At Home Dumbbell Ab Workout

Grab one heavier dumbbell, and two lighter dumbbells (if you only have one set, that is fine, you can vary the exercises based on your skill level). Perform each exercise for the below stated reps/time, with 20-30 seconds rest in between. Rest for 2 minutes and repeat for four rounds total.

V-Up Shoulder Press x 10/side

Begin seated on your bum with your knees slightly bent and feet off the ground. Hold two lighter dumbbells below your chin. Keeping your core tight and chest up right, twist your torso to the right. As you do this, press the dumbbells above your head, similar to a shoulder press. Keep the ends of the dumbbell pressed together. Bring your arms back down to starting position, and simultaneously bring your chest back to centre. Repeat on the opposite side.

Russian Twist to Press x 10/side

Grab a heavier dumbbell, and start in the same position as the first exercise with your feet off the ground and knees bent. Hold the dumbbell in both hands. Press the dumbbell above your head before slowly bringing it down to your right hip. Twist your torso so that your obliques are fully engaged. Squeeze your core and press the dumbbell above your head again, bringing it down to the opposite side in an “A” shape.

Twist to Modified V-Up x 60 secs

Grab the dumbbell with both hands, holding it horizontally around your hip area. Extend your legs, and at the same time, bring your shoulders down to the ground. Avoid letting your feet touch the ground. As you come up, twist your torso to the right, bringing the dumbbell to your right hip. Come back down to starting position, then bring your knees to your chest, facing forward. Extend your legs once more, and repeat the first movement, except on the opposite side.

Plank Dumbbell Switch x 60 secs

Start in a high plank position, with your dumbbell on the outside of your left hand. Keeping your hips level with the floor, use your right hand and reach to the outside of your left hand to grab the dumbbell. Place it on the mat, just on the outside of where your right hand was placed. Repeat the movement, except this time using your left hand to grab the dumbbell. Make sure your back is flat and your hips are square with the ground the entire movement.

Side Plank Dumbbell Press x 30 secs/side

Start in a side plank position, with your left forearm on the ground and the dumbbell on the ground in front of you. Grab the dumbbell with your free hand, and keeping your core tight, lift it up and press it directly above you. Slowly bring it back down, in a controlled motion, until it’s back on the ground. Repeat on the opposite side.

Source : borntosweat.co

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CORE SCULPTER: ABS, GLUTE AND THIGH WORKOUT

by Rushfitnessgym

You don’t always need a gym or the latest equipment to have an effective workout. I first started getting into bodyweight workouts when I was travelling; I didn’t have access to a gym most of the time, but wanted to stay in shape and continue to build strength. I explored different workouts, trying to target different muscle groups using only a mat. This opened up a whole new window of opportunity for me, and now I love adding bodyweight workouts to my fitness regime.

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Apart from the convenience of being able to do bodyweight workouts just about anywhere, there are many additional benefits: (1) Help build and maintain lean muscle mass, (2) Increased strength and flexibility, (3) Increase resting metabolic rate, (4) Help with injury prevention and recovery (5)Reduce joint and bone pain and (6) Helps with building a strong metabolism.

Bodyweight workouts allow you to concentrate on how your body is performing the exercise and to focus on proper form. Also, you can challenge yourself to sink deeper into exercises, engaging your stabilizer muscles or holding the exercise longer to increase strength. It also gives you the opportunity to target certain areas that you feel you need toning or greater strength, especially smaller muscle groups that are often missed by weight training exercises, such as your gluteus minimus/medium, lower back, hip ab/adductors, inner thighs, etc.

Here is an effective bodyweight core workout that targets your abs, glutes and thighs. Complete 3 sets of the following. If you want a little more resistance, you can always add a mini-band or resistance band/tube to the workout.

