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Best Full Body Workout to Perform to Achieve Toned Muscles

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Full body workout can be an endless number of exercises that you can perform. There are at home or drill to be performed at the gym. But can you guess what can be the effective and best full-body workout for you?

The full-body workout that will best for you be those that you can easy-to-learn and could target multiple muscle groups. The goal of the full-body exercise increase strength and build muscle mass. You do not need to have fancy and expensive equipment for the full-body workout.

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When I tried doing the full-body workout, there are principles that I followed so I can achieve the goals. First of all, I always prepare to have floor space and some dumbbells. Dumbbells are simple equipment that can help tone my muscles. Then I started to move my body to perform other exercises as part of my full-body workout.

To fully understand how does the full-body workout helps you achieve your body goals, here are the best exercises which most athletes performed.

Top Exercises for the Full Body Workout

Before the workout, prepare the equipment you need. Moderate weight dumbbells can be your option as the beginning.

Each workout will need some warm-up. Exercises like glute bridge, dead bug, bird dog, and bodyweight squat would be your choices for warm-up before the workout.

For 30 seconds, you can perform the warm-up exercises. Make sure to have 5 seconds rest between each move and perform two rounds. A minute of rest can be done after completing both.

Then you can perform the dumbbell circuit like squat to overhead press, bent-over dumbbell row, and wood chop.

For the dumbbell circuit, you can perform each for 30 seconds, with 15 seconds rest in between. Complete this routine with 3 rounds. 

For bodyweight, you can perform skater hop, plank up-down, and v-up. Complete this routine for 30 seconds, with 15 seconds rest in between. Do three rounds for the bodyweight circuit.

Deadlift

Best-Full-Body-Workout-to-Perform-to-03In performing the deadlift, muscle groups like calves, thighs, glutes, core, lower back. It helps build strength with three sets and 8 repetitions. 

Suppose you were wondering why deadlifts are the foundation of all strength exercises. By performing this full-body workout, it will activate all the muscles, literally from toes to neck. Few reps can make you exhausted, and the last set can drain your energy so you should maintain rest in between.

It’s important to remember when doing a deadlift to make sure that you keep your back straight while your shoulders are open to prevent injury. Before the starting position, prepare yourself in an area of sitting down on the flow. Then that would be an excellent time to grab the bar and prevent you from actually reaching the floor. Maintain your back straight and your legs apart in shoulder-width. The next move is for your thighs and glutes, which will straighten your back. Then do the same on the way down, but it should be the other way around like bending your back then glutes and thighs. 

You can perform deadlift at home because, in this full-body workout, the body form is essential to pay attention to the exercise.

Bench Press

QsvcbYhyBench press workout targets the group muscles of pec, tricep, front shoulders, and traps. For this routine, the chest and arms will be useful if you do 3-4 sets and 8-12 repetitions. 

Traditionally, the bench press is a full-body workout that your elbows should be tucked in and concentrated on your pecs. It should move both ways. You can also do the bench press in a Smith machine if you are at the gym. The only good thing about this machine is to stabilize the bar. It will make the bar more comfortable to push. With that, a gym instructor can assist you. 

While at home, you can perform this using a flat bench or an incline one. It is what I do for bench press. I also used dumbbells, which is a more sensible way to perform it than working at home.

Overhead Press

qwefreEVfIn this full-body workout, the overhead press can increase the muscle mass of the chest, delts, triceps, and traps. It is also good to perform for shoulder definition by doing 3-4 sets with 8-10 reps.

Why this workout? The shoulders and arms muscles need to be developed to keep your back straight. It will also allow your core muscles to be flexible and to perform a perfect pressing up of the bar. Make sure that you avoid your chin. 

A tip for the bar makes its move into a straight line going up and down. It ensures that you bod your head back and forth while the bar crosses in front of it.

Squats

Best-Full-Body-Workout-to-Perform-to-04When doing squats, the muscles activated for this one are the glutes or the most significant muscle in your body. Thighs, traps, obliques, and upper back or lats are the muscle group that will benefit in doing the squats.

To activate your muscle groups in thighs, glutes, and improve core strength, complete the three sets with 8-12 repetitions. 

Why perform squat for the full-body workout? There are many brilliant reasons for you to start doing this. Squats are best with bar sitting on your shoulders. The right weight can activate a range of muscles aside from legs and glutes.

If you decided to perform squats with the bar on your shoulders, then the core muscles should be engaging as well as your legs. You can always choose the right weight for your bar, so you should not force yourself. 

Bent-Over Row

TcsdQs564This workout works the muscle group where lats, shoulders, forearms, and biceps as part of the full-body exercise. The glutes and back muscles are also the targets of this full-body workout. 

