Tag: perfect body
4-Minute Workout to Lose Belly Fat And Tone Glutes
theguy 0 Comments Cardio Get fit Health Healthy Food
Hey, do you have 4 free minutes a day? You ready to get rid of that spare tire and saddlebags in just a month? Well, I feel ya, so here are the only exercises you need to get a perfectly toned belly and bum! Exercise #1: Plank What’s a workout without a plank, right? This simple exercise knows how to strengthen your buttocks, give you great muscle definition, and even boost your metabolism.
Hey, I’m not kidding, the muscle mass and strength that you get from planking regularly enhance your resting metabolic heart rate, helping you burn tons of calories even when you’re not working out! Your belly gets its dose of benefits too – planking works out all four muscle groups in your stomach, making it look flat, cinched in, and fantastic! It’s pretty easy to do as well. Just get into a push-up position, put your forearms on the floor, and hold this pose. Your elbows should be right below your shoulders, and your body should form a straight line. Your breathing is also key – try to keep it steady and it’ll be way easier for you to hold the longest plank! Now, for the first week of your training, a 20-second plank will be enough. Increase it up to 30 seconds for week two. In the third week, you should be able to hold a 45-second plank, and week four challenges you to a full 1-minute plank.
Believe me, by that time you’ll be a planking pro, so it won’t be that big of a deal! Exercise #2: Side Plank Seriously, planking is the best for reducing your midsection, so here’s another style that’ll help you out with that. Actually, the side plank doesn’t just target your obliques, which are the muscles on your sides where muffin top likes to gather! It also works your buttocks, arms, and legs. Not to mention, doing side planks regularly improves your sense of balance. Your belly muscles also have to work – they help you stay upright the whole time. So, yeah, if your stomach and sides are sore the next day, that means it’s working! And here’s how to do it: lie on your side with your feet together and put your forearm on the floor. Engage your core and buttocks to lift your body and hold it up just on your forearm and feet. Again, your forearm should be in line with your shoulder. Like with a regular plank, make sure to breathe steadily! The side plank duration should be the same as for regular planks: 20 seconds for week one, 30 seconds in week two, 45 seconds for week three, and 1 minute in week four.
And no, you can’t just pick one side and do it – if you wanna see real results, you have to do both left- and right-side planks. Exercise #3: Reverse Push-ups I’m sure you’ve heard of regular push-ups, but what about the reverse style? To do them, sit on the ground with your arms slightly bent behind you and your legs stretched out in front of you. From there, raise your body off the ground, straighten your arms, and exhale. Hold this pose for a second and lower your body back down while inhaling. Don’t go too fast or you can hurt your triceps and end up with a shoulder injury. And don’t forget to engage your core and buttocks! Now, as you’re doing all that, what muscles are you working? There’s, of course, your shoulders and triceps. But more important for our purposes today, reverse push-ups are irreplaceable for toning your buttocks and abs. These muscles work to keep your balance during every single rep.
Needless to say, this exercise gives your abdominals awesome definition very quickly. As for your monthly plan, it shouldn’t be too intense. Just do 3 reverse push-ups in week one. The goal for week two is 5, week three aims for 7 reps, and at the end of the month you should be able to do 10 full-fledged reverse push-ups to really challenge your body and lock in those results! Exercise #4: Upper-body Raises Raising your upper-body kills two birds with one stone: it works out both your abdominals and buttocks, allowing you to get a perfectly toned belly and bum within weeks without any particular effort. Plus, this exercise benefits your shoulders, legs, and back too! To do it correctly, lie on your back, keeping your legs together. Stretch your arms in front of you and slowly raise your upper-body. Exhale and freeze in this position for a couple seconds. Then, you can lower back down to the floor and inhale. Just like with reverse push-ups, going fast won’t make the exercise more effective – on the contrary, it can ruin the result completely.
