Best Bodyweight exercises to train core (Part 2)

Best Bodyweight exercises to train core (Part 2)

9. Reverse Crunch

Starting by lying down on your back pressed against the floor with your legs fully extended, your arms rest along your sides, and your palms placed on the floor. Slowly move your legs up until your thighs are perpendicular to the floor and your feet are together while breathing in. Then, move your knees toward your chest as you roll your pelvis backward and pull your hips and upper back off the floor. Hold this position for 10 seconds, then exhale as you roll your legs back to the starting position.

Trainer Tip: Keep your arms resting straight along your sides throughout this movement.

10. Seated Scissor Kick

Starting by lying down with your back pressed against the floor, your legs and arms fully extended to each side with your palms facing down the floor. From a slight bend in your knees, pull your legs up so that your heels are about 5- 6 inches off the ground. Engage your abs and roll your back slightly off the floor. As if your legs were a pair of scissors, move them by alternating crossing one extended leg over the other, while keeping your abs flexed at all times.

Trainer Tip: Don’t let your back round up. Engage your abs tight to maintain a strong, straight spine. For increasing intensity, raise your arms up and roll small, slow clockwise circles with your shoulders while you kick your legs in scissor movement.

11. Superset With An Aerobic Exercise
Even with extra exercises and more challenging movements, it can still be hard to train your abs enough to make them pop. Try supersets by adding an aerobic core movement to each exercise to train your core in a different way,and burn extra body fat that normally hides that six-pack.
To add aerobic supersets to your ab routine, try combining hanging leg raises with mountain climbers or combine burpees with an wheel. Rest as little as possible between reps. Adding these extra aerobic core-oriented exercises doesn’t seem like much, but after 8-10 of these supersets, you’ll know the difference!

Best exercise to train your core

Best exercise to train your core

Hanging Leg Raise

At the starting position, holding a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip. From that point, lift both of your knees up until they make a 90-degree angle with your belly. Hold this position for 30 seconds, then slowly extend your legs to the starting position. That’s one rep.

Trainer Tip: To boost ntensity, instead of bending your legs as you lift your knees as high as possible, keep them straight. 

Plank

The starting position is similar to the top push-up position. From that, bend your elbows to the floor beneath you. Engage your ab muscles to keep your back straight, flat. Keep your toes pointed into the ground and hold still for the prescribed duration.

Trainer Tip: Combine side planks oblique strength. To do a side plank, rotate from the plank position to the left so that you’re supported by your left forearm. Stack your right foot on top of your left foot and extend your right arm towards the ceiling. Hold this position for as long as 5 mins. Roll your body so that you’re now supporting your body on your right forearm with your left arm extended toward the ceiling.

Dead Bug

The starting position is lying on your back with your knees bent in the air at 90 degrees and your upper part parallel to the floor. Put both arms up toward the ceiling while straighten your left leg without touching the ground. Engage your abdominal muscles to keep your back straight by pressing firmly into the floor. Return your right leg to the starting position and repeat the movement with your left leg until both legs come back to the starting position. 

Trainer Tip: Instead of pointing both arms toward the ceiling, extend them one at a time. As you straighten your right leg to the floor, extend your left arm above your head until your hand touches the floor. One arm should always be in the starting position higher than the chest and pointed towards the ceiling as the other one extended above your head.

Best exercises to train your core

Best exercises to train your core

3. Mountain Climber

Starting the position by getting into the top of the push-up position, keep your back in a straight line, bring your left knee toward your chest, then quickly bring it back to the starting position. Now, bring your right knee towards your chest and quickly return to starting position. As you’ve mastered the movement, alternating legs quickly as if you were running with your hands placing on the ground. To increase pressure on your abdominal muscles, placing the palms of your hands on sliding discs such as Valslides, paper plates, weight plates and the like.

