from Tumblr http://ift.tt/2bDGY1h via avoncosmetice.webs.comThe good sources of protein : Eggs are an excellent source of protein and therefore can play a major role in supporting natural weight loss. They’re a great form of slow release energy to keep you going throughout the day. turkey “Lean protein helps you stay fuller for longer; it has the amino acids that […]
2016年8月31日 星期三
Top 14 Healthy Foods To Lose Weight And Recipes - Health & Fitness Nutritional Supplements
Top 14 Healthy Foods To Lose Weight And Recipes - Health & Fitness Nutritional Supplements:
clive-anderson-healthy-lifestyle: Are you getting enough...
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veganfoodporncentral: Turmeric Chickpea Fritters
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The Easier Burpee Alternative That Still Gets Your Heart Rate WAY Up
Neustockimages / Getty Images
It’s no secret that burpees are one of those hard-as-hell exercises. Doing just a few reps will get you sweating and breathing heavily. While challenging yourself is a good thing, you don’t have to constantly train in struggle city. If you’re thinking about skipping the burpees that your at-home workout calls for, try the frogger variation (AKA half-burpees) instead.
“The frogger is a little less advanced—and a little less miserable, I think—with the same benefits as the progressed variation,” says trainer Hannah Davis, C.S.C.S. and author of Operation Bikini Body. Burpees are great for giving your heart rate a boost, which gives it that cardio edge, and are a great full-body strength challenge. Froggers also improve metabolic condition and strength, says Davis, so you’re not sacrificing fitness benefits, you’ll still burn serious calories, and you won’t lose your momentum during your workout by taking a too-long pause.
And while both burpees and froggers have big lower-body benefits, the way they work your butt and legs is different, explains Davis. The frogger involves quickly transitioning from a low sumo squat to a high plank and skips the vertical jump. “Your time under tension [when you’re holding the sumo squat] is, whereas the jump up in a regular burpee gives just a slight release,” she says. “Staying low in that sumo squat will improve your muscle endurance.”
Burpees are notoriously tough, but during any exercise, you should never feel bad about listening to your body and taking it down a notch when you need to. Here’s how to do the frogger.
Frogger
Whitney Thielman
- Stand with your legs wider than hip-width apart, knees bent, and upper body pitched slightly forward. This is your starting position.
- Place your hands on the ground in front of you, then jump your straight legs back into a high plank. Make sure you land softly on your toes, says Davis.
- Jump your feet back and bring your hands toward your chest to return to the starting position.
- That’s 1 rep; do 8 to start, then progress up to 20 as you get stronger, says Davis (and make sure you hit each one with good form). Start with just 1 set and do up to 5.
And once you’ve nailed the frogger? Hello, full burpee.
You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home
Related:
- 9 Low-Impact Workout Moves You Can Do At Home
- This Butt And Hips Exercise Will Also Help Prevent Knee Pain
- 7 Fat-Blasting Cardio Moves That Require Practically Zero Space
The post The Easier Burpee Alternative That Still Gets Your Heart Rate WAY Up appeared first on SELF.
from food2 http://ift.tt/2bPCbse via avoncosmetice.webs.com from Tumblr http://ift.tt/2bRndDF via avoncosmetice.webs.comI Did CrossFit 5 Days A Week For 1 Month And This Is What Happened
POPSUGAR Photography / Jenny Sugar
PopSugar shares what happens when one woman switches up her fitness routine for 30 days.
I don’t really want to share half-naked selfies of myself with the world, but I feel compelled to. Because after years and years of working out four to six days a week, running and training for half-marathons, sweating it out in yoga classes, and eating healthy, I have finally caught a glimpse of the kind of transformation I have been wanting ever since I can remember. And it’s only been one month.
This might sound like a PSA, but so what? I really do owe it all to CrossFit. I had been wanting to try it for years but through two pregnancies, working, and taking care of my two young kiddos, I just felt like I couldn’t carve out the time. It was kind of a lame excuse, actually, and I realized it was high time to make the time and do something for me. So on Mother’s Day 2016, I bought myself a $250 On-Ramp course for CrossFit. No it’s not culty, yes the workouts are frickin’ hard, and yes, the community support really is amazing and was the key to my success.
After completing that course, I decided to go all in and committed to going for one month, five days a week. Here’s what happened.
