Categories
Adductor Calves Glutes Hamstrings Legs Quadriceps Workouts

Sumo squats for Lower Body Strengthening and Butt Lifting

Sumo squat vs Squat

We all know that squats is an exercise with many benefits including lower body strengthening and calorie burning. Specially for women who needs a bigger butt, you must definitely add squats for your workout schedule. But when talking about squats, it has many variations to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat and sumo squat. So we are here to discuss more in detail about Sumo squats in this article.

Sumo Squats

Sumo squat works on many lower body muscles at once including quads, glutes, hamstrings, hip flexors, calves and most importantly, sumo squat targets your inner thighs. Also, in sumo squats, there are few different variations categorized on the muscles work and the style of performance. Some of the sumo variations are, sumo squats with weights, sumo squats with kettlebell, sumo squat with barbell, sumo squat pulse and sumo squat deadlift.

Sumo squat muscles worked are the hamstrings, glutes, quads, hips, abductors and calves. Apart from the muscles worked in traditional squats, the sumo squats targets more on your inner thighs or abductor muscles.

Sumo squats benefits

Same as other squat variations, sumo squats also mainly targets the lower body muscles. It helps to strengthen your lower body muscles while improving the stability and balance of the body. Also sumo squats will help to increase the abduction activation which abductors are the inner thigh muscles.

How to perform sumo squats?

When performing sumo squats, you can choose a weight or either not. If you are a beginner, then we recommend you to try without weights first and later on you can add weights for better results. When adding weights grab a heavy dumbbell or a weight plate. Follow the below steps to perform the sumo squat.

  • Stand with your feet slightly wider than your hip width (In this step your feet must turn out like a base of a triangle)
  • If you are performing sumo squat without weights, then let your arms hang straight downwards freely and if you are preforming with weights, make sure to grab your dumbbell or weight plate tightly with both of your hands
  • Now bend and get to the squat position until your knee joint makes nearly an angle of 90 degrees. (In this step if no weights, then clasp your hands together)
  • Hold this position for 2 3 seconds and get back to the initial position
  • When standing, if you are performing without weights then let your arms hang freely
  • Repeat for 3 sets of 10-15 repetitions
4+
Categories
Abs Adductor Chest Core Deltoid Glutes Healthy lifestyle Shoulders Workouts

Fire Hydrants Exercise for a toned Buttocks

Fire Hydrant Exercise Benefits

This is a great workout which targets your glutes as well as the inner and outer thighs. Some variations of fire hydrants also targets the abdominal area too. It also strengthen your core and gluteus muscles. So it is a great workout specially for ladies to tone their buttocks and thigh areas. Fire hydrants also can sculpt your glute muscle, improve back pain and lower the risk for injuries.

As the glutes are the biggest muscle group in the human body and fire hydrants works on them, it burns more calories when you perform this exercise.

Fire Hydrant Exercise Affecting Muscles

Fire hydrants primarily targets your gluteus maximus, pelvis and hip region and it also targets your core.

Fire Hydrant Exercise Variations

Even though fire hydrants is an easy go, there are few intermediate and advanced versions also. Fire hydrant plank position and the fire hydrant kick-out are some of them. You can perform the relevant variation according to the muscle you need to target on.

Fire Hydrant Kick Out

In the usual fire hydrant which is known as the kick out fire hydrant, following are the steps to perform.

  • Stand on your knees and hands
  • Your palms should be on the ground right under your shoulders
  • Now lift your right knee and bend it to outwards to an angle more than 45 degrees
  • Return back to the starting position and re do the same for 1 set with 10 – 15 repetitions
  • Switch the legs and repeat
  • Do 3 sets for each legs

Fire Hydrant Plank Position

This variation of fire hydrants affects to abdominal muscles, chest and shoulders also. In here, instead of the knees, you have to touch the floor with your feet as in the plank position.

