Category Archives: Women Exercises & Workouts

Burn Fat Quickly From Belly At Home

WORKOUT AT HOME

It is everyone’s dream to reduce the excessive fat from their body. But sometimes it’s hard to come home from a tiring job and be motivated enough to get ready to go to the gym to do your workouts and exercises.

Everyone prefers to stay at home and get the toned and fit body while saving the time of getting to the gym to do the workouts there, but they procrastinate. And just the thought of leaving the house for the gym makes them lazy.

Flat Stomach Workouts
Burn Fat Flat stomach workout

However, now you don’t have to worry about going to the gym to help lose your body fat and get a flat tummy fast and quick. You can workout at home and get that body you have been dying to be in. Exercising not only makes your body fit, it also helps to delay the aging process and make you feel happy and good about yourself.

The following exercises will help you to achieve the desired body weight as well as the body shape.

SIDE TO SIDE BENDING Workout

Besides helping to give your body the ideal shape, this exercise will remove the fat from your stomach especially from the sides (love handles) which a lot of people struggle with fat stored in that area.

How to do this exercise:

Stand straight with your feet together.

Clasp your hands behind your head with the elbows pointing outward. Or you may raise them high above your head and hold the palms together.

Now bend your body to the right side until your body reaches its limit and you feel a strain.

Hold this position for 10 seconds. Now return to your initial position.

Repeat the same movement on the left side.

As your body gets used to the exercise, slowly increase the holding position to 20  or even 30 seconds.

wide to side exercise
Side to side flat stomach workout

CAPTAIN’S CHAIR

To do this exercise it is not necessary to have a Roman or a Captains chair. As you are working out at home you can substitute the chair with a normal one that you use at home. This exercise is best for those who have a bulgy stomach and needs to reduce the belly fat.

How to do this workout:

Sit on your chair with your spine ramrod straight.

Make sure your back and shoulders are touching the chair

Now take a deep breath and exhale. While you are exhaling bring your legs up so that they are at close proximity to your chest.

You can place your hands underneath your thighs on the chair.

Hold this position for 10 seconds.

Bring your legs to their original stance.

Repeat this exercise five times. As you regularly do this belly fat removing exercise your body will get used to it and you can increase the time and the reps more.

Capian's chair fat burning workout
Capian’s chair fat burning workout

HIGH KNEE Exercise

High knee workout is suitable for improving your running pace as well as flexibility. It strengthens your hips and tones your thighs. At the same time it helps to reduce the bulgy arms and fat from the stomach.

The basic version of high knees can be performed either while running in place or moving over a distance.

Stand in place – feet hip-width apart.

Move your right knee toward your chest and quickly place it back on the ground.

Follow immediately by driving your left knee toward your chest.

Keep the moving and continue to alternate knees as quickly as you can.

If you are incorporating this exercise into your warm-up, begin with slower, controlled movements to prevent a pulling a muscle.

Perform this exercise for a designated amount of time or over a specified distance. For example, you could run in place with high knees for one minute or run 30 feet with high knees.

High knee fat burning workout
High knee fat burning workout

 

Have fun and get a Flat Stomach Fast 😉

 

Sources: Here, here, here





Quick Fat Burning Workouts at Home

WORKOUT AT HOME

We all want to lose weight. But everyone is asking: who is ready to step out of their homes to go to the gym on a daily basis or taking a walk in your neighborhood or the park. The thought of going out the house just for a workout or exercise is itself a lazy idea. But regular exercise is must for a healthy body system and that can only happen if you take physical care of your body.

For those who are procrastinating exercise just because they are not ready to leave the comforts of their homes need not be concerned. For they can workout at their homes and see the results in a few weeks.

FAT BURNING EXERCISES AT HOME

You just need to take out 5 minutes of your daily precious time to do this workout. All you need to do is buy yourself an exercise mat and a jump rope.  You will thank yourself for those 5 minutes in a matter of a month when you will start to see quick results of getting toned and losing some weight and having a nice hot body shape.

1.     LEG LIFTS EXERCISE:

Leg Raise Workout is a thirty seconds workout for your abs and legs. Lie back on your mat facing upwards. Bringing your legs close to each other lift them straight and bring them to your stomach. Keep your hands by your shoulders or underneath your gluteus. Breathe in deeply as you lower your legs and breathe out as you lift them. Do this for thirty seconds and you will feel a burn in your legs and tummy as you continue to do the lifts.

Note: Do not arch your back off the mat.