- Weight down: I have been the same weight for years, trying to lose those last pesky pounds that hide my muscles and make me look softer than I’d like. I was amazed when I stepped on the scale and realized I was at the weight that I lied about on my driver’s license. Down five pounds! I mean, that’s huge when you don’t have a ton of weight to lose. CrossFit smacked my weight-loss plateau in the face!
- Less to pinch: OK, so the scale isn’t everything. I also lost at least one inch around my waist. It’s not an enormous change, but I can totally tell in the photos because it’s the first area of my body my eyes move to whenever I look in the mirror. I have had a belly my entire life it seems, and I can finally see it slimming down and that little muffin top diminishing. I even noticed a little definition in my obliques!
- Arm definition: While brushing my teeth a couple weeks in, I happily noticed my biceps bulging but didn’t think anything of it until the month was up and people commented on my arms. “What have you been doing?” they asked. Someone else said when they hugged me, my arms felt stronger. Even the Comcast guy who came to fix my cable commented on my “guns.” I also noticed more definition in my upper back.
- Toned thighs: I’ve always had lean legs, thanks to running and inherited genes from my mom, but they look even more toned and defined. I slipped on a pair of leggings and loved that I could seen my quad muscles popping out a little. Thank you lunges and deadlifts!
- Perkier butt: I also inherited a flat butt from my mom, but a month full of squats, wall balls, and kettlebell swings have turned my flat rear into a more shapely, rounder, lifted bum. My husband has noticed, too. Bonus!
- More energy: I used to run for an hour in the morning from 6 to 7 A.M., and by late morning/early afternoon, I felt completely drained. My body felt exhausted, my brain felt foggy, and all I wanted was a nap. I craved sugar and chocolate because I thought it’d give me a pick-me-up. Of course, that backfired with an inevitable sugar crash, plus the extra calories didn’t help me lose weight. I didn’t feel tired once during this month-long CrossFit experiment. Even after getting up at 4:50 to make my 5:45 A.M. classes, I still had more physical and mental energy.
- Less hunger: Now this surprised me. I thought all that intense cardio and heavy lifting would leave me insatiably famished. But I felt way less hungry than I did after those hour-long runs. I never ate before those early a.m. classes for fear or puking, and by the time I got home, showered, and started working, I wasn’t hungry until 9 or 10. I was also inspired to eat better because I was putting in all this time and energy, and I didn’t want to undo all that by devouring half a box of Wheat Thins dipped in peanut butter.
- Varicose veins diminished: I thought the bulging blue varicose vein behind my left knee was the oh-so-special badge of honor I shared with moms everywhere. But after four weeks of CrossFit, I swear, it’s hardly noticeable. The increased blood flow from all that heart-pumping cardio works magic! I feel way more confident in short shorts and skirts now.
POPSUGAR Photography / Jenny Sugar
- Stronger overall: Carry three bags of groceries on each arm from the car to the house? No problem! Lifting heavier weights for just one month made me stronger and more capable of handling life’s challenges. When both kids’ heads accidentally collided when reaching for the same flower, CrossFit mommy power came to the rescue and I could bend down and lift 80 pounds worth of kid without my knees giving out with energy left to kiss both boo-boos! Running feels easier, previously difficult yoga poses like One-Legged Crow are doable, and come winter, I’m excited to see how CrossFit-strong legs tackle the ski slopes.
- Confidence: It wears on you when you spend years thinking about your weight while working hard to change your body and not seeing the results you’re after. Making a change that actually worked was life changing. I feel more confident and am just overall happier. I also realized that I like pushing myself and since CrossFit encourages you to to get stronger every day, I’m embracing this feeling of pride, and it’s inspiring me to keep pushing myself. I see now why people become hooked on WODs. It only took one month, but I’m addicted now, too. I can’t wait to see how my body changes in the months to come.
Originally Written by Jenny Sugar, PopSugar.
More from POPSUGAR Fitness:
- Why Running Isn’t Always Great For Weight Loss
- Tone Your Core, Stabilize Your Legs, and Balance Your Body With 1 Move
- New to Cardio? This Move Will Help Get You Started
POPSUGAR Fitness on Twitter
POPSUGAR Fitness on Facebook
The post I Did CrossFit 5 Days A Week For 1 Month And This Is What Happened appeared first on SELF.
from food2 http://ift.tt/2bCdNqA via avoncosmetice.webs.com from Tumblr http://ift.tt/2bIJY9D via avoncosmetice.webs.comveganflume: Snack: banana icecream made of 4 frozen bananas, 2...
from Tumblr http://ift.tt/2c7B5pH via avoncosmetice.webs.comSnack: banana icecream made of 4 frozen bananas, 2 tbs of maple syrup and 2 cups of frozen raspberries, topped with sprinkles 🌺🍌🍨
veganfoodporncentral: Ramen With Grilled Vegetables And Tofu
2016年8月30日 星期二
the-exercist: Peach and Roasted Jalapeno Gazpacho from...
