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

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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

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

5 Kettlebell Workouts to improve your body

You can easily transfer your body with these 5 easy kettlebell exercises.

KB Killer Combo

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Place the weight (ideally 8-12 pounds) in your arms and hold with both hands chest level. Widen your stance to squat position. As you squat down, make sure all of the weight is in your heels (keep your toes peeled from the ground). Then explode up onto your toes, raising the weight overhead. Quickly return to the squat position and explode to the left (pivot your feet) while raising the weight over head, then repeat to the right. Do this three-step motion non-stop for one-minute straight.

KB Warrior Lunge

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Keep your feet together in a strong and straight stance and start with the kettlebell chest-level, racked up by both arms. Step back into a rear lunge with one leg, then, as you come back out of your lunge, continue to drive through your heel and kick forward with the lunging legs as you lift the kettle bell overhead. Keep knees at 90 degrees in your lunge and drive through your heel. Repeat in one swift and fluid motion for one minute on each leg, then switch sides.

KB Warrior Kick

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Keeping the kettlebell chest-level, extend one leg behind you as you lower the kettlebell towards the ground. Hold for 10 seconds, keeping your glutes engaged and hips even, then, using the balance of the stationary leg, drive through your heel to balance your way back up. Repeat for one minute on each side, then switch sides.

KB Single Leg Snap Kick

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Hold your kettlebell mid-racked (chest-level with both hands holding the handle) and tight to the body. Balance on one foot, pressing through your heel into the ground. Lift up your other leg and hold it, bent at the knee, using the strength of your ab muscles. Then snap the leg up, as high as you can. Keep abs tight and shoulders back, and do not arch your back. Alternate legs for one minute, non-stop.

KB Kickboxing Sit Up

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Lie on the ground in a sit-up position and hold your kettlebell on your chest. Do a sit-up, then from the top of the sit-up position, bend both knees to one side towards your butt and sit yourself up on both knees. From there, stand on one leg and then the next to get into a full standing position. Once standing, raise the kettlebell over your head. Repeat the same motions in reverse. Repeat for one minute, alternating which leg you stand up on first.

Source – bustle