If you chose this workout, it would be best to widen the back and work on your biceps. Doing the bent-over row with 3 to 4 sets of 8-12 repetitions will surely give you a surprisingly best results. Bent over row is great for your arms and back. Core muscles are plus on this workout.

To do this, you have to bend over while you stood up, and your legs are shoulder with apart. Use an underhand grip when holding the bar. This way can activate bicep muscles and pull the bar close to your abs. Pulling it near your chest is not a good option. 

Sharing My Thoughts

Usually, people do the full-body workout 2 to 3 days per week, and then gradually increase it to 3 to 4 times. It is the movement in which all your muscle groups engage in working out. Using some equipment may help you to increase muscle mass and tone your muscles. When performing a full-body workout, you can expect the effects and best results of your entire body.

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.

Fencing Workout: A Considerable Exercises for Weight Loss

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Fencing workout is the best routine to utilize your time and energy. You don’t need to be a fencing athlete. Meaning even an ordinary individual can do a fencing workout. Let us just hope that no one will get hurt.

Fencing workout for professionals is a preparation for the game or tournament. But let us do the fencing workout more straightforwardly. This kind of exercise is unusual if you are not familiar with the basic movements.

So let us start with the basics. Just remember when doing fencing workout, you should prepare your body with two types of workout. These movements are called specific and transferable exercises. Only professionals can identity this easily. But let us not make it as a reason to stop at this point.

However, our primary focus now is the specific exercises for fencing workout. The particular activities involved movements that will develop and improve strength in your body.

Training in Fencing Workout

There are different kinds of training fencing workouts, which are strength and power. When you say strength fencing workout, it is not the apparent part of fencing workout. It means deeper, and that is what we are going to know.

The definition of strength is how much mass you can move with a particular movement. But when doing fencing workout, it is different.

And the power is defined as an explosive application of force and how well you move the mass.

Doing strength training in every workout is an easy job, but how about doing power? Power is less discussed in pieces of training and exercises, but it is vital as strength when you are doing fencing workout to be specific.

Strength is all about repetitions and performing different sets per session. Usually, in a workout training, there are suggested repetitions and sets to be completed. It will be the basis of the evaluation if you can perform strength workouts and determine what is the best routine for the training.

While power is taking the strength exercises and placing a time restriction on it, the goal is to complete as many repetitions as possible within the time frame and develop the power to your muscles.

So when it comes to fencing workout, there are some routines you should follow to condition your muscles in a different phase that can catch up in the fencing game.

Routines to Complete Fencing Power

Phase 1: Lunge

askdnflungeIt is the most critical move in fencing workout. When you make a lunge, it enables your core to endure a successful attack against your opponent. To do this successfully, it needs strength, flexibility, and balance. These combinations can make a powerful and successful lunge attack. It is essential to know that lunges will give you enough power for it. However, you should do different types of lunges to help your workout with fencing.

Broad Jump

Fencing-Workout-A-Considerable-Exercises-02Pay attention to your calf and Achilles, gluteus maximus, quadriceps, and your groin to have enough power for this workout. In doing a broad jump, it is a form of lunges that when you push off your back leg, all the muscles will help you accelerate your body forward to your opponent. It is a motion in fencing workout without using your front leg at all because the power of your body lies mostly at the back of the leg.

Long Jump

Are you talking about acceleration? The standing long jump is what your body needs. It is a simple yet effective way to overcome the focus of gravity while propelling your body forward. That is where a powerful lunge is based.

Vertical Jump

Fencing-Workout-A-Considerable-Exercises-03For the final step, a vertical jump can make it happen. These exercises can work on the overall ability to spring off the ground.

Improving Lunges for Fencing Exercises

Lunges can be useful in fencing workout, but it does not end that way. If you want to have incredible strength in their legs, you will need to know a speed skater movement. This motion can make your legs more reliable, which improves your lunge movement.

Other than speed skater, you can do a pistol squat as preparation and part of your routine. Bending the knee to a maximum 90 degree can focus and challenge your leg, which means that your strength can go beyond the usual. It will also help you cover more distance than your average performance of lunges.

Phase 2: Thrust

Once you perfect or let us say you are familiar with it, you will have to perform a thrust. The thrust motion is a technique used in fencing. But you can do it while doing a fencing workout. Even your perfect lunges motions, you will need to focus on strength and condition your body to make the final arm extension both faster and more robust.

Ball Toss

It is one of the thrust movements that you can do to build more strength in your arms. Using a medicine ball toss, you can have a versatile movement because of the lightweight. So even if you throw it on any surface, it will not cause any damage.

