWQ4NQ3U3rsFDdtqDio6gb9EedgtqmnuIxL5DydF28E7DjYG-M5h6m4w1VAXXOfy-96zBNW_xqoN4zRUt1oAGbq_5bF1w57vfJ_N5_KQs_GgdFaNIuNheEUrxi6Z7HMyRefg/w640-h360/workout.gif"
title="BICYCLE"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Lay down on the floor and place your hands behind your head. Lift your
knee in a 90-degree angle and move your legs as you are driving a bicycle.
Rotate your torso during the movement.<br><br><!-- new 5 -->
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>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"><b>7. V-UPS</b></span>
</div>
<div>
<span style="font-size: medium;"><br /><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZfrfFMNfzInbTUbh32_AO2AcZuLiw1rmIoacNrUwyhAicK8QPq3TOyedgYgOY7Jiv142CGp032iZ-e6yd2oYfdMvXjsDTj8F1XjEFTYde3w6tpgH5dUhseCfxyEbXs_NJ2OQ-VRwWKaNaV0VHShyTZUjTmwu9SBO6RrE8jLzFKgcb9NlRadpP6mv1OA/s1120/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="V-UPS"
border="0"
data-original-height="745"
data-original-width="1120"
height="426"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZfrfFMNfzInbTUbh32_AO2AcZuLiw1rmIoacNrUwyhAicK8QPq3TOyedgYgOY7Jiv142CGp032iZ-e6yd2oYfdMvXjsDTj8F1XjEFTYde3w6tpgH5dUhseCfxyEbXs_NJ2OQ-VRwWKaNaV0VHShyTZUjTmwu9SBO6RrE8jLzFKgcb9NlRadpP6mv1OA/w640-h426/workout.gif"
title="V-UPS"
width="640"
/></a>
</div>
<br />
</div>
<div>
<span style="font-size: medium;"
>First, you need to lay down on the floor with extended arms behind your
head. Your feet need to be together, and your toes pointed toward the
ceiling. Next, start lifting your legs up and at the same time raises your
upper body off the floor and reaches for your toes. Squeeze your abdominal
muscles and hold the position for several seconds. Then bring your body
back to the starting position.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-69389549058087318282022-10-17T21:51:00.000-04:002022-10-26T23:54:25.381-04:004-MINUTES A DAY EXERCISES YIELD RESULTS IN LESS THAN MONTH<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGP0NI_qHCgVWQt2XbvrFAi8yIcqBRIu09KtgA297H28rC61ToZzeKp5EoVbPERqQEbnh1X-bcW8YMvrln5OctUd_oL6WJm-8RTmUnz6CwJCnJdDCFf4zGXXgV7V5Dgio_qBJl6HAkGF1eCom6TqusOZqbnzNZk1VnsI0-dI0AJ4HSO6XED1UyqRcnNg/s770/0.png"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
border="0"
data-original-height="402"
data-original-width="770"
height="334"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGP0NI_qHCgVWQt2XbvrFAi8yIcqBRIu09KtgA297H28rC61ToZzeKp5EoVbPERqQEbnh1X-bcW8YMvrln5OctUd_oL6WJm-8RTmUnz6CwJCnJdDCFf4zGXXgV7V5Dgio_qBJl6HAkGF1eCom6TqusOZqbnzNZk1VnsI0-dI0AJ4HSO6XED1UyqRcnNg/w640-h334/0.png"
width="640"
/></a>
</div>
<div>
<span style="font-size: medium;"
>It may sound impossible that you can change your body in just a few
minutes a day but if you are willing enough for the challenge you will be
surprised at the results in just a month.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The plank exercise is a vital one for tightening the core and abdomen of
the body. If you think that this exercise is easy then you probably have
tried it before. That is why in this challenge you start with a shorter
time and then increasing it with time.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This simple exercise will also improve your stamina and boost your energy
levels. The only thing you need to do is be consistent and make sure you
don’t skip days.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>JUST FOLLOW THE PLAN BELOW:</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 1 — 20 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 2 — 20 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 3 — 30 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 4 — 30 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 5 — 40 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>Day 6 — Rest</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 7 — 45 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 8 — 45 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 9 — 60 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 10 — 60 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 11 — 60 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;">Day 12 — 90 seconds<!