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2016年8月29日 星期一
elephantsarevegan: Recipe for this super simple and easy yummy...
from Tumblr http://ift.tt/2bxFl3e via avoncosmetice.webs.comRecipe for this super simple and easy yummy veggie potatoe soup is finally up on the blog ➡ http://ift.tt/1S2S2nn ☺
beautifulpicturesofhealthyfood: recipethisblog...
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Popcorn Sweet Potato With Homemade Barbeque Sauce
This crunchy popcorn sweet potato is a goner the minute it’s in the bowl. The homemade barbecue sauce enhances its flavour, while garlic and ginger add spice.
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6 Fitness Rules To Follow If You’re Trying To Lose Weight
Paul Bradbury / Getty Images; Graphic by Jocelyn Runice
Losing weight is a process. It takes time, hard work, and yes, some sacrifices. You have to train consistently, maintain a balanced diet (and ultimately eat fewer calories), and make healthy lifestyle changes including getting enough sleep and reducing stress in your life. When you commit to losing weight you’re also committing to doing something good for yourself, and each step is another chance to do just that. And all of those steps add up to big results.
While there isn’t a quick fix for lasting weight-loss results, you can make sure the efforts you’re extending are the most effective things you can be doing. We tapped a few trainers to share the best fitness tips they share with their weight-loss clients.
1. Be consistent.
Losing weight isn’t just a physical transformation, and the process can be stressful emotionally, too. “Sometimes when people feel they aren’t losing weight as quickly as they would like, they get upset and can lose motivation. Everyone’s body is different and for some people it takes a lot longer to lose weight than others,” explains Tamara Pridgett, personal trainer specializing in sports performance and pre-/post-natal training. “I truly believe that if you are consistent and being honest about whatever program you’re using the results will happen.” Set realistic goals about your weight loss and continue to stick with your training even if you aren’t seeing immediate results. “Don’t beat yourself and stay true to your training,” Pridgett adds.
2. Don’t take on too much too quickly.
“Too often when you are trying to lose weight, clients will go 0-60 miles per hour, taking on too much too soon,” explains fitness expert Astrid Swan. A good starting point is four workouts per week. “You do not get overwhelmed, you do not burn out, and you can move things around to accomplish the goal,” Swan explains. And when you’re not in the gym, make sure you’re doing things you enjoy, she adds. “It is not about spending hours in the gym, it is about training smart and efficiently. Make sure the four days that you commit to your workout, you commit to yourself and you really put in the work.”
3. Train smart, train hard.
Grab something heavy and carry it—it’s a simple move you can do that has significant weight-loss benefits, explains Ashleigh Kast certified strength and conditioning coach, track coach, and founder of Sophisticated Strength. “At Drive495, my clients do heavy carries every session. Taking some heavy stuff for a walk has multiple benefits including increased stability (think core strength!) and increased fat loss. Additionally, your grip will get super strong for heavy traditional lifts down the line like deadlifts and pull-ups.” Of course you want to do heavy carries the right way; here’s a quick video showing a two-arm carry. “Choose heavy weights, something you wouldn’t be able to do much with except walk, and walk for 30 seconds then break for one minute. Complete as many rounds as you can,” Kast explains.
4. Continue to challenge yourself.
“A lot of people have the misconception that just because they want something it should happen instantly and be easy. For most people, especially when they are trying to lose weight, that’s not the case,” explains Pridgett. So understand that the journey comes with hard work and try to consistently challenge yourself along the way—that’s how you’ll start to see the results you want. “Evaluate the work your doing daily or weekly to make sure that you’re challenging yourself. If you’re still using 10-pound dumbbells for bicep curls even though it’s easy for you, it’s time to make that change. Nothing is always going to be easy, but allowing yourself to be as good as you can is so worth it.”
