Want a Strong Upper Body? Do This Every Day

Are you looking for a stronger upper body? Repetition is key for building strong muscles, but you don’t have to spend multiple hours at the gym every day in order to achieve your goals. Simply do these three moves every day and you’ll see results in your upper body in no time!

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3 Amazing Benefits Of Step Aerobics For Weight Loss

Did you ever try step aerobics to achieve fitness? The regular practice of this workout would get your hearts and lungs in shape. Did you know this? Yes, it is a highly effective workout that helps to burn fat in a fun way, thus making cardiovascular system strong. But, is step aerobics good for weight loss? Read through to know all about it.

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10 Mental Rules Fit Women Live By

1. Shut out the noise Shut out the constant stream of negative thoughts that runs through your mind. That mental static is your biggest obstacle – learning to filter it by focusing on positive thinking is essential to your success. 2. Maximize inner motivation To do this you need to be absolutely clear about why you want to get fit. Figure out what’s really important to you. Do you want to lower your blood pressure? Fit into a size two? Or do you just want to feel better? Motivation that lasts can’t come from an outside source—like your doctor or a loved one who wants you to slim down. It has to come from a personal, deep-rooted desire for change. 3. Cultivate grit Grit is the resolve and passion required on a daily basis to pursue a long-term goal. To cultivate grit, you have to commit to consistency no matter what. A fit person wakes up every day knowing she will do whatever it takes to stay on track—whether that means getting up an hour earlier to make it to the gym before work or squeezing in a power walk at lunch. The secret is focusing on the thoughts that drive and inspire you. If it helps to remind yourself how good you’ll feel post workout, for example, do that. If it motivates you to daydream about your future toned tummy, do that. Concentrate on exactly what you want to achieve and make every day count. 4. Set specific goals and strategies The more detailed your daily goals and plans, the better. An English study on women enrolled in a weight loss program asked half of their subjects to write down their strategies for managing temptation (for example, when sugar cravings strike, I will make a cup of tea). After two months, those women had lost twice as much weight as women in a control group, who did not write their strategies down. 5. Picture your success Close your eyes and imagine your ideal body—both what it looks like from head to toe, and how it makes you feel. Then, go shopping – if you want that body, then buy clothes that would fit if you had it. And try them on every day until they fit! 6. Plan your meals, eliminate choices Chocolate croissant or steel cut oats? Grilled salmon or a quesadilla? When you have to make these types of dietary decisions all day long, you may end up exhausting your willpower. Planning your meals in advance, however—even just one meal per day—can make it easier (and less stressful) to eat healthy. 7. Do not give yourself any outs There are a few classics, like “If I don’t exercise at lunchtime, I’ll do it tonight” or “I’ll have ice cream today and get my diet back on track tomorrow.” Any sort of procrastination and deviation runs the risk of bumping you off course. Don’t give yourself an out, and stick to the path that leads to your goal. 8. It’s ok to give in sometimes It’s inevitable that from time to time your healthy routine will get interrupted by forces outside your control, like when your partner proposes an impromptu date night right after you’ve bought salad ingredients. When that happens, try to go with the flow and enjoy yourself. 9. Believe it and become it This rule is simple: If you believe you can be in amazing shape, then you’ll do things on a day-to-day basis to accomplish it. The problem is, many of us carry around defeating beliefs. When you recognize a negative thought (like, “I’m so uncoordinated”), ask yourself why you think that way. You may discover the criticism originally came from your parents, or your sibling, or a childhood buddy. Don’t give those outdated internal beliefs power. Just let them float away, like leaves that have fallen into a river (much easier to say and write it than done) You have control over your thoughts – they don’t have control over you. 10. Enjoy milestones, jump for joy Celebrate milestones. If you don’t appreciate your successes along the way, you risk becoming emotionally numb, nonreactive.. But giving yourself regular (healthy!) rewards (like a massage, for example), provides a little “added oomph” to keep going and push yourself even harder in the long run.

6 Exercises To Reverse Bad Posture

Did you know that for every inch the head moves forward in posture, its weight on your neck and upper back muscles increases by 10 pounds? For example, a human head weighing 12 pounds held forward only 3 inches from the shoulders results in 42 pounds of pressure on the neck and upper back muscles. That's the equivalent of almost three watermelons resting on your neck and back!

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13 Great Workouts For Perfect Butt and Hips

13 Great Workouts For Perfect Butt and Hips

Basic Squats

1. Basic Squats

From perfect butt to firmer thighs, squats can do the magic for you. To do a basic squat, stand with your feet hip width apart and keep your back straight. Squat down to a 90-degree angle while maintaining a straight back. Try to push your butt back as far as you can and then stand back up. Do not bend your body when you squat. Do a set of three, each consisting 12 reps. Slowly increase the number of reps weekly.

Squat, Hold and Pulse

2. Squat, Hold and Pulse

This time, you will take the basic squats one step further. Stand with your feet hip width apart and squat down with your back straight. Again, do not let your body bend forward, and squat down to a 90-degree angle as you did for the basic squats. Stand back up, but this time stop halfway- don’t stand back up straight. Make tiny up and down movements. Do a set of 3, each consisting 12 reps.