-- adsense2 --></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>Day 13 — Rest</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 14 — 90 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 15 — 90 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 16 — 120 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 17 — 120 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 18 — 150 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 19 — Rest</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 20 — 150 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 21 — 150 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 22 — 180 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 23 — 180 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 24 — 210 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>Day 25 — Rest</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 26 — 210 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><span style="font-size: medium;">Day 27 — 240 seconds</span></div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;">Day 28 — As long as you can!</span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>THE CORRECT WAY TO PLANK</b></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>It is very important to do this exercise right to achieve the desired
results. Make sure your back is straight and your elbows directly under
the shoulders to ensure proper weight distribution.</span
>
</div>
<div>
<span style="font-size: medium;"
>separate the legs slightly and your thighs should be touching. While
doing the exercise breath slowly.</span
>
</div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-85445788268567623742022-10-17T21:36:00.009-04:002022-10-20T21:45:57.380-04:003 WEIGHT EXERCISES FOR LEAN AND STRONG ARMS<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx_wZh4uVzDG8moeWp5UH--5VS51RXl72a8QnH3m7Y-3BFir7Tbtbj8u-hexSmT0xAWVqfXSwg0r9NeKLz-tGTQ5-r361-WUQ8p-ZO2tvYrQ6sPkAmXpPnNcFFyWbMnQzDSeu_xI3UmrIDAcrR3LThdAg9kjw-koLk7B8-uiWtOfjUpOn-3RHi9FqAAQ/s768/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="3 WEIGHT EXERCISES FOR LEAN AND STRONG ARMS"
border="0"
data-original-height="393"
data-original-width="768"
height="328"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx_wZh4uVzDG8moeWp5UH--5VS51RXl72a8QnH3m7Y-3BFir7Tbtbj8u-hexSmT0xAWVqfXSwg0r9NeKLz-tGTQ5-r361-WUQ8p-ZO2tvYrQ6sPkAmXpPnNcFFyWbMnQzDSeu_xI3UmrIDAcrR3LThdAg9kjw-koLk7B8-uiWtOfjUpOn-3RHi9FqAAQ/w640-h328/1.jpg"
title="3 WEIGHT EXERCISES FOR LEAN AND STRONG ARMS"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"
>Many women are terrified of arm workouts because they believe they will
grow heavy and unsightly, despite the fact that this is rarely the case.
That is why ladies tend to avoid arm workouts, but that is why we are
here, and our objective is to provide everyone with appropriate
exercises.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>We’ve created a series of free weight workouts to help you tone up your
arms, and no matter what you believe or what others say, your arms should
look amazing as well. Avoid skipping arm workouts.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>The workouts we’ll show you below are simple to comprehend and effective,
so even if you’re new to exercise, you’ll be able to do them. It’s
advisable to begin these exercises slowly, with 10-15 repetitions in one
set, and then add another set after a few weeks when you feel comfortable
with the regimen. Add another set after your hands have become adjusted to
the routine.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>What is crucial is that to go someplace and produce great results, you
must balance physical activity with a healthy diet, because there is no
magic training that will give you results if you do not pay attention to
what is going on.<br><br><!-- fitness tips -->
<ins class="adsbygoogle"
style="display:block"
data-ad-client="ca-pub-7523641173150383"
data-ad-slot="5036145087"
data-ad-format="auto"
data-full-width-responsive="true"></ins>
<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div><br /></div>
<div>
<span style="color: red; font-size: medium;"><b>Plank</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje6glXoNR7JbstAUgwIgAsYaggToBgDvVhPjIH2tHRvn7aDqhkb-ulodkVJY0OpsgSkk3Lnth573D2qFg6T2dDNX5L6_XjVmJaWmESQ47rnZR0VjZWMmP-jVriyypDMqGADF80-d8dh-tkoF4TA5HjMafrl_4I1ag40dGhEg61-NR_gVFJtvf5Il95Rg/s1236/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Plank"
border="0"
data-original-height="476"
data-original-width="1236"
height="246"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje6glXoNR7JbstAUgwIgAsYaggToBgDvVhPjIH2tHRvn7aDqhkb-ulodkVJY0OpsgSkk3Lnth573D2qFg6T2dDNX5L6_XjVmJaWmESQ47rnZR0VjZWMmP-jVriyypDMqGADF80-d8dh-tkoF4TA5HjMafrl_4I1ag40dGhEg61-NR_gVFJtvf5Il95Rg/w640-h246/1.jpg"
title="Plank"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Push yourself up into a push-up position. With your elbows beneath your
shoulders and your feet hip-width apart, this is how you should stand.