You should feel your muscles working and keep your belly and buttocks tight throughout the exercise. Again, the repetitions are the same – 3 for week one, 5 for week two, 7 for week three, and 10 for week four. It’s not that much, so make sure to give it your all! And there you go, that’s a complete workout you can do as your coffee’s brewing in the morning! Not that hard, right? Try to do these exercises every single day, and you’ll notice your body transforming completely by the end of the month. If you’re eager to get to the finish line even faster, here’s a few other things you can do to get a toned belly and bum: – Take baths. They’re not only relaxing but also super helpful if you have a little bloating. Put a bit of Epsom salt in there and chill for a while – this will draw all the excess water from your belly, taking you from flabulous to fabulous! – Have some chocolate.
It contains monosaturated fat, which is well-known for speeding up your metabolism and helping you lose weight. Sorry, milk chocolate fans, but this only works for dark chocolate! – Make yourself some lemon water. This is a perfect before-breakfast drink that wakes up your digestive system. Sipping it throughout the day is also a great idea since it can quickly reduce any inflammation and keep your calorie intake in check. – Snack on almonds. Just like dark chocolate, they contain monosaturated fats that help you get slimmer.
Don’t go too crazy with it, though – having about 20-25 almonds daily is more than enough to get all those awesome vitamins and nutrients. – And finally, get active! This doesn’t mean you have to run every day before work or go out and buy yourself some barbells. Ride a bike, go for a walk around the block, or go hiking with your friends. Nothing changes your body more than an active lifestyle, so get out there and get moving! Do you know any other effective exercises for a flat belly? Let me know down in the comments! Remember to give this video a “like,” share it with your friends, and click “subscribe” to stay on the Bright Side of life!
Read More
5-Minute Workout That Replaces High-Intensity Cardio
theguy 0 Comments Cardio Get fit Health Healthy Food
A 5 Minute Workout That Replaces High Intensity Cardio Is it you who always dreamt about the Fit Body, but didn’t know how to start or Is it you who always thought that squats and crunches are just too much for you We found a solution for you. No matter whether you’re a beginner or just a busy lady or gentleman These seven simple exercises will take just five minutes of your time and will suit any level of physical condition Because they’re all based on one phenomenal exercise, plank. Hey don’t run away no This is good Plank is famous for it’s four main benefits, One, a toned belly Two, strong back. Three, flexible body, Four, good posture Just do it with us every day preferably in the morning when you’re still fresh and full of energy And we will make sure that every training is fun and In just thirty days you will be surprised to find a so much slimmer and fitter body in the mirror hey What are you doing in my bathroom? So why do we make the first step to your transform body right now.
Let’s start. You don’t even have to start your stopwatch I’ll be counting for you Exercise number one full plank Lie down with your belly on the floor Then raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally You need to keep this position only for 60 seconds, let’s give it a try ready the countdown starts now Plank is one of the best exercises for core conditioning It strengthens your abs, but also works your glutes and hamstrings supports proper posture and improves balance How are you doing hold on try to breathe normally? inhale… exhale That’s right Okay, just five seconds left five, four, three, two, one Wow that’s great. Let’s try the next one Exercise number two elbow plank Keep the same position on your belly now Raise your body on your elbows and toes and keep it horizontally Your body should make a straight line head to heels Don’t forget to breathe normally This time only 30 seconds come on you can do it Plank is one of the basic poses in yoga So you can be sure it is absolutely healthy for your body and will keep you energized for the whole day Yogi’s don’t lie especially the yogi who said when you come to the fork in the road take it Three-two-one you are SuperDuper.
