7 Best Workouts For Sexy Tummy!

7 Best Workouts For Sexy Tummy!

When we refer to the ‘lower abs’, we are actually using an incorrect term. Your ab muscles, the rectus Abdominis, in fact encompasses your entire stomach area and connecting near the pelvis. Yet, we still consistently aim to complete exercises within our workouts that help reduce the belly fat on our lower stomach! Well, we have the answer for you. The following exercises target various different abdominal muscles through your core area to optimize every single repetition you do.

What do these exercises do for you that others may not? The focus on activating your core rather than moving through the motions to tone your mid-section. A study has shown that if you actively focus on turning on your muscles whilst performing a movement. By doing so, you will experience increased muscle activity and thus improved strength development in time. It is imperative not to force yourself through the movement, but think about your movement and actively engage every muscle. Follow the mind muscle connection tips provided to encourage and increase results.

How do I structure my workouts with these exercises?

Complete the recommended number of repetitions and sets of each exercise simultaneously. Ensure you take a 60-second break between each set. This workout should be performed on alternate days to ensure appropriate muscle recovery. Essentially, the workout will be performed 3 – 4 days a week. You can also complete a few exercises post cardio workout or make them an addition to your current strength-training regime! Do the prescribed number of sets and reps for each exercise consecutively, taking a short 45-second rest between sets.

Will I need equipment?

Not necessarily! If you don’t want to lie on the grass or the floor, you may need an exercise mat or you can just use a towel. But, that’s it! Super easy!

Now let’s get started. These 9 exercises will blast your abs into strong, hard rocks.

1) Static Leg Press

static-leg-press

What is it?

The static leg press is an effective exercise to activate your core before starting your exercise or at any time to get that core activated and firing.

ACTION

Lie on your back; face up with your legs at 90 degrees (both hips and knees). Stretch out your arms and place both hands on your thighs. Breathe in deeply and exhale while bracing your abs tightly. Ensure to press your back firmly into the ground. Press your thighs back into your palms and try to resist your thighs with your palms. Your thighs should not move, remaining ‘static’. Hold for 10 seconds then release. Repeat 5 – 10 times.

Mind muscle connection:

When resisting your thighs with your palms, imagine pulling your muscles into your midline from your pelvic area right up to your tummy.

2)Butterfly Press

ACTION

Lie on your back facing up with your knees bent and tilted outwards and heels together. As you inhale, lift your head and shoulders from the ground; curl up from your ribcage to look at your legs. Keep your arms stretched out by your sides of the ground.

When you exhale extend your legs out to 45 degrees by pushing through your heels. Ensure you squeeze your legs together at the knees. Inhale and once again bring your legs back in towards your body. Complete 2 -3 sets of 12 repetitions.

Getting stronger? Increase the challenge:

As you extend our legs when you exhale, extend them lower to the ground. You can also keep your legs lifted and extended and just lift and lower as you inhale and exhale. Ensure your back stays flat on the ground.

Mind muscle connection:

Keep your mind on your abdominals and focus on keeping your back flat on the ground by drawing your core towards your spine. Force them to do all the work when lifting and lowering.

3)Reverse Push Up and Hold

This exercise is so much harder than it looks! It engages your core and so many other muscles throughout your body.

ACTION

Sit on the ground and extend your legs out in front of you with your hands placed just next to your hips, fingers forwards.  Squeeze your core, press down into the palms of your hands and lift your bottom off the ground. Slightly bend your knees, leaving your heels on the ground.  As you inhale, squeeze your abs in tighter towards your back. Straighten your legs and push your bottom back past the line of your shoulders. Hold for 5 seconds. Bring the slight bend back into your knees and move your bottom back under your results and return it to the ground. Complete two to three sets of12 reps.

Getting stronger? Increase the challenge:

Rather than returning to the ground on each repetition, try to keep them elevated off the floor for the whole set.

Mind muscle connection:

Focus on your abs making the movement when lifting and moving your bottom to and from each position.

4) Scissor Lift and Switch

Two for one, this exercise really boosts your belly busting benefits.

