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Top Home Ab Workout to Get that 6-pack Abs in just a week!

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The home ab workout is the exercise of many individuals who want to get that six-pack ab. Yes, believe it or not, you can achieve the six-packs ab by doing the home ab workout. One of the many places to carve up the core can be made possible at home.

The home ab workout does not only focus on your core, but it can also aggravate other muscles to increase mass. The exercise does not only affect certain areas with fats. But the home ab workout will focus on your core muscles. Other muscle groups that will be affected by it are just bonuses.

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One thing I learned about the home ab workout is to workout more with proper eating. HIIT, for example, is a good workout if I want to get rid of my body fats and build muscles at the same time. With this, I would lose weight. But, it is not simple actually with all the temptations and occasions. Also, core muscle workout is another challenge, but this is what my body needs. 

In my case, I strengthened my muscles so it will be strong enough for more ab workouts. There are different types of at-home exercises, but it has a single goal only. That is to strengthen our core muscles from all angles and focus on function rather than flexion. It will lower the risk of a back injury.

A warmup is needed to begin with the workout. The warmup is a prerequisite for each activity. A five-minute exercise will strengthen your training and give you a good start. My warmup before the home ab workout is pulling my navel toward my spine. It will look like I am bracing myself. As simple as that, it will activate my muscles for the workout.

Essential Home Ab Workout

The Powerhouse

Workout at home is significant because it will improve good posture while being stuck at home. Unlike hitting the gym, when you are doing training like a powerhouse at home, you will only have limited time and space.

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To achieve the results of the powerhouse ab workout, you have to perform 20 repetitions of renegade rows using a dumbbell. Repetitions should be on each side using each arm to do a dumbbell overhead press with a twist.

Then you can do the split squats for each side for 8 repetitions. While the walking lunges in a dumbbell suitcase routine should be made in 30 repetitions.

Speaking of the dumbbell, you can perform the dumbbell lateral raise with single-leg squats on each side. Just make 8 repetitions should do the trick to work on your leg while your hands have weight lifting.

The No-Crunch Workout

Yes, it is possible to do a home ab workout without the crunch. Even no-crunch, your entire core will be burning way more than your abs. So THREE rounds of the following will do it.

Perform 20 repetitions of bicycle crunches with your dumbbell overhead. Make sure you will hold the weight just off the ground but do not touch it.

Top-Home-Ab-Workout-to-Get-that-6-pack-004Then, you can also do some pushups. It will work as the home ab workout. 10 counts will be enough for each routine.

Side plank is another option that I am doing. A minute of it can change a lot. You can do it with dumbbell flyes. Just hold a dumbbell on each side. Series of plank can be done in many positions. Forearm plank, right and left lifting, right arm and left arm back to hip, and forearm plank, among others. 

The Cardio for Core

If you need a high-energy workout? Then this home ab workout is what you need. Three rounds of the following circuit will keep your blood pumping. High energy workout like lunges, climber, and burpees are some of my favorites to increase muscles at my core—the routine consist of 20 skater lunges, mountain climbers, and burpees.

The Standing Core Muscles Workout

One of the home ab workouts that can make a big difference is the standing ab workout. It is a core workout that can be easily performed. For the standing ab workout, you can do it at home with three rounds of each circuit.

Jcswr3ghThe first routine you can perform is dumbbell chops. 20 repetitions of this, and you can follow up with a plank. A plank with knee-in can be done on both sides. But hold the position for 5 breaths before switching the other side.

Then you can do lunges. Forward lunges are a circuit that you can perform for the standing ab workout.

The squats are another option. Using a dumbbell, you can do a lateral raise at home. Complete the 8 single-leg squats on each side. Also, with the dumbbells, you can perform the overhead press. 12 repetitions will work effectively. Make sure that both hands are holding a dumbbell. Then swing it like a kettlebell. It is a bonus workout.

Bodyweight Abs Workout

The home ab workout can be done without equipment. Three rounds of this circuit will give you a satisfying result. Some home ab workout that no equipment needed can be done by doing butterfly kicks, crunches, Russian twists, elbow-to-knee crunches, butterfly sit-ups, and side to side knee drops.

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Resistant Workout

Some of the home ab workouts make your body to be flexible, especially when moving forward. So resistant training is essential for your core muscles to develop. Exercises like superman, dumbbell pullovers, and forearm planks will improve your resistance. 20 repetitions for each, and you will gain more resistance.

The side planks can also give you more strength to resist. 2o leg pendulums on each side with reverse crunches will do the trick. For the reverse crunches, make sure your face down and your hands are behind the head while raising your chest off the ground.

The Deep Ab Muscles Workout

9de4gfw3fThis ab workout has only a single objective, and that is to deepen the ab muscles workout. The three rounds of the supine reverse crunches with an overhead dumbbell can hold the weight. Raise your legs to do a reverse crunch. 

Other workouts that you can perform are the bicycle crunches and inchworms. These workouts can deepen your core muscles. For the bicycle, it will allow your legs to full extent while the inchworms will help you hold your plank position briefly.

You can add the knee-to-shoulder knee-to-ins and knee-to-opposite shoulder knee-ins to create more ab muscles.

The Circuit for Core Muscles

At home, you can perform circuit exercises. With three to five rounds, you can also add a dumbbell pullover and bicycle. Make sure your legs are extended. It will allow you to perform the forearm plank correctly. In this workout, you have to do a 20 side-to-side hip dips. This ab home workout will build more core muscles.

The Rotational Power Workout

How about twisting for your home ab workout? Twisting is an advanced technique but will surely give you how to control a twist. After a warmup, do 2 rounds of the following circuit. 

REgfewfdaqPerform lunges while holding dumbbells on each side. Then twists both slowly and bring the weight across the front knee carefully.

You can also perform pushups with your straight-arm side plank. Do this routine for 10 repetitions. Then continue with the side plank. This routine can be done in 15 repetitions of forearms on each side.