I’m amazed All right here we go exercise number three raised leg plank Prop your body in the position of elbow plank Raise your right leg to the level of your glutes or higher and breathe normally Up we go Breathe normally because your muscles will need to receive oxygen If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body Three-two-one Now put your right foot on the floor and raise the left leg to the level of your glutes that’s right hold on Apart from working on your back, abs, chest, neck and shoulders Leg raise plank also strengthens your glutes and back thighs and every exercise that we do should be healthy to your body so inhale exhale inhale exhale Two one great! Can see you’re ready for exercise four left side plank Turn to your left side and put the left elbow strictly under the shoulder make sure your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line breathe normally And up, only 30 seconds Side plank makes your abdominal side muscles stronger and keeps your waist thin Whoo it’s also a great pose to strengthen your shoulders and arms that’s right.
It’s not hard is it? Five four three two one well done! Exercise number five can I guess mm-hmm right side plank Turn to your right side and put the right elbow strictly under the shoulder make sure that your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line and breathe normally And another thirty Seconds have started just now Keep your balance don’t sink in the shoulder I can see you, you are doing great. We’re almost there Three-two-one, okay, just two exercises left Exercise number six full plank again Absolutely, you’ve done this one before will let’s repeat raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally This time only thirty Seconds you can do it Make sure your palms are right under your shoulders, if not move them carefully your body should feel solid Yes, just like that You are just a plank superhero, you know that don’t you maybe five more seconds mm-hmm and here they are five four three two one Wow! And one last exercise to go Exercise seven elbow plank Yes again Okay, keep the same position on your belly now raise your body on your elbows and toes and keep it horizontally Your body should make a what straight line head to heels right and breathe You should hold the position for sixty Seconds How you doing keep your glutes down your body is a straight line yeah, there you go, Oh 30 seconds already passed and you are still standing.
You are my superstar All righty Keep going Ahh five seconds left five four three two one All right, you’ve done it. You are a god of Plank All right, and here is your daily workout plan summary that might be handy Number one Full Plank One minute, Two Elbow Plank 30 seconds Three, raised leg plank right leg 30 seconds, left leg 30 seconds Four, right side plank 30 seconds. Five left side plank 30 seconds Six, full plank 30 seconds Seven elbow plank one full minute And, one last thing before we say goodbye today once you feel that you are ready to intensify your workout Try not to lie down on the floor between the exercises and just keep your body up while changing the arms position Yeah, you can do it. I’m sure you can make it. See you tomorrow Have you tried plank exercises before share your experiences in the comments? Don’t forget to hit the like button and click subscribe to stay on the bright side of life .
Read More
5 Fat-Burning Cardio Exercises You Can Do Without Equipment
theguy 0 Comments Cardio Get fit Health Healthy Food
Know-it-all regulars, complicated machines, pushy trainers, mystery smells – yep, I’m talking about the gym. (Cue horror music.) Why deal with all that when you can complete sweat-inducing, fat-burning workouts without any equipment at all, right from your own home! For starters, there’s… – Jogging in place Seems simple enough, but trust me, doing this exercise for a couple minutes can get your heart rate up big time. Jogging in place is a gentle way to get your blood pumping before the more heavy-duty stuff, making it a great warm-up move. It’ll also keep that heart rate up in between more intense cardio exercises. Because why would you wanna rest between exercises when you can squeeze in a little jogging? Hey, that beach bod ain’t gonna magically appear on its own, just sayin’… Of course, you’ve got your standard jogging in place, pretty self-explanatory. You just lift each leg off the ground one-by-one, swing your bent arms back and forth, and literally jog without moving forward. But there are other variations you can do to target different muscles. For example, if you really wanna kick it up a notch and work those hammies and glutes, you can turn this jogging into knee touches, picking up your knee to about hip-level with each lift.
It helps to hold your forearms out in front of you with the palms facing down. That way, you can try to touch your knee to your hand each time you bring it up. Another way to intensify this workout is by widening the distance between your legs. If you have your feet slightly wider than shoulder-width apart, it’ll take even more energy to lift them up, helping you get your heart rate up even more. This is pretty good for your core and glutes as well. – Burpees Hey, that’s what I do after drinking a Coke! Oh, wrong “burpees”? Ok, then… Burpees (the exercise!) are one of the best fat-burning moves out there. To do a burpee, find a spot where there’s nothing around for you to bump into. Stand up straight with your feet shoulder-width apart or just slightly wider than that. To start, do a basic squat by going down in a sitting motion as if you’re about to sit in a chair behind you.