Testing your Arm Strength

In fencing workout, arm strength is essential. It needs to be more durable, and your body weight and positioning are significant to find strength. It is a way to test your arm strength. By using resistance bands, you can ensure if your arms have enough power. Strengthening your muscles to your shoulder is critical to a sturdy arm extension.

How to be Safe while Doing Fencing Workout

They say prevention is better than any cure, and the common injury that you might acquire when doing fencing workout is an imbalance.

Combatting imbalance needs both side sides of your body can avoid imbalance. Make sure that your hip positioning and strong emphasis should be placed on core stability and the transfer of force.

Phase 3: Know when you are ready.

Fencing workout can be evaluated and determined current strengths by observing standard testing measures, which include movement assessment. The imbalances, change of direction, and power test could be a sign that your workout needs improvement.

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Training is vital to have power in doing fencing workout. The nature of fencing sport is about velocity; a muscle firing movement is all you need. The action is all forward, and to improve the distance, you may perform exercises for power.

After learning about power, agility is also needed when doing fencing workout. Since fencing sport uses a weapon, you should learn the stability and ability to control your movement. Momentum is essential in fencing, so you should focus on rapid deceleration at various speeds all the time.

Sharing My Thoughts

Know your body composition if you want to know if you are ready for a fencing workout. In fencing, the most successful athletes are tall and lean with long wingspans. Reaching distance is also one of the significant factors.

Since it multi-joint, compound exercises with metabolic components and proper nutrition. You also need an adequate recovery workout. Consider doing yoga, breathing exercises, and stretching after the workout. Athletes also do this and more recovery treatments applicable to fencing athletes.

Why this kind of workout? Fencing workout can help you feel relax and focus. With your arm movements in different ways to know the pressure, speed, and lower body movement, the combination of your mind and body, making your progress possible.

Rowing Dumbbell, Burning Calories and Body Fats in 20-minutes workout!

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Rowing dumbbell is a really savior when it comes to calorie crushing. When doing exercise and different workouts, we are burning calories. That is why we are choosing exercises that can quickly burn our calories and, of course, body fats.

Rowing dumbbell is an ideal workout if you want a quick calorie-burning exercise. When we think of burning calories, the first thing that comes to our mind is going to a gym, and nothing is wrong with that. That is the right choice because surely you can achieve the goal of burning some calories fast is using the equipment.

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Dumbbell is one of the many types of equipment that you can use when doing a workout. The combination of this equipment with different routine exercises can give you a significant improvement. It builds muscles in your glutes and legs while burning calories and body fats.

So if you aim to increase muscles and doubling the burning of calories and body fats, you should try the rowing dumbbell.

In rowing dumbbell, let us set the rounds in 8. These rounds include rowing and thrusters. But this should be performed in 20 minutes.

What is rowing dumbbell?

Rowing dumbbell is a core exercise, and this drive can make as much as 30% of your arms and 70% to your legs healthier. Also, control in breathing is essential when doing rowing dumbbell. Consistency is also crucial as you go along.

The repetitions of 8 times should be done with consistency.

  1. Your starting position is resting the dumbbells on top of the shoulder. The force should come from your legs.
  2. Then hold the weights with your arms alone.
  3. Braced the core to control yourself down into the bottom while in the squat position.
  4. After that, drive it up with power and let your legs send the weights up and lockout of your arms.
  5. Then sink straight into your next repetition.

Advance Dumbbell Workout

Other rowing dumbbell workouts can help you achieve your goals. Here are the top dumbbell workout guides for you.

Barbell Row

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  1. Your starting position is holding a barbell in width the same as your shoulder. The barbell should be overhand grip.
  2. Then bend your knees slightly while bending over with your torso parallel to the floor at 45 degrees.
  3. Your next move is with the bar hanging straight down toward the floor while your arms are extended. Make sure you bend your elbows to contract the back muscles to pull the bar up to your stomach. Just keep your torso in the same position.
  4. Lower the bar back slowly and your arms in an extended position.

Why this workout?

The barbell row works the muscles in your stomach, which will make your body stable. By pulling the bar with force, it creates muscle contraction in your body. A classic workout for your back muscles, but it also gives strength to your torso.

Reverse-Grip Barbell Row

  1. Your starting position is the same as the standard barbell row. But this time, the underhand grip is on the bar. 
  2. Then bend over your waist into a 45 degrees position. Start with your arms hanging towards the floor while pulling the bar to your stomach.
  3. When you lift, maintain the angle throughout. Squeeze the contraction at the top and lower back down slowly. 
  4. Make sure your elbows are close to your body.

Why this workout?