Another workout you can have is the dumbbell chops. On each side, you can perform 20 repetitions. For more difficulty on this one, create a side to side staggered feet to bring the weight back up. Make sure you are in a 180-degree position before chopping again. 10 repetitions will enough to develop core muscles.

Sharing My Thoughts

Finally, the home ab workout is a good thing, so developing ab muscles will be easy to be done and achieve. In my case, I have done this many times, and I think it has been significant. Of course, diet and exercises are the pair to achieve the 6-pack ab.

Full-body Barbell Workout: The Best No-Machines Workout at Home

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The full-body barbell workout is the purest form of weightlifting. No machines? No problem, but you will still build muscle mass with single equipment – the barbell. 

Performing the full-body barbell workout will give you the intense exercises. These exercises will make your body fat decreases. With the following training using a barbell, there are no excuses for you when you have no machines, no cables at home.

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Workouts come with a great healthy meal. Building the muscle mass using the full-body barbell workout start in simple ways.

Ways to Build Muscles for Full-Body Barbell Workout

If you are a beginner, try doing the full-body barbell workout for a starter.

Bench Press

Full-body-Barbell-Workout-The-Best-03For the beginners, the bench press is the classic upper body exercise for men. The workout routine will be incomplete if this workout will be missed. This workout is being performed using a bench with the barbell.

The Military Press

Full-body-Barbell-Workout-The-Best-04This is a workout with impressive shoulders. The jacked torso should be equal with your shoulders. The military press can be performed standing or seated to complete the full-body barbell workout. But more benefits can get in the military press by performing it standing. It will stabilize the core muscles as well. How cool is that?

The Barbell Squat

Full-body-Barbell-Workout-The-Best-05The most classic full-body barbell workout is the barbell squat wherein this workout will benefit more by doing higher repetitions and an increase in volume. This workout regime will increase your muscle mass. 

The Deadlift

QdcawQdfsThe grip, glutes, and the whole of the back are muscle groups that deadlift is working on simultaneously. The moves in this workout are more primal than ripping a bar. This workout benefits the lower-body for strength and increases power.

The Bent-Over Row

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Why this workout for the full-body barbell workout? For a simple reason, this workout targets the back muscles, which mostly skip in doing other exercises. The imbalance workouts may result in serious injury. The spikes growth in your lower back and guns to help you balance naturally.  

The Barbell Shrug

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This barbell shrug is perfect to work out your traps and fills out the V-carving space between your neck and shoulders. With this workout, your movement will not be limited, and a lot of weight can be done. As the full-body barbell workout, the barbell shrug can have a little problem with the grip. To avoid this, you need to have an alternate grip with the barbell. The one palm overhand, the other underhand for better all-around purchase on the bar.

More Advanced Barbell Workout

When you already started the full-body barbell workout, you should increase the amount of your training. After a while, you developed more strength and endurance to perform more advanced barbell workout. Some of these workouts will need machines and extra equipment. Well, you will not expect the advanced workout without any use of machines and other equipment.

The Floor Press

The floor press is one of the barbell workouts that target the chest muscles. Here is how you will achieve the muscle build up in your chest.

  1. Your starting position is preparing the squat rack. Make sure that it has adjustable safety arms.
  2. Then find the “J-hooks” just below the barbell. It will make your arms locked out.
  3. When done, lay your back beneath the bar directly. The position should be the same as setting up for a bench press.
  4. While in this position, spread your legs. Make sure that it will be extended flat on the floor to increase the weight to your upper body. Use the grip width with your forearms to be perpendicular to the floor.
  5. Your elbows should be on the floor to unrack the bar.
  6. Then slowly, lower the bar until you reach the floor.
  7. Repeat the routines after you lockout.

For this workout, the one-arm barbell flye and barbell pullover can add more power from the floor to make the perfect full-body barbell workout.

The Close-Grip Barbell Curl

After the chest muscles, you should be working out your biceps. The close-grip barbell cull will tone your biceps, which help your upper body to be more attractive. To achieve tone biceps muscles, here is how you do it.

  1. Your starting position is holding the barbell with your palms up or what we called a supinated grip. It should be between 6-12 inches wide. Otherwise, this will create a strain on your wrists without increasing the benefits of the close grip.
  2. Next, put the bar against your thighs while a full stretch in your pec muscles. Hold this position.
  3. Then stand with your chest out, but the shoulders should be a little backward. It will make your elbows pinned to your sides, and your upper arms are fixed in place.
  4. Curl the bar towards your shoulder. It will create a contract for your biceps.
  5. Make a stop when you reached the 45-degree angle with your upper arms.
  6. Add wide grip barbell curl and close-grip chin-up for better results of toned biceps.

The Floor Skullcrusher

After the biceps, you will need a workout for your triceps. Then the floor skull crusher will give your triceps the form of muscles you need for more power and strength. How will you do it? Here are the best ways to do it.

  1. Your starting position is lying your back on the floor with a loaded bar, few inches on top of your head.
  2. While in this position, point your elbows toward the ceiling. Make sure that your overhand grip is taking on the bar just inside shoulder width.
  3. Then contract your triceps so you will be able to extend your elbows. Do not force yourself. Look for a cambered bar if you feel discomfort in your wrists.
  4. Next, lift the weight above your shoulders directly then locked out the position. Hold this position to reach to the peak of the contraction.
  5. After that, you can return to your position by letting your upper arms track-back slightly. Instead of allowing the bar to descend toward your forehead. In this way, you will let the bar rest on the floor.
  6. Make sure to keep your elbows in tight to keep the force on your triceps.

To make it more effective, you should do the weighted bench dip and close-grip push up alongside with this full-body barbell workout.