Glute Kick-Backs – 3 sets of 15 (each leg)

Start kneeling on the floor with your arms extended in front out you. Your hands should be shoulder-width apart. Lift your right leg until your hamstrings are in line with your back. Contract your glutes while lifting your leg and focus on holding the contraction throughout the exercise. Lower your leg and place your knee on the ground. Complete the same for your left leg.

Glute Bridge – 3 sets of 20

Lay on your back with your knees bent and feet flat on the floor. Place your arms by your side with palms facing the ground, they will act as stability. Lift your hips on off the ground forming a line with your knees, hips and shoulder. Focus on contracting your glute muscles as you lift your hips. Hold the bridge position for 3 seconds and then lower your body back to the ground.

Crunch Pulse – 45 seconds

Lay on your back with your knees bent and feet flat on the floor. Lift your arms slightly off the ground. Raise your back slighting off of the ground making sure that you contract your core, using your stomach muscles to hold your back off of the ground. Lift your body slightly higher, squeezing your core muscles as you lift. Return back to your original position without letting your back touch the ground. Continue to pulse for 45 seconds.

C-Crunches – 3 sets of 25

Lay on your back with your knees bent and feet flat on the floor. Lift your feet off the floor keeping your knees bent at a 90-degree angle. Lift your back off the ground, contracting your core to lift your body. Bring your elbows to touch your knees. Extend your body back to starting position and perform the action again.

Side Leg Lifts – 3 sets of 25 each leg

Lay on one side of your body using your arm closest to the floor as stability. You can also extend your arm straight above your head and shoulders if that is more comfortable. Your legs should be extended so your body makes a straight line and stacked on top of each other. Slowly raise your top leg as high as you can, engaging your glutes and quads to perform the movement.

Inner Thigh Leg Lifts – 3 sets of 25 each leg

Lay on one side with your top leg folded over your bottom leg bent at a 90-degree angle. Position your hip so your pelvis is level. Your waist should pull away from the floor a little. Lift your bottom leg keeping the leg as straight as possible. Lower the leg back down without touching the floor. Continue to do the exercise on the other side.

Plank – Hold 60 seconds

Plant your hands directly under your shoulders, slightly wider than shoulder width apart. Dig your toes into the floor and squeeze your glutes and core to stabilize your body. Neutralize your neck and spine but having a point of concentration on the floor, creating a line from your head to your ankles. Hold the position maintaining control over your form.

Side Plank – Hold 30 seconds each side

Start on your side with feet together and one forearm bent providing stability placed directly below your shoulder. Contract your core muscles and lift your hips off the ground, forming a line from your head to your feet. Concentrate on keeping the line straight as possible while holding this exercise.

Supermans – 3 sets of 15

Start by laying on your stomach with your arm above your head and your legs extended straight. At the same time raise your arms, chest and legs off the floor squeezing your lower back and glute muscles to perform the movement. Hold for 2 seconds and release. Repeat this movement.

Bicycle – 3 sets of 20 each side

Laying flat on the floor with your lower back pressed into the ground with your hands behind your head. Bend one of your legs, bringing your knee into your chest. While doing this movement, move your opposite arm so your elbow is almost touching your knee. Extend the bent leg back out straight and switch sides, completing the same motion but with the other leg/arm.

Source : fitnessrepublic.com

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21 Day Arm Fat Challenge (Powerful Workout Plan)

by Rushfitnessgym

21 Day Arm Fat Challenge (Powerful Workout Plan)

There's just something really nice about rocking sleeveless tops and being confident about it!

The reality is that most women will start to see a bit more flab on the arms as they age.

But it doesn't have to be that way, because if you do regular arm training you can maintain sexy lean arms.

Doing this 21 day arm fat challenge will help to build lean flab-free arms.

On top of that, you will be building a strong upper body which is key to your overall physical health.

Alot of women are afraid of strength training because they think their arms will become bulky but that's very far from the truth.

In fact, if you're not doing some form of strength training you find it harder to lose weight.

Yes, you can cardio but you need much more than that if you want to build the ultimate body.

