Fitness Exercises

1-Rear Leg Lifts:

This type of resistance exercise makes use of your own body to create resistance. Fitness exercises that involve lifting your own body weight help improve your posture and strengthen and protect your skeletal system. One of these exercises is the Rear Leg Lift. This resistance exercise targets your hamstrings and gluteal muscles.

The hamstrings are the muscles situated at the back of your thighs, while the gluteal muscles form the buttocks. Learn how to do the Rear Leg Lifts in this section:

	STEP 1: Get down on all fours (on a mat or on the floor). To protect your back, rest your forearms on the floor by lowering your elbows.
	STEP 2: Raise and lower your left leg but keep it straight behind you; elevate it no higher than your hips level. Bend your left knee, and raise and lower your leg with your foot flexed and the sole pointing to the ceiling. Repeat with the right leg.

2-Full Crunch:

	STEP 1: Lie on your back (on the mat or on the floor) and raise your legs, knees bent. Place your hands by your ears.
	STEP 2: Curl your legs and pelvis towards your ribcage. Simultaneously, curl your shoulders forward. Be sure not to strain the muscles in your neck.

Don’t forget to suck in your gut so that your lower back presses against the mat or floor. Work through the entire exercise slowly and steadily, without heaving yourself up or flopping down.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs

3-Bench Press:

The Bench Press involves lifting and lowering dumbbells or a barbell while lying on a bench. This exercise targets the pectoralis major muscles or the pectorals, the muscles which are located at the front of the chest. Aside from the pectorals, this exercise also works other muscles such as the triceps. Moreover, the Bench Press improves upper body strength.As a safety guideline, keep your back flat on the bench as you focus on contracting your chest muscles. Remember to inhale while lowering the weight toward your chest, and exhale while pushing the weight upward.The Bench Press can be done with the use of dumbbells or a barbell. In this section, learn how to do this exercise with dumbbells:

	STEP 1: Lie on the bench with your elbows bent and your feet on the floor. crease the weight you lift by 5 – 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.
	STEP 2: Extend your hands upward and straighten your elbows without locking them. Bend them to return to the starting position.

The number of repetitions (reps) and sets you should do will depend on both your strength and skill level. It is important that you use weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to in

4-Abductor Muscle Stretching:

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Trainingwith Free Weights and WeightTraining Exercises, without a good stretch, all your hard work at the gym will not be complete.The Abduction Stretch or

Outer Thigh Stretch cuts the risk of injury from strenuous exercise and lessens muscle soreness. Although the hip abductor muscles work with your other muscles when performing exercises such as Squatsand Lunges, it would be really great if you choose to isolate them. Leg muscles such as the hip flexor are often neglected. That’s why it is important to

do exercises that target those muscles.

	STEP 1: Sit (on the floor or mat) with your legs straight out in front of you.
	STEP 2: Bend your right leg, crossing over your left leg so that the foot is on the outside of the knee.
	STEP 3: Use your left arm to ease the knee across the body, with your right arm for support until you feel the stretch in the outer thigh. Hold for 12-15 seconds and then repeat on the other leg.

A lot of people are doing hundreds of reps of abduction and adduction exercises in the hope of burning fat and slimming their thighs. Unfortunately, if you just concentrate on a particular muscle and that muscle works hard enough, it gets bigger, not smaller. Also, the muscle that you are exercising has nothing to do with where fat is burned. So, while there are many reasons to work these muscles, shrinking your thighs isn’t one of them.

5-Forward Arm Rais:

The Forward Arm Raise is another exercise that strengthens the muscles on your shoulders, especially the deltoids.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing the Forward Arm Raise, or any type of exercise for that matter. Learn how to do the Forward Arm Raise in this section:

	STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit on a bench.

STEP 2: Keep your left arm at your side and raise your right arm in front of you and at shoulder level. Alternately, bring your left arm up and your right arm down, and then your right arm up and your left arm down

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A lot of people are doing hundreds of reps of abduction and adduction exercises in the hope of burning fat and slimming their thighs. Unfortunately, if you just concentrate on a particular muscle and that muscle works hard enough, it gets bigger, not smaller. Also, the muscle that you are exercising has nothing to do with where fat is burned. So, while there are many reasons to work these muscles, shrinking your thighs isn’t one of them.