Challenge Your Core with These Pilate Chair Workouts

Challenge-Your-Core-with-These-Pilate-Chair-WorkoutsThe Pilates Chair is a great piece of equipment that challenges your core strength and balance. Whether you are an amateur or a hardcore at Pilates moves and workouts, a Pilates chair can help you take your workout routine to the next level!

Pilates : Performer

Here are some of the best core workout you can do in your Pilate Chair:

  1. The Teaser

Works your pelvic muscles, outer and inner thighs, and abs.

  • Sit on the chair. Hold onto the sides and on inhale, curl your tailbone under.
  • Lift your left and then your right legs off the floor into a tabletop position while squeezing the inner thighs and knees together.
  • Breathe in and hold the position for 4 counts.
  • Start to lower your leg, one at a time to the floor.
  • Repeat this move 3 times.
  1. Tricep Dips

Works your abs, inner thighs, gluteus maximus, upper back, and triceps.


  • Place hands on the chair seat with fingertips facing forward.
  • Keep your feet on the floor and your knees bent in line with your feet. Be sure to sit forward enough so that your butt is not touching the chair.
  • Keeping your chest open, squeeze your knees together as you bend your elbows and lowering your butt to the floor.
  • Then, fully extend your arms to the starting position in order to complete the move.
  • Do 10 to 15 reps.
  1. Knee Pull-Ins

Works your abs, thighs, and lower back

  • Sit on the chair in an upright position with your feet in front of you.
  • Hold the back of the seat then lean backward.
  • Pull your legs into your chest.
  • Lean to one side and do the same exact motion.
  • Do this move until you feel the burn.
  1. Chair Crunch

Works your abs, lower back, and thighs.


  • Sitting upright, straighten your arm in front of your body.
  • Raise your arms so that they are perpendicular to your shoulders.
  • Then, curl down towards the ground.
  • Put your elbows toward your hips and hold for 3 to 5 seconds.
  • Do 5 – 10 reps.
  1. Single Straight Leg Stretch

Works your thighs, abs, pelvic, hamstring and lower back.

  • Hold onto the seat with both hands.
  • Lift your right leg straight up to and lower your left leg towards the floor.
  • Keep both of your legs as straight as possible and make sure that the left leg does not touch the floor.
  • Inhaling, pulse the right leg in towards you hear 2 times.
  • Switch legs on exhale.
  • Do 10 reps for each leg.
  1. Hip And Leg Circle

Works your hip, abs, thighs, legs and pelvic muscles.

  • Hold onto the chair.
  • Bring both of your legs straight up and scoop into your lower abdominal.
  • Separate your legs hip-width apart, making a V shape.
  • Circle your legs out, around and down to the floor.
  • Bring your feet together and lift your legs back to the starting position.
  • Do 5 reps then switch directions for a total of 10 reps.
  1. Criss-Cross

Works your abs, thighs, and lower back.

  • Arms reach up above chest with fists together holding straps.
  • Inhale to start, exhale to reach arms over the left hip, lifting the upper right side of the body.
  • Reverse to the other side.
  • Do 10 to 15 reps on each side.
  1. Double Leg Stretch

Works your lower back, abs, pelvic and hamstring.

  • Sitting on the chair, bring both of your knees toward your chest.
  • Curl your head up and then place your hands on your knees.
  • Extend both legs out in front of you as you reach both of your arms overhead.
  • Get your legs as straight as possible while keeping your lower back flat.
  • Circle your arms out and around the back to your knees as you try to pull your knees back in toward your chest.
  • Do 10 to 15 reps.
  1. Bicycle

Works your core, thighs, legs, and glutes.

  • Lying on the chair with your legs positioned upward, reach the holding straps.
  • On exhale, pull the straps while flexing your knees toward your chest.
  • Hold for few seconds then release.
  • Do the exact move with your right knees.
  • Do 10 to 15 reps for each leg.
  1. Airplane

Works your glutes, lower and upper back, arms and abs.