5. But don’t stress too much about your workouts.
Exercising consistently is important, no one is going to argue that. But, if you miss a session because you have to travel for work or can’t fit it into your already busy schedule, that’s OK. You’re still on track! “Losing weight is about 85 percent diet,” explains NYC-based trainer Diana Mitrea, co-founder of Stronger With Time. “Focus on creating meal plans that work for you and squeeze your workouts in when you get the chance. Don’t disregard a day and give up on your plan just because you missed your workout.”
6. And make sure you’re taking time to recover.
“I find that people get sometimes get competitive with friends and family about the amount of times they’ve worked out in a day or week,” explains Pridgett. It’s great to be proud of the time you’re spending at the gym, but don’t let someone else’s fitness program interfere with yours. Every body is different and everyone has different goals that require different training regimes. When you’re trying to lose weight it’s important to take time to recover fully—so don’t feel bad for taking a day or two off! “It’s so imperative that you allow your body to rest to prevent injuries and to ensure you’re workouts are being executed at a quality level. Remember quality over quantity,” she adds.
Related:
- 19 Exercises For A Butt That Won’t Quit
- Try This 5-Minute Abs Workout For A Spectacular Core
- 21 Pairs Of Workout Leggings That Are Comfy And Stylish
You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home
The post 6 Fitness Rules To Follow If You’re Trying To Lose Weight appeared first on SELF.
from food2 http://ift.tt/2c9bos6 via avoncosmetice.webs.com from Tumblr http://ift.tt/2bEF5P3 via avoncosmetice.webs.com7 Trainers Share The One Thing They Always, Always Tell Their Clients
Peter Muller / Getty Images
One of the benefits of hiring a personal trainer is the endless advice they can give you. However, working one-on-one with a certified pro can require some serious cash and schedule flexibility, both of which can be tough to spare. But just because you’re chasing down your fitness goals on your own doesn’t mean you have to miss out on all of the benefits of having a guide. These seven trainers may not be your personal trainer, but they’ve shared some pretty damn good advice with their clients—and they’re sharing some with SELF readers, too.
From the types of workouts you should be doing to the habits you should keep up when you’re not at the gym, these are some of the things trainers always, always tell the people they work with to get them where they want to go.
1.
Getty Images / Designed by Jocelyn Runice
“Clarity is key. Before working out with me, all of my clients have to be able to explain their big three: What do you want to get out of your workouts and why; what has stopped you in the past; and how are you going to avoid these obstacles and reach your goals? You must get connected with why you’re kicking ass in workouts—if the ‘why’ isn’t strong enough, you’ll lose your motivation.” —Lacey Stone, celebrity fitness expert at Lacey Stone Fitness
2.
Getty Images / Designed by Jocelyn Runice
“No matter the goal, commit to a plan [to get there] and stick with it. You can always re-evaluate your program and make modifications later, but change is a process, and it takes work, dedication, and perseverance.” —Jared Kaplan, Pilates and movement specialist, personal trainer, and founder of Studio 26
3.
Getty Images / Designed by Jocelyn Runice
“Be mindful about movement—it’s about the quality of how you move. One of the biggest differences between people who excel in fitness versus those that don’t is the mastery of the fundamentals. Think about it like constructing a foundation for a building—if you don’t have a stable foundation, you can’t build on top of it, so perfecting those basic and fundamental movements, such as squats, is so important.” —Noam Tamir, founder of TS Fitness
The post 7 Trainers Share The One Thing They Always, Always Tell Their Clients appeared first on SELF.
from food2 http://ift.tt/2bU7liy via avoncosmetice.webs.com from Tumblr http://ift.tt/2bNu413 via avoncosmetice.webs.comultrafoodie: (Via: http://ift.tt/17UQ9T8) Chocolate Hazelnut...
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I’m so sorry, I’m about to move to the Netherlands real soon so my posts will stay irregular, but thank you for being patient and not leaving me! 💕🌅
Left: Fried egg, onion/garlic mix and a fresh tomato with balsamic vinegar!
Right: Vegan vanilla semolina pudding and cooked Apple pieces with cinnamon!
2016年8月28日 星期日
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guardians-of-the-food: Shrimp Alfredo with Chard and Zucchini
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2016年8月27日 星期六
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4 Ways Serena Williams Keeps Her Workouts Fresh And Fun
This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is now available on national newsstands.
“I am who I am. I love who I am,” Serena Williams says in SELF’s September issue cover story. “Just that whole attitude of being strong and powerful—that’s something I can get behind.” (Read the entire inspiring interview here.) Williams serves her “bring it” perspective on the tennis court and in the gym. Here are four ways she keeps her workouts fresh and fun.
