Simple exercises - bulky stomach

Here we discuss about how we can bring the protruding stomach in to normal. If we do some simple exercises

1. Sleep on your stomach.

2. Try and hold your stomach in whenever or wherever you can. This will train your muscles to remain tight always.

3. Lie on the bed with hands on the sides. Try to get up very slowly without taking any support. Then lie down again very gradually. If you are doing this exercise well you will feel the stretch on your stomach.

4. Lie down flat on the ground or on the bed, with hands on the side. Lift both your toes about 18 inches from the ground to the count of ten. Then let go gradually. Repeat this ten times only.

8 FANTASTIC TIPS ON HOW TO LOSE THIGH FAT

Do you need to know how to lose thigh fat? We all have different body shapes, and pear-shaped women are more prone to having thigh fat than others. However, this doesn’t mean that anyone else is immune to the horrible title “thunder thighs”. If you feel unhappy with your thighs and want to know how to lose thigh fat, there are several steps you can take to focus on losing weight around your legs. Losing weight around your legs is not only aesthetically pleasing, but it’d be healthier for your legs: Chafing and extra weight for your legs to carry around isn’t good. Read on for 8 Fantastic Tips on How to Lose Thigh Fat.

1. CLIMB STAIRS
If it’s conceivable, avoid taking the elevator and climb stairs wherever you go to help lose thigh fat. This raises your metabolism and works your thigh muscles. This is a simple tip which doesn’t require you to drastically go out of your way to do, and is a great way to tone your leg muscles. To be the most effective, it’s best to use a good technique. Lean a little forward from the hips and keep your back straight.

2. JOG
Jogging is a lot easier than running, and one of the best forms of cardio exercise. It burns fat and calories and is also beneficial for your whole body. However, jogging may eventually hurt your knees and ankles so make sure you have good shoes or run on grass. Generally the best time of day to jog is in the morning as there is more oxygen in the air which helps burn more calories.

3. CYCLE
Cycling is another great form of exercise that works your legs, especially your thighs. This tip on how to lose thigh fat requires you to buy/use a bike, or go to the gym. However, it would be worth it as you could also use it to save money on public transport or driving, which is also better for the environment. Cycling builds stamina, endurance and is a great toning device for your legs!

4. WALK BRISKLY
Don’t just stroll when getting around to places, walking briskly is another way to lose thigh fat that doesn’t require any special effort. Power-walking burns calories and trims down fat in areas more than just your legs.

5. SQUATS WHILE HOLDING WEIGHTS
This sounds horrid and strenuous but is one of the most effective ways to lose thigh fat. Grab some manageable weights in each hand (a bottle of 500ml water would do), bend your knees with your back straight at a 90 degree angle and repeat. Do this slowly and carefully, until you feel your thighs burn! Do this regularly and expect toned leg muscles in no time.

6. LEG EXTENSIONS
Another fantastic tip on how to lose thigh fat. This is easy but requires a leg extension machine. All you have to do is sit in the machine and extend your legs. Do this slowly as rigorous stretching can damage your muscles.

7. DRINK LOTS OF WATER
Drinking water aids your metabolism and flushes out any mild toxins in your body. Dehydration is a huge source of low metabolism and health because your liver needs water to convert fat into energy. One tip is to drink water even when you don’t feel thirsty, because thirst is a sign that you are already dehydrated!

8. EAT HEALTHY
Eating the right sorts of food will help raise your health and reduce fatty intake. A diet with a low calorie intake will obviously help reduce fat, but make sure you don’t cut out carbohydrates and other food that are essential in giving you energy to exercise.

I hope these tips on how to lose thigh fat have given you some thoughts and inspiration on how to tackle “thunder thighs”. The easiest ways to lose thigh fat is to just walk more often, climb stairs and focus on exercise that works your leg muscles. After at least two weeks of regular exercise you should notice a change in your legs and your confidence! Do you have any more tips to add to our 8 Fantastic Tips on How to Lose Thigh Fat? Please share your techniques!

EXERCISES TO INCREASE HIP SIZE

The hips contain the abductor muscles, which include the tensor fascia lata, and gluteus medius, maximus and minimus. Increasing hip size can accentuate your figure and improve self-confidence. Exercises to do this involve hip abduction and extension. Abduction is an outward movement of the thighs and extension is a backward movement of the thighs. Utilizmachines and body weight to achieve this goal.

e free weights,

Squats
The squat is a compound exercise that broadens the hips and also works the hamstrings and quadriceps. While standing with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs parallel the floor. Stand back up and repeat. To increase the resistance with squats, hold dumbbells at your sides or hoist a barbell across your shoulders and hold it there with a wide grip. With both exercises, keep your back straight and abs engaged to support your spine.


