Category: Bodybuilding & Fitness Nutrition

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Bodybuilding & Fitness Nutrition Diet & Weight Loss Exercises

4 Minutes and 28 Days to a Changed Body!

Nowadays, the plank is the most popular full-body exercise, which has helped millions of people worldwide to change their bodies and become fit.

This challenge is one of the best bodyweight stаtic exercises for toning and strengthening the core аnd the entire body in general.

This workout strengthens the buttocks, burn the belly fat, tones the legs and the arms, and straightens the backs at the same time. Eve though it may look easy and simple, it is far from an easy exercise, and provides incredible effects!

It is similar to pushups, but it is static, so they just tone and narrow down, do not decrease or increase size.

This plank challenge lasts for 4 weeks, in which you build your stamina and boost your strength levels. At the beginning, you endure the position for only 20 seconds and gradually increase the time every single day.

As soon as you reach 4 minutes, which is the final goal, you will be strong and lean, and able to perform even the most difficult exercises and physical activities.

However, the effects of this exercise are dramatically determined by the way to do it. Therefore, learn to perform the plank right:

You should keep the toes and elbows in a line with the upper body part, with the back straight. You should breathe deeply, and feel the tension in the abdominal muscles. Keep the  neck and the head straight, and contract the buttocks muscles, but maintain balance by dividing the weight between the elbows and legs.

When in a proper position, just try to endure it as long as needed.

  • Dаy 1 – 20 seconds
  • Dаy 2-20 seconds
  • Dаy 3-30 seconds
  • Dаy 4-30 seconds
  • Dаy 5-40 seconds
  • Dаy 6-rest
  • Dаy 7-45 seconds
  • Dаy 8-45 seconds
  • Dаy 9-60 seconds
  • Dаy 10- 60 seconds
  • Dаy 11- 60 seconds
  • Dаy 12-90 seconds
  • Dаy 13-rest
  • Dаy 14-90 seconds
  • Dаy 15-90 seconds
  • Dаy 16-120 seconds
  • Dаy 17-120 seconds
  • Dаy 18-150 seconds
  • Dаy 19-rest
  • Dаy 20-150 seconds
  • Dаy 21-150 seconds
  • Dаy 22-180 seconds
  • Dаy 23-180 seconds
  • Dаy 24-210 seconds
  • Dаy 25-rest
  • Dаy 26-210 seconds
  • Dаy 27-240 seconds

Dаy 28-аs much аs you like or cаn

The plank is an incredibly hard exercise, even though it is static. Moreover, there are another plank exercises, specialized to tone specific body parts, but the technique is still the same.

Yet, remember to always breathe deeply, and hold the body in the right position in order to achieve the desired effects. After the 28th day, your body will be fully transformed, strong, and toned!

Source: www.myhealthylifeguide.net

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Bodybuilding & Fitness Nutrition Recipes

No Flour Banana Pancakes – Easy And Healthy Fitness Recipe

All of us simply love pancakes since we were little! Pancakes are incredibly delicious, and can be combined with different jams, creams, fruits and nuts! Yet, if you are trying to lose some weight, you might need to consume something with less calories.

Well, we are here to make your wish come true!

We will reveal the recipe of another delicious type of pancakes, which do not contain flour! Actually, they are incredibly healthy and are a great protein-rich snack after your workout.

Ingredients:

  • 1 banana
  • 2 eggs
  •  Cinnamon

You can watch the whole method of preparation in the video below:

Enjoy!

Source: goodmorningcenter.com

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Bodybuilding & Fitness Nutrition Diet & Weight Loss

12 Simple Flat Tummy Workouts You Can Do At Home

Modern lifestyles have made it difficult to maintain good body shape to many of us. We always lack time or money to visit fitness centres, and our busy living has impaired our will power to follow strict diet rules or regimen. It is not always possible to control ourselves from not eating the delicious food. Fortunately, here are some simple workouts that you can try at your home and get a flat tummy!