  • Lying in your chest, maintain your torso parallel to the ground.
  • Reach the straps below the chair with palms facing down.
  • Pull arms up and out to the side and also slightly lifting your head toward your back.
  • Do this for 5 to 10 reps.

Pilates Chair is all the rage for those who wish to strengthen their core muscles as well as their arms and legs. When shopping, make sure to check pilates chair review at in order to get only the best deal in the market today.

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Choosing Athletic Wear Over Being a Fashionista

At one time or another we have needed fun athletic wear and when you go to buy and try them on, especially those bra tops, well they are less than attractive especially if you are well endowed. I dont know who actually designs sports tops but they have not in many cases talked to a women to get her feedback.

There are specifically design issues to consider:

1. Support
2. Comfort
3. Style
4. Wireless
5. Straps

Now taking into consideration the above, it shouldn’t be that hard to manage.

We want to feel confident when we go to the gym, I mean the whole reason we have decided to go to the gym is to improve our appearance and health, but we want to start out feeling good about our appearance. Now not that we need to be a beauty queen ready for a beauty contest with our hair and makeup done to perfection but we do want comfort, support style and design. Particular in the sports bra we want straps with minimal stretch to reduce up-and-down breast movement. We want adjustable straps that provide a customizable fit. The Band: As the foundation of the bra, the band should fit flat against your ribcage and fit more snugly than a lingerie bra.

When you go to the gym and depending the types of exercise your going to be doing, at some point there will be high impact, like jogging, running, dancing or aerobic exercise, which means even more support.

So what and how do you decide when buying sports clothes? It would be great if there was an expert to help us with our body types, styles that are best. But you always want to chose function or fashion, however, you still want to feel and look your best when you are embarking on your overall appearance. I found a website that talks about “bras”, products and the evolution called

Something to think about:
I feel it is important not to get overly obsessed and overly carried away with just the physical aspect. There is more to beauty than just the physical appearance. You are also a complete person, and a woman should have an identity beyond just the way she looks. Katrina Kaif

How to Get Toned Fast: Best Exercises and Diet Tips

If your goal is to get toned fast, you’re in luck as a study published in the International Journal of Endocrinology & Metabolism proves that rapid weight loss can be as effective as slow weight- loss programs. This means that with the right diet, full of fat-burning foods and some specialized toning exercises you can get toned by the time your summer vacation rolls along. If you use a smart muscle toning plan, you’ll see results within as little as one week and they’ll only get better from there. How to Get Toned Fast: Best Exercises and Diet Tips

Diet and Exercises You Need to Get Toned Fast

Fast Fat Burning Diet Tips

The most important thing you need to understand is that severely cutting your calories is a bad idea if you want to get your body look toned. To achieve this, you’ll need to work out a lot, and this will require energy. To make sure that you get sufficient nutrition, consider using a well-balanced 14-day diet plan for weight loss.

You can enhance the effects of this diet by including foods that naturally boost fat burning. This includes:

  • Eggs
  • Nuts (and natural nut butter)
  • Poultry
  • Greek yogurt
  • Cottage cheese
  • Berries
  • Grapefruits
  • Avocados
  • Fatty fish (tuna, salmon, mackerel)
  • Chili peppers
  • Dark leafy greens

Drink lots of green tea as it also helps weight loss and is a potent antioxidant, which benefits your general wellbeing.

If you want to cut your calories wisely, consider intermittent fasting. Health magazine explains how different studies prove its efficiency for fast but long-term weight loss. You can use one of the safest types of fasting, meaning an early dinner and no eating policy after a certain time, to burn off some fat fast and enhance the efficiency of your exercise. Just be sure to plan your workouts during daytime when you can replenish your energy with a meal.

Best Exercises to Get Toned Fast

Be prepared to work out hard if you want to get your muscles toned. The most effective exercises for this are cardio, aerobics, and weight lifting. In case your current fitness levels are low or you suffer from any chronic health condition, consult your doctor and seek professional help in designing a safe workout routine.