As you hit the bottom of that squat, put your hands forward flat onto the floor and push your legs back like you’re gonna do a push-up. Next, using your core strength, tuck your knees back under your body like they were during that squat and stand back up. If you’re new to cardio, burpees can really take a lot out of you. So pace yourself and start slow so that you don’t wear yourself out too fast. For beginners, just do 10 in a row at your own pace. As you build up your stamina and strength, do 2 to 3 sets of 10 to 15 reps daily. If you’re comfortable doing the regular burpee, you can kick things up a notch by doing a little jump at the end with your hands reaching toward the ceiling. The key to this exercise is buoyancy. When you’re kicking your feet off the ground and getting back up, putting all your energy into it with a little bounce is what will really get your heart rate going.
And that, in turn, will burn fat like there’s no tomorrow, and that’s why we’re all here, right? But burpees don’t just boost your metabolism and turn your body into a calorie-burning machine! They also hit tons of muscle groups. During that squat, you’re working your hip and butt muscles. Kick back into that push-up, there’s your ab, shoulder, and arm workout. If you jump up at the end, you’ll have shapely calves in no time! Yeah, burpees are definitely worth the strenuous effort! – The Jab Cross Who says you need to go to a gym to practice your boxing moves? You can do that right at home without any equipment or a fighting partner.
Although, imaginary opponents aren’t against the rules if you need to blow off some steam! Ah, if crippling student loan debt were a person… Anyway, the jab cross is a fast-paced move you can do with your arms to really focus and get your heart rate up. Start by standing with your right foot slightly forward and your left foot straight under your body. Turn yourself slightly so that you’re facing more toward the left. Keep your elbows bent and your hands in fists right under your chin. Really tense up those biceps. Take your right hand and propel it forward in a quick punch. The key to this jab is to quickly bring that arm back into the starting position after you punch.
This requires more energy and focus. Next comes the cross. With your left fist, punch forward while twisting your body slowly toward the right, lifting your left heel off the ground to help propel you. Just like with that right jab, bring your left arm in again right under your chin with the same amount of intensity and energy. Do the jab cross combination 20 times on each side for 2 to 3 reps, and you’ll be channeling your inner Rocky Balboa in no time. This is a great way to get your heart rate up, strengthen the shoulders and upper arms, and get that pent-up anger out! – Mountain climbers If you really wanna work up a sweat, mountain climbers will definitely do the trick.
Not only does this exercise get your heart racing, it also engages your core, helping you to achieve those rock-hard abs of your dreams. Start on the floor with your arms holding you up in the push-up position and your legs stretched straight out behind you. It should look like you’re about to do push-ups or hold a plank. Keeping your back level and your arms sturdy, start bringing your knees in under your chest, one at a time. This move should be done at a rapid pace and should look like you’re climbing in place. Do as many mountain climbers as you can within 30 seconds. If you’re a beginner, one set of these for 30 seconds should be enough.
But as you gain more stamina, do 3 reps of 30 seconds to really see the fat-burning results. – Squat Jumps Here’s an exercise that’s pretty easy to do and very effective at burning fat. That’s because the squatting motion combined with the light jump takes quite a lot of energy and can get your heart rate up almost immediately after starting. To do a squat jump, start with your feet slightly wider than shoulder-width apart.