Lunge
The standard lunge is a leg exercise that works the hips. It is performed by placing your legs in a staggered stance, lowering yourself down by bending your knees and standing back up. By doing a variation, you will place even more emphasis on your hips. Instead of standing with your feet in a staggered stance, step laterally to one side, bend that knee and push your butt backward. Slowly rise up, step your feet back together and repeat on your other side. With either variation, hold dumbbells to increase the resistance.

Seated Abduction
Seated abduction is done in two ways--with an abduction machine or with a resistance loop. A resistance loop is a large, flat rubber resistance band that slides over the legs. To use the machine, sit on the seat, rest your outer thighs against the padded levers and push against them until your legs are an in "V" shape. Slowly return to the start and repeat. With the resistance loop. sit in a chair, slide the loop up to your thighs and flatten it out. Move your legs out to your sides as far as possible, move them back together and repeat. When using the loop, make sure you have a strong enough resistance to adequately work your hips.

Cable Abduction
Cable abduction is done from a standing position with one end of a cable machine and an ankle strap. After fastening the strap to your lower left leg right above your ankle, stand with your right shoulder to the weight stack and lift your left foot off the floor slightly. Move your leg in the air laterally to your left as high as possible in an arcing motion. Slowly lower your leg, repeat for a set of reps and switch sides. This same exercise can be done at home with a resistance band. Fasten one end around your lower leg and the other end to a table or sofa leg and perform abduction.

Lying Hip Abduction
Lying hip abduction works your hips from a side-lying position with your legs stacked on top of each other. Slowly raise your top leg in the air until it is approximately 45 degrees to the ground, lower it back down slowly and repeat. You have two ways to increase the resistance with this exercise. Either strap on ankle weights or slip on the resistance loop and push against it.

Workout Mistakes Women Must Avoid

Many women would like to keep their body in good shape, hence they take up regular fitness regime and workout to stay fit and healthy. Due to improper information about working out, many women tend to do many common mistakes. At the same time, with the vast amount of information available online, women try to workout at home are liable to do mistakes as it could be confusing to know when and how to exercise in a right way.

As a women, you need to realise that these mistakes will not only prevent you from getting a good and effective workout but they can also lead to increased pain, risk injury, and cause undue stress. If you are guilty of making these mistakes, learn how to change your behaviour and minimise the risks.

On this Women's Day we bring you some of the common mistakes that you need to avoid to get into a proper shape:

Repeating the same type of exercise everyday: It is recommended for you to engage in 20-30 minutes of exercise each day. However, make sure you avoid doing the same type of exercise on everyday basis. When you work the same muscle groups every day it can lead to over training and muscle imbalances. Each muscle group needs adequate rest and recovery days in order to operate efficiently.

Escaping the warm-up: Due to time constraint many of us want to hurry in finishing a workout and this makes you jumping right into exercising without doing a proper warm-up. This should be completely avoided. Warm-up session gets your blood warmed and circulated through the body. Missing it will lead to greater chance of risking muscle injury. When you are short of time, try shortening the main workout instead of the warm-up.

Begin with stretches: Make sure that you do a little workout before performing any initial exercise to get the blood flowing. Stretching is a very simple and basic exercise, hence you can avoid injury by warming up your muscles first, then stretching them

Gym workout on empty stomach: Working out at gym with empty stomach is a very risky factor. Your body breaks down food and uses it as fuel to complete small daily tasks and large tasks like exercising. Make sure you eat healthy and give 30 minutes to digest before you start working out. Ensure that the food you eat contains carbohydrates and a bit of proteins.

Get a new pair of shoes: Many women do a mistake of using an old pair of shoes for workouts, which is wrong. You need to realise that your body needs a certain amount of support and shock absorption when you are exercising. Working out in worn-out shoes does not give you this support and can lead to leg, back and knee pain. Hence, replace the old shoes once you begin to feel uncomfortable.

These are some of the mistakes women should avoid and alter their exercising programs positively. So, start this resolution from this Women's Day and get better results with your workout.

Top 5 best exercises to lose belly fat !!

The top five belly exercises as ranked by the study:
1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs.


3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise.

How to Do One-Legged Squats with Chair

How it works:
A one-leg squat works all the same muscles as a traditional squat; however, performing the movement allows your focus to be on one leg at a time. This increases the resistance on the quadriceps, calves, hamstrings and gluteus muscles.
How to do it:

1. Stand on your right leg, with your left leg bent; hold the back of a chair for balance. Keep your head and chest lifted.

2. Slowly lower your body for two counts, bending at the hip and right knee as if you’re sitting in a chair. Straighten the standing leg to a count of two, pressing up from your heel; repeat 12 times. On the final repetition, hold in the lowered position for eight counts, and then pulse eight times. Switch sides and repeat the entire set.

How to do hips and thighs Exercise for Women

Squats are one of the best lower body exercises you can do. Why? One reason is that squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs. This version, which requires no weights or equipment (other than a chair) is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support. It’s also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up.

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you’re back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you’re just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!