4 Reasons To Get Strong This Summer

get-strong-this-summer-1024x636

Memorial Day is right around the corner and that means one thing: summer is almost here. But rather than just trying to lose weight and get skinny for beach season, this summer I’d urge you to focus on getting strong — and healthy instead.

Here are four reasons to get strong (not skinny!) for summer:

  1. For a feeling of empowerment.

There’s no doubt about it, getting stronger and feeling like you’re improving and crushing your workouts helps you feel like you can do anything you put your mind to.

Just a few years ago, I rarely exercised and could barely do a single push up, let alone more difficult exercises like pull ups and one legged squats. I felt weak, lost, and hopeless in so many areas of my life. Today, I can bust out pull ups, do handstands and complete 100 burpees in nearly six minutes flat — and I’ve never felt more empowered.

Because the truth is that getting stronger and making improvements in your fitness will more likely than not translate to other areas of your life like career, relationships and overall self-confidence.

  1. For increased energy.

Who among us doesn’t want more energy so we can accomplish more during the day, have more fun and go after their dreams on a regular basis? I know I do.

Getting stronger through your workouts and fueling your body the right way send your energy levels through the roof so you’ll be able to accomplish all the awesome things you want to do. On the contrary, losing weight by simply eating less will leave you with lower energy levels (and will probably negatively affect your mood as well).

  1. Because muscle burns more calories.

Focusing on building muscle rather than just getting skinny means your body will actually burn more calories, helping you to lose more body fat and get leaner much faster than depriving your body of food. Plus, increased muscle means you can actually eat more without gaining weight — great news for all the food lovers among us!

  1. For long-term health.
    Putting an emphasis on strong rather than skinny helps to keep your body healthy and fit as you get older so you can still do all your favorite hobbies and activities, and keep up with your kids and grandkids as you age. So make it a goal to build more muscle and get stronger now, and keep your metabolism running high for life!

REASONS-TO-GET-STRONG-THIS-SUMMER

2 Simple Reasons Why Women Should Strength Train For Weight Loss

When it comes to weight loss, most people are aware of the benefits of cardio and diet for reaching their goals.  Many people, especially women, seem to neglect adding strength training to their regimens.
When I talk to women about strength training and weight loss, the most common thing I hear is, “I just want to tone/lose weight, I don’t want to get bulky”. Although this is a very common thought among women, it really is just a myth.
Fears of Bulking Up are Overblown
Many women have seen pictures of professional female bodybuilders, and get the idea that if they start lifting weights that they are going to have bulging biceps, and this just isn’t true.
Testosterone is the main hormone responsible for increased muscle mass, and women just don’t have the testosterone levels to “get bulky” without the use of drugs, steroids, and an intense supplementation program. In addition to that, it takes these women years of intense training to get where they are.
When I first started my weight loss journey, I was concerned about how strength training would change my body. I wanted to be strong, but I didn’t want to appear masculine. After doing some research, I learned how beneficial strength training was.
In the past year, I have really gotten in to strength training and lifting weights. I have put most of my focus on gaining muscle with the hopes of competing in a figure competition, and I have discovered how difficult gaining muscle mass really is.
I now lift the heaviest weights I can five days a week, and am on a supplement program that is specifically designed to help me build muscle.  The progress is slow, and I often wish that it was as easy as I used to think it would be.
Turn Your Body Into A Fat Burning Machine
Even if you aren’t ready to start curling thirty pound dumbbells, adding strength training to your program will be extremely beneficial for your weight loss as well as your general health.
Why You Should Strength Train
1. Elevate Metabolism
The first reason that strength training should be added is because strength training has been shown to elevate your metabolism for up to 38 hours after you are done. That means that even after you stop strength training, you are still burning calories.
However, with cardio, the increased calorie burn practically stops as soon as you are done with the exercise. Additionally, the more lean muscle mass you have, the higher your metabolism is – even when you’re not being active. In a day, one pound of muscle burns approximately 5.67 calories, whereas a pound of fat only burns approximately 1.98 calories.
2. Retain Muscle Mass
Another reason that strength training is important is because when you get on the scale and see that you have lost 2 pounds, that doesn’t mean it is all fat. Some may be fat, but you can also be losing muscle.
Seeing as most people’s goals are fat loss, adding some kind of strength training will help you to retain more muscle. In addition to that, adding strength training can help with bone health, decreasing the risk of osteoporosis, and improve one’s mood.
Drop up to 20 lbs off your belly in only 3 weeks using this weird trick.
Overall, strength training has many benefits and can yield better results than diet and cardio alone. If you still hesitate to strength train because you don’t feel like you know what you are doing, schedule an appointment with a personal trainer. They will show you the equipment, how to set it up, how to use it, and how to properly perform exercises.
If that isn’t an option, you can do research online. Research strength training exercises for beginners or read a fitness magazine. Lastly, understand that people at the gym are not going to make fun of you just because you are starting out, because we were all there once.

SIMPLE-REASONS-WHY-WOMEN-SHOULD-STRENGTH-1

No Squats Belly, Butt and Thighs Workout

butt-leg-thigh

The newest way to shape up your belly, butt, and thighs without stressing your joints: Flip your workout upside down!

These five moves only use one piece of equipment you’re sure to have in your home—a wall. You’ll isolate the tough-to-reach muscles that pull in your belly, lift your backside, and trim your thighs.

The perfect complement to weight-bearing exercises such as walking, inverted moves use gravity to naturally boost circulation and provide an instant energizing rush. They also give your knees and hips a break from the pounding of upright life.

Perform the following routine barefoot 4 or 5 times a week. Do 10 slow, controlled reps of each move. For faster results, do 2 sets of each exercise and add at least 30 minutes of cardio most days of the week.

1. Wall Bridge

Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

MAKE IT HARDER


Cross your right ankle over your left knee so that only your left foot is on wall.

MAKE IT EASIER


Don’t use the wall. Keep your feet flat on floor as you lift into a bridge.

2. Windshield Wipers

windshield-wipers-600x450_0

Lie faceup on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o’clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all of the reps.

