No Squats: Belly, Buttocks, and Thighs Workout

If you want to shape your abdominal area, buttocks, and thighs without stressing the joints, you should stop doing squats and focus on the moves we’ve prepared for you. For optimal results, do the workout routine 4 to 5 times per week and do 10 controlled repetitions of each movement. If you want faster results, do 2 sets of each exercise and do at least half an hour cardio daily.

The Workout Routine for Buttocks

Wall Bridge

Lie on the back with the buttocks against a wall and the arms at the sides. Next, bend the knees and place the feet 3 to 4 feet up the wall. Raise the lower and middle back off the floor and make sure the shoulder blades are on the ground. Inhale and exhale deeply and gradually return to the primary position.

If you want to make the exercise more demanding, cross the right ankle over the left knee so that the left foot is the only one on the wall.

To make the exercise easier, don’t use the wall but keep the feet flat on the floor as you lift into a bridge.

Windshield Wipers

Lie on the floor on the back, with the legs against the wall, and the bottoms of the feet facing the ceiling. Slowly, lower the left leg down the wall like a clock toward 9 and then return to the starting position. Repeat the same with the other leg, but sweep toward 3 o’clock. Alternate the legs until you complete all repetitions.

To make the exercise more demanding, wrap an elastic band around the left foot and hold both ends at the right hip for additional resistance as you sweep the left foot down the wall. Repeat as needed and then do the same with other leg.

To make the exercise less demanding, move the buttocks 3 to 6 inches away from the wall.

Toe Reaches

Lie on the floor with the heels against the wall and make sure the legs are straight. Reach the right hand toward the left foot and allow your right shoulder to rise off the floor. Go back to the primary position and do the same with the left hand and right foot.

To make the exercise more demanding, do it with the feet stacked toe to heel.

To make the exercise easier, reach toward the knee.

Wall Scissors

Place the buttocks close to the wall with the knees bent and the feet on the wall. Raise the hips and put the elbows on the floor, the hands on the hips, in order to support the lower body. Walk the feet up the wall so that the legs are straight. Then, lower the left leg toward the head and make sure both legs are straight. Go back to the primary position and do the same with the right leg.

To make the exercise more demanding, pause and pulse 2 or 3 times as you lower the leg and move it up and down an inch or two before you put it back to the wall.

To make the exercise less demanding, begin with the hips placed 3 to 6 inches away from the wall.

Knee Press

Lie on the back with the buttocks against the wall. The knees need to be bent and the feet placed 3 to 4 feet up the wall. Raise the buttocks from the floor. Cross the right ankle over the left knee and without moving the rest of the body, pulse the knee towards the wall 20 times. Then, lower the body and repeat the same on the left side.

To make the exercise more demanding, lift and lower the hips several inches, with each repetition, as you press the knee.

To make the exercise easier, do the movement with the buttocks on the floor.

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water diet

The Best Water Diet: Lose One Pound per Day

Did you know that with the help of this water diet you can lose a pound every day? However, you shouldn’t prolong it more than one week. Before you decide to try it out, you should consult your physician in order to know whether this diet will suit you or not. Since our bodies are 70% water, drinking sufficient amount of water has a beneficial effect on the digestion, nutrient absorption, as well as on the circulation.

The Water Diet Menu


One tall glass of water, tea, or freshly squeezed juice from several fruits


  • Drink a tall glass of water prior to lunch and then drink a cup of tea afterwards
  • You can eat as many raw veggies as you like, with vinegar, oil, lemon, and spices dressing
  • You can opt for celery, lettuce, carrots, cucumbers, onions, tomatoes, corn, and artichokes


  • A tall glass of water, tea, or juice
  • A tall glass of milk or yogurt or a 30-gram piece of cheese or a piece of fruit


  • A tall glass of water before dinner and a cup of tea afterwards
  • You can opt for 100 grams of chicken or meal meat or 150 grams of hake or one boiled egg with veggies and fruits

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lose weight

If You Cannot Lose Weight, Try These 34 Tricks That Will Reset Your Fat-Burning Hormones

A lot of women who have problems to lose weight  also tend to suffer from depression, fatty liver, high levels of cholesterol, gallbladder problems, or pre-diabetes. Unexplained weight gain has also been associated with hormonal imbalance which is a very common problem among women.

