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5 Essential Moves for Beautiful Obliques

Upright Oblique Twist
If you don't have a mini exercise ball, grab multiple towels (it won't have the same effect but it will give you some resistance to work with)
- Holding a dumbbell in each hand, sit on floor with knees bent, feet flat and ball behind lower back.
- Lift arms to shoulder level in front of you, palms down.
Wood-Chop Crunch
For beginners you can lose the dumbbell, but for the real benefits of the workout you want that added weight!
- Holding a dumbbell in each hand, lie face up on floor with knees bent 90 degrees, and arms out to sides, slightly bent with palms up.
- Keeping arms slightly bent, raise dumbbells to touch above chest.
- Lift head and shoulders off floor and reach dumbbells by right hip; then return to center and lower to start.
- Repeat to left side. Do all reps, alternating sides.
Roman Rotator
Standing ab workouts are essential for getting that toned core that you want, so get off that matt!
- Stand with feet shoulder-width apart, knees slightly bent, and lift bent elbows in front of you at shoulder height, palms facing each other.
- Rotate torso and arms together diagonally up toward left.
Toe Tap
You can do this move any time you're sitting down. Try it at work, at home, in the park!
- Sit on edge of bench and place palms behind you on seat, fingers forward.
- Maintaining a neutral spine, lean back slightly and lift legs, knees bent 90 degrees off ground.
- Keeping chest lifted, shoulders back and right knee still, touch ground with left toe, then raise left knee back to start position.
- Switch sides and repeat to complete one rep. Do 10 reps.
Magic Carpet Ride
It's sounds like all fun and games but it actually is a serious workout! Plus, you can even clean your floors while you work out ;)
- Start on an uncarpeted floor in full push-up position, balancing on hands and toes, arms extended, a folded towel underneath feet.
- Contract abs and bring knees in toward chest.
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These are all great for doing while you're watching TV lol
love the standing Ab workout
That last ab routine is so tough cause it works your entire body. I'll need to shape up for that one haha
Standing ab workouts are the best especially since my yoga mat is MIA...
I've never called it "Magic Carpet Ride" but I do love that move!
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Tone Your Inner Thighs with This Workout
It's time to get the legs you want. The inner thighs are every girl's nightmare area, and in this season of swimsuits and short and summer dresses, there is no way to hide them. Luckily, there are some steps you can take to thin and strengthen those legs to make them exactly what you want. So grab some weights, an exercise ball, and a water bottle and let's get ready for this summer. Ball Leg Lifts Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand. Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition. Complete three sets of 15 reps. Glider Side Lunge Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced. Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving. Complete three sets of 10 reps with each leg. Sumo Squat With Side-Arm Raises Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down. Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.Straighten your legs and lower your arms simultaneously. Complete three sets of 15 reps. Pilates Inner-Thigh Leg Lifts Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this. Do 10 reps, then repeat on the other side. Gate Swings With Cross Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch. Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.Immediately jump your legs back out to a wide squat with your hands at your knees. Push off your knees and jump your legs together, crossing your left leg in front of your right. Repeat as many times as possible for at least 40 seconds. Narrow Squat With Overhead Press Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears. Squat toward the floor by bending your knees and reaching your bum backward, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position. Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level. Do 15 reps for one set. Do three sets. Scissor Jacks Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position. Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep. Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you'll be sure to keep up your heart rate and engage your whole body.