MAKE IT HARDER

Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.

MAKE IT EASIER


Move your butt 3 to 6 inches away from the wall while performing the move.

3. Toe Reach

toe-reaches

Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER


Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER


Reach toward your knees.

4. Wall Scissor

wall-scissor-600x450

Begin with your butt close to the wall, knees bent, and your feet planted on the wall. Raise your hips up, and place your elbows on the floor and your hands on your hips to support your lower body. Walk your feet up the wall so that your legs are straight. This is your starting position.

From here, lower your left leg toward your head, keeping both legs straight. Return to the starting position and repeat with your right leg. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER


As you lower your leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to the wall.

MAKE IT EASIER


Start with your hips 3 to 6 inches away from the wall.

5. Knee Press

knee-press-600x450

Lie on your back with your butt against the wall, knees bent, and feet planted 3 to 4 feet up the wall. Raise your butt and back off the floor and cross your right ankle over your left knee. Without moving the rest of your body, pulse your knee toward the wall 20 times. Lower your body, and repeat on your left side.

MAKE IT HARDER


As you press your knee, lift and lower your hips a couple of inches with each rep.

MAKE IT EASIER


Do the move with your butt on the floor.

The-No-Squat-Belly-Butt-and-Thighs-Workout-1

27 Simple Tricks To Lose Belly Fat For Good

Belly fat is one of the most common problems with women. In fact, it has been observed that even those who have slim bodies are troubled by bulging belly. A bulging belly not only diminishes your appearance, but also increases the risk of diseases like stroke, diabetes, heart disease and cancers. Some people even go to the extent of taking diet pills or fat burners for reducing belly fat.

To lose this fat effectively, you need to focus on exercises that specifically target your belly and other parts of your body. A full body workout helps your body continue burning fat, long after you’ve completed your workout. In addition to exercising, there are certain natural ways such as dietary and lifestyle changes which can help you get those flat and sexy abs.

Exercises to Reduce Belly Fat:

There are plenty of exercises and food items that can go a long way in helping you get flat abs. All it takes is a little bit of discipline and perseverance. Exercises are one of the best ways to achieve your desired weight loss and the same is true with reducing belly fat. Given below are a few exercises that help you in getting rid of a bulging belly.

  1. Side Plank:

This is a great abs work out. It is different from traditional plank in the sense that it enables you to support your body weight on two points of contact instead of four, helping you work out your core muscles.

  • You can start off by lying on your elbow placed directly beneath your shoulders and your legs stacked together. Now place your right hand on your left shoulder or right hip.
  • Brace your abs and lift your hips off the floor so that you are balancing on your forearm and feet. Your body should form a diagonal line. Hold on to this position for 30 to 45 seconds or as long as you can if you are a beginner. Switch sides and repeat the procedure.
  1. Exercise Ball Crunch:

This exercise is done with the help of an exercise ball crunch and is great for working out your abdomen muscles. In this exercise, the abdomen gets exerted while the rest of the body is stabilized throughout the routine.

  • To start off, lie on the ball with your lower back fully supported and your hands placed behind your head.
  • Now lift the torso off the ball by contracting the abs to pull the bottom of the rib cage towards the hips.
  • Curl up, keeping the ball stable and then lower back down to stretch the abs. Do at least 1 to 3 sets each with 12 to 16 reps.
  1. Reverse Crunch:

This exercise has been considered more effective than regular crunches in strengthening the core muscles.

  • You can start off by lying flat on your stomach with your arms at your sides.
  • Crossing your feet, lift them off the floor to create a 90-degree angle with your knees.
  • Now contract your abs muscles and lift your hands and shoulders off the ground, exhaling when you contract and inhaling when you lower your back down.
  • Try doing 1 to 3 sets with 12 to 16 reps each.
  1. The Bicycle Exercise:

Cardio exercises are one of the best exercises for burning body and belly fat. Exercising on the bicycle is one of those which are great for body rotation, abdominal stabilization and more abdominal muscle activity.

  • Start off by lying on your back with your hands behind your head.
  • Now slowly raise your knees to your chest while lifting your head and shoulders off the floor.
  • Bringing your right elbow towards your left knee, straighten your right leg.
  • Now switch sides, bringing your left elbow to your right knee and straightening your left leg.
  • While doing this exercise, keep your breathing relaxed and even. Do 1 to 3 sets with 12 to 16 reps each.
  1. Vertical Leg Crunch:

This exercise is similar to leg crunch except that your legs are straight up, working out your abs and adding intensity to the routine.

  • To start off, lie down on the floor with your legs straight up, your knees crossed and your hands placed beneath your head for support.
  • Contract your legs, lifting your shoulders off the floor and keeping your legs in a fixed position to crunch.
  • Do at least 1 to 3 sets with 12 to 16 reps each.
  1. Long Arm Crunch:

This exercise has been derived from the traditional floor crunch where the arms are held straight behind you such that a lever is added to the move, making it a challenging exercise.

  • Start off by lying on the floor or a mat. While doing so, extend your arms straight behind, keeping them clasped and next to your ears.
  • Contracting your abs slowly, lift your shoulders off the floor to keep your arms straight.
  • Do 1 to 3 sets with 12 to 16 reps each.
  1. The Captain’s Chair Leg Raise:

As evident from its name, this exercise involves a captain’s chair and a rack with padded arms to allow the legs to hang free. It is commonly found in gyms and racks.

  • Start off by standing on the chair and griping hand holds.
  • Pressing your back against the pad, raise your knees to the chest to contract the abs.
  • Then lower the back down.
  • Perform 1 to 3 sets each with 12 to 16 reps.
  1. Interval Workout:

An interval workout is a workout where a high intensity exercise is followed by a lower intensity exercise. This is done to enable your body to workout at a good pace and then give it enough time to recover. For example, you can try jogging for the first 5 minutes to warm up. Then sprint for the next 2 minutes. After that, you can slow down to the spot where you are running at a jogging pace and then indulge in a full sprint for 2 more minutes. You can end up by jogging for the final 5 minutes.

