21-Day Morning Challenge That Can Help You Reduce Fat

Exercising in the morning has so many benefits like helping you wake up easier and assisting you in your weight loss efforts. When you are done with this morning training routine, your body will burn calories quicker throughout the whole day, regardless of whether you are sitting in the office or watching a movie in the evening.

The 21-Day Weight Loss Challenge

In only 3 weeks, you will get rid of all surplus fat and shed pounds easily. You will not have to spend a fortune on equipments or gym memberships. You will just need a mat and a gym timer that you can download as an app on your phone.

The Exercises

In the first week, the exercises should last for half a minute and you need to take a 15-second break in between exercises. You should make two repetitions.

During the second week, the duration of the exercises should be 55 seconds and you need to make 15-second pauses in between the exercises. Do two repetitions.

In the last week, the exercises need to last for 80 seconds and you need to take 10-second breaks in between the exercises. Do 3 repetitions.

1. Burpees

2. Inch worms

3. Mountain climbers

4. Squats

5. Skaters

6. Planks

Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

8 Simple Exercises To Reduce Back Fat For Women

Back fat becomes more irritating when you wear tight fitting skin dress. Women feel very shy and uncomfortable when they have back fat. In order to get rid of this, she adopts many methods and treatments. If you want to reduce the back fat, go for exercises that will help you to maintain a proper figure and will not affect your confidence level. So Aerobic Exercises for back fat is the best way, which can be followed by boy, girls, ladies, men and women.

If your are worried about your back fat, than go for the exercises that will help you out and will also help you to look beautiful. By doing these exercises regularly you will see positive and effective results

8 Exercises To Get Rid Of Back Fat

1. Pull-Ups:

The 1 most effective exercise to get rid of back fat is pull-ups. Not only are they brilliant for your shoulders, arms, and upper back, but they’re one of the most effective strength training moves of all.

  • Don’t worry if you can’t do a lot of them just yet, but place a chair beneath your feet so you can do assisted pull-ups.
  • The more you do, the stronger you will become and the more back fat you will burn!

2. Renegade Row:

This is a simple and effective exercise. Get yourself into a plank position with your arms held straight out underneath your shoulders. Squeeze your hips together and pull in your abs towards your spine. Then, hold a 3 to 5 pound weight in both hands.

  • First, pull the weight back with one hand in a row movement, and then do the same with the other hand. Repeat as long as you can.
  • This exercise will focus on improving your upper back and deltoids.

3. Dumbbell Row:

Place one knee on a low bench or tables and take a light weight dumbbell in your hand on the opposite side .bend slightly for ward so that you have a flat and back and pull arm back so that it makes a row movement.

  • The motion will contract your upper back and the elbow will be touching the side of your body slightly do minimum of twelve in a set before switching sides.

4. T Raises:

T raises are a great upper body work out for sculpting the shoulders.

Use the two or three-pound dumbbells and stand with your feet hip-width apart. Bend knees slightly and shift hips back, lowering torso until it’s parallel to the floor.

  • Bring weights together and turn palms to face forward.
  • Keeping arms straight, lift weights up to shoulder height (your body forming a T shape)
  • Lower weights back down.
  • Make sure to keep core and glutes engaged the entire time.

5. Hip Twister Plank:

Having strong core is one of the most important things for any skilled athlete or runner, and hip twister plank is one such ab and back sculpting move that trains the shoulders, glutes, quads, upper and lower back. This is one of the best isolated back exercises at home that requires absolutely no equipment.

  • Begin in a forearm plank position and then rotate your torso as you drop your left hip to the ground keeping your abs engaged and the shoulders above the elbows.
  • Now, rotate your torso to the opposite side in a controlled motion dropping your right hip to the floor.
  • Stop in the middle in between rotations to gain control of your balance if required. Do 10 to 20 repetitions on each side at a time.

6. Push Ups:

When it comes to resistance training using your own body weight, there is nothing like Push Up, that can be done anywhere in the home and requires no equipment at all. It is one of the best exercises for lower back as well that gives quick results.

  • Come to the plank position with your hands placed on the floor, shoulder-width apart.
  • Now, lower your body towards the floor by engaging your back
  • Be in the bottom position for 3 to 5 seconds and the push back up contracting the chest.
  • Do 15 to 20 repetitions without any gap.

