Author Archives: James

Try This Handy Advice For Building More Muscle

Muscle building is good for your body. It speeds up your metabolism, improves your balance, and makes you look great. It is also a fun activity. Keep reading for some valuable advice on muscle building and all the great things it can do for you.

Try having a routine that can adapt to your goals. Doing similar exercises daily may seem boring, but this is a good way to build muscle while measuring progress. You can use another exercise if you get extremely bored or add an exercise if you want to add to your routine.

If you’re trying to build up on muscle, you will need to eat a lot more than you are used to. Up your caloric intake until you are gaining one pound each week. Find healthy ways to get anywhere from 250 to 500 more calories daily. If you don’t see any weight change, consider altering your eating habits.

There are a number of ways exercising your muscles can improve your life, whether or not you have an interest in bulking up. As well as gaining strength, helping joint flexibility and strengthening your lungs, it can improve your self-esteem. This can be achieved by combining a muscle building workout with cardio.

Consider taking a creatine supplement. This aids muscle development because it enables you to push yourself harder during your workouts. If you are using any form of supplements, be careful when you take them. Always follow the specifications listed on the product and don’t think that more is better.

Stretch well after each workout, so your muscles can repair and grow. Hold a stretch for about thirty seconds if you are under forty years old. A person that is over 40 years old needs to hold each stretch for a minimum of sixty seconds. A good stretch helps to protect your muscle against injury during your workout.

Make sure you implement a good diet routine as you workout. For example, building muscles require plenty of protein and carbs and only certain fats. Don’t be under the assumption that this means you can overeat; it simply means that you need to follow a healthy balanced diet. Try using vitamins and supplements to build muscle.

Set limits, but don’t end a workout until you’ve used every resource. Once your are more able to recognize the limits of your muscles, try to work them to exhaustion. If you have to, shorten your sets when you start to become tired.

The process of building up your muscles is a careful balancing act. If you never work on it, you will have very small muscles and a lack of strength. However, care must be taken not to overdo it as well. Working out too much can lead to stretched out skin or permanent marks.

Your diet is especially important on your lifting days. Consume more calories about an hour before you are going to exercise. Do not sabotage your efforts by binge-eating on your workout days. Instead, just increase your caloric intake more than your consumption on your off days.

Going to the gym with a group of friends is a great way to cultivate and maintain your motivation to work out. That way, you will have a constant source of encouragement and will have the energy necessary to work even harder. This, in turn, will improve muscle growth.

In this article, the focus has been muscle building and how you can implement it into your daily routine. Muscle building can improve your confidence and help your body. As long as you keep it, you are going to love how you look and feel, afterward.

Muscle Building Advice You Can Start Using Today!

Bodybuilders already know that meat is a horrible source of protein. All the smarter championship level Bodybuilders AVOID red meat. Think about it. Bodybuilding stores do Not sell beef powder, fish drinks, or chicken protein bars. ALL of the protein supplements for muscle building are whey protein, soy, or albumin egg protein, ALL Vegetarian.

Any person touting steak for protein or muscle is not educated on the subject of muscle building. Anyone attempting to erroneously say that plants don’t contain protein for building muscle is not realizing that the steak they are touting came from a bull who grew to the massive size of 2,000 pounds of pure muscle, ALL from eating the protein in plants!

A Bull eating plant protein is also more muscular, stronger, and more massive than an obese male eating piece of steak and hamburgers. Muscle from the protein in plants from a Vegetarian diet is stronger, more massive and higher quality muscle than that from meat. In addition, meat is soaked with female hormones such as Estradiol, so men eating steak are juicing themselves with female hormones such as estrogen in Beef.

Eating pieces of meat makes you more feminine. Don’t think there’s feminine estradiol put in steak? Go look. Simply type “Estradiol Synovex Cattle” into google and you’ll see premenstrual women’s estrogenic hormones like syn over put into your steak that you’ve been gobbling at your barbecues. That’s why men who eat lots of meat gradually become fat, rounded, with soft shoulders and wide hips and more effeminate. This is why Vegetarian men are more masculine and do not have this problem.

