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Looking for the perfect exercises for slim hips and thighs? Check out this incredible routine for slim thighs - fast and easy!

How To Slim Thighs And Achieve Lean Legs And A Tight Tush

You can have sexy legs and tush by giving them a firm push and exercising effectively and in the right way.
To achieve the best results, do these moves after a cardio session.
You can also work them into your already existing routine four or three days a week.
What will you need?
A set of dumbbells of about 5 to 15 lbs depending with your fitness level and a resistance loop or a resistance band tied around a small loop.

1. Balancing Squat

If you want to keep your hips, glutes, and abs in a firing mode in the entire session, adding a balance challenge to those booty-shaping squats will help you achieve that.
How are you supposed to do it?
  • Stand tall with your feet slightly wider apart than your hip width. With your chest lifted and as you maintain a neutral spine, lower yourself into a deep squat reach both your arms to the ground. You can also attempt to tap the ground.
  • While pressing up, shift move your weight to your right leg and at the same time bend your left knee and move your left hand to your shin. Hold there for one count, reverse your leg and go back to the start.
Count that as the first rep and do 19 more as you alternate sides with each rep.

2. Side-Stepping Curtsy

This traveling exercise is effective to your hips, thighs, and glutes, and the reaching motion involves an extra core challenge.
How is it done?
  • Put your fit wide apart than your hip-width and stand upright with your hands clasped in the back of your head.
  • Cross your right leg behind the left one and lower yourself into a curtsy lunge as you reach your right hand to the ground. Stand back up quickly and return to the beginning. That’s one rep.
Do 19 mores while alternating sides each round.

3. Hinging Deadlift

For women with lower body, strengthening your backside is just as important as strengthening your front.
Deadlifts awaken the muscles in your hamstrings, lower back, and glutes.
How do you do it?
  • Hold a pair of dumbbells and stand upright with your feet a little wider than your hip width, with your knees a bit bent. Hold the weights just in front of your thighs and your palms facing in.
  • While maintaining a neutral spine, move forward a little from your hips as you lower the dumbbells towards the ground until your torso is nearly parallel to the ground. Pit your focus on your glutes and raise your body back up but halfway and return to full forward hinge again.
That’s one rep, and you should do a total of 20 reps.

4. Shifting Side Lunge

When you combine a sumo squat with a side lunge, what will happen? You will get a triple saddlebag slimming power.
How do you do it?
  • Stand upright with your feet together while holding a pair of dumbbells by your sides.
  • Take one wide step out towards your right and lower yourself into a side lunge as you reach the dumbbells on any sides of your right leg.
  • After that, bend your left knee then you shift your weight to your legs into a squat position that is wide and reach the dumbbells to the ground ahead of you.
  • Extend your right leg and move your weight to the left as you step your left leg into a side lunge.
  • Push your left foot off to make your legs together again and start the process once more and count that as the second rep.
Do 18 more as you alternate sides every rep.

5. External Hop Raise

This super-effective strength move helps to build strength in the hips from inside out.
How is it done?
  • Take a resistance band and then loop it around your ankles and then lie on your right side while supporting your body is being supported by your right hand and forearm.
  • Your next step should be to extend both of your legs out with your feet flexed. Brace your abs tightly and lift the top leg to be above your hip’s height. Meanwhile, you will be rotating your leg to make your toes face the ground as you keep tension on the resistance band.
  • Lift the leg a little higher than your hip’s height as you push against your band and rotate your heel up to the ceiling.
  • Return the leg to hip height and repeat the process for about 20 times and do it quickly, and then you switch sides.

6. Side-Lying Leg Lift

The American Council on Exercise recently named this move as one of the best thigh toning exercises. It also engages your abs, and you feel some changes the next day.
How will do it?
  • Take a resistance band and then loop it around your ankles.
  • Lie on the right side of your body while your right arm is extended on the ground and your left hand in front of the body to gain support.
  • Tightly, brace your abs in and bring your bottom leg a nit in front of your top leg as you let the inside of your top foot relax on the ground.
  • Lift your leg to the ceiling as your hips get stacked.
  • Maintain some tension on the band throughout and push your bottom leg up and down fast for about 20 times.
  • Do the same on the other side.

Try This Peculiar ‘Carb-Trick’ That Melts Up To 1 Pound Each Day

”All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅





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at 0

Looking to burn some of that tummy pooch that’s making you feel miserable?
We’ve put together 6 secret exercises and bonus detox tips that will burn those extra pounds off your tummy quick and easy!
The heat is on to tighten up your tummy for the pool or beach.
If you want your belly to be bikini-ready fast you need exercises that engage all your abdominal muscles.
This killer tummy-cinching routine works magic on muffin tops and that soft belly pooch and will leave your tummy tight and toned in two weeks!
The routine is simple – perform each of the following exercises for one minute each moving directly to the next exercise.
Repeat the full-circuit 3 times to start off, then try to add additional circuits as your tummy gets stronger.
Perform this routine 3 to 5 days a week and combined with a healthy diet you’ll be flashing some navel in no time!

