Hit All Muscle Fibers – Lower Body

ARE YOU STRUGGLING TO ACTIVATE ALL MUSCLE FIBERS? PARTICULARLY THE LOWER BODY?

Nowadays, most people have jobs that require them to sit a lot. In this position, especially the muscles on the back of your body (glutes, hamstrings, back) are stretched and inactive, whereas the entire front (quadriceps, chest muscles) is often very tight.

your training. Studying in medical school has changed my outlook on fitness and exercise. While I work out, I think about the anatomy of the muscles and how they are activated by the brain. This helps me to fully stimulate a motor unit and thus hit all muscle fibers.

Today’s article gives tips on how to activate all muscles of the lower body: Glutes, Hamstrings and Quadriceps.

This post is the follow-up to science of muscle activation, I recommend you check that out first before reading on.

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The Best Exercises for Your Lower Abs

If you're like us, there's probably one area you feel like you can't work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that.

“In order to lose weight and show muscle definition, you need to train the whole body," says Amanda Butler, certified trainer and instructor at The Fhitting Room in New York City. "[You need] to expend calories—and pair that with a well-balanced diet.” Maybe you've heard the best abs are made in the kitchen?

But that's not a pass to skip those crunches and planks. “It is important to train the core because that is your center for balance,” Butler says. “Plus, a strong core can help reduce back pain.”

Not sure exactly how to hit those lower belly muscles? You’re not alone. “Lower abs are very difficult to strengthen because that is where our body stores most of its excess fat,” says Butler. “And for women, the hormone estrogen naturally wants to hold onto fat in this area.”

In order to eliminate the guesswork, we asked Butler to share the most effective lower abs exercises as a workout. For three of these moves, you'll need towels or sliders.

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Get rid of that lower pooch!

Original Source:  (via motivateyourselfeachandeveryday)

How to Tighten Loose Skin After Weight Loss

Weight loss often results in excess or loose skin. Generally, treating loose skin is possible by excision. The naming of this type of procedures is the so-called “lifts”. There are several factors that define how your skin becomes following your weight loss struggles. These factors include the number of pounds you’ve lost, your age when you achieved your weight loss goals, how many times you tried losing weight and then how many times you gained it back, and how quickly you got rid of your extra pounds.

The idea to understand is the fact that the quicker you lose your extra pounds, the less times your skin is bound to naturally tighten.

Proper liquid intake:

Drinking plenty of water is not only beneficial for your overall health but it plays a significant role for your skin as well: it makes it look more radiant, smoother and become tighter. Make sure that you drink at least 6 glasses of water on a daily basis. It is even better if you can drink more than 6 cups! Hydration is the key factor for your skin and definitely improves its elasticity.

Tea salt scrub:

Tea salt scrub is proven for its ability of improving blood flow which is an important factor for a healthy skin. This is how collagen production and elasticity are both promoted and both things are crucial if you want to tighten your skin. Use a tea salt scrub at least three times per week, when you take a shower or a bath and see the fantastic results for yourself!

Weekly massage:

Integrating regular massage that involves effleurage movements in your routine at least one time a week is important, especially if you want to maintain the health of your skin. Massage involving effleurage movements is the type of technique that promotes blood circulation for the health of the skin. If you’ve decided to integrate this fantastic technique into your weekly routine for maintaining the health of your skin, you can find a professional masseur for yourself or learn to do the massage on your own.

The ideal cream:

Hundreds of creams out there are waiting for you that have the main role of both boosting collagen production and skin elasticity; however, important is to find the right product from the long list. After you’ve undergone a deep research on the market, you can easily choose the right and trustworthy cream for elasticity purposes of your skin. Be careful to do the research first; otherwise you risk spending money on useless products that will let you down!

Read Full Article:   How to Tighten Loose Skin After Weight Loss

Best Beginner Yoga Workouts for Weight Loss

Hey ladies!

Looking for the best beginner yoga workouts can be VERY confusing…

Additionally, there are lots of questions you will have:

   – What kind of yoga is best for losing weight?

   – How quickly can I lose weight and get healthy?

   – Is this instructor even any good?

You probably know that you want to get started with yoga, but are simply OVERWHELMED by the endless options and choices.

Well, this is exactly why I have looked around for you.

I looked at programs based on price, instructors, organization of content.

Read Full Article:  Best Beginner Yoga Workouts for Weight Loss

500 Calories Dumbbell Tabata Workout

I love lifting weights. I love high intensity interval workouts. Why not combine them?! Shred your whole body with this at-home dumbbell Tabata workout! Try to hang for the entire 35 minutes and burn up to 500 calories! This one’s pretty intense, but I have a feeling you’re going to like it…

Read Full Article:  500 Calories Dumbbell Tabata Workout 

6 Best Exercises for Weight Loss

There’s no getting around the fact that in order to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise. Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.