  • Be in the plank position and same way as previous variation (Hands right under shoulders)
  • Bend one knee towards your chest
  • Now move it outwards of your body like before
  • Move back to the inwards
  • Repeat for 1 set with 10 – 15 repetitions
  • Switch the legs after a 1 set and repeat
  • Do such 3 sets for each leg

Add this in to your daily workout routine and see the differences.

4+
Categories
Abs Healthy lifestyle Oblique

How to get rid of Love Handles Quickly

For many women, their one and only target is to lose these side tiers located on top of your obliques. These are the reason for many of the women to look like they are out of shape, lacking of a thin waist. It is true that to get rid of love handles is pretty challenging, but here we are to help you to achieve your dreamy figure with thin waist.

Why are they called love handles?

Even though all of us hate that fat layer, you might be wondering why it gets such a cute name. Well it is because, usually when a couple walks, your partner will grab you by your hip. So instead of fat layer or flab layer, it was called the name “love handles”, then it will give people a familiar and friendly manner than calling with weird names.

What causes love handles?

The major reason behind love handles is the fat retention. This occurs primarily when we had excess of food. In other words, when we consume more calories than the amount of calories we burn. With time, these fat cells deposit around come areas. For men, mainly in abdominal areas. That is why men have huge tummies. Also for women, hip areas and arms. But this can be vary from person to person. As the fat deposition are comes along with the genetics.

How to get rid of love handles

This cannot be done by just doing ab exercises. Because the truth is you cannot burn your excess fat by doing simple exercises which specifically targets some or one of your muscles.

Firstly, you should do HIIT or cardio exercises. If you select to do cardio, then minimum 30 minutes you have to work on that and if you select to do HIIT, then 15 minutes will be more than enough. My recommendation is to go with HIIT as it is more effective. You can follow the below link to get to the HIIT exercises that I honestly followed in my weight loss journey.

HIIT Workouts

So, coming back to the main topic to tell you more about losing love handles, the second most important thing is the food you take in. If you are taking more carbs in your meals, then keep in mind carbs are the main reason for you to have those love handles in the first place. So, focus on your diet. Take less carbs and more fresh vegetables, fruits and proteins. It is okay to take natural food which contains sugar but make sure to limit added sugars and high fat containing food. It is good if you can make your own food other than having from stalls. Then you can achieve your target in a lesser time. Also, make sure to use canola or olive oil when you make your food. You can find many delicious healthy recipes by the below link.

Healthy Recipes

The next important thing is exercising. Along with HIIT workout of 15 minutes, you can do other exercises which targets more on obliques. That’s it. Just 3 tips. You get your dream body.

Oblique Workouts

0
Categories
Abs Adductor Glutes Hamstrings Healthy lifestyle Oblique Quadriceps Workouts

The Obliques Killer Workout, Side Planks

If you are searching for a workout to get rid of your side tiers, then this is the right workout for you.

Side planks muscles worked

The side plank is a great workout for obliques and also for many more muscles like glutes, hamstrings , quadriceps and abductors. But it primarily work as a abs exercise as it targets more on oblique muscles.

Side Planks Benefits

Side plank is a great workout with many benefits. It primarily targets your obliques but it also strengthens core, legs, arms and wrists and also it helps to improve balance of the body. Simply side planks will tone your shoulders, obliques and leg muscles as well.

Side Plank Variations

As well as other exercises, this exercise also have many other variations. You can choose the variation that you need to do, according to the muscle that you need to work on.

  • Bent-Knee Side Plank – This is most suitable for beginners as this is the easiest one. In this variation you can place your knee on the ground instead of the feet
  • Side Plank This is the usual variation which is little bit advanced than the previous. Steps to perform this variation will be explained at the bottom of the page.
  • Elevated Side Plank – In this variation, the only difference is you are placing your palm on the ground instead of your elbow. Other steps are same as the below.
  • Side Plank With Leg Lift – This is a way advanced than the previous variation. The steps to perform this is almost same as the usual side plank. The only difference is you are lifting the leg which is not on the ground.
  • Side Plank Knee to Elbow Crunch – This is also another advanced variation of side planks. In this variation, you are crunching the remaining hand and the leg which is in the top side of your body.
  • Side Plank Rotations – This variation is also can be known as a advanced variation. In here, you have to position same as the way in the usual side plank at first. Then you have to alter your hands and legs by rotating and then keep your other elbow and feet on the ground. Continue this alternation until your reps are done.