Squat and Kick Back

3. Squat and Kick Back

It’s time to take squats to a whole new level. For squat and kick, you need to position yourself as in basic squats. Keeping your back straight, squat to a 90-degre angle. While you stand back up, kick back your right leg, bend your knees and grab onto your shin with your right hand. Hold the pose for two seconds then squat and repeat with your left leg. Do a set of 3, each consisting of 15 reps.

Single Leg Squat

4. Single Leg Squat

Once you have mastered all types of squats(as listed above), you may proceed with the single leg squat. It is pretty challenging, thus you need to be consistent and patient. To begin with this one, you first need to stand up straight. Plant your right heel slightly in front of your left foot and keep your right leg straight. Slowly bend your left knee to squat keeping your back straight, and extend your right leg slowly as you squat (as shown in the image). Stand back up, and repeat this with the other leg. Do a set of 3, consisting reps of 10 for each side.

Basic Bridge

5. Basic Bridge

Bridges are effective in strengthening and toning your butt, hips and thighs. To do a basic bridge, you need to lie on your back, place your arms by your side and bend your knees with your feet placed firmly on the ground. Then lift your but up, until your body comes into a straight line from the shoulder to the knees. While you lift your butt up, squeeze it for two seconds and let go as you bring it back to the ground. Do a set of 3, each consisting of 15 reps.

Hands-up Bridge

6. Hands-up Bridge ( Alteration )

If you have mastered the basic bridges, you can elevate its difficulty with the hands up bridge. Lie in the same position as in basic bridge, but this time with your hands up in the air. Slowly lift your butt off the ground, squeeze your muscles and lie back on ground. Do a set of 3, each consisting of 10 reps. You may increase the number of repetitions over time.

Leg-lift Bridge

7. Leg-lift Bridge

For this bridge exercise, you may rest your hands by your side. Instead, lift your left leg, keeping it as straight as possible. Alternatively switch legs each time you lift your butt off the ground. Do a set of 3, each consisting reps of 16. 

Standing Abduction

8. Standing Abduction

Stand up straight sideways, and place your left hand on the wall for support. Slowly raise your right leg sideways, as high as possible without bending your knee. If possible, try to bring it to a 90-degree angle. Then squeeze your glutes for 2 seconds, and bring back your leg down. After a repetition of 10, switch sides, and do another 10. For this workout, you may start off with a set of 2 and increase it over time.

Lunges

9. Lunges

Lunges are great workout for perfect butt and hips. It strengthens your lower body muscle overall including your calves. Stand up straight, holding your dumbbells down at your sides. Take one big step forward with your left leg, and then plant your foot firmly onto the ground. Slowly bend your both knees, your right knee should bend and touch the ground and your left knee should form a 90-degree angle( as shown in image). Stand back up and repeat it with the other leg. You may begin with a set of 2, each consisting 20 reps.

Low Lunge Hover

10. Low Lunge Hover

Stand with feet width apart, step back your left foot (your heel raised, toes touching the ground) and bend your right knee ( your body lowers forward). Then bring your arms over your head, and hinge forward from the waist. As your arms reach forward, lower your chest forward and lift your left leg behind. Both legs should be as straight as possible. Hold this position for about three seconds, and then return to the initial position, and repeat it with the other leg. For this workout, you are advised to do a set of 3, each consisting 20 reps.

Toe Taps

11. Toe Taps

This is a simple workout that does miracles to your hips and butt. Simply lie on your back, bend both your knees and alternatively tap the toes of your both feet on the ground. Continue tapping alternatively for a minute or until your muscles is tired. Rest for a minute or two, and then tap again.

Side Stepping Curtsey

12. Side Stepping Curtsey

Stand straight with your feet hip-width apart. Then clasp your hands behind your head. Cross your right leg (extended, not bent) behind your left, then get down on curtsey lunge with your right arm reaching out to touch the floor. Quickly stand up and repeat this on the other leg. Do a set of 3, 6 reps for each side. This is one of the best yet workouts for perfect butt.

Single Leg Front Raises

13. Single Leg Front Raises

This is a pretty simple workout, though it brings incredible results when done accurately. Stand straight with your feet hip-width apart like usual, but this time hold a pair of 5-pounds dumbbell in your hands. Then bend your right leg at knee and lift it about 3 inches off the floor. Bend your arms and lift it as shown in the image, and then raise your both arms above your head and hold it for 3 secs. Then bring it back to your chest level and raise again. Continue this for 10 reps, then switch leg and repeat. Do a set of 3.

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12 EXERCISES FOE THINNER THIGHS

This is for all those tired of “bulky” and ragged thighs. The following exercises won’t stop at slimming your thighs, but also tighten and smoothen them.

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Chest Exercises for Women – Firm and Lift Your Breasts with These Four Best Chest Exercises

How it works: Three days a week, do 1 set of each exercise back to back, with no rest between moves. After the final exercise, rest for 30 seconds, and repeat the full circuit 3 more times (4 total rounds). You will need: Free weights, Medicine ball, Swiss ball

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17 Free Weight Exercises for Toned Arms

Tank top season will be here before we know it and that means those arms are going to be out for the world to see. Of course, you want them to be tank top and tankini ready, which means you’ll have to work them hard — biceps, triceps and shoulders.

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