Here are a couple waist and belly exercises for weight loss that you should be doing. Look, the fact is, most people who go to the gym and exercise aren't getting any real results. If you're one of them, take 2 minutes right now to read this article so you can start losing weight faster.
Waist and Belly Exercises for Weight Loss
1. Bodyweight squats
Ok, first off. You're thinking this is a leg exercise. Kinda yes, kinda no. It's a total body exercise. The abdominals play a big part in squats because they act as stabilizer muscles. Here's the thing... if you want to turn the squat into a weight loss exercise, you have to do the squats really fast.
With bodyweight squats, obviously you only use your bodyweight. Here's how I would like for you to do them. Do 20 as fast as possible. Rest 30 seconds and do another 20. Keep doing 20 like this until you've done 100 total bodyweight squats. For best results, do these everyday.
2. Vacuum posing
This is all about sucking in your abdominal muscles and staying in that position to allow the isometric tension to help flatten your belly. Most people can only maintain the "sucked in" position for a few seconds. That's fine. Here's what you need to remember. Do this exercise for 5 minutes a day. AND... do it everyday. If you're pressed for time, do these during tv commercials. Slip them in there. That's it. Expect 2 inches or so to disappear from your waist in 3-4 weeks from this exercise.
Try out these 2 waist and belly exercises and I think you'll be happily surprised at the weight loss as well as how much you're stomach has flattened out.
Saturday, 29 November 2008
Tuesday, 18 November 2008
2 Leg Exercises For Obese Weight
Exercise would help you to give the perfect shape to your body. If you have excess then the exercise is the best option for you as it would help you to reduce your weight as soon as possible. The main aim of the leg exercise is to reduce the extra fat that is found in your body. If you are overweight then the leg exercise is the best option for you.
The leg exercise is designed for the obese people. There are various types of leg exercises for obese and from this you are suppose to select the best option for yourself. These exercises would help you to give the perfect look to your legs. The main aim of this exercise is to target the various areas of the body. The following are the different types of leg exercises:
1. Functional Leg Exercises for Obese:
There are various types of functional exercises for leg exercise for obese. These exercises you can perform form any corner of the world. The main target of this exercise is to aim at the areas like lunges and the calf. If you want to perform this exercise then you will have to stand straight then step onward and then try to bend on your front knee. For balancing yourself you should hold dumbbells in your hand and these dumbbells should be of equal weight. This is the exercise that you can do on your stairs to. If you want to perform this exercise on stairs then you need to stand on your toes and try to push your weight upward and you can bend your self a little bit. Here also you can use dumbbells for balancing your weight. You can also use dumbbells to add some weight fore your exercise. If you want the results in short span of time then you should use a machine which is known as the calf raise machine.
2. Mechanically Enhanced Leg Exercise For Obese:
Mechanically enhanced leg exercise for obese is considered to be the most effective and best exercise for the legs. Mechanically enhanced exercises are like squats, leg presses and various other areas. If you want to perform this exercise then you need to take help of certain equipments. If you wan to do squat then you need instruments like barbell and different types of weights. If you want to maintain your safety then you should use instruments like squat machine or you can use squat power rack.
The leg exercise is designed for the obese people. There are various types of leg exercises for obese and from this you are suppose to select the best option for yourself. These exercises would help you to give the perfect look to your legs. The main aim of this exercise is to target the various areas of the body. The following are the different types of leg exercises:
1. Functional Leg Exercises for Obese:
There are various types of functional exercises for leg exercise for obese. These exercises you can perform form any corner of the world. The main target of this exercise is to aim at the areas like lunges and the calf. If you want to perform this exercise then you will have to stand straight then step onward and then try to bend on your front knee. For balancing yourself you should hold dumbbells in your hand and these dumbbells should be of equal weight. This is the exercise that you can do on your stairs to. If you want to perform this exercise on stairs then you need to stand on your toes and try to push your weight upward and you can bend your self a little bit. Here also you can use dumbbells for balancing your weight. You can also use dumbbells to add some weight fore your exercise. If you want the results in short span of time then you should use a machine which is known as the calf raise machine.