Steps to perform Side Planks

So here are the basic steps to perform usual side planks accurately.

  • Lay a mat on the floor and lie on it on your right side (Your palm should be right below your shoulder and feet must be straighten and keep as shown in the above picture)
  • Your head, shoulder and feet must be in the same line
  • Now maintain this position as much as you can for best results
  • For side plank reps, you can do 3 sets of 30 S, 1 minute
  • While holding the position make sure you are lifting your hips without letting them fall down to touch the ground

2+
Categories
Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

7+
Categories
Arms Back Core Deltoid Shoulders Trapezius Workouts

Lateral Raises for Strong and Broad Shoulders

In this article we are discussing about dumbbell lateral raises. Dumbbell raises mainly affect on your shoulders. Strong shoulders will give you many benefits including joint functioning, shoulder mobility and less possibility of injuries. Even though dumbbell raises target your shoulders it can be separate further. Dumbbell front raises will primarily target your front of the shoulder muscles which is the anterior deltoid but it will also work on your side shoulder muscles, serratus anterior, upper and lower trapezius, clavicular part of the pectoralis major and also your biceps. Dumbbell lateral raises will focus more on the lateral deltoids which is the middle of the deltoid muscle group and it will also work on the other secondary muscles same as in the front raises.

If we looked into the benefits and importance of lateral raises on our body, there are few. Main benefit of performing this exercise for men is, it will give you strong and broad shoulders. Also for women, this exercise will help you to have a nice shoulder and back instead of flabby fat. Another important point for both men and women is, lateral raises will help you to improve your shoulder mobility.

How to perform

Now let’s move on to the question how to perform dumbbell lateral raises correctly without any injuries or side affects. So here are the basic steps to perform the exercise.

  • Stand on your feet shoulder width apart, with a dumbbell on each hand
  • Keep your back and core straight
  • Now slowly lift the dumbbells out to the sides until your hands are almost parallel to the floor (your elbows should have a slight bent)
  • Hold for 1 or 2 seconds
  • Lower your arms slowly
  • Repeat the steps

Do 3 sets of such 10 – 20 repetitions. Make sure to get a light weight if you are a beginner. Select a weight which you can do the total number of repetitions in a 1 set without having intervals in the set. 

5+
Categories
Abs Back Core Glutes Legs Workouts

The Most Powerful Lower Body Workout, The Squats

Squats is an exercise with many benefits including lower body strengthening and calorie burning. We can say that squats benefits females more than even males. Specially, squats exercise for buttocks lifting is a definite go for ladies. But when discussing about squats, there are many types of squats to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat, jump squats and sumo squats. Some squat variations can be perform even at home without any equipment. You only have to go to a gym if you are performing squats with weights.

If we categorize the best workouts for lower body strengthening exercises, Squats will win the first place. Because it is a such a great workout to work your leg muscles including your abs. When you perform squats it will active your quads, hamstrings, glutes, abs and also calves. Squats is also a great exercise with many benefits. It helps to build your quads, calves and hamstrings while improving the muscle mass. Also squats will help you to activate your glute and back muscles.