So dust off those workout clothes and pick one of these nine best exercises for weight loss to get started today on your path to a slimmer, healthier you.

Read Full Article:  6 Best Exercises for Weight Loss

8 Moves to Get Rid of your Thunder Thighs

Thighs can be such a problem area to some women. Sometimes, it seems that no matter what you do, this typical area cannot be toned or tightened. However, that is not the case. As women, our hormones allow us to become more predisposed to storing fat around our midsection, hips, buttocks, and THIGHS! With a clean diet low in processed foods and the right exercises, you can help overcome the appearance of “thunder thighs.”

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20 Toughest Butt Exercises Of All The Time

Via  20 Toughest Butt Exercises Of All The Time 

8 AB Moves That Are More Effective Than Boring Neck Hurting Sit-Ups

Read Full Article:  8 AB Moves That Are More Effective Than Boring Neck Hurting Sit-Ups

Awesome Ab Sculpting Move

You’ve seen it in our fitness index, but now you can do the seated tuck alongside our CEO and founder Brooke Griffin! We know that finding time in the day to work out can get tough, so for those days when you’ve only got a minute to spare, check out our Skinny Minute videos. For this one, we’ll be doing seated tucks for 60 seconds straight. Let’s get started! Want to test your balance even more? 

Read Full Article:  Awesome Ab Sculpting Move

Exercises For Burn Back Fat Faster

Back fat is not a pretty sight. While it can feel soft to the touch - like when you are hugging a big, cuddly person - on the sexy scale back fat is pretty close to the bottom. This type of fat can be most obvious when a person is fully-clothed. For women, it shows up as a bulge around bra straps or tights shirts, and a too-tight-fitting t-shirt on a man can really accentuate this type of body fat.

Fortunately, there are some great ways to burn away back fat. Of course, having the proper diet can help. But, there is nothing like good-old-fashioned exercise that focuses on those trouble areas and puts the smack-down on that stubborn fat deposit.

If you are interested in burning back fat, here are 5 exercises that burn back fat faster:

1. Lat pull-downs:

If you are not already doing lat pull-downs, you should be. This is a great exercise for melting away the fat on your back. It really works the shoulder and back muscles, as well as your biceps (the front of your arms). Here is how to do lat pull-downs:

Stand in front of a lat pull-down machine that is equipped with a wide grip bar. Start with a light weight (maybe 40 pounds - you can always add more later).

Grasp the bar with an overhand (palms away from you) grip that is wider than your shoulders. Sit down at the machine.

Keep your back straight and eyes facing in front of you. Slowly pull the bar down to your chest without touching the bar to your chest.

Pause, then slowly bring the weight back up (but not letting the weight touch the stack).

Do 8-12 reps, 2-3 sets.

2. Pull-ups:

Pull-ups work many of the same muscles that lat pull-downs do. They may actually be a bit harder to do, since they require that you be able to lift your entire body weight. Here is what to do:

Grip the pull-up bar at a grip that is wider than shoulder-width.

Start in a hanging position, with straight elbows.

Pull yourself up, clearing the bar with your chin on each rep.

Breathe when you are at the bottom, rather than at the top.

Be sure to keep your chest up and your shoulders back, and concentrate on looking up the entire time. Cross your feet so that it is harder to "cheat" by swinging your legs.

Credit :  Exercises For Burn Back Fat Faster

Spice Up Your Squats: 12 Variations, No Equipment Needed

Welcome to our squat challenge! As you may know, squats are an essential exercise to sculpt a tight, lean lower body, but they can get a little boring. If you’re up for an added challenge, need new bodyweight options or just want to jazz up your current routine, check out these fun, unique squat variations that require no equipment!

FIT TIP FROM FEBREZE IN-WASH: Want an added challenge? Grab a set of light dumbbells (1-3 lbs) and use them during every squat exercise. You can perform each exercise holding the dumbbells in front of you or you can add some presses or tricep extensions! You’ll turn each sweat into a compound move, meaning you’ll work multiple muscle groups at once! It’s a win, win for busy women who don’t have time to spend hours in the gym.

Read Full Article:  Spice Up Your Squats: 12 Variations, No Equipment Needed

For Everyone Who Loathes Their Cellulite, This Workout Is For You

Cottage cheese should only be a reference for the actual food, because no woman should ever have to worry about her thighs looking like the dimpled, lumpy food. Unfortunately it happens — even to the most avid exercisers and dieters. In fact, 90 percent of women suffer this condition in industrial nations. So, let’s first look at the cause to understand the solution.