7. Elbow Kiss:

Your palms facing up, spread out your arms on each side at shoulder-height. Fold each arm at the elbow to make a 90 degrees’ angle upwards.

  • Then swing your hands while folded to the front so that they close in at the elbow, your forearms touching on the sides.
  • Slowly, get your arms in starting position. Do 3 sets of 10 repetitions.

8. Wood Chop:

Grab a dumbbell or medicine ball. Stand with your feet shoulder- width apart and hold the weight in front of you with both hands.

  • Tighten your abs and squat, rotating the weight up and across to the left.
  • Now, use your abs to control the movement as you ‘chop’ down and across to your right foot.
  • Keep your body weight over your heels. Don’t let your knees go past your toes and keep your shoulders pressed down.

These 5 Exercises Will Help You With Hip, Knee or Foot Pain

Around 25% of people in the US suffer from hip, knee or foot pain. Here are some exercises that can make you feel better and ease the pain.

1.Heel Raises

This exercise targets the muscles around the knee and it strengthens your ankles.

How to do it: You will need a chair to hold on. Raise one of your legs and slowly start to heel of your other leg until you’re standing on your toes. Slowly put the heel back on the floor. Perform this exercise 15 times on each leg.

2.Toe Walking

This exercise targets your toes and balls of the feet and strengthens your calves.

How to do it: Simply walk fast around on your toes. Keep walking for 5 to 15 minutes.

3.Ankle Circles

This exercise works out your ankles.

How to do it: Sit on chair and raise one of your legs. Start rotating the foot in a slow circular motion.

Repeat this 10 times in an inward circle and 10 times in outward circles. Perform the exercise with each leg.

4.Toe Games

This exercise strengthens and works out your toes on a daily basis.

How to do it: Curl your toes and then put a towel on the floor and grab onto it with your toes. Put small pebbles on the ground and try to grab them and put them in a basket using just your toes.

5.Walking on balls

This exercise relaxes and trains the balls of your feet.

How to do it: Sit on a chair and grab a tennis ball. Put your foot on the ball and step on it. Then, start pushing the ball slowly with your foot toward the toes and then backward. Perform this exercise for about 5 minutes on each foot.

Exercises to Get Rid of a Double Chin

Double chin is a common issue found in both men and women. Women are particularly affected as they are more self-conscious about their physical appearance. However, double chin can be eliminated efficiently without expensive cosmetic procedures. This useful video gives excellent advice on how to get rid of your double chin.

The exercises are also quite beneficial for toning loose skin. This technique is called “natural face lift”.

Watch the video and if you want to do more about your face, do the exercises to tighten up your skin and eliminate your double chin. Doing these exercises regularly will help you firm loose face skin and lose double chin in no time.

10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

We all know that exercise is extremely beneficial for our overall health. Regular physical exercise promotes the weight loss process boosts the overall health and tones the whole body. When combined with proper and balanced diet, the results are more than amazing. However, regular physical exercise doesn’t mean that you should hit the gym every day. Instead, you can also do the exercise at the convenience of your home. All you need are the proper set of exercise. Therefore, we decided to share with you a powerful 10-week workout plan that you can perform at home.

In order to maximise the effects of this workout, make sure you drink plenty of water and don’t skip exercise.

10 Weeks Home Challenging Workout Plan

Try doing 45-60 minute workout. You should do the exercise at least 3 hours a week. Beginners should start with 50 minutes a week and aim to 200 minutes.

Monday

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

Saturday and Sunday

  • REST

Cardio

You should also do cardio during the weeks. This is how much cardio you should do each week:

  • First week: 30-second sprint, 30-second jog (5x)
  • Second week: 35-second sprint, 45-second jog (6x)
  • Third week: 45-second sprint, 60-second jog (7x)
  • Fourth week: 50-second sprint, 45-second jog (8x)
  • Fifth week: 55-second sprint, 30-second jog (7x)
  • Sixth week: 60-second sprint, 45-second jog (6x)
  • Seventh Week: 65-second sprint, 60-second jog (5x)
  • Eighth week: 70-second sprint, 45-second jog (6x)
  • Ninth week: 75-second sprint, 30-second jog (7x)
  • Tenth week: 80-second sprint, 45-second jog (8x)

5 Types of Tummies and How to Get Rid of Each of Them

Suddenly appeared and ugly hanging tummies terrified many girls and women. To restore the figure to its original form successfully, you should remember that first of all it is necessary to find the cause of the appearance of the tummy and to eliminate it, and then to bring the body into shape.

