You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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High-intensity interval training (HIIT) and plyometric exercises are typically high-impact, fast-paced movements. Burpees, broad jumps, and other similar exercises fall into this category, but they aren’t accessible for everyone. So what do you do if you want to enjoy this type of workout but lack the ability to do these moves? Fortunately, there are many plyometric exercises made for people of all ages and fitness levels. 

Plyometrics are physical movements that involve the rapid stretching and contracting of muscles. They are feasible for all levels of fitness and abilities, and especially beneficial for seniors. Engaging in regular cardiovascular workouts can protect the heart and brain, ultimately reducing your risk of age-related conditions.

Benefits Of Plyometrics For Seniors

By improving and increasing strength and performance, you can move more easily and comfortably as you age. Not only does this help you live an independent lifestyle, but it also increases muscle mass, which can reduce your risk of sarcopenia, or age-related loss of muscle mass. Plyometrics also enhance joint health and promote better mobility, which can help you carry out everyday movements. A 2020 study found that plyometric exercises were more effective for strengthening muscles and improving functional fitness than regular resistance training, especially for older adults. Learn about the best plyometric exercises for older adults below. 

Step-Ups

Step-ups work to increase leg strength and stability, and they are particularly beneficial for elderly people who have a higher risk of bone-related issues. Practicing this exercise can make simple things, like walking up and down stairs, a lot easier to do. Stand up straight in front of a bench or box with your arms by your sides. Step your right foot up onto the bench/box so that your knee is bent at a 90-degree angle. You can start with a lower step if you want. Engage your right glute, drive through your heel, and press your left toes off the floor. Don’t bring your left foot on the bench until it is even with your right foot. Return your left foot to the floor and complete all your reps before switching sides. Complete three sets of 10 reps per leg. 

Lateral Bound

Engaging in dynamic side-to-side movements can help improve stability by building up those muscles. Seniors should incorporate lateral bounds into their fitness routine to help avoid slips, falls, and accidents. Begin with all of your weight on your left leg, knee slightly bent. Your right foot can touch or hover above the ground. Press through your left heel to push off your left leg and jump to your right, landing softly on your right foot. Make sure to keep your hips back and core stabilized when you land. Immediately reverse the movement and continue alternating. Complete three sets of 10 reps per leg. 

Squat Jump

Squat jumps help you build lower-body strength, which can help you stand up from a sitting position with ease. This exercise also makes going up and down the stairs a lot easier. Stand up straight with your feet hip-distance apart and toes pointed out slightly. Sit back into a squat, keeping your back straight and core and glutes engaged. From the bottom of your squat, explode off the ground, driving through your heels to jump forward. Make sure to land safely with your knees bent. Complete three sets of 10 jumps. 

Box Jump

This takes the previous exercise up a notch! These strengthen your leg muscles and help enhance coordination. Don’t worry, you can start with a small step-up platform before jumping onto a box or bench if that intimidates you. Stand facing a step up platform, box, or bench and keep your feet hip-distance apart. Bend your knees to sit back into a quarter squat and bring both arms behind you. In a fluid, explosive movement, swing your arms forward as you jump up onto the box or bench. Make sure to land softly with your knees bent. Straighten your legs and then step down from the box. Complete three sets of eight to 10 jumps.

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If you want to carry things, bend over easily, rotate with ease, and do other similar tasks, then you need to maintain core strength. Your core helps you maintain balance and carry out everyday movements, which is especially important for aging adults. One of the primary benefits of practicing core exercises as an older adult is that you reduce the risk of falling. Although many falls don’t cause injuries, one out of five falls can cause serious injury, including broken bone or head trauma. 

According to research, a weak core is one of the risk factors for falling. Other risk factors that increase the risk of falling include low vitamin D levels, vision problems, foot pain, difficulty walking, or home hazards like broken steps. When you train your core, you are able to have an easier time avoiding falls. And since standing core exercises may be tricky for older adults with mobility or balance issues, the sequence in this article involves seated exercises. Doing core exercises in a seated position may help older adults avoid injury. Complete the following five exercises in a sequence about two to three times a week for a stronger core. 

