rimmarpafanta

Enkla övningar som ni kan göra var och när som helst. Posten blir på engelska den här gången.

ONING YOU CAN DO ANYWHERE:

Butt busters: Concentrate on tensing your buttocks. Hold for 20 seconds before relaxing for 10 seconds. Repeat 20 times.

Killer calves: Stand with your feet about shoulder-width apart, lift yourself up on your toes, hold it there for 10 seconds, then lower yourself to the floor. Repeat for three minutes.

Thriller thighs: Lower yourself slowly into a squatting position and hold it there for five seconds before slowly lifting yourself back up. Complete three sets of 12.

LOVE HANDLES + HIPS + STOMACH:

Flutter kicks
This exercise strengthens your tummy and hip flexors.
Step 1 - Lie on your back 
Step 2 – Tuck your hands under your butt 
Step 3 - Keep the lower back in contact with the ground by keeping the hands clenched so the hips are slightly lifted. Keep looking at your belly button and keep your legs nice and straight 
Step 4 - Repeat for 20 seconds. Break then repeat. Do three sets if you can!

Beach Body Abs
Step 1 - Lie on your back with your right leg bent at about 90º and your left leg straight out in front of you, about three or four inches off the ground. Have your fingers at each side of your head, elbows out.
Tip: Lie on an exercise mat or carpet for this one!
Step 2 - Lift your upper body as though you were doing a crunch, turning it slightly to touch your left elbow to your right knee. 
Step 3 - Alternate, touching your right elbow to your left knee etc. Your legs should move in a slow continuous pedalling motion. Make sure you stretch your legs out nice and long when it’s their turn to extend! 
Step 4 - Repeat 12-15 times (for each leg). When you’re done, place both feet on the ground, and with both hands on the floor on either side of you, ease yourself into a sitting position. 
Tip: Lift your body by engaging your core, not by pulling at your neck! Imagining you’re holding something under your chin, like an orange can help keep your head and neck in a good position.


Abs Exercise 1 - Bicycle crunch
The Bicycle exercise is the best move to target the rectus abdominis (that’s the ‘six pack’ area!) and the obliques (the waist), according to a study done by the American Council on Exercise.

1. Lie face up on the floor and lace your fingers behind your head. 
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 
4. Switch sides, bringing the right elbow towards the left knee. 
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.

Abs Exercise 2 - Longarm crunch 
This targets the upper part of the abs, around where your ribs are.

1. Lie on a mat or carpet and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor. 
3. Lower and repeat for 12-16 reps.

Abs Exercise 3 - Vertical crunch
The vertical leg crunch is another effective move for the six pack area of the abs and the obliques.

1. Lie face up on the floor and extend the legs straight up with knees crossed. 
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. 
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 
4. Lower and repeat for 12-16 reps.  

Kung Fu Panda
Step 1 - Stand with your feet hip width apart, and your knees relaxed. 
Step 2 - Twist your torso to the left, keeping your lower body in start position. As you turn, punch in the same direction with your right arm. 
Step 3 - Twist in the opposite direction, this time punching your left arm across your body. 
Step 4 - Do 20 of these (40 punches total), then break. Work your way up to three sets.  

THIGHS + CALVES:

Little circle kick 

Lie on one side, one arm propping your head up, the other palm down, a few inches away from your tummy. Shift your lower half forward slightly so your legs are at an approx 45˚ angle from your hips. ‘Open’ your top hip by turning your top foot toward the ceiling slightly. Extend the leg so it feels as long as possible, and lift it about a foot into the air, fully pointing your toes toward the ceiling.

Move the leg in little circles, keeping your hips and thighs nice and tight. Do 10 circles, then reverse the motion. Lower your leg, and do it on the other side!

Tip: keep your tummy tight and don’t let your bottom leg roll around!

Wall Squat

Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until your knees are at about a right angle (or an angle that is comfortable for you) and hold. Be sure to keep your ab muscles nice and tight and don’t forget to breathe! Hold for 10-60 seconds. Stand up again, shake out your legs and repeat.

Tip: When you’re getting started, just slide down about 10 centimetres until you get a feel for the exercise and figure out whether your knees can handle it. You’ll be amazed at how quickly you can build up your repetitions of this one.

Standing calf raises

1. Stand next to a wall or chair for balance, with your feet shoulder-width apart.
2. Squat down with your knees bent about 30 degrees, so they are almost directly over your toes. Looking down, you should be able to see your toes.
3. Tighten your buttocks and abdominal muscles and lift your heels off the ground. Hold for 3 to 5 seconds. Return your heels to the ground.
4. Perform two to three sets of 15 to 20 repetitions every second day.

HOME EXERCISES - GENERAL:

SquatsStand with feet hip-width apart, hands by your side. Bending your knees, lower bottom to the ground while raising arms straight in front. Stop when thighs are parallel to the ground and arms level with your shoulders. Push through heels back to the starting position. Complete 8-12 reps.

Inner thigh lift
Lie on your left side with your head rested on your outstretched arm, legs straight. Bend right knee and place right foot on ground over and beside left knee. Slowly lift left leg using inner thigh muscle rather than swinging leg up. Lower leg but don’t touch the ground. Repeat 8-12 times with each leg.