Do you want to look like the cover of a fitness magazine? Although no one is perfect, it is possible to increase muscle and have a great body. All you need is a little helpful information to get you on your way, and this article will provide you with that and more!

Make sure you are eating and drinking the right things if you are following a bodybuilding program. Although being hydrated is normally important, it is even more important when building muscle, as muscles are made up of 70% water. Do not consume too much alcohol, because it breaks down your muscles when you drink it in large amounts.

You should not emphasize speed over a good technique. Regardless of the specific exercise that you are doing, performing your repetitions slower, while focusing on your technique, will provide significantly better results than trying to do the same number of repetitions as quickly as possible. Take your time, and make certain that you are performing the exercise correctly.

Always warm up before you start lifting. When you warm up, you increase your circulation and get muscles ready for more intense exercise. Warm up for at least 10 or 15 minutes before each workout. This helps avoid the kind of muscle injuries that would put you on a lengthy healing sabbatical.

Try putting your exercises in a different order. Don’t stick with the same routine for weeks on end. If you always save the same muscle group for last, they will never be fully worked out because you will always be tired at that point. If you start your workout with the muscle groups you usually leave until the end, you can work them to their limit, which will encourage muscle gain.

Try going for farmers walk! This walk is performed by holding dumbbells that are slightly heavy at the sides, and you walk until you just can’t walk anymore. Focus on keeping your abs engaged and taking long strides. If you can’t continue, take ninety-second breaks before going on. Make sure to do this several times daily.

Healthy, lean fats are essential to building muscle. These fats assist in lubricating your joints. In addition, they increase your body’s amount of testosterone. This will allow you to effectively gain muscle in a healthy way. Saturated fats should be avoided, as they are unhealthy, and especially bad for your heart.

Once you have finished working a specific muscle group, stretch those muscles thoroughly. This will help you decrease your recovery time. These stretches might be uncomfortable for you when you do them, but they will surely have a big impact in developing your muscle tissue.

Focus on squats, dead-lifts and bench presses. Those three make up the foundation of any good exercise routine. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Use these exercises during your workout.

Do not skip breakfast, especially when your goal is to increase muscle mass. Ideally, you should start the day out right by eating a protein-rich breakfast. Eating a healthy breakfast will facilitate building muscle rather than burning it, and also give you daylong energy.

When training, high reps and a good number of sets will show the best results. Try taking breaks that dont exceed 1 minute and try 15 reps for each set. This constant effort keeps your lactic acids pumping, increasing muscle growth. Repeating this many times in each session will maximize muscle-building.

Although you likely arent perfect, you are still incredible. Now that you have read the advice in this article, you will be able to change your life for the better. This is a great start, so keep that momentum going and apply what youve read here starting tomorrow!

Benefits Of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.

What is Whey Protein
Whey protein is actually a term used to describe a group of globular proteins that can be separated from the whey. When cows milk is used to manufacture cheese, it also leads to the production of whey, which may or may not is discarded. It is a mixture of lactoglobulin, alpha lactalbumin, and serum albumin.Similar to a protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health. Bioactive whey protein is an active source of protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value.

What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grows faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to the acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system, and the skeletal system.

Although rarely curable, degenerative diseases can be treated with chemotherapy, surgical operations, and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes, and AIDS have symptoms that cause muscle strength and growth to deteriorate an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body no doubt about it but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

A Workout For People Who Dont Want To Work Out

There’s good news for people who want to watch their weight without giving up watching TV. Now there’s a new workout for couch potatoes and people who think they’re too busy to find time to stay fit.

With time at a premium, many Americans are turning to creative forms of exercise. In a recent survey conducted by Harris Interactive for the North American Spine Society, three out of four people said they used the stairs rather than the elevator at work, 58 percent said they started parking their cars far away in parking lots and almost half reported walking while on the phone.

At the same time, however, 46 percent of people described themselves as couch potatoes as a major contributing factor to being overweight. Many adults say they have procrastinated working out in order to do other activities, such as watching television, sleeping in, doing household chores or working.