ACTION

On your back with your arms placed by your sides, extend your legs up to the roof. Cross your left leg over your right leg. Squeeze your stomach muscles as you inhale while lowering your legs to 45 degrees. Exhale and bring your legs back towards your body, lifting them back over your head at an angle. Ensure you lift your hips off the floor and press into the floor with your palms and forearms to stabilize yourself. Hold for 5 seconds. Slowly lower your body by rolling through your spine one vertebrae at a time bringing your hips and legs back to the ground to the starting position. Complete 2 – 3 sets of 12 repetitions.

Not quite there yet? Reduce the challenge:

This is a hard exercise, so keep practicing. As you get stronger you will feel better and be able to do the full movement. If you can’t get your hips off the ground, begin by trying to lift your legs up and over and see if you can get yourself a few cm off the ground and then lower right away.

Mind muscle connection:

You should constantly pull your abdominals towards your back, as if you are sucking your belly button into your spine. Tense your muscles from pelvis to ribs as your roll up and over.

5)Plank Up and Down

planks for tummy

You will feel this exercise throughout your entire abdominal section as well as your arms and shoulders!

ACTION

Start in push up position feet just outside hip-width. Keep your body in a straight line from head to toe. Drop yourself down onto your left elbow then let the right elbow follow. You will now be in an elbow plank position. Return to the start position by pushing back up onto your left hand and then let the right follow. Repeat 12 times on each side, for 2- 3 sets.

Not quite there yet? Reduce the challenge:

Start in a kneeling push up position instead of on your feet. This will reduce the pressure on your shoulders and arms.

Mind muscle connection:

Draw your abdominals in towards your spine and hold it there through the entire movement. Try to keep your hips as still as possible to engage the core more.

6)Rotational Mountain Climber

Get into those hard to attack oblique muscles with this dynamic rotational movement!

ACTION

Begin in a push up position with your feet together and body in a straight line from head to toe. Lift and bend your left knee across to the right as you drive your left knee and rotate slightly at the hip towards the right side of your body. Move your left leg back to start and then repeat to the right. Complete 2 – 3 sets of 15 repetitions on each side.

Mind muscle connection:

Think about your abdominals instead of your hip driving your knee up towards the right side of your body.

7)Butterfly Press

ACTION

Lie on your back facing up with your knees bent and tilted outwards and heels together. As you inhale, lift your head and shoulders from the ground; curl up from your ribcage to look at your legs. Keep your arms stretched out by your sides off the ground.

When you exhale extend your legs out to 45 degrees by pushing through your heels. Ensure you squeeze your legs together at the knees. Inhale and once again bring your legs back in towards your body. Complete 2 -3 sets of 12 repetitions.

Getting stronger? Increase the challenge:

As you extend our legs when you exhale, extend them lower to the ground. You can also keep your legs lifted and extended and just lift and lower as you inhale and exhale. Ensure your back stays flat on the ground.

Mind muscle connection:

Keep your mind on your abdominals and focus on keeping your back flat on the ground by drawing your core towards your spine. Force them to do all the work when lifting and lowering.

7 Fat Loss Foods You Should Start Eating Now

7 Fat Loss Foods You Should Start Eating Now

There are specific foods that your body likes more than others. Avoiding that sugary snack is hard, but your body will love you for it. I have compiled a list of fat-burning foods that will make you not only help trim off some of that excess fat but make you feel a whole lot better too.

  1. Ginger

Ginger have many positive uses, and though it may stink and give you bad breath it does your body good. Ginger helps increase blood flow to muscles and assists in muscle recovery. You also may have heard; Ginger helps relieve that upset stomach or digestive issue you might be having. If you decide you want to eat ginger, the recommended consumption is one ounce or six teaspoons per day.

  1. Oatmeal

Oatmeal is a slow-digesting carb and in return benefits your blood sugar and insulin intake; this keeps your fat-burning high. Many athletes use slow-digesting carbs for this very reason. So, in the morning have a bowl of oatmeal for breakfast to get your day started on a good note. Be careful though. If you eat too much you can do more harm than good. The recommended serving size for oatmeal is half a cup of dry oatmeal.

