10 Exercises for a Sexy Hourglass Figure

Sexy Hourglass Figure
Sexy Hourglass Figure

You can secure your midriff with a belt, uncovered your stomach in a harvest best, or wear high-waisted pants to highlight your bends. In any case, if you need to change your body without garments, it will take more work. Except exercises you need to focus on your diet as well.

Solid Arranged Diet

Cut out pop and desserts. Stick to drinking for the most part water will diminish your waistline. Dodge prepared foods with high salt admission. Keep off from junk foods and any foods with lots of fats and sugars. Add more protein to your eating regimen, for example, lean hamburger. Eat more foods grown from the ground which is high in fibre.

Exercises for a Sexy Hourglass Figure

Security Ball Shoulder Bridge

Lie on a tangle on your back with your feet over a Swiss ball and your arms outstretched on the floor close to your sides with your palms confronting down. Press your palms into the floor and connect with your centre to lift your hips straight up off the ground.

Healthy Ball Plank Tap-Downs

Get into a board position with your shoulders stacked over your wrists and the highest points of your feet over a Swiss ball. Draw in your centre as you lift your right leg up off the ball and gradually reach your right toes on the other side of the ball. Place the highest point of the right foot back on the ball, and touch your left toes to the ground on the left half of the ball.

Back Leg Elevated Dead-Lift

Snatch a dumbbell in each hand and remain with a seat a couple of feet behind you. Achieve your right toes behind you and place them on the seat of the seat. From this position, twist from the midriff and gradually slow the weights straight down until they’re at about shins-tallness. Next, connect with your butt and hamstrings to bring the weights go down and bring your shoulders go down finished your hips.

Substituting Curtsy Lunge With Bicep Curls

Get an arrangement of dumbbells and hold them at your sides with your palms confronting your body. Begin with the two feet together, and your toes are looking ahead. From this position, lift your correct foot and make a vast stride askew behind you. Keeping your front knee behind your correct toes, and your shoulders stacked over your hips, twist the two weights up toward your shoulders as you all the while twisting every knee to a 90-degree edge.

Back Leg Elevated Lunge

Get a dumbbell in each hand and remain with a seat a couple of feet behind you. Achieve your right toes behind you and place them on the seat of the seat. Keeping your shoulders over your hips and your front knee behind your right toes, twist your front knee to bend your body toward the ground til the front thigh is parallel to the ground.

Stomach Crunches

Crunch straight up and work your centre stomach zone for three reiterations of ten. Crunch your stomach range to one side by holding your hands behind your head and bringing your left elbow towards the correct side of your body. Keep in mind, having a little stomach range is the way to flaunt that hourglass body shape.

Windshield Wiper Abs

Sit on a tangle with your legs outstretched and your lower arms on the tangle behind you with your fingertips confronting your butt. Your shoulders ought to be stacked straightforwardly finished your elbows. From this position, draw in your centre as you point your toes and lift the two legs straight up into the air. Without giving your hip bones a chance to come up off the tangle, convey the two feet specifically out to one side. At that point take them up back to focus and to one side. Take the two legs back to focus on finishing one rep.

Quality Training

Quality preparing should be possible through weight-lifting and certain sorts of weight machines. While despite everything you have to do a few ABS works out, shake it up with other centre centred weights or weight machines. There are some fun and demonstrated weight machines in nearly in each rec centre. Quality preparing will reshape and toughen up every one of those heavy muscles, and give you significantly more vitality and continuance.

Cardio

Cardio can be anything from hurrying to high impact exercise, as long as you understand that heart pumped. Your digestion hops from a cardio exercise, which means any calories you expend for a couple of hours will be utilized quick. Doing cardio is fundamental for an extraordinary body, as well as it is negative for the various bodies’ frameworks.

Conclusion

A Sexy Hourglass Figure helps in perfecting women’s bodies across the world. They are utilized for each event, simple easygoing to extraordinary formal. With a combination of several workouts, you can easily achieve the sexy hourglass figure you want.

