BUTT WORKOUTS | Spring Break Bikini Booty Ready - Lindsay Marie

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REAL WAYS To Lose Weight | Life Hacks & Motivation

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THIGH WORKOUTS | (thigh gap, inner thigh, outer thigh) - Lindsay Marie

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how to get rid of inner thigh fat in a week

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9 Quick Ways to Lose Your Thigh Fat

Full disclosure: There's no one exercise or food that specifically helps you lose weight in your legs—spot reducing fat doesn't work—but keep reading to find out what can help you trim down.

KICK UP THE CARDIO

Burning calories is key to reducing your overall body fat, and heart-pumping cardio is going to make that happen. Choose the types that burn the most calories, such as biking, running, and jumping rope. As a bonus, these also tonethe legs while you're doing them. Do 60-minute sessions five times a week to really notice a difference.

GET HIGH

With your incline, that is. Pump up the treadmill's incline, find some hills to bike or run up, or take the stairs outside or in your home. You'll instantly feel your heart rate increase, which means you're working harder and burning more calories than if you were to stick to a flat surface. Incline also targets the thighs, hamstrings, and tush, toning your lower body. 

SPOT TONE

With all the cardio you're doing that's stripping away that extra layer of fat surrounding your lower body, you want to reveal strong, toned muscles underneath. Doing moves that sculpt your inner and outer thighs, hamstrings, and butt will make your legs look leaner and slimmer. 

FUEL YOUR DAY

Definitely don't skip the first meal of the day since it'll jumpstart your metabolism, which helps to reduce your overall body fat to reveal your leaner legs. Pass on sugary meals with refined carbs, and opt for a combo of protein and fiber-filled complex carbs. The protein will give you energy so you'll feel pumped for that early-morning cardio workout. As an added bonus, it also helps build muscle. The carbs will sustain that energy and keep you feeling full. 

SNACK OFTEN

Eating a little something every few hours will prevent hunger from causing you to overeat, so be sure to eat a snack in between meals. Keep it under 150 calories, and choose foods high in protein and fiber to fill you up and offer energy. Here are 150-calorie homemade snack ideas.

RECORD YOUR MEALS

You can't slim down by exercise alone. It's important to cut calories as well and to know your daily calorie intake. Though it may seem tedious, keeping a food journal works—in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less. In order to lose a pound a week, you need to cut 500 calories a day—250 through exercise and 250 through diet is a good breakdown. Just be sure not to dip below 1,200 calories. Writing it down will keep you accountable for every bite.

DRINK MORE WATER

Choose water every time you reach for a drink, and you'll save hundreds of calories by avoiding sodas, fruit juices, and other sweetened beverages. Aside from being zero calories, H2O will keep you hydrated, which also helps with weight loss. Keep water close by, and sip it often, especially before meals—filling up on water before eating helps encourage portion control.

SLEEP RIGHT

Getting enough rest is also proven to aid in weight loss. Sleepiness makes people snack more, while also making them too tired to work out.

CONSIDER YOUR GENETICS

If you're blessed with a pear-shaped body (and so is your sister, mother, aunts, and grandmother), there's not a whole lot that exercise, eating right, and taking care of yourself can change. Do what you can, but don't obsess or stress about it. Enjoy life in the body you were given—thighs and all!

Comment below what you think! id you find this helpful? let me know xx


Source
http://www.womenshealthmag.com/weight-loss/lose-thigh-fat

Fitness Challenge: Abs and Glutes

If you’d love to feel more toned, but you don't have time to hit the gym, you can do simple exercises on your own to get results.

"It only takes a few minutes, three times per week, to keep your abs and glutes looking their best -- no gym membership required," says Joan Pagano, fitness consultant and author of Strength Training Exercises for Women.

She offers these moves that target your abs and glutes.

Work Your Abs: How to 

Do Bicycle Crunches

Do this move along with a 30-minutecardioworkout three times a week (beginners can take three brisk 10-minute walks, working up to a 30-minute workout), and you’ll whittle your waistline.