This workout is one of the practical exercises for athletes as it hits more the lower lats than another overhand grip. It also makes a secure connection between muscles and minds. It is an excellent exercise for back muscles.

Single-Arm Dumbbell Row

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  1. You may start this workout by bending one knee with a hand on a bench opposite. Your hand should hold a dumbbell. 
  2. With your back level with the floor, start to bend over at the waist. Your head should be pointed down, but the dumbbell should be hanging straight toward the floor. Make sure to keep your arm extended and your palm facing in.
  3. Then keep your chest on the ground while pulling the dumbbell up to your waist. It will contract your back muscles, and your elbows bend.
  4. While reaching the top, squeeze your shoulder blades together and lower the dumbbells slowly. It should be like your starting position.
  5. Afterward, switch arms and repeat the routine from the beginning.

Why this workout?

This workout is set to have isolation in each arm. The rowing dumbbell provides a maximum range of motion but allowing you to focus on the weaker side. Meaning, this workout addresses imbalance issues. Unlike other exercises, the single-arm dumbbell row is using a bench for support. So you do not need to worry about your torso. Just remain focused on pulling weights and reduce injuries to your lower back.

Incline Bench Row

  1. Your starting position is lying facedown on an incline bench. Make sure your feet are on the floor while holding a pair of dumbbells.
  2. Then your arms should be hanging straight toward the floor, and the palms are facing each other. Also, keep your elbows extended.
  3. While in this position, make sure your back muscles are contracted to lead your elbows and pull the dumbbells straight up.
  4. Before reaching the top, squeeze your shoulder blades while your dumbbells are in the midsection. 
  5. Afterward, lower the weights to the start position.

Why this workout?

Rowing dumbbells in an incline position will maximize the isolation in the muscle group. Also, in this position, the legs are positioned in the right manner for your knees to bend. So balance will not be an issue in this rowing dumbbell workout.

Sharing My Thoughts

Doing some workout makes your body burn some calories and body fats. The rowing dumbbell can be a little complicated, but the results of this workout and alike can help you attain the body shape you need. A fit and well-maintained body cannot only be achieved with exercise but with a proper diet as well.

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.

Overhead Squat Workout: How to Improve Agility and Balance

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Overhead squat workout measures your strength and conditioning. So if you want to improve your agility and balance, this workout will do just fine with you. The overhead squat exercise is the real thing!

Overhead squat workout exposes your capabilities to strengthen your muscles and bones. This workout can be enjoyable, and you should know the full package when you start doing an overhead squat exercise.

Some of the health benefits of this workout are increasing the mobility of the joints of your entire body. It improves your sense of balance before doing more advanced training. Coordination and flexibility of your whole body are some of the benefits of doing an overhead squat workout. You can perform well and make a good foundation after doing several sets and repetitions of this workout.

Now the next question is mastering this workout. How can you learn the overhead squat exercise?

Overhead Squat Workout

It is not an easy routine for beginners, but we can guide you to perform it overtime correctly. It is different from bar deadlifts because in doing an overhead squat workout, you should be mindful of a few things.

Make sure that you are well prepared. Meaning, your eating habits and preparedness before doing the exercise should be the first thing you will do.

But what exactly are the steps you need to know for the overhead squat workout?

Simple Steps for Overhead Squat Workout

To begin, you will need a barbell for your workout.

1. Place the barbell over your head with the grip set widely.

Overhead-Squat-Workout-003The grip should be a snatch. You will need strength and mobility in doing this. The technique for this position is placing the barbell at the back of the neck. Your biceps should be in line with the ears, and the wrists should be extended. Your elbows are straight, and ribs are pulled in a neutral position.

2. Start to lower your body.

When lowering your body, make sure not to extend from the lumbar spine. Keep it to your core and brace your hips. If you are familiar with a high bar back squat, this position can apply the same.

3. Control and maintain the position.

Overhead-Squat-Workout-004While in the descent position, make sure to maintain this position until you have reached full depth. Your hip will be slightly below the knees with the foot on the ground. Make sure that there is pressure in your core, and you are pushing yourself against the barbell. It will help to keep your position accurately.

4. Ascend from your position.

From the full depth, make your body gradually ascend while keeping the barbell overhead. Make sure to keep the core tight and push yourself against the barbel while standing up.

5. Do some repetitions.

When you finally ascend, make some repetitions. Make sure that your knees and hips are fully extended, and your core and shoulders are stabilized. It is essential before starting over again. Do not forget to put pressure on your upper back and shoulders against the barbell.

How can it affect the body?

Maybe you are wondering why an overhead squat workout is an excellent exercise to your body, especially to your lower body, upper back, shoulders, and core.