1. Mix It Up: “I’ll do one day of serving, then a day of ground strokes. I’m definitely an outdoorsy person, so for cardio, running is best, whether it’s distance or sprints. I also like ballet.”
2. Go Hard: “I usually do about two hours at the court and then an hour and a half or two at the gym. It’s intense! For me, clay season is really about being fit with your legs.”
3. Brand Out: “I take all kinds of dance: contemporary, modern and Lyra with a hoop. Venus wants me to try hip-hop. I like ballet, but I don’t do pointe yet—that’s a dream of mine.”
4. Sleep In: “When I was younger, I would always practice at 8 or 9 A.M. Now, I sleep until I wake up. Then I’m like, ‘The monster is awake—let’s work out!‘”
Custom top, Adeam, $795; ModaOperandi.com. Bottoms, $50; AllSisters.com. Hair, Ted Gibson at TedGibson.com; makeup, Matin using Chanel Ultrawear Foundation; manicure, Andrea Escorcia; set design, Cristina Forestieri; production, Select Services.
Related:
- 19 Exercises For A Butt That Won’t Quit
- Try This 5-Minute Abs Workout For A Spectacular Core
- 21 Pairs Of Workout Leggings That Are Comfy And Stylish
You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home
The post 4 Ways Serena Williams Keeps Her Workouts Fresh And Fun appeared first on SELF.
from food2 http://ift.tt/2ceGy2e via avoncosmetice.webs.com from Tumblr http://ift.tt/2bVgViW via avoncosmetice.webs.comThe Dumbbell Move That Works Your Back, Abs, And Shoulders All At Once
Rob Hammer / Getty Images
You know what’s better than that whole ‘two birds, one stone’ saying? Three birds, one stone. Take the rear-grip T, for example. It works your abs, back, shoulders in one amazing move that you should definitely try during your next workout. “Holding the bent-over position strengthens the core and lower back muscles, while the focus of the arm movement is on upper back muscles,” says trainer Hannah Davis, C.S.C.S. and author of Operation Bikini Body. It also requires some lower-body stability, she adds.
The way you hold the dumbbells in this variation (palms up instead of facing your body), helps engage your shoulder muscles. “A supinated grip encourages more rear deltoid muscle recruitment [than a neutral grip],” explains Davis. “It’s a great exercise for finishing those amazing shoulders off!”
All you’ll need to start is a light set of weights.
This is also a great move to add into your at-home routine if you’ve got a set of dumbbells ready to be dusted off. Unlike lower-body exercises, which respond to higher weights because the muscle groups are bigger, you can start pretty low with this exercise (so those three- to five-pounders will do just fine). “The muscle group you’re using [to lift the weights] contains smaller muscles that fatigue more easily,” says Davis. “Start with three pounds—this might be the only time you hear me say that—and nail the form. Then you can progress all the way up to 15 and beyond as you get stronger.”
Rear-Grip T
Whitney Thielman
- Stand with feet hip-width apart, holding dumbbells in front of your legs so the ends are almost touching, palms facing away from your body.
- Bend knees slightly and tilt forward at hips, keeping your neck in line with your spine so you’re gazing slightly forward. Make sure you’re not rounding your back, says Davis.
- Engaging your back muscles, lift your arms out to your sides to a T position. Keep your shoulders away from your ears, adds Davis—no shrugging!
- Lower your arms back to the starting postion.
- That’s 1 rep; do 10 to 15. Repeat for 3 sets total.
Abs: check. Back: check. Shoulders: check.
You may also like: 12 Ultra-Effective Arm Workout Moves You Can Do At Home
Related:
- A 4-Minute Abs Series You Can Do Before Breakfast
- 11 Ways To Make A Basic Plank More Challenging
- These 2 Moves Are All You Need For A Total-Body Workout
The post The Dumbbell Move That Works Your Back, Abs, And Shoulders All At Once appeared first on SELF.
from food2 http://ift.tt/2boNRhK via avoncosmetice.webs.com from Tumblr http://ift.tt/2boLlOH via avoncosmetice.webs.comintensefoodcravings: Grilled Sweet Potato Wedges with Zesty...
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therivercitymarket: Need a quick and easy, healthy dinner...
from Tumblr http://ift.tt/2bokU8X via avoncosmetice.webs.comNeed a quick and easy, healthy dinner recipe for this week? Here’s a great one :) ENJOY!