One-legged toe touch
Stand on your left leg. Right leg should be bent up behind. Bend your left knee slightly as you lean forward to touch your left toes with your right hand, then lift yourself back up. Repeat 8-12 times before swapping sides

Push-ups

Start on your hands and knees with hands slightly wider than shoulder-width apart. Slowly lower your torso to the ground, stopping when your elbows are at 90 degrees. Push back up to the starting position. Repeat 8-12 times.

Arm-leg raises
On hands and knees, lift right arm and left leg in line with your back. Lower to the ground and swap sides. Do 8-12 reps on each side.

Tricep dips
Place hands on a sturdy chair seat behind you. Keep heels flat on the floor, your bottom hanging above the chair. Bend elbows and lower yourself towards the ground. Stop when shoulders are level with your elbows. Raise yourself up and repeat 8-12 times.

Toe crunch
Lie on your back with legs raised at a right angle to the floor. Extend your arms up over your chest. Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with your hands. Repeat 8-12 times.

Knee drives
Place feet on the ground and hands on a sturdy chair seat in front of you with your spine straight in a push-up position. With arms straight, draw your belly button into your spine and raise one knee towards your chest. Repeat 8-12 times with each leg.

2 MINUTE FULL BODY WORKOUT:

Step 1 - Fill a couple of water bottles with sand (to use as weights), and take a seat on a chair. 
Step 2 - Stand up, raising the weights above your head and fully extending your arms. Then return to a seated position in one fluid movement. 
Step 3 - Repeat for two minutes, breaking as needed until your fitness increases. 
Tip: Keep your abs tight the whole time!


2 MINUTE LEGS + BUTT WORKOUT:

Step 1 - Stand with your legs wide (wider than your shoulders) apart. 
Step 2 - Look forward, with your toes pointing outwards, your tummy tight and your back nice and straight! 
Step 3 - Hold a weight (make your own by filling a water bottle with sand!) parallel in front of you, at arms length and in front of your pelvis. 
Step 4 - Bend your knees and lower slowly toward the ground, leaning into your heels, until your thighs are parallel with the ground. 
Step 5 - Push back up slowly to the starting position - keeping your bottom and thighs nice and tight. 
Tip: Keep your toes on the floor - don’t let your knees shift forward over them!
Step 6 - Repeat 10 to 15 times. If you’re up for it, do 2-3 sets!
Tip: Take the stairs instead of the lift!

BUTT + THIGH SLIDE WORKOUT:
It might help to wear socks and do this on tiles/wooden flooring.

How it works
Most workouts like running, walking or cycling train your muscles in a forward and backward or up and down motion. If you’re into sports like netball, basketball or tennis you’ll be doing a lot more in a side-to-side motion. Slide training tones and strengthens those muscles of the legs and hips that make lateral motion possible.

Where you’ll feel it
Because you’re going from side-to-side, you’re going to work new muscles you didn’t know you had– like your inner and outer thigh (perfect!), plus parts of your hip and butt that don’t get a lot of action in other sports or workouts.

1. Bend your knees slightly, keeping your back straight.  
2. Keep your left foot still and slide the right foot away from you then back again. Tighten the muscles in your left butt and thigh while you’re doing this.3. Slide your left foot away from you, then drag your right foot towards it until both feet are together.
4. Repeat going in the opposite direction. You should feel the muscles of your outer hip and leg working as you drag your feet together.

Technique tips:
- Always keep your knees over your toes – don’t let them wobble about or go forward.
- You can control the speed of your slide by dragging your trail leg. 
- After 10 minutes you’ll probably be done.

▼ försök dricka minst 5 glas vatten om dagen.
▼ 2 glas vatten får en att bli mätt igen.
▼ ingen läsk; helst vatten och té, juice och mjölk är okej.
▼ undvik ost på mackan, ta istället skinka.
▼ undvik alkohol.
▼ ät bara om du är hungrig.
▼ ät små portioner, men oftare.
▼ ät mer stark mat.
▼ ät inte efter klockan nio.
▼ fibrer får dig att känna dig mättare, och hjälper dig att förbränna fett.
▼ ta inte laxeringsmedel, du går inte ner i vikt av det.
▼ sov minst 6 timmar per dag.
▼ när du inte har något att göra, vill du äta, så håll dig upptagen.
▼ sätt upp bilder överallt på tjejer/killar med er drömkropp, så ni får motivation.
▼ ha en bra hållning, sitter du med ryggen rak; bränner du mer än 10% kalorier.
▼ varför slösa pengar på godsaker/mat när du kan spara det till kläder?

Längd: 1,71.
BMI: 23.6.

SW= 69
CW= 69
GW1= 62
UGW= 55

Nu ska jag lära er vad detta förkortningar står för, så ni inte undrar vad jag menar i mitt nästa inlägg.

SW= start weight, det ni vägde när ni började denna diet.
CW= current weight, det ni väger nu. (uppdateras alltså efter viktminskning)
GW= goal weight, erat första mål, får ni ett nytt mål; skriv GW2.
UGW= ultimate goal weight, eran drömvikt som ni hoppas nå nån dag.