2. Mechanically Enhanced Leg Exercise For Obese:
Mechanically enhanced leg exercise for obese is considered to be the most effective and best exercise for the legs. Mechanically enhanced exercises are like squats, leg presses and various other areas. If you want to perform this exercise then you need to take help of certain equipments. If you wan to do squat then you need instruments like barbell and different types of weights. If you want to maintain your safety then you should use instruments like squat machine or you can use squat power rack.
Wednesday, 12 November 2008
Leg Exercises
When you are planning to start a workout session then always keep a balance in your exercise. Don't go for an exercise that for an exercise that focuses on one part of the body only. You can find specific exercises for every body part but always have some exercise that is suited for all your body. Normally it is recommended to have a workout session for at least 20 to 30 minutes. This is the ideal time for your exercise.
If you are thinking of having exercises for a specific body part then you can find them easily. You can find exercises for neck, back, arms, shoulders, lower back, stomach and legs. Here are some exercises and tips if you are looking for exercises for legs.
Most of the leg exercises don't require any special equipment. You can easily perform them in your home.
Exercise for Calf muscle: Stand straight on the ground with your feet at together. Now lift yourself on your heels and hold it there for at least ten seconds. You can stay in that position for more time but that totally depends o your tolerance. Now release yourself in to the original position very slowly.
Exercise for toe raise: this exercise helps you to strengthen your heel and toe muscles and at the same time it tones your legs. Stand straight and lift yourself upward with the help of your heels. You will feel some tension in your legs, this means that you are doing it in the correct way. Hold in this position for around ten or fifteen seconds before slowly coming back into the original position.
Hamstring exercise: sit on the ground with your legs stretched out. Now bend your body and try to touch your feet with your hands. You will fell some tension in your thighs and hamstring. Stay in this position for a couple of seconds before letting go.
Always make sure that you do at least five minutes of warm-ups before starting your exercise session. This will save you from any unnecessary injuries. Try a little bit of jumping or stretching before starting your session.
Another important thing is to make sure that you know how to perform the exercises. Always join a fitness centre to get familiar with different exercises and positions before starting your own session. Performing an exercise in a wrong way can mean an injury to you.
If you are thinking of having exercises for a specific body part then you can find them easily. You can find exercises for neck, back, arms, shoulders, lower back, stomach and legs. Here are some exercises and tips if you are looking for exercises for legs.
Most of the leg exercises don't require any special equipment. You can easily perform them in your home.
Exercise for Calf muscle: Stand straight on the ground with your feet at together. Now lift yourself on your heels and hold it there for at least ten seconds. You can stay in that position for more time but that totally depends o your tolerance. Now release yourself in to the original position very slowly.
Exercise for toe raise: this exercise helps you to strengthen your heel and toe muscles and at the same time it tones your legs. Stand straight and lift yourself upward with the help of your heels. You will feel some tension in your legs, this means that you are doing it in the correct way. Hold in this position for around ten or fifteen seconds before slowly coming back into the original position.
Hamstring exercise: sit on the ground with your legs stretched out. Now bend your body and try to touch your feet with your hands. You will fell some tension in your thighs and hamstring. Stay in this position for a couple of seconds before letting go.
Always make sure that you do at least five minutes of warm-ups before starting your exercise session. This will save you from any unnecessary injuries. Try a little bit of jumping or stretching before starting your session.
Another important thing is to make sure that you know how to perform the exercises. Always join a fitness centre to get familiar with different exercises and positions before starting your own session. Performing an exercise in a wrong way can mean an injury to you.
Friday, 7 November 2008
The Top 10 Leg Exercises
Working on your legs can improve your stamina, shape and overall fitness. If you don’t work on your lower body as well - you won’t see the kind of ‘whole body’ benefits that you CAN achieve and the body shape won’t be in proportion. Great leg and butt exercises are a must. Here are my current top 10 leg exercises:
1. Step Calf Raises
This exercise is great for toning the calf muscles - you’ll need a step and some dumbbells. Stand on the step and position your feet so that the heels are slightly off the edge. Hold the dumbbells to the side and push up on to your toes.
