Top Exercises to keep you Fit

                                                           

Hi,Friends I & my Partner have decided to post about exercises(For about 1 week) & then about any other topic.


Today We're gonna post about Exercise to keep you Fit & get you in shape(For Women & Men).


Now a days in Modern era everyone likes to look perfect & get in shape(so do I) so they try many ways to do so but they take it to the wrong direction with wrong exercises & stuff, they try many different exercises 7 stuff rather than focusing on one thing & that's the reason they don't get the real fruit of hard work they do.
The people those who do exercises in wrong way only get pain & stress instead of good result.

So today i will guide you through some excellent exercises to help you get fit & in shape.I have also tried many of them & some my friends suggested me & I'm sure that they will work fine if done with passion & taken to the right way.
                                                                  So Lets Start
As Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone (lower abs, anyone?). After a lot of exercise trial and error, we’ve finally found a solid set of moves that help shape up and feel confident in a swimsuit,favorite skinny jeans,or a sexy cocktail dress.

These exercises are performed by my friend Nora,She is a real hard worker & She always inspires me & i hope she will inspire you too.

1: Single-Leg Deadlift

This exercise lifts and tones the glutes and activates entire core (which helps prevent back pain).

How to do it: Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back. Keep core engaged and chest up during the entire movement.


2: Side plank

This exercise is MY secret weapon to help tighten and shrink my waistline. It works the deep abdominal muscles (obliques, transverse abdominus) that many abs exercises don’t reach.

How to do it: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat.

3: Push up

I'm are huge fan of this classic exercise because it works the entire body, burning a significant amount of calories, as well as tightens chest muscles.

How to do it: Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time

4: Cardio intervals

Incorporate high-intensity interval training into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.

How to do it: Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) and repeat the following pattern 10 times total:
3 minutes at 50 percent of your maximum effort
20 seconds at 75 percent of your maximum effort
10 seconds at your absolute maximum effort

5: Triceps extension

 

This is my favorite exercise for toning the back of shoulders and triceps. I use light weights and perform a high number of reps (25+) for this exercise.

How to do it: Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as your lift your arm straight up by your side, top of the weight facing the ceiling. Lift and lower the 2-3 pound weight about an inch (30 times each side).

6: Bridge

Bridges are not only the perfect exercise for a perfectly rounded rear, but they will also help keep your back healthy and pain free.

How to do it: Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

7: Plank with arm raise

 

Adding an arm raise to an already excellent exercise like the plank improves posture and core strength, which makes feel better, look taller, and feel more confident.

How to do it: Start to get into a push up position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core and maintain your hip placement as you lift your right arm straight out in front of you. Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-10 seconds and then switch arms.

8: Shoulder Stand

There are so many physical and mental benefits to yoga. Inversion postures are great for helping to reduce the appearance of cellulite.Do a shoulder stand or put legs up the wall for 5 minutes every night before you go to bed.

How to do it: Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.
Keep your neck relaxed as your hold the shoulder stand. Try to hold it for at least one minute and then slowly come out of it.


So these are some effective Exercises which will really help you to get fit & get in shape.