Seated March

Sit up straight on an exercise box, armless chair, or bench. Make sure to stack your ribs over your hips, keep your feet flat on the floor, and let your arms remain by your sides. Engage your core by inhaling, filling your entire rib cage with air. During your exhale, use your core to draw your right knee up toward your chest, forming a 90-degree angle with your leg. Slowly lower your right leg down to the ground and then repeat on your left leg. Complete three sets of 10 reps on each side, alternating legs.

Seated Chop

Remain seated on your exercise box, bench, or chair, stacking your ribs over your hips with your feet flat on the floor. Square up your hips and keep your feet hip-distance apart. Twist your torso and reach your hands across the right side of your body and an upward angle. In a fluid motion, bring your hands down and across your body so that they extend below your left leg. Do not lean forward during this motion; rather, maintain a sturdy core. Reverse that motion so that your hands reach up across to the right again. Once you complete 10 reps, switch sides. Complete three sets of 10 reps per side. 

Seated Side Bend

You don’t have to move from your seated position on your exercise box, bench, or chair. Just be sure that your posture is straight and that your feet are flat on the floor, hip-distance apart. Keep your torso straight and lean to your right side, hinging at the waist to lower yourself as far as you can comfortably go. Return to the center by engaging your obliques. Bend to the left side and continue to alternate until you complete 10 reps per side. Complete three sets of 10 reps per side. 

Seated Bicycle

Sit up tall on your exercise box, bench, or chair, ensuring that you stack your ribs over your hips and that your feet are flat on the floor. Place your hands behind your head and lift your right foot off the ground on an exhale. Slowly twist your torso, drawing your right knee in to touch your left elbow. Reverse the motion to return your foot to the ground and then immediately alternate to repeat on the other side. Continue alternating sides until you do 10 reps on each side. Complete three sets of 10 reps per side. 

Seated Russian Twist

For your final exercise in this routine, you are still going to remain in a seated position. How about that?! Keep your feet flat on the ground, hip-distance apart, and lean slightly back until you feel your abs engage. Aim to form a 45-degree angle between your torso and the chair or exercise box, on which you’re sitting. On an exhale, twist your torso to the right, reaching your hands back in the direction of your oblique. Return to the center and then repeat on the left side, continuing to alternate until you complete 10 reps on each side. Complete three sets of 10 reps per side.

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With busy work schedules, working out every muscle group several times per week can be a difficult feat. You may target shoulders one day and legs another day, but what about your back, chest, and abdominals, though? No muscle group should get left behind, and that’s what full-body workouts are for. 

For people who are short on time, the number one worry in the gym is, “Am I making the most of my time here?” It’s logical to think that if you spend half of your workout on your phone and the rest of the time targeting one muscle group. You may be thinking that the idea of full-body workouts goes against leg days, chest days, and back days. While those types of workouts have their place and are effective, many exercise physiologists agree that a full-body routine is a better bang for your fitness buck. 

What Is A Full-Body Workout?

It’s very self-explanatory, but a full-body workout targets the upper body, core, and lower body. Because the exercises activate most of the major muscle groups, they help to elevate your heart rate, which improves cardiovascular strength. One single move is not the entirety of the full-body workout; rather, pairing different moves between short periods of rest is the goal. 

There’s no need for special equipment, which is a plus for people who do not go to the gym. Most full-body exercises utilize body weight as resistance, but you can always incorporate the use of dumbbells or kettlebells, depending on your fitness level. Full-body workouts truly benefit complete beginners or advanced fitness gurus. Continue reading to see why you should start doing full-body workouts.

Maximize Workout Efficiency

If you only have 30 minutes to spare, it’s beneficial to focus on multi-joint movements that exercise the entire body. Back squats, for example, stimulate the same muscles as if you were to use six or seven different exercise machines. Supporting a bar during squats engages the core because you have to stabilize the body under weight. If you are limited on time, and want to maintain a tone physique, try to make at least 20% of your workout full-body exercises. That’ll help you maximize your workout time.