Approximately three in four adults say they would exercise more if they could fit it into their daily routines, however, and a majority of adults say they would exercise more often if they could do it at home. Among no couch potatoes, 80 percent would like to get more exercise but say they don’t have the time.

Meanwhile, more than 4 million Americans suffer disc problems. One out of four Americans over 30 will have recurring back pain, and one in 14 will seek medical care for back or neck pain this year, totaling almost 14 million visits per year. Back pain is the second most common reason that people visit a physician. Back and neck pain results in more lost workdays than any other condition. Due to absenteeism, medical and other related expenses, the cost of back injuries exceeds $80 billion each year in the United States. Exercise is one way to avoid back problems.

That’s why it’s important to find time to incorporate exercise into your daily routine. In addition to things such as climbing stairs and parking farther away, there are a number of fun ways to make your daily tasks opportunities to exercise:

Feet Alphabet. This exercise can be done anywhere you are sitting, except while driving. It should not be hard to find a place. Simply write the alphabet in the air with each of your feet and ankles. You can do the letters in capitals or small letters and, for that matter, in any language you would like. Doing this two or three times on each ankle will begin to strengthen the ankle and maintain or improve motion.

Doing the Dishes Neck Circles. This exercise is easily done while doing the always fun task of washing the dishes. As you are standing there at the sink, slowly rotate your neck in a clockwise position, trying to extend the tip of your head out as far as possible. After three or four rotations, repeat the exercise in a counter-clockwise position. Remember, these rotations should be done slowly and in a pain-free range of motion. Besides increasing the flexibility of the neck, these exercises can pass the time of doing dishes.

Overhead Laundry Toss. Put the laundry basket directly in front of you and have the washer or dryer directly behind you. Grab a piece or two of dirty clothes, reach over your head slowly and drop the laundry into the washer. Again, start with dry clothes, then progress to wet clothes from the washer into the dryer.

Remote Wrist Lifts. This can be done on any Sunday afternoon watching multiple football games. Simply take the remote control (use the biggest one you have from the pile of remotes) and, while sitting watching your favorite team or movie and with your arm pointing toward the TV, aim the remote at the ceiling, moving your wrist only. Hold it there for 10 seconds, then aim it at the floor, again only moving the wrist. Repeat this three to four times during every commercial. Be careful not to accidentally change the channel when doing this exercise or it may irritate people who are watching TV with you.

Exercises For Fat Loss At Home

Exercises for fat loss, or any other goal, at home is the most convenient and time-saving way to get your training in. No paying for gym memberships you may or may not use, no spending hours in traffic traveling to and from your gym, no waiting list for the most popular classes and no using funky equipment that hasn’t been cleaned in weeks.

To ensure success with your home fitness training it is important that you stick to a few very simple rules:

1. Decide to make the time to train at least 5 days a week.

2. Try to train at the same time every day. This makes exercise a habit much faster than just exercising whenever you feel like it. Set a time, and do your best to stick with it.

3. Claim your territory. Find a room in your home that you can call your exercise room. This is where you will set up any equipment you need, store all of your training gear and this is where your will train most of the time.

4. Set aside 30-60 minutes for you! No phones, no internet, if someone comes to the door don’t answer it. If you have children, arrange for someone to watch them during your training time.

5. Let others know this is your time and that even though you love them to death, you don’t want to be disturbed. If you must, put a ‘Do Not Disturb’ sign on the door.

6. Make sure your training fits your current fitness goal. Always include elements of cardiovascular training, strength training, flexibility training and stress management training in your home fitness regime. If your current goal is weight loss, focus more on aerobic and anaerobic training. If your goal is stress management, focus more on light cardio, yoga, and meditation. If you want to get stronger, focus more on strength training. If you want to get really defined, focus more on lifting moderate weights for higher reps.

7. Do what you enjoy. If your goal is to lose weight and slim down and you hate Latin dance, then don’t try to suffer through flashy, hip shaking Zumba classes. There are many different ways to get your cardio training in without forcing yourself to do a form of exercise that you don’t like.