Before you start this workout routine, you should know the size of your tummy to reduce it. For this cause, you should take a measuring tape.  Wrap it around your waist at your belly button, while you are standing up and check your girth. Make sure that the tape measure is level. For men, the healthy waist size is 40, and for women, it is 35 inches.

12-simple-flat-tummy-workouts-you-can-do-at-home

Flat Stomach Workouts

These are the best exercises that can help you to get flat tummy and you can have more benefits by doing these exercises regularly. No equipment is required for all the exercises mentioned below. Try them at your home and get your desired flat tummy.

Crunches

This is an amazing way to reduce stomach and to build strong abdominal muscles, so it should be performed by anyone who wants to get flat tummy.

Procedure:

Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart. Place your hands on both sides of your head. Take care not to lock your fingers or to pull your head up. Push a little of your back into the floor to engage the abdominals. Tilt your chin slightly and leave a few inches space between your chin and chest.

Now roll your shoulders off the floor. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor. Just be like that for a moment at the top and then move back down slowly.

Do this 3 sets of 15 reps.

Hindu/Judo Push-up/Dive Bombers

This exercise is also very beneficial when you want to flatten the tummy..

Procedure:

Put your hands flat on the floor and maintain a distance shoulder’s width apart. Keep your back straight and extend your legs behind in order to form the push-up position. Keep your feet wider than your shoulder’s width, so that your body is supported only by your toes and hands.

Start position: Take your hands in the backward direction towards your feet. Maintain your arms straight. Now arch your chest and body in the forward direction so that your hips move down towards the floor.

Final position: When you return to the starting position, straight your arms and arch your back, which will push your torso in the upwards direction. Thus, your chest is outwards and your sight should be in a direction above you.

If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required.

Repeat this exercise in 3 sets of 12 reps.

Burpees/Squat Thrust

Burpees are miraculous exercise to burn extra calories and make you stronger.

Procedure:

Position your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.

Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line. Then, return to start position, by jumping the feet back.

Repeat this jumping your feet out and in for 30 to 60 seconds for 3 sets of 10 reps.

Mountain Climbers/Alternating Knee-ins

Try this exercise to flatten your tummy fast by doing mountain climbers, which will give visible results very soon.

Procedure:

Place your hands flat on the floor, shoulder-width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor, so that your body is in a straight line, supported only on toes and hands.

Start with either leg. Flex your knee and hip at the same time to bring your knee up and then under your hip. You should keep the other leg extended completely.

Then, change the leg, extending the leg back which is extended and simultaneously flexing the straight leg until it is in the start position.

Repeat this for 3 sets of 15 reps.

Jump Squat

You can do this exercise without equipment. Just follow the below steps and reduce your tummy size easily.

Procedure:

Stand in the same start position. First do a regular squat, later engage your core and jump up.

When you land, lower your body and return it to the squat position again.

This exercise should be done in 3 sets of 15 reps.

Lying Leg Lift

Try it doing at home, and its results will be amazing! This exercise also doesn’t need any equipment.

Procedure:

If possible, use a bench. Let your legs hang off the edge that will increase your range of motion.

Place your hands under your glutes with your palms facing down. Keep your legs straight and hold a dumbbell between your feet if your need added resistance. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for one second.

Do this exercise for 3 sets of 15 reps.

Windshield Wipers

First it is needed to do cycling for several months to get your obliques strong. This is not an exercise for beginners. It is a core workout and is fun at the same time.

Procedure:

Swing left and right like a windshield wiper. In the start position only go for 45 degrees to each side. Now swing back and forth slowly.

When you are strong and flexible you can go to 180 degrees range of motion.

Do this exercise for 3 sets and 15 reps.

Superman / Extended Arms & Legs Lift

This exercise also strengthens your lower back and reduces your belly fat.

Procedure:

Lie down your face on your stomach with arms and legs extended. Keep your neck in neutral position.

Lift your arms and legs up towards the ceiling to form an elongated “U” shape with your body, while keeping your arms and torso stationary. Hold for 3 to 5 seconds and lower back down to one completely.

Do 3 sets of 15 reps.

Leg Pull-In Knee-up

This is another exercise which affects your your tummy as well as your lower back.