Improved Muscular Recovery Rates

In order to see progress from your workouts, your muscles need time to properly recover between them. Some people can’t handle back-to-back workouts, even if they work out different muscle groups. For these people, full-body workouts are extremely beneficial, as they allow for at least one day off between each workout. This allows for maximum recovery time. 

Reduce Risk Of Injury

Focusing on one or two muscle groups can lead to muscle imbalances, overuse, and injury. When you engage in full-body workouts, you exercise the entire body and reduce the risk of disproportionally stressing a specific joint or muscle group. A baseball pitcher, for example, overuses his shoulder and experiences a higher risk of injury as a result. Strengthening all of your major muscle groups can help protect against common injuries like stress fractures or ligament tears. Injuries can still happen, but an overall stronger body reduces common workout injuries. 

Burn More Calories In Less Time

Time-efficiency is something that many people seek, so take that approach to your workouts. Engaging in full-body workouts is a more efficient way to burn more calories in a shorter time period. Shoulder day or back day won’t burn the same amount of calories as working out muscles in compound exercises. Squats, lunges, burpees, and other similar movements require more energy and coordination to move, as opposed to single-joint exercises. 

Decreased CNS Fatigue

The central nervous system (CNS) consists of the brain and spinal cord, both of which exist in the body’s midline. Comprised of billions of neurons, the CNS is one of the most complex systems in the body, along with the peripheral nervous system. Working out the entire body instead of one muscle group helps to reduce CNS stress from week to week. Lifting weights puts stress on the CNS, no matter if you do a tricep extension of deadlift. Stimulating the CNS day after day can cause fatigue, which ultimately inhibits your ability to lift well. Because full-body workouts exercise the entire body, you get to take a day off between workouts. This recovery period is essential to rebuild muscle and reduce CNS fatigue. 

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If you’re involved in the fitness world, you must be familiar with the recent obsession with glute workouts. Influencers and fitness enthusiasts on Instagram, Tik Tok, and YouTube have increased the focus on lower body workouts. Some people post short workout tutorials, while others talk about routines and post flattering “leg day” pictures. Stronger glutes don’t simply make for great social media pictures, though. 

The gluteus muscles are some of the most powerful muscles in the human body. They belong to the posterior chain, which consists of the hamstrings, calves, and back muscles. This muscle group generates the most force for human movements. While deadlifts, box jumps, heavy squats, and power cleans all work this muscle group, so do the smaller, lower impact exercises in this article. Form firmer glutes with the following exercises, but make sure to incorporate cardiovascular activities and other exercises into your workout regimen for optimal tone.  

Bodyweight Squats

You knew this exercise was going to be on the list. Bodyweight squats are the best because they target the glutes, quadriceps, hips, calves, and core. Stand up straight with your feet hip-distance apart. Bend your knees and lower into a squat, keeping your knees behind your toes. Imagine sitting back into an imaginary chair. Keep your back straight and once your thighs are parallel to the ground, press through your heels, engage your glutes, and return to the starting position. Complete three sets of 10-12 reps. 

Alternating Lateral Lunges

This is an excellent exercise that works the glutes and hip abductors, which sit around the side of the hip. Start standing with your feet hip-distance apart and step your right leg out to the right side. Bend your knee as you plant your foot and sit back into a lunge, hinging at the hips. Keep the majority of your weight over your right leg and don’t let the knee extend beyond your toes. Squeeze your inner thighs, glutes, and hamstrings to push off the right foot and return to the starting position. Repeat on the left leg to complete one rep. complete three sets of 12 reps.