Let’s try to understand the features of different types of tummies, the causes of their appearance and the ways how we can get rid of the tummies, depending on the cause of the appearance. Changes in the habitual work and appearance of the human body always have a cause.

The same is about the appearance of a certain type of tummies: sometimes the abdomen increases as a result of a general increase in body weight, sometimes as a result of eating certain foods. To remove your tummy with a minimum of effort, you should determine the cause of its appearance and neutralize it.

THERE ARE FIVE COMMON TYPES OF TUMMIES:

1. Alcohol belly. Beer, wine or other alcoholic drinks can prevent our body from digesting the food properly. Also, alcohol drinks are high in calories. To deal with this problem you should stop drinking alcohol and start eating more vegetables and fruit.

2. Mommy’s belly. After giving birth to a child, your belly still contains fat. It is good to exercise and to massage the problematic area. Also, you should consult a doctor in this situation.

3. Stressed-Out Belly. Stress and poor sleeping affect our body very much and can lead to appearing of fat in the area of your stomach. Try to sleep at last eight hours a day and avoid unhealthy foods. Do not drink too much coffee.

4. Hormonal belly. Hormonal disbalance can lead to weight gaining. You should change your diet, eat healthy foods and consult a doctor.

5. Bloated Belly. Problems in your digestive tract can also be one of the causes of appearing of a tummy. You should drink much water and take probiotics.

12 Everyday Stretches That Will Help You Stay Flexible And Fit At Any Age

The first things first: Be seated with some good posture. Doing that will help you do these stretches correctly.

Posture

You should keep your chin back and also down so therefore your neck will be aligned with the rest oft he spine.

Neck rotation

You should start with some neck rotations but be sure to hold each side for 30 to 60 seconds. This applies to all stretches. In a slow way turn your head to your right and hold. Then face forward and then repeat tot he left.

Neck tilt

For this one, make sure to pull your left arm down toward the floor, by holding onto the chair or just pulling down. You should tilt your neck tot he right side and drape your right arm over your head near the left ear, then switch the sides and repeat.

Trunk rotation

By keeping your posture solid, move through your trunk rotations, again holding 30 to 60 seconds. Your should look over your shoulder with your arms being crossed, and rotate to your right. Then face forward and repeat tot he left.

Hyper-extension

To do this pose, a little bit of-bend is all you need. It is actually enough to stretch out your spine without going too far. Go a little bit back and bend to stretch the spine.

Trunk lateral flexion

The trunk lateral flexion will give the sides of your torso a great stretch. You should bend tot he side while reaching the opposite side hand in a diagonal way above your head. Then repeat on the other side.

Fold over

So now, it is time for a simple spine-stretching fold. Yous hall bend over in the chair, making sure the neck is on the safe position and also not hurting you.

Back-scratch stretch

For this one, make sure the top palm is facing towards your body while the bottom palm faces out.

Quad stretch

By staying vertical, go in  the classic quad stretch. While grabbing the top of the foot bend your knee so it will be extending straight towards the floor, then switch the foot and repeat on the other side.

Heel chord

For this one, you should feel your back leg’s muscles feeling the stretch, especially along the calf. While keeping your big toe on the wall and your both feet firmly planted, you should bend your front knee towards the wall. Thank switch legs and repeat.

Hip flexor

So now, take a mat and lie down. Your other leg shall remain firmly on the ground. With your one leg straight, bring the opposite knee to your chest. Switch the legs and repeat.

Leg extension

In case  you have an elastic strap, you should use it for this leg-extension stretch to get your leg even higher. While planting one foot on the ground, extend the other one into the air, best to a 90 degree angle. Then repeat with the other leg.

Piriformis

In order to finish it, you should stretch out the back of your thigh with this pose. In case  the stretch is too intense, bring the uncrossed leg out farther. While keeping your back and back down , fold the right ankle over the left thigh right above the knee, and then switch and repeat.