The Power Snatch

With your triceps and biceps, you should probably work out your shoulder muscles. The power snatch is one of the full-body barbell workouts that will give your shoulders the muscles mass it needs. So how will you start doing this workout?

  1. Your starting position is to hold a barbell with an extensive pronated grip. Then make the bar rests below the crease of your hips with your arms straight. 
  2. To make sure you will have a full grip with the bar, use an Olympic-style “hook” grip by wrapping your fingers over your thumbs. The lifting should start extremely light.
  3. While doing this position, maintain your back flat, and you are dip at your knees. 
  4. Then reverse the motion and return the bar to the crease of your hips. Do this quickly so you will not lose control of your workout.
  5. If you are in this position, drive the force from your hips to propel the bar upward. It will lead to your elbows.
  6. Then rotate your elbows downward and continue to extend the bar upward. Make sure it was locked out overhead.

For more shoulder muscle mass, including the standing barbell military press and barbell front raise.

The Zercher Squat

This workout targets the lower part of your body – your legs. You will need a squat rack to perform this full-body barbell workout correctly. As starting position, you need to:

  1. Using a squat rack, grab the loaded barbell on the floor. Make sure you are using a pronated grip, which is inside the width of your knees, lift the bar to your thighs.
  2. Make sure that before picking up the bar, you set a narrow-grip deadlift and placing your feet approximately shoulder-width apart your toes, your shins touching the bar.
  3. Then, squat down until your thighs become parallel to the floor. 
  4. Rest the bar on your thighs and close to the crease of your hips.
  5. While in this position, tucked both arms under the bar to secure it in the crooks of your elbows.
  6. Maintain this position – your back flat and torso are upright, while muscles of your hamstrings, glutes, and spinal erectors are contracted. It will help you to squat the weight up until your knees and hips are fully extended.
  7. Next is to use a force that will go against the bar’s tendency. It will pull you forward as you descend back into a deep squat.
  8. While doing this position, let your elbows sink between your legs until the bar touches your thighs. Then immediately reverse direction.
  9. Make sure that at the end of each set, rest the bar back on your thighs. It will quickly switch back to the narrow pronated deadlift grip. 
  10. Your hips will be hinged to set the bar back on the floor.

The effects of this workout can be added with the barbell front squat and Romanian deadlift.

Sharing My Thoughts

The full-body barbell workout makes our upper, and lower body muscled to develop. Many activities can be combined, so you will have the full-body workout using the barbell. However, if you are a beginner, you should start with simple routine exercises. Then increase the weight for more strength and power as long as your body can conquer the advanced full-body barbell workout.

Best Ways to Exercise at Home-Most Engaging Workout with No Injury

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Best ways to exercise at home are essential in our lives more than ever since gym closures are one of the protocols in this quarantine time. However, it should not be an excuse for you to skip exercising. Remember that exercising is one of the things that our body needs to prevent symptoms of coronavirus and other diseases.

The best ways to exercise at home can be in many forms, and there can be various routines you can follow. Still, I will discuss some simple and effective ways to do exercise at home. Since you will do exercise at home, the first thing is to consider suitable the area at your home and the and equipment you will be using. Not to mention your capacity to perform and discipline to strictly follow the schedule of exercises at home is a vital issue to make it a success.

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Yes, it will be inviting for you to sit and enjoy watching Netflix that you almost forgot to move around and exercise even a little bit. The best ways to exercise at home should be on schedule. 

Take it from me; my gym schedule is always Saturday to destress and increase emotional balance and improve healthy hormones. But this time of the pandemic, I almost forgot my schedule of exercising. The result? Well, it was devastating.

But it was not a long term effect since I found some options to do a workout at home. These exercises helped me to overcome anxiety and depression. It builds up positive hormones and prevents me from different diseases. 

So here are the best ways to exercise at home. Aside from it will keep your system up and going, these exercises are free, and you can do it without exposing yourself outside.

Engaging Best Ways to Exercise at Home

Small Equipment

JmpdfjRopdassfIf you are like me and always looking for a workout at home using small equipment, I think you should try these workouts.

In my case, since staying at home is the new norm, I tried aerobic, resistance, and exercises for flexibility.

For aerobic exercises, I use jumping rope since we have a porch where I could hop, skip single footed, side to side, running, big jumps, or swinging the string in reverse.

Then I used some bodyweight, of course, the weight should be compatible with what I could carry out. The weights are not necessary. As long as I feel my heart elevates to a certain level and maintains the intensity.

When using resistance bands with weights can add tension, so it will be harder to move the loads. Dumbbells and kettlebells are the best equipment to do with resistance bands. Doubling the pressure of this equipment will give the weight.

At the end of the best ways to exercise at home is self-massage and stretching. It will improve the flexibility of the body.

Virtual Training

Best-Ways-to-Exercise-at-Home-Most-03Staying indoors is not bad for some people as long as internet connections are around. Now, it is one of the essentials and has many advantages. Like for instance, online workout. I got my routines just by watching videos online that give out options on how to do the best ways to exercise at home. It works for some individuals doing a workout at home before the pandemic. And I know it by now why some people are hooked in workouts at home. For this reason, video tutorials for workouts are useful and easy to follow. There are also plenty of exercises to choose from. 

There are also custom training and nutrition plans that you can adopt coming from a professional trainer. Going to a gym will make a difference for sure, but following the schedule will improve discipline and commitment to workout.

Performing circuits is another option if the equipment is not available. Circuits are workout after another workout with repetitions on each set. It involves the whole body and the core while doing this workout. And as you increase the phasing, the body will feel the pressure and tension will become harder and rising.

Body Workouts with no Equipment

First of all, before doing a workout at home, start with no equipment, make sure that all considerations are checked.

To some individuals in self-isolation, pregnant, or with underlying health conditions, consultation with your doctors is essential beforehand.

You see, to be successful in the best ways to exercise at home, strength and balance exercises are essentials. Muscle strengths are needed to increase repetitions and performance of workouts like yoga, resistance training, and other activities at home.