Step-Ups

Not only does this exercise target your glutes, but it also works your quadriceps and calves. When you select a platform, make sure you choose one that is high enough that your knee achieves a 90-degree angle when you step on it. If that is unfeasible, use a lower step or platform. Stand up straight in front of the step or platform and place your right foot firmly on the step. Engage your glutes and drive through your right heel, simultaneously pressing off the ball of your left foot. As you step up, bring your left foot to touch the platform. Step your left foot back down to the ground and bend your right knee to return to the starting position. Complete three sets of 12 reps per leg. 

Reverse Lunge

Reverse lunges are another thigh-burning, glute-stimulating workout. Stand up straight with your feet hip-distance apart. Step your right foot back directly behind you and lower your hips, bending your right knee so that it just kisses the ground. Your right heel should be lifted off the ground and your left leg should be bent, making sure not to extend the knee beyond your toes. Keep your back straight and your gaze straight ahead. Engage all of your leg muscles to return to the starting position. Complete three sets of 12 reps per leg. 

Calf Raises

You can’t have good looking glutes and neglect your calf muscles, folks. It’s all about balancing and working various muscles! Stand on the edge of a stair and hold the railing or wall for support. The balls of your feet should be on the edge of the stair and your heels should hang off. Allow your heels to fall bellow the step and then use your calf muscles to press up onto the balls of your feet. Pause at the stop, squeezing your glutes and calves, and then lower back down slowly. Complete three sets of 15 reps. 

Sidestep Squats

Get ready to feel the burn! This exercise requires a resistance band with medium-light tension, and it aims to work the gluteus medius and minimus. Most of the other exercises on this list target the gluteus maximus. Step your feet on the resistance band and widen your stance so that your feet are beyond shoulder-width. With each hand, grab the top of the resistance band just above your knees, holding it taught. Keep your back straight, lower into a squat, engage your glutes, and take a wide step out with your right leg. You’ll now be in a deeper squat and the band will resist the step. Step your left foot in to return to the original wide squat stance. Continue sidestepping across the room, or as far as you can. Complete three sets of about 10-12 steps. 

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From the days of the quarantine-15 to the fabled holiday weight gain, it’s safe to say that this year and last year were not kind to your waistline. In times of stress, many people resort to food for comfort. Are we right or are we right? It’s too easy to find comfort in food, especially when holiday treats and sweets attack you from all angles. 

The holiday season is fast-paced, what with shopping, end of the year projects, travel, and coordinating with family. Even though the holidays involve a lot of family time, functions, gatherings, parties, and more, it’s still important to carve out a portion of your day for physical activity. If you don’t feel safe heading to the gym or it’s too cold to exercise at an outdoor gym or outside, engage in the following exercises that you can do no matter where you spend the holidays. 

Push-Ups

You can do push-ups anywhere, no matter if you’re in a basement, on top of a mountain, or in your grandma’s living room. The push-up is a great upper body workout that engages your chest, shoulders, triceps, and core muscles. Start in a plank position with your legs extended back and your hands on the ground directly beneath your shoulders. Engage your pectorals and shoulders and lower your body down until it’s hovering above the ground. Press back up to the starting position, keeping your body in a straight line the entire time. Complete three sets of 8-10 reps. 

Side-Ups

These are wonderful for the obliques, which don’t receive the attention they should. Lie down on your right side, stacking your left leg on top of your right. Place your right forearm on the ground perpendicular to your body. In one motion, press up into a side plank position, squeezing your right oblique, hip, glute, and shoulder all at once. Hold at the top for a split second and then lower yourself back down. Complete three sets of 10 reps per side. 

Bodyweight Squats

Whether you need to break up your at-home work life or work off some extra holiday sweets that you put away, squats are the answer. Start by standing with your feet shoulder-width apart. Keep your back straight as you squat down until your thighs are parallel to the ground. Make sure your knees don’t extend over your toes, engage your glutes, and drive through your heels as you return to the starting position. Complete three sets of 10 reps per side. 

