Workout-techniques-2

Natural Ways To Prevent Sagging

Rather than going down the plastic surgery route to enhance the chest area, many women are instead opting for a cheaper and more long-term alternative – exercise. So, use a few of the exercises below to not only tone your body, but to also help prevent premature sagging of the breast tissue.

RELATED: Sex Vs Exercise – Which Is Better For You?

Standing Chest Press

1

  1. Stand up straight with your arms bended at the side.
  2. Hold light dumbells in each hand, then extend them inwards and outwards in slow, fluid motions.
  3. You should be able to feel the burn in your upper arms and chest area. It’s also a fabulous exercise which helps to straighten the vertebrae, and will give your body better posture in the long term.

Planks

getty_rm_photo_of_woman_doing_plank

  1. Lie down on the floor with your arms at a 90 degree angle.
  2. Extend your toes outwards until your heels are up in the air – this will also help press your body foreword.
  3. This workout is best for the core muscles, arms, legs and even the chest which is at the centre.

Ventral raises

3

  1. Stand up straight (or lie down – depends on which feels better) with a weight in each hand. Raise one arm upwards, then slowly alternate with the other.
  2. As your arm is slowly coming downwards, make sure it lines up with your hips.

Push ups

4

  1. Start with your palms flat on the floor and keep your knees down low on the mat for extra stability.
  2. Exhale on every upwards motion and remember to keep your arms bent at the sides.

Back extensions

5

  1. In the same position as the push up, put your arms over the side of your head, then lift and lower the upper body.
  2. This exercise will help to strengthen your arms, back, as well as the chest area by giving it an extra lift. Feel free to use a yoga ball to give you some extra stability if you’re just starting out.

Images via Oxygen Mag, Fitness Blender, iBodz, Womens Health Mag

April 30, 2015

Easy Barbell Exercises For Women

Barbell’s are one of the easiest ways to keep your fitness routine interesting, especially if you’re a beginner and wanting to stick to the New Years Resolution.

But sometimes women find it discouraging to train using weights since so many of us believe that we could develop a muscular physique, but this is far from the truth! Tone your entire body from head to toe with just five of these easy barbell exercises.

RELATED: How To Get Toned Without Bulking Up 

Deadlift

It is true, this exercise sounds a lot more difficult and scary than it actually is!

In reality, it will work your buttocks, and carve out those toned, sculpted thighs in no-time. Bend forward holding the barbell, then push back and upwards. Keep your head up to avoid causing strain or injury to your neck.

deadliftformbad

Sumo squat

Take your squat to the next level by using a barbell to maximise your entire workout routine. Stand with legs wide apart, and squatting, lift the barbell slowly upwards as your body begins to straighten out. For best results, keep the barbell as close to the body as possible.

sumo-squat

Incline bench press

Use an inclined bench to help workout the upper chest, as well as the arms and core abdominal muscles. Keep your back as flat as possible, then inhale and lower your arms until they are level to your chest. Grab a friend to come and spot you, as it can sometimes be scary if you’re a beginner.

369_2

Standing curl

Stand with your feet apart and curl your biceps until they have completely contracted. This is a must-have workout if you want to define your arms, and lose any body fat before swimsuit season!

Standing-Curl

Bent over row

Straighten your back with this effective lifting exercise which feels amazing once you get the hang of it. Slightly bend your knees for extra stability, then pull your arms back, and roll towards your chest. Make sure to stretch well before any of these exercises to avoid the dreaded muscle strain!

IMG_8417

Images via ThinkStock, Body Building, Elite Fitness, Supt, Gallery Hip

January 20, 2015

Victoria’s Secret Angel Workout Tips

Doesn’t everyone wish they had the body of a Victoria’s Secret model? Well now you can, with these easy workout tips which will surely motivate you to get moving!

Combined with healthy eating and regular physical activity, you can shed the Christmas weight before the new year!

RELATED: The Ultimate Arm Workout

Side lunges

Stand with your feet hip-length apart and take a step sideways. Bend your knee at a 90º angle, and repeat on the other side. Use a dumbbell to increase your stamina, and give your arms a workout as well.

