Melt fat fast.
Yoga.
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Put your desk to use
Shape your arms with a challenging variation of the standard push-up. With your desk up against a wall, place your hands on the edge a little wider than shoulder-width apart. Keep your feet on the ground, back flat and chest in line with the edge of the desk. Slowly lower your chest down, bending at the elbows until you’re about 6 inches from the desk. Push your body back up to the starting position. Try to work your way up to 3 sets of 15.
Burn off that late-night snack
Need an energy boost? Instead of reaching for food, opt for a quick cardio blast by alternating 3 sets of 20 stadium runs and 20 jumping jacks. For stadium runs, start with hands on the floor and feet shoulder-width apart. Use a thrusting motion to bring your right knee into the chest. As the right foot goes back to starting position, raise your left knee. Be sure to have a slight bend in the elbow and keep your abs tight.
Get six-pack abs
Tone your tummy with the help of your textbooks. Lay face up on a mat or towel with knees bent and feet on the floor. Hold your heaviest course book directly over your head with both hands. Keeping your abs tight, slowly lift your head and shoulder blades off the towel, lifting the book in the air. Hold for 1 second then slowly release, working your way up to 3 sets of 20.
Use your bed for more than sleeping
Sculpt your arms from the comfort of your bed by doing dips. Sit on the edge of the bed with your hands next to hips. Move your hips in front of the bed, bend your elbows and lower a few inches while keeping your butt close to the bed. Don’t sink into the shoulders or lower past 90 degrees. Push back up and repeat for 3 sets of 15.
Get off your butt
Use your desk chair as a prop for shaping your backside with these squats. Place your feet shoulder-width apart and squat down slowly as you sit back on your heels. Lower as far as you can while keeping your knees behind toes and not going below 90 degrees, then return to starting position. Try putting a chair behind you and act like you’re about to sit down, pulling up before actually sitting. Do 3 sets of 10. Want an extra challenge? Use an explosive jump to get up from the bent position and you’ll burn more calories.
(Source: health-heaven)
The most efficient three inner thigh exercises are:
-Inner thigh firmer
-Outer thigh lift
-Inner thigh firmer using a stability ball or pillow
The process of practicing these three inner thigh exercises is as follows:
Inner thigh firmer:
In this exercise to reduce thighs, you have to first lie on the left side of your body.
You have to keep your head on rolled-up towel or something for proper alignment of your hips, shoulder and your head.
Now you have to extend your left leg straight with the foot by bending your right leg and resting it on the floor in front of you.
You have to lift your left leg slowly for about six inches and hold it like that for some seconds and lower down your leg gradually.
Perform the same exercise by rolling down to right.
For obtaining good results, you should perform this exercise 10 minutes each side.
Outer thigh lift:
In this exercise to reduce thighs, you have to lie on the left side of the body by folding your left arm and keep it behind your head for proper alignment.
Now you bend your left leg and extend your right leg up to the angle of 45-degrees in front of you.
Now slowly lift your right leg up to six inches off the floor in very controlled motion.
Hold it for some time and then lower down it slowly.
Perform the same exercise by rolling down to right.
You should do this exercise for 10 minutes each side to obtain the better results.
Inner thigh firmer using a stability ball or pillow:
First you have to lie back on the floor by placing a large pillow or small swiss ball centrally in between your two legs.
Now you have to squeeze the pillow or ball smoothly by applying pressure from both legs onto the sides of the pillow or ball.
You should hold in the inner phase for 3 seconds before releasing and repeating again.
This is one of the easy inner thigh exercises that you can perform it by lying on your bed.
You should repeat this process for 10 times.
Plié Squat
If you’re trying to slim down your legs to look like a bikini model, you may be striving for an ideal that isn’t attainable or feasible for you. A more realistic goal would be to get those legs stronger, healthier and more flexible. Although you may be tempted to do legs-only exercises to reach that goal faster, the concept of “spot burning” fat is a myth. Commit to slimming and toning your whole body, and your legs will also respond.
Step 1
Eat balanced meals throughout the day. Try three equal-sized meals and one snack each day. Emphasize plant foods in your diet to stay full while reducing your calorie intake. Include 2 to 3 oz. of whole grains such as brown rice, 1 to 2 oz. of meat and 1 to 2 cups of fruits and vegetables to balance out each meal.
Step 2
Skip past the sweets aisles. You will gain about 10 lbs. in one year — manifesting in areas, such as your legs — if you consistently eat 100 more calories than your body uses each day. Cut back on empty calories if you want to be successful. Eliminate one 12 oz. can of soda per day to avoid at least 100 calories’ worth of sugar.
Step 3
Burn off excess fat. Doing at least 150 minutes of cardio exercises, like dancing, running and jumping rope, each week will reduce your need to cut as many dietary calories.
Step 4
Exercise against resistance to build lean muscle. The more lean muscle you have, the more toned you look and the faster you burn calories to slim down your legs. Most adults should include at least two days of muscle strengthening activities each week. Examples of resistance training exercises include lifting weights, doing body weight exercises like sit-ups and push-ups and using resistance bands.
Step 5
Set aside extra time for leg toning exercises. The forward lunge, for example, helps tone the hamstrings and quads as well as the glutes. Begin the exercise with your feet at hip-distance apart while holding one 5-or 8-lb. dumbbell in each hand. Lunge your body forward with your right leg in front, pulling your left knee down to about 1 inch from the floor and keeping your front knee from hovering past your toes on the same foot. Straighten back up and repeat lunges for 30 seconds; switch sides and do another 30 seconds.
(Source: health-heaven)
Get fit.
Bird dog.