  1. Salmon

Fishy subject, but not a bad one. Salmon is loaded with omega 3’s essential fats; which for those who don’t quite understand, this is a good thing. Salmon’s rich fats help your body burn fat, and block fat storage. The American Heart Association recommends eating Salmon two times per week with a serving size of three-quarters cup or a 3.5 ounces cooked.

  1. Soybeans

Soybean is packed full of soy protein, which has been known to shape stronger muscle as effective as other sources of protein, such as meat. Since soybeans have so much soy protein, it helps aid in fat loss from a reduced appetite which in turn lowers your calorie intake.

  1. Honey

Surprising, right? Since honey is mostly considered in the “sugary” category you think this wouldn’t be good for fat loss, but honey is very low on the glycemic index. Honey has a rich source of nitric oxide metabolites. This means that when you consume honey, you are helping fat release from your body’s fat cells.

  1. Chili pepper flakes

The main ingredient in hot peppers, Capsaicin, is a chemical that can develop calorie burning. Amazingly, hot peppers also reduce food and calorie consumption. It’s said that hot peppers combined with coffee give your caffeine burning chemical an extra boost. Another benefit of hot peppers, specifically cayenne, have been shown to reduce blood cholesterol. While this food may be hot to the tongue, depending on the pepper, they contain many health benefits.

  1. Broccoli

Broccoli is crammed full of fiber and doesn’t contain nearly any net carbs or calories. This means you will fill up fast and help you stay lean. Phytochemicals are also found in broccoli, which boosts fat loss. This is an essential must have, it’s so healthy for you.

burn fat with food

If you are on a weight-loss journey, or even trying to keep your body lean and in shape I recommend giving these seven fat-burning foods a try. Combining these with exercise is a guarantee to see results you are looking for.

If you are trying to lose weight, and are starting to diet, you need to take a moment and think about your food choices that you made previously to change what foods you put into your body. If you don’t take a hard look at the choices you have made, you will most likely fall back into those bad food habits. You don’t want to find yourself munching on ice cream and chips while telling yourself you need to stop, but don’t.

Accept what you need to do, and don’t waver on your healthy eating habits. Make them part of your everyday lifestyle to keep your body in shape and you will be happier with not only yourself, but with the results you will see. Don’t think of this change as a diet. Think of it as bettering yourself, for life.

My 4 Make-up Essentials

My 4 Make-up Essentials

We all have our favorite make-up; And the must-have basics that we seem to have to buy more of than others. With the wide variety of options sometimes it seems like those shelves full of our weakness seem longer than what they are, and you’re not sure where you should look, or what you should get. I have four Make-up essentials you MUST HAVE in your make-up bag at all times. You can also read my beauty tips here.

Foundation

We all have some sort of foundation in our make-up bag. It is a must have to hide those blemishes and dark spots on your face. The easiest and fastest way to apply foundation is with your fingers. Dab the skin-tone matching foundation to your face, and gently blend it into your skin. Some say only in spots that it is needed, but you should put an even layer across your whole face. It will make sure you get an even and natural looking skin tone. To completely rid of those blemishes, I suggest you also find a good concealer.

Blush

This is definitely a must have. Blush is what completes your appearance. If you are looking for a more natural look, use a light color tone. The shade is what makes the difference. A light pink will make you look like you are just blushing, rather than actually wearing the make-up. For that all natural look avoid blush with shimmer in it.

Mascara

If you want your eyes to pop, consider mascara. There are lots of different kinds, and brands out there. I would suggest looking at this list of the best mascara options, to find the best option for you. You don’t want to end up with a mascara that is goopy and clumps your lashes together.

A good tip when applying mascara, curl your eyelashes first, if it is possible. Put the brush to your lashes, avoiding the lid, and as you gently move up, move the brush in a zig zag motion. This will not only ensure you get every lash; It also helps to prevent your lashes from clumping together. Add mascara to your bag to get long, lush lashes.