1

Outer thigh lift

Use an exercise ball, and shift your weight over to one side. This exercise works the lateral muscles, and tones the entire upper-thigh. Make sure your legs are aligned, (one should be extended, the other bent). Keep the abs and legs tight as you elevate them.

leg-exercises-tb-outer-thigh-lift-1

Crunch

Who knew a simple crunch exercise would be so effective? Lie down flat on your back, and keep your knees bent at the middle. Position your hands behind your head (for extra stability and without putting pressure on the neck). Then simply crunch upwards before releasing back down onto a flat back.

tumblr_inline_mx41bxukVQ1rdu2za

Leg raises

Lie down flat on your back, and elevate your legs upwards. Keep them pressed together for extra stability, and rest your hands on the abdominal muscles. Lower the legs halfway, then slowly pull upwards without curving the back.

laige-reaises

Abdominal twist

Sit back into a chair position, making sure your legs are slightly bent. Relax your arms, and slowly twist from side to side.

skimble_mason_twists_kettlebell_1_full

Images via ChaCha, How Stuff Works, Sassy Fit Girl, Fit Dad Chris, Lean it Up

December 24, 2014

Workouts For A Better Bust

Want a bigger bust without going under the knife? There are a series of exercises designed to not only tone your bust, but have your chest looking firm and lean. The following workouts will also give you better posture, toned arms and target the upper, middle and lower chest muscles.

Push-up

A classic push-up is a great exercise to work the chest, core muscles as well as the shoulders and your back. If you want a harder workout, simply stand on your toes or even use a workout ball which will really test your strength.

Bench press

This exercise will really help you feel the burn since it works out the chest muscles and triceps – especially when used in conjunction with a workout ball. Just remember to keep your legs at a 90º angle at all times, and push the dumbbells away from your chest for a perfect workout.

Medicine ball

Working out with a medicine balls has many perks, one of which helps to tone the arms and chest muscles. Hold the medicine ball with both hands and extend your arms before throwing it down as hard as you can.

Burpees

Oh, the wonderful world of burpees! This workout aims at stabilising your body whilst also working out the pectoral muscles, shoulders and arms.

Tips

  • Always stretch before each exercise. This gets your muscles ready and won’t leave your body feeling as sore the day after. Jumping jacks and running on the spot are both great ways to stretch your muscles before getting straight into it.
  • Don’t only use these exercises to rely on a better bust. Eat well and regularly take part in some form of exercise such as jogging or swimming to really sculpt your body.

Image via Flip Beans

September 4, 2014

The Best Lower Ab Exercises Ever

Looking to tone up your body, just in time for the much anticipated bikini season? Some simple ways to shed those extra kilograms include eating right, avoiding processed foods and working out. The secret to a flat tummy is a series of simple but effective exercises which work out the abdominal muscles, and keep your body looking in fabulous shape.

Beginners

Bent Knee Hip Raise

  1. Start off by lying on your back, and keep your arms stretched out straight on your sides.
  2. Now bend your knees at a 90º angle, and raise your hips off the floor. At this stage, the goal should be to keep your knees above your chest. Then simply go back into the start position.
Bent Knee Hip Raise
Bent Knee Hip Raise

Lying Leg Raises

  1. Lie down on your back, and place your hands under your hips.
  2. Press your legs together and raise them upwards. Remember to point your toes, and keep your body straight.
  3. Feel free to use ankle weights for extra resistance.

Intermediate

Mountain Climbers

  1. Get into a push-up position, and keep your back nice and straight.
  2. Push your hips down to the floor, and bring your knee up to your chest. Switch legs in a climbing position.
Mountain Climbers
Mountain Climbers

Advanced

Jack Knife

  1. Using a fit ball, get into a push up position with your legs arched and your back straight as can be.
  2. Bring your thighs forward towards your abdomen and stop once your tip-toes are touching the ball.
Bosu Bicycle Crunch
Bosu Bicycle Crunch

Bosu Bicycle Crunch

  1. Hop onto a bosu ball, and raise both of your legs into an arched position. Make sure you’re in a position where you can keep your balance.
  2. Place hands behind your head, and keep your legs straight. Now bring one knee towards the chest, and alternate just like you’re riding a bicycle.

Images via TW Fitness, Will Run For Boston, Ground Report

August 18, 2014

Butt-Toning Exercises

Looking to tone your buttocks just in time for bikini season? With just a few months until the weather warms up, now is the perfect time to incorporate a few effective exercises into your daily routine. Simply clear your schedule, get into some workout gear and get started on these effective workouts at the comfort of your own pace.

Bodyweight squat

Stand with your legs apart and place your hands behind your head. This stance should give your body ultimate support before any workout. Then squat down into a sitting position. You should feel the burn in your thighs if you’re doing it right.