Procedure:

Lie down flat with your hands under buttocks. Keep your knees together and pull them in towards you and move your torso towards them. Lift your neck, head, and shoulders up as well. Hold and then return to starting position.

Do this exercise for 3 sets of 15 reps.

Side Plank

This one will definitely give amazing results on the size of your tummy and on your lower back.

Procedure:

Hold your whole body in a straight line with your elbow beneath your shoulders. Hold in that position as long as you can, but you should not let your hips drop. Repeat the same on the other side.

Do this exercise for 3 sets of 30 reps.

Inchworm/Walk Out

This exercise offers many positive effects for your body, so it is worth the try!

Procedure:

Stand straight with your legs extended. Bend over from your hips and touch the floor with your palms flat on the floor. Keep your legs straight as you walk your hands as far forward, and do not let your hips drop.  Take small steps and walk your feet to hands.

Do this exercise in 3 sets of 15 reps.

Plank

Lose your tummy weight naturally by doing this amazing exercise for 5 minutes a day.

Procedure:

Get into a press-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine to engage your core. Hold in this position for a few seconds, and prolong this with time, as you are more experienced.

Source: supertastyrecipes.com

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Bodybuilding & Fitness Nutrition Diet & Weight Loss Health Tips Healthy Drinks

5 Easy Ways To Burn Calories Without Dieting

Burning calories sounds great and all, but then comes the exercise, dieting, and lifestyle changes that none of us like to make. If you love to eat, and you feel that it’s healthy and good for you to have three to five meals or snacks a day, then this article is for you.

In it, we’re going to teach you how to burn calories without dieting. Too many people have the wrong idea, anyway. They think that restricting calories and going on crash diets is a good thing – that it helps them to lose weight. In the end, it’s unsustainable, it slows down your metabolism, and it runs you down.

5-easy-ways-to-burn-calories-without-dieting

The right idea is to eat enough, eat well, and burn those calories off with healthy lifestyle habits, a healthy metabolism, and a good daily regimen.

Here’s a rundown of the top five ways to burn calories without dieting.

1. Drink More Water

Most of us don’t know how dehydrated we are. Just drinking more water can be a great way to lose weight. See, a lot of us confuse our thirst signals with hunger signals. Keeping a bottle close by at all times is a good idea. Water does a lot for your body.

There are hundreds of health benefits to drinking lots of water. You should be drinking a lot of water, anyway. If you’re full of coffee, alcohol from the night before, and sugar, you’re probably dehydrated. Invest in a water bottle that you can take to work.

2. Eat More Superfoods

Add as many superfoods to your daily meals as you can. They’re chock full of vitamins, minerals, and other nutrients that will fill you with long-lasting energy and make your metabolism work better.

You don’t want to feel sluggish, tired, and worn out during the day, so don’t eat a sugary breakfast. Eat a superfood breakfast! Superfoods actually taste really great.

Many superfoods, like blueberries, goji berries, and yogurt, taste really great. If you just switch to a superfood breakfast, you’ll notice a profound difference in a short time.

3. Pick an Active Hobby

There’s nothing more fun than a great hobby you really like. It’s a great idea to find a hobby that you really love doing. Make sure it’s a physical one. It’s like exercising, but you don’t realize you’re exercising. It’s kind of like tricking your body into exercising.

4. Drink Coffee

Studies have shown that caffeine helps you burn calories faster. How about that? Just drink some fresh hot brew with your morning breakfast. It’ll put your body to work burning calories much faster.

5. Sleep More & Better

When you get plenty of sleep, you’re less likely to snack. When you get less than fours of sleep per night for a long time, your metabolism slows down.

When your metabolism slows down, you burn calories a lot slower. Eating more frequently actually helps speed up your metabolism, too. What you intuitively think about diet is probably wrong. You actually need to eat more – but eat the right stuff.