  1. Running and Walking:

Running and walking are the best fat burning exercises. This is quite simple as all you need is a good pair of shoes. Running burns more calories but walking is also quite effective in this regard. You can try brisk walking for 30 minutes at least 5 days in a week. This will cause you to breathe harder and your heart rate to become faster than usual. To get the same results in half a time, you can try jogging for 20 minutes in a day, at least 4 days in a week.

Diet to Reduce Belly Fat:

In addition to exercise, there is a need to make certain changes in your dietary pattern to reduce belly fat. All kinds of junk foods, processed snacks and aerated drinks might seem pleasing to your taste buds but they cause more harm to your tummy both internally and externally, causing fat to accumulate in your mid section.

A balanced diet not only improves your overall fitness but also prevents your belly from bulging up. Besides, there are certain food items that can help reduce your belly fat naturally. Given below are a few dietary tips for reducing belly fat:

  1. Restrict your Caloric Intake:

As we all know, the key to weight loss is consumption of fewer calories than you normally consume. Spot reduction is rather impossible but when you start losing overall body weight, you tend to lose belly fat first. Thus, there is a need to restrict the intake of sugar and starch as these types of foods get stored in the body as fat if the calories are not burnt off immediately and do not provide much nutrition. Instead, it is advisable to consume a diet rich in fruits, vegetables, whole grains and lean proteins like chicken, fish, turkey and tofu. Processed foods and sweetened beverages also contain hidden fructose apart from fruits. Make sure to limit your fructose intake to less than 25 grams per day.

  1. Avoid Late Night Snacking:

Late night or in between meals snacking should be avoided. If you feel hunger cravings in between meals, go for healthy foods like carrots, celery, fruits or nuts.

  1. Eat Smaller Portions:

Reducing portion sizes can greatly help in weight loss including belly fat. Ensure to consume all kinds of foods in moderation to reap their health benefits.

  1. Keep Yourself Hydrated:

Staying hydrated is extremely important. Drink plenty of water as it keeps you full in-between meals. You can drink one full glass of water before every meal as this will fill up your stomach and you are likely to eat less. Replace the sugary sodas and fruit juices with water to prevent the consumption of unnecessary calories. Ensure to drink at least 8 glasses of water every day.

  1. Eat Fewer Carbs:

Carbs are an important source of energy. But most of us tend to consume more carbs than are need. These carbs get stored in the body as fat resulting in the appearance of belly fat.

  1. Eat More Protein:

Increase the consumption of lean proteins like fish, skinless chicken and eggs. Since protein has a higher thematic effect than other foods, your body burns more energy while processing proteins than it does while processing carbs and fat. Thus, a high protein diet is more effective in burning belly fat.

  1. Cut Down on Alcohol Consumption:

Alcohol is loaded with sugar which leads to fat. Even if you cut down your sugar consumption but continue consuming alcoholic beverages, you are no better off. Alcohol also places stress on your liver which is forced to overwork to remove toxins consumed. This adversely affects the building of muscles. Alcohol greatly contributes to belly fat so it is advisable to refrain from consuming it.

Foods that Reduce Belly Fat:

As stated earlier, there are certain foods which are especially effective in reducing belly fat. The foods given below should be included in your diet as they can provide you with a flat belly along with a rich boost of nutrition.

  1. Fruits and Fruit juices:

Among fruits, cranberries are especially effective in reducing belly fat. They have a high content of organic acid which act as a catalyst for enzymes. These enzymes help in reducing the fatty deposits. Ensure to include 100% cranberry juice in your diet. Cran-water also helps to lose belly fat. Dried fruits like raisins, apricots and figs are also quite nutritious and beneficial for weight loss.

  1. Fish Oil/ Omega-3 Fatty Acids:

Omega-3 fatty acids help you to lose belly fat by directly targeting tummy fat. Fish oil is another great option to lose belly fat. Ensure to consume at least 6 grams of fish oil or eat mackerel, salmon at least twice a week. You can also munch chia seeds as they are high in protein and an excellent source of B vitamins. They also contain calcium and high quantity of antioxidants.

  1. Linolenic Acid (GLA and CLA):

Conjugated Linolenic Acid (CLA) and Gamma Linolenic Acid (GLA) help reduce belly fat by activating the brown fat in overweight people. You can obtain this GLA from precursor vegetable oils like sunflower oil. Otherwise you can also use GLA supplements. CLA helps in reducing fat by helping the body to utilize and access stored fat.

  1. Monounsaturated Fatty Acids (MUFA):

Monounsaturated fats like omega-9 fatty acids also play an important role in a flat belly diet. Certain studies have shown that MUFAs help to burn body fat in the belly. The American Heart Association recommends using MUFAs instead of trans-fats and saturated fats. To get the recommended amount of MUFAs, you can use olive, sunflower or safflower oil for cooking. Other sources of MUFA include filberts, olives, macadamia nuts and avocados.

  1. Lemon or Lime:

For a flat belly, try to drink lime juice in normal water daily in the morning. You can also sip lemon juice or use it in salads or in your diet. Lemon provides more energy to the liver to liquefy fat so that it gets flushed away more quickly from the system. Besides you should drink plenty of water to accelerate this process. Dehydration can cause your kidneys to take help from the liver, thereby reducing the liver’s speed to burn fat.

  1. Herbal Teas:

Herbal teas can be beneficial in this regard as they are prepared from spices and herbs that have been proven to speed up metabolism, reduce stress and cleanse the body’s internal organs. You can also consider using green tea as it has a load of antioxidants which are great for your body, skin, hair and brain. It contains EGCG which can help you lose belly fat naturally. Try having 3 to 4 cups of green tea in a day without adding milk or sugar. An effective way to lose belly fat is to replace the sodas, juices and other sugary foods with herbal teas.