Then, holding your body in a straight line, bend your elbows and put your
weight on your forearms and toes. Hold for as long as possible.<!-- adsense --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Push-Ups</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDy2xM0LrGZnyTDEqU9pCiwj47KAWm9DmPQ0CJVhK5kpO0Ytaccanhku5Grt4KxKd2caf5mphsfa7iWkowQIna7dNJbqqryHuFd6uAt3859xPMshka4UvX6-gU2Ttzep4nsUT4195hooMg3LspnsH9_xkvurJBQybi9NmcwwiVsDpDN93aWsnis8NeHQ/s449/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Push-Ups"
border="0"
data-original-height="270"
data-original-width="449"
height="384"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDy2xM0LrGZnyTDEqU9pCiwj47KAWm9DmPQ0CJVhK5kpO0Ytaccanhku5Grt4KxKd2caf5mphsfa7iWkowQIna7dNJbqqryHuFd6uAt3859xPMshka4UvX6-gU2Ttzep4nsUT4195hooMg3LspnsH9_xkvurJBQybi9NmcwwiVsDpDN93aWsnis8NeHQ/w640-h384/workout.gif"
title="Push-Ups"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Place your hands behind your shoulders, little wider than shoulder width
apart, with your legs stretched back. 2. Lower your chest till it’s barely
above the floor by bending your elbows. 3. Return to your starting
location. The optimal count is 1-second push, 1-second pause, 2-second
down. 4. Repeat<!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>Triceps Dips</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMHgEcwvjgg2tRFH8alJQeEN-W4sq-Lt5KQzHO5F41kVWcv752z90joIAmcoEgnM0u6e1WPCKKDsTS1h9jwV47ZFRo6gULOaBwH7TlL7wv_WJFny1HhslO92_vZdRIeKgq8puI89kDqorQjIBsqGwvU9sx2SL-PPen0z3_f80ALilFc5B3qUsuj_mTHA/s400/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Triceps Dips"
border="0"
data-original-height="400"
data-original-width="400"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMHgEcwvjgg2tRFH8alJQeEN-W4sq-Lt5KQzHO5F41kVWcv752z90joIAmcoEgnM0u6e1WPCKKDsTS1h9jwV47ZFRo6gULOaBwH7TlL7wv_WJFny1HhslO92_vZdRIeKgq8puI89kDqorQjIBsqGwvU9sx2SL-PPen0z3_f80ALilFc5B3qUsuj_mTHA/w640-h640/workout.gif"
title="Triceps Dips"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Place your hands behind you on a chair with your fingers facing front,
then stretch your legs and begin to bend your elbows. Lower your body
until your arms form a 90-degree angle, then raise it until your arms are
straight.</span
>
</div>
<div><span style="font-size: medium;">After that, repeat.</span></div>
</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-8954867331676647676.post-6836887995464956452022-10-16T21:13:00.010-04:002022-10-20T21:35:23.610-04:00Get a flat stomach with just a 6-minute abs workout<div style="text-align: left;">
<div class="hidepic" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmlblGilkrLkg0WtPQlCs8wkLUQvc3gWLLrwfcNi-meKEuBKyX8N1DDUyLeEcahvD7Tf58UsJtkDw1tlN5PtqTF4RRzNRyStUSeeAeFRsDqV_k8mF7YE1qDre8TfEWb6PoahQWzAkIxhc1TwgwvE22ITzzG0GZrR_XR4IcYnt0iZ_cs-QavH4mvhEfbA/s1200/1.jpg"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Get a flat stomach with just a 6-minute abs workout"
border="0"
data-original-height="650"
data-original-width="1200"
height="346"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmlblGilkrLkg0WtPQlCs8wkLUQvc3gWLLrwfcNi-meKEuBKyX8N1DDUyLeEcahvD7Tf58UsJtkDw1tlN5PtqTF4RRzNRyStUSeeAeFRsDqV_k8mF7YE1qDre8TfEWb6PoahQWzAkIxhc1TwgwvE22ITzzG0GZrR_XR4IcYnt0iZ_cs-QavH4mvhEfbA/w640-h346/1.jpg"
title="Get a flat stomach with just a 6-minute abs workout"
width="640"
/></a>
</div>
<div> </div>
<div>
<span style="font-size: medium;"><b>abdominal training</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>There is only one realistic way to lose your belly: follow a proper
