Buttocks

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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summer

6 Ways to Lose Belly Fat in just 10 Days and be Ready for the Summer!

Since summer is on our doorstep, everyone is trying to do their best and look as better as possible in a bathing suit. However, not everyone achieves the ‘summer’ body they’ve imagined for themselves. If you’ve been also struggling to find the right methods to burn surplus fat and lose weight, you should definitely read the list below comprised of 6 beneficial tips.

The Best Weight Loss Tips for Summer

Lower the intake of salt

Excessive amounts of salt can lead to weight gain and bloating. However, regardless of how much you try to stay away from salt; there are some foods that are naturally rich in salt. Although we need salt for our optimal health, we shouldn’t consume more than ½ tsp per day.

Reduce the intake of carbs

Foods like bread and pasta can be the main reason for weight gain. Hence, reduce their intake and opt for foods rich in protein. This will result in weight loss and better overall health. This is more beneficial than a diet with calorie restrictions.

Avoid milk

If you drink too much milk, you might cause weight gain. Therefore, lower the intake of milk to a minimum and opt for more yogurt or several slices of cheese.

Decrease the intake of spices

Even though a lot of people enjoy spicy foods, excessive consumption of spices can lead to surplus acid secretion of acid in the stomach and lead to irritation which is of no use if you’re trying to get rid of surplus pounds.

Reduce the consumption of coffee, alcohol, sugar, and processed foods

These ingredients can lead to deposits of fat and you cannot lose weight if you don’t reduce or avoid their consumption.

Opt for the right fruits

Even though all fruits are healthy in general, very often, specific fruits can cause certain health problems. If you want to prevent complications with your digestion, stay away from apples and pears as they’re rich in fructose. If you’re trying to lose weight, choose citrus and berries.

 

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muscles

Here Is How to Do These Muscles Exercises to Get Rid of Your Belly Fat in No Time!

The term core muscles is defined as a group of muscles around the pelvis and trunk. Namely, core muscles include the muscles in the abdomen, lower back, hips, and pelvis. These muscles are responsible for supporting the spine and keeping optimal balance.

If you sit for long periods of time during the day, you should strengthen your core muscles. This is actually more important to your overall health than you think. Keep in mind that strengthening your core helps support your spine and prevent pain and poor posture triggered by sitting all day long. It can also help enhance the overall posture of your body, prevent injuries, alleviate lower back pain, and enhance your overall athletic performance.

That’s not all, it can also help you get rid of your stubborn belly fat.

In fact, what most people do not know is that working your core targets more than just your abdominal muscles. It also engages your glutes and back muscles. As a result of this, working your core is particularly beneficial for those who are top-heavy and are prone to strain their back.

Here is a complete workout plan with simple exercises that can help you enhance your overall health and well-being, and help you get rid of your stubborn belly fat:

It is actually a 3-day workout plan that includes a few simple and effective core exercises.

– Day 1

On your first day of this workout plan, you should practice these 3 simple exercises. You should perform each exercise for about 5 minutes. You also need to do two repetitions for best results.

The first exercise is known as Skyscrapers. It is recommended to do ten repetitions on each side.
In addition, the second exercise is known as Windshield Wipers. You need to do ten repetitions on each side.
Finally, the last exercise is known as Army Crawls. You should only make 36 steps.

– Day 2

On your second day of this workout plan, you need to perform these 4 hard exercises. You should practice each exercise for about 5 minutes. Do two repetitions.

The first exercise is known as Breakdancer. It is advisable to do fifteen repetitions on each side.
Moreover, the second exercise is known as Skydiver. Hold for about half a minute.
Furthermore, the third exercise is known as Dead Bug. You should do ten repetitions.

At least, the last exercise is known as Thread the Needle. It is recommended to do ten repetitions on each side.

– Day 3
On your last day of this workout plan, practice these 4 challenging exercises. Perform each exercise for about 6 minutes.

The first exercise is known as Crab kicks into Superman. You should do six repetitions on each side.
Moreover, the second exercise is known as Star leg raise. Make sure you do ten repetitions on each side.
Additionally, the third exercise is known as Side V-ups. You need to do ten repetitions on each side.
The last exercise is known as Over/under. It is recommended to do ten repetitions on each side.

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