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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.

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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

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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

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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.

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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

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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

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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.

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Categories
Abs Core Legs Shoulders Workouts

Best Full Body Strengthening Exercise, Planks

If you are looking for a exercise which works for the total body at once, then definitely it will be the planks. Planks will work your core muscles, glutes and thigh muscles as well as abdominal muscles. Also, planks is a great workout to strengthen your abs, core and shoulders.

If you are a beginner for fitness, then you will feel very difficult to do planks. But with practice and once you increase your fitness you can increase your plank holding time.

Fitness Crackers us recommend you to start from 20 S and increase it by 10 S. Try to do 30 S in the first week and then gradually try to increase the holding time up to 1 minute from the second week onwards.

Here are the basic steps to perform the great full body workout, planks.

  • Lay a mat on the floor
  • Lie on it while facing the mat
  • Keep your elbows right below your shoulders as shown in the picture
  • Then push from you toes and hold the body with only toes and elbows
  • Make sure to keep your chin, neck, abs and thigh muscles tight
  • Hold for 30 -60 Seconds
  • Rest for 1 minute and do such 3 sets
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Categories
Abs Workouts

Most Effective Exercise for Strong Abs, The Bicycle Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article we are going to discuss more in detail about bicycle crunches.

Bicycle crunches is a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10% . Because any of these ab exercises will not help you to burn your fat. These workouts will work only, if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.

When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.

  • Lay a mat on the ground and lie on it
  • Put your hands behind your head after crossing the fingers
  • Keep your legs straighten and lift them for about 20 -30 degrees inclination
  • Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
  • Now come back to the initial inclined position and do the same for left elbow and right knee
  • Repeat for 50 – 100 repetitions
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Categories
Abs Core Workouts

Best Workout for Six Pack Abs, The Crunches

If your goal is a six pack body, then crunches is a definite workout which you should add to your schedule. Crunches specially targets your abdominal muscles specifically and improves the strength of the ab muscles. Also workouts like planks, push ups and glute bridges works on your abs but crunches are directly focusing on the ab muscles. Not only that, crunches will also have other benefits too. Some of them can be listed as strengthening abdominal muscles and strengthening core muscles.

So here are the steps to perform crunches accurately without causing any harm to the spine and other muscles.

  • Lay a mat on the floor and lie on it
  • Bend your knees and keep your feets on the floor with hip width apart
  • Place your hands behind your head and cross the fingers
  • Now pull your ab muscles to up with an inclination of 30 – 40 degrees or until you feel your abs are working
  • Hold that position for few seconds
  • Slowly return to the starting position

If you are a beginner then it will be hard for you at the beginning. So try to do 20 – 30 repetitions on the first day and increase gradually when you feel nothing after covering the relevant number of steps.

If you have done exercises before, try to do 150 repetitions for a 1 set.

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