10 Tummy Tightening Foods

10 Tummy-Tightening Foods We’ve all heard it: Abs are made in the kitchen. Furthermore, it couldn’t be all the more genuine! The following are a couple of nourishments with fat-blazing properties to help you with this feared errand of weight reduction. Simply recollect: nobody sustenance alone can carry out the occupation. You have to have an arrangement and a reason. Ensure you are eating the best possible measure of calories for your body and practicing routinely also! Here are a couple tummy-fixing sustenances to get you destined for success to a slimmer summer.

Oats with Cinnamon: Oats are an awesome begin to your day. They will keep you full