It is particularly important to find something you really enjoy when you are first starting out with fitness. Later as you become a more advanced exerciser, you will find the fun in challenging yourself to do things you may not have enjoyed when you were a beginning exercisers. This is a natural progression as your body gets healthier and stronger and your mind begins to look for new challenges.

8. Don’t think of your training as a chore you must do, instead, think of it as your Happy Hour! This is your time for you. Cut loose and have fun, you have earned it!

9. Keep your training safe. If you are new to exercise, learn how to exercise at home safely. You can book a few sessions with a personal trainer, you can purchase a few fitness DVDs from a reputable instructor or you can visit reputable fitness certification sites to learn how to train with good form and technique.

10. Dance, lift, stretch and meditate like no one is watching, even if they are. This is about feeling comfortable in your body and not giving a hoot what anyone else may think about you or your training.

11. When appropriate, don’t be afraid to cut loose. If you like to dance, then dance! Don’t feel you need to hold back, as long as you keep your training safe you should really go for it. As you dance don’t fret about what your body may be doing, if your butt jiggles, let it jiggle; if your boobs shake, let them shake; if you’re under arms flap, let them flat; if your gut bounces, let it bounce; if your thighs quiver, let them quiver. Don’t sweat the small stuff.

Weight loss, building strength, gaining flexibility and relieving stress can all be accomplished in the comfort and privacy of your own home, but you must set yourself up to succeed. Making exercise a habit leads to making fitness a lifestyle; something you simply could not live without.

Some Sports’s Approximate Calorie Consumption

Exercise to lose weight. That sounds like good motivation. Focusing on long-term goals are positive, but its best to make things simple and to understand that you can’t lose more than a pound or pound and a half per week without risking your health. So here is the secret to the operation. Performing cardio with strength exercises that tone will help you burn fat. Not forgetting the other two vertices of the trinity of good figure: diet and rest. We propose some sports, of increasing difficulty and approximate calorie consumption, the number varies by a person’s sex, age, height, and weight.

Running. 900 calories/hour. Some call it a poison, drug or vice, running or jogging, is addictive and can get you hooked. It is the simplest exercise, basic and cheap. Your only expense is a good pair of running shoes. Before starting a running program make sure to get a clearance from your doctor regarding heart problems, also if you are a smoker or have knee injuries, ankle or hip problems. For beginners, it is recommended to practice activities that are easy on the joints: walking or cycling.

Swimming. Approx 900 calories / hour. This could be Plan B, and more so in the colder months where outdoor scenic trails are covered in snow. It is an activity in which we work out hard, but the risk of injury is lesser than running, making it very suitable for mature athletes or people with joint problems. 

Hiking.300 calories/hour. Sun, good weather and forests, rivers, and mountains to explore. Find hiking trails abound with different levels of difficulty, and stop those rebel lipids in their tracks and also enjoy nature at the same time.  

Volleyball. 300 calories/hour. No need to travel to a beach to enjoy the benefits of summer sport since many sports centers in various cities in the US and Canada enable gyms to practice. Volleyball works the legs, abs, and arms. It’s fun and total body workout that can be done by anyone.

Tae Bo. Up to 600 calories/hour. Music, choreography, but especially aerobics, karate moves, boxing, and taekwondo. Similar to the Aero Combat or Bokwa (a discipline of Scandinavian origin that combines boxing and African dance), is an exercise cardio effective in combating obesity which in turn strengthens the muscles and promotes flexibility.  

Aquaspinning.700 calories/hour. More difficult than riding a stationary bike to the rhythm of the music. Also facing the liquid element provides a plus in terms of calories burned. 

Climbing. 700 calories/hour. If you are looking to add a little adrenaline to your fat burning days,  a good option when the running or laps in the pool and have lost its interest for you, try climbing.  Rock climbing is a total body exercise that can burn up to 700 calories per hour. 

