Are you familiar with the Squat workout for toning your thighs and workouts ? That’s great ! Yet here the squat thrusts workout which is going to enhance your intensity and give you stronger resistance and a higher level of intensity for faster results and more toned and defined shape for your thighs and butt.
Doing this exercise is easy as 1, 2, 3 … Here’s how you can do it with Pictures 🙂
1- Start in a standing position, bend down forward over your toes, knees bent, and place your hands on the ground in front of you. Shift your weight onto your hands.
2- Jump back with both feet to a full plank position (push up exercise position). Make sure to keep your abs tight to prevent your hips from rising or sinking.
3- Jump your feet back toward your hands and stand up into a squat position again.
4- Jump up as high as you can, fly to the sky with your hands up.
5- Repeat. 🙂
The targeted muscles in the Squat Thrusts workout are : quadriceps, glutes, hamstrings, core
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If you just found out that you are pregnant then I’m sure it passed to your mind the thought of gaining some weight during your pregnancy and how you are going to get back in shape afterwards. Some women think that pregnancy means to stop doing exercises, well, the good news is they are absolutely wrong.
In fact consistent exercise during pregnancy can minimize aches, help you sleep better, and lower risk of gestational diabetes and depression.
Others may be worried that exercise can cause a miscarriage, but there is no evidence to support this .Especially if they did these exercises the right way, which we have in here:.
What are the exercises and workouts that a pregnant woman can do ? here is some of the great workouts that you can do during your pregnancy without any effect on your health or your coming baby child 🙂 :
Walking is one of the most safe option of exercises during all days of pregnancy and refreshing way if you do your walking outdoors in the morning.
*Pilates exercises helps maintain your abdominal muscle tone, minimize back pain and give you more oomph for pushing during labor.
* Avoid mat exercises after your third month because so much work is done lying on your back, but You can still do the side-lying leg work, upper-body exercises and stretches.
3- Weight training
Weight training during pregnancy is a bit tricky and you should follow the below mentioned instructions below and read this article till the end:
* Use light weights to avoid putting too much strain on your joints, as they loosen during pregnancy.
* Don’t hold breath when you lift weights, it’s important that you keep breathing smoothly in all the exercises you are doing (whether you were pregnant or not) !
* Avoid jumps and sudden changes in direction.
* Avoid lifting weights while lying on your back after the first 3 months of your pregnancy.
* after the third month sit down to lift weights because standing in one position can lead to a drop in blood pressure and make you feel dizzy.
* avoid lifting weights over your head in the last three months.
4- Water Aerobics
This is a comfortable option, it puts no strain on Your joints, you won’t over-heat , won’t fall or feel so heavy like a big clod.
Avoid the sudden moves and of course don’t get into the water unless you are comfy about its temperature.
Your child is going to enjoy this as much as you will 🙂
“But be sure to wear aqua shoes so you don’t slip on the bottom of the pool”
Finally remember: keeping fit during pregnancy is a good start and much faster way to have your body back in shape after giving birth. However, It is important to consult with your doctor before doing any exercises because each woman has her own conditions and the information / workouts presented here might not suit everyone.
Best wishes for the new mothers and your children!.
This is a really funny and an amazing fitness video for exercises and for gym motivation .. it does show some workouts routines but it is mostly about having fun and a smile while you are doing your workouts and training your muscles at the gym.
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Regular exercise is the key to healthy muscles, bones, and body systems. Physical training plays an essential role in anti-aging stress-busting. people who exercise report better moods and more energy than those who don’t, and they suffer less insomnia and stress-related symptoms. And at this time of changing body shape, exercise bolsters self-confidence as you see muscles become toned, posture lift, stamina, flexibility, and range of motion increase.
Exercise also keeps the brain functioning in a youthful way, by boosting circulation and right-left brain coordination. Mentally challenging activities, from bridge to Sudoku, keep the memory sharp and build connections between brain cells that help keep your reasoning sharp.
By strengthening muscles and bones as the body ages, exercise sustains good posture, bone density, and joint mobility, which in turn keeps you active and able to
exercise—a positive spiral. And by boosting the efficiency of the cardiovascular system (heart and lungs), exercise helps every part of the body function efficiently.
So How often to exercise !?
Aim for at least 30 minutes of moderate physical activity most days of the week (at least five). prevent weight gain, you might need to boost that time slot to 60 minutes. Two of those sessions should ncorporate weight training
Tip: Exercise outdoors, Amazing !:
It can be joyous to exercise outdoors—a boost for spirit as well as body. The feel-good buzz after exercising in nature leaves you feeling exhilarated, yet grounded and calm. Whenever possible, find an excuse to walk a clifftop path, go jogging at dawn, swim in the ocean, or practice yoga in the yard (upwardfacing poses take on another dimension when you stare at the sky). Find a t’ai chi class that practices regularly in a park: gain courage from numbers.
Try to make it as Four-stage workout ! :
For an effective workout make sure your exercise sessions include four main elements: a gentle warm-up followed by aerobic or cardiovascular exercise to work the To heart and lungs, weight-bearing exercises to strengthen muscles and bones, and finally a cool down stretch and relaxation.
Being Active is going to help you lose weight, and not gaining anymore fat in your body & it is going to tone your muscles and keep you feeling young and active.