Apple Water Bottle: Complete Guide 2022
Today I’m going to discuss the trending topic Apple Water Bottle. So without wasting time let’s dive into this blog. Introduction Apple is currently offering its smart apple water bottle for sale in its retail and online stores located in the United States. The industry leader in technology is now offering two new smart water bottles manufactured by HidrateSpark. These Apple smart water bottles enable users to synchronize the amount of water they consume with the Apple Health app. Each of the bottles comes with a lid that can be used as either a chug or a straw, and each bottle also has an LED puck at the bottom that lights up to serve as a constant reminder to the buyer to stay hydrated throughout the day. The users can personalize the puck by giving it their unique colors and patterns to choose from. The Hidrate Spark 3 smart water bottle tracks water intake. 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Here is how a superior intelligent hydration container accomplishes its work. How Does the HidrateSpark Smart Water Bottle Function? On the Apple website in the United States, there is now a listing for two HidrateSpark water bottles. The construction of the first one is made of Tritan plastic, while the other is made of stainless steel. Both come with Apple Health integration, which lets you record how much water you drink throughout the day and view the information in the Apple Health app. The HidrateSpark app is synchronized with the bottles via Bluetooth technology. The company says the bottles can adjust a user's hydration goal based on their body and activity level. The sensor puck keeps track of how many milliliters or ounces a user consumes and then transmits that information to an app you can use on an iPhone, iPad, or Apple Watch. The user must create an account before the HidrateSpark app can access their personal information and step data from Apple Health. 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The HidrateSpark Pro Steel can keep the water's temperature stable for up to twenty-four hours thanks to its vacuum insulation. You will find that this information is beneficial throughout the summer! In addition to chug and straw lids for the container, it also comes equipped with a rechargeable battery capable of rapid charging. When turned on, the LED puck in the bottom of the water bottle will light up as a visual reminder to keep drinking water and ensure you do not become dehydrated. On request, there can be many colors and patterns. The bottle comes in either black or silver and has a capacity of 32 fluid ounces (roughly 910 grams). All this data can be synchronized with the information in your Apple Health account, and it can be monitored using the HidrateSpark app (in addition to Bluetooth, of course). This application is free and compatible with the Titran variant. Despite this, there isn't any vacuum insulation present in it. Price: $79.95 Buy Now on the Apple Store. The HidrateSpark Pro Tritan: The Tritan variant of the smart water bottle with straw features a design that is odorless, shatterproof, and lightweight all at the same time. This apple water bottle variant is available in green and black colors. It has the same straw/chug lids as its predecessor and the LED smart sensor puck. It can be purchased in the United States, but there is no information regarding its availability in any other region. Some of the features of the Tritan variant of the Apple smart Water Bottle - HidrateSpark Pro include: Custom Glow This variant of water bottle glows throughout the day, reminding you of the need to drink sufficient water. Because of this, the free application allows you to personalize the color of your glow and its pattern and frequency. You can select one of the six color combinations pre-set or create your color combination using the GlowStudio function available in the application. It is durable Whether out for a run, hike, work, or gym, this water bottle has a habit of getting knocked over. This variant is made of durable Tritan plastic that you cannot easily break. It is suitable for all life's challenges and lasts a long time. Because Tritan plastic is odor resistant, you can confidently fill the bottle with your preferred beverage without any concerns. Like the steel version, the new plastic version has a leak-proof chug lid or a straw lid with spout covers to keep out dirt and germs. Keeps you Hydrated Connecting your water bottle to the HidrateSpark application allows you to use the world's most advanced water bottle technology. You'll receive notifications throughout the day to let you know when it's time to take a drink, and it will track how much water you drink daily, weekly, and monthly. The Tritan Plastic is the newest addition to the HidrateSpark collection. 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Flat Abs for Summer Workout
Try these moves 3 times a week for at least a month to get the flat, toned abs you want for bikini season! Reverse Crunch: Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest. Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes. Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth. Repeat this as many times as you can in 60 seconds. Forearm Plank: Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Don’t let your butt sag or stick up in the air. Hold in this position for 60 seconds. Russian Twist: Step 1: Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.) Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor. Step 3: Now inhale slowly and rotate your torso back to the starting position. Repeat by rotating torso to the left side. Bicycle Crunch: Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor. Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left. Continue alternating sides for 60 seconds. Pilates Sit Up: Step 1: Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders. Step 2: Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position. Step 3: Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition. Do as many sit-ups as you can in 60 seconds without losing the proper form. Crab Twist: Step 1: Sit on floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, fingertips facing your tush. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out. Step 2: Crunch diagonally, bringing your right knee to your left elbow. Perform this move for 30 seconds and then switch to the other side and perform the move for another 30 seconds.