Crossfit. 1,000 calories / hour. It takes a couple of years to master, but is all the rage for fitness enthusiasts who are more disciplined, and promises to expand the physical and mental limits of their bodies. Cross fit exercises are very high-intensity circuits done in a limited time. They tend to exercise that use a lot of muscular strength. For example, squats, pushups, upside down pushups, running, cycling and weightlifting are some of the common exercises performed during a Crossfit session.  Now imagine doing all these and more without a break!  Wow, that will easily burn up over 1000 calories per hour.  

Whatever exercise or combination of exercises you choose to lose weight with, and kick start your own operation bikini, keep three things in mind:  Be steady, be safe, be consistent and you will achieve the body you desire in no time.

Best Exercise To Lose Weight

To lose weight, you must burn more calories than you consume. That’s really all there to it. Which means if you don’t want to diet, it is possible to burn more calories simply by exercising more as a substitute. To lose fat by exercising, use these guidelines and techniques.

Get into exercising slowly. If you aren’t already within the habit, diving headfirst in a strenuous exercise regimen can cause you to burn out quickly at the very least or could cause physical injuries at the worst. Rather than setting yourself back further by biting off a lot more than you can chew, start slowly, and find small ways to include more movement into your daily routine. For example, you could possibly:

Bike or walk as opposed to driving. Don’t drive through the drive-thru.  Alternatively, walk to some sort of public transportation. For you to motivate yourself, just think of all the money you’re not spending on gas. If you drive, park farther from your destination so you are forced to walk further. Park on the furthest point from the grocery store parking lot. Better still, park a few blocks from your office forcing yourself into two 15-minute walks every day.

Clean your house or tend to your yard. House chores are more physically tiring than you think: scrubbing, dusting, raking, weeding, and mowing are great strategies to burn calories without having eaten up any free time. In addition, your sparkling clean house will motivate you for you to tackle other projects – for instance losing weight.

Pay at the gas station as opposed to at the water pump. Use a stability ball as opposed to sitting on any chair. Bounce about it or just take a seat and keep your balance making sure to help keep your back direct and abs tight. Walk your pets or offer to walk your neighbors. Have more sex. In addition to burning more calories, this can boost your disease fighting capability, increase your cache threshold, and help you live longer.

Start Your personal Exercise Regimen and Adhere to It.  Jogging or running around the area you live is one of the cheapest ways to lose weight. You can also use a treadmill should you have one.  If you don’t like the actual monotony of going for walks, take up dancing or perhaps a sport or join an exercise group to expand your social circle. Start by exercising a set number of days every week and gradually improve the number, length, and intensity of the sessions. Though you should make an effort to tailor your workouts to your own tastes in addition to fitness level whenever you can, there are certain types of workouts that everyone should take part in:

Strength training burns calories although building strength in addition to muscle. It can enhance your metabolism; the more muscles you possess, the more calorie consumption you burn as soon as you’re at relaxation. If going to the gym is not possible, try Working out from home.

Cardiovascular exercise burns calories improving circulation in addition to endurance. One of the best possible forms connected with cardio is Interval Training, which is basically alternating between low- in addition to high-intensity activity. For example,  10-minute sessions connected with jogging or brisk walking interspersed simply by 2-minute sprints. This may not be only an especially effective strategy to improve heart health and endurance but also takes effect faster than other kinds of cardio.

Vary your own workout. As you get comfortable performing a certain activity, you learn how to do it more proficiently, making it easy so that you can plateau in your own workouts. However, this doesn’t mean you ought to skip around in between exercise styles without mastering any one. Allow yourself eight to sixteen weeks to get the most out of the particular workout or higher levels of workout before moving forward. Try something like:

  • Strengthen One’s Core with Central exercises
  • Start Enjoying Tennis
  • Breakdance
  • Complete Pilates
  • Swim

Tips to Stay Motivated

* Instead of allowing yourself to become frustrated or depressed together with your current weight, apply it as a motivational application. While you exercise, think about the time’s someone called you overweight and just imagine what they will say when they see you next.

