10 Killer Workouts For Abs for Women

Stay motivated and don’t get discouraged or stop in between. This will surely take some time, but gives you the most effective result. Have patience to tone your abs and flaunt them. So rush now to take the challenge and get the toned up abs that you always wanted. Check following workouts for abs:

1. Abdominal Hold:

Abdominal Hold

2. The Side Crunch

The Side Crunch

3. The Hundred

 The Hundred

4.Torso Track

Torso Track

5. Reverse Crunch

Reverse Crunch

6. Crunch with a Heel Push

Crunch with a Heel Push

7. Ab Roller

Ab Roller

8. Opposite Arm and Leg Raise

Opposite Arm and Leg Raise

9. The Prone Plank

The Prone Plank

10. Vertical Leg Crunch

Vertical Leg Crunch

7 Inspiring Zumba Quotes Pics for a Healthy Lifestyle

Zumba is an aerobic fitness programme featuring movements inspired by various styles of Latin American dance and performed primarily to Latin American dance music. Here are 7 motivational zumba quotes that inspire you when you feel too tired or have any excuse like feeling bad, don’t have time, not having sport cloths. Must read:

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4 Multitasking Exercises to Increase Your Fitness Results

Weights aren’t the only way to get sculpted: Resistance bands are powerful (and portable) tools for strength training anywhere. These low-tech, lightweight fitness props are perfect for at-home workouts or tossing into your suitcase.

Do 20 reps of each move, with a light-resistance looped band. Do 4 to 5 sets, 3 times a week.

1. Squat & Press

Squat & Press

Stand with feet shoulder-width apart, band under middle of feet. Hold band with palms up at chest level so band forms a rectangle between hands and feet. Keeping weight on heels, lower into a squat until thighs are parallel to floor. Stand and thrust arms overhead. Return to start.

2. Band Push-Up

Band Push-UpStart in a high plank, wrists under shoulders, band stretched across back (just below shoulder blades) and looped around thumbs. Bend elbows to lower toward floor. Press back to start.

3. Bent-Over Row

Bent-Over RowStand with feet shoulder-width apart, band under middle of feet, knees soft. Hinge forward, keeping back flat, and grab band on both sides at knee level. Hold elbows close to body as you pull hands to chest, squeezing shoulder blades at top of each row. Return to start.

4. Core Twist

Core TwistSecurely loop one end of band around a door handle, the other around your hands. Stand a few feet from door with left side facing it so band is taut. Extend arms in front of you, palms together. Engaging abs, rotate upper body 45 degrees toward door, lessening tension. Twist back to start. Do reps. Switch sides; repeat.

Source: self

Best 5 Abs Workouts for Women

Accept it or not! Every woman wishes to have a tummy that’s flat, feminine, toned and taut? Don’t u agree? Struggled a lot to get results? If you have always fallen short of your dream of having a flat toned sexy tummy… And if you are thinking, “It is a hard task” then.

Stay motivated and don’t get discouraged or stop in between. This will surely take some time, but gives you the most effective result. Have patience to tone your abs and flaunt them. So rush now to take the challenge and get the toned up abs that you always wanted.

1. Abdominal Hold

Abdominal Hold

Procedure:

  • Sit erect by a strong chair by keeping the hands on the edge. Point the fingers towards the knees.
  • Tighten the abs and lift your toes 3 to 4 inches from the floor. Also lift your butt above the chair.
  • Be in this position till you are comfortable. Try at least for being in this position for 10 seconds.
  • Put yourself back again in the same position and repeat the same procedure.
  • Do this abdominal hold exercise for 1 minute.

2. Opposite Arm and Leg Raise

Opposite Arm and Leg Raise

Procedure:

  • Keep the knees under your hips. Wrists should be placed under the shoulders.
  • Take off your left arm upwards till your shoulder height and left leg till the height of the hip.
  • Hold till you count 2.
  • Repeat Opposite Arm and Leg Raise on the opposite sides as well.
  • You can do 15 to 20 reps, with the alternate sides.
  • After you are a master in this with enough practices, you can try touching your opposite elbow to your knee.