training regimen and a healthy diet plan.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>This 6-Minute Ab Workout May Be The Best Way To Lose Your Belly And
Strengthen Your Core Muscles. It also improves body posture, reduces back
pain, and maintains balance throughout the body.</span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>The 6 exercises that will help you burn belly fat are as follows:</b
><br><br><!-- fitness tips -->
<ins class="adsbygoogle"
style="display:block"
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<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"><b>Exercises</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>1. Inverted Crunches</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbcCaWxkcuIU5U8MInbYVsUpt4eBkHYlPrxeuT_rgHL1T7R13k9GhcPyF9REcosh7OqtY28yPVW58N1ItAqJSaecdAz7O1DB3j6SWf3ys34sVQLc2fK7GXVlTqeYNggQQ81IqHcUgvMq9hCae0oqdNEqLtK7RCFUkJPBj6G8SniG6MsogQNXeBUg7rSQ/s856/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Get a flat stomach with this 6-minute abs workout"
border="0"
data-original-height="514"
data-original-width="856"
height="384"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbcCaWxkcuIU5U8MInbYVsUpt4eBkHYlPrxeuT_rgHL1T7R13k9GhcPyF9REcosh7OqtY28yPVW58N1ItAqJSaecdAz7O1DB3j6SWf3ys34sVQLc2fK7GXVlTqeYNggQQ81IqHcUgvMq9hCae0oqdNEqLtK7RCFUkJPBj6G8SniG6MsogQNXeBUg7rSQ/w640-h384/workout.gif"
title="Get a flat stomach with this 6-minute abs workout"
width="640"
/></a>
</div>
<br /><br />
</div>
<div>
<span style="font-size: medium;"
>First lie on the floor with your arms by your sides, palms down, and your
legs over your hips at 90 degrees.</span
>
</div>
<div>
<span style="font-size: medium;"
>The feet must be flexed. Next, lift your hips off the ground using your
core muscles as your legs extend toward the ceiling and return to the
starting position.</span
>
</div>
<div>
<span style="font-size: medium;"><b>Do the exercise for 1 minute.</b><!-- adsense --></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>2. Leg raises</b></span>
</div>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9UJ2Qq39OgnUNhU5YNVSqnQluXhUO5x2x7t19nl0ADM540VUJ_d7xtoWK9fH0s1PiV2ouQdfmRLNiCVZPxfC7bRYdj4BTpmGTlBPxO8ep_AjADxXJH1KVBZF6Kntp9RMJUXPO21esL99XWbvTJO4REaIdrm9EJuJxl1oDivapnpx_2WWI-XPt2D-aNw/s750/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Leg raises"
border="0"
data-original-height="750"
data-original-width="750"
height="640"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9UJ2Qq39OgnUNhU5YNVSqnQluXhUO5x2x7t19nl0ADM540VUJ_d7xtoWK9fH0s1PiV2ouQdfmRLNiCVZPxfC7bRYdj4BTpmGTlBPxO8ep_AjADxXJH1KVBZF6Kntp9RMJUXPO21esL99XWbvTJO4REaIdrm9EJuJxl1oDivapnpx_2WWI-XPt2D-aNw/w640-h640/workout.gif"
title="Leg raises"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>Lie down on the floor with both legs vertical as if you were against a
wall.</span
>
</div>
<div>
<span style="font-size: medium;"
>Place your arms outstretched on the floor and put your hands under your
buttocks. Now slowly lower your right leg and bring it as close to the
ground as you can, but without touching it. Then slowly raise it back to
the starting position.</span
>
</div>
<div>
<span style="font-size: medium;"
>Do the same with the left leg. This is one rep</span
>
</div>
<div>
<span style="font-size: medium;"
><b>. Do the exercise for 1 minute.</b><!-- adsense2 --></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>3. Elbow-to-knee sit-ups</b></span
