Get Your Thighs Thinner

  By mark stokes | September 29, 2011 - 3:36 pm | Get Your Thighs Thinner 9 Comments

How to Lose Flab and get your Thighs Thinner

Are you interested in flab-free, gorgeous thinner thighs? The following steps will help you attain your goal.
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Steps

  1. Stretch until your muscles are warm and do not pose any threat of cramping. Here are several stretches you can do:
  • Sit up straight on the floor and spread your legs out into a straddle split. Lift your arms over your head and bring your face down to one knee and attempt to touch it with your nose. Alternate between the legs. Once that becomes easy, turn your head to the side and touch your ear to your knee. Once you can do that, try putting your head down in the middle of your legs and attempt to touch your nose to the floor.
  • Stand up straight with your legs shoulder width apart. Bring your chin down to your chest, then up to the sky, then bend your head to the right, then bend it to the left.
  • Stand up straight on one leg, reach behind you and hold your ankle for 1 minute, then do the other leg.
  • Do flab-reducing leg exercises.
    • Alternate between running and walking for 20 to 30 minutes every day. If you can go longer, do so, and run for the majority of the time. Try to only walk when you are out of breath. Once you catch your breath, begin running again. However, if you cannot run, at least walk for an overall toning, going up hills and steps for greater intensity.
  • Do crunches. There are several forms of these.
    • The standard method is where you lay on the ground with your legs bent at the knee your arms crossed against your chest. Lift yourself up halfway, then slowly lower yourself back down, until your shoulder blades touch the floor (but not your head). Resume.
    • An alternate method is having your feet off the ground and holding them parallel to the floor. You can put your hand behind your head and alternate bringing yourself up to meet the opposite knee with an elbow.
    • There is also the reverse crunch: lay on your back with your legs in the second crunch form above. Then roll your butt off the floor by bringing your knees over your body using your abs. If you want more information about developing your abs and the foods that fight abdominal fat please CLICK HERE
  • Do squats. These are excellent. Do in a set of 8 to 12 repetitions. Use weights for greater intensity. If holding a barbell on your shoulders is too uncomfortable, grab the bar on the floor behind your legs, and stand and squat, with your eyes looking forward, back straight.
    • Do the chair pose for a couple of minutes at a time.
  • Try stairs. Running up and down stairs is great cardio for overall weight loss, and its especially good for your legs.
  • Do plies (look up ballet).
  • Follow good nutrition guidelines.
    • Eat breakfast every day.
    • Eat whole grains whenever possible.
    • Avoid junk foods of high sugar and salt content.
    • Drink low-fat milk.
    • Load up on fruits and vegetables.
    • Eat healthy snacks of mixed nuts and yogurt.

Tips

  • If your body aches the day after your exercise, that means it’s working. If it aches during your exercise that means you did not stretch enough and most likely have a cramp or that you’re not doing the exercise correctly.
  • Avoid junk food. Eat natural, healthy food.
  • Be consistent, as any toning program takes time to show results.

Warnings

  • If you experience any pain during exercise, seek medical advice. You may be pushing yourself too far.

 

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Bum Exercises

  By mark stokes | September 17, 2011 - 4:08 pm | Bum Exercises 1 Comment

How to Shrink a Fat Bum

Do you think that you are carrying too much weight in your posterior? Here is an exercise that will help you tone and shape your gluteus maximus.

  Steps

  1. Position your body on the floor on hands and knees.
  2. Extend right leg behind body fully! Make sure your foot is higher than your buttocks. Keep your head up.
  3. Bend your right leg at a 90 degrees angle.
  4. Raise your right leg up as far as you can go, then slightly lower your leg so that your knee is lower than your waist.
  5. Raise your leg up once more.
  6. Return to Step 1 after two upward movements.
  7. Repeat the same steps for the left leg.
  8. Do the exercise ten times with each leg.
  9. Do this exercise three times per week, on alternate days.

Alternate Exercises

  1. Get into the habit. In order for you to achieve this great goal, you MUST change your daily schedule around, because these exercises aren’t 5 minutes!! It’s best to do this when you’re doing yoga.
  2. Lay on your right side and make sure legs are parallel to each other. Lift right leg up straight and then back down. Do this 8 times. Switch to left side and repeat.
  3. Lay on right side and hold right leg up, bringing it down when bottom of the foot touches left knee. Then stretch right leg out again. Do this 8 times, then switch to your left side and repeat.
  4. Lay on right side and bring your knees up to your chest. Lift up right leg (don’t stretch!) and bring down when knees are touching side by side. Do this 8 times. Switch to left side and repeat.
  5. Get on all fours. Lay in the position you would be when going down in a push-up, but bring up the right knee to your front chest. Stretch out left leg as far as you can and start counting up to 10 seconds. Switch to left leg and repeat.

Tips

  • Do the exercise every other day for at least three days out of the week.
  • Results will come faster if this exercise is combined with walking and other aerobic exercises that work the hips and legs.

Warnings

  • Don’t be obsessed about this. Just be consistent and make time to do this exercise, and in time, you will see results.
  • Study healthy nutrition for help in achieving your goals. Avoid fad diets and unproven supplements. Basically, eat whole grains, fruits, vegetables, and yogurt, avoiding foods and drinks loaded with sugar and salt.

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