With your shoulders, this workout will help your shoulder to be more stable when lifting heavyweights. For instance, the quadriceps are highly involved in your squat because of the vertical torso positioning. When you are in a deeper knee position, your shoulders will help you to ascend while remaining the barbell overhead.

Also, your core plays a significant role in the overhead squat workout. It supports what you are carrying overhead and makes you move throughout the full range of motion. Also, it helps you braced and stabilized the bottom of the squat.

Who is qualified for an overhead squat workout?

Imagining the intensity of this workout, you will be asking yourself – Am I qualified to perform this squat workout? Well, the answer is simple, and we can show you how to identify if one is qualified for the exercise.

The overhead squat workout is beneficial for individuals who are looking for power, strength, and physically fit.

This workout can give an individual the strength to shoulder for more stability. It also increases the mobility of the ankle, knee, and hips. But if you want to do powerlifting, you should not rely on this workout. This workout will provide you integrity, core strength, and shoulder stability.

On the other hand, if you want to increase squat patterning, this workout will give what you need. The ability to lift more heavy objects is a plus while doing this workout. But it also improves reflexes.

Our Insights

Being mindful of the routine and exercises, you can perform the overhead squat workout correctly. It is not an ordinary squat that you can play along, especially when you are a beginner. Remember that the overhead squat is a total body squatting movement. This workout can improve your squat technique and will enable you to perform correctly.

Strength or Cardio, which one provides Best Results for Mental Health?

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Strength or cardio – this is the common question of those anxious individuals who love to workout. These two kinds of exercises can give benefits to your body over time. So it is essential to know what it can do to your body.

Strength or cardio – you do not need to worry too much because these two have unique benefits. But if you want to improve your mental health, I suggest you should consider doing cardio exercises to increase brain functions.

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Cardio workouts are more favorable to increase mental health. Exercise for strength includes weight lifting. But make sure that if you do weight lifting, you know your capacity to lift. The workout you are going to do connects your muscles to your brain so you can assess if you are strong enough to do some strength workout.

If you want to know better about the mental benefits of cardio workout, you should know how it transforms simple exercise to benefit your brain. Choose what activities are suitable to increase your mental capacity.

Now, let us focus on what exercises can be done to benefit your mental health. Knowing both strength and cardio exercises will give you a better overview of activities that you can try.

What are cardio exercises?

Strength-or-Cardio-Workout-002So first, let us look into cardio exercises. Cardio includes running, and according to study, running can help you clear your mind. It increases positive mental results to forget dilemmas and worries.

I try doing cardio exercises when I want some peace of mind. For instance, doing aerobic exercises help me improve blood circulation. We know that proper blood circulation helps our brain with more oxygen.

It can be recalled that increased oxygen to our brain clears our mind, improved focus, and disregards overthinking or anxiety. Depression is a common issue among us, so that proper cardio exercises can lessen negativity.

Between strength or cardio workout, how the latter exercises help our body?

There are links between exercises and our brains and to be specific the cardio exercises. I am amazed by how the exercises are linked with mental health. But looking into some readings, I encountered the following studies on the difference in strength or cardio exercises.

It releases endorphins and binds endogenous opioids.

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Based on the endorphin hypothesis, cardio exercises increase our overall health, from physical to emotional to mental health. How does this happen? It is the result of the release of endorphins to receptor sites in the brain. Also, doing exercises make several subsequent binding of endogenous opioids.

It boosts overall health.

In my experience, I see the difference between exercising before and after and how it affects our life. Boosting our overall health is one of the right reasons why cardio exercises are essential. When you do this exercise, your body temperature will start to elevate, and every time you move, you will feel the blood rushing into your veins.

It distracts negative thoughts and refocuses your senses.

There have been studies that I have read about strength or cardio exercises. And what amazed me is the fact that cardio exercises like running, walking on a treadmill, and meditating can decrease stressful stimuli and feelings. It redirects your focus on things that can help you to be more optimistic.

It increases self-esteem.

I think that any of these exercises, strength or cardio, the most important is the health benefits that we can have. Finding the real power and making our physical and mind to be fit, there is no doubt that cardio exercises are what we need to do. I, for example, have been doing a routine activity that suits my schedule. Also, I have checked my capability to do workouts to test my agility and balance. And if I am feeling stress, perform the exercise to lessen it and increase my happy hormones.

Meanwhile, strength exercises give us some health benefits as well.

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In my search to find what are the health benefits of strength training, there have been some studies showing significant results of lifting for mental health. Here it goes.

It addresses depression.