According to The Scientific American, cellulite occurs as women approach menopause and their estrogen levels decrease. This usually occurs around ages 25 to 35. As the estrogen decreases, so does your circulation. With less oxygen and nutrients, the collagen production levels decrease and the fat cells increase. When they begin to push through the thinning layer of collagen, they produce the bumpy look known as “cellulite.” However, as a society we have become more sedentary. Cellulite didn’t become a cultural issue, noted in publications, or research topic until the ’70s and ’80s.

Read Full Article:  For Everyone Who Loathes Their Cellulite, This Workout Is For You

Aerial Yoga: Your Cirque Du Soleil Workout!

Aerial yoga, or anti-gravity yoga, has become an increasingly popular way to destress and enjoy all the benefits of traditional yoga without many of the restrictions. 

Not only is aerial yoga fun, (are you telling me you wouldn't want to be wrapped up in a silk cocoon for an hour?) but it puts an elegant twist on an ancient practice. Like the performers in Cirque du Soleil, aerial yogis can enjoy effortless inversions and flows they may not otherwise have the pleasure of experiencing in the common vinyasa or ashtanga class.

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The Quickest "We Wear Short Shorts" Leg Workout

Your legs are truly lovely and take you everywhere you want to go, but if you sometimes scan them in the mirror and think of cottage cheese, here's a workout for you. Strengthen and tone your powerful gams with this quick and effective workout. Just press play and get ready to show your legs some love.

Looking for more quick workouts? Check out these fitness quickies:

The Ultimate Inner-Thigh Workout

Reboot Your Backside With This Tush-Toning Workout

Blast Away Calories With This Full-Body Tabata Workout

Read Full Article:  The Quickest "We Wear Short Shorts" Leg Workout

How to do a V-up

This exercise is great at blasting both your lower and upper abs for that total ab workout.

Read Full Article:  How to do a V-up

Booty-Shaping Workouts for Your Butt Type

Lots of women aren’t satisfied with their butt, but not everyone has the same complaint. That’s because booties come in all shapes and sizes. You’ve got to hit up your backside with the right kind of move to get the results you want.

We asked top fitness pros for their best butt workouts to lift and tone six common butt shapes.

Read Full Article:  Booty-Shaping Workouts for Your Butt Type

The Best Inner Thigh Exercises Ever

As a certified personal trainer and fitness instructor, people often ask me how to tone up their inner thighs. While certain leg-lift-style moves do target the inner thigh muscles, it is not possible to spot-reduce fat from your inner thighs--no matter how many leg-lifts you do! If you're exercising consistently and eating a healthy diet, your body will tend to lose fat all over, not just in one certain area. However, by following a well-rounded workout plan (that includes total body strength training, cardio and flexibility work) along with a healthy diet, you will gradually help reduce the amount of fat located in the inner thigh region as your total body fat percentage drops.

This video includes moves that work multiple muscles at once through large ranges of motion to help you burn more calories while you strengthen the inner thighs. Since these moves incorporate so many muscle groups, you'll burn more fat in less time! 

One more note: Don't forget that our bodies are designed to carry a little bit of fat in the inner thigh area, so please don't obsess over producing an "inner thigh gap"! Some bodies were genetically created with a natural thigh gap, but for most of us, strong thighs that may "touch" but help us squat, lunge, walk, skate and skip are healthy!

Read Full Article:  The Best Inner Thigh Exercises Ever

10 Best Home Exercises To Get Rid Of Flabby Arms

The fitness bug has infected everyone – right from teenagers to middle aged people. Following a healthy lifestyle is good not just for your overall health, but for your appearance as well. Having a flat stomach is no longer sufficient as we all want a perfectly toned body. If you are someone who is aiming to look perfect, you’ll know how unsightly flabby arms can appear. And, if you’re serious about getting in shape, you’ll want your arms to look their best. Wondering how to get rid of flabby arms? Keep reading to find out.

What Are Flabby Arms (Jiggly Arms)

Flabby arms are usually the result of accumulation of excess fat, and result in loose, hanging skin in the upward portion of your arms. Your arms are jiggly and look thicker than they actually are. The triceps is the largest muscle located in the back of your arm, and since it makes up most of the rear of your arm, targeting it with isolation exercises is the best way to get rid of those embarrassing flabby arms.

There are plenty of women who have flabby arms and are looking for a solution.This occurs because women tend to store more fat on their arms as compared to men. Flabby arms are caused due to two main reasons. One, our skin tends to lose its elasticity as we age, which means it stretches and tends to sag. The other reason, as mentioned earlier, is excess fat located in the rear of your arm. This can affect your confidence and create a negative body image.

Read Full Article:  10 Best Home Exercises To Get Rid Of Flabby Arms