Here in the ladies fitness section we truly focus on getting and keeping you on that slim figure shape that you desire. By focusing on your stomach and abs in this section we are able to capitalize on the most difficult part on reducing fat on the body, and make it easier to flatten up your stomach and transfer the fat in all the right places.
We also provide a variety of workout tips so you can achieve your goals as a women. Two of the major keys that we provide, is our routine and our diet plans, when both are combined weight loss and body change is surly achieved. In ladies fitness you will notice we really target the basics for the most part.
Ladies fitness revolves around the best diet plan and workout routine, So.. where do we start? Simple, however before we can affect and influence our bodies or else there is no point on continuing. We have to influence our minds, and build our mind. Ever heard the saying? Before we change our outer world we must change our inner world. Well in ladies fitness that saying applies here 100%, one of the biggest tip for ladies fitness is to let yourself know you can do it! Let it be known in your body, mind and spirit that you are capable of reaching health and fitness. That you will get stronger, lose weight, and impress others. Your mind is number one follow by the belief. Believe in yourself and know you are going to make it, and all this hard work is going to be worth it. However i should use the word hard loosely i mean you’ll see what i’m talking about the further down we go on in ladies fitness.
The Warm Up
Jogging will be the intro to our routine. Make yourself a daily planner and jog twice a day once in the morning and once more later in the afternoon. By jogging your burning calories and best of all while you’re jogging the muscles that you’re affecting are the quadriceps, hip flexors, gluteals, quadriceps, calf muscles, and hamstrings. When these muscles are being targeted because of jogging they start toning, toning you’re thighs and butt. Toning your muscles are easily achieved just by running at a slow pace around your neighborhood aka jogging. By setting a daily planner your reassuring that you are getting you’re getting your results in. Jogging is not just great for your butt and thigh, but for your heart its a form of cardiovascular exercise and a great one. Your endurance is also building tolerance as well in your jogging routine, making sure your lower body is becoming indestructible. We go more in to depth on working on your butt and thighs in the other sections of this site.
Keeping Up With The Basics Using The Push-Up & Crunch Blend
You’re going to want to start the next set with push ups. Push ups strengthens’ a woman’s biceps, triceps and forearms, chest muscles and also assist in firming ups breasts. Crunches on the other hand help in toning a woman’s abs eventually strengthening the abdominal muscles and giving you a strong posture. A well-toned upper body helps you function efficiently in your day to day lives and also improves your overall health.
What is the right way to do Crunches & Push ups?
The rectus abdominis is the long sheath of muscle when exercised in the right way that include low body fat, right genetics and right conditioning can eventually be transformed to desirable abs. The right exercise to tone the upper and lower parts of the abs are crunches for the upper body and leg-lifts for the lower body.
Pushups are one of the oldest form of exercise that we learn as kids. However there is a right way to do the pushups to avoid injuring yourself. This is normally done by assuming the plank position, placing your hands firmly on the ground and lowering upper body until your chest touches the floor. Tightening your gluteus helps you to strengthen your core muscles while doing the pushups.
Baby Steps Fading
The Garcinia Cambogia theres something about this extract that has to be said before getting any further. If you haven’t heard of it, then in a nut shell the Garcinia Cambogia is basically a supplement that helps us lose weight with minimal change in our diet. As a matter of fact with this enhancement you do not need to change your diet or even include a workout routine, however here in ladies fitness we show you how to take advantage of this extract for maximum results using our diet plans and workout routines. Thats why we urge you to continue the workout plans even though the Garcinia Cambogia already does a lot of the work for you, we can speed up the process thus getting faster results.
The video below shows and tells a better representation on how to lose weight using this supplement.
Straight Arm Plank Exercise
Straight arm plank is a beneficial and effective exercise but you have to do it using the right technique. You have to ensure that whenever you are doing the exercise, you are activating the right muscles. Below is the procedure for an effective straight arm plank.
Get to the position of the plank by providing support to your body weight using your toes and hands.
Your hands should directly be under your shoulders.
Ensure you abdominals are contracted and your eyes ahead with your back straight.
Hold on to this position for the longest time you can, up to 1 minute.
Tips for an effective Straight Arm Plank
– Your back should be flat without rounding or arching.
– Your hips should not sag down to the ground.
– Look down.
– Bend your knees slightly.
– Stop when you experience lower back pain.
This exercise is worthwhile in building the muscles in your abdomen and back. Therefore, do it right to achieve the desired results.
Now for the one arm plank
Performing them is not a breeze. Many women get started only to quit after a few minutes. Here are simple tips on how to improve your time.
It is wise to practice on a daily basis. At the start, you will find it tough performing one arm planks but with time you will be good to do so for several hours.
Maximize on body weight workouts
Pull ups and pushups will boost the strength of your core. Therefore, ensure that you incorporate them in your workout routine for better outcome in the long run.
Dead lift and squats
Women who are strong when it comes to dead lifts and squats reap many benefits from one arm planks. You should practice to squat for several minutes before engaging in one arm.
In conclusion, one arm planks should not be a nightmare. You should practice daily to make your body get used to strenuous activities. Dead lifts, pull up, pushups and squatting will also assist
Plank push up Exercise
The plank to push up exercise is a pretty well-known static stomach exercise that can help you build strength in your abs. It is a highly recommended element in any good abdominal workout. However, most people know and perform just one version of this little exercise.
In this article, I would like to share a few more variations of the it so you can use them to boost your abs workout further and build a stronger stomach
In the standard plank, you assume a position similar to that of a push-up. The difference is that instead of placing your palms on the floor, you rest on your forearms. You keep your back and neck straight and your eyes on the ground. You then hold this position for as long as you can, breathing normally.
Your abs will be under a lot of strain while you do this as the abdominal works the entire abs and core muscles.
Stability ball plank
Using a stability ball to do an increases the intensity of the exercise. The reason is that you need to work with your internal core stabilizing muscles to keep your body motionless while the stability ball is an inherently unbalanced platform.
There are two ways to use the stability ball to do the plank to push up exercise: placing your feet on the ball and placing your forearms on the ball. Each will train your abs in a different angle. Working the abs in a variety of angles and intensities will help you to achieve a better overall workout.
Tip: using a stability ball may also prove beneficial with additional stomach exercises. It’s a highly recommended piece of fitness equipment.
If you want to target your oblique’s better, you should incorporate the side plank in your workouts. A side plank needs to be done on each side for a balanced workout.
Here is how it’s done: rest on one forearm and turn to the side so that your body is at a 90-degree angle to the floor. One side of your body should face the floor and the other the ceiling. Your legs should be stretched out with your feet crossed and touched the floor. Your torso should not touch the floor, just the sides of your feet and one forearm.
What also contributes to weight loss is cardiovascular exercise, cardio for short. What does cardio affect? Well it has to do with your heart and your heart is a muscle. Therefore working it makes it stronger. A stronger cardiovascular system means more capillaries delivering more oxygen to cells in your muscles this allows your cells to burn more fat during both exercise and when you are doing nothing. The best part of cardio exercise is that it’s very easy. One way of starting cardio exercise is do some jumping jacks they’re a great warm up for the day and your heart. If you don’t know how to do jumping jacks, jump your legs out as you bring your hands overhead, then jump back to standing.High knees is another one, the way you do it is run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up. They’re so much more!