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The stomach, arms and legs are comprised of large muscle groups that can get a lot of attention during bikini season. Firming and tightening those groups requires a holistic, whole-body approach using compound exercises that work more than one muscle group at a time, to give you the most benefit from your workout time. Compound exercises that work your abs to tighten your stomach, your biceps and triceps to strengthen and tone your upper arms and your glutes, hamstrings and calves to define your legs will leave you feeling toned all over and ready to hit the beach.
It can be challenging to find enough time to exercise daily, but if your schedule affords you the opportunity to work out in the morning and evening, you're roughly doubling the number of calories you can burn in a single day. Although walking isn't the fastest way to burn calories to help you lose fat, it's a convenient exercise that doesn't require any equipment and one that can lead to fat-loss results.
In recent years, doctors discouraged pregnant women from exercising at a workout intensity that elevated the heart rate above 140 beats per minute. Although you may still use this recommendation as a guideline, you should talk with your doctor about the appropriate workout intensity for your level of fitness during pregnancy.
Although your body significantly changes during pregnancy, you can still keep it toned by working out on a regular basis. In addition to staying fit, outer-thigh exercises can provide you with many other health benefits. Before you begin an exercise program, talk to your doctor about the advantages and safety concerns of exercising while pregnant.
Many parents enroll their children in gymnastics as a method of helping the youths keep physically active, but if you're a little curious about this type of workout, don't be afraid to try it as an adult. Gymnastics, which comprises a number of exercises, can help you burn calories to melt away the fat throughout your body, although you won't burn calories as quickly as more vigorous exercises.
Stretching may help you gain flexibility, but the activity is not an efficient way to burn fat. Although all exercise increases your calorie burning to some degree, most stretching isn't intensive enough for significant weight loss. To reduce body fat, perform stretches as part of a total fitness program that includes dietary changes along with regular aerobic and resistance activities.
One of the most common misconceptions about diet and exercise is that you can "spot reduce" to lose fat from a specific area of your body. That desired spot is usually the torso area below the shoulders and above the thighs. The sad truth is it won't work. The good news is that by following a plan of diet and exercise over an extended period of time, you can see visible results all over your body, including your torso. If you want to lose fat around your torso and gain the great abs, back, hip and bottom you've been after,…
Combination lifting exercises are also great for fat burning. Learn about combination lifting exercises with help from an Army Combat Medic in the 1st Calvary Division in Iraq and personal trainer in this free video clip.
A review of several pregnancy exercise studies published by "Current Opinion in Obstetrics and Gynecology" reported that pregnant women who exercise have improved cardiovascular fitness, reduced pain, improved urinary continence, reduced symptoms of depression and fewer instances of gestational diabetes. Even sedentary women can start an exercise program and see similar improvement. Build a well-informed exercise plan to prepare for the physical and hormonal challenges of pregnancy.
A common myth in the exercise world is that pushups are bad for women. In fact, pushups may be more difficult for women, but the exercise is actually quite beneficial. Some women prefer to do modified pushups from their knees, which is perfectly fine. But whichever type of pushup you do, you will find many fitness benefits from the workout.
While many exercisers are comfortable working out in shorts and a T-shirt, some may be shy about their bodies and prefer to cover themselves more completely. Others may observe religious proscriptions about dressing modestly, while still others may simply prefer to avoid becoming eye candy. Whatever your reasons, you don’t have to sacrifice fitness to retain your modesty.
Exercise is not only safe during pregnancy, but also very important for your health and minimizing discomfort and pain in pregnancy. Regular exercise can also increase your energy levels, help fight mood swings, improve circulation and boost your quality of sleep. You can get all these benefits with simple exercises, such as walking and swimming. Talk to your obstetrician before starting a new exercise program.
From picking up your toddler's toys to throwing touchdown passes, your arms take on a broad range of tasks on any given day. To make sure you're able to give your best effort in every task you take on, it's important to perform lifting exercises for your arms. Though bodyweight exercises can be effective for some applications, lifting weights will help you maximize strength and muscular endurance in sports and other activities. Consult your doctor before beginning any workout routine.