<3 Garden Chicken Supreme <3
**Be sure to SHARE to SAVE the recipe**
Serves 4
Ingredients
4 chicken breast fillets
1 teaspoon each dried basil, rosemary, sage and thyme
2 cloves garlic
2 brown onions
2 zucchini
1 red, 1 green and 1 yellow capsicum (bell pepper)
6 tablespoons olive oil
400g/14oz can chopped tomatoes
salt and pepper
2 tablespoons chopped fresh parsley
basil leaves for garnishMethod
1. Rub the chicken fillets with the herbs. Peel and finely chop the garlic and onions. Wash all the vegetables. Chop the zucchini. Cut the capsicums in half, remove the seeds and the white pith and cut into wide strips.2. Heat 2 tablespoons of the oil in a large pan. Add the chicken and fry for 8 minutes. Turn over and fry for another 5 minutes. Remove from the pan and keep warm.
3. Add the remaining oil, onions, garlic, zucchini and capsicums to the pan. Cook, stirring, for 10 minutes or until vegetables are softened. Add the tomatoes (with the juice) and season.
4. Cover and simmer for 10 minutes. Stir in parsley and place chicken on top. Cover and simmer for 10 minutes, garnish with basil and serve with brown rice or quinoa.
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9 Low-Impact Workout Moves You Can Do At Home
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There’s no shortage of awesome exercises you can do at home. But a lot of the moves that don’t require special equipment do require jumping, and that can be tough on your joints. Plyometric moves, like jump squats, tend to be high-impact, and whether you’re sensitive, sore, or just have testy downstairs neighbors, you might want to stock up on suitable alternatives. Having some low-impact moves in your repertoire can help save your knees, ankles, and more—without sacrificing too much intensity.
Low-impact exercises are less stressful on your body, but still get your heart rate up and work your muscles fully.
“The label ‘low or high impact’ has to do with the effect the movement has on your body,” says celebrity fitness expert Lacey Stone of Lacey Stone Fitness.
Explosive jumps, for instance, require you to land with the force of your bodyweight and can be a lot for your joints to absorb. Your feet don’t have to leave the ground for a workout to be considered high impact. “Boxing is a perfect example of an upper-body workout that’s high impact because you’re pounding your upper body joints into a bag,” Stone says.
“High-impact moves are great for increasing cardio capacity quickly, and they tend to involve jumping, which creates an elevated heart rate and increased calorie burn,” says Stone, “but they should be paired with low-impact workouts.” It’s all about balance and doing what is right for your body.
While low-impact moves may not seem as dynamic as plyometric exercises (or powerful as a killer right hook), they can be just as challenging. Ideally, you should have a mix of both high- and low-impact moves during a week of workouts, with more low-impact exercises if your joints already bother you. (If you’re experiencing pain, you should always consult with a doctor.)
Here are 9 effective low-impact exercises to get you started.
These moves, chosen by Stone, require only a set of dumbbells (or no equipment at all)—and they’re definitely not easy.
1. Dumbbell Thruster
Whitney Thielman
“When you do compound exercises [that work multiple muscle groups], you burn more calories because you’re using multiple parts of your body at the same time. It’s efficient for and incredibly effective,” she adds.
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
- Hinge your hips back and lower into a squat. Go as low as you can.
- Then push through your heels to stand and press dumbbells overhead in one movement.
- Return to squat and repeat.
2. Step Up With Reverse Lunge
Whitney Thielman
“This is an awesome exercise because it does double duty on your legs [with the step and the lunge],” says Stone. “Also, when you step up you have to engage your abs even more to help you balance.”
- Stand in front of a box or step, about one foot away.
- Step up with your left foot and drive your right knee up towards your chest.
- Step your right foot back to the starting position and step your left back into a lunge, lowering your knee toward the ground (make sure your right knee doesn’t go past your right toes).
- Step your left leg back onto the step or box to repeat the movement. And don’t forget to do the other side!
3. Bridge With Chest Press
Whitney Thielman
“This is a fantastic move for your booty, hamstrings, core, and chest all in one,” says Stone.
- Start lying flat on your back with your knees bent. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Hold a set of dumbbells in your hands
- Lift your hips up while squeezing your glutes, creating one diagonal line from your shoulders to your knees.
- Holding the bridge position, bring your arms out to your sides and bend your elbows to about 90 degrees, so your hands are towards the ceiling. Push dumbbells over your chest until they touch and slowly lower them back down.