4. Cocoon

Starting the position by lying on your back on the floor with legs widely extended and your heels touch the floor while stressing your arms straight above your head and your hands touch the floor. Slowly bend both legs while bring your knees to your chest at the same time wrapping your arms around your knees. Then, release your knees, your legs and extend arms, putting your heels back to the ground. To increase the difficulty, always keep your heels off the ground throughout the practice.

5. Oblique Crunch

Starting the position by lying on your back on the floor and keeping your legs bent in the air at a 90-degree angle while placing your hands behind your head with your elbows flared out to each side. Stimulating twist your torso to move your left shoulder toward your right thigh until your upper back is off the floor and your left elbow is close to or touching your right knee. Lower yourself gradually back down to the starting position. Repeat the movement by rotating your right shoulder toward your left knee. Alternate reps between your right and left sides. This is different from a bicycle crunch or air bike, where you keep your legs moving above the ground the entire time. Instead, as soon as your elbow and knee touch, back to the starting position before switching sides for the next rep. For a more intense exercise, kick one leg out straight while bringing your elbow to meet the other.

Sleep for performance

Sleep for performance

Sleep is one of the most vital but overlooked aspects of health, and wellbeing of human life. Having sufficient sleep on a regular basis is crucial for supporting the physical and psychological demands of training and competition. So one can improve performance by simply getting more sleep.

Training and recovery are both important to compete successfully and getting the perfect balance is vital for performing at your best effort. Research suggests that increase sleep quality – and quantity – can lessen the risk of injuries and illness in athletes, enhancing health and improving performance.

A poor sleep is unlikely to put a negative impact on health and performance, however longer-lasting illed-sleep can increase daytime fatigue which resulted in a decline in motivation, concentration and immune system.

Everyone has different sleep needs – and there is no specific rules to be applied to everyone. However, athletes are recommended the amount of night-time sleep between seven to nine hours per night which is particularly true for those athletes with early morning training schedules.

Managing your sleep

External factors such as frequent international travel, stress, high social expectations, and intense training and severe competition can negatively influence on sleep schedules. It is crucial to keep track how much sleep you need in order to function at your best so that you know if you lack of sleep and can manage it effectively. Attempting to follow a set of generic suggestions can create pressure and worries around sleep, which is proved to be ineffective. Instead, try to get an amount of sleep that allows you to eliminate daytime fatigue and maximise the feelings of alertness and concentration.

Don’t miss our next article, in which we will introduce to you some of the best tips that you can apply to get better sleep. For now, sleep tight.

Best Bodyweight Exercises To Train Your Core (part 1)

Best Bodyweight Exercises To Train Your Core (part 1)

In this post, we will help you strengthen your abdominal and lower-back muscles with these basic bodyweight moves.

All you need is some space, a few minutes free time, a foam mat to protect your lower back from whatever firm surface you’ll be doing these exercises on and a motivated attitude. No need suspension trainers, stability balls, ab wheels, or dumbbells.

Ab exercises can enhance your posture, decrease and prevent lower-back pain, at the same time increase your athletic performance. With enough frequent exercise and a good meal plan, you can even trim up your waist.

Add these 10 bodyweight moves to the beginning, middle, or end of your routine to increase effectiveness.

1. Burpee

Stand with your feet apart at shoulder-width, gradually do squat till your palms are placed on the floor. As your hands on the floor, immediately kick your legs behind to form a push-up position. At that position, do a push-up and return to the push-up position with your hands keeping on the floor, then quickly draw up your legs so that your feet land back between your hands. From that, jump vertically with your hands reaching overhead.

Advanced option: Practice “mobility burpee,” first squat down and kick your legs back. Then, instead of doing a push-up, moving your right leg forward and placing the foot on the outside of the right hand at the same time, bring your right leg back to the push-up position and repeat the process with your left leg. Bring your left leg back to the push-up position, then quickly bring both legs back up to the low squat position, before stand and jump. That’s one mobility burpee rep.