Regular aerobic exercise can help reduce body weight, body fat and disease risks in women older than 50. A review published in a 2012 edition of “Journal of the America Geriatrics Society” reports aerobic exercise also help improves cognitive function in older adults. Weight loss depends on the amount of calories you consume and burn throughout the day. The best aerobic exercise for a woman over 50 is one she enjoys and can stick with long term.
To flatten your stomach after 40, you need to follow the same basic set of instructions that a person of any age would follow, but you may have to work a little harder. As you age, you start to lose muscle mass, and as a result, your metabolism lowers and you burn calories less effectively than in your younger years. To lose belly fat and flatten your stomach, you need to burn more calories than you consume. To do that, dedicate yourself to a program that incorporates regular cardio exercise, strength training and a healthy, reduced-calorie diet. As well as…
Just because you’re pregnant doesn’t mean that you immediately have to stop exercising. Exercise provides a host of benefits for mom, such as helping with fatigue, constipation and insomnia. But you may have to slow down to preserve your health and the health of your baby. Though some exercises such as walking and swimming can be performed throughout the pregnancy, others may be too risky to continue, especially if you have pre-existing conditions.
Exercises to tone and strengthen your abdominal muscles do not have to be difficult or break the bank. Ab exercises can be done effectively at home in just minutes a day without the need for a gym membership or expensive exercise equipment. The American Council on Exercise conducted a study in 2001 led by researcher Peter Francis, Ph.D., to discover which ab exercises are the most effective. The ab exercises ranking the highest for best results can be easily done at home.
The deadlift is an effective leg and back builder and is also considered a classic test of strength. It is the third and final discipline in powerlifting competitions. Deadlifts are also favored by bodybuilders because they are known as a mass builder. The deadlift is a complex exercise that involves a great many muscles and joints. To help increase your deadlift, it may be necessary to address certain weaknesses that would otherwise limit your deadlift strength. Exercises that do this are commonly called assistance exercises.
The brachialis muscle on the front of your arm underlies the more visible and well-known biceps. The brachialis runs from your upper arm bone, or humerus, to one of your forearm bones, the ulna. Like the biceps, the brachialis flexes your elbow. Most variations of curling exercises target the brachialis as well as the biceps.
Exercising throughout pregnancy is an effective way to stay strong and healthy while providing a healthy start for your growing baby. The American Council on Exercise recommends pregnant women perform low-impact activities three times a week, or every other day. The benefits of exercising during pregnancy include reduced aches and pains associated with your growing belly, reduced anxiety levels, improved sleep and increased circulation to the fetus. Exercises relevant to pregnancy prepare your body for birth by strengthening your muscles and boosting your endurance, increasing the likelihood of a safe, healthy delivery.
Lifting exercises for football kickers are a really great opportunity to get your body into terrific shape. Do lifting exercises for football kickers with help from a fitness professional in this free video clip.
Some people use the cold weather as an excuse to not exercise, but for others a cold breeze can be refreshing and invigorating. Whichever group you fall into, you should know how to dress properly if you're exercising outside in the cold. Dressing too warmly can cause you to cut your workout short, and not dressing warmly enough may put your health at risk.
The importance of stretching after exercise cannot be overstated. It will keep your muscles supple and flexible, reduce your risk for injury and improve functional performance. Plus, when you save your stretches for after exercising, your muscles are already warmed up, so the stretches will be more effective. Your post-exercise stretches should consist of static stretches that relax your muscles and keep your core temperature down, which is exactly what your body needs after an intense workout.
Resistance training, such as lifting weights, can have a positive effect on not only your muscles, but on your entire body. According to the University of New Mexico, resistance training can help reduce your risk of developing cardiovascular conditions, including heart disease, and may help regulate your blood pressure. Lifting weights can also help lower your cholesterol and improve your bone health, which reduces your risk for osteoporosis. You will also enjoy increased strength and improved endurance when you do regular strength exercises. There are different types of resistance training, which will have varying effects on your muscles. (Ref. 1)
Booty-lifting exercises are very effective in targeting the glute muscles, among others. Find out about booty-lifting exercises with help from an AFAA-certified personal trainer and group exercise instructor in this free video clip.
Lifting exercises for your arms include classic moves like the dumbbell curl, among others. Find out about lifting exercises for your arms with help from an experienced longtime personal trainer in this free video clip.