Best Workout Routines for Increasing Full Body Strength

Full Body Strength
Full Body Strength

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Shoulders Workout Routines for Full Body Strength

Shoulder Workouts

Shoulder workout is considered one of the hardest workouts among all other workouts because it requires lots of power and energy to raise dumbbell or barbells. People love to do shoulder exercises because shoulders give to the body a proper shape, strength and also broaden your structure because of increasing lateral deltoids. People are still confused which exercises are best and most useful for building strong deltoids and should include while doing shoulder workout. Strong shoulders are necessary to support other exercises as well such as any arm exercise or even chest exercises where you lift heavy weights.

Shoulder Anatomy

Shoulder mainly consist of anterior deltoid that is the front portion and this muscle attached to a cervical bone, lateral deltoids that referred as outside shoulder and the last posterior deltoids which exist back of a shoulder. You should select at least one exercise for each deltoid portion combined with traps and shrugs exercise.

Shoulder Workout for Anterior Deltoids

  • Front barbell shoulder press
  • Front Dumbbell Press
  • Front dumbbell raise
  • Overhead front dumbbell raises with both hands

Shoulder Workout for Lateral Deltoids

  • Dumbbell lateral raise
  • Bent over low pulley side lateral
  • Bent over dumbbell rear delt raises

Shoulder Workout for Posterior Deltoids

  • Bent over row
  • Barbell behind neck shoulder press

Traps Workouts

  • Pull-ups
  • Bent over row

Workouts for Shrugs

  • Barbell shrug
  • Barbell upright row

So, there is no point of doing 2 or 3 exercises for the same muscle group and ignore others.

Best Shoulder Workouts

  • barbell front shoulder press
  • Overhead Front Dumbbell Raise with both hands
  • Dumbbell lateral raise
  • Barbell behind neck shoulder press
  • Bent over row
  • Barbell shrug
  • Barbell upright row

Tips for Shoulder Workouts

  • Follow the sequence
  • Three reps with 30 sec rest between each set.
  • Rotate exercises order.
  • your posture should be in 90 degrees.
  • Keep feet shoulder width apart.

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Chest Workout Routines for Full Body Strength

Chest Workouts

It is the most typical workout that is performed by men and women. It is easy to do if compare to other workouts. Still, people facing problems as they do not know which exercise belongs to upper, middle and lower chest. People do plenty of reps for the same muscle and ignore the other parts. Such as if people do incline bench press then which is for upper chest muscle that connects with cervical or collar bone then there is no point to perform dumbbell incline press. So, selection of exercises is equally important to develop healthy muscles.

Chest consist of these portions upper chest,  middle chest,  lower chest and inner chest. So if any one want maximum benefits then go for each portion in a single workout.

Upper Chest Workouts

  • Incline Barbell Bench Press
  • Incline Dumbbell Press
  • Pull-over
  • Single Dumbbell Raises with Both Hands
  • Inward Grip Barbell Press

Middle Chest Workouts

  • Barbell Dumbbell Press
  • Dumbbell Press
  • Dumbbell Flys
  • Pull-over
  • Dips
  • Push-ups

Lower Chest Workouts

  • Barbell Decline Press
  • Dumbbell Decline
  • Dumbbell Flys Decline

Inner Chest Workouts

  • Cable Crossover

Work on Deep Cleavage

  • Narrow Grip Press

Best Chest Workouts

  • Incline Barbell Bench Press
  • Pull-over
  • Barbell Dumbbell Press
  • Barbell Decline Press
  • Cable Crossover
  • Narrow Grip Press

Tips for Chest Workouts

  • You can select each exercise from each portion.
  • Do 5 to 6 exercises with three sets and repetitions are 12, 10, 8.
  • Do two exercises for a weak portion.
  • Select 2 workouts and rotate each week.