4. Plank Jacks
Whitney Thielman
Your core and your shoulders will both feel the burn with this plank variation, Stone says. And you can always walk your legs in and out instead of hopping.
- Start in high plank.
- Keeping your core engaged, jump your feet out and in (like jumping jacks).
- If your wrists bother you, try this move on your forearms, like this.
The post 9 Low-Impact Workout Moves You Can Do At Home appeared first on SELF.
from food2 http://ift.tt/2bKtiiL via avoncosmetice.webs.com from Tumblr http://ift.tt/2ce0FxA via avoncosmetice.webs.comDo This 11-Minute Workout First Thing In The Morning
Tony Anderson, Getty Images
How To Do The Workout:
This routine, created by Toby Massenburg, group fitness manager at the soon-to-open Equinox Hollywood, is broken in to two circuits. During each circuit you will alternate between strength and cardio moves—and finish with a bonus core-targeting exercises. You will work hard for 20 seconds, trying to complete as many reps as possible, then you’ll have 10 seconds to recover before moving on to the next move. Complete circuit one twice before moving on to circuit two—and take one minute to rest between circuits.
Circuit 1 — do this 2x
1. Dumbbell Thrusters — 20 seconds
Whitney Thielman
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
- Hinge your hips back and lower into a squat. Go as low as you can.
- Then push through your heels to stand and press dumbbells overhead in one movement. Return to squat and repeat.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
2. Squat Jacks — 20 seconds
Whitney Thielman
- Start standing with your feet together.
- Jump your feet out and bend your knees to lower into a squat.
- Push off and jump back to the starting position.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
3. Renegade Rows — 20 seconds
Whitney Thielman
- Start in high plank with a weight in each hand. Your hips should be lifted and your body in one straight line.
- Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.
- Bring your right arm back to the starting position and repeat with your left arm.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
4. Jumping Lunges — 20 seconds
Whitney Thielman
- Start standing with your feet hip-width apart. Bend your knees then jump up into the air bringing your right leg forward, and left leg goes back so that you land in a lunge position.
- As soon as you land with soft knees, jump back up into the air and switch legs mid air to land with the opposite leg forward.
- Be sure to keep your chest up and core tight.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
5. Bicycle Crunches — 20 seconds
Whitney Thielman
- Lie on back, hands behind head. Bring knees toward chest.
- Straighten right leg as you bring right elbow to left knee. Switch sides and repeat
- Continue for 20 seconds, then rest for 10 seconds.
Now take a 1-minute break.
Circuit 2 — do this 2x
1. Froggers — 20 seconds
Whitney Thielman
- Stand with your legs wider than hip-width apart, knees bent, and upper body pitched slightly forward. This is your starting position.
- Place your hands on the ground in front of you, then jump your straight legs back, so that you’re in high plank.
- Jump your feet back and bring your hands toward your chest to return to the starting position.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
2. Alternating Side Lunges — 20 seconds
Whitney Thielman
- Start with your feet directly under your hips. If you want to make this more challenging, hold a dumbbell in each hand and your arms by your sides.
- Step your right foot wide to the side. Push your butt back and bend your right knee to lower into a lunge.
- Keep your left leg straight, your chest lifted and your weight in your right heel.
- Push off your right foot to return to standing, then lunge to the opposite side to complete one rep.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
3. Plank Hops — 20 seconds
Whitney Thielman
- Begin in high plank with the feet together.
- Tighten abs, and jump your feet to the right, bringing your knees toward your right elbow.
- Jump your feet back to plank and repeat on the opposite side.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
4. Reverse Lunge With A Twist — 20 seconds
Whitney Thielman
- Start standing with feet hip-width apart.
- Take a big step back with left foot and bend knees to lower into lunge while twisting torso over right (front) leg.
- Return to standing, then repeat with the opposite leg.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
5. Reverse Woodchops — 20 seconds
Whitney Thielman
- Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and bend your knees.
- Stand as you rotate torso right and lift your right heel, and bringing the weight across your body diagonally.
- Reverse the motion to return to the starting position.
- Do as many reps as possible for 20 seconds, then rest for 10 seconds.
- Repeat on the other side during the next set.
Related:
- 19 Exercises For A Butt That Won’t Quit
- Try This 5-Minute Abs Workout For A Spectacular Core
- 21 Pairs Of Workout Leggings That Are Comfy And Stylish
You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home
The post Do This 11-Minute Workout First Thing In The Morning appeared first on SELF.
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