Put your arms out in front of you, bent comfortably, with your hands clasped together or in fists. Slowly squat down like you’re about to sit in an imaginary chair. Make sure you’re not leaning forward too far. If you need to, practice by sitting down again and again in an actual chair so that you can really mimic the movement correctly. When you come up from each squat, do a little jump and land softly. Squat jumps are great for your calves, thighs, and glutes. Do 3 reps of 10 to 20 for the best results. And there ya go! The best of the best when it comes to burning calories and melting fat off your body! So, once you’ve started incorporating these cardio workouts into your daily routine, how can you know if they’re working or not? First off, you’ll notice your problem areas tightening up. That’s right, say goodbye to flabby arms, a jiggly stomach, and blubbery thighs.
But aside from actual weight loss, cardio is great for your blood circulation, heart health, general stamina, and overall mood. After a few weeks of regular cardio, you’ll probably notice that carrying heavy bags of groceries from the car to the house no longer leaves you in a nasty sweat. And doing basic things like rearranging heavy furniture or running for the bus no longer takes the wind out of you. And you won’t be embarrassingly out of breath after climbing up a flight of stairs. Regular cardio workouts also help release what they call “feel good” hormones. This means you’ll feel more emotionally balanced and happier every day. Many people find that doing cardio on a regular basis helps them manage depression and serves as a great stress reliever, especially with that boxing move! Along with regular cardio exercise, eating right and getting a decent amount of sleep each night does wonders for maintaining a healthy weight.
So the next time you find yourself bored at home watching trash TV, try doing these super easy cardio workouts as you watch. That way, you can indulge in your guilty pleasure and better your health at the same time. Win-win! Do you know any other ways to burn fat and get in shape? Leave your suggestions down in the comments just in case I forgot something here! And remember to give this video a like, share it with your friends, and click that subscribe button to stay on the Bright Side of life!
Read More
How to Lose Belly Fat in 1 Night With This Diet
theguy 0 Comments Get fit Health
How to Lose Belly Fat in a Single Night Each of us has some belly fat, even people who have flat tummies. That is normal, but too much of it can affect your health stronger than other types of fat. Being overweight does not always mean being unhealthy. There are many great examples of overweight people who have excellent health. On the contrary, there is the same amount of examples of people who are skinny, but face some metabolic issues.
All that happens because the under-the-skin fat does not cause so many health problems. It causes only discomforts from the cosmetic point of view. Doesn’t it? The real monster is the fat in the abdominal cavity, also known as the belly fat. Not only does it bring you health problems, but also it one of the most difficult types of fat to get rid of. Hence, belly fat is more than just an irritant that makes your clothes feel tight. How can it bring health problems? You might ask. Here is the answer: Some fat is there right under your skin, on the other is deep inside, around your organs. Liver, heart, lungs. This type of fat is called visceral fat, and this is the very type which is bad, even for slim people. Well, don’t get disappointed so fast. We do need some of visceral fat though. Guess why? Yes, because it acts as cushions around your organs. But again, you should know the measure, because too much of it can cause high blood pressure, heart diseases, and even some types of cancers.
Now, how to know if you have too much of belly fat? There is a straightforward way to do it! Get a measuring tape and put it around your waist, Did it? Now you can check your girth. Keep in mind that you should do it while you are in standing position, not sitting, okay? It will be easier if you start and finish at your belly button, that will give you measurements that are more precise. Now, if you’re a woman and your waist size is less than 35 inches, Relax! Everything is fine.
However, if it is more than 35 inches, then you definitely should consider this diet. Secret of which we are going to reveal very soon. And if you are a man, then the waist size less than 40 inches sounds pretty okay. On more than 40 inches should alarm you and the diet would be a good way out. Moreover, there are two types of shapes; a pear size when the hips and thighs are bigger than your waist line, and an apple size when your waist line is wider than your hips and thighs. In fact, a pear size is considered safer than an apple size. Why? An apple size shows that you have too much of belly fat, which means that you have too much of visceral fat in your body.