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Legs Workout Routines for Full Body Strength

Leg Workouts

Leg Workouts are the toughest workouts in overall bodybuilding workouts. That is why lots of people do not like to do leg workouts because it requires more power to lift heavy weights. People are also confused which workout is best for strong legs. Leg workouts include quads, hamstring, and calves. Hence, working for every part is imperative for developing good lower portion. Leg workouts also increase your upper body and strengthen the core as well. There is no point of doing exercises for the upper portion and ignore lower body workouts.

Misconception of Leg Workouts

We can see lots of people in a gym those are having excellent upper portion but very skinny legs just like an ostrich. Balance and symmetry are key for a healthy body. Almost 90 percent of Asian people do not do leg workouts, and they have a misconception that leg workouts are for those who take part any bodybuilding competition.

Best Leg Workouts

Here is a list of leg exercises according to leg anatomy.

  • Barbell Squat (Quad and Gluteus)
  • Barbell Walking Lunge (Quad and Gluteus)
  • Leg Press (Quad and Gluteus)
  • Leg Extension (Quad )
  • Lying Leg Curls (Hamstring)
  • Deadlifts (Hamstring)
  • Calf Presses on the Leg Press Machine (Calf and Hamstring)
  • Donkey Calf Raises (Calf and Hamstring)

This leg workout aims to build strong leg by working on quads hamstring and calf.

Tips for Leg Workouts

  • Three sets for each exercise
  • Total number of sets eight * 3= 24
  • Rest 45 sec between sets
  • The third set should be three times of first. If you lift 20 kg on squat third set should be 60.
  • Number of repetitions should be 12, 10, 5-8

Benefits of Leg Workouts

  • Leg muscles are big, and that’s why anyone can lift more weight on legs. When you lift more weights, it increases the growth rate of testosterone and hormones.
  • Leg workouts such as deadlift and squat not only work for legs but also, it helps in strengthening core and shoulders as well.
  • Once you have a stronger core, then you can increase lifting upper body weights too.
  • Body looks attractive if you have symmetry and balance.

Diamond Shaped Calves

Calves are the most neglected area of whole body training. People love to workout for chest, arms, shoulder and lats, but few of them think about overall body training. The majority of them never bother legs and calf exercise. As we all know that the prime concern for everyone is having big arms and chest because these two body parts are more attractive and prominent and also enhances the overall body looks. But it does not mean that massive bodies with skinny legs look stunning as well.

For bodybuilders, it is equally important to have the symmetry of the body. In fact, legs and calves can play a major difference between 2 competitors. Mike Mentzer and Arnold Schwarzenegger distinguished themselves as elite bodybuilders by developing symmetry in their legs with diamond shaped calves.

Excuses for not having strong calves

People always have excuses about weak calves and put this blame on genetics that calves are not developing appropriately. So, skip out this false illusion from the mind and must focus on building strong calves. The second issue about calves workout is that people perform it very quickly which limits the range of motion.

How does calf exercises work

When you lower your heel towards the floor, you can feel stress or force on the Achilles’ tendon. Avoid bouncing while lifting the weight up and not touch your sole to the floor. Reach maximum unless you will stand on your toes, pause for 1 sec then go down.

Exercises for Diamond Shaped Calves

Look at these exercises for building strong calves.

  • Seated Calf Raise
  • Standing Calf Raise
  • Donkey Calf Raise

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Tips and Safety Precautions for Ab Workouts

Ab Workouts
Ab Workouts

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Nowadays, ab workouts are gaining much popularity among people in all over the world. Men try to adopt different ways to get ripped ab or 6 packs.  Everyone in the gym as well as at home prefers to do the ab workouts, but most of them do not figure out exactly which are the best ab workouts for them. Its’s useless to perform hundred of crunches or leg raises at once, in fact, you should plan for your ab workouts. People have a misconception that you will get the good results if you go hard for a particular exercise.

Best Tip, when you are training for your ab workouts you should always focus on quality, not at quantity. It is best to do 15 repetitions for each exercise and for all abdominal muscle such as upper abs, lower abs, middle abs, and obliques.

