Exercises to Lose Lower Back Fat | Tips Park Most people divide their back into the lower back and the upper back. Some people want to lose lower back fat while other people desire to get rid of their upper back fat. Because it's very difficult to spot reduce fat from a particular body part, targeted strength exercises can do little do reduce your lower back fat. However, they can tone it and improve its appearance immensely. They can also make you more limber and alleviate back pain. Here are some exercises which can help you to eliminate lower back fat: Back extension: Start: lie on the floor facing down with both hands at your side.Finish: Raise your head and upper back from the floor until you create a comfortable arch in your back.
5 Strength Moves That Burn Fat Fast By Jessica Smith for Shape.com The secret to slimming down isn't adding more cardio -- it's serious strength training! Rev up your metabolism and burn more calories around the clock with this muscle-making circuit. How it works: Perform each exercise back-to-back, resting 30 to 45 seconds between moves as needed. You will need: Free weights, medicine ball Med-Ball Plank Vanessa Rogers Photography Sets: 3Reps: 45 seconds Begin in plank position with hands balancing on top of a medicine ball. Vanessa Rogers Photography Sets: 3Reps: 10 A: Stand with feet wide holding a medicine ball. More from Shape.com:10 New Fat-Blasting Tabata WorkoutsLose Fat Fast: HIIT Bodyweight Workout5 Total-Body Exercises That Torch Calories
100 no-equipment workouts Fit Life | Strengthen Your Inner Thighs with These Five Exercises March 12, 2014 In addition to wanting a flatter stomach, many women wish they could change the shape of their inner thighs, so they turn to inner thigh exercises to try and tone up this area. But while spot reduction is a myth, exercising the inner thigh area is actually pretty important—and just as important for men as it is for women. After all, the inner thighs or adductor muscles, play an important role in helping pull the legs toward the center of the body as well as provide stability to the hip and knee joint. Strong, sleek and functional legs are achieved by exercising the lower body in a variety of ways. Weighted Inner Thigh Lift A twist on a classic exercise, this version uses your non-lifting leg as added load, which adds an extra challenge to your core. Set Up: Lie on your right side, on your right forearm, with your left hand behind your head. Execution: Lower and lift the right leg. Tips: Keep tension in the legs by slightly pressing the top foot into the lifting leg.
The 29 Hardest Ab Exercises Slideshow Travis McCoy/travismccoy.com Overview Think you’re hardcore -- or that you have a hard core? Prove it! 1. Don’t let this one fool you: It may look and sound a little silly, but it’s hard work. The Science of Amazing Abs 2. While this exercise doesn't target your abs, per se, it does target other core muscles like the glutes and hips. 20 Best Muscle-Building Foods 3. No list of advanced core moves would be complete without an example from the “300” workout. The 15 Toughest Do-Anywhere Workout Moves 4. Holding a plank -- especially on your forearms -- is probably a piece of cake by now. Sign Up to Receive the FREE Livestrong.com Weekly Newsletter! 5. To get the form right on this move, imagine you’re the Karate Kid: When he punches his right arm, he rows his left toward his waist. The Cardio Abs Workout 6. Keeping your hips stable and body aligned gets a whole lot tougher when the ground can roll. How to Stay Motivated to Get Six-Pack Abs 7. Food Tips for Six-Pack Abs 8. 9. Planks too easy? 10.
5 Fast Rules to Be Bigger, Leaner, and Stronger: The World's Smartest Workout If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. Using my five new principles of size, all it takes is 3 exercises, 3 days a week. Monday 1. Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times before your speed slows down or your form changes. (Tuesday: Rest) Wednesday 1. Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. (Thursday: Rest) Download the 8-Page Pack on Muscle Like a Pro Guide Friday 1. Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. For more cutting-edge workouts and no-nonsense training advice, order your copy of Men's Health Huge in a Hurry, by Chad Waterbury, at mhhugeinahurry.com. TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
6 Tricks To Strengthen Your Inner Thighs | Leap Fitness | Leap Fitness Just because your inner thighs don’t see the light of day too often, doesn’t mean that they should be forgotten about. Whether you’re looking to be beach-ready, or thighs are your weak point, we’ve got six awesome exercises that will leave you with thighs of steel! It might look like a torture device, but your gym’s adductor machine is designed to target the inner thighs. Sit yourself on the padded seat, with your legs apart, and the two padded levers between your legs. Adjust the resistance or weights on the levers to an appropriate level. Get yourself a large exercise ball, and lie on your side on the floor. A variation on the common yoga bridge exercise. This is an easy one. A simple exercise to do at home with no equipment. Try for 15 reps at first, and work your way up from there. Finally, a ballet themed exercise. I know that starting any form of exercise routine can be intimidating at first. If you enjoyed this, Please Share! "8 Fail Safe Diet Secrets"
Sit up straight: five of the best posture exercises If you have a medical condition or injury, consult your GP or physiotherapist before doing these exercises. Back pain reliever (above) Most of us spend too much time sitting down, and this shortens our anterior hip muscles (a group of muscles that attach to the front of pelvis in various ways – namely the hip-flexors, quadriceps and psoas). In turn, this pulls the pelvis forward into a tilt to the front, and can eventually lead to back pain and poor posture because it creates an exaggeration to the curve of our lumbar spine. "Kneel down, then place your right leg out in front of you at a 90-degree angle. Shoulder stretcher Many of our daily activities, such as driving or working on a computer, involve reaching forward with our hands, causing our shoulders to curl and our chest muscles to shorten and tighten. "Stand with your feet just wider than hip-width apart and put your arms out to the side. Back strengthener Spine relaxer Stand tall
Sleep Better Tonight Think the solution to your fatigue is an earlier bedtime? Getting enough sleep is important, but it’s also the quality that counts—and there’s more to it than just a comfy bed. Also complicating things: As you get older, your sleep patterns change, making it harder to fall (and stay) asleep. But that doesn’t mean you’re destined to be sleep-deprived. You can improve your slumber without tacking on hours in bed—and it’s not hard to do. Every little habit—from what you eat and drink to when you exercise and watch TV—can impact your sleep. 6:30 A.M. - Skip the snooze button. 7:30 A.M. - Exercise. 11:00 A.M. - Take a breathing break. 1-2 P.M. - Cut out caffeine. Caffeine Count You know that coffee’s got a lot (95 mg in 1 cup), but the amount in other items may surprise you. Coffee ice cream, 1 cup = 48 mg Diet Coke, 1 can = 47 mgTea, 1 cup = 40 mgDark chocolate bar, 1.45 oz = 25 mg 3 P.M. - Go outside. 7 P.M. - Eat dinner. 10 P.M. - An hour before bedtime, have a proteincarb combo snack.