Lifestyle Changes:

Apart from a healthy diet and regular exercise, it is important to incorporate certain changes in your lifestyle to accelerate the process of losing belly fat and be able to maintain the fitness level in the long run. To start off, it is important to maintain a positive attitude. If you believe that you will be able to do it, you can actually do it. In fact, you have to be patient enough as you cannot expect to get instant results. You need to make the following changes in your lifestyle:

  1. Get Proper Sleep:

Getting proper sleep is perhaps one of the best and easiest things that you can do to bring your body into shape including reduction of belly fat. Science has shown a link between getting deep sleep on a consistent basis and having less belly fat. Sleep deprived people tend to feel sluggish, causing them to eat more to compensate for the lack of energy. The deepest and most sound sleep comes from going to bed early in the evening. When you are awake till late in the night, you are tired and your body produces more Ghrelin, which increases cravings for sugar and other fat-building foods. Lack of sleep can also alter your hormone production, thus affecting your cortisol levels that cause insulin sensitivity which is one of the causes of belly fat. It is advisable to get at least 7 hours of sleep at night.

  1. Manage your Stress Levels:

Stress is a part and parcel of life today. But too much stress can increase the level of cortisol in the body which leads to excess fat storage. Stress can be managed by indulging in regular exercises, staying away from stress inducing people from your life and time management. You can try yoga, meditation or other mind-body building activities that improve breathing, posture and provide relaxation too. If your job is the cause of your stress, consider changing your careers to be better off and alive. Being late or constantly running out of time can also lead to stress. Try to manage time by making a list of things that you need to accomplish on a given day. This might help in reducing your stress levels and consequently the fat accumulated in your belly.

  1. Slow Down your Breath:

This is an effective method that you can try even if you are busy doing something else. Whenever you find that you are feeling tensed, try and check your breathing. When people are stressed out, they often alternate holding their breath with short breaths or take rapid shallow breaths. When you become aware of your breathing, relax your belly and try to slow down your breathing. To get the best results, focus on slowing down your exhalation rather than inhalation. This method is quite simple but extremely effective.

  1. Be Persistent:

It is our tendency to look for quick results in every aspect of life, fitness is one of those. Often when we are trying to lose belly fat or simply lose weight, we expect to see results within a short span. When we fail to see the difference, we end up feeling disappointed and giving up on the fitness regime.Another reason is that some people feel monotonous following a particular routine or are simply unwilling to make the requisite changes.

So the most important thing that you need to keep in mind while trying to lose belly fat is to be persistent. As we all know, nature is persistent, time keeps on moving no matter what. Like nature, you have to be persistent enough to take steps each day to eat the right foods, do your regular exercises and nourish yourself. You need to give some time to yourself before you can see positive results. Avoid pushing yourself while trying to lose belly fat as things take their own time to work out. And last but not the least, you have to maintain a positive mood and be happy. Make sure to measure your progress to know where you are heading.

So if you really want to look good in your favourite skinny jeans or a perfectly fitted dress and if you think that belly fat is incurable, you need to change your thinking. Just go ahead and adopt the simple yet effective ways given above. Though you cannot reduce fat, you can definitely lose belly fat by decreasing your total body fat percentage.

Remember a step taken in the right direction is always better than standing still on the wrong path. Go ahead and make those small changes in your life.

27-TRICKS-TO-LOSE-BELLY-FAT-FOR-GOOD

12 Natural Remedies To Get Rid Of Vaginal Odor

Woman's part of body, hip and waist

You shower regularly, you eat a healthy diet and you change your underwear daily, but for some reason, you still have a funny stench downstairs.

This can make you feel uncomfortable when your partner wants to perform oral on you, or even when people come close to you.

If you’re struggling with vaginal odor, here are 12 natural remedies that can help you treat vaginal odor.

1. Apple Cider Vinegar

Due to its antibacterial and antiseptic properties, apple cider vinegar can be used to fight vaginal odor. In fact, taking a bath with apple cider vinegar is one of the simplest ways to get rid of the bad odor. This will help fight off the toxins and bacteria that cause vaginal odor. It will also help restore the acidic quality of the vaginal flora.

  • Mix two cups of apple cider vinegar in warm bath water. Soak in it for about 20 minutes. Follow this remedy several times a week to get quick results.

You can also drink a glass of water mixed with one or two tablespoons of apple cider vinegar daily.

2. Baking Soda

Baking soda can be used to balance the pH level in your body. When the pH level is in balance, the problem of vaginal odor will dissipate.

  • Add one-half cup of baking soda to your bathwater.
  • Soak your lower body in it for about 20 minutes.
  • Dry yourself thoroughly with a clean towel. This remedy will help fight a yeast infection and can help get rid of odor quickly.

3. Yogurt

Yogurt is rich in lactobacillus bacteria, which help fight candida infection (one of the most common causes of vaginal odor) and restore the normal vaginal pH level. Once the pH level is balanced, the vaginal odor will be gone.

  • Eat two cups of unsweetened, plain yogurt daily. You can also take probiotic supplements.

4. White Vinegar

White vinegar has the power to neutralize odors by breaking down odor proteins. A white vinegar rinse will help eliminate vaginal odor. It will also help restore pH levels in the vagina.

  • Mix one-half cup each of white vinegar and salt in lukewarm bath water.
  • Soak in it for a few minutes.
  • Follow this remedy several times a week.

5. Tea Tree Oil

Tea tree oil contains strong antifungal as well as antiseptic properties, and thus it can be used to get rid of unpleasant vaginal odor. It will help get rid of bacteria that are contributing to the problem.

  • Add three drops of tea tree oil to a cup of water. Use this solution to rinse the affected area daily or several times a week.

6. Garlic

Garlic is a natural antibiotic that can be great for dealing with vaginal infections as well as vaginal odor. The antifungal properties present in garlic will help fight a yeast infection and help your body get rid of bad bacteria.

  • Eat garlic in raw or cooked form on a daily basis. You can eat one or two raw garlic cloves on an empty stomach with a glass of warm water. You can also add garlic cloves or its paste to your dishes and salads.

7. Fenugreek

When consumed on a regular basis, fenugreek helps balance the hormones and promotes regular menstrual cycles.