Like cardio exercise, strength exercises help reduce symptoms of depression, especially among adults. Also, I did some low to moderate intensity strength training, and I found out that it changes something in my body and mind. I tend to think less of negative thoughts. So I imagine what about depression. So I want to believe how it helps those individuals who manage to perform mild to moderate depression?

It improves brain function.

Like cardio exercises, studies showed that strength exercises could improve cognitive function. Especially for adults, it enhances the decision making of a person and the focus on an issue or matter. Brain training is not enough to improve reflexes and other cognitive functions. The practice of coordination and balance help the brain to function as it should be.

What can we say about it?

Actually, strength or cardio exercises, either the two, can help our overall health. From physical, mental, and emotional health, these exercises give us excellent results. For instance, when it comes to focusing, these exercises help us to achieve our goal every time we are doing a routine daily.

When I tried it, each session of strength or cardio exercises, there have been many changes. Look closely with each routine and sets, so you will know what to be repeated for your workout.

Assessment of each workout daily is essential to achieve the mental benefits from your workout. It is not really important if you hit the gym or you are doing it at home. As long as you know the proper way of exercising, you will see the difference.

Home Workout Plans for Busy Mothers: Easy, Fast Routines to Burn Fats

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Home workout plans for busy mothers should consist of simple routines. Considering different workloads in the office, you will have lesser times for other things like workouts or exercises.

Home workout plans for busy mothers are exercises that will not consume so much time. The workout should be performed within 30 minutes to burn some calories. Therefore, choosing a set of activities to do should be based on quality rather than quantity.

Most mothers do not need weights. Everyday household chores like doing laundry can be useful to train to lift. Cleaning around the house can burn some calories with all the floor sweeping and mopping.

But for best results, nothing can beat the workout being done in the gym. However, you can do the same at home by using some of the things in your house.

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Workouts for Moms

Circuit

Circuit at-home is one of the home workout plans for busy mothers. While their kids are focused on their homework, a towel is the best tool if you will perform a circuit. This workout can benefit your lower body with 15 repetitions of hamstring curls; upper body by doing 10 repetitions of push-ups; lower body with 20 repetitions of jump lunge; and finally, the core muscles with towel pikes of 15 repetitions.

If you can spend some time going to the gym, mothers can do some circuit exercises. For 30 minutes, they can do 12 repetitions each of barbell thrusters, dumbbell squat and Press, single-leg dumbbell deadlifts, and push up with knee tuck.

Do the towel hamstring curls.

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Multi-tasking is a regular thing being a mother. So doing a workout is a good thing as a stress reliever. How to do it?

  1. To begin, bent your knees and heels backward using a towel on the floor.
  2. Lift your hips and squeeze your glutes by performing a bridge.
  3. While your hip is at full extension, extend your legs by pushing your heels out as far as you can.
  4. Make sure your glutes are not touching the ground.
  5. Once your legs are extended, engage your hamstrings then move your heels into the ground.
  6. Next is lift your hips and pull back in towards the body.

Finish push up with clapping.

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Let us add some routine while doing a push-up. If getting the fats is the problem, mothers can do a push up in between free time. For better results, here are the steps on how you achieve it.

  1. Your starting position is the traditional push-up. Make sure that your hands are more extensive than shoulder length, and your elbows should be around 45 degrees.
  2. While doing a push-up, squeeze your glutes, core, and lower your body at the same time.
  3. Perform the push up with clapping of both hands while pushing up yourself. It is a challenging routine to add to your workout.

Jump from a lunge position.

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Since being a mother is taking a toll with body shape and weight, making a jump lunge is one of the home workout plans for busy mothers. Mothers can try this exercise to get rid of extra calories and fats.

First, prepare your body in a lunge position:

  1. While standing straight and tall, take a step forward with your right leg.
  2. Then bend your knees about 90 degrees. While doing this, the right knee should be aligned with your ankle.
  3. The left knee is hovering over the ground.

Then ready your body in a jump position:

  1. While in a lunge position, jump into the air.
  2. Then alternate your legs while in the air so you can reach the ground with your other leg in the front position.
  3. Alternate the legs in each repetition.

Squat and Press using a dumbbell.

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For some busy mothers, doing squats and Press is one of the effective workout plans, and below are the simple steps to achieve it.

  1. Bend your one leg slightly and lower your torso to extend your upper body forward with your opposite leg behind.
  2. Make sure your body is hinging from the hip and glute.
  3. Maintain a neutral spine position throughout the exercise.
  4. Hold your dumbbells close to your body and lower to the ground. While doing this, be sure to stop around knee height.
  5. Make sure you feel stretched to your leg muscles and gluteal area.
  6. Afterward, you can pull the hips through. Then return to your position by standing up tall.