* Set any target weight for a specific occasion, when i. e. a friends wedding where you’re a bridesmaid.

* To avoid yourself from getting discouraged, give yourself a smaller reward at the end of each workout.

* Drink no less than 8-10 glasses of water each day – or more of you need to. This helps get rid of metabolic wastes to help keep your metabolism in top shape. It may help to carry a metallic water bottle about with you all the time. This will help remind someone to drink, is cheaper when compared with purchasing drinks whenever you get thirsty, and is also better for the environment.

* Watch intended for overall body problem changes, not just weight. Since exercising builds muscle in addition to burns fat, and since muscle weighs a lot more than fat, pay more focus on how you look and feel instead of the numbers on the scale.

* You will get sore and muscles will ache, don’t worry this is actually a good sign. It means you are pushing yourself hard.  The more you exercise the easier it will get.

*Anyone older than 60 or who has heart disease, substantial blood pressure, or arthritis should consult your doctor before attempting intense training.

* Do not be too hard to yourself. You won’t eliminate ten pounds the first week. Expect a gradual weight reduction.

Exercising to lose weight is a commitment only you can make with yourself.  Nobody else can do it for you.  It’s your body, it’s your time, make it happen.

The Exercises You Should Do Every Day

Tricep Kickback

Begin by standing with your torso bent forward so that it is virtually parallel with the ground. Grasp a dumbbell with your right hand and press your right arm against your side with your elbow bent at 90-degree angles. With your palm facing your body, raise the weight by straightening your arm until it is parallel with the floor. Then reverse direction and return the weight to the start position. After finishing 12-15 reps, repeat the process on your left (do 2 sets each arm).

Bicep Dumbbell Curl

Begin by sitting at the edge of a flat bench. Grasp a pair of dumbbells and allow them to hang at your sides with your hands facing away from your body. Press your elbows into your sides and keep them stable throughout the move. Slowly curl the dumbbells up toward your shoulders and contract your biceps at the top of the move. Then slowly reverse direction and return to the start position. (12-15 reps, 2 sets).

Shoulder Dumbbell Press

With a dumbbell held in each hand at shoulder height, palms facing away from your body, sit on a flat exercise bench or, better, a chair with your back supported by the back of the chair. Flexing your shoulder muscles as you go, lift your arms upward until your arms are fully extended. Without resting and in full control, return to the start position and repeat the movement until you have completed a set of 12-15 reps (do 2 sets).

Alternate Bum Lift

With a mat or rug beneath you, lie facedown on the floor, your arms extended straight out in front of you or with your hands folded in front of your head. Your toes should be pointed down and your feet about a foot apart. Working one buttock at a time and flexing as you go, without bending your knee, lift one leg until you cannot comfortably go any higher. Continuing to flex your working buttock muscle and in full control, return to the start position and repeat the movement on the other leg. (12-15 reps each leg and 2 sets per leg).

Lower Abs Bicycle Move

With a mat or rug beneath you, lie on the floor with your lower back pressed into the mat. Bring your knees up to a 45-degree angle and begin moving your legs as if you’re pedaling a bicycle. Alternate touching your left elbow to your right knee, then your right elbow to your left knee (15-20 reps and 2 sets).

Outer Abs Sit-ups

With a mat or rug beneath you, lie on the floor with your knees bent to the right side. Place both hands behind your head. Slowly lift your shoulders off the floor until your left outer abdominal muscle contracts. Then return to the start position. After completing a set of 15-20 reps repeat on the right side.

Leg Lunges

Stand with a dumbbell in each hand, palms facing your body, arms straight down at your sides, feet a natural width apart. Keep your back straight and look directly ahead of you. Keep your knees aligned with your toe and your non-stepping leg straight. Bending at the knee, step forward with one foot until you can just about see your toes. Feel the stretch in your stepping leg front thigh muscle and the flex in your non-stepping leg front thigh muscle. In full control and using the muscles in your lunging leg (not your back leg) return to the start position and repeat the movement for the other leg. Repeat the alternative lunging movement until you have completed a set of 12-15 reps each leg.