For ladies, squats is a indispensable workout which cannot be replaced by any other exercise, to activate glute muscles to get a round big buttocks. In here we are going to present you the steps to perform the traditional weighted squat with weight plates or dumbbells. You can also follow the same steps without weights if you want to do squats at home. Replace weight plate or dumbbells with a barbell after you get the correct position

  • Stand on your feet with a little wider than the shoulder width apart
  • Hold the weight (weight plate or dumbbell) with both of your hands symmetrically
  • Let the weight hang downwards freely
  • Bend your knees in a posture like seating on a chair, until your thighs are almost parallel to the floor
  • Your Shoulders must stay back and core should be straight with no bends
  • Press your feet and straighten your legs to reach a standing position
  • Hold this position for few seconds
  • Reach back to the initial position
  • Do 3 sets of 10, 12 or 15 repetitions

4+
Categories
Abs Back Core Glutes Legs Workouts

The Most Effective Full Body Workout, Barbell Dead-lifts

Barbell dead lifts is a powerful workout to active almost all muscles in our body. It works many muscles including quadriceps, inner thighs, glute muscles, lats, hamstrings, abdominal and oblique muscles.

Since in this exercise we are dealing with lot of weights than just a pair of dumbbells, I recommend for the beginners to definitely take assists by an instructor or a knowledgeable person before performing this exercise.

Since the number of active muscles are higher, we get many benefits out of barbell dead lifts. Unlike other exercises, dead-lifts will also involves in fat burning process too.

Here are the basic steps to perform barbell dead-lifts correctly.

  • Stand with your feet slightly less than the shoulder width apart, feet under the middle of the barbell
  • Slightly bend your knees and grab the barbell with a space wider than your shoulder width (Thumbs should face to each other and in a manner that other fingers are pointed towards you)
  • Stand slowly while straightening your legs and back (squeeze your glutes while standing)
  • Hold for few seconds
  • Go back to the initial step (just touch the ground by the barbell and stand again)
  • Do for 3 sets of 8, 10, 12 or 15 repetitions

4+
Categories
Back Core Shoulders Workouts

The Best Upper Body Workout, Dumbbell Reverse Fly

Dumbbell reverse fly is another great workout which targets major upper back muscles and rear shoulder muscles. This works on rear shoulder blades by causing shoulder blades to pull in toward each other.

Also reverse fly is a great workout with many benefits including, improving balance and posture, improving strength and stamina and reducing pains in neck and shoulder. Another positive thing in dumbbell reverse fly is, you do not need to go to a gym to perform this exercise. You can do it on your own home just with pair of dumbbells.

Here are the steps to perform the dumbbell reverse fly.

  • Stand on your feet with shoulder width apart while holding dumbbells on your sides
  • Slightly bend your knees and bend your core to the front until almost parallel to the floor
  • Then let the dumbbells to hang freely towards down
  • Make sure to maintain your back straight without any bends
  • Then raise your both arms to outwards while squeezing the shoulder blades (maintain a slight bend in your elbows when raising the dumbbells)
  • Come back to the initial position which the dumbbells hanged freely
  • Repeat for 3 sets of 15 repetitions

Make sure to select a dumbbell with a low weight if you are a beginner. If not you can start with a lower weight and increase the weights when doing second and third sets.

2+
Categories
Abs Arms Back Core HIIT Shoulders Workouts

The Best Full Body Strengthening Workout, Push ups

Push ups is not just a great multi purpose workout, but also it is a measure of your fitness level. Push ups helps to strengthen upper body and core muscles by engaging abdominal muscles. Also it works triceps, pectoral muscles and shoulders when performing the exercise. Also push ups will maintain body balance and create a good posture.

There are many other variations of push ups also instead of the traditional push ups. But here I am going to

Follow the below steps to perform the push up exercise accurately.

  • Lay a mat on the ground
  • Lie on it on fours, facing down
  • Place your palms straightly downwards of your shoulders with slightly wider than the shoulder width
  • Now straighten your arms and legs
  • Hold for few seconds and slowly lower your body to the initial position
  • Repeat for 3 sets of your maximum number of repetitions

In here, the maximum is the number of repetitions that you can do at a raw no more after. Try to do 20 – 25 repetitions if you are a beginner. Even if your maximum is less than that, it is okay you can improve it later with the experience. It is good to do 100 – 150 push ups daily if your maximum is 50 or higher.

4+