Quick Workout Plans for Mothers

We understand those busy mothers have no time to go to the gym. So these quick home workout plans for working mothers are essentials like preparing healthy food.

One way to burn calories and fats for busy moms is these 10-minute workouts using a jumping rope.

How to finish the 10-minute workout?

Using a rope, stand with your feet together. Then jump as high to clear the line under your feet. Land softly with knees slightly bent and aimed for one bounce per swing of the rope. You can do this for 2 minutes.

After that, land with your feet together, then the next jump, land with your feet apart. For two minutes, you can do this – the jumping jacks.

Now, let us level up with a little difficulty.

You can do squats with curls. It is a 30-second squat, so it should be quick. While standing with feet apart, make sure that it is shoulder-width apart before double up your jump rope. Then hold it down in front of your thighs with palms facing out. Bend your knees and lower your butt like you are going to sit in a chair. This is the squat position and maintains this position for a count of two with your elbow bend. Then you can start in your place and repeat this routine in 30 seconds.

You can do the jumping rope alternately for 2 minutes. Just hop first on your right leg for 10 seconds then do the same to your left. You can continue this alternately for every 10 seconds.

Okay, now that you know the squat position in jumping rope, you can do another routine with it. Doing a squat with overhead raise, you will need to have your elbows bent while holding the rope at shoulder height. Make this with your palms facing out and straightening your arms overhead. Count to two while maintaining this position and return to start. You can repeat and complete this routine for 30 seconds.

Afterward, you can jog for 2 minutes. Landing on your right foot, then the other foot is the right way to jog while jumping rope. Tiring, but you will enjoy it, so look closely at your watch.

Jumping rope is one of the home workout plans for busy mothers. So as the finale, you can do a high-knee march. For 30 seconds, you can do this by putting your rope to the side for this cool-down interval. Then you can march in place and bring your knees up to your thighs and parallel to the ground.  Then your elbows should be bent and swing your arms with each step. And you can return to your starting position.

Our Insights

Mothers should not be weary if you cannot go to the gym. With these home workout plans for busy mothers, you can do shortcut workouts but will burn calories and fats. Make sure you are in good condition, and all the household chores are settled before starting any of these.

Fat Burning Leg Workout, Effective Exercises Stronger Legs

Fat Burning Leg Workout, Effective

Fat burning leg workout is what you need to get slim and toned legs. Who would refuse to gain leg muscles, especially when you are fond of wearing shorts and skirts? Skinny jeans can look best for toned legs.

Fat burning leg workout has seen to be an effective way to lose some fats below your body. If you want to get the proportion size and build of your body, you have to try these workouts for your legs. Including this in your regular exercise can help you achieve your dream form and shape.

Leg exercises are more straightforward than you realize. But when you are overweight and seem to have difficulty in positions for a fat-burning leg workout, we have here some of the best exercises for you to try.

Make sure you are decided, motivated, and looking for the best results after you performed the fat burning leg workout. While doing these exercises, you will observe the differences to your hamstrings, glutes, calves, and thighs, especially inner muscles. Some of the fat burning leg workouts, you do not need to use any equipment, especially the heavy ones.

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Aside from toned muscle formation, doing fat burning leg workout will give you more muscular legs. It means that you can do more than a simple workout eventually. Regular exercises for your legs are better to have more strength and perform well if you do bodyweight exercises.

Actually, before doing heavy weight lifting and other exercises, you will need to have more robust legs to support your upper body. Other than that, more muscular legs can take you far when you are in a marathon. While doing training, fat burning leg workout will be essential, especially when you are eyeing for high-intensity training.

Benefits of Leg Workouts

There are other benefits of doing fat burning leg workout. One of those is strengthening the muscles and giving your body a sense of balance. Power is what the leg workouts provide to our bodies, and you must have this when you perform other training.

Simple exercises for your leg help your mind to focus on your core and improve your posture. For instance, squatting helps your glutes and hamstrings to have a perfect shape. And standing with your classic toned leg, you can observe the ideal form with your fitting pants or leggings.

Preparing your leg strength will give yourself more chances to make more complex moves, such as weights that will accompany some of this. If you take the fat burning leg workout seriously, you will achieve the perfect leg workout.

Famous Fat Burning Leg Workout

Workouts for your legs are not complicated but not easy as well. You can try a different fat burning leg workout, but you should know what exercise to begin with.

Squats

Workout-Squat-blondeSquats are a great workout and a common choice if you want to build sturdy legs. Your starting position should be standing with your feet with shoulder-width apart. Then you need to turn your weight slightly on your heels. Afterward, bend forward your hips while retaining your butt into a sitting position or a squat. Bend your knees the same with your thighs, which are parallel to the ground. While in this position, drive through your heels to stand back up straight. Make a squeeze with your butt, and keep the muscles in your core tight as you stand.