"The bicycle crunch engages all four abdominal groups," Pagano says. "Instead of doing three different exercises, [you] can get the same results with one." Here's how to do it:

1. Lie on your back, bend your knees, and raise your legs until your knees are over your hips, calves are parallel to the floor, and feet are in the air.
2. Cradle your head in your hands and tighten your abs as you lift your head and shoulders off the floor.
3. Exhale and twist your left shoulder toward your right knee while extending your left leg.
4. Inhale and return to the start position, keeping your head and shoulders elevated off the floor.
5. Do 20 times, then repeat on the other side.

Work Your Glutes: How 

to Do Squats

Squats will strengthen your glutes, the large muscles in your buttocks. Not only will you look great in a pair of jeans, but this move will improve your strength, posture, and balance, too.

How to do it:

1. Stand in front of a chair, facing away from the chair, feet parallel and hip-width apart, and bend slightly forward from the waist.
2. Keeping your spine straight, inhale and lower your body toward the chair as if you were going to sit down.
3. Touch the edge of the chair with your glutes (but do not sit), keeping your knees over your ankles.
4. Exhale, squeeze your glutes, and return to the start position.
5. Repeat 10 to 12 times.

Source
http://www.webmd.com/fitness-exercise/fitness-challenge-abs-and-glutes

Article Sources

SOURCE:

Joan Pagano, health and fitness consultant, New York; author, Strength Training Exercises for Women, DK Publishing, 2014.

© 2012 WebMD, LLC. All rights reserved.

20-Minute Burn and Tone Tabata Workout

It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises. And for today's workout in our No-Excuses Workout Challenge, we've paired complementary exercises for each four-minute interval. This way you maintain good form while working intensely!

Tabata One: Jumping Jack

• Jump off the balls of your feet as you jump your legs out and in.
• To modify, step the legs wide and then step them together instead of jumping.

Tabata One: Trunk Twist

• Stand with your feet a bit wider than your hips, with your arms out to your sides.
• Twist your torso to the right, allowing your left foot to move to increase your range of motion.
• Reverse directions, and twist to the left. Keep your spine long and lifted as you twist.

Tabata Two: Push-Up and Rotate

• Begin in a plank position and lower your body toward the floor, then push through your arms, returning to plank.
• Twist to the left, reaching your left arm to the ceiling without letting your pelvis raise or lower.
• Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right.

Tabata Two: Skater Plyo

• Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let it touch the floor.
• Reverse direction by jumping to the left with your left leg, allowing your arms to swing to build up momentum.

Tabata Three: Lunge Hop

• Bounce on the balls of your feet, jumping into a lunge with your left knee forward.
• Jump your feet together and switch sides, bringing the right knee forward.
• Stay light on your feet throughout this exercise.

Tabata Three: Oblique Mountain Climber

• Start in plank position. Bring your left knee to your left elbow.
• Jump your left leg back to plank position while bringing your right knee to your right elbow.
• Continue alternating sides; move quickly but with control.

Core: Russian Twist

Reps: 30, alternating sides

• Sit on the ground with your knees bent and your heels about a foot and a half from your butt. Lean slightly back, and lift your feet a few inches off the ground without rounding your spine.
• Twist your torso to the left, punching with your right arm. This completes one rep. Twist to the right and punch with the left arm, and continue alternating sides.

Core: Tabletop Crunch With Leg Reach

Reps: 12

• Start lying on your back with your hips and knees bent to 90 degrees in a tabletop position. Lift your upper back and head off the mat, reaching your fingers toward your toes.
• Lengthen your legs away from your centre as you lower your upper body, reaching your arms overhead. Keep your low back pressing into the floor as you straighten your legs.
• Bend your legs back into tabletop position as you lift your upper body off the floor and reach your hands toward your toes.

Core: Superman Row

Reps: 10

• Lie on your stomach with your arms reaching overhead.
• Keeping your feet on the floor, arch your upper back to lift your chest off the floor.
• Keeping your torso stable, bend your elbows back and squeeze your shoulder blades together. Then reach your fingertips toward your toes with your palms down and lift your chest another inch away from the floor.
• Sweep your arms forward while lowering your upper body all the way to the mat, returning to the starting position. This completes one rep.

I hope you guys will give this a try! Comment below how you found doing this 20-minute fat burning workout!

Source
http://www.popsugar.com.au/fitness/20-Minute-Tabata-Workout-37972518