In this pandemic battle, individuals in isolation at your home should not be a hindrance for you to workout. Instead, it should motivate you to move and perform movements and activities. 

These exercises also improve your health conditions while quarantines are being imposed. The long term effects of the coronavirus cannot be reversed instantly. It will take a long process for the body to process the changes. Well, it is inevitable.

So here are the best ways to exercise at home without using equipment and not injuring yourself.

First is the tricep dips using chairs. 

trcepschrThis workout needs a chair at home. While sitting on the edge of the chair, hold onto it with your hands. Preferably onto the front of the chair and place your feet out in front of you. Make sure to have legs either bent or straighten as long as your elbows are in a 90-degree angle before pushing back up.

Second is the top press-ups using the table.

Other than the chair, you can use the table. The incline press-ups using a table are one of the most natural furniture to use compared to bed, chair, or even a wall. Now, for the table, your hands should be placed on it while your legs are stretched behind you. Please make sure they are straight out nicely. Then lower your weight, but keep your elbow tight to your body and press back up. 

The third is squatting using your room wall.

As I said, plenty of time and things to do inside your home, so using the walls in your room is a thing. So, begin to lean on it and sit against it. Imagine that you are sitting in a chair at a 90-degree angle.

Sharing My Thoughts

The best ways to exercise at home have no real secrets. Every workout and exercise needs discipline and motivation to do the routines correctly. Of course, there are safety measures to be first checked before each workout. 

Body Shape Workout at Home: Effective Exercises for Fat Loss!

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The body shape workout at home will blow away your mind if you are wondering how to get to the gym now that a pandemic crisis is ongoing. Exercises at home can allow you to stay in shape and maintain to be physically fit. Yes, it is possible to have your body shape workout at home.

The body shape workout at home can give you a daily sweat like you used to have when kicking the gym. Now you will be asking what the exercises you can do for shaping your body are. 

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There are many workouts for body shape, and you can do it. I suggest you should start with basic since it is the beginning of your daily routine exercises. 

As for me, my first try of the body shape workout at home is not that easy. I faced difficulties perfecting the routines. But guess what, I overcame it after a while. My body got used to it, and with the daily routine, it changes my body shape. No more body fats and cellulitis are awkward while wearing shorts and mini skirts. 

The difficulties that I faced for the first few weeks are mostly about the time and familiarity of the movements. So I looked into different methods on how to perform body shape workout without getting injured.

How to Do Effective Body Shape Workout

Now, before getting started, there are a few things that you need to prepare and consider.

First, you need to have enough space, such as your living room. Also, you need to see if you have some substitute for equipment for the workout you will be engaging in. 

Deadlift

Body-Shape-Workout-at-Home-Effective-05I know you are familiar with the deadlift terminology. For the body shape workout at home, you want to try the single-leg deadlift. This workout is best for the body as you will be working your back, especially the glutes, hamstring, and back muscles. Also, this exercise improved balance for women.

To perform:

  1. Your starting position is standing on your left foot while holding a pair of dumbbells.
  2. Then lift your right foot behind you while bending your knee. This position will make your right lower leg parallel to the floor. Make sure that you keep your core engaged and your chest up during the entire movement.
  3. Next is to bend forward at your hips while lowering your body slowly. Do not push yourself in this position. 
  4. After that, push your body back to your starting position. While doing this, use your glutes to push your hips forward. Repeat this workout for 10.

Plank

Aside from deadlift, you can perform a plank. This body shape workout targets your deep inner core muscles or the abs muscles. The side plant is a good exercise that will stabilize your spine and power your workouts.

To perform:

  1. Start this workout by lying on your left side with your knees straight.
  2. Then prop your upper body on your sides with your left elbow and forearm.
  3. While in this position, raise your hips until forming a straight line from your ankles to your shoulders. Be still in this position for 30 seconds. As you progress, you can add up between 45 to 60 seconds per side.
  4. Afterward, turn to your right side and repeat from the beginning. 

Push Up

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Do you want to burn more calories than performing a side plank? Well, doing a pushup workout can make your entire body move. The muscles are working to burn more calories and body fats. This exercise trains your body to function in a pattern that improves performance for the whole duration of body shape workout.

To perform:

  1. Your starting position is your hands and feet on the floor. The distance should be more extensive than your shoulders but in line. The feet are close together.
  2. Then keep your hips lifted, and your core braced the entire time. While in this position, lower your body until your chest nearly touches the floor. 
  3. After that, push yourself back to the starting position. Fifteen repetitions can make the perfect push up workout for you.

High-Intensity Interval Training

This workout will need more of your power and strength. High-Intensity Interval Training or HIIT is one of my favorite exercises. For women, there are different levels, and this time we should start for beginners. So you would ask why HIIT? This workout will only need a shorter amount of time or a slow endurance exercise. But performing HIIT should only be twice a week or alternate with your other choice of body shape workout.

In HIIT, you will need cardio equipment like jumping rope, treadmill, bike, etc. Then for the duration, you can perform 3 minutes, but it will give you only half of the maximum effect. Other options are like 20 seconds for a 75% max effect and 10 seconds for the 100% max effort. You can repeat it ten times.

Step-Ups

sfO4NGl5Rmh5weqgsdStep up targets the muscles of your glutes and hamstrings. It creates more muscular legs and a tighter booty, which makes this workout one of the best exercises. The body shape workout performing the step-up required an excellent knee resistance. 

To perform:

  1. Your starting position is standing in front of a bench. Then place your left foot firmly on the step.
  2. While in this position, keep your chest up and your core engaged the entire time. By pressing your left foot into the step, it will push your body up until your left leg is straight.
  3. Afterward, lower your body back down until the right foot touches the floor. Do ten repetitions per side. Make sure you will not lose the balance and avoid leaning too forward or backward.