Eyeshadow

Last, but definitely not least. Eyeshadow is probably the most popular make-up essential us make-up lovers carry with us. There’s tons of different colors ranging from black to silver, and red to green. The possibility is endless. You can make a smoky-eye, or a simple natural look. Match the color with your outfit, or the color of your eyes. This is the big must have.

In my opinion, these are my top four must have’s, but when it comes to make-up, it seems we can never have enough. A good tip to keep in mind is not to over-do your make-up. If your skin can’t breathe, you create more issues for yourself. Doing this can lead to acne. You have to remember a little goes a long way. Stay beautiful ladies, and men if that’s your thing. There’s no judgement here.

5 Beauty Tips You Should Know

5 Beauty Tips You Should Know

First of all, let me say; I am a woman and I understand the need and desire to want to feel beautiful. We are all told we are naturally beautiful and we do not need the makeup or the colored hair.

It doesn’t change the feeling we get inside when we feel insecure about ourselves. Sometimes, it’s deeper than that. Very dry and coarse hair lead to hair loss. Acne can leave scars. There are things us women should know.

Beauty Tips That You Should Know!

Here I break down my top five must-know beauty tips. Not all are about looking beautiful on the outside. It’s going to be about taking care of your skin, and hair. Which brings me to number one:

Washing your hair- the right way

I was surprised there was a wrong way to get your hair clean. We don’t even realize how common we make these mistakes. This can lead to damaged hair, which we don’t want. So here is the correct way you should be washing your hair.

  • Rinse- Make sure it is thoroughly wet, and use warm to hot water
  • Condition before shampooing– This protects your hair ends from drying out. We don’t want that now do we.
  • Shampoo only at the scalp– Experts say the nape of your neck is the most important.
  • Gentle is the key- If you are too rough, you can be causing damage.
  • Don’t rinse and repeat- The bottle says to; But unless your hair is really dirty, there’s no need.
  • Condition from mid-length to tips- make sure you squeeze excess water from your hair before applying; And leave in while you finish showering before rinsing.
  • Finish with a cold rinse- Cold water will close your cuticles, leaving you with shinier healthier-looking hair

Who knew there was such a process with wash your hair. I will never wash my hair the same. Cheers to healthy and beautiful hair.

To get the full instructions and the reasoning behind this method, visit this website.

How to get rid of blackheads

tips to get rid of blackhead

Blackheads are pesky little things. If they are on your face, it’s like a sign saying, “Look at me.” And if you are talking one on one with someone, the last thing you want is for blackheads to be the main attention. Follow these steps to become free of these menace black dots.

  • Baking soda to exfoliate– This buffs away dull skin and frees you of clogged pores which ultimately lead to blackheads
  • Pore strips– who says beauty is painless? Wet the area you need to treat, apply the strip and wait a good fifteen minutes for it to dry. Here comes the painful part. I suggest ripping it off like a band-aid (or a wax strip). This will be the less painful way. If you get grossed out easily I wouldn’t recommend looking at the strip, but it’s pretty neat to see what you actually carry around with you no matter how much you wash and keep yourself clean.
  • Clay Masks- Clay-based masks draw out dirt and other bacteria in your skin. You’ll see astonishing results if you use a clay mask on a regular basis.

There are more tips on how to get rid of blackheads. I recommend that you take a look at them if you suffer with this common beauty-flaw.

How to properly prepare your face before applying make-up

  • Wash your hands and face- Your hands touch everything during the day, and are guaranteed to carry the most bacteria. You’ll also put oils and dirt on your face so the number one most important tips before applying any makeup is to wash your hands. As for washing your face, this will ensure you will put make-up on clean skin, washing away any dirt and oils. To wash your face, you can either splash lukewarm water on it or use a cleanser.
  • Apply a moisturizer- Doing this will help your makeup go on easier, and you will notice the end look is better. This is the last step before actually applying your make-up. Let the moisturizer dry for about three minutes before applying any make-up. Once the moisturizer is dry you are good to apply foundation.