>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF03M28ooJEZahRLhedAsEP-mils_weNRNjHW5iRSgkCf43CQTGjQpiHcY7SWrYmgBlf5YGv1Ja6DDMkmzamzo5WvkuOLBAc5BWy1BjZWX5MSUxfRwOmNNIUJTnYRr2YGOPGm2a4iquELtpgsiM8sKxnP_a69_67wUWhfdaI3lJApqmStsEO6Na7nqrw/s519/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Elbow-to-knee sit-ups"
border="0"
data-original-height="252"
data-original-width="519"
height="310"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF03M28ooJEZahRLhedAsEP-mils_weNRNjHW5iRSgkCf43CQTGjQpiHcY7SWrYmgBlf5YGv1Ja6DDMkmzamzo5WvkuOLBAc5BWy1BjZWX5MSUxfRwOmNNIUJTnYRr2YGOPGm2a4iquELtpgsiM8sKxnP_a69_67wUWhfdaI3lJApqmStsEO6Na7nqrw/w640-h310/workout.gif"
title="Elbow-to-knee sit-ups"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>To perform this exercise you must lie on your back.</span
>
</div>
<div>
<span style="font-size: medium;"
>Extend your legs and put your hands touching your head.</span
>
</div>
<div>
<span style="font-size: medium;"
>Then, keeping both legs raised a few inches, raise your left leg and try
to bring your right elbow to your knee.</span
>
</div>
<div>
<span style="font-size: medium;"
>Go back to the starting position. And do the movement on the opposite
side. This is a repeat.</span
>
</div>
<div>
<span style="font-size: medium;"><b>Do the exercise for 1 minute.</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"><b>4. Dog-bird plank</b></span>
</div>
<div><br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Fjn9zhC3kCvwic7TqHK9ewp4r8-tXrEk_EYkhbm6FP0YmWxStozNTkpYZwIUfVaBRUJzhiYSwfC8GJIN4CpZ6CZG8eT-eHlaVTkTSuNKpojE_PaY928SfumT3Wfon-R92-uemJYfcTs8r6Iv7aAHoaIJHnFaPfQbmukzwej_Ce8Dlp4eWVzCVgJZIw/s240/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Dog-bird plank"
border="0"
data-original-height="159"
data-original-width="240"
height="424"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Fjn9zhC3kCvwic7TqHK9ewp4r8-tXrEk_EYkhbm6FP0YmWxStozNTkpYZwIUfVaBRUJzhiYSwfC8GJIN4CpZ6CZG8eT-eHlaVTkTSuNKpojE_PaY928SfumT3Wfon-R92-uemJYfcTs8r6Iv7aAHoaIJHnFaPfQbmukzwej_Ce8Dlp4eWVzCVgJZIw/w640-h424/workout.gif"
title="Dog-bird plank"
width="640"
/></a>
</div>
<br /><span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
>Start in a tabletop stance (on all fours).</span
>
</div>
<div>
<span style="font-size: medium;"
>Facing the ground with his neck in a neutral position, he extends his
right leg behind and his left arm in front (both should be parallel to the
ground).</span
>
</div>
<div>
<span style="font-size: medium;"
>Hold the position for a few seconds and return to the starting
position.</span
>
</div>
<div>
<span style="font-size: medium;"
>Do the movement with the opposite leg and arm.</span
>
</div>
<div>
<span style="font-size: medium;"><b>Do the exercise for 1 minute.</b><br><br><!-- new 6 -->
<ins class="adsbygoogle"
style="display:block"
data-ad-client="ca-pub-7523641173150383"
data-ad-slot="2216413557"
data-ad-format="auto"
data-full-width-responsive="true"></ins>
<script>
(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>5. Medicine Ball Russian Twists</b></span
>
</div>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSC2qQAW_EtnaolcazlZQWlg2f5NlwZk2sCcz0cKJgCCfIKccNTTOyy2qyVs-NYhWqiI95jLJX1tt9zaI1OOnvyDg6LhNQsxxv14_AlKe3TxOp69CTHjBBgYTifJAFXpwhVeP3d2FkndrmBtjcAEjf418ZYs4sj3PGBD7vpuV7uB5QhPENV3BpxsgoQQ/s445/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Medicine Ball Russian Twists"
border="0"
data-original-height="250"
data-original-width="445"
