EXERCISES TO BURN FAT FAST

How to burn fat fast

Choosing the right weight loss methods will help you shift the pounds in a flash

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ISOMETRIC WALL SQUAT WITH CALF RAISE

Working out is a surefire way to fight fat, but some methods of exercise are far more effective than others. For example, using compound exercises - which incorporate major muscle groups - target a larger amount of muscle fibre, therefore give the metabolism a bigger kick up the butt. The following workout uses compound movements to torch calories, and you don't even need a fancy gym membership to get the most out of it - just your own bodyweight and a wall.

Perform the following exercises back to back without rest for the best results.

 1.Isometric wall squat with calf raise

Works: bottom, legs, stomach
Reps: 15
Lean against a wall with your feet in front of you and gradually slide down the wall so you’re sitting in an imaginary chair. Making sure your knees do not extend beyond your toes, push straight up onto your tiptoes, squeezing your calves at the top. Pause, then slowly lower your heels back to the floor. Repeat 15 times, then slide back up the wall.

 2.Wall angles

Works: shoulders, back, core
Reps: 10
Stand with your back against the wall, with your core contracted and the backs of your elbows, forearms and wrists against the wall. Slowly slide your arms up in a small arc until your hands are above your shoulders, keeping your elbows in contact with the wall all the time. Lower your arms to the starting position and repeat.

 3.Press-ups against wall

Works: chest, shoulders, arms, core
Reps: 15
Stand facing the wall with your feet together. Take a step back, then place your hands flat on the wall at shoulder height, with your fingers facing up and your hands shoulder-width apart. Engage your core, then lower your chest towards the wall by bending your elbows. Stop when you are a few centimetres away from the wall, pause, then push yourself back to the starting position.

 4.Wall touches

Works: bottom, thighs
Reps: 10
Start facing the wall and stand with your feet shoulder-width apart. Bend your knees, so you lower into a slight squat, then jump up as high as you can and tap the wall with your fingertips. Land with soft knees and a firm core, then jump back up straight away. Try to reach the same point or higher with every jump.

CALF EXERCISE FOR WOMEN

Calf exercises for women

Well-defined calves are not only feminine and sexy, they'll enhance your running too

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When it comes to toning your legs, your calves deserve the same amount of attention as your thighs. Having strong and toned calf muscles makes your legs look amazing in high heels, and provide your body with a great foundation, helping boost your training and exercise performance. What's not to like?

PRE WORKOUT ROUTINE FOR LIGHT BUTT

Light Your Butt on Fire with This Pre-Workout Routine

So how do we put some fire under this slacker's ass? Going beast mode and adding more explosive, heavy training (like barbell deadlifts) will definitely do the trick. But we realize that might be asking a lot up front if you're not already a weight-room regular. Follow our warm-up plan, tweak your strength-training routine, and just like that, you'll show those buns who's boss.

Warm Your Buns
This pre-exercise routine from Contreras will energize your tuchus like a double shot of espresso. Perform three sets before any workout.

Exercise 1 Side-Lying Clamshell

Lie on your left side with your hips and knees bent, legs stacked, and feet together (A). Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels (B). Pause, then return to start. That's one rep. Do 10 to 15, then repeat on the other side.

Exercise 2 Quadruped Hip Extension

Start on all fours, hands under your shoulders and knees under your hips, your back flat (A). Raise one leg behind you, keeping your knee bent at 90 degrees, until the sole of your foot faces the ceiling (B). Lower your leg to return to start. That's one rep. Do 10 to 15, then repeat on the other side.

Exercise 3 Feet-Elevated Glute Bridge

Lie on your back with your knees bent at 90 degrees, heels propped on a bench or stool in front of you (at least 12 to 14 inches off the ground) (A). Lift your hips until you form a straight line from your knees to your shoulders (B). Hold for two seconds, then return to start. That's one rep; do 10 to 15.

Exercise 4 Frog Pumps

Lie on your back with your feet together and knees out, keeping your feet as close to your pelvis as possible, elbows bent and propped on the floor (A). With head lifted and chin slightly tucked, raise your hips, keeping your feet together (B). Hold for a second or two, then lower. That's one rep; do 10 to 15.

BODY TONING MOVES WITH KETTLEBALL

4 Fresh Body-Toning Moves You Can Do with a Kettleball

"The kettlebell's design makes it easy to swing and move quickly between exercises," says certified strength and conditioning specialist Tony Gentilcore, who created this cardio-rich sesh. "That keeps the intensity high and allows for shorter rest breaks, which elevates your heart rate for a cardio effect that improves aerobic conditioning." Add the fat-torching, body-shaping perks you typically get with the bell and bam!—fast results.
The workout: Do the moves in order without stopping in between. At the end, rest 60 to 90 seconds, then repeat the circuit at least twice more. Complete this routine two or three times a week.
Check out the pinable graphic below, and then scroll down the page for a play-by-play of each move.