1. Reverse Crunch

The reverse crunch works the transverse abdominal which is the deepest muscles in our stomach, making it a great tummy toner.
  • Relax all the way down on your back and bring your knees up. Place your arms at your sides with your palms facing down. Bend your hips 90 degrees and hold your feet together.
  • Raise your hips off the floor and crunch them inward bringing your knees towards your chest. Imagine that you’re trying to empty a bowl of water that is resting on your pelvis. Remember that your hips and lower back should raise up off the floor.
  • Pause for a second and then lower your hips and lower back to touch the floor. Do this for 60 seconds before moving to the next exercise.

2. Scissor Crunch

Scissor kicks are great for your lower abdominal muscles and work the transverse abdominal and obliques while also strengthening your hip flexors.
  • Lay flat on your back and place both your arms at your sides with your palms facing down.
  • Bring one leg up 90 degrees while holding the other leg slightly off the ground. Make sure you don’t allow the leg that isn’t raised to rest on the ground as this will reduce the abdominal activation.
  • Alternate raising and lowering each leg simultaneously and focus on engaging your abdominal muscles. If you find your abs aren’t strong enough to do this exercise simply place your hands underneath your butt instead of at your sides, this will give you a little bit of extra help.
  • Do scissor crunches for 60 seconds.

3. Elbow To Knee Crunch

  • Start off by making sure your back is flat on the floor place your hands behind your head like you’re holding a ball. Rest your left ankle so that it is locked on top of your right knee.
  • Lift both knees toward your chest while raising your shoulder blades off the floor and touching your right elbow to your left knee. Make sure you don’t pull on your neck as this reduces the abdominal muscle activation.
  • Perform the exercise for 30 seconds on your left side and 30 seconds on your right side then move on to the next exercise.

4. Diagonal Plank

  • Keep your body in a straight line and lift your right arm and left leg off the ground supporting yourself with your left arm and right leg.
  • Hold this position for 30 seconds and then swap arms and legs, remember to keep your core engaged and keep your body straight from head to toe.

5. Russian Twists

  • Start by sitting on the floor and clasping your hands together.
  • Bend your knees and position your feet so that there is a 90-degree angle with your feet and hips. Keep your feet together and raise your legs so that they are straight. This is the initial position.
  • Without rounding your back, twist your torso over your left side then return to the initial position and twist your torso over your right side.
  • Repeat this movement alternating each side for 60 seconds.

6. Mountain Climber

  • The initial position is to start in a push-up or plank position with your chest over your hands. Keep your shoulder blades down, your glutes engaged and focus on keeping your navel in towards your spine.
  • Keeping your spine straight and core engaged bring your right knee in towards your left arm just between your elbow and wrist. Return to the initial position and then do the same movement with your left knee to your right arm.
  • Start out slow and then increase the speed of the ‘climbs’, continue this for 60 seconds.

Try This Peculiar ‘Carb-Trick’ That Melts Up To 1 Pound Each Day

”All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅





Continue reading

at 0

Our home ab workout plan includes the best exercises and diet tips to get a flat stomach, all without setting foot in the gym!
Everyone would love a flat and toned stomach.
It comes with a lot of benefits – you don’t struggle to zip up your favorite pair of skinny jeans and you’re loaded with self-confidence.
Well, don’t worry, if you follow this in-depth guide and you will see results and a flatter tummy!
The key is to do 3 targeted abdominal workouts and a cardio session.
Only doing ab exercises is a mistake a lot of women make and it won’t do the trick.
We have to combine those ab exercises with cardio to burn off the extra fat that covers our abdominal muscles.
So, no more waiting, let’s begin!
Optional Advice – For these workout sessions it’s recommended to use kettlebells or dumbells of around 8 to 10 pounds.
Adding weight will increase the resistance and, as a result, will boost the calories burned and muscle built.
Don’t panic if you can’t do these exercises with weights yet.
This is a beginner-friendly routine, so work your way up to using additional weight if you’re just starting out.

Crucial Exercises For A Flat Stomach

1. Oblique Pump

How to do them? 
  • Lie down on your back putting your right hand up to your head and bend your right foot. Keep your left foot straight.
  • Hold a dumbbell or a kettlebell in your right hand and raise it so that you touch your ankle in the air.
  • Hold it for a second and then return slowly to the starting position.
  • Do 2 sets of 20 repetitions for each side.

