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Exercises

Weight Loss

3 Minutes Before Sleep: Simple Exercises To Slim Down Your Legs

Exercises can get boring and can also feel pointless at times. There are people who are addicted to working out who have to do it regularly but then there are the rest of us who prefer lazing around on the couch binge watching our favorite shows. But we want the rewards of working out too so here’s a solution. You can always do at home work outs that focus on the areas you want to tone.

The legs are an area that really need the work but are often ignored. The legs need to be strong enough to support the body through all the walking and running we do and slim legs look amazing. Exercising the legs will also help shed weight overall. Check out these simple exercises that you can do at home:

1. High-Knee

This exercises focuses on everything between and including your core muscles to your calf muscles. It helps you stay more balanced and speeds up your metabolic activity. To do a fairly basic high knee exercise, raise a leg, pull your knee into your chest and hold it there a few moments before bringing it down. Do this with your other leg and keep repeating the movement. Keep your back straight throughout.

Once this becomes easy for you, you can try more complicated exercises.

2. Squats

A fairly common part of every workout, it is best to go for a deep squat if you wish to see great results. It will be difficult to get your buttocks to go below your knees but it will be worth it. They activate your glutes; make your ligaments stronger and your lower body more flexible. These two exercises require you to stand and that can be a slight turn off.

But there are workouts you can do just before going to sleep, and maybe even in bed. If you’re going all out and doing all of these exercises, do the aforementioned two in the beginning.

3. Oblique leg raises

This exercise can make you stronger because it activates a variety of muscles. It doesn’t look hard but if you don’t do it right, you can injure yourself. Ensure that one of your sides is touching the floor, especially your lower body. Your body should be in a straight line. Raise the leg on top at a 45 degree angle and bring it back down smoothly.

4. Inner thigh lifts

If you’re just trying to get toned legs, this is the right exercise for you. Lie down on your side with the leg at the bottom stretched out. Cross the upper leg over it and let either the foot or the knee come into contact with the floor. Don’t move your upper body and focus only on the inner thigh.

This exercise can be modified in a multitude of ways. You can raise the leg below while you are exhaling and bring it back to rest as you breathe in. You can even rotate that leg while it is raised. But stay steady throughout so that you don’t injure yourself.

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The Exercises That Can Help Reduce Unwanted Double Chin and Neck Fat

Eating right and being physically dynamic are a couple of good propensities that can help your body to remain fit and youthful. This is likewise valid for our facial muscles which tend to lose their solidness as we age.

Even if you comply to a diet, you may have double chin, so in the majority of the situations, people choose cosmetic surgery to work out this issue. Individuals who have neck fat and double chin will do anything to eliminate that problem as it seems horrible. Most commonly chin occurs due to an improper function of jaw and throat muscles, rather than because you’ve gained fat.

Stretching Tongue (5-7 times)

Looking straight ahead, stick your tongue out the extent that you can. Lift your tongue upwards towards your nose. Hold for 10 seconds and relax.

The Scoop (5-7 times)

Open your mouth, and roll up your foundation lip. Imagine that you need to scoop water. Transfer down your head into a movement and shut your mouth. Be sure your lips are relaxed.

The Perfect Shape

In the event that you need to reestablish the shape of your face to a younger appearance and force up your cheeks do the next exercise: turn your head to one side, and then turn your torso forward, stressing that the muscles of your throat. You need to feel the muscles around the neck. At that your head turns and perform a motion that is similar.

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Women 40+ Should Perform These 5 Exercises Every Day!

It is only natural that our bodies, especially the female figure to start to change with time. So, with women that are over 40, there are changes in the metabolism-it slows down. Moreover, there are hormonal changes and the body also becomes less flexible and mobile. Therefore, this affects the physical and mental state of the women. What would be best, in this case, is regular exercise. Thus, we are here today to show you the 5 most effective exercises for women over 40 which will help you with the aging process and shaping of the body.

Exercises for Women Over 40

We will present you some exercises next which will be very useful. It is really important to start in a nice way, but not to exaggerate. You need to be extra careful if you have not been into sports before. You need to start small, and then build up.

1. Burpee

For this one, you need to do squats first and rest the palms in front, then, make an iron, push back and return to the session and jump. You need to repeat depending on your physical form. Start with 10-15 and increase with time. This exercise is the best one for burning calories and staying in shape. Apart from giving you muscle strength, it will also help you increase resistance, lung volume and it will strengthen the heart.

2. Squats

If you do this one right, then it will help you strengthen the muscles of the buttocks, thighs, abdomen, and back. Moreover, they also have a great effect on balance and coordination. First, you need to stand up straight, with the feet shoulder-width apart. Then, level the back and bring the hips back and start to squat. Make sure your knees do not go beyond the toes. So, do deep squats and lower the pelvis as much as you can. Stary with 20 and increase gradually.

3. Iron

This exercise is the best one for the buttocks, back, stomach and the entire body. You can strengthen the abdominal muscles, improve posture, accelerate metabolism and get rid of a bad mood.

You need to start in the right way, so, you need to be supported on the hands or elbows. So, make the bar in the elbows so that you do not hurt your hands. Also, place the elbows directly below the shoulders.

The spine needs to be straight from the pelvis and up to the top. Deflection in the lower back is a no. Do not force the hands. You need to tighten the muscles of the abdomen and buttocks mainly. Make sure you keep this position as much as you can and repeat a couple of times.

4. Attacks Forward

This one is the most popular exercise. It is mainly because it allows you to work the muscles of the legs and buttocks. So, stand up straight, back and shoulder blades straight and hands along the body. Your feet need to be below the hips. This is the starting position. When you are here, you can start the attacks. Just take a step forward and keep your body straight. Then, scroll down and transfer the weight of the body to the front.

Make sure you do not tilt the body forward. Make the ascent by forcing the back of the thigs and return to initial position. You can do 10-15 attacks on each leg.

5. Leg Fold

This last exercise is perfect to work the glute muscles and keep the body toned. You need to start with the emphasis on the arms, a slight deviation in the lower part of the back. Then, remove the knees bent back and up. Do 10-15 repetitions in each leg.

That is all! Of course, you can always try sports. But, these exercises are really good. Moreover, you can go to the gym more often, even if you are over 40. Just do these exercises regularly and they will, in turn, reduce the risk of cancer, diabetes, and arthritis!

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5 Exercises To Avoid Stubborn Double Chin

A double chin is extremely unattractive, and even though it is more common in full-bodied people, slim people can struggle with it as well.

Yet, the following 5 tips will help you get rid of it in a simple and easy way:

Read these tips and try them for yourself. Do them in your free time and the result will be amazing.

  1. The Excellent Face Form

Just push the jaw forward and then turn the head to strain the muscles. Then, switch sides.

  1. The Ladle

You should wrap the lower lip over the lower teeth, tilt the head, scoop up, relax the lips, and close the mouth.  Do 7-10 repetitions.

  1. The Ducklips

Lift the head up, and pucker the lips to boost the elasticity of the neck muscles.

  1. Fighting

To get rid of the double chin, whenever you are watching TV, hold the fists under the chin.

  1. Touch the Nose

Touch the nose with the tongue and hold one finger under the chin. Repeat several times.

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