  • Soak one or two teaspoons of fenugreek seeds in one cup of water before going to bed. The next morning, strain out the seeds and drink the water on an empty stomach.
  • You can also use fenugreek seeds to make herbal tea. To prepare this tea, boil one teaspoon of fenugreek seeds in a cup of water. Strain and drink it two times a day.

Note: Fenugreek can cause diarrhea and skin irritation. If you experience these effects, discontinue use of this remedy.

8. Lemon

Lemons support vaginal health and odor with their acidic nature – they help maintain the vagina’s healthy pH level. Antioxidants in lemons also help protect the cells from free-radical damage.

Lemons works as an immune booster to help your body prevent and fight any kind of infection.

Drink lemon water once or twice daily to help restore the pH balance in your body. To make lemon water, mix the juice of ½ lemon to a glass of warm water and add a little raw honey for taste.

9. Cranberry juice

Cranberry juice is great for improving your vaginal health. It helps balance the vagina’s pH level and its acidic property helps fight bacteria that cause UTIs, vaginal infections and other problems.

To reap the benefits, drink a glass of unsweetened, organic cranberry juice daily. Those who like the tart flavor can even eat a handful of cranberries daily. You can opt to take cranberry tablets, but consult your doctor first.

10. Kale and green vegetables

Kale can not only help you get rid of vaginal odor but it also helps combat vaginal dryness as well as itching and burning. Kale is a rich source of vitamins A and C and helps improve blood circulation. In addition, it gives a boost to your immunity to help keep infections at bay.

Add kale to your salad, vegetable juice or green smoothie. You can also cook it lightly and eat it as a side dish. Other green vegetables that are good for vaginal health include cabbage, celery and collard green.

11. Flaxseed

Rich in phytoestrogens and high in omega-3 fatty acids, flaxseeds also combat many vaginal issues on top of vaginal odor. The phytoestrogens increase estrogen levels, which prevents vaginal dryness and other menopausal symptoms.

In addition, the zinc in these seeds help treat vaginal dryness, itching and burning.

Sprinkle about 1 tablespoon of ground flaxseeds on cereal, smoothies, yogurt, salads and juices. When eating flaxseeds, make sure to drink an ample amount of water for smooth digestion.

12. Avocado

Avocado stimulates vaginal health. The healthy fats in avocado support healthy vaginal walls and keep it naturally lubricated. This helps prevent vaginal dryness as well as itching and burning and vaginal odor.

In addition, its vitamin B6 and potassium content support vaginal health.

Make sure to eat avocado in moderation. Just ¼ of an avocado daily is enough to reap its benefits. You can include this creamy fruit in your salad, sandwich or smoothie.

natural-remedies-to-get-rid-of-vaginal-odor

10 Reasons Your Hard Work Isn’t Paying Off

You work hard at the gym nearly every day, huffing and puffing on the treadmill, your spin class, or your favorite bootcamp routine – and yet nothing is happening. You’re not losing weight, you’re not gaining muscle, and you look no different than when you started exercising.

You’re not alone! Many women go through the same frustrations as you do  – but fret not. You have tosit down and really look at what you are doing (or not doing) and make adjustments. Here are the top 10 reasons why you are not seeing results and how you can fix them.

1. Doing the same workout routine.

Do you do the same thing day in and day out or stick to such a strict routine that you do not even waiver from your spot in class? The problem with doing the same thing all the time is that your body gets so used to it that it no longer has to work hard, which means your body will not be going through any changes. Rather than sticking with the same classes or machines over and over, vary your cardiovascular exercises so your body will wake up from its exercise-boredom coma.

2. Weight lifting is not part of your routine.

If you are neglecting weight lifting, then you are missing out on the most important part of body transformation. While cardio is good for heart health and losing weight, lifting weights is good for turning your body into a lean, mean, muscle machine. In fact, weight lifting is actually more effective than you think. If you are lifting heavy weights where reaching eight reps is almost impossible, your body will be burning calories for hours after you are done. You do not get that same benefit from doing cardiovascular exercise. Once you are done running, that is it. So start picking up some weights and lift!

3. You are just cruising along – where’s the challenge?

Do you always set your treadmill on the same speed and incline? Do you always use the same weight for your chest presses? If you do, then you are not giving your body a challenge that it desperately needs in order to see results. Start adding sprint intervals to those jogs or using heavier weights for those presses. It’s okay if you cannot run for long or can’t lift as many reps — that is good. Your body is being challenged which means it will have to work harder!

challenge-yourself

4. Your eating habits have not changed.

Let’s face it — you can work out like an Olympic athlete, but if you go home and gorge on pizza, pasta and cake, all that hard work was for nothing. Exercising is not a license to eat whatever you want. Be mindful of what you are eating throughout the day including those little bits of your kids’ leftover food. Every bite adds up! Also know that eating healthy doesn’t mean sacrificing taste. There are plenty of delicious, full-flavor recipes that are mindful of calories, fat, carbs and more.

5. Your drinking habits have not changed either.

Just like food, what you drink can also have an impact on seeing results. Your favorite café mocha may be like heaven to drink, but it is probably packed with lots of sugar and carbohydrates. Some juices, smoothies, flavored teas, and coffees have many calories along with the added sugar and carbs. Enjoy them at your own risk or opt for something better like black coffee, herbal tea or lemon water.

6. You are always stressed.

Your emotional health can also take a toll on your physical health. If you are constantly stressing over everything, your body releases too much cortisol, a hormone that regulates stress. When you are under a lot of stress, your body reacts negatively to it. A decrease in muscle tissue, blood sugar imbalances, and increased abdominal fat can all result from constant high levels of stress.

7. You don’t get enough sleep.

As with stress, if you are not sleeping enough, cortisol levels will be higher than they should. Make sure to go to bed at the same time every night whenever possible and wake up at the same time. You should get at least seven quality hours of sleep. Create an environment that is conducive to a good night’s sleep like turning off your electronic devices (including your TV and smartphone) and/or playing soothing music.

get-good-quality-sleep

8. Your food may not be as healthy as you think.

There are a lot of healthy options when it comes to food, but there is also a lot of confusion. Some labels claim foods are natural or healthy, but they really are not. As a result, you’re not eating as healthy as you think you are. Become an avid label reader and read the ingredients first. If the ingredient list is a paragraph long, you would be wise to skip it and find something better. Foods should be mostly natural, unprocessed, and have minimal ingredients.