So whether you want to lose the excess fat from your arms or just build stronger arms, this 21 day arm challenge will transform your upper body.

Don't worry if you haven't lifted a dumbbell before, these moves are quite easy to do and beginner friendly.

This challenge consists of three basic moves that will target every area of your arms.

So let's dive into the 3 workouts that you will be doing for this arm fat challenge.

Note: For these exercises you can use dumbbells ranging from 10 to 20 pounds.

1. T-Side Lifts

This exercise will definitely work your arms, shoulder and even back muscles. When you're performing this move make sure to contract your abdominal muscles so as to strengthen your core while working your arms.

How to do

Stand up straight, feet shoulder-width apart and dumbbells in both hands beside your hips.
Now slowly raise both arms to the side to form a “T”. Bring them up to shoulder height.
Hold the position for 1 second and slowly lower them back into the original position.
Do the required amount of reps as listed on the calendar.

2. One arm over

To perform this move you will need a chair so that you can sit down comfortably.

How to do it

Get a chair and sit upright with your right arm bent at 90° behind your head.
You're going to straighten your arm as much as possible in the air above your head and hold the position for 1 second.
Now slowly lower your arm back into the 90° bend angle behind your head and repeat.
Do the required amount of reps listed for that particular day.

3. Tricep swing

Just a bit of warning, after you complete this exercise you're going to feel the burn in your triceps and biceps.

This is a good sign because you're basically working your triceps against gravity with controlled movements back-and-forth.

How to do it

Get a chair or table and slightly bend your upper body 30° to the ground, using your left hand as support.
You should have a dumbbell in your right hand curled up.
Slowly straighten your right hand with the dumbbell way beyond your back as much as possible and hold the position for 1 second.
Now move your right hand back into the original position and repeat.
Do the required number of sets and reps as listed on the calendar below.

The 21 DAY arm fat challenge calendar

Benefits of doing this arm challenge

You'll build well-coveted lean arm muscles

When a woman has firm sexy arms it's something that you just have to take a look at.

It's not bulky and it's not too soft, just right there in the middle.

Doing cardio is very effective for losing weight but it's not the best for burning fat and increasing lean muscle mass.

Whenever you lose weight by cardio alone you lose muscle and fat.

That's why if you're not strength training you're actually slowing down your metabolism by losing lean muscle mass rather than putting them to work and toning them.

More muscle = Higher metabolic rate

When you have lean muscle mass, your body will automatically burn more calories even when you're sleeping.

That's why sleep is very important for any fitness regimen.

Doing this 21 day arm sculpting challenge will help you get your arms in good shape in terms of the right amount of muscular mass and density.

So basically, the more muscle you gain on your arms is the more fat you burn shed those flabs.

You burn a ton of calories during strength workout

Even though cardio is the king of calorie burn, you can still get even greater burn during a strength training session.

One super hack is to move faster between exercises and try not to rest for long periods during sets.

Reason for this is, you want to maintain and increase the intensity and calorie burn as much as possible for that workout session.

That's where the magic happens!

Doing this will get the blood pumping which means greater need of fuel which leads to greater need for calories to burn.

You can use a fitness tracker to see how well you're performing during those intense workout sessions.

Remember, the more you know the better you can adjust and improve your routines.

Your pre and post workout diet is key

For you to maximize every workout session, you need to have enough energy. You will need to eat the right foods from carbs, proteins and fats. All of these food groups have their role to play.

To get more in-dept details on what you need to eat before and after your workout sessions, read this post => Pre and Post workout food list

Remember to pay attention to your nutrition. Doing that will reward your efforts.

Give this 21 day arm fat challenge a try

You won't know until you give it a honest try. So download the Calendar to your phone and follow the plan, Eat right and rest. If you can do that, you will even start to notice changes as early as week 1.

But it depends on your effort and the amount of dedication you put towards it.

So start your journey towards getting sexy lean arms!

Source: femniqe.com