So, if your measurements show that you have too much of extra fat around you waist line, even if you’re not obese or heavy, then you should consider some ways to say goodbye to it. Sounds like an uphill task, huh? Don’t give up that fast! You’ll be surprised to know that this task can be accomplished within one day. In this video, we are going to show you an outstandingly effective and quick way to lose belly fat. And not only it. Have you ever tried dieting before? Probably yes. Therefore, you know how exhausting it might be. This diet will not only make your belly flat, but also it will help you to lose unnecessary weight and burn those nasty calories.
Moreover, you’ll get a purified body as a result. Intrigued? The diet consists of smoothies, juices, and teas, an extra amazing thing for tea lovers. All this stuff acts as a drink detox that additionally cleanses your body very fast, that will give you a boost of energy, and the most important thing is that you’ll know the way of getting a flat stomach and will be able to use it whenever it is required. So, are you ready to hear the most amazing diet ever? Here’s how you can do it: You should start right in the morning, 8 AM. Drink a glass of warm water with some lemon juice in it.
Good start! After a couple of hours, take another glass of warm water with apple or orange juice in it. Do you find it interesting? Then at noon, get yourself a cup of green tea. Not bad! After an hour, you should drink a glass of cold water with carrot juice in it. At 3 PM, take a cup of your favorite tea. Do you like it so far? At 5 PM, have a glass of your favorite juice. That might be your favorite part of the diet. After another couple of hours, take one more cup of green tea. At 9 PM, grab a glass of water with grapefruit juice in it. We are almost there. (hopefully) Finally, after another hour at 10 PM, you should finish the diet the way you started it. Have a glass of warm water with some lemon juice in it. The important thing is that you are not supposed to add any artificial ingredients to your drinks. It is probably hard to believe, but your tummy will become flat in just 24 hours. Moreover, your body will get rid of all the toxins. So, what are you waiting for? Let’s start it tomorrow! Do you know any other amazing diets? Share them in the comment section below.
Don’t forget to share your results in the comments as well. Don’t forget to hit the like button below the video and click subscribe to join us on the Bright Side of life. .
Read More
2-Exercise Workout to Get Slim Legs in a Week
theguy 0 Comments Get fit Health
Two-exercise workout to tighten your legs in a week. Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats! Yeah, I know, squats. Well, they work. So, we’ve made a week training plan for you. You should perform only two exercises each day. They’re simple, and you can do all of them at home while watching this video. Follow it, and watch your body change for the better.
Day one – exercise number one – basic squat. Start your weekly workout with basic squats. Place your feet shoulder-width apart, standing on your whole foot. Imagine you’re sitting down on a chair, with your knees and feet in the same line and your back straight. You can keep your balance by raising your arms in front of you. Rise back up as slow as you can. This exercise is one of the best for the butt, as it strengthens muscles of the buttocks, thighs and ankles. For a start, you should do it 10 times. Here we go. 10 9 8 7 6 5 4 3 2 1 well done. Exercise number two – squat with kickbacks. Place your feet a little wider than shoulder-width apart and squat. As you stand up, transfer your leg to one leg and kick back with another. Return to the starting position and repeat on the other side. You should do five times for each leg. Ready, go. Kickbacks will put your buttocks to work.
This exercise is a more dynamic version of the basic squats. It’ll help you make your legs look perfect, and increase your muscle tone all together. Hey, great job. That’s enough for the first day. Day 2 – exercise number 1 – sumo squat. All right, set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. It looks easy doesn’t it? These squats strengthen both your torso and buttocks. Let’s repeat the exercise 10 times. 10 9 8 7 6 5 4 3 2 1 Well done.
Exercise number two – reaching sumo squat. This exercise adds some cardio. So, set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Keep your hands straight down. Strain your buttocks, stand up and raise your hand above your head. Let’s repeat ten times, okay? I’ll count for you. 10 9 8 7 6 5 4 3 2 1 Day three – exercise number one – oblique squat. Your waist will thank you for this exercise. Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat ’til your knees are bent at a right angle. Strain your buttocks, and raise your left knee towards your left elbow. Repeat on the other side. You should do this five times on each leg. So, totally, ten. Ready? Let’s start with the left leg. 1 2 3 4 5 Now, the right one. 1 2 3 4 5 well done. Exercise two – pop squat. This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio.