Shoulder Taps

This takes the plank to another level! The most important thing to remember is to engage your core to prevent rocking from side to side. Start in a plank position and widen your feet so that they are shoulder-width apart. Keep your core engaged to stabilize your body as you bring your right hand to your left shoulder to tap it. Return it to the ground and then repeat with your left hand to your right shoulder. Complete three sets that last 20 seconds each. 

Lunges

This is the final workout that will propel you through the holiday season. It’s a great exercise because it engages your leg muscles, glutes, and core. Start in a standing position with your feet hip-distance apart. Step your right foot forward and plant your foot on the ground. Bend your legs and make sure that your right knee doesn’t extend beyond your toes. Your left knee should kiss the ground. Don’t bounce off your left knee because that increases risk of knee injury. Squeeze your right quadriceps and glutes as you press back to the starting position. Repeat on the other leg. Complete three sets of 8-10 reps per leg. 

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Some people have a warm up routine that they complete before they begin every workout, while others think that warming up is for novices. We understand that some people have a limited window for exercise, but there is never an excuse to skip a warm up. Warming up is essential to ready the body for physical activity. We’re not knocking the good old-fashioned stretch, but you need more than that to decrease your injury risk during your workout.

A dynamic warm up can be done before you engage in any exercise. Whether it’s leg day, chest day, back day, or cardio day, the warm up exercises in this article help to ease your muscles, joints, and ligaments into exercise mode. Most people who warm up find that it is easier to engage in strenuous activity because of increased range of motion, reduced muscle tension, and better blood flow and oxygenation. Complete the following warm up exercises before your workout and let us know how you perform.

Step Back Lunge

The point of starting with this is because you will be engaging your leg and gluteus muscles and stretching them at the same time. Part of exercising is maintaining stability, which is why it’s great to start here. Stand with your feet hip-distance apart and place your hands on your hips. Step back with your right foot and sink into a lunge, keeping your upper body straight and front knee facing forward. Squeeze your inner thighs and feel the stretch in your right hip flexor, quads, and calf. Hold this for 20 seconds and then return to the starting position. Repeat on the other leg.

High Knees

Now that you’ve loosened up those hip flexors, it’s time to get your blood flowing with some high knees. Start standing straight up with your feet hip-distance apart. Engage your calf muscles and quadriceps to push your right knee off the ground towards your chest. As you quickly return your right foot to the ground, bring your left leg up and press through your right calf in a fluid motion. Keep alternating to jog in place, bringing your knees as close to your chest as you can get them. Do this for at least 30 seconds.

Mountain Climbers

Start in a push-up position either on the ground or at an incline by placing your hands on a bench. Make sure your body is in a straight line and that your wrists are directly beneath your shoulders. Bring your right knee toward the inside of your right elbow, keeping your left leg straight. Engage your abs and glutes and alternate sides in a fluid motion until you’ve completed 15 on each side.

Arm Circles

Loosen up your shoulders and arm muscles as you complete this warm up exercise. Stand with your feet hip-distance apart and extend both arms out to the sides so that they are parallel to the floor. Keeping your palms facing the floor, rotate your arms forward in tiny circles for 20 seconds. Repeat for 20 more seconds, but rotate your arms in the opposite direction.

Step Ups

You’re going to need to stand near a set of stairs, a box in the gym, or something stable to step onto in order to complete this exercise. Start by standing in front of whatever you are stepping onto with your feet hip-distance apart. Lift your right leg and step onto said object, planting your foot firmly. Drive through your heel and then through the ball of your foot, all the while engaging your glutes, quadriceps, and calf muscles. Bring your left leg up to a high knee position and then return it to ground along with your right foot. Repeat on the left leg and keep alternating for a total of 30 seconds.

Push-Ups

This is a classic warm up exercise that engages your core, glutes, and upper body. You can make it less challenging by placing your knees on the ground, or placing your hands against a wall to do a standing incline push-up. Start in a push-up position with your hands on the ground directly beneath your shoulders and your feet extended back. Slowly lower your body down toward the floor without letting your torso sag. Don’t forget to keep your elbows in right next to your sides. Once you are hovering just above the ground, engage your chest and triceps to push back up to the starting position. Do 2 sets of 8-12 reps.