Beginner ab exercises are a great way to build up support in your lower back and relieve pain in that area. Learn about beginner ab exercises for women with help from a fitness professional in this free video clip.
Dealing with being fashionable while getting your body back after pregnancy doesn't have to cause you a great deal of stress. Learn about cute dress styles for post pregnancy with help from a personal style expert in this free video clip.
The best blouses for women with large thighs are tunics because tunics tend to hide the thigh area. Find out about the best blouses for women with large thighs with help from the owner/creative director for Ose in this free video clip.
Olympic lifting prep exercises come in many forms, like the popular power press. Find out about Olympic lifting prep exercises with help from an experienced personal trainer in this free video clip.
Dumbbell exercises for women are a really great way for those women to tone their arms. Learn about dumbbell exercises for women to tone arms with help from a fitness professional, journalist and lifestyle coach in this free video clip.
Hand weight exercises for women always need to be done in a very particular way for the best possible results. Find out about hand weight exercises for women with help from a fitness professional, journalist and lifestyle coach in this free video clip.
Row lifting exercises don't need to be done in a gym surrounded by a lot of expensive equipment. Find out about row lifting exercises that you can do at home with help from a registered dietitian and certified personal trainer in this free video clip.
Certain toned arm exercises are really great for women to do right at home. Learn about toned arm exercises for women with help from a personal trainer, choreographer, dance instructor, and a yoga and Pilates instructor in this free video clip.
Outside ab exercises for women are a lot easier to do than you might think. Find out about outside ab exercises for women with help from a certified personal trainer, yoga instructor and holistic health practitioner in this free video clip.
There are a variety of different muscle-firming exercises that you can do right at home should you so choose. Learn about muscle-firming exercises with help from a certified personal trainer, yoga instructor and holistic health practitioner in this free video clip.
Certain rowing exercises are a really great opportunity to tighten the breast and other areas of your body. Use rowing exercises to tighten the breast with help from a distinguished fitness expert in this free video clip.
Not all exercises are going to be able to firm the flab that arms develop as you age. Find out what exercises firm the flab of arms at 60 with help from a fitness industry professional in this free video clip.
If you lift heavy loads all day, you're going to want to add a few key stretching exercises into your routine to help make things easier. Learn about stretching exercises for heavy loads with help from a certified Pilates method instructor in this free video clip.
You always want to make sure that the stretches that you're doing while pregnant are safe for your stomach. Learn about safe stretches for your stomach that you can do while pregnant with help from a certified Pilates method instructor in this free video clip.
Exercises that are designed to firm the entire body require you to take a "whole body" approach. Learn about exercises to firm the whole body with help from a health and human performance expert in this free video clip.
Certain exercises are really great for both tightening and firming the muscles in the breast. Learn about an exercise that tightens and firms the breast muscles with help from an NASM Certified Personal Trainer in this free video clip.
When it comes to arm firming exercises, some techniques yield quicker results than others. Find out about the quickest results for an arm firming exercise with help from a fitness professional, journalist and lifestyle coach in this free video clip.
There are certain lower back exercises that are great for pregnant women to do at various times throughout their term. Learn about lower back exercises for pregnant women with help from a fitness professional, journalist and lifestyle coach in this free video clip.
Burning fat on your inner biceps isn't nearly as difficult as you might be imagining. Burn fat on the inner biceps with help from a health and human performance specialist in this free video clip.
Certain types of weight exercises are really great at firming up female arms. Learn about weight exercises that you can use on a daily basis to firm up female arms with help from an experienced personal trainer in this free video clip.
Just because you can't go to the gym for whatever reason doesn't mean that you can't perform great calf exercises whenever you want. Learn about calf exercises for women without a gym membership with help from a certified personal trainer and wellness coach in this free video clip.
You can exercise right in your own home without a lot of fancy equipment and using some common household items you probably already have access to. Learn about exercising by lifting soup cans with help from a fitness coach in this free video clip.
Barbell lifting exercises are great for working out a few key parts of your body. Get tips on various barbell lifting exercises with help from a fitness coach in this free video clip.
If you're a woman, there are a few key arm exercises that you're going to want to know more about. Learn about awesome arm exercises for women with help from an experienced personal trainer in this free video clip.