Flat Abs, Lower Abs, Legs exercise, Butt exercise
Legs Raise Workouts for Flat Stomach

  1. How TO DO THE BICYCLE Exercise:

Lie back on your mat with one knee coming up and the other leg straight out. Keep your hands on the mat, palms down. Now shift from one leg to the other as you would when riding a bicycle.  As you are shifting from one leg to the other put your hands behind your neck and bring your opposite elbow to each knee crunching to one side; Right elbow to left knee and left elbow to right knee. Keep inhaling and exhaling at every switch.

Note: Do not put too much pressure on your neck.

Flat stomach workout, cicycle workout
Bicycle exercise
  1. JUMPING ROPE EXERCISE

Jumping rope is the easiest and the most effective exercise. It is best for losing thighs and stomach fat. Keep your knees and back straight and start jumping. You can start by jumping for twenty seconds. This will warm up your body. As you jump increase the skipping to an intensive jumping of forty to fifty seconds.

4.    JUMP SQUATS EXERCISE:

Squats & Jumping Squats Exercises are a great exercises for the gluts and the thighs. Start by spreading your legs wider than shoulder width. Shifting your hips back push yourself down as much as you can and while you come up to your initial position exhibit a jump. Keep your arms forward as you bend down and push them backwards as you jump. This helps to give in extra power when you jump.

squats, hot men workout, leg workout, butt exercise
How to do Squats workout
  1. TONING YOUR ARMS

Spread out arms by your side, making fists. Start by rotating your arms in a forward motion. Do this for twenty seconds. Now put your palms facing forward and spread them out as much as you can. Hold this position for twenty seconds. After being done, rotate your palms backwards and start pushing them back. Do this routine for 3 times in a row. This will help tone your arms and make them into lean and slim arms.

 

Have Fun and Enjoy your Workouts ! J

Reverse Crunches Exercises vs Leg Raise Exercises

Leg Raise Exercise

We have talked about the Leg Raise Exercise before to work out on your lower abs and enhance your 6 pack abs .. you can read how to do Leg Raise Workout Here

 

Reverse Crunch Workout

What we are going to talk about also is the Reverse Crunches Exercises .. this part is contributed by a friend of our website Ruby >> Instagram @Rubylicious_Fit … And that’s in her own words:

So I often assign reverse crunches in my programs … And personally love doing these… But find most people confuse these with leg raises.

Reverse crunches are in my opinion much more challenging if done properly as they require MUCH more control.

How to Do Reverse Crunches Workout :

You should keep feet together and knees bent throughout the motion, lift leg and hips up and towards your head and SLOWLY lower WITHOUT swinging your legs. ???? this is a powerful move and super effective at activating transverse abdominus (inner layer of abs behind 6 pack) they can be done on bench or floor. —————————
Have fun training and keep tuned as some BIG events are coming up with me and my team!

Always keep a smile on your face while doing your workouts … check out our Instagram @FlatStomachTip … and our Social Media … 🙂 … The more you share our posts the more awesome you are !.

Be Fit.

Squat Thrusts Workout – Exercise

Squat Thrust

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.

Squats, Hot Butt, Workout, Exercise
Thrust Squat Exercise.

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.

Squat, Thrust Squat, Butt workout, Exercise, Workout
Thrust Squat Exercise

3- Jump your feet back toward your hands and stand up into a squat position again.

Hot Butt Workout, Fit Butt exercise, squat thrust, squat, workout, exerice
How To do Squat Thrust exercise, workout hot butt.

4- Jump up as high as you can, fly to the sky with your hands up.

Hot Butt, Squats, Squat Thrust, Workout, exercise, hot butt workout, tone butt workout
Squat Thrust workout, Squat exercise,

5- Repeat. 🙂

The targeted muscles in the Squat Thrusts workout are : quadriceps, glutes, hamstrings, core

Enjoying doing your exercises and getting a nice and fit body.. follow us on our social media and share our posts and exercises on them.

Have a Fit Day.

Exercises During Pregnancy – Yes You Can!

pregnancy, pregnant, workout, stay fit, exercises, workout
workout exercise during pregnancy to stay in shape and fit while pregnant

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.

workout exercise during pregnancy to stay in shape and fit while pregnant
workout exercise during pregnancy to stay in shape and fit while pregnant.
Pregnancy stages and shape of a woman.

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 🙂 :

1- Walking:

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.

2- Pilates

*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.

workout exercise during pregnancy to stay in shape and fit while pregnant
workout exercise during pregnancy to stay in shape and fit while pregnant

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!.