Bridge

Body shape workout can be seen in your glutes and back muscles. Perfect leg workout for women helps to create sculpted butt. But, the bridge workout will improve this exercise.

To perform:

  1. Your starting position is lying on the floor, face up with the knees bent. Make sure your feet stay flat on the floor.
  2. Then raise your body to form a straight line from your shoulders to your knees.
  3. While in this position, lower your body to go back to the starting position. Do 20 repetitions for this.

How does it affect our bodies?

Performing the body shape workout it will give your body movements and a lot of cardio. Following the routines will help you lessen the tension and schedule the perfect body shape workout.

The cardio workout will help you lose fat faster than other exercises. It also helps build strength. When you do workout for your core and lower body, you are building power for your entire body.

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While doing the workout for your perfect body shape, make sure that your movements are focused on the target muscles. Also, you can perform other exercises alternately. It will prevent you from getting boring.

To work out your lower body, make sure you are performing lunges and high knees to get the best result. It will also train your body on how to achieve balance. 

For the core, the workouts for this muscle group do not require equipment. These kinds of exercises are the easiest to perform at home. Since no equipment is needed, you can perform variations of the workouts for the core. 

To increase flexibility, you can perform several yoga poses. Yoga calms our muscles and improves brain function. With this, it also benefits our digestive systems and boosts immunity.

Sharing My Thoughts

Each body shape workout has effects on our body. Regularly doing it increases muscle mass and helps our body lose body fats. An at-home workout is an excellent alternative to doing exercises in the gym. It is also more convenient for the reason that body shape workout at home will give you the perfect sweat.

Self Care at Home, The Recommended Spa-Level at your Home

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Self-care at home does not need to be a professional stylist, derms, and manicurists to make a spa-level at-home beauty. Let us grab this opportunity while staying indoors to learn self-care at home. There are plenty of the best ways to achieve a spa-level skincare routine.

Self-care at home, aside from maintaining your beauty while staying indoors, can be a way to relax your mind. It is not a secret that this quarantine manifests the feelings of fear, anxiety, and uncertainty. Emotion and mental health at this time are crucial, so the best way to avoid this argument is to bring a sense of relaxation, such as a spa.

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At home, I did some spa-level self-care. The spa is my favorite self-relaxation, and it helps me cope with the quarantine. Staying indoors is all time is not that easy, and going to my favorite spa, salon, and derm clinic is impossible.

However, it should not stop you or me from getting a self-care routine. I tried many DIY skincare routines. Also, I gave my hair some treatment, and even manicure and pedicure did not escape my beauty remedies at home.

Cleansing

Why do we need to cleanse if we are staying indoors? Well, as part of any beauty care routine, cleansing is essential.

For my self-care at home, I do the double cleansing to prepare my skin. I used an oil-based cleanser for deep removal of makeup and unwanted dead skin cells. Then my second cleansing solution is foam or cream-based. Cream or foam-based cleansers are gentle cleansing solutions compared to oil-based. It keeps the pores cleaner.

After I did the double cleansing, I used warm water and a soft clean cloth, pathing my face. I made sure of the areas where oil and congestion of dirt reside.

Exfoliation

This second step of my self-care at home depends on the type of skin. There are different types of exfoliation that you can try.

As for me, I got oily skin, so the exfoliation solution that I used has enzymes, a powder that can exfoliate and polish skin after cleansing.

I tried using a liquid formula for exfoliation. But it became too harsh on my skin. My derm doctor advised me to skip using a liquid method unless there is a presence of blend chemical exfoliants. Also, it is better not to go over and do more exfoliation, which can damage the protective skin layer.

Facial Mask

Self-Care-at-Home-The-Recommended-Spa-03It is not the surgical or N95 mask. Beauty face masks are essential, especially staying indoors has a different effect on our skin.

Oily skin is prone to breakouts, so a clay-based or facial mask with vitamin C is what I used during my facial mask session. It is my favorite self-care at home because I feel relaxed whenever I use a facial mask. And I see the difference in the morning. My skin is no longer dehydrated, dull, and oily.

Steam

So you want to feel the real spa experience while staying at home? Well, I suggest you should do steam as part of the beauty routine.

I tried doing steam once. I fill a bowl with hot water and position my face over the bowel. Then I put a towel over my head. It will let the skin open up. For a twist of steam, you can put slices of oranges in the bowl. That will soften your skin while opening the pores.

Moist and Massage

For my finale of self-care at home, I used a quality moisturizer and an excellent massage to my face. The moisturizer will keep my skin hydrated. The massage, on the other hand, will give my facial muscles to boost blood circulation. Make sure that behind ear lobes, around the nostrils and forehead have been massaged. These areas are most neglected, so do not forget it.

Why is self-care necessary?

Self-care is essential even if you stay indoors. My self-care at home does not only focus on beauty, but I also mind my physical, mental, and emotional state. While staying indoors is required around the world, I never missed the chance of learning how to eat healthily, reduce stress, and exercise regularly.

Before quarantine, my self-care starts visiting my favorite spa, salon, and derm clinic. But with the busy schedule, these things became my last priority.

So other than beauty routines for my self-care at home, here are some over-all care to do.

Complete Rest

Self-Care-at-Home-The-Recommended-Spa-004Sleep is a massive effect on our health, both emotional, physical, and mental. With the quarantine being implemented, everyone is advised to stay indoors. So the tendency is sleeping late and waking up late. That could contribute to significant health issues.

My routine for proper sleeping is drinking enough water and eating at the right time. I skip drinking caffeine and sugar that could keep me awake until past midnight. I also make sure that my bedroom has enough light for me to sleep but keeping the bright light of the sun in the morning, which can wake me up too early. And no distractions like television, computers or laptops.

