You have a great body but a bad posture and rounded shoulders which can portrait a totally different picture of you. Your tummy may look fat and you will look shorter than your actual height. You must correct your body posture to avoid any possible health issues. These 6 workouts will not only help you to have better posture but also prevent hunched shoulders.
As with any workout, it is important to perform warm up stretches to avoid any injury. Similarly, you should also do stretches to finish this better posture workout routine. You will need dumbbells and counter to perform these workouts. You should rest for about 15 seconds in between each workout.
The better posture workout is divided into three parts. First stretches to warm up. These 8 stretches will prepare your body to start the better posture workout.
The second part is the better posture workout that will help you stand tall and prevent possible hunched shoulders. There are 6 workouts in this routine each 45 seconds long. You take a break of 15 seconds in between each exercise.
The third and last part consists of stretches once again. There are 7 stretches to complete this workout.
1 Stretches to warm up
Shoulder rolls 20 seconds
Head Nods 20 seconds
Head Turns 20 seconds
Head Tilts 20 seconds
Head Rolls 20 seconds
Small Arm Circles 20 seconds
Big arm Circles 20 seconds
Toe Touch Reach 20 seconds
2 Toning Posture Workout
Tripod Rows 45 Seconds each side
Bird Dog 45 seconds
Tripod Fly 45 seconds each side
Modified Back Bow 45 seconds
Up and Over Press 45 Seconds
Bent Over Ventral Raise 45 Seconds
3 Stretches for Better Posture
Front Arm Swings 20 seconds
Toe Touch Reach 20 seconds
Wall Chest Stretch 20 seconds
Overhead Toe Touch 20 seconds
Downward Dog 20 seconds
Cobra Stretch 20 seconds
Child’s Pose 20 seconds
Here are the video instructions for these better posture workout that will help you to prevent hunched shoulders.
Please do not skip the stretches and use the dumbbells weights with which you feel comfortable. You can start with 2-3kg dumbbells.
What would you say if we told you that we have a way in which you can transform your body in just 4 minutes? Sounds too good to be true? Well, not anymore. Keep reading. Apparently, you can achieve this not by doing tons of exercises, but just one simple exercise and that is the plank. Hence, if you want to get a great body, you have to find the strength to do the plank every day. Apart from getting a terrific body, you will increase your stamina and energy.
The plank does not give immediate results, however, if you are patient, the results will be amazing. What you have to do is hold the plank for for four weeks. The first week you will have to stay in the position for 20 seconds, after a while, you should slowly and steadily increase the your stamina until you can do it for four minutes. Just follow the next plan we are about to present you.
THE PLAN FOR EXERCISES
Day 1 — 20 seconds
Day 2 — 20 seconds
Day 3 — 30 seconds
Day 4 — 30 seconds
Day 5 — 40 seconds
Day 6 — Rest
Day 7 — 45 seconds
Day 8 — 45 seconds
Day 9 — 60 seconds
Day 10 — 60 seconds
Day 11 — 60 seconds
Day 12 — 90 seconds
Day 13 — Rest
Day 14 — 90 seconds
Day 15 — 90 seconds
Day 16 — 120 seconds
Day 17 — 120 seconds
Day 18 — 150 seconds
Day 19 — Rest
Day 20 — 150 seconds
Day 21 — 150 seconds
Day 22 — 180 seconds
Day 23 — 180 seconds
Day 24 — 210 seconds
Day 25 — Rest
Day 26 — 210 seconds
Day 27 — 240 seconds
Day 28 — As long as you can!
HOW TO DO THE PLANK
First of all, you have to make sure you have chosen the right position. This is how you should do it. Just position your hands correctly. Your elbows should be directly under the shoulders in order to ensure proper weight distribution. Your spine should remain straight. Please avoid rounding and excessive pressure on the neck and back. Just keep the legs slightly apart. You should feel your thighs. Adjust the distance between the legs as necessary and make sure your breathing is slow and your body relaxed. That is it!
Just make sure you follow this plan and do it slow and easy, you will be amazed with your body’s transformation.
Having a flat and healthy-looking belly often requires spending long hours at the gym. However, there another important contributor to great abs, and it’s what you eat. In fact, your diet accounts for 90% of how your abs look like. That’s why you need to pay close attention to the food you eat if you want great-looking belly.
The recipe we provide her is extremely beneficial for giving the perfect shape to your abdominal muscles. In fact, if you consume it daily, you can entire reshape your belly.