2. Lunges
Stand holding dumbbells at your sides with your feet about a hip width apart. Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.
3. One Legged Squats
Stand sideways next to a wall and place the palm of your hand on the wall just under the level of your shoulder. Extend your arm and position your body so you feel comfortable - you’ll use the wall for balance and support. Make sure that the foot that isn’t next to the wall is at a 45 degree angle and bend the leg nearest the wall back. Keep upright and lower your body until the knee that isn’t bearing your weight is close to the floor then push back up again.
4. Hamstring Bridges
Lie down flat on your back. Keep one foot on the ground and lift the other one up and hold it there. By using your hamstrings in your leg you can lift your body and then lower it back down again.
5. Squats
Using either dumbbells or a barbell, stand with your feet a shoulder width apart and lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting. Push up until you are upright again.
6. Dumbbell Step Ups
Take your dumbbells and use one leg to step up on the step. Then step up with the other leg and step down again.
7. Dumbbell Plie
Squat down with your legs around a shoulder width apart. Hold your dumbbells in front of you with the palms of your hands facing inwards. Move into a standing position whilst opening your arms in a T position.
8. Leg Presses
Sit on a leg press machine - your feet should be around a shoulder width apart. Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.
9. One Legged Press with Exercise Ball
Sit on your exercise ball and walk/roll forward until your knees are bent. Straighten out one leg, keeping the other one bent. Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.
10. Leg Circles with Exercise Band
Lie flat on the ground with one knee bent and the foot placed flat on the floor. Then extend the other leg straight up toward the ceiling. The band should be wrapped round the foot that is pointing upwards. You need to hold both ends of the band in the hand on the side of the leg that points up - keeping your leg straight, start to make circles with your leg at the hip in a counter-clockwise direction. Reverse and switch legs.
If you are unsure about the best leg exercises for your exact fitness level then an online personal trainer or a personal trainer at your local gym will be able to give you the best advice.
1. Step Calf Raises
This exercise is great for toning the calf muscles - you’ll need a step and some dumbbells. Stand on the step and position your feet so that the heels are slightly off the edge. Hold the dumbbells to the side and push up on to your toes.
2. Lunges
Stand holding dumbbells at your sides with your feet about a hip width apart. Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.
3. One Legged Squats
Stand sideways next to a wall and place the palm of your hand on the wall just under the level of your shoulder. Extend your arm and position your body so you feel comfortable - you’ll use the wall for balance and support. Make sure that the foot that isn’t next to the wall is at a 45 degree angle and bend the leg nearest the wall back. Keep upright and lower your body until the knee that isn’t bearing your weight is close to the floor then push back up again.
4. Hamstring Bridges
Lie down flat on your back. Keep one foot on the ground and lift the other one up and hold it there. By using your hamstrings in your leg you can lift your body and then lower it back down again.
5. Squats
Using either dumbbells or a barbell, stand with your feet a shoulder width apart and lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting. Push up until you are upright again.
6. Dumbbell Step Ups
Take your dumbbells and use one leg to step up on the step. Then step up with the other leg and step down again.
7. Dumbbell Plie
Squat down with your legs around a shoulder width apart. Hold your dumbbells in front of you with the palms of your hands facing inwards. Move into a standing position whilst opening your arms in a T position.
8. Leg Presses
Sit on a leg press machine - your feet should be around a shoulder width apart. Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.
9. One Legged Press with Exercise Ball
Sit on your exercise ball and walk/roll forward until your knees are bent. Straighten out one leg, keeping the other one bent. Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.
10. Leg Circles with Exercise Band
Lie flat on the ground with one knee bent and the foot placed flat on the floor. Then extend the other leg straight up toward the ceiling. The band should be wrapped round the foot that is pointing upwards. You need to hold both ends of the band in the hand on the side of the leg that points up - keeping your leg straight, start to make circles with your leg at the hip in a counter-clockwise direction. Reverse and switch legs.
If you are unsure about the best leg exercises for your exact fitness level then an online personal trainer or a personal trainer at your local gym will be able to give you the best advice.
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