Never miss these 20 Healthy Evening Indian snacks for weight loss
You are aware that maintaining a weight loss is harder than it seems. In the evening, there will be a massive tsunami in our tummies. Are there any healthy evening Indian snacks for weight loss? All of the delicious foods will come to mind, especially in the evening as we wind down from our office or main responsibilities and get relaxed. If we unlock our phones, our screen saver will smile and say, “This can be your next meal,” with a picture of delicious pizza. No need to say about TV ads. Everything will stand together to kill our stubbornness to diet. How do I get rid of this evening hunger, dude?  Evenings, especially in India, will glow like festival seasons with a variety of street foods almost in all of the major streets. The aroma will cause hunger hormones to secrete more and cause stomach grumbling. I’m not sure if technical graduates make more money. However, all snack shops, tea shops with vada, bajji, and bonda (Indian snacks), and owners of street food are more at ease with profits. The majority of the appetizing snacks are unhealthy and cause us to gain weight. What should we then consume to lose weight and satisfy our evening hunger? Some studies also say that we can regulate hunger and enhance blood sugar regulation by increasing meal frequencies in fewer quantities, especially through healthy snacks. Best healthy evening Indian snacks for weight loss 1. Dry fruits Many dry fruits are considered superfoods because of their great nutritional value and abundance of beneficial elements. Additionally, dried fruits can benefit those with slow metabolisms. This is because some varieties of dry fruits can increase your metabolism, which is very beneficial for weight loss. a) Almonds The number of calories in almonds is minimal. Only 576 kcal are present in 100 grams of almonds. It also enhances health by lowering bad cholesterol, which is frequently elevated in fat or overweight individuals. b) Pistachios They have a significant quantity of fiber, which keeps you feeling fuller for longer. c) Walnuts They are rich in healthy fats like alpha-linolenic acid and omega-3 fatty acids (ALA). These fatty acids support cardiovascular health and aid in the reduction of body fat. You can also have Dates, cashews, raisins, apricot, figs, brazil nuts, hazelnuts, prunes, dry fruit chikki, etc which are very good in burning fat. But keep in mind that you have to take dry fruits in moderate amounts as they are rich in calories. 2. Chickpeas In terms of nutrients per calorie, chickpeas rank high as “nutrient-dense” foods. Making sure your food selections are nutrient-dense is crucial when calorie-counting for weight loss. Nutritional analysis shows that there are only 106 calories in 1/2 cup of chickpeas. 5 grams of fiber, 6 grams of protein, and an excellent supply of iron, magnesium, potassium, and folate. Chickpeas are excellent for weight reduction plans because they have high fiber and protein content that helps you feel fuller for longer and regulates your appetite. According to a study, eating chickpeas for white bread in their subsequent meal consumed fewer calories. If you are searching for healthy evening Indian snacks for weight loss, then this could be the best option. 3. Dark Chocolates Hey, I like it a lot. Children who are overweight can also have dark chocolate because they like eating them without making excuses. Dark chocolate benefits weight loss journey. It contains polyphenols, flavanols, and catechins that not only aid in weight loss but also strengthen the heart, reduce inflammation, and improve mental skills. According to studies, dark chocolate may lessen cravings and increase feelings of fullness, both of which may benefit weight loss. In research with 12 women, the aroma and consumption of dark chocolate reduced hunger and ghrelin levels, the hormone that promotes hunger. Eat only 2 little squares of it. 4. Makhana Iron is abundant in Makhana, which is crucial for the production of hemoglobin in the blood. Makhanas is one of the healthiest snacks for weight loss because they have few calories, no cholesterol, and no saturated fats. Because of their low GI index, they help you feel satiated for longer and prevent binge eating later. 