9. Are you staying hydrated?

It is just as important to stay hydrated as it is to eat right. Drinking water throughout the day will not only help your digestive system and flush things out (so to speak), but it will also help keep hunger in check. More often than not, those hunger pangs are really a cry for some hydration.

10. You need rest days.

Believe it or not, you need at least one day off from exercise each week. Your body needs time to recover, and the only chance it gets to do that is when it is not engaged in any physical activity. Gains are made during the recovery process and not when you are actually doing the work. So let your body do what it needs to give itself a break!

10-reasons-your-hard-work-is-not-paying-off3

How To Do A Proper Body Squat

wall-facing-squat

The squat movement is the most functional human movement we do. If you are good at doing a squat, this means you will be more efficient at doing normal, every day life activities. The squat improves your leg, butt, and core muscles. The stronger and more stable these muscles are, the more supported your body and spine will be, contributing to an overall attractive posture.

The best way to learn how to squat correctly is to do your squats facing a wall.

  1. Bring your toes to the wall, almost touching, then sit down.
  2. Stay looking straight so you learn to keep your torso up.
  3. Sit as low as you can go, and hold the seated position for 5-10 seconds and repeat. This move is great for butt, legs, and core.
  4. Do 20 reps slowly, rest for 30 seconds. Repeat the circuit 3 times thrice a week and see and feel the difference in about 2 weeks.

Good Luck.

HOW-TO-DO-A-PROPER-SQUAT

A Tighter Tush With Just One Move

but2

Get it right and get it tight with squats. If you did not know already, squats are great for toning your booty! They can get a little boring though, so it’s a good idea to try different squat variations. It’s also important to make sure you are performing the move properly, or else you won’t reap the benefits of your hard work!

power-squat

Step 1:

Place your hands straight by your sides. Stand with your legs a little wider than shoulder-width apart. Squat down, bending your knees and pushing your butt back as if you were sitting in a chair. Make sure your knees stay behind your toes.

Step 2:

Explode up through the balls of your feet into a vertical leap with your legs and arms fully extended. As you land softly, sink back into the squat position, keeping your knees softly bent. Never land with your legs still extended and do not fully lock your knees out. That is one rep. Do as many power squats as you can within 60 seconds.

Modification: Do not squat down as deep, and rather than jump, simply rise up and stand on your toes as you extend your legs.

ONE-MOVE-TO-A-TIGHTER-TUSH

25 Amazing Fruits and Veggies For Weight Loss

These days, people are adopting new lifestyle trends, which are taking a toll on their health. Obesity is the most common result of this new lifestyle. The unchecked increase in obesity can lead to a plethora of ailments like heart diseases, high blood pressure, diabetes and high cholesterol.

It is very important to change this kind of lifestyle in order to bring positive changes in the body. Along with changing the lifestyle, it is equally important to adopt a healthy eating plan. For healthy weight loss, you should apportion a large part of your daily meals to fruits and vegetables. Here is a list of 25 super fruits and vegetables that can help you lose weight rapidly.

25-Best-Fruits-and-Veggies-for-Weight-Loss

Fruits for Weight Loss

Fruits are not only essential for good health, but can also help one to lose weight efficiently. Researchers have revealed that people who eat fruits are less likely to gain weight. Eating fruits in moderation is excellent for weight loss as it controls calorie intake, while providing essential nutrients. Fruits add bulk to the diet and fill you up quickly, preventing overeating.

Fruits are an excellent source of energy and provide high amounts of water to keep the body hydrated. They improve the blood circulation and digestive system, making the skin beautiful and glowing. A diet rich in fruits is also excellent for the detoxification of the body. Fruits provide energy to jumpstart the metabolism and provide the required sugar content after the night of fasting.

Thus, if you are looking for natural weight loss remedies, a diet rich in fruits may help you without causing any harm to the body. Aim to consume at least 4 to 5 servings of fruit daily to get a good mix of nutrients. Here are some fruits that are amazing for weight loss and will help you shed those extra pounds – they’re oh so delicious at the same time.

1. Avocado:

People often follow a carbohydrate restricted diet, but avoid fat completely thinking that it might increase their weight. Avocado is higher on fats than most foods, but it is rich in healthy monounsaturated fatty acids, which are very beneficial for the health. Avocados contain around 20 grams of healthy fats that not only increase the metabolism, but also increase testosterone, the hormones responsible for weight loss in both men and women. It also comes packed with plenty of Vitamin E.

Avocados speed up the conversion of fat into energy, boosting the rate of your metabolism. It also prevents spikes in blood sugar, preventing the body from storing fat. Combine avocados with jalapeno peppers for a more efficient fat-burning process. This extremely versatile fruit can be used as salads, sandwiches and dips. Avocado dip is a much healthier alternative to mayonnaise.

2. Berries:

Berries like blackberries, raspberries, cranberries and strawberries are often lauded as calorie and fat burning foods for weight loss. They provide minimal carbohydrates and are relatively low in sugar as compared to other fruits. These berries promote bowel movement, and eliminate toxins and other harmful materials, detoxifying the body. Berries also promote heart health by removing bad cholesterol from the body. It improves satiety, leading to healthy weight loss. A cup of strawberries provides only 50 calories, 3 grams of fiber and 5 grams of fat. The fiber content in berries slows down the digestion and absorption of fructose, the fruit sugar. Berries are a great fruit to incorporate in your weight loss diet.

A study conducted at the University of Michigan found that people who consumed blueberries daily reduced their belly fat by almost 2 percent. The high amounts of antioxidants in blueberries rid the body of toxins that lead to weight gain and other health problems. The nutrients like folate, potassium and Vitamin C in blueberries help to boost the metabolic rate, making the body more efficient at burning calories. Raspberries are the most fiber-rich berries, with each cup providing 8 grams of fiber. Top your fruit salad and yoghurt with berries to suppress your appetite and satisfy your sweet tooth.