Sources:
http://bembu.com/how-to-lose-weight-without-dieting
http://www.nbcnews.com/id/37378884/ns/health-diet_and_nutrition/t/no-sweat-ways-burn-calories/#.VdgbDLS4lPM

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Bodybuilding & Fitness Nutrition Diet & Weight Loss

One Exercise, Four Minutes, 28 Days, New Body

Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one effective exercise- plank.

It is one of the most effective exercises to strengthen the central part (core) of the body. It may seem easy so beginners often skip it. However, it is the most powerful workout that will strengthen the muscles of the buttocks, arms and legs, it will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core.

Plank is actually remaining in the push-up position, so the muscles work in a similar way as with push-ups – not lengthened or shortened, but also deeply becoming stronger and more durable.

The Plank Challenge is designed to be completed in four weeks, gradually increased while time passes by. The first step of the challenge is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. Eventually, your muscle mass will be emphasized and your body will be ready for bigger challenges.

Correct plank position

The results of the challenge depend on the way you do this exercise. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.

Control your body to remain in the correct position, and the neck and head to be in the extension of the back with taking a deep breath and with the help of abdominal muscles. Distribute the weight on your elbows and your feet so that you can strain the glutes in addition to enhance the balance.

28-days Plank Challenge

Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 30 seconds
Day 4:  30 seconds
Day 5:  40 seconds
Day 6:  rest
Day 7:  45 seconds
Day 8:  45 seconds
Day 9:  60 seconds
Day 10:  60 seconds
Day 11:  60 seconds
Day 12:  90 seconds
Day 13:  rest
Day 14:  90 seconds
Day 15:  90 seconds
Day 16:  120 seconds
Day 17:  120 seconds
Day 18:  150 seconds
Day 19:  rest
Day 20:  150 seconds
Day 21:  150 seconds
Day 22:  180 seconds
Day 23:  180 seconds
Day 24:  210 seconds
Day 25:  rest
Day 26:  210 seconds
Day 27:  240 seconds
Day 28:  longest you can

This exercise is really demanding, which can be felt within the first twenty seconds. If you desire to work only on specific parts of the body, you should do different kinds of challenges, on the similar principle, but practicing other exercises.

Source: healthierwayoflife.com

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Bodybuilding & Fitness Nutrition Diet & Weight Loss General Health

3 Yoga Poses to Reduce Stubborn Belly Fat

Yoga is beneficial in many ways, and these three yoga poses to reduce stubborn belly fat can help stretch your body and clear your mind.

Using yoga to relax and meditate has long been accepted. The ability to strengthen and tone your body doing these exercises is overlooked but is still very effective.

Tadasana, or Mountain Pose

This pose is a good starting pose, as it gets the blood circulating better and prepares you for the poses that help get rid of belly fat.

This pose begins in a standing position, with feet flat, heels spread and big toes touching each other. Stretch your hands in front of you and touch the palms together. Next, take a deep breath and stretch your spine.

Raise joined hands above your head, stretching as much as possible. Next, stand on toes and point your eyes to the ceiling. Hold pose for 20 to 30 seconds. Take another deep breath and relax to the floor while exhaling.

Ushtrasana, or Camel Pose

This pose includes a backward stretch that tones the abdominal muscles. That helps reduce fat in that area as well. First, sit in Vajrasana, or the Thunderbolt pose. This pose is when you sit with knees together in front of you and feet tucked under your buttocks.

Next, lift your body so your entire weight is resting on your knees and your heels should be perpendicular to the ground. Take a deep breath and arch your back. Reach behind your back and attempt to hold your ankles.

Tilt your head backward and stretch. Hold the pose for 30 seconds. Exhale, relax and return to Vajrasana. Repeat this pose five times. These are the initial recommendations. It is a good idea to work toward holding the pose for 60 seconds each time and to repeat the pose 30 times.

Utanpadasana, or Raised Foot Pose

In addition to your stubborn belly fat, this pose helps the hips and thighs as well. For those struggling with pregnancy weight that has not yet come off, this pose will be extremely helpful. First, Lie on your back, flat on the floor. Put hands on either side of your body, palms toward the floor.