Workout at Home

Since going outside nowadays is not feasible, I simply make a workout routine at home. There are lots of exercises at home, like push-ups, yoga, sit-ups, and some workout that needs equipment.

Exercises while at home are necessary to boost your physical and mental health. At first, it will be hard for you to follow the sets and repetitions, but with a proper routine, the results will be surprisingly practical and visible.

Eating Healthy

ferecommended-Spa-05Aside from sleeping and exercises, I also make a diet for me as part of my self-care at home. Of course, it will be useless if I sleep and exercise correctly, but I have a poor diet. All the discipline will be of no use, after all.

For my diet meal plan, my secret for a healthy meal is avoiding artificial sugar, high carbohydrates, oily foods, and salty snacks. I choose to eat fewer carbs and high in protein. I avoid red meat and switch to white meat (chicken) and nuts for protein substitution.

On the bright side, I learn to prepare and cook my own food. Since I can do this, I control what I eat, and I can avoid those unhealthy foods.

Get Organized

Another self-care at home that I did is organizing my things. Decluttering my wardrobe, makeup kit, and shoe cabinet made my thoughts focused on what should be done more importantly.

Sharing My Thoughts

The effects of self-care at home can be felt when there is self-discipline, and you are focused on your goal. The results of self-care that you can do should have effects that will satisfy you.

Yoga at Home, Yoga for Everyone – The Complete Routines for Beginners

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Yoga at home should not be taken for granted as an easy workout because yoga can do a lot of things in our health. To be fit and ready, your physical, emotional, and mental health should be prepared all the time. Caught in the middle of a pandemic crisis is not a joke.

Yoga at home has no difference in doing a workout at home. Well, yoga, technically, is a form of exercise, but it doesn’t require lifting of equipment. Yoga is all about your body – how you move, think, and the combination of it.

Entering a yoga world can be daunting. In my case, I cannot decide whether to make yoga at home a big deal. There are many forms of yoga, and I tried each one of them to determine what will be my yoga at-home routine.

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You see, I am new to this thing. I heard and watched some videos about yoga. Well, I knew little about breathing exercises for yoga. But doing yoga is not that simple as it seems. There are plenty of gyms and studios for yoga exercises. But this time, it will be different because these places are close due to the pandemic, so my starting point is doing yoga at home. Online videos for tutorials are my backbones in yoga. If I have some questions, I asked my friend of mine, who is a yoga instructor. Well, lucky for me.

My friend, Yula, has been in yoga exercises for a very long time. She knows the dos and don’ts in doing yoga. As now that most workouts are being performed at home, Yula prepared some yoga routines to be done at home.

Essential Yoga at Home Routines

Hatha

Yoga-at-Home,-Yoga-for-Everyone-03One of the yoga at home you can start with is Hatha. Hatha yoga uses a combination of body posture (asanas), breathing (pranayama), and meditation (Dyana). These three postures aim to invigorate both your mind and body. 

Since this is the start of every yoga routine, it is known popularly for the slower-paced practice. The focus of this yoga at home is breathing and basic poses. That is why, properly doing this routine will make the next yoga easier to perform.

Vinyasa

After making yourself familiar with yoga body postures, breathing, and meditation, you will have to face the vinyasa. The vinyasa is called flow yoga because of understanding the fluid transitions between poses. So the critical thing in this routine is the breathing to synchronize with the movement.

Bikram

No sauna? Well, this yoga practice should not bother you if you are doing it at home. Bikram can be considered as yoga at home as long as you perform it in a place like a sauna. 

Traditionally, a Bikram is performed in a sauna-like room with at least 40 degrees Celsius and 40% humidity. The heat allows us to dig deep into the stretches while doing yoga. Each movement in this yoga builds stamina and flush toxins from the body through intense perspiration. 

If you are a pregnant woman who loves to do yoga at home, avoid this one. Also, those with heart problems, Bikram is not your thing.

Yin

Yoga-at-Home,-Yoga-for-Everyone-0545Familiar with the word yin? For yoga, this is a routine that needs excellent meditation. The posture on this yoga is mostly passive, which targets the connective tissues in the body. If you want to work out your hips, pelvis, and lower spine, yin yoga should be your ally. It is a slow pacing yoga because each movement is held for 20 minutes. So, patience is the key.

When you have a troubled mind, yin yoga is ideal for you to release the tension and relax your joints.

Iyengar

A form of Hatha yoga that focuses on ideal alignment. You will need to use blocks, straps, harnesses, chairs, and boards as props. The principle of Iyengar is linking asanas together. Without it, your Hatha yoga has no alignment, and for a beginner, basic postures will be hard to achieve.

Jock

Yoga at home, which focuses on strength and endurance rather than flexibility, is called a jock yoga. The routine in this yoga uses movements and strengthening postures. It is more enticing if you will perform it with contemporary music, which can work on stiff muscles. 

If I am asked, I prefer this yoga to make my stiff muscles to increase flexibility and improve muscle strength.

Restorative

Are you thinking of relaxation while doing yoga at home? Well, basically doing yoga is about relaxation, and the therapeutic routines will give your body a healing effect in mind and body. Remember that each yoga needs patience, and if you successfully incorporate restorative yoga in your routine, it will increase recovery from illness and injury. 

Ashtanga

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Are you doing a vinyasa style with six poses? This yoga is called an ashtanga. The movement sequence is sequentially at a rapid pace and synchronized with the breath.  

For beginners, ashtanga should be started with a slower-paced transition so the body can be familiarized with the basics and the exact style of this yoga. This yoga is best when having sleepless nights.

Prenatal

Yes, you read it right. Prenatal yoga is ideal for both expectant mothers and those who are due to labor. Correctly stretching and breathing will help the whole pregnancy months. 

An expectant mother should do this to make the labor more natural and faster. If the yoga starts later, it will create faint, sickness, and dizziness. 