Another form of squats is the pistol squat workout. You are starting with the same position but your feet together. Then lift one leg a few inches from the ground, extending it forward as you flex your foot. With your right knee bent, hinge forward at the hips and sit back into a squat position. Lift your left leg the same height with your hip. Then extend your arms out for balance. Now, try bending your knee at 90 degrees. At this point, do not push yourself too hard if you cannot do it at first try. If you succeed, push your right heel to straighten your leg and return to the starting position. You can repeat this with your other leg.

Lunges

Workout-Effective-lungesReverse lunges are one of the workouts for your legs. If you can perform this fat burning leg workout, you will see the difference in your leg formation. First, you stand with your feet about shoulder-width apart then step backward with your left foot. Place the ball at your side and make sure one of your feet lands on it. Then bend both of your knees, creating two 90-degree angles. Afterward, push your right heel to stand again, but make sure you thrust your left knee toward your chest. You can repeat this on the other side and feel the difference between your legs.

You can make side lunges if you want to perform a fat burning leg workout. Standing with your feet apart about hip-width, you can take another big step out to your right side. Then bend your right knee while pushing your butt back. Make sure to keep a big step out to your right and bend your right knee. Your butt should be driven at the back, maintaining your left leg straight. Also, your chest should be lifted and your core tight. You can repeat this on the other side.

High Knee with Toe Taps

Fat-Burning-Leg-Workout-Effective-Exercises-05One of the effective leg workouts is the high knee with toe taps. This exercise starts differently. Make sure you stand facing a chair if you are at home or a bench if you are at a gym. Then put your hands on your hips. If you are not comfortable, you can place it on your sides. After that, tap your left foot on the bench and swap legs quickly and alternating each side. While doing this, make sure that you keep your back straight and your chest out the entire duration.

Leg Raises

Fat-Burning-Leg-Workout-Effective-Exercises-05The most common and favorite of many is the side leg raises as it is the simple and less effort fat burning leg workout. If you do not want to exert effort, this workout is for you. The starting position is lying on one side with your legs out straight on top of each other. Then make your torso up with your forearm or just make sure your chest is rested flat on the mat. While in this position, lift your top leg toward the ceiling in a slow and controlled movement. See to it that the lift movement will be coming from the hip and butt. Forget the lower back. Then you can return to start and repeat on the other side.

Single-Leg Workout

Fat-Burning-Leg-Workout-Effective-Exercises-05There are different single-leg workouts to burn fats around your legs and thighs. Slimmer legs are better than those with stretch marks and fats.

For instance, you can do the single-leg calf raises. Your starting position is standing with your feet hip-width apart. Then raise your left knee to your hip level, and toes pointed with your hands on hips. You can also put your hands behind your head, whichever is comfortable for you and will make it stable in your position. Make sure your core is tight as you lift your right heel as high as you can from the floor while balancing the ball of your foot. Stand still in this position for three seconds and lower the heel back down. You can repeat this on the other side.

With your glute bridges, you can perform a single-leg workout. Lie on your back and make sure your knees are bent and your feet flat on the floor. Then lift your right leg and make it straight out to your knee. Keep your thighs parallel to each other and point your toe toward the ceiling. Your heels should be pushed to lift your hips while exerting effort to your glutes. It should create one diagonal line from your shoulders to your knees; hold this spot for one to two seconds before lowering back down. You can perform this with the opposite leg.

Inner Thigh Leg Workout

Fat-Burning-Leg-Workout-Effective-Exercises-05You should never miss this workout to burn those fats in your leg. You can start in a single position like lying on one side with your legs out straight and stacked on top of each other. Make sure your torso is flat on the mat and propped up on your forearm. Then cross your top leg over your bottom leg. The crossing should bend your knee, making your foot in front of your bottom knee. After that, lift your bottom leg toward the ceiling in a slow and controlled movement. It should keep your torso stable the entire time. Then you can start with your position and repeat on the other side.

Another inner thigh workout is the inverted inner thigh openers. When you start doing this workout, you should lie on your back, the same with your knees bent and your feet flat on the floor. Then lift your right leg and make sure it does not touch your thighs. Then extend your leg up toward the ceiling.  Lower your right leg out to the right side as far as you can, slowly. It will make your hips and lower back glued to the floor. Then bring your leg back to start. You can do the same on the other leg.

Our Insights

You can choose different fat burning leg workouts as long as you can do it regularly. Also, it will be more effective if you can do it with a proper diet and meal plan. You should watch your calorie intake, especially after your workout.

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