5. Popcorn I love popcorn. My dad used to buy me popcorn in theaters. Now my son is buying caramel popcorn. It is a favorite snack at all times. Popcorn has one gram of fiber per cup. It gives the feeling of fullness and also slows digestion. Overeating can add more calories to you. So take one or two cups as evening snacks. It is crunchy and a popular healthy evening Indian snacks for weight loss. But do not eat caramel popcorn for weight loss. 6. Red/white rice Poha It has a rich flavor that appeals to the taste and helps in reducing weight in addition to being a healthy meal/snack. Beaten rice gives you a sustained feeling of satiety and is simple to digest. You can increase the number of vegetables you eat to make your snack even more healthful. Using red rice poha is much beneficial. 7. Oats Poha Oats are extremely healthy in and of themselves and are once more a favorite among those trying to lose weight. It can be used in a wide variety of recipes, including oat khichdi, poha, oat pudding, oat salad, etc. Oats is one best evening snacks for weight loss. 8. Sprouts They are high in fiber, and protein and low in calories and fats. So, it can be best among weight loss evening snacks. You can have mung bean sprouts, brussels sprouts, lentil sprouts, alfalfa sprouts, horse gram sprouts, etc. (Read more for 20 healthy evening Indian snacks for weight loss...)
4 Power Moves for Hips and Thighs
Grab your dumbbells Vinglers, we're going to slim down your hips and thighs in less than 30 minutes! Do all moves on the right side first, then repeat on the left. Side-Sweep Knee Tuck This video is the super advanced version. The beginner version has the same movement but both feet stay on the ground. Stand with feet together and arms bent, holding a 3-pound dumbbell in each hand just below chin. Sweep right leg out to the side Bring leg back in without placing foot down, then bend right knee, bringing it diagonally up as you punch left arm out Return to start (try not to let foot touch the floor). Do 30 reps. Kneeling Attitude to Side-Kick Swing Start on hands and knees. Place right hand on hip and raise right leg (keeping knee bent) so that inner thigh is parallel to the floor. Push right foot back, then swing leg forward and straighten knee. Return to start and repeat 30 times. Rocking Hip Lifts I couldn't find a good video tutorial of this, but the directions should be clear! Let me know if you have any trouble :) Start by kneeling; shift weight onto right knee and place right hand on the floor. With left arm bent and fist tucked at chest level, lift left leg (knee is bent) so that inner thigh is parallel to the floor. Return left knee and hand to the floor as you rock body to the left, kicking right leg out to the side and extending right arm to the ceiling. Return to start; do 30 reps. Side-Leaning Swinging Kick Start by kneeling; shift weight onto left knee. Place left hand on the floor and right hand on left hip. Right knee should be hovering over the floor. Lift right leg so that inner thigh is parallel to the floor, then kick leg straight out. Return to start and repeat 30 times.
The 2-Weeks-to-Flat-Abs Crunch Challenge!
It's been summer for a while now so it is high time that you finally start AND FINISH a fitness challenge. This one is easy - its two weeks, it starts slow and builds up, and you'll have a super-fit core by the end of it. What are you waiting for?! Clip it if you're ready to take the challenge :) The V Crunch Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet. Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat. Repeat the crunch motion to complete one rep. Runner's Crunch Start on your back with your elbows resting on the floor at a 90-degree angle. With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow. It should feel a little like running. With control, straighten your leg as your slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last. Alternate with your other leg to complete one rep. Reverse Crunch Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you. Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position. This counts as one rep. Diamond Sit-Up Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead. Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit. Slowly lower back to the starting position. This counts as one rep. Bicycle Crunch Lie flat on the floor with your lower back pressed to the ground.With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat. Be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows. Switch sides, and do the same motion on the other side to complete one rep End by doing Sphinx pose to stretch out the abs. Come onto your belly with your legs behind you. Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep the hips resting on the floor as you gently press your chest away from your hands. Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch. Hold for five breaths and then exhale as you release your belly to the mat.