Jivamukti

“Liberation while living” – this is the meaning of Jivamukti. A vinyasa style practice that is physically and intellectually intense, with themed classes. Chanting, music, and scripture readings are included, which means more physical workout.

Sharing My Thoughts

When I started doing yoga, it changed a lot in my body. But later on, with the discipline and following proper yoga routines, the benefits of yoga at home exercise my muscles and joints. It improves my breathing and movement after the lar practice of yoga.

Hair Care at Home – Worst Things to Avoid that Can Ruin your Hair

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Hair care at home is a real challenge, and you will be surprised if you are making one of the common mistakes of many. Top hairstylists uncover the underlying reasons why women are encountering the same problems. Maybe it is time to learn hair care at home for lesser hassles.

Hair care at home can be a try and error for many by using products endorsed online or from a friend. But what is the real deal when it comes to hair care at home is doing some “techniques” that ruined your hair.

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There are many false tips for hair care at home. I have tried some of these so-called techniques, and no wonder it has no effects on my hair. Because the thing is, hair care at home can be a cause of hair damage if not correctly done.

Here, I will be discussing the different mistakes to achieve most straightforwardly in our hair care at home. In my case, I have avoided these, and surprisingly my hair ends up beautifully. I maintained my healthy hair by avoiding the following.

Common Mistakes for Hair Care at Home

NOT Washing your Hair THOROUGHLY

Washing hair too often is not a problem when we realized that our scalp has issues. Cleansing is essential to our hair care at home. Like our skin, washing our hair should be thorough. Experts warn that the scalp can be congested with excessive oil, which attracts more dirt and debris. It can result in a foul smell, itchy, and irritated scalp.

The real deal for natural shine and conditioning is using dry shampoo and oil in between shampoos while washing your hair. It is my beauty routine for my hair care at home.

Rinsing your Hair with STEAMING HOT WATER

Hot water can also cause our hair to dry. It is incredibly damaging when you use hot water in rinsing your hair. Imagine using flat irons and hair dryers; the same goes when using warm water.

Instead, use lukewarm water when rinsing out shampoo. Then use cold water after you condition your hair. It will add shine to your hair.

FORGETTING to Use COLOR-SAFE Shampoo

A month ago, before the quarantine, I colored my hair and paid a visit to my salon once a week to have my colored hair treated. But going to a salon is a bit impossible for now, so I began looking for some remedies. DIY hair care at home is my first option. But it does not affect.

Looking carefully, I came across with a color-safe shampoo. Reading about this shampoo, I realized that I am making mistakes for my colored hair. So I started using color-safe shampoo as my hair care at home. Also, I add hydrating shampoo to gently cleanse my hair without losing the color of my hair. Plus, it gives moisture to my hair.

TOO MUCH Conditioner

woman-applying-conditioner-on-hair 10200Our hair needs conditioning. But too much of it can make the roots of our hair to produce excessive oil. Primarily, you are applying too much conditioner to your scalp.

For this one, you just need to apply more conditioner to your hair, 2 inches from the scalp. Make sure the conditioner depends on the length, thickness, and texture of your hair. Like other beauty routines, too much can overdose your body, and results cannot be achieved.

NOT Brushing your Hair BEFORE Wetting

Brushing your hair before getting a shower should not be forgetting. If you do this, you will make your wet hair easy to comb and to avoid tangles.

Tangled hair is the common problem of women after wetting their hair. To avoid, you should brush it before wetting your hair. You will see that your hair can be brush easily and no more tangled hair.

USING a BATH TOWEL to Dry your Hair

Hair-Care-at-Home-Worst-Things-to-Avoid-02A common mistake indeed is drying your hair with a bath towel. Immediately after taking a shower, you will use your bath towel to dry your hair. It is a common practice that needs to change.

Instead, I used a towel turban and made sure not to twist it aggressively. Make sure a comfortable way of tousling it. But you have the option to let your hair air-dry as I am doing this some times.

ALWAYS Ponytail-ing your Hair

Haircare at home includes styling your hair. Everyday hairstyles at home are ponytail and bun. It is the easiest way to tame your hair at home. No one can stop you, and it looks sexy, though.

But did you consider applying a serum or leave-in treatment before you do this? Like other ladies, I do these hairstyles at home. But of course, I used a serum when I observed my hair getting damaged after a few days of a ponytail. It is a habit that I cannot avoid, so instead of skipping it, I look for remedies to consider as hair care at home.

Using the Wrong Brush

Like makeup, hairbrush has different styles and use. If you are a keen observer, you will notice at a salon that your hairstylist is using a different hairbrush to style your hair correctly. These hair brushes depend on hair textures, the styles, and procedures of hairstyling.

For instance, natural boar bristle brushes are best for curly and straight hair. Paddle brushes, on the other hand, are used for straight hair of all lengths and ideal for day to day brushing. See the difference? Did you have the right brush for your hair?

TOO MUCH Dry Shampoo

applying dry shampoo 121Using dry shampoo is one of my favorites. But little did I know that using it too often and applying too much can have a build-up of oil in my scalp.

I almost forgot that dry shampoo does not require wetting my hair, so it means that oil and dirt are not washed away from my scalp, leaving my hair with impurities. It can lead to hair loss and a lesser chance for hair growth.

Therefore, try to wet your hair alternately in using dry shampoo. When using a dry shampoo, massage your scalp with your fingertips to loosen the oil build-up. Then use a hairbrush; preferable, the paddle brush distributes the natural oil through your strands.

TOO OFTEN Hair Coloring and Highlighting

Take a break – this is my mantra when using hair color and highlights. Obviously, when applying hair dyes, your hair is getting damaged. Some chemicals can cause damage to your hair.

But I learned that there are other ways on how to style my hair without adding color and highlights. I am talking about hair extensions. A bit extensive, but this will surely lessen your hair exposure to chemicals. But this can do the trick of transforming your tresses, adding dimension without using hair dyes. Is it amazing?