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When people think of stronger, sexier glutes, what is the first exercise that comes to mind? If you guessed “squats,” then you are 100% correct. The truth is that spending your entire workout at the squat rack will not yield the results you desire. In order to form your rear like the brand ambassadors on Instagram, you need to target multiple muscle groups at once.

Most men and women are quad dominant, meaning that the quadriceps (front of your thighs) are more activated than other muscles in the lower half of your body during your workouts. One can blame this on the sedentary lifestyle, which causes people to sit for many hours a day. Hinging at the hip flexors causes them and the quadriceps to become tight, while the gluteus and hamstring muscles are stretched or sleeping. If it’s leg day and you want to build a better butt, targeting your quadriceps, which have been engaged all day, is not the optimal way to do so. You have to wake up your posterior muscles in order to balance your lower half, and we have the best exercises for you to do so.

Sumo Squat

Okay, okay…we know that we said squats are not the go-to exercise for a better butt, but sumo squats are different. These squats help to keep tension in your gluteus muscles, targeting them more than your quadriceps. To begin, stand with your feet about a foot wider than shoulder-width apart. You can hold a dumbbell in between your legs, or you can do this exercise without weights. Keep your weight in your heels and slowly lower your bodyweight down without leaning forward. Once your thighs are parallel to the ground, drive through your heels, engage your glutes, and return to the starting position. Do three sets of 10 reps.

Hip Thrust/Glute Bridge

If you are new to this exercise, you will want to do it without weights. If you are familiar with this exercise, you can alter the positioning by resting your upper back against a bench with your butt on the ground, placing a barbell across your hips and thrusting upwards, using your glutes and hamstrings to lift the weight. But let’s focus on the beginner version of this exercise. To start, lay down on your back with your hands by your sides. Bend your knees and place your feet on the ground several inches from your butt. Drive through your heels and engage your gluteus muscles to thrust your pelvis towards the ceiling. Once you are at the peak of the exercise, lower yourself back down and repeat until you’ve finished your reps. Complete three sets of 8-10 reps.

Single Leg Deadlift

This may become your favorite and least favorite exercise at the same time. The reason for this is because it targets the hamstrings and glutes, working to improve balance, strength, and pelvic stability. This exercise requires you to hold a light weight (10 pound dumbbells are sufficient) to help you balance. To begin, stand with your feet together and hold the weights in both hands, or the hand that corresponds to the leg you will keep on the ground. In a slow, fluid motion, extend your left leg back and bend your right leg ever so slightly. The goal is to hinge at the hip and keep your back straight as it becomes parallel to the ground. The point of extending your free leg behind you is for balance. Return to the upright position and finish your reps before switching to the other leg. Complete three sets of eight reps per leg.

Lying Hip Abduction

This exercise focuses on the exterior of the upper leg, which does not receive a lot of attention. While this exercise is important, you also want to focus on engaging your inner thighs along with your glutes in the other exercises. Lie on either your right or left side with your hips stacked on top of each other. Keep your core and glutes engaged as you lift your top leg toward the ceiling until your leg is at a 45-degree angle. Be sure to stabilize the pelvis by bracing yourself with one forearm on the ground. Return your leg to the starting position and continue until you finish your reps. Complete three sets of 10 reps per leg.

Lateral Lunge

This exercise focuses on strengthening the inner thighs, quads, and glutes. To begin, stand up straight with your feet hip-distance apart. Step your right leg out to the side and shift your bodyweight over your right leg to squat. Bend your knee, but don’t let your knee go beyond your toes. Try to keep your back as straight as possible. Push off your right foot and bring it back to center. Repeat on the left leg to complete one set. Complete three sets of 10 reps.