Aside from being highly effective, this homemade fat-burning drink is quite easy to prepare. Actually it’ll only take a few minutes of your time. It’s also the best way to start a healthy and well-balanced diet.
1. Take a bunch of fresh parsley and blend it in a food processor.
2. Squeeze the juice of one lemon and add it to the parsley.
3. Add half a cup of water in the mixture and blend for a few more seconds.
This mixture works extremely fast and you’ll be able to see the first results in only 2-3 days. The key to its effectiveness is parsley, which is packed with vitamins crucial for proper digestion. Lemons on the other hand are highly beneficial for fat burning. Aside for reshaping your belly, this mixture will also improve your metabolism.
For optimal results, you should take this drink on an empty stomach for 5 days every morning. Then, you make a 10-day break and repeat the process.
Other drinks you can consider
Below we provide a list of beneficial refreshing beverages you can also include into your diet to further stimulate the weight loss process.
Flavored Water: Slice different fruits and vegetables. Put them in a mug then fill the mug with cold water. This will not only enhance the plain-tasting water, but also enrich it with numerous vitamins your body needs.
Green tea: Drinking freshly-brewed cold green tea will significantly improve your digestion and reduce belly fat. You can add honey to sweeten it up.
Watermelon smoothie: Watermelon is one of the best smoothie ingredients because it packs a lot of water. Combine this refreshing fruit with ice and yoghurt to make the perfect smoothie.
Last, but not least, remember that hard work and patience are crucial for success. Stick to a healthy diet and the parsley-lemon juice and you’ll get a flat belly in no time.
It’s all about butt, buns, or booty, no matter what you call them we all want our butts to be as firm, and tight as possible. Who doesn’t want a backside that turns heads. However, this is the spot where women tend to hold the most body fat for the longest time.
You can do cardio until you pass out, but you won’t build a great bum unless you focus on that lower half of your body, the Gluteal is a big muscle.
Besides looking great, glutes are really important in stabilizing the pelvis preventing low back injury and adding a lot of power to your squat and other motions that involved the lower-body. A lot of people that sit down all day their glutes are going to be shut off, underactive and weak, and their hamstrings are going to be too strong and dominant.
In this article, we’ll show you the shorter route to a firm booty consisting of 5 great butt moves with far superior results than the plain old squat!
1. Single-Leg Deadlift With Kettlebell
The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.
– Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
– Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
– With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
– Do 12 reps on each leg, for three sets.
2. Curtsy Lunges
Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs. Do 10 reps.
3. Hydrants with Leg Extension
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right. Do 10 reps.
Walking up flights of stairs is great for your tush, but stepping up onto a chair is an even more effective move.
– Stand in front of your chair and place your left foot in the center of the seat.
– Step up onto the chair and bring your right knee forward and up.
– Lower yourself back to the floor, with the foot landing quietly.
– Switch legs and repeat to complete one rep. Do 20 reps total.
5. Bear Plank Leg Lifts
Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides. Do 10 reps.
If you cannot make it to a gym and need to workout from home, try my new Strong Body Guide that is helping busy women worldwide get into their best shape ever. Little to no equipment needed for most moves!
Learn why everyone from professional athletes to your favorite Hollywood celebrities are using these kettlebell exercises in their workouts. They’re a phenomenal way to tone your body, build muscle and increase cardio all in the same workout.
Did you know workouts using kettlebells are the best for burning high amounts of calories? In this study undertaken by the American Council on Exercise it was shown that when kettlebells were used in high-intensity interval training participants burned 20.2 calories per minute. That’s the same amount of calories burned as running at a 6-minute mile pace or cross-country skiing up hill!
Kettlebell exercises are super sculptors – the weight of a kettlebell isn’t evenly distributed which forces your stabilizer muscles to go into overdrive. These exercises are targeted at working your arms, shoulders, back, butt and core. Melt fat, increase muscle and improve your endurance – your whole body is about to become more slim and toned!
1Comfortable Grip Kettlebells For Total Body Workouts
First you’ll need to grab yourself a set of kettlebells. Kettlebells are always a great option for total body workouts. They take up minimal amounts of space and are just so effective and easy to use. These kettlebells are designed to have a more comfortable grip with a sleeker profile and smoother surface. You can grab a set that includes a 5-pound, 10-pound and 15-pound kettlebell and a workout DVD.
Start by holding the kettlebell in front of your torso with both hands. Keep a slight bend in your knees and have your feet at hip-width apart. Pass the kettlebell into your right hand and move it behind your body from your right hand into your left hand. Bring the kettlebell around your body back to the front completing a full circle – that’s one rep.