height="360"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSC2qQAW_EtnaolcazlZQWlg2f5NlwZk2sCcz0cKJgCCfIKccNTTOyy2qyVs-NYhWqiI95jLJX1tt9zaI1OOnvyDg6LhNQsxxv14_AlKe3TxOp69CTHjBBgYTifJAFXpwhVeP3d2FkndrmBtjcAEjf418ZYs4sj3PGBD7vpuV7uB5QhPENV3BpxsgoQQ/w640-h360/workout.gif"
title="Medicine Ball Russian Twists"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>You will need a medicine ball (as in the image) or dumbbells.</span
>
</div>
<div>
<span style="font-size: medium;"
>Sit on the floor, lift your feet off the ground and lean back slightly.
It’s about keeping your balance in that position.</span
>
</div>
<div>
<span style="font-size: medium;"
>With your arms extended in front of you, twist to one side of your body
and then the other.</span
>
</div>
<div>
<span style="font-size: medium;"
>A complete turn is a turn to the left, plus a turn to the right.</span
>
</div>
<div>
<span style="font-size: medium;"
>To make it more complicated you can do it with a medicine ball.</span
>
</div>
<div>
<span style="font-size: medium;"><b>Do the exercise for 1 minute.</b><br><br><!-- new 5 -->
<ins class="adsbygoogle"
style="display:block"
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(adsbygoogle = window.adsbygoogle || []).push({});
</script><br></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="color: red; font-size: medium;"
><b>6. Cross Mountain Climber</b></span
>
</div>
<div><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicaVDFtHlXJhtzNgV8BJR3bnqRC74riZlpE3LTnpdJRwCbvnmXExIm16JooCE8ifMvgAbwWOg51sWVqvK1-l2VNGCM0caqHCqyHhar6_cOmGmi9zq1f8ajrio3ItzbVF2qIcumNRH9KvGpLRTTcGQBYfRz3rGZB3XlkmW2hLS5MiVcnfJx5TCEwJJg5Q/s498/workout.gif"
imageanchor="1"
style="margin-left: 1em; margin-right: 1em;"
><img
alt="Cross Mountain Climber"
border="0"
data-original-height="314"
data-original-width="498"
height="404"
src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicaVDFtHlXJhtzNgV8BJR3bnqRC74riZlpE3LTnpdJRwCbvnmXExIm16JooCE8ifMvgAbwWOg51sWVqvK1-l2VNGCM0caqHCqyHhar6_cOmGmi9zq1f8ajrio3ItzbVF2qIcumNRH9KvGpLRTTcGQBYfRz3rGZB3XlkmW2hLS5MiVcnfJx5TCEwJJg5Q/w640-h404/workout.gif"
title="Cross Mountain Climber"
width="640"
/></a>
</div>
<br />
<div><br /></div>
<div>
<span style="font-size: medium;"
>For this exercise, you have to get into a high plank position.</span
>
</div>
<div>
<span style="font-size: medium;"
>Continue bringing your left knee to your right arm, then bring it back to
the starting position and then do the same thing but with your right knee
to your left arm, replicating the look of a climbing motion.</span
>
</div>
<div>
<span style="font-size: medium;"><b>Do the exercise for 1 minute.</b></span>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
<div>
<span style="font-size: medium;"
><b
>For best results, it is recommended to do at least 3 sets a day, 5 days
a week. Have fun!</b
></span
>
</div>
<div>
<span style="font-size: medium;"><br /></span>
</div>
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<span style="color: red; font-size: medium;"
><b>5 tips to burn belly fat</b></span
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>Would you like to burn belly fat quickly and easily? Here are 5
incredibly powerful tips to melt away that irritating belly fat once and
for all!</span
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><b>1. Stop eating the same thing every day</b></span
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>One way to help yourself burn fat like crazy is to stop eating the same
