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Tighten Your Belly In 1 Month With The Plank Challenge

Every person desires a tight and nice belly, and mostly to have a 6 pack that could be showed at the beach.

Well we might have a solution for this situation!

Haven’t you heard how effective could the plank be? This is a simple exercise, that provides amazing effects in a short period of time, and many people when they first see it, think it is too easy, but believe us it is everything but easy!

This exercise is static, but several muscles are involved in this exercise from the abdominal area, mostly from the upper torso.

While you are in the position that the exercise requires, your corset muscles are extracted almost to their maximum which will make you sweat more, than doing 100 crunches!

If you are looking for a quick result exercise, try this exercise with its 21-day plan, you will not regret it!

Week 1

Begin by holding the plank position at least for half a minute, then start increasing the time of holding the position each day, and try to reach up to 1 minute.

Week 2

When you start the second week of exercising, raise the maximum up to a minute and a half, and try to reach that limit as well!

Week 3

To strengthen your belly even more, when you start the third week of exercising, raise the maximum for 1 more minute, don’t give up and try to reach it!

In order to achieve your goals, you must stay determined and focused through the 3 weeks of exercising, the exercises might look simple, but they are harder than you can imagine, which is why they provide such amazing effects.

Share this article with your friends, exercise and accomplish your dreams of having a flat belly, together!

Source: http://thehealthy-lifestyle.com


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8 Simple Leg Workouts That Works Wonder

Legs! Who doesn’t want a pair of perfectly formed and shapely legs? You can show them off almost any time of day or place unlike the chest area or the abs (if you have them!). Luscious legs are an easy way to look fabulous, without seemingly trying. The perfect pair of legs requires a low body fat percentage (you need cardio and diet for that) and muscle for shapeliness. The bad news is, to get a pair of perfect pins you do have to put in the work. The good news is; Here below shows some Most Effective Exercises for Slim Legs.
Best Leg Workouts:

1. Prone Hamstring Curl:

How to do it:

  • Lie face down on the floor, bend your elbows and stack your hands under your forehead.
  • Extend both legs straight out behind you, pointing your toes and squeezing your heels together .
  • Press your shoulders down and lift both legs slightly off the floor.
  • Keeping your feet touching, bend your knees (knees can open out to the sides slightly as they bend) and curl both heels in towards your body .
  • Without letting your knees touch the ground, slowly extend both legs back out straight.
  • Repeat 15 times total (Try doing another set of 15 before finishing the workout if you can).

2. Kneeling Roundhouse Kick:

How to do it:

  • Start kneeling on all fours (on carpet or a mat) with your arms extended under your shoulders and knees bent under your hips.
  • Lift your left knee off the floor, bending your left heel in closer to your body.
  • Next, lift left knee (keeping it bent) straight out to the side of your body, trying to bring it up to hip height.
  • From here, extend your leg straight out, pointing your toe, shin and shoelaces facing forward.
  • Bend knee back in and lower it down, almost to the floor (but not touching).
  • Repeat 15 times on the left, 15 times on the right.

3. Doggy Hydrant:

How To Do:

The starting position is again on all fours.

  • Place your hands shoulder-width and knees hip-width apart.
  • Keep your feet and knee bent, push your left leg out to the side until your inner thigh is parallel with the floor.
  • You need to squeeze the glutes and the abs while performing the exercise.
  • Return to the starting position and don’t touch the floor with your knee.
  • Repeat the exercise 15 times and then do the same with the other leg.

4. Pencil Side Leg:

How to do it:

  • Stand with your hands on your hips and your feet together. From this position, soften your left knee and lift your right knee straight out to the side, and lower it to nearly touch your toes to the ground.
  • Pulse back up two times. On the last pulse, touch just your right toes to the ground, transfer your weight to the right leg, and bring your left toes to meet your right toes, keeping your heels off the ground the whole time.
  • Next, step back out with your left foot, and bring your right foot to meet your left to complete one rep.

5. Donkey Kicks:

How To Do:

  • Start the exercise on all fours, place hands shoulder-width and knees hip-width apart
  • First, keep your right foot flexed and leg bent, then raise your right leg and push your heel toward the ceiling.
  • Push it until your foot is directly above your butt. Your glutes need to be squeezed.
  • Slowly go back to the starting position and try not to touch your knee to the ground.
  • Do the exercise 15 times and then do it with your other leg.

6. Squat Kick:

How To Do:

  • Place your legs wider than hip-width apart and turn your toes slightly out.
  • Put your arms straight in front of you and squat until your butt is below the height of your knees.
  • Your knees must stay behind your toes when you squat.
  • Then, when you reach starting position, lift your left leg as high as you can to the side of you.
  • Place your leg back to the ground.
  • Do the exercise 10 times and then perform it with the other leg.
  • Do three sets of this exercise.

7. Squat Pulse:

How To Do:

  • Stand with your legs wider than shoulder width apart, turn toes out, and extend your arms straight in front of you.
  • Next, squat down and keep the knees in line with your toes, while your ABS are squeezed and keep your back straight.
  • Stay in squat position and go up and down.
  • Move up and down 15 times and then stand up and relax.
  • Do three sets of the exercise.

8. Chair Kicks:

How To Do:

  • You need a chair for this exercise. Place the chair away from you.
  • Place your arms behind the chair and grab it.
  • Put your feet together.
  • Lean slightly forward and raise your right leg directly behind you and keep your knee straight.
  • Squeeze your glutes and raise your leg as high as you can and go back to the starting position with control.
  • Repeat the exercise 10 times and then perform it with the other leg.
  • Do two sets.

Source: stylevast.com