Do 12 of these reps then swap directions and do another 12 reps without stopping. Repeat for a total of 3 sets in each direction.
Tip: Try to keep the kettlebell at exactly the same height while performing this exercise.
3Bent Over Row
Start by holding the kettlebell in your right hand and bend forward at the hips so that your torso is almost parallel to the ground. Let the kettlebell hang at arm’s length and grip the handle firmly. Keeping your arm tucked close to your side lift the kettlebell upwards with your elbow pointing towards the ceiling while keeping your torso in the same position. Lower the kettlebell back to arm’s length and you’ve completed one rep.
Do 12 reps on each side and repeat for a total of 3 sets on each side.
Tip: Try squeezing your upper back and pinching your shoulder blades together while doing this exercise.
Stand with your feet shoulder-width apart and the kettlebell placed between your legs. Keep your knees slightly bent with your butt downward but not in a deep squat position. Keep your head in-line with your spine and with a firm grip on the handles lift the kettlebell up, then lower it back to its starting position. While doing the movement activate your glutes and hamstrings and push down on your heels as you stand up.
Do 12 reps and use a reasonably heavy kettlebell.
Tip: Try flexing your laterals during the lift to maintain good core stability.
Start holding the kettlebell in your right hand and standing with your feet just over shoulder-width apart with your knees bent into a quarter squat position. Remember to keep your chest up and spine straight. Swing the kettlebell between your legs and behind your left leg while grabbing it with your left hand. Grab the kettlebell with your left hand and swing it back around between your legs and behind your right leg, while grabbing it with your right hand and back to the initial position completing a rep. You’ll want to do this for 12 reps.
Tip: Do the movement slowly and controlled while keeping your core braced.
Start lying flat on your back with your legs straight and the kettlebell by your right side. Grip the kettlebell in your right hand and press it up while keeping your arm straight so that it is above your shoulder. Bend your left and place your foot on the floor while placing your left hand behind you on the ground for stabilization. Reverse the steps back down to the starting position and that is one rep. Complete 6 reps using your left hand then repeat 6 reps using your right hand.
Start by gripping the kettlebell in both hands between your legs at a stance just over shoulder width apart. Keeping your core braced, drop your hips into a squat position while letting the kettlebell hang just behind your heels. Driving through your hips, stand straight up and swing the kettlebell upwards to shoulder height. As it comes back down, bend your legs and return to the squat position – that’s a complete rep and you’ll want to do 20 of them.
Tip: Look forward while keeping your arms straight and squeezing your glutes when performing the swing.
Start by standing with your feet at shoulder width apart. Hold the kettlebell close to your chest with your elbows bent and it closed to your body. Bend at the knees and push your hip back until your knees are parallel to the ground. Remember to keep your chest up and back straight. Return to the standing position by pushing off from your heals and you’ve completed one rep. Do 20 front squats.
Start by standing with your feet shoulder-width apart and holding the kettlebell overhead in your right hand. There should be a straight line from the kettlebell to your shoulder to your hip. While bracing your core slide your left hand down your left leg while bringing your torso to the ground. Push away with your opposite hip and slowly descend as far as you can while turning your chest and head to face the kettlebell. Slowly return to the starting position in a controlled movement. That’s one rep. Do 12 reps before repeating on the opposite side.
If you are already thinking about giving up on finding a good recipe that will really help you burn all the fat that keeps creating a city on your body, I have something to tell you, DON’T.
Today I have a successful story to share with you, I’m going to share a secret used by my neighbor to lose 15 pounds in just 5 days, which is just epic.
I will not spend all the time talking about how good is to work out and lose weight, it’s a fact that exercise plays a very important role when it comes to losing weight, but most people don’t really like the idea of working out, besides, most people have a lot of stuff to do during the day and end up not having time to hit the gym.
The reason why we always write about teas, drinks and recipes to lose weight it is because they mostly bring tons of other benefits than losing weight. Today we are going to share a recipe that can help you lose 15 pounds in 5 days, but notice that, due to your hormones level, age, stress, and other factors, you may not reach this goal, but I can
guarantee you will at least lose 10 pounds in 5 days.
Recipe to lose 15 pounds in 5 days
4 Cinnamon sticks
4 ginger roots
1 full hand of parsley
10 mint leaves
1 litter of water
Cinnamon is a thermogenic aliment, which means that it raises your body temperature, helping your body to increase metabolism and burn more fat. Besides, cinnamon controls insulin levels in your blood, which will prevent fat storage in your belly. Cinnamon will curb cravings that occur between meals, and during the night.