Importance of Ab Workouts

The importance of developing your abdominal muscles (more commonly known as “abs”) is as crucial as developing other parts of your body. It is very important for posture, as your abdominal muscle is attached to your pelvis and spine. Can you ever visualize yourself not being able to stand, or walk properly? I don’t. As a matter-of-fact, approximately $50 Billion is spent on a yearly basis by numerous people experiencing back pains, and this is a big deal indeed. So what is one way to prevent back pains? It is none other than strengthening your abdominal muscles. Other than posture, your abdominal muscles are also responsible for maintaining balance; this is because of your “gravity center” or roughly. The area just below your belly button called the “sacrum.” It handles making standing upright or sitting, or walking upright possible and helps to not cause pain or injury.

Tips – How to Plan Ab Workouts

Lots of people are not aware of this fact that their wrong workout selection might harm their efforts and can distract them from their goals. It is unfair, to say about those who only perform their workout at home can’t get the desired results. In fact, It’s a golden opportunity for them to look at these exercises which they can perform easily at their homes. The only requirement is concentration and full commitment and just give 30 minutes to your ab workouts.

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Ab Workouts Program

You can perform Ab workouts at home as well as in gym and by using machines or without machines.

Hanging Leg Raise

Movements: Flexing and Extension

Target area: Abdominal section

Plate Twist

Movements: Flexing and Extension

Target area: Abdominal section

Plank

Movements: Balance and Stabilization

Target area: Inner abdominal muscles, back

Bicycle

Target area: Obliques, Core Muscles

Classic crunch

Target area: Upper ab

Reverse Crunch

Target area: Lower ab, Core Muscles

Woodchop

Dumbbells, medicine ball, and cable weight system can be used.

Target area: Torso

Trunk Rotation

Target area: Ab, Obliques

Bird Dog

Target area: Core Muscles

Knee Tucks

Target area: Ab, Legs using a stability ball

Glute Bridge

Target area: Ab, butts, Core Muscles

Side Plank

Target area: Ab, Obliques, Gutes, Core Muscles

Tips – How Can You Avoid Common Ab Workouts Mistakes

Although it is exquisite to keep your body fit but keep in mind that proper guidelines reform overall results. Here, we will discuss, how you can avoid the common mistakes during performing ab exercises. You must have the knowledge about what you going to do such as:

  • What does his or her body exactly want?
  • How many workouts should be done by the individual?
  • Which parts do you need to focus on?
  • Which is a good diet for ab workouts?
  • Is he ready to spend much time for building ab?
  • Current body fat he is currently having?
  • How many calories does he want to burn off during a particular workout?

Tips to Perform Your Ab Workouts

  • It is the best technique to do exercises in combination such as two exercises for each abdominal muscles.
  • 10 exercise 12 reps each exercise and three times sounds good. The total number of repetitions would be 120 * 3= 360. You can quickly burn over 150 calories for this 30 minutes ab workouts.
  • Avoiding junks food those are high in sugar, fat, and carbohydrates.
  • Eat Protein 1 gm per kg body weight.
  • Increase your water intakes because it keeps you hydrated throughout the whole day.
  • Frequent workout sessions should be preferred to burn maximum calories in a week for the ab workouts program.

Safety Precautions for the Ab Workouts

  • There are different types of ab workouts such as Upper Ab WorkoutsMiddle Ab Workouts, Lower Ab WorkoutsV-cut Ab Workouts, and Oblique Workouts, so it is must necessary thing you choose your workout according to your age factor and gender.
  • A most common complaint among people who undergo abdominal exercises is the lower back pain and it is the result of hyperextending your spine. You should be more careful if you are already facing this problem and start during your workout. Avoid over training for ab workouts.
  • It is always the best and the safest way to refer to your healthcare provider or medical practitioner, or even your gym trainer before even attempting to begin any workout or exercise routine.

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