2. Jackknife Sit-Up

Lie on the floor with your legs straight out, your arms extended above your head, and your hands putting on the floor. From the starting position, bring your body to a “V” shape by lifting your legs and hands toward each other, make sure to keep both your legs and your arms straight. Bring your shoulder blades off the floor by raising your legs as close to perpendicular to the floor as you can. Touch your hands with your legs, then lower your arms, and legs back to the floor. That’s one jackknifes sit-up rep.

Flat stomach tip from Victoria’s Secret model trainer

Flat stomach tip from Victoria’s Secret model trainer

If you are looking to slim your waistline? This article give you the best exercises to lose belly fat, thanks to top tips from Victoria’s Secret model trainer. Let’s get started 

Plank hold

Get down on your forearms and knees resting on the floor then step your feet back to a plank position. Engage abs to pull towards the ceiling and keep your body in a straight line and spine parallel to the floor. Abs should be pulling toward the ceiling. Start by holding for 20 seconds then work your way up to hold it for as long as you can. Then come back to starting position, rest and repeat three times. 

Side plank

Lie on your right side with your right forearm placing on the floor perpendicular to your body and your left hand resting on your side or on your hip. Legs should be out straight and one scissored in front of another. Engage your belly button in towards your spine while raise your body up by straightening and lengthening the waist so that you are balanced on your right forearm and the bottom of your right foot; as soon as you balanced, lift arm up. Start by holding for 20 seconds and working your way up to a minute. Rest in between each rep, and repeat three times on each side. 

Russian twist

To start, sitting on the floor with your knees bent and heels placed a foot away from your body then slightly lean back while holding a weight with both hands in front of you. Engage your belly button to your spine, twist slowly to one side for three seconds and inhale, then rotate to the other side. Try to complete as many full rotations as possible.

Don’t miss out next post for more ideas to get flat belly from Victoria Secret’s trainers. 

HIIT Workout for weightloss

HIIT Workout for weightloss

Just about every fitness trainer, from famous ones to amateur one, they all share a clear tip for losing belly fat which include of two main things. First, take care of your diet, eating whole foods and give up sugar and processed food. Second, make use of high-intensity interval training (HIIT) workouts as it targets belly fat greatly.
Although you can’t spot reduce belly fat by your own eyes, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a “belly fat workout” due to the fact that those push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat.
Furthermore, strengthening core muscles can help flatten stomach and drawn-in abs while improve posture and contribute to a more sculpted core. Only 15-minute HIIT workout circuit can blast off belly fat as it combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

A belly fat workout is only half the battle; HIIT workout also kill the carving feeling of yours wiki TH a strictly diet.
So how to practice HIIT, it’s actually very simple. You should do as many reps as possible of belly fat workout in order with no rest and repeat the circuit 3 times total to complete the 15-minute HIIT workout.
Another option of basic 20-minute HIIT workout to lose belly fat and reveal a slimmer, leaner tummyis alternating between jumping rope and bodyweight excercises.
Here are some of our recommendations
Jump rope
Plank with bunny hops
Jump rope
Air squats
Jump rope
Burpees
Jump rope
Plank jacks
Jump rope
V-ups
You can practice each exercise for 40 seconds at your best effort then take a 20-second rest. A total of two circuit would make up a 20 minute workout, the remember to cool down with three to five minutes of stretching.

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Cardio is a vital exercise to get a slim body and shed a few extra pounds by increasing heart rate and burning the calories in the form of glucose and fat. But not all types of cardio are good for weight loss; in fact, moderate-intensity cardio is not as effective as high-intensity cardio. Moderate-intensity cardio might lead to muscle loss and joints injuries. In this post, you will find top high-intensity cardio exercises for weight loss!

1. Intermittent Sprints

Practice Intermittent Sprints in 30 mins might burn up to 1200 calories depending on each people. To Do Intermittent Sprints, set the treadmill at a 3-degree incline and start running at a speed of 6 mph for 1 minute, then increase the speed to 9 or 10 mph and running for 3 minutes. After that, increase the speed up to 14-15 mph and continue the sprint for 30 seconds before slowing down to 10 mph and keep running for 3 minutes.