Acne cleaners-The best of the best

  1. ProactivI’m sure we have heard of it, at one point or another. There’s ads everywhere. This is one of the best acne cleansers to help get your face smooth and your confidence back.
  2. Paula’s Choice Clear Pore Normalizing CleanserWhoo! That was a mouthful. I don’t mind saying, or writing it. There have been many satisfied customers, and is more affordable then Proactiv. It’s supposed to be excellent for those with dry skin.

Clean your makeup brushes

It’s important to always clean your brushes to wash away any oils and bacteria that may have still made it onto your brush. To properly clean your brush, you should follow these directions.

  1. How often you should be cleaning them- At least once a week, if not more. Particularly if you are wearing make-up every day.
  2. Don’t soak them too long- If the brush soaks up too much water, it will loosen the glue and the hairs of your brush will start to fall out, damaging it.

For an extra tip, if you need a backup wash, baby shampoo will do the trick. To give your brushes an extra-good cleaning, swish them in rubbing alcohol before giving them a good cleaning with a brush cleaner.

I hope you’ve found this article useful and you may want to read this fitness tips.

6 Tips To Keep Your Body In Shape

6 Tips To Keep Your Body In Shape

Do you ever see a person with a nice muscular physique and the very low body fat and you think to yourself, “I wonder how they seem to stay in such good shape?” It’s not just about good genes, it’s about the choices they make; And the way they choose to live their lifestyle.

If you want to stay in good shape, you need to accept, and even embrace what needs to be done. With a positive attitude, you can accomplish more than you realize. Read my top six tips to staying in shape. I promise you will like the last one.

  1. Exercise daily

Yes, I mean daily. You don’t have to do the same workout, or training every day. Switch it up, but always find time to exercise for at least twenty minutes a day. The recommended amount of time you should exercise if you are using a moderate exercise routine is 150-minutes. Breaking this down into seven days will make staying in shape easier. Also, when you exercise daily you are creating a habit. This is fortunately, a good type of habit.

  1. Eat/drink healthy

Of course, this is a given; But you don’t want to just eat what you think is healthy, you have to actually know what you are eating. I’m not referring to big ticket things such as omega 3’s. I mean seek out some help from a nutritionist, or even doing some research online can give you some insight of very healthy foods you might find you actually will enjoy. Make eating healthy a habit too, not just trying to work a diet. If you fully commit it will be easier for you.

  1. Don’t bite off more than you can chew

When you first start off exercising, you don’t want to go into a full sprint when you’ve never even jogged, or in some cases; It’s been awhile. This will just set you up for disappointment, and you have a greater chance of getting injuries. Push yourself, but know your limits. Listen to your body. If you can’t handle that extra four minutes on the treadmill because your side hurts so much you feel like you’re about to fall over, then it’s time to stop. Don’t be disappointed in yourself. You did great and next time you tell yourself you will do better. The good old motto never dies. “Take one day at a time”.

  1. Switch it up

You will find that your body adapts to your daily exercise routines if you are doing the same thing over and over. Make sure you switch up your workouts, to keep your body at its best.

  1. Sweat baby sweat

If your workout isn’t creating that dreaded perspiration, then you probably aren’t pushing yourself enough. Always give yourself a challenge, like trying something new. There are many different fitness options out there for you.

  1. Treat yourself with regular massages

What? Crazy right!! I said you would love this last one. Though getting a deep-tissue massage is pleasurable on its own scale, it benefits you on a different one. Getting a deep-tissue massage every two weeks to a month will greatly reduce the risk of injuries. It also increases range of motion, reduces muscle hypertonicity, and helps athletes monitor their muscle tone.

I encourage everyone to take an active stand in bettering themselves. I also believe beauty is just not what you wear and look like on the outside, but what’s within.

You have to love yourself before you can have a positive attitude. You have to tell yourself that you’re beautiful. Don’t worry about what other people think. Focus on yourself. Be that change you need. Your mindset will determine your success.

 

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