food every day. This is known as calorie shifting.</span
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>When you switch calories, you are preventing your metabolism from
reaching a comfort zone. This is because your body acclimates to your
daily eating habits.</span
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>By constantly changing the types of nutrients you consume and the amount
of calories you take in, you will prevent your metabolism from
acclimatizing.</span
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>All of this will keep you running as high as possible, and this will
certainly help you continuously burn fat like crazy!<br><br><!-- new 3 -->
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><b>2. Change your exercise routines</b></span
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>Just like eating the same thing every day, if you exercise too much in
the same way, your body will get used to it too. You will then end up with
what is known as a plateau.</span
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>In other words, you’ll be doing your usual exercise routines, but the
weight and fat haven’t moved!</span
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>Therefore, what we recommend you do is constantly change your exercise
routines to avoid a plateau.</span
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><b>3. Drink lots of water</b></span
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>I know you may have heard this many times, but it deserves to be repeated
again. Drinking plenty of water will do a lot of wonderful things for you
when it comes to fat burning.</span
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>It will help keep your metabolism running strong; it will eliminate
dangerous toxins in your body, and much more.</span
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><b>4. Eat protein with every meal</b></span
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>By having something like a protein shake or other protein-rich food with
every meal you eat, you will successfully prevent binge eating.</span
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>Not only will you feel more satisfied with each meal, but you will also
allow your body to burn fat quickly.</span
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>The reason is that eating a lot of protein causes your body to burn
calories in order to digest it!<br><br><!-- fitnes first 2 -->
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><b>5. Eliminate free radicals from your body</b></span
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>Free radicals are toxins that are in your body from many different things
(the environment, the food you eat, etc.). Not only are these things
dangerous to your overall health, but they’re also a huge reason for fat
gain.</span
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>Therefore, what we recommend you do is eliminate these toxins from your
body:</span
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<div><span style="font-size: medium;">Drink more water.</span></div>
<div><span style="font-size: medium;">Eat more high-fiber foods.</span></div>
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>Drink organic apple cider vinegar from time to time.</span
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<span style="font-size: medium;"
>And eat plenty of antioxidant-rich foods.</span
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