2. Weighted Crunch

Crunches are very powerful when done correctly. Adding additional weight will provide more resistance and increase their effectiveness.
How to do them?
  • First, lie down on your back holding a dumbbell with both hands behind your head. Keep your knees flat on the ground.
  • Raise the dumbbell slowly while lifting your knees inwards until they touch your forehead.
  • Hold for a second before returning slowly to the starting position.
  • Do 4 sets of 15 repetitions.

3. Air Leg Extension

How to do them?
  • Lie down on your back.
  • Bend your knees inwards in a crunch position while holding a dumbbell with both hands under your chin.
  • Next, straighten your legs in the air at a 30-degree angle to the ground and at the same time, extend your hands with the dumbbell.
  • Hold for a second and then return to the starting position.
  • Do 3 sets of 20 repetitions.

4. It’s Time For Cardio

When you complete the exercises above you need to rest for 5 to 6 minutes before starting a cardio workout.
Your cardio session doesn’t have to be complicated.
It’s just an activity that will boost your calories burn and give your metabolism a boost.
For best results do a quick, high-intensity cardio session.
Here is a 6-minute fat-burning cardio workout session that targets not only your abdominal area but your whole body.
Note that you have to do a cardio workout at least 4 times per week.
For quicker results, you need to maximize your effort and do cardio workouts 5 to 6 times a week.
But, make sure not to overdo it and let your body recover in between sessions!
An example of a good workout frequency would be having two workout days, then a rest day in a continuum over the week.
For example, workout on Monday and Tuesday, take Wednesday off, workout on Thursday and Friday, then take the weekend off.

Diet Rules For A Flat Stomach

1. Drink More Water

A golden rule for a flat stomach is drinking more water.
We’re made up of 70% water after all and not re-hydrating your body regularly can provoke problems and lead to weight gain.
Also, not drinking enough water during the day leads to excess water retention which causes bloating.
Make sure you drink enough water throughout the whole day, especially before and after a workout.

2. Consume Fewer Dairy Products

Cutting back on dairy and milk products will reduce stomach bloating and some digestion problems.
Most dairy products are also high in fat and carbs.
Carbohydrates are essential for your nutrition, but you should avoid consuming refined carbs which cause energy crashes and abdominal fat.

3. Consume More Fiber

Fiber is crucial for a healthy digestive system.
Foods rich in fiber keep you fuller for a longer period of time during the day making it less likely you’ll reach for an unhealthy snack.
So, you can choose to eat oatmeal for breakfast.
It has all the necessary nutrients that will keep you energized throughout the day.
If you eat any breads and pastas make sure you choose whole wheat instead of refined flour products for added fiber.

4. Add Spice

Adding extra spices like powdered ginger, cayenne pepper, paprika and cinnamon will boost your metabolism.
Just be aware not to overdo it!

Try This Peculiar ‘Carb-Trick’ That Melts Up To 1 Pound Each Day

”All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅





Continue reading

at 0

What are the best exercises to lose belly fat and get a flat tummy?
Not all abs exercises are created equal.
This is especially true when it comes to burning and losing belly fat.
Finding and doing the most effective exercises is the key to losing belly fat.
This is the only way to get rid of the fat that keeps your abs hidden.
Of course, your diet also needs to be on point to lose your stomach fat, but that’s for another topic.
If you’re looking for the best exercises to banish belly fat, you came to the right article.
The best way to lose belly fat is to add some exercises that will help you burn tummy fat like the following 5 on this list.
These belly fat exercises will not only burn your tummy fat fast, but they’ll also shed fat from other areas.
These fat burning exercises target the abs from all angles.
They penetrate the muscles in the area and get your tummy fat burning.
Ready to burn and reduce belly fat?
Here are the 5 best exercises to burn belly fat quickly.


  1. Bicycle Crunch
The bicycle crunch is one of the most effective exercises for strengthening and toning the abdominal muscles. As a bonus, it works your thighs and glutes too.
It’s considered one of the top abdominal exercises for activating the rectus abdominis and the obliques.
The exercise is fairly simple and does not require any equipment to perform other than a yoga/exercise mat to lay down on.
To start, lay on your back flat and place your hands behind your head as you do for regular crunches.
Lift your both legs off the ground and bend them at the knees. Slowly bring your upper body off the ground and hold them there.
In one motion, twist your upper body to the right as you bring your right knee close to your right elbow.
Return to the starting position and repeat on the other side. Keep rotating sides to mimic the motions of paddling a bicycle. Complete 12-15 reps per side.
End the exercise when you begin to lose your form from tiredness.

  1. Crunch Exercise
The crunch is undoubtedly the most popular “abdominal exercises” you can find it in almost every abs workout for both men and women. It primarily works the rectus abdominis and the obliques.
To start lie faceup flat on your back with your knees bent, feet on the floor. Keep your hands loosely placed behind your head.
Without pulling your head, crunch up by bringing your rib cage toward your pelvis.
Pause for 1-2 seconds then return to the starting position. Complete 15-20 repetitions
Again end the exercise when you begin to lose your form.