3. Apple:

Apples contain high levels of fiber that increase the metabolic rate and enable one to stay full for longer time. Pectin in fiber prevents the body from absorbing too much fat. Pectin also releases a strong appetite suppressant that keeps you satiated for a longer time. According to a study conducted in Brazil, people who ate an apple before every meal lost 33% more weight than those who did not. An apple contains only 100 calories per serving. Carry an apple in your bag for a quick, on-the-go snack.

4. Water fruits:

Fruits like cantaloupe, watermelon and honeydew melon contain high amounts of water with minimal carbohydrates. Water fruits hydrate and provide instant energy to the body. It improves digestion and excretes toxins, aiding detoxification and healthy weight loss. Watermelon contains lycopene, a chemical that lowers the risk of cancer, macular degeneration and heart diseases.

5. Dry fruits:

Dry fruits like raisins, prunes, apricots and dates can be added along with fresh fruits for effective weight loss. These fruits are excellent sources of minerals and vitamins, which are very essential for the proper working of the cells. They also improve the immune system, providing protection from viruses and flu.

6. Coconut:

Coconut contains medium chain triglycerides (MCFA) that increase the liver’s rate of metabolism by almost 30%. They also keep the stomach full for a longer time, preventing irregular hunger pangs. Coconut oil is very beneficial for the functioning of the thyroid gland. All forms of coconut like coconut flour, low fat coconut milk and shredded coconut contain MCFAs.

7. Lemons:

Lemons are excellent liver detoxifiers. Maintaining the health of the liver is essential for the body’s ability to metabolize and burn fat. It tastes acidic, but can alkalize the bodily fluids and tissues. Drink a glass of lemon daily morning to prevent fat accumulation.

8. Grapefruit:

Grapefruit is one of the healthy foods for weight loss. A study conducted at Johns Hopkins University found that those who ate grapefruit daily lost 20 pounds in 13 weeks without any change in their diet. Its high water content helps to increase the feeling of fullness, while providing very low calories. Enjoy a grapefruit as your evening snack instead of junk food. In addition, it takes more energy to digest grapefruit, burning more calories. Grapefruits contain naringenin, an antioxidant that stabilizes the insulin level, preventing weight gain.

9. Tomatoes:

Tomatoes come packed with Vitamin C and lycopene, which stimulates the production of cartinine, an amino acid that speeds the body’s fat-burning process. Carotenoids serve as an antioxidant, which helps to lose weight and improves cardiovascular health. Drizzle olive oil and vinegar on tomatoes for a light snack.

10. Bananas:

Bananas are filled with soluble fiber that curbs the desire to eat comfort foods. The resistant starch in bananas prevents the absorption of carbohydrates in the body. This makes the body burn fat instead of carbohydrates. Potassium in banana helps to build muscles, which in turn burns fat.

11. Pomegranate:

Pomegranate is brimming with antioxidants, which enable the body to get rid of unwanted toxins. It contains polyphenols, an antioxidant that boosts the body’s metabolism. It also stops the arterial lipid build-up and lowers your appetite. Drink a glass of pomegranate juice for your breakfast or sprinkle the pomegranate arils on oats or cereals for a tasty treat.

12. Oranges:

Eating freshly picked oranges cuts a considerable amount of calories from the diet. It keeps the body well hydrated and provides you with an ample amount of fiber. Each section of the fruit provides 85 calories and 5 grams of dietary fiber. Orange is a nutrient-dense fruit. It contains high amounts of Vitamin C, thiamine and folate, which are known for boosting the metabolism.

13. Papaya:

Papaya is a low carbohydrate fruit and one of the healthy diet foods for weight loss. Low carbohydrate fruits have high water content, which controls the body temperature and expels bad cholesterol from the body. It provides energy to the nervous and cardiovascular systems to function properly. A cup of papaya provides 55 calories and 3 grams of fiber. The fruit contains papain, a unique enzyme that promotes faster transit of food through the gut, aiding weight loss.

14. Cantaloupes:

Cantaloupes are extremely filling fruits. A cup of cantaloupes provides 60 calories, which is enough to keep you full for a longer time. The fruit contains Vitamin A, C, potassium, fiber, niacin, Vitamin B6, choline and folate that prevent you from indulging in comfort foods.

Vegetables For Weight Loss

One of the main reasons why vegetables are effective in weight management is because they are relatively heavy for the number of kilojoules they contain. Vegetables are low in calories and contain high levels of fiber that fill you up quickly. Some vegetables contain active ingredients that can aid in curing and reducing the risk of various diseases. The high water content in some vegetables allows effective weight loss by providing a sensation of fullness. It also prevents dehydration that can occur in a weight loss regime. There are many vegetables for losing weight, but choose those that are low in calories and high in vitamin and fiber. Here are some of the best vegetables to help you lose weight.

15. Celery:

Celery is a great weight loss food as it contains a high amount of water and very few calories. It is high in dietary fiber, which produces satiety hormones into the blood stream, giving the brain a signal to stop eating.

16. Cucumber:

Cucumber is one of the best low calorie foods for weight loss. It is extremely low in calories and contains high amounts of water. Apart from the weight loss benefits, cucumbers are amazing for the skin as well. It is used to cure dark circles and reduce puffiness around the eyes. It soothes skin irritation and swellings. It is also an excellent source of silica, a mineral required for strengthening the connective tissues. It is most commonly used in salads, but you can also consume it in the form of juice.

17. Broccoli:

Include plenty of broccolis in your diet if you want to lose weight. It contains no fat at all and has plenty of slow-releasing carbohydrates that require time to digest. It contains thiamin, riboflavin, calcium, iron and magnesium that keep you healthy and nourished. It also keeps the energy levels up throughout the day.

18. Cabbage:

Cabbage is one of the popular low fat foods for weight loss. It contains high amounts of fiber and just 20 calories. Cabbage soup is a very popular low fat recipe for losing weight. However, cabbage can instigate gas formation, which can be reduced by combining it with ginger and garlic.