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2018 is here, ladies, which means it is time to get rid of those flabby arms! The best part is you don’t even have to do pushups. No woman wants that flab swaying to and fro when she picks her arm up. That’s what this workout is for, so let’s get to it. Grab some 3 or 5 pound weights because you are going to use them for every exercise. If you don’t have weights, you can use resistance bands. If you don’t have either of those things, you can use some cans of soup.

Exercise #1: Arm Circles

Place your feet shoulder width apart, and extend your arms out to the side. Do 10 small circles going forward. You want to make sure that you are standing straight and engaging your shoulders. Now rotate your palms up and make 10 backward circles.

Exercise #2: Lateral Lifts

Bring your arms down to your sides and start your lateral lifts out to the sides and back down. Squeeze your shoulders and don’t slouch. Do about 10-12 of these.

Exercise #3: Bicep Curls

When you finish that last lateral lift, bring your arms down to your sides, face your palms forward, and start doing some bicep curls. You want to squeeze your bicep every time, not your forearm. Do about 10 of these.

Exercise #4: Military Press

Don’t put your arms down because you are not done yet. Go straight from the curls into these presses. Bend your arms and raise your fists above your shoulders, with your elbows out to the sides. Your palms should be facing forward. Press straight up, engaging your triceps and shoulders. This is really going to tone those arms.

Exercise #5: Tricep Extensions

Hold both weights (or one heavier weight) next to each other behind your head with your elbows above your head. Extend your arms up towards the ceiling. Squeeze those abs and don’t move your elbows. You want to keep them in one place to really work your triceps.

Now…you get to repeat this whole workout. We recommend 3 rounds of this workout. Try to avoid resting between exercises. You can rest for about two minutes between each cycle, but then get back to it.

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The post Get Rid Of Flabby Arms In The New Year With This Workout appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Whether you are a male or female, thigh fat is not something you want to look at every day. Although it can be tricky to get rid of, it is possible if you put in the time to tone your thighs. We aren’t sure about the guys out there, but no girl ever wants to be known as thunder thighs. What better time to start getting into shape than the New Year?

The coolest part about the exercises in this article is that you can easily do them in your house or backyard. Did we mention that these exercises actually work? Take 5 minutes of your day to do this circuit and you’ll start toning your legs. Once you feel comfortable with what we have detailed here.

#1: Gate Swing with Cross

To start, feet should be shoulder width apart, toes pointed to the side. Do the squat by jumping on the feet, crossing your legs in the middle, and then landing back in the squat. Do as many as you can in 30 seconds.

#2: Side Lunges

Wow, do we love side lunges. These really help you tone your butt and inner thighs. Start with your feet together and take a wide step to your right, planting your right foot and squatting with your right leg. Keep your left leg straight. Jump up and squat repeat on the left side. Keep going for 30 seconds.

#3: Cross Jacks

Similar to jumping jacks, cross jacks get the whole body engaged and really focus on using the inner thigh muscles. Start in a wide stance and jump to cross the right leg over your left. Simultaneously cross your right arm over your left and then extend out to the side. Repeat, but cross your left over right this time. Do these for 30 seconds.

#4: Plié Squat With Overhead Extension

You need a dumbbell for this exercise. We recommend using a 12lb weight to start. Take a wide stance and angle your toes a little out to the side. Hold the weight with both hands above your head and squat down, bringing the weight down behind your head. Make sure to keep your elbows in the same position. As you stand up, extend your arms up with the weight. Do these for 30 seconds.

#5: Side Step Squat

This is kind of similar to the side lunges, except you don’t step as far out and you squat as you step. Start with your feet together and step to the right into a squat. Then step back to center and step into a squat to the left. Do these for 30 seconds.

#6: Scissor Kicks

This one is the final exercise of the series. Lie on your back on a yoga mat and place your arms by your side. Lift your legs up at a 45-degree angle and begin crossing your legs, alternating from right over left to left over right. Do this for one minute.

Do this workout once a day and you will start to shape those thighs. Thanks for reading and let us know how this workout is going for you in the comments.

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The post A Quick & Easy Workout To Help You Lose Thigh Fat appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.