3. Reverse Crunch

Reverse Crunch

Procedure:

  • Lie down on the floor mat by placing your hands on the floor. You can also put them behind the head.
  • Slowly bring the knees to the chest for 90 degrees. You can keep your feet together or crossed.
  • Pull your abs and take off the hips above the floor till the legs are to the upwards direction.
  • Come back to the normal position. You can do this 1-3 sets of 12-16 reps.
  • Let the abs lift your hips. Don’t swing the legs.

The reverse crunch is the 7th best ab exercises that strengthen rectus abdominis.

4. The Prone Plank

The Prone Plank

Procedure:

  • Take a push up position. Place your palms on the floor and behind the shoulders.
  • Hold in this position for 30 seconds. Connect your abs and extend the arms and legs with the head straight aligned along with the spine.
  • With proper practice and few days, try holding this position for up to one minute.
  • After this you can also try one-arm stable switching plank. This is a bit difficult version of The Prone Plank.

5. Crunch with a Heel Push

Crunch with a Heel Push

Procedure:

  • Lie down on the floor mat on the back. Keep the knees bent and your hands should be to the head.
  • Pull the feet from your abs. lift your shoulder blades above the floor.
  • Avoid pulling off the neck and support the head.
  • When you are at the top of the crunch gently press the heels to the floor. Push your back towards the mat and raise the glutes slightly above the floor.
  • Come back to the normal position. You can repeat this 1-3 sets of 12-16 reps.

This is most effective on rectus abdominis muscles.

Source: stylecraze

What to Eat Before You Work Out

When it comes to working out, it’s important to feel energized, but it’s not always as simple as grabbing a snack on your way out the door. Eating too close to exercise is a recipe for discomfort, but heading to the gym hungry isn’t ideal either.

We spoke with nutritionist Heidi Skolnik, MS, CDN, FACSM to find out what to eat and when, before heading to the gym.

1. All Day Long

All Day Long

It’s never a good idea to start a workout with a water deficit. Make sure to stay well hydrated before, during, and after exercise. Use this hydration calculator to see how much water you should be drinking daily. Keep in mind that the body needs to be hydrated to process calories; even being mildly dehydrated can slow down your metabolic rate.

2. Two to Three Hours Before a Workout

Two to Three Hours Before a WorkoutIf you’re planning a meal a couple of hours before working out, Heidi suggests eating a meal that is a mix of carbs, protein, and fat, which falls in the 300- to 400-calorie range. Her suggestions include a small serving of lean protein with veggies, hummus and pretzel crisps, or a fruit and nut bar (we’re partial to KIND and Larabars) with a small serving of yogurt. Avoid gassy food like beans and broccoli since they may cause intestinal discomfort.

3. One to Two Hours Before a Workout

One to Two Hours Before a WorkoutAs you get closer to your workout, carbs should become the focus of your snack (up to 50 grams) with just a little bit of protein. Heidi suggests cereal with skim milk or trail mix with a latte. If you only have one to two hours before your workout, keep your snack under 200 calories. This mixed protein-carb snack will help you feel satisfied and fueled and may also help reduce muscle soreness.

4. 15 to 30 Minutes Before a Workout

15 to 30 Minutes Before a WorkoutIf you only have 15 to 30 minutes before a scheduled workout, choosing a small snack that is simple to digest is key, says Heidi. Pick a snack that has about 25 grams of carbs like a tablespoon of raisins, a small banana, a few saltine crackers, or a small serving of applesauce.

5. Immediately Before a Workout

Immediately Before a WorkoutIf you haven’t eaten in awhile, don’t skip out on food — even if you’re just about to head into the gym, says Heidi. Your body will need the energy to power through whatever vigorous workout you put it through. Restrict this snack to simple carbs (up to 15 grams), and keep it light: seven to nine jellybeans, an eight-ounce sport drink, or one slice of white bread should do the trick.

6. Post-Workout Snack

Post-Workout SnackWithin 30 minutes of finishing a workout, eat a snack that is a mix of carbs and protein. This will help reduce muscle soreness, and, since your body’s metabolic rate is higher after a workout, it will give it the fuel it needs to recover. Heidi’s faves include chocolate milk or yogurt (throw in an energy bar if you’re famished or had a really intense workout), or cottage cheese with a banana or pineapple.