2. High-Intensity Interval Training

High-Intensity Interval Training in 35 mins might burn up to 500 calories. There are numerous types such as burpees, jumping squats, jumping lunges, high knees, step jumps, etc. The only thing to remember is doing these exercises in the correct form to avoid injuries. First, do a set of 10 reps of each exercise and then take a 10-second break.

3. Rowing

Rowing in 30 mins might burn 200-300 calories. To do rowing, grab the handle of the rowing chord while sitting on the rowing machine. Set the feet on the footrest, keep spine straight, shoulders rolled down, and chest out, engage the abs and back muscles as pulling the handle or the bar toward the abs. Stop pulling when the elbows are behind the body. Remember to squeeze the shoulder blades before returning to the starting position.

How to loose weight with Cardiovascular Exercise

How to loose weight with Cardiovascular Exercise

When you hear the word cardio, you probably think of sweat dripping off your forehead while running on the treadmill on your lunch break without having actual food. It’s true though. Cardiovascular exercise, also called aerobic exercise consists of doing activities with oxygen.

This type of exercise hits large muscle groups, including legs, upper body. It requires intense respiration or controlled breathing, and increases heart rate. The most common forms of cardio exercises include walking, running, swimming, cycling, and gym classes. Cardio machines include rower, elliptical, stair climber, bike, treadmill and the like. 

Cardio exercise play a critical role in burning burn calories and aid in weight loss. In order to increase the rate of losing weight, it’s advised that you combine it with at least two to three days a week of strength training workouts. The amount of cardio burned in order to lose weight depends on various factors like the current weight, diet, daily activity level, and age.

The formula to lose weight is simple as you need to create a calorie deficit which means that the number of calories consume must less than the amount of calories burn. The amount of weight lost depends on the amount of calories burned during exercises over the course of a week. A counting app is recommended to accurately measure the amount burned and consume. These trackers will allow the input if daily food intake and physical activity throughout the day, then calculate the current calories in/calories out equation. 

For the most effective results, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to create a 3,500-calorie deficit, and lose one pound each week. Muscle strength-training activities that involve all major muscle groups are also recommended at least two days each week for prolonging the results. 

Tips to maximize workouts benefits

Tips to maximize workouts benefits

Understand the connection between eating and exercise can make a huge difference in your workouts. 

When and what you eat can be important to how you feel when you exercise as they go hand in hand. In this article, you will find these eating and exercise tips to maximize your workouts results. 

1. Eat a healthy breakfast

If you exercise in the morning, you should finish breakfast at least one hour before workout which will fuel you with energy. Don’t avoid carbohydrates as eating carbohydrates before exercise can improve workout performance duration and intensity. However, breakfast before workout should be light and accompanied by healthy drink. Good breakfast options include: Whole-grain cereals/ bread, Low-fat milk, Juice, fruits, etc. You might also have some coffee in the mornings but not too much. 

2. Watch the portion size

As you find this advice everywhere, be aware of the portion, especially before exercise. You should finish the large meal at least three to four hours before exercising while with small meals or snacks, finish them at least 2 hours before working out. Eating too much, you might feel sluggish while eating too little, you wouldn’t have enough energy.

3. Snack well

This might depends on each individual, thought you can have small snacks right before and during as long as you feel OK. Snack help prevent distracting hunger pangs which is significantly important if you plan a workout several hours after a meal. Good snack options include, energy bar, fresh fruit, Yogurt, smoothie, whole-grain bagel or crackers, low-fat granola bar, peanut butter sandwich, Sports drink or diluted juice, etc.

4. Eat after you exercise

Eat a meal that contains both carbohydrates and protein within two hours after exercising would help your muscles recover and to replace their glycogen stores. Good post-workout food choices include: Yogurt and fruit, Peanut butter sandwich, Low-fat milk and pretzels, smoothie, whole-grain bread with vegetables, etc.