Exercise 1: Goblet Squat

Hold a kettlebell by the handle at chest level, feet shoulder-width apart (A). Keep your core tight and chest lifted as you sit your hips back to lower into a squat, elbows brushing the inside of your knees (B). Hold for up to two seconds, then press through your heels to stand, squeezing your glutes. That's one rep; do eight to 10.

Exercise 2: Halo to Reverse Lunge

Holding a bell at your chest (A), step your right foot back and circle the weight around your head to the right (B) as you lower into a lunge (C); press through your left heel to stand and circle the weight to the left to return to start. That's one rep; do five. Switch sides.

Exercise 3: Kettlebell Swing

Stand with feet wider than shoulders, a bell on the floor in front of you. Push your hips back and bend your knees to grab the handle. Pull the bell between your legs (A), then thrust hips forward as you stand and swing it to chest height (B). Reverse the swing; that's one rep. Do 10.

Exercise 4: Modified Pushup Row

Get into a plank position with your hands on a bench and your feet on the floor, then grab a bell with your right hand and let it hang under your shoulder (A). Pull the weight to the side of your chest, keeping your core engaged and your hips facing down (B). Pause, then lower. That's one rep. Do eight to 10; switch sides.

4 Exercises to Lift Your Boobs

Get ready to bust a move—and boost your bust.

Nothing short of surgery or gaining body fat can actually increase the size of your breasts. As for making them look bigger, well, that's why the chunk of change we spend on bras each year is larger than the GDP of Iceland.
Push-ups and padding aren't your only options, though. "Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger," says Jen Comas Keck, a certified personal trainer and former figure competitor.

Exercise 1: Dumbbell Bench Press

Lie faceup on a bench with your arms straight, a dumbbell in each hand (A). Lower the dumbbells until they’re close to the sides of your chest (B), then press them back up to the starting position. That's one rep. Do 10 reps, then go to move 2 

Exercise 2 : Pushup

Start on all fours, your palms slightly wider than your shoulders, feet close together. Your body should form a straight line from head to toe (A). Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso (B). Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.
Repeat moves 1 and 2 one more time (so you'll do each exercise twice). Rest 90 seconds before move 3.

Exercise 3: Incline Dumbbell Bench Press

Sit on an adjustable bench set to a low incline (about 15 to 30 degrees) and place your feet flat on the floor. Grasp two dumbbells and hold them up above your shoulders, arms straight (A). Slowly lower the weights down to the sides of your chest (B). Pause, then press the dumbbells back up toward the ceiling. Do 10 reps, then go to move 4 without rest.

Exercise 4; Dumbbell Fly

Lie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent (A). Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest (B). Keep the same bend in your elbows as you press the weights back up. Perform 10 reps. Rest 90 seconds.
Repeat moves 3 and 4 (you'll do each exercise twice).

Waist exercises for women

Tone your sides with these waist sculpting moves

 

 

 

 V-SITS

REPS: 12
BENEFITS: These help elongate your torso and flatten your tummy. Control your muscles throughout for best results.
Lie on your back on the floor with arms and legs stretched out so your body’s in a line. In one movement, lift your torso and legs up as if you’re trying to touch your toes. Keep your legs straight throughout. Pause, then lower back slowly to the starting position.

BICYCLE CRUNCHES

REPS: 15
BENEFITS: This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso (the love handles!).
Lie on the floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.

PLANK TOUCHES

REPS: 20 (10 on each side)
BENEFITS: Helps stabilise your spine and protects your lower back while working your entire core. 
Start in a press-up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow. Pause, then straighten the right knee so you’re back in the start position. Repeat, bringing your left knee to your left arm, and continue alternating.

GYM BALL CRUNCHES WITH BALL

REPS: 15
BENEFITS: Targets your upper abdominals and obliques (at the sides of your abdominals).
Sit on a gym ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball at a slight incline. Keeping your arms by your ears, contract your abdominals and curl your head, neck and shoulder blades up. Pause, then slowly lower to the starting position

SEXY LEGS AND ARMS IN ONE MOVE

Sculpt Sexy Legs and Arms in One—Yup, One—Move

 

Join the Women's Health Weekend Challenge to help you meet your fitness goals fast and make your weekend workouts count. Thousands of women already have. Join them, and achieve your fitness goals faster! 
 
Overhead dumbbell side bend: If you're ready to kick your own butt, this is the exercise for you. This baby works your arms, shoulders, upper back, core, quads, and glutes. The best part is that it's crazy simple. You've totally got this. 

 

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