The Famous ‘No equipment’ Workout for the Ideal Figure

Staying healthy is a lifestyle; one that everyone should be following. Whether they are young teenagers or adults going through their mid life crisis, maintaining health is extremely important. It should be done through natural remedies such as working out regularly and following a healthy balanced diet or simply opting for weight loss pills.

Many individuals become too dependent on gym so whenever they don’t have access to it, they use it as an excuse to not exercise. Summer is coming and all of us want the perfect beach body, so let’s tone up with the following exercises that require no equipment whatsoever! Stay healthy, stay fit and look sexy.

  • Bridge Marches

Lie on the floor with your face looking up, knees bent, feet aligned on the floor and hands placed on your sides. Keep your hips up, so that your body is able to make a straight line between your shoulders and knees engaging the gluteus muscles throughout.

Make sure your hips stay up as you bring one knee to the chest, then back to the floor, and repeat with the other knee. Back and forth. Keep on switching between legs till until 15 sets are done. To gather support for balancing keep the hands flat on the mat/floor.

  • Mountain Climbers

Create a full plank state keeping your arms straight, hands should be below your shoulders and keep your feet together. Start from your right foot and take it as close to your chest as you can. Go back to the position where you started off from and repeat the act with your left leg.

Keep your lower back posture the same as you move your knee because this way you’ll be able to keep your hips balanced and right where they’re supposed to be. Continue doing so, until you’ve completed 15 sets. It’ll take about 30 seconds.

  • Bicycle crunches

Lie on the floor with your face a little up and your hips and knees folded at a 90 degrees angle in such a way that your legs are aligned in the air with the floor. Put your hands behind your neck to provide neck support. Make sure you lift your shoulders and keep them there during this exercise. Slowly twist and lift your chest towards your right knee extending it to your left, going off the mat. Then go to the middle and do the same for the other side. Repeat till 15 sets are done.

  • Push ups

Take on the standardized push up position putting your hands wider and aligned with your shoulders. As you move your body towards the floor, you take out your right foot and swing it towards the side trying to touch your elbow with your knees. Revers what you’ve done and repeat the movement with the other side. Keep doing it till you’ve complete 15 reps.

  • Squats with one leg

Stand straight on your right leg with the left one in the air, lifted a little up. Place your arms on the sides. Push your hips behind bending down your left knee to lower your body into a squat (keeping your right foot off the floor), putting your arms in front of you to maintain balance. Press through your left foot so that you keep standing and don’t fall forward. That would make one rep. So do 15 for one leg and 15 for the other. Keep in mind that your knee should align with your toes and chest is lifted the whole time you’re doing this.

  • Leg raises

Get down right on your hands and knees keeping your palms straight and flat on the ground and perfectly aligned with shoulders so the distance is maintained. Keeping your back straight, leaving no room for bending or movement, bend your right knee and move your leg upwards till the point where your right thigh is aligned to the floor but in the air. Slowly bring yourself back into the position where you started. Counting that as one rep, get on with 15 reps for the right side then 15 for the left.

  • Skaters

Stand straight on your right leg with your left foot in the air; off the floor. As you shift your hips back, bend your right knee. Make sure that during all this you’ve kept your toes facing forward. Keep your chest straight and up as you go ahead with your right foot into the floor, then jump out and over towards the left side as further away as you can. Come down softly on the other leg with your knees bent and toes facing in front. Repeat this movement, now towards the right side. Carry on with it till you’ve complete 5 reps of each leg.

Its better to work out and opt for diet pills.

How to lose post pregnancy weight with 5 effortless Tips

If you have been an exercise buff before you got pregnant, then it is a hard bullet to bite. No matter how much exercise you do during your pregnancy and how much you look after what you eat, you will gain weight. Once you have your baby, we are sure that you would want to get rid of that extra weight. Keep one thing in mind that if you are breast-feeding your baby, you can not go on a diet pills.

You need energy to breastfeed and keep up with your newborn’s schedule. Furthermore, when it comes to exercise, make sure you get a green signal from your doctor before you embark on your post-pregnancy fitness journey. Remember, don’t be too hard on yourself. It took 9 months to gain this weight and it will take at least 9 months to shed it, also. Here, we are going to share a few tips to help you shed your post-pregnancy weight, the healthy way!

Breast-feed Your Baby

The benefits of breast-feeding can not be undermined. From providing your newborn its first dose of immunity to providing it with the best of nutrition, breast milk has everything! What if we tell you that you can actually lose weight, if you breastfeed your baby? Sounds awesome, doesn’t it? When you are exclusively breastfeeding your baby, you need an extra of 500 calories and no more, as you burn around 600-800 calories a day just by breastfeeding, even if all you do the whole day is to sit around and feed the baby!

Some very lucky women are actually able to drop all the baby weight, just by breastfeeding. However, once you taper off breastfeeding, keep in mind that your calorie needs will also go down. If you continue with the same 500-plus calorie diet, chances are that you will gain weight instead of losing it.

Move Around!

It is not easy to find time to exercise with your newborn and we understand that. Sleep deprivation is another thing that can tire you to bits. Thinking of exercise is the last thing on your mind and rightly so! According to experts, most women’s bodies are not ready for exercise until after 6-weeks post-partum. Once you get a green signal from your doctor, after the 6-weeks visit, you can start exercising. Take it easy and start off with a walk around the block.

Slowly and steadily, increase the time and speed. Always listen to your body. If at any point, you feel any discomfort then it means that your body is not yet ready. Give it some time to heal and then start again. Do not get frustrated. Once you think you are ready, move to your regular cardio workouts 3-5 times a day. Increase your metabolic rate and burn fat the fast way by using Phen375 if you are not breastfeeding.

Strength Training is Important

Strength training is an important part of your exercise routine. Just like any other exercise, give yourself a few weeks to recover and once you get a green signal from your doctor, you are good to go. Strength training is the best way to sculpt your muscles and increase your metabolic rate. Start with lighter weights and once you gain strength, you can move on to heavier weights. Always listen to your body and do not push it to the extreme. If lifting weight is not your thing, try incorporating yoga or Pilates. These are both gentle exercises that not only relax your body, but also sculpt your muscles.

Watch What You Eat!

When you are breastfeeding, you need an extra 500 calories to fulfill your nutritional needs. This does not mean that you can gorge on cookies, crisps and chocolates. Be nutrition wary and opt for calorie-dense foods such as lean proteins, nuts, whole grains, fruits and vegetables. Instead of eating 2-3 meals a day, spread out your meals throughout the day in to 5-6 meals.

Eating small, frequent meals ensure that your blood sugar levels do not dip down and remain steady. Instead of packaged juices, opt for freshly squeezed juices. They are rich in Vitamin C and fiber. Whatever you eat, make sure you stay within your caloric-limits. Phen375 is a weight loss supplement that can help you lose weight safely. Only opt this if you are not breast feeding.

Napping is Important!

As difficult as it may sound with a newborn, you need to get your sleep. Granted that it is not easy to get straight 8 hours of sleep, but you can take small naps throughout the day. Try to squeeze in as much sleep as you can and whenever you can. If you have help at hand, then this is awesome! Getting plenty of sleep has been associated with weight loss as you are less inclined to binge on junk food! Make sleep your priority for the first few months at least, when the baby is settling down!

Losing weight post-pregnancy is Hard, But You Can Manage It with These Simple Tips!