PRECAUTION before Using a Hot Tool

The heatshield is vital in any beauty care at home, may it for skin or hair care at home. Though you are not getting exposure direct in the sun, the hair can be exposed from hair iron and blow dryer.

So before using these kinds of stuff, you should apply a heat protector. Like what I did to my hair, I used a serum to protect my hair from damage of hairstyling.

NOT MASKING your Hair

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Hair care at home should be like what you are doing with your skin and face. Adequate attention to your hair is essential as well, so a way to take care of your hair masking your hair before any activity.

Hair masking can be done once a week or if needed. Your hair is too damaged; then you can do a hair masking regularly. It will bring back the health of your hair. An hour before the shower is the ideal time to mask your hair.

Sharing My Thoughts

Indeed, hair care at home is one of the beauty routines that I cannot let go after learning the mistakes I am doing to my hair. Since then, I make sure that I follow the simple rules in taking care of my hair. Learning how to take care of hair at home on my own is a skill that I am proud of. Because no one can take good care of our hair, but ourselves.

Chest Workout at Home: Pump Up Those Muscles with 1-week Training

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Chest workout at home is a goal since most of us are staying indoors, and hitting the gym is impossible. It is one of the exercises that you should try now that going to the gym is prohibited for the time being. Being at home is not bad, after all.

Chest workout at home can make you build muscles to your upper body in less than a week. It defines the need for your muscles to have some exercise. Imagine being at home and doing some workout that will give your muscles a stretch. Well, this is it.

Years ago, bodybuilders performed the chest workout at home. It is training between sets to improve muscle mass and build more strength for a more advanced workout.

The chest workout at home is more likely the same performance at the gym. Building new meat on your pecs is a new transformation after quarantine, so hold on tight with your t-shirts and sweatshirts.

Why are chest muscles important?

Muscles in your pecs are essential, like other muscle groups in the body. Chest muscles consist of two primary muscles – the pectoralis major and minor. This is why we call chest muscles, “pecs.”

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These muscles do not rest in the upper body for anything. The chest muscles attached to the shoulder and breastbone. Without these muscles, we cannot move our joints and hands, which means, how can we do our daily activities without our pecs?

Doing the Chest Workout at Home Without Equipment

Doing daily routines at home and work, basically everywhere, chest muscles are what we need. It supports our upper body for basic and complex movements. This is why we need some workout for our chest to maintain strength and increase power.

No equipment? No problem with that because you can perform a chest workout at home without equipment.

Push-Ups

Push-ups are the most common exercise you can do for your pecs; This is a classic workout but with excellent results. This training is for upper body workout to develop chest muscles. Do you want to know the technique? Make sure to use a wide grip.

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For a beginner, a regular push-up can be challenging. So here are some ways to start with, so your chest workout at home will not stress you out.

Incline Push up

This push up will help you to have less body weight while doing a chest workout. Remember, the steeper the incline, the less pressure your pecs receive.

Decline Push up

On the contrary, a decline pushes up targets your upper chest. It is not for a beginner to perform. If you have a decline push up as your chest workout at home, more bodyweight will go to your upper chest. Do you think you are okay with this?

The push-ups, as your chest workout at home, can have many variations aside from incline and decline. You can have clap push-ups. This movement gives your pecs a different pressure compared to regular push-ups.

In push-ups, a slow movement to pay attention while correcting the form of your body will have great conditioning results. Before doing another complex chest workout at home, this workout can increase muscle mass. Just by lowering yourself slowly and pushing it back to your starting position, it will definitely give your muscles impact.

Chest Workout with Equipment at Home

Workout equipment can be done at home, and you will be surprised by the quick result. At first, you will hesitate to do some workout at home because you will imagine big workout machines and equipment.

But the chest workout at home only needs equipment that is easy to carry. Just make sure you will have enough space for your workout.

Chest Press using Dumbbellsdumbbell-chest54gh

  1. Your starting position is lying on a flat bench with your hands holding the dumbbells at your side.
  2. Next, stretch your arms over your shoulder. The length should be the same as your shoulder.
  3. Then, descend your elbow slowly, which is parallel to the floor with a 90-degree angle. Inhale while doing this.
  4. Afterward, push the weights back up and exhale. Return to your starting position.

Like push-ups, the chest press has two variations – incline and decline formation.

In incline chest press, you can still use the dumbbells.

  1. Your starting point is lying on a bench with an incline dumbbell in each hand.
  2. Next, lift the dumbbells shoulder-width apart, arms extended, and rotate your wrists so that the palms of your hands are facing each other.
  3. Then, stay in control of the dumbbells at all times and lower the weights while inhaling slowly.
  4. Push the dumbbells upwards using the pressure coming from your pecs.

In decline chest press, the routine is opposite with the incline, but dumbbells will be your equipment.

  1. Before lying down with the dumbbells in each hand, make sure to secure your legs at the end of the declined bench.
  2. While lying down, move the dumbbells above your shoulders. It should be facing each other.
  3. Lower the weights slowly with your elbows parallel to the floor.
  4. Then bring the dumbbells up while exhaling. Your pecs should be contracting in doing this chest workout at home.

Chest Fly

  1. Your starting position is lying on a flat bench with the dumbbells in each hand, facing each other.
  2. Next, extend the arms above your chest, keeping it shoulder-width apart and your elbows flexible at all times.
  3. Then lower your arms on both sides, forming a wide arc to feel a stretch in your chest.
  4. After that, bring the dumbbells back upwards.

Make sure that this movement should be on the level of the shoulder joint. Not the arms and elbows.

Sharing My Thoughts

Indeed, the chest workout at home is just the basics of more advanced and sophisticated exercises. But the impact of this workout can be seen in just a week. If the routines are correctly done, the results will exceed your expectations. However, the exercise should not stress you out to lose weight instantly.

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