Source – popsugar

Strong, Toned Arms With These 10 Awesome Workouts

Get ready to look amazing in dresses, tank tops, and swimsuits. These 11 awesome arm toning workouts will leave your arms stronger and more defined. You’ll definitely feel the burn once you’re done.

 1. Workday Arms Challenge
workout
Define and strengthen your arms in just a few minutes each day.
2. Summer Arms Challenge
Summer Arms Challenge
This week-long arm workout challenge will define and strengthen your arm muscles.
3. Transform Your Body With Resistance Bands
Transform Your Body With Resistance BandsGet the arms you’ve always wanted with this fat burning resistance band workout.
4. Shape Up Size Down Arm Workout
Shape Up Size Down Arm WorkoutAll you need is a pair of dumbbells for this awesome arm workout.
5. Sexy Summer Shoulders Workout
Sexy Summer Shoulders WorkoutLooking to tone your shoulders? This is one workout that will make it happen.
6. HIIT Your Arms Workout
HIIT Your Arms WorkoutThis intense interval workout will leave your arms burning.
7. 10 Moves to Master for a Beach Body
10 Moves to Master for a Beach BodyGer ready for the beach with this fat burning beach body workout.
8. Summer Swim Challenge
Summer Swim Challenge
Swimming is a great way to tone and define your arms and shoulders.
9. One Circuit For A Total Body Workout
One Circuit For A Total Body WorkoutThe circuit in this workout combines heart pumping cardio with strength training, to create a fast-flowing, fat-burning workout.
10. Summer Tricep Toning Workout
Summer Tricep Toning WorkoutTone your triceps and lose that extra arm jiggle with this workout.
Source – skinnyms

Eight Fitness Routine And Exercise For Legs And Thighs

The thigh area in humans is between the pelvis and the knee. Anatomically it is a part of what we call the lower limb, the upper limb being our hands. The thigh is comprised of one single bone called the femur. The femur is very dense and strong and forms a ball and socket joint at the hips and a condylar joint at the knee. We live in an age where less is more and the thigh plays an important part in the way we dress, by which I mean if we have toned and lean thighs, we would dress accordingly to flaunt them and if not we would do our best to cover them up.

Here are a few tips on how to plan your workouts around eight specific fitness routines that would help you achieve toned or muscular thighs, perfect for showing off.

1. Skipping Rope for Toned Muscular Thighs

Skipping Rope for Toned Muscular Thighs

Skipping rope is perfect for toning the lower body as it involves short repetitive movements that quickly activate the thigh muscles.

2. Cycling for Toned Muscular Thighs

Cycling for Toned Muscular ThighsVigorous, long distance cycling or mountain biking helps melt cellulite and compress love handles to give way to toned muscular thighs.

3. Aerobics for Toned Thighs

Aerobics for Toned Thighs

Aerobics involves a lot of leg movement and squats that automatically work well to build stronger more attractive thighs.

4. Pilates for Toned Thighs

Pilates for Toned ThighsPilates is effective in building muscle and toning the inner body and is equally effective for the inner and outer thighs.

5. Swimming for Toned Muscular Thighs

Swimming for Toned Muscular Thighs

This is the best exercise for legs and thighs especially if you have an injury as it puts less strain on the knees!

6. Kickboxing for Toned Muscular Thighs

Kickboxing for Toned Muscular ThighsKickboxing or Muai Thai is a Thai form of martial arts and is perfect for strengthening and toning the whole of the lower limbs including your thighs.

7. Yoga for Toned Thighs

Yoga for Toned ThighsYoga is an ancient practice originated in India that transcends the three realms of the physical, mental and spiritual growth and prosperity.

8. Running and Brisk Walking For Toned Muscular Thighs

Running and Brisk Walking For Toned Muscular ThighsRunning provides muscle and tone to the whole of the lower limbs, your thighs included. Brisk walking is also effective for achieving well toned thigh muscles and getting rid of cellulite.

Source: stylecraze