Every hormone in the body is like a key that needs to be turned into a lock in order to do its job. The lock is the receptor site and it can be affected by numerous inflammations and thus, reduce the effectiveness of the hormone.  These are only some of the reasons why the receptor sites may be ineffective:

  • Too much grain from wheat, rye, barley, and corn products that are usually genetically modified
  • Exposure to xenoestrogens-substances that mimic estrogen; they’re present in the food, environment, and personal care products
  • Foods like meat, dairy, and eggs that come from animal that have been given growth hormones
  • Excessive intake of alcohol, sugar, and caffeine
  • Too much fructose coming from high fructose corn syrup, unsweetened apple sauce, and tomatoes
  • Stress
  • Sleep deprivation

In order to reset the hormones, you need to make the needed changes in your day to day routine and balance the hormones. This will result in a healthy weight loss and a new, healthier you.

Estrogen 101

When not balanced with progesterone, their imbalance leads to water retention, loss of memory, and migraine, as well as fat deposits in the hips and thighs and it may also speed up the aging process.

How to balance it:

Apply a topical progesterone cream to prevent estrogen dominance

Exclude foods rich in copper like nuts, avocados, chocolate, seeds, and shellfish because copper has been associated with estrogen and women who take birth control pills are more prone to having problems with estrogen dominance

Always wash fruits and veggies before consumption to remove all harmful substances like fungicides, herbicides, etc.

Avoid reheating food in plastic containers

Drink water from glass and stainless steel bottles, not from plastic ones

Avoid using personal care products which have parabens and phthalates

Add 2 to 3 cardamom seeds to your soups, stews, and other bean dishes since cardamom can cleanse the liver which is pivotal for the balance of hormones

Take 100 mg of DIM, two times per day, with meals, to control the estrogen metabolism


When a person drinks too much alcohol and caffeinated drinks and also smokes too much, the risk of insulin spikes is higher. Also, an unhealthy diet and too much intake of fat may increase the blood sugar levels and thus, speed the accumulation of fat. When the receptors are blocked, insulin resistance occurs and causes high blood sugar levels and high level of triglycerides so you can not lose weight.

How to clean the insulin receptors:

Take one glass of water mixed with a tsp of apple cider vinegar with every meal

In the morning, prior to breakfast, drink warm lemon water, not coffee

Avoid adding sugar to drinks, smoothies, and baked goods. Instead, use Stevia- a natural herb that doesn’t lead to high levels of sugar in the blood

dd cloves, bay leaves, and cinnamon to meals for easier metabolism of sugar


Leptin is the hormone of satiety and if you feel hungry soon after a meal, your leptin receptors may be clogged. The problem may worsen if you consume less healthy fats and more fructose.

How to clean the leptin receptors to lose weight:

Avoid foods rich in fructose

Drink a plant-based protein smoothie 30 minutes after waking up

Black currant seed oil can help you improve the metabolism, fight off inflammation, and have shiny and healthy hair, nails, and skin


Cortisol, the stress hormone, is activated when a person is stressed, doesn’t sleep enough, or if they’re exposed to EMF. Wireless devices can also increase the production of cortisol. High levels of cortisol have been associated with poor immunity, body fat, salt and sugar cravings, and inflammation.

How to clean the cortisol receptors:

Drink a cup of coffee with a tbsp of coconut oil and vanilla whey protein to prevent the cortisol levels from increasing

Do yoga and meditate

Avoid using electronic devices before going to sleep and watch TV or read a book instead

Thyroid hormones

Thyroid gland problems may lead to depression, joint ache, constipation, tiredness, cold hands and feet, dry skin, hair loss, etc.

How to clean the thyroid receptors:

Avoid foods which are rich in gluten and instead of flour, use arrowroot or tapioca for thickening

For cooking and baking, use coconut oil because it is rich in medium chain fatty acids which better the thyroid function and the metabolism

Consult your physician for evaluation tests

Human growth hormone

The human growth hormone is responsible for growing, but also for strong bones and a healthy heart. Its functioning may be disrupted when a person consumes too much meat, dairy, and eggs and this may lead to body fat, depression, loss of muscle mass, anxiety, a low libido, and high blood pressure.