Next, take a deep breath and tilt your back and bring the back of your head to rest on the floor. Raise your legs to make a 45-degree angle with the floor. Breathe normally throughout. Hold the pose for 15 to 30 seconds. After that period, raise your legs so they make a 90-degree angle to the floor. Hold 15 to 30 seconds, then relax. Repeat 10 times.

Using these three poses is a good start to getting rid of belly fat, toning the body and relaxing the mind. However, there are other poses that can be incorporated into your routine if these get boring or stop being a challenge. Practice these poses and get comfortable, then rotate in others to give yourself a challenge and keep reducing your belly fat.

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Bodybuilding & Fitness Nutrition

Exercises To Restore And Strengthen Gluteal Muscles

The following article offers you extremely efficient exercises that will help you restore and strengthen the gluteal muscles.

exercises-to-restore-and-strengthen-gluteal-muscles

Building Up the Connection

Heel Press to Floor
– Lay on your back with your knees bent and feet flat on the floor in one line with the hips, knees, and ankles.

– Press your heel to the floor. Concentrate on the strength of the contraction at the buttocks. You should first try this one side at a time and notice if there is any difference in strength. If you feel the calves working too much, lift the toes up and press only the heels to the floor.

Pelvic Curls
– Lay in the same starting position as for the Heel Press.

– Begin engaging the buttocks as performed above in the Heel Press. Then bring the pubic bone to the sky and continue to roll up sequentially through your spine onto your shoulders. In order not to arch your lower back, make sure you are engaging your abdominals.

– Take care not to tense up your shoulders and neck here and carefully roll down to the starting position from the top of the spine.

-Extra Progression (Optional): Try with one leg extended to the ceiling with a flexed foot. As you lower your hips pull the knee of the extended leg to the chest and then press the hips back up while pressing the heel of the extended leg back to the ceiling.

Combining the Pattern

Single Leg Step-ups
-Start with one leg up on a step. The opposite arm is forward. Make sure hips, knees, and ankles are aligned and that the hip of the lead leg is not hiked up.

-Press down into the heel of the lead leg and step up to balance. As you are stepping up, move the rear leg forward with the knee on that leg bent at 90 degrees. To maintain a balance, allow the arms to switch naturally so they are again in opposition to the lower body.

– Stay tall as you send the leg that is up back down to the starting position. Repeat for as many reps as desired and then switch sides.

– Extra Progression (Optional): Try holding a kettle bell firmly overhead in the opposite arm of the leg that is lifting from back to up, keeping the arm in a neutral position throughout the exercise. The arm should make a straight line over the body. Bear in mind that the spine should remain in neutral position.

Lunges
– Step out with one leg far enough that when you descend, your knees bend at 90 degree angles and do not move forward beyond the ankles. Keep your hands behind your head and your torso vertical.

– the back heel will lift and the back knee will lower straight down as you descend until it almost touches the floor. Make sure the hips remain on the same plane. Also make sure the knees remain in line with the hips and ankles and do not push inwards toward the midline of the body.

– press down through the front heel to re-engage the buttocks and to return to the starting position. Do as repetitions as desired and then switch sides.

Deadlift
-Stand tall with the arches of your feet lined up with the outside of your hips. Hands can be behind the head to help keep the spine upright. Perform a “corkscrew” action, engaging the muscles of the legs while maintaining your feet in a firmly planted position.

– Flex at the hips by sending them straight behind you. This is the hip hinge, an important function for bending properly. As you continue to send the hips back in space, using this hip hinge, maintain the torso in one place so you eventually become parallel to the floor in a flat back position rather than collapsing and rounding the spine.

– Press the hips forward to bring the torso back to the upright starting position in order to re-engage the buttocks and legs.

– Optional Progressions: Use a kettle bell or weighted bar maintained close to the body. Once you are able to perform cleanly, progress to the single leg deadlift.

– Extra Progression (Optional): Add torso rotation towards the front leg while maintaining a stable base. Make sure the arms move in opposition to the lower body just like in gait.

This powerful program can completely restore your gluteus and even improve their condition. However, in cases of an injury and you suspect inhibited gluteals it is highly recommendable to ask help from a qualified professional who can determine what is causing the inhibition and thus organize a proper treatment.