If you are in good health, these are the exercises that will help you get toned fast:

  • Squats of any type are great for toning your legs. To get your arms toned at the same time use dumbbells and press your arms up over your shoulders ten times while squatting.
  • Great for toning your butt, thighs, and abs, all types of lunges should be practiced every day. Make your movements sharp and precise to achieve maximum efficiency. Do about 10-15 reps of forward and side lunges (each) but also try crossover lunges. During this exercise, twist your torso when lowering your body. This should look like a cross between a lunge and curtsey.
  • Plank is the best exercise if you want to get toned fast or at all. High, low, and side planks must be included into your daily routine. You don’t even need to do anything in this position, just hold your plank from 30 seconds to 3 minutes. When your stamina improves, you can add more moves, like touching your elbows with the knee while in a high plank or moving from low to high position to tone your arms and core.

When working out to get toned fast, listen to your body and increase the number of reps as you get used to the current workload.

More on Exercise and health:
Fitness Tips: Every Program Needs Strength Training
Diet and Nutrition Tips When You Want To Build Muscle
Fitness for Women — Bench Press for The Perfect Body!

5 Important Qualities of a Good Weight Loss Plan

An excellent weight loss plan will strike a good balance between an active lifestyle and a healthy diet. This may sound simple theoretically. However, many people fail to adhere to it in their weight loss journey. When you commit yourself to losing weight, you must ensure that you choose the right program. Here are five characteristics that every healthy weight loss program must have. 5-Important-Qualities-of-a-Good-Weight-Loss-Plan

Created by professionals

A good program should encourage you to consult your healthcare provider or physician before starting. This is especially important for individuals who suffer from chronic illnesses. The program should also be offered by professionals such as an exercise specialist, registered dietitian, or qualified expert in behavior change. This is a guarantee that the exercise adheres to all set rules and regulations and is safe. You do not want a program that misrepresents sales individuals as counselors.

Proper nutrition

Healthy eating has no shortcuts. Therefore, you should go for weight loss programs that urge you to eat healthy meals instead of advocating for single food items. Most people believe that they are okay if they consume foods that increase protein or fiber intake only. However, healthy weight loss involves a well-balanced diet from all food groups. Avoid programs that encourage food deprivation or starving as they will crush your body system in the end.

A program that suits your lifestyle

Losing weight healthily will not affect your lifestyle in a significant way. For you to pick a healthy weight loss program, you should assess your current lifestyle first. A good program will allow you to live the way you want without compromising your life or health. If you are a busy individual who is always on the go, then you need a program that will not require 24/7 of your time. Check out for reviews of the best weight loss programs.

Workout program

A great weight loss program will include a regular exercise regimen. Being active is a necessary requirement if you want to lose weight in a healthy manner. It is important that you engage in a gradual exercise program and increase its intensity over time. This is especially important if you were not an active person initially. A workout program is an excellent way of enhancing your self-esteem and mood in the long run.

Personalized and long-term

In your weight loss journey, you need to shed off extra kilos and keep them off for good. This is why a good weight loss program will help you evaluate whether you are ready to make long-term changes that are necessary to maintain permanent weight loss. Great programs will enable you to choose activities and foods that suit your lifestyle. It should be one that you can comfortably live with for the rest of your life.

Choosing a good diet program is crucial for individuals who want permanent solutions for their weight loss. Physical activity and a moderate balanced diet may take time to give desired results; however, it will keep you healthier and trimmer in the long run. You should always keep in mind that a good weight loss program will do more than just help you lose weight. It should be the foundation for starting a healthy lifestyle that will keep you fit, healthy and feeling great for many years.

Read more tips on weight loss and proper dieting:
Weight Loss Tips – Straight from the Top Nutritionists
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Weight Loss Tips – Straight from the Top Nutritionists