Butt Toning Exercises

High box jump

If you can’t find something sturdy to use for this exercise, try using stairs instead. With legs together, jump up and back down to strengthen your legs and buttocks. Keep arms raised and make a fist to give your upper body some support.

Butt Toning Exercises

Lunges

Lunges are extremely effective ways to tone up your body at home. Stand up with legs shoulder-width apart, then drop the left knee (this should ensure that both legs are in a 90º angle). Alternate each leg after your rep.

Butt Toning Exercises

Hip raise

Lie down on your back with your legs slightly bended (and make sure your feet can be placed flat on the ground). Extend your arms out on each side, then lift your buttocks up without moving your feet off the ground.

Butt Toning Exercises

Mountain climbers

This exercise is extremely useful since it also works out the core muscles and arms. Get into the push-up position (arms flat on the ground pushing up the rest of the body). Then extend each leg forward as if you’re running.

Butt Toning Exercises

Hip extension

Very similar to the hip raise, this exercise focuses on working out the legs and buttocks. Lie on your back with your arms at your sides. Extend one leg out as far as you can, before doing the same to the other.

Butt Toning Exercises

Tips

  • Don’t forget to stretch out your entire body before attempting any of these exercises. Some simple ways include jumping jacks and running on the spot, which also are a great way to warm-up if you’re feeling cold.
  • Wear appropriate shoes whilst working out. Not only will they help in your workout, but will be comfortable on your feet while attempting the exercises which focus on stability.

Image via No Need For Gear Fitness Training, Swell Fitness, Suburb and Diagnostics, Post Gazette, Irish Examiner, Youtube, Experience Phsyio

July 23, 2014

How to Get Toned, Sexy Legs

There’s nothing sexier than showing off a little leg in the summer. But if you’ve been hiding your pins behind maxi dresses and jeans, here’s how to tone, firm and turn your legs into your favourite feature.

Tip 1: Make lateral movements your mate
If your trainer isn’t tormenting you with lateral movements find a new one. Immediately. Moves with funky names like reverse crossover lunges, toe squats and single leg deadlifts shape and tone your inner thighs and bum, making your limbs look long, lean and toned.

Tip 2: Go upside down
The power of yoga goes far beyond bendy limbs and a calm mind, it’s also ace at influencing every system in your body – especially when you go upside down. Inversions are said to work on your cardiovascular, lymphatic, nervous and endocrine systems simultaneously, increasing circulation from your head to your feet, removing toxins and waste products, strengthening your immune systems and increasing vitality. How does this affect your legs? It gives them a break, allows blood to flow more freely and removes toxic buildup.

Tip 3: Boost circulation
Your legs are considered your second heart, cleverly pumping blood through your veins back up the body and defying gravity. How exhausting. Give them a helping hand with Electrical Muscle Stimulation (EMS), which helps boost your circulation, reduce swelling (no cankles here) and alleviate foot aches. Looking for a product? Try Revitive LV, $229.

Tip 4: Turn work into a work out
Whack in the headphones at work and listen to some up tempo music – it’s guaranteed to have you tapping your toes under your desk in no time. You’d be surprised how gentle foot and calf exercises underneath your desk like foot pumps and calf stretches can do for lean looking legs.

Tip 5: Get ‘appy’
Wear a pedometer – or download one of the many pedometer apps – and set yourself a daily step target. Try and increase your steps weekly for maximum results.  Incorporate some light cardio style exercise into your daily routine such as going for a walk at lunchtime or taking the stairs instead of the lift, try parking the car further away or if you catch public transport get off one stop early and walk the rest of the way.

What are your favourite exercises for toned legs? Tell us in the comments.

December 17, 2013

4 Weeks to a Better Body (cont’d)

Thursday

The day to hit your bum, legs and abs

– 20 minutes of cardio activity

– 30 leg kicks (15 per leg): Get on all four, keep your back straight, bring your knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

– 15 squats

– 15 lunges

– 20 pelvic liftsFriday

The day to hit your trouble spot

– for example if your abs need more work focus on the Thursday routine or the Monday routine, etc.

– 20 minutes cardio

What you should eat

Try to eat lean protein for lunch and dinner. Do eat leafy greens, such as spinach, green beans over starchy potatoes. Do avoid alcohol? contains so much sugar. Try to not eat high-calorie tropical fruits such as bananas and pineapple.

January 21, 2002