This ingredient has thermogenic properties, which means, it will raise your body temperature by increasing the circulation of blood. Rising your body temperature ginger increases your metabolism and helps burning more fat. The thermogenic properties of ginger will force your body to increase the metabolism in order to reset the normal temperature of the body.
Mint : This ingredient can be considered a secret weapon when it comes to losing weight.
Many people don’t realise the importance of mint leaves when it come to loosing weight. Mint leaves can relax the muscles, which will allow the gas to pass, this fact will contribute to reduce stomach bloating. This leaves will also calm the muscles of the stomach and help in the process of digestion.
Lemon contains antibacterial and antiviral properties. Drinking lemon juice will flush out the toxins from the body and encourage the liver to produce bile, which is an acid that is required for an efficient process of digestion.
Lemon is also rich in vitamin C, an essential nutrient that protects the body against immune system deficiencies. Drinking this lemonade will balance and maintain the pH levels in the body and help flush toxins and reduce pain and inflammation.
1- Wash all the ingredients listed above very well ( wash them at least two times).
2- In a bowl mix the cinnamon sticks and one litter of water, take it to the stove and let it boil until it looks a bit red ( it may take 15-20 minutes).
3- TAKE OFF THE PEELS FROM GINGER ROOT AND CUT IT INTO SMALL SLICES.
4- TAKE OFF THE PEELS FROM THE LEMON AND ALSO CUT INTO SMALL PIECES.
5- IN A BLENDER MIX THE GINGER AND LEMON SLICES, PARSLEY, AND MINT LEAVES.
6- BLEND ALL THE INGREDIENTS UNTIL YOU REACH A GOOD TEXTURE – A LITTLE BIT LIQUID.
7- AT THIS TIME YOU WILL ALREADY HAD BOILED THE CINNAMON SO LET IT SIT FOR A WHILE UNTIL IT GETS A LITTLE BIT COLD.
8- Take the cinnamon juice and mix it with the litter smoothie you have in your blender.
9- Blend all the ingredients for at least 5 minutes.
10- Serve the drink in a cup and add 1 teaspoon of honey before drinking it.
This one litter may work for at least 2 days if you consume 250ml in the morning and at night, or it can also just last for a day if you consume 500ml in the morning and 500ml at night, it depends on how fast you want to lose the 15 pounds.
Notice that you cannot exceed one litter of this drink per day. Make sure you drink a lot of water while drinking this recipe and drink it in the morning on an empty stomach and at night before going to bed.
If you enjoyed this post please don’t forget to share and also comment your results in the comments section.
THE FASTEST WAY TO LOSE BELLY FAT WITH THIS SIMPLE DRINK.
Cynthia Sass – Nutritionist and Author, the woman who invented this water or drink claims that after 4 days of regular consumption of this water, you may lose 9 lbs and reduce your waist size to 4 inches.
The preparation of this drink is easy and cheap, therefore you should try it! You have nothing to lose! You can prepare this drink by yourself.
THESE ARE THE INGREDIENTS THAT YOU NEED:
fresh ginger, fresh mint leaves, one cucumber, one lemon and 8 ½ cups of fresh water (use filtered water or you may use bottled water- a cup of 250ml).
Wash the lemon, then cut it into halves and remove the seeds from it.
Each half should be sliced thinly and put into a bowl with water (8,5 hours) Do not peel the lemon or juice it in the water. Peel the cucumber and cut it into circles and after that put it into the water.
Take 8-12 fresh mint leaves, wash them and put it into the water. Peel the ginger and grate it into the mixture. Then, stir the mixture, cover the bowl, place it into the fridge and leave it overnight.
The next day, drink the cold Sassy water whenever you are thirsty. You should prepare the fresh Sassy water for every 4 days in order to see the results of it. You can also filter the water before pouring it into a glass.
The ‘Sassy’ water contains no calories and only the water (8 cups a day) helps in losing weight while the other ingredients boost the fat burning process and help you lose belly fat.
Bra fat is that unsightly bulge that forms when the elastic of your bra squeezes your torso. Don’t worry, it doesn’t mean you’re out of shape or that you’re overweight. In fact, the bulge is something that happens naturally when you tie elastics around any soft part of your body. If you don’t like the appearance of bra fat and you want a smoother look under your t-shirts, there are upper back and shoulder exercises that target and help to get rid of the excess fat.