  1. Reverse Crunch
The reverse crunch targets the lower abs, lower back, hips, and the obliques.
Start by laying flat on your back faceup with your legs together and your knees bent. Keep your feet flat on the floor.
Place your palms face down on the floor next to your body for support. Tighten your abs to lift your hips and butt off the floor as you crunch your knees inward toward your chest.
Pause 1-2 seconds then return to the starting position. Repeat 15 times.

  1. Plank Exercise
The plank is one of my favorite core exercises because it works just about every muscle in the body, including your abdominals. It does it without moving a muscle.
Plank exercise is done by holding your body in a straight position similar to a pushup for a duration of time. Typically, 30-45 seconds is the aim.
To start, get down on the ground into a pushup position. Your arms should form a straight line from your shoulders to the elbows.
Push your body up and support it on your palms and the balls of your feet.
Keep your back straight and your tush aligned with the entire body, all in a line. Do not strain your neck.
Keep the abs engaged by sucking the belly button in. Hold the plank for at least 30 seconds.

  1. Russian Twist
Last but not least, the Russian twist is my ultimate favorite ab exercises because it engages just about every muscle in the abdomen.
Yes! the Russian twist incorporates the lower abs, upper abs, obliques and lower back. It’s the perfect belly fat burning exercise that you need in your abs workout routine.
Start by sitting on the ground with your knees bent and your heels away from your butt.
Slowly lower torso backward until you feel your lower abs fully engaged. Try to keep your back straight.
Place your arms out in front of your chest and hands together.
Begin by slowly twist to the right. The movement is not large and comes from rotating your torso, not from your arms swinging. Inhale through center and rotate to the left.
This completes one rep. Continue alternating from side to side until you complete a total of 15 per side.

Take Home Message
Performing these exercises are key to burning belly fat and increasing muscle tone in the abdominal area.
With that said, ab exercises by themselves won’t likely to banish belly fat and flatten your abs.
The key to getting a flat stomach is through following a clean diet and staying active.
Regularly getting workouts and eating a healthy diet with lean meats, healthy fats, and fresh produce help boost your metabolism and burn belly fat naturally.

I don’t know if you heard before, but there is this drink that can help you speed up your weight loss and help you burn that belly fat with ease. The Red Tea Detox system
OKAY… I know you probably heard of it before, If not then you need to check it out.

The Red Tea Detox program is a new discovery in Africa (Updated for 2019) that causes massive weight loss in a few weeks. It is a red herbal tea that regularly consumes a lot of pounds.
The cleaning program developed especially for all body toxins cleanses the body. This helps the body get rid of these extra pounds quickly and safely.

How Does it Works?
The Red Tea Detox guide contains a special tea that can burn calories and help people lose weight. The creator of the program says she came up with an idea from a local tribe member traveling to Africa.

Tea contains many ingredients that can help in weight loss, including cisplatin. Well-cooked tea has a very strong antioxidant effect to stay healthy when you start unwanted fat. These antioxidants can prevent the harmful effects of free radicals, which can be quite dangerous.

Benefits of The Red Tea Detox:
Long-term results: By subscribing to this guide you will learn how to get long-term weight loss results so you can continue, enjoy and take care of your health.
Worth the Price: This program costs much less than an expensive gym. For many people, this is a really good thing.

True results: this guide can help people of all ages achieve amazing results in an extremely short period of time.

Home education: All the training described in this program can be done at home without the need for specialized equipment. These training can help you feel good, tense and look good.
Pros
  • The Red Tea Detox makes it easier to lose weight because such methods can easily be considered as toxins and fats.
  • By purchasing these products you will receive a 14-day meal plan that will help you optimize weight loss and lose your maximum weight.
  • Your energy is stimulated because it burns fat and produces energy, and your sleep habits are improving. The changes caused by products containing red tea cause mood and stress hormones.
  • You get some flexibility in what you can buy a purchase plan. It’s not as strict as the other diets you want to follow.
  • You will receive a discount on a coupon with The Red Tea Detox This includes a 60-day money back guarantee.

Cons
  • It is available only digital format without internet connections you cannot download this book.
  • Following The Red Tea Detox program doesn’t give instant results of weight loss.you’ll need to consume it for at least two weeks in order to see a difference on your scale.

Conclusion
The Red Tea Detox Program is one of the best resources currently available on the market. This system contains many useful materials to help you achieve all your fitness goals in a few weeks.
There are many positive reviews and opinions about this guide because it works well.
You will receive many tourist guides and audio CDs that will give you noticeable weight loss results, so you can be a healthier and better bounce off the skin.
Okay,  Now you know about the Red Tea detox program!





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