How to clean the HGH receptors:

Eat Montmorency tart cherries which are rich in melatonin that can increase the levels of this hormone

Do interval training because it can increase the levels of this hormone more than 500%

Avoid dairy products like yogurt, sour cream, cheese, butter, etc. to stay away from growth hormones

Buy only organic meat and eggs that come from animals that haven’t been given growth hormone


Heavy metals, leftovers from medications, excess hormones, chemicals, etc. may accumulate in the fat cells and cause weight gain. In order to remove them from the body, you should detox. Let’s see how to lose weight and detox:

Soak in bathwater mixed with 2 cups of baking soda and 2 cups of sea salt until the water cools off. Then, wrap yourself in a towel and don’t shower for 4 hours. This will bring the toxins to the skin’s surface and out of your body

Drink half of your body weight in ounces of water daily and cranberry water as well

Include flax and Chia seeds to your diet, that is, 2 to 4 tbsp daily

Use activated charcoal which can absorb toxins from the stomach


For more articles  how to lose weight or something else visit our website at www.healthyspecialized.com


Four-Minutes-A-Day Exercises Yield Results In Less Than A Month

Want to change your body in just four minutes? You probably think it sounds too good to be true. However, if you find the strength to do plank every day, you’ll get a terrific body, plus a significant increase in stamina and energy.

Although the plank doesn’t give immediate results, its slow pace will eventually result in amazing outcome! All you need to do is to hold the plank for four weeks. First, you need to stay in this position for 20 seconds only. Sounds easy, doesn’t it? Slowly but steadily, you will increase your stamina until you can do plank for four minutes! Just follow this plan:
Day 1 — 20 seconds
Day 2 — 20 seconds
Day 3 — 30 seconds
Day 4 — 30 seconds
Day 5 — 40 seconds
Day 6 — Rest
Day 7 — 45 seconds
Day 8 — 45 seconds
Day 9 — 60 seconds
Day 10 — 60 seconds
Day 11 — 60 seconds
Day 12 — 90 seconds
Day 13 — Rest
Day 14 — 90 seconds
Day 15 — 90 seconds
Day 16 — 120 seconds
Day 17 — 120 seconds
Day 18 — 150 seconds
Day 19 — Rest
Day 20 — 150 seconds
Day 21 — 150 seconds
Day 22 — 180 seconds
Day 23 — 180 seconds
Day 24 — 210 seconds
Day 25 — Rest
Day 26 — 210 seconds
Day 27 — 240 seconds
Day 28 — As long as you can!

How to do plank correctly


  • While doing this exercise, it’s essential to choose the right position.
  • Here’s how it should look: Make sure your hands are positioned correctly. Elbows are directly under the shoulders to ensure proper weight distribution.
  • Spine remains straight. Avoid rounding and excessive pressure on the neck and back. Keep your legs slightly apart. You should feel your thighs.
  • Adjust the distance between the legs as necessary.

Try this training and see the results for yourself ! It is just 4 minutes training per day !

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water mixture

Forget about Water with Lemon: This Is the New Water Mixture for Weight Loss and Detox!

Even though the water mixture and grapefruit has a bright flavor, its refreshing effect will impress you because of its power to speed the metabolism. Namely, grapefruit is low in calories and it will lower your weight in no time. It’s rich in vitamin C. Therefore, if you want to shed some few extra pounds in a short amount of time, this grapefruit diet is all you need!

Grapefruit and Water Mixture

You will need some fresh fruit for this mixture:

Half a grapefruit


warm water

Preparation: Put the first two ingredients mixed in a glass of warm water and drink the mixture right away, preferably on an empty stomach.


Practice the diet for 12 days and you can lose up to 10 pounds! If you do not believe on words try it on your own !

Important to note:

If you’re taking certain medication, don’t consume grapefruit since it can be harmful for your health when combined with certain medications.

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