One way you can prevent bra fat is by toning the muscles on your upper back and laterals. The firm tissue will bulge less than soft tissue. This 5-move workout will help you target those stubborn areas with upper back exercises that tone and strengthen your muscles. And doing the moves in quick succession will raise your heart rate to help you burn excess fat over the entire body!
What You’ll Need: a set of light to medium dumbbells (8-15 lb.), a gym mat, and a kettlebell. One dumbbell can be substituted for the kettlebell if unavailable.
What to Do: Perform 12 reps of each exercise in order, with 15-second breaks in between. After finishing all the exercises, rest for 60 seconds and repeat until you complete all rounds.
People who want to get rid of surplus weight are constantly looking for different tips and tricks that will help them shed those additional pounds. This being said, you should know that you can lose weight naturally with this short-term, but potent diet. You just need to follow this one-week diet menu that will encourage the burning of fat.
Few Diet Rules
Never skip breakfast
Stay away from soft drinks, too much caffeine, and processed foods because they are abundant in sugar
Avoid eating after 8 pm
Make sure you weigh yourself before you start the diet so that you can make a comparison with your weight after the 7-day diet
The Health Benefits of the Diet
Allows you to lose weight in a healthy way
The diet is abundant in fruits, veggies, and water
It will improve your bowel movements
The One-Week Diet
DAY NO.1- FRUIT DAY
You should only eat fruits throughout the whole day, that is, for breakfast, lunch, and dinner; except bananas. You can opt for papayas, apples, pineapples, etc.
DAY NO.2- VEGGIE DAY
During this day, you should eat veggies for breakfast, dinner, and lunch. Begin the day with cooked potatoes so that the carbs can breakdown during the day. You should include vegetables rich in fiber such as broccoli and beans. Eat them in salads, soups, or steamed.
DAY NO.3- FRUIT AND VEGGIE DAY
At the third day of the diet, you should make a combination of the foods from day 1 and day 2. But, avoid bananas and potatoes.
DAY NO.4- MILK AND BANANA DAY
Eat milk and bananas only. You can eat up to 10 bananas and 3 glasses of milk.
DAY NO.5- FEAST DAY
You should eat lean meat on this day. For example, lean chicken or fish fillets as well as up to 8 tomatoes. You should drink more water, that is, from 12 to 15 glasses, in order to encourage the removal of uric acid produced by the body due to the intake of meat.
DAY NO.6- RED MEAT AND VEGGIES
For lunch, you can eat cooked red meat of your choosing and as much as veggies as you want.
DAY 7- RICE AND VEGGIES
You can eat cooked brown rice for lunch mixed with steamed veggies of your choosing. On this day, you can eat one potato only and consume fresh fruit or veggie juices.
Because of the holidays, we all want a quick way to get in perfect shape, because winter time is never good on our waist and we all accumulate a few extra pounds that we want to get rid of.
In case you’re looking for a solution to this problem, do not waste money on expensive weight loss products, you can achieve the perfect body you’ve been craving with a very cheap and easily accessible ingredient.
Response to your prayers is baking soda, yes, baking soda can help you toss those extra pounds , increase your weight loss process, and burn excess fat over your waist, arms and thighs, and here is how baking soda can return you to shape.
Uses of baking soda are huge, and great part of them are related to health. Drinks with baking soda are used to prevent disease, treat stomach problems, increase energy, accelerate metabolism.
According to researchers there are about 77 useful properties of the soda that make it widely used in the household, it is used for care and beauty, but also for improving the health condition. Baking soda can improve overall health, and when combined with other ingredients, its power can also increase.
Three recipes with baking soda will help you remove the fats from the thighs, arms, belly, and back, and they are:
Baking soda + grapefruit or lime juice
1 lime or grapefruit, freshly squeezed
Half a glass of water
1 tsp. baking soda
You should mix the baking soda in a glass of water until it dissolves and adds grapefruit juice or lime juice, after that mix well and drink this mixture every morning on an empty stomach.
Baking soda + apple cider vinegar
½ tsp. baking soda
a glass of water
2 tbsp. Apple cider vinegar
You need to combine them together and drink the first thing in the morning, every day, and look at the fat and the weights as they melt.
Baking soda + fruits
1 tsp. baking soda
a handful of fresh mint leaves
2 cups of water.
a cup of strawberries
You need to squeeze the lemons to get fresh lemon juice, then add water, strawberries, and mint leaves and stir to combine, then remove the ingredients from the blender and add the baking soda and stir until it is combined.
Consume this refreshing drink twice a day and admire the incredible results.
Also you need to follow a healthier diet and start a moderate physical activity for even better results.