19. Beans:

Beans are an excellent source of protein and fiber, which satiate the hunger and keep you full for longer times. It prevents overeating and consuming too many calories. Protein in beans keeps the energy and sugar levels stable, preventing comfort food cravings. Cut down on your meat intake and eat beans instead. Take beans for your breakfast and stay full until your next meal.

20. Spinach:

Spinach is an amazing vegetable that you can try for losing weight. It contains nutrients like calcium, iron, magnesium, thiamin, phosphorus and Vitamins A, B6, C, E and K. It also prevents water retention. Cook the leaves lightly or serve it raw with salads. Spinach not only helps to strengthen the muscles, but also stabilizes blood pressure and improves neurological health. The Vitamin K in spinach prevents excessive activation of osteoclasts, which is very essential for your bone health.

21. Peppers:

Peppers help you to manage weight, making them the perfect addition to your diet plan. It contains an alkaloid substance called capsaicin that causes the body to heat up, burning calories faster. It also boosts the metabolism. Red, yellow and orange peppers are also slightly sweet in taste and can satisfy the sweet tooth as well. They are an excellent source of Vitamin C as well.

22. Alfalfa sprouts:

These sprouts contain the full range of vitamins, which includes Vitamin A, B, B12 and K. It also contains an impressive amount of folic acid, calcium, magnesium, zinc, phosphorus and chlorophyll. Apart from the weight loss benefits, alfalfa sprouts reduce inflammation and lower blood pressure levels. It also increases the activity of the natural killer cells, boosting the immune system. Add it to your stir-fries, sandwiches and salads.

23. Watercress:

Watercress is a versatile vegetable and adds a burst of flavor to every dish. It has Vitamin K and calcium, which prevents diseases like Alzheimer’s and osteoporosis. Watercress is high in beta-carotene and Vitamin C, which support the immune system. It also reduces the effect of sodium in the diet, controlling heart rate and blood pressure.

24. Onions:

Onions are one of the best foods for adding taste to your meals. A cup of onion contains around 60 calories and 2 grams of fat. Another low fat foods for weight loss. Onions contain quercetin, a plant chemical that protects against a wide variety of diseases, including cancer. You can add onions to you casseroles, soups and stir-fries.

25. Leafy Green Vegetables:

Leafy green vegetables like turnip greens, Swizz chard, mustard green and lettuce are very useful for achieving a slim waist. They are low in calories and very high in fiber and vitamins. Steam the green leafy vegetables to preserve the nutrients and flavors. Green leafy vegetables protect against heart attack and atherosclerosis. They also have a low glycemic index.

25-AMAZING-FOODS-FOR-WEIGHT-LOSS

12 Moves To Mini-Skirt Worthy Legs

Want mini-skirt worthy legs? These 12 exercises will tighten and tone your legs from butt to ankles and everything in between. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves. You’ll fit into your whatever skinny, mini outfit in no time.

1. Warrior III

18261-mc_218_05_sized1

This yoga move tones your legs and core.

How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

Switch legs and repeat.

2. Chair Squat

chair-squat

This is a perfect move for beginners, and we’re betting you’re sitting on the only equipment you need as you read this.

Hint: If you have a chair (and your glutes), you’re good to go.

How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

Do 3 sets of 10-15 reps.

3. Pivoting Curtsy Lunge

pivoting-curtsy-lunge-400

How to do it: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position. Bend both knees so you’re in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.

Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

4. Skater Lunge

skater-lunge-400x400

This move works the quads, hamstrings, and glutes.

How to do it: Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance.

Repeat with the other leg; that’s one set. Do 3 sets of 20 reps.

5. The Lean

ybb-3-400x400

This move works the inner thighs and begins with the same stance as the skater’s lunge.

How to do it: Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep.

Do 10 reps, then switch sides and repeat.

6. Leg Lift

leg-lift-400

This move targets the quads.

How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.

Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.

7. Two-Thirds Jump Squat

squat-jump-400x400

Ready to work your quads and hamstrings? This move will really do the trick.

How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep.

Do 3 sets of 20 reps each.

8. V-Position

v-position-400

This V-Position is similar to a ballet plié and just like that classic move, it works the thighs, hips, and glutes.

How to do it: Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down.

10-15 pulses up and down completes 1 set; do 3 sets.

9. Lateral Lunge Side Kick

mix-match-kick-400x400

Up for a challenge? This move is challenging, but you can use lighter weights or do fewer reps until you get stronger.

How to do it: Stand with feet together, arms at the sides and with 5-to 10-pound dumbbells in each hand. Step the right foot out to the side and bend the left knee at a 90-degree angle to come into a side lunge. Push into your left foot and come to standing with the knees slightly bent. Immediately kick the left foot strongly out to the side (make sure it stays flexed). Return to starting position.

Do 3 sets of 12-15 reps and repeat on the opposite side.

10. Hip Bridge

hip-bridge-400x400

This move is a modified bridge and targets the glutes.

How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.

Repeat for 15 reps.

11. Split-Squat

split-squat-400x400

This squat incorporates dumbbells and works to tone the thighs.

How to do it: With a 5-pound dumbbell in each hand at your sides, stand with the left foot forward and right foot back in a wide stance. Bend both knees keeping the left knee over your ankle, while lowering the right knee nearly to the floor. Return to standing.

Do 8-10 reps on each side.

12. Single Leg Lift and Row

body-side-lunge-400x400

This move works more than just the legs; it targets the back, arms, and core in addition to the butt and hamstrings.

How to do it: Begin standing with your left foot in front of the right foot. Hold a 5- to 8-pound dumbbell in the right hand and keep both arms at your sides. Leaning forward, raise the right foot off the ground and bring it straight up to hip level. At the same time, bring the weight toward the ground and then raise it up to hip-level.

Do 12-15 reps on the right side before switching arms and legs to repeat on the left side.

12-MOVES-TO-MINI-SKIRT-WORTHY-LEGS