Source/Reference: www.healthandhomeremedies.com
Included sources linked in Healthy and Home Remedies’s article: www.curejoy.com – Original Article Source

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Bodybuilding & Fitness Nutrition Diet & Weight Loss

6 Exercises to Get Rid of Bra Fat

When you put on your bra, are you horrified to wear a fitted shirt over it? Do you loathe the idea of putting on a bathing suit top because of the bulge that appears on your back?

Bra bulge, the fat that pours out above and below your bra straps, is something that many women experience and completely dread; in fact, it can make women so self conscious that they insist on wearing loose-fitting clothing in order to hide that unsightly back fat.

Back right side before and after weight loss

The Cause of Bra Bulge

Why does bra bulge happen? It’s a result of the weak muscles in your back. When the muscles in your back aren’t tight and defined, the skin around them becomes loose, and as a result, that dreaded back fat pours out of your bra, your bathing suit top or anything else that fits snuggly across that part of your back. Even if you are your ideal weight, you can still experience bra bulge.

How to Combat Bra Bulge

Fortunately, there is a way that you can battle that back fat bulge and get a smooth looking back. The cure: Exercise!

The only way to get rid of that back bulge is to strengthen the muscles in your back, and in order to strengthen the muscles in your back, you’re going to need to exercise. What type of exercises work? Here are six that will get your back looking great!.

  1. T-Raises: This is a great way to get rid of that bulge. To do a T-raise, stand with your feet hip distance apart while holding a dumbbell in each hand. Bend at your knees and lean forward while keep your back straight. Hold the weights in front of you with your palms facing forward and then move your arms to the sides, forming the shape of a T. Bring the weights up to your shoulders and lower them. Do 15 reps.
  2. Mountain Climbers – Get into the plan position. Bring your left knee toward your chest, put it back and then pull your right knee toward your chest, replicating the look of a climbing motion. Repeat the motion for 30 to 60 seconds.
  3. Rocking Plank – Get into the plank position. Using the muscles in your arms and your core, move your weight forward so that your shoulders and head are in front of your hands. Rock back to the starting position. Do 10 to 15 reps.
  4. Push Up – This classic exercise is a great way to strengthen the muscles in your back. Do a total of 30.
  5. Burpee – This is a killer back – and all over – workout. Start in the plank position. Pull yourself up to the standing position and jump up in the air with your arms above your head. Come back down and back into the plank position. Do this motion as quickly as possible. Do 10 reps.
  6. Single-Arm Dumbbell Raises – Lean forward, placing one hand on a wall in front of you. Hold a dumbbell in the other hand. Hold the weight down in front of your belly and slowly lift it up to your side. Do 10 reps and repeat on the other side.

Sources:
http://www.youbeauty.com/body-fitness-galleries/exercises-to-get-rid-of-bra-bulge/
http://www.shape.com/fitness/workouts/back-workout-6-moves-blast-annoying-bra-bulge
http://www.skinnymom.com/13-moves-to-banish-bra-bulge/

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Bodybuilding & Fitness Nutrition

Exercises to Firm and Lift the Breasts

Are your breasts not as perky as they were in your younger years? Sagging breasts are a problem that pretty much all women will eventually face. The effects of gravity, breast feeding and loss of elasticity are just a few of the reasons why the breasts start to head further south as you grow older.

If your breasts are starting to sag and you’re feeling just as low as they are, you are probably wondering if there is a way that you can perk them back up.

While you can’t turn back the hands of time, you can develop the muscles that lie under your breasts in order to make them look plumper and perkier, just like they did in your formative years.

If you’re ready to make your chest look younger than it actually is, give these breast boosting exercises a try.

The Dumbbell Bench Press

You can easily build up the muscles underneath your breasts by doing the dumbbell bench press. In order to do this work out, all you need to do is lie on a bench or on the ground face up, with a dumbbell (try 2 pound dumbbells at first and work your way up to heavier weights) in each hand.