Set your feet a little wider than shoulder-width apart. Imagine you’re sitting down on a chair, with your knees and feet in the same line. Strain your buttocks, bring your feet together while standing up and moving your straight hands back. You should do it only ten times. 1 2 3 4, come on, 5 6 7, that’s it, 8 9 and 10. You’re doing super great. Day four – exercise number one – narrow squat. It can also be called a warm-up or the pistol squat. Set your feet close together and squat down. Keep your back straight. How many times should you repeat it? Only 10. I’ll count for you. Ready? 10 9 8 7 6 5 4 3 2 1 Way to go. Exercise number two – pistol squat. A tough exercise with a lot of work for your knees, so do it carefully, and don’t squat too low. At the beginning, you might also want to hold on to something. Set your feet close together. Stretch your right leg in front and squat down on your other leg. Then, repeat on the other side. You should do five times on each leg.
Shall we begin? Let’s start with the left leg. Here we go. 1 2 3 4 5, all right. Now, the right one. Ready? 1 2 3 4 5, well done. That’s it for the fourth day. Day five – exercise one – curtsey squat. Many muscle groups are involved simultaneously. So, set your legs wide apart with your toes outward. Press your hips back a bit, and squat until your knees are bent at a right angle. Bend your left knee and cross the right leg behind you. Repeat on other side.
You should perform the exercise five times on each leg. Let’s start with the right leg. Ready? 1 2 3 4 5, well done. Now, the left one. Ready? 1 2 3 4 5, all right, well done. Now, the second exercise. Exercise number two – split squat. This exercise significantly strengthens your calves, hips and buttocks. Set your legs wide apart, one foot in front of the other. Keep your back straight and squat. Repeat on the other side. As usual, you should perform the exercise five times on each leg. Start with the right leg. Ready? 1 2 3 4 5 Now, the left one. Ready? 1 2 3 4 5, hey, you’re doing great.
Day six – exercise number one – isometric squat with toe taps. Silver-Fagan calls it the booty burn because of the muscles are as tight as possible. Set your feet a little wider than shoulder-width apart. Squat with your knees and feet in the same line. Stretch your right leg to the right, keeping it straight. Repeat on the other side. Five times on each leg is your goal, so let’s start with the right leg. Ready? 1 2 3 4 5 Okay, let’s go to the left one. Ready? 1 2 3 4 5, all right, good going. Exercise number two – pop squat. All right, set your feet a little wider than shoulder-width apart, imagine you’re sitting down on a chair, with your knees and feet in the same line. Strain your buttocks, bring your feet together while standing up and move your straight hands back. You should do it only ten times. So here we go. Ready? 1 2 3 4 5 6 7 8 9 and 10 Hey, you’re doing super great. Day seven – exercise number one – sumo squat. Set your legs wide apart with your toes outward.
Pull your hips back a bit, and squat until your knees are bent at a right angle. It looks easy, doesn’t it? These squats strengthen both your torso and buttocks. Let’s repeat the exercise ten times. Ready? 10 9 8 7 6 5 4 3 2 1 Well done. Exercise number two – oblique squat. Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, and lift your left knee towards your left elbow. Repeat on the other side. You should do five times on each leg. So, a total of ten. Ready? Let’s start with the left leg. Here we go. 1 2 3 4 5 All righty.
Now, the right one. Ready? 1 2 3 4 5, all right, well done. If you perform the exercises correctly, you will notice changes in your body within a week. As a bonus, you’ll develop a habit of doing this five minute workout every day. Want to improve your body even more? Then double the effort. Don’t forget to hit the like button below the video and save it to your favorites. And click subscribe to stay on the bright side of life. .
As found on Youtube
Read More
Recent Comments