When you’re ready, lift your arms up above your head and then lower them down until they are near the sides of your chest. Return to the starting position. Do this for a total of 10 reps.

The Pushup

Another great exercise to enhance the look of your breasts and make them look more youthful is the traditional pushup. You know; the type that you did in high school gym class and dreaded. They’re simple, straightforward and can do wonders for your sagging chest.

Just in case you forgot how to do a traditional pushup, all you have to do is lie on the ground, face down, with your hands flat on the floor near your shoulders.

Extend your legs and bend your toes. Push yourself up on your hands, and then lower yourself back down to the ground. Do 3 sets of 10 reps with as little rest in between each set and you’ll see a big difference in your chest (and your core) over the course of a few weeks.

Stair Pushups

Another great exercise to build the chest muscles and create the appearance of perkier breasts is the stair pushup. This exercise is done very similarly to the traditional pushup, only instead of laying flat on the ground, you rest your hands on a step of a staircase. Lift yourself from the step and lower yourself into the step. Do a total of 3 sets, 10 reps in each set, with as little rest as possible.

Overhead Dumbbell Press

For this exercise, stand up and position your feet so that they are under your hips. With a dumbbell in each hand, hold your arms at your sides. Lift your arms up above your head and lower them back down to your sides. Do 3 sets of 10 reps with as little rest as possible.

Give these exercises a try for a few weeks and you will definitely start to see a noticeable difference in the positioning of your sagging breasts.

Sources:
http://www.womenshealthmag.com/fitness/breast-lifting-exercises
http://www.livestrong.com/article/339870-how-to-make-your-breasts-firm-lifted/
http://exercise.lovetoknow.com/Breast_Lifting_Exercise
Featured image Via: belleza.facilisimo.com; Featured Image Source: www.healthwise.org

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Bodybuilding & Fitness Nutrition Diet & Weight Loss

30-Day Ab And Squat Challenge!

If you are like most people you are looking for an easy way to tone your abs, butt, thighs, and legs. These are the areas of the body that most people have a problem with on their bodies. For most people, these are the places where the majority of their fat is stored and seems to stick around.

While exercise alone is not going to be enough, it definitely needs to be a part of your plan for losing weight and toning your body.

The nice thing about taking a 30 day challenge is that everything you need to do is laid out clearly for you. The best part is, these exercises do not take up too much time, so there are really no excuses for not completing the challenge. Everyone has an extra 30 minutes or so each day that they can spend doing crunches and squats.

If you are ready to tone your muscles without a huge time commitment at the gym, this ab and squat challenge is just what you have been looking for. This video will show you the right way to do the exercises in order to prevent injury and to get the best results.

30 Day Challenge

Each day consists of three exercises, sit ups, crunches, and squats. As you go through the challenge you will increase the number of each exercise that you do each day, so your workout will take a bit longer in the end, but it is still not so long that you will not find the time to do it.

On the first day of your 30 day challenge start out with 10 sit ups, 10 crunches, and 25 squats. Increase the number of each exercise by five for each day. This means on day 2 you will do 15 sit ups, 15 crunches, and 30 squats. Continue this routine for 8 days.

The ninth day of the challenge is a rest day. On the tenth day start with 15 sit ups, 15 crunches, and 25 squats and work your way up by 5 each day until day 18, which is another rest day. On the 19th day start with 20 sit ups, 20 crunches, and 40 squats.

Day 27 is another rest day. On the 28th day of the challenge do 30 sit ups, 30 crunches, and 50 squats. Increase it to 40 sit ups and crunches and 60 squats on day 29 and up to 40 crunches and sit ups and 70 squats on day 30.

If you complete this challenge you should see a noticeable difference in your abdominal area as well as in your leg muscles. At the end of the challenge you can choose to continue adding more reps or starting the entire challenge over again. You may also want to consider adding in some other exercises for your arms and other areas of your body.

Sources and References:
https://www.youtube.com/watch?v=EuWz_jJNsTo
https://www.pinterest.com/30dayfitness/30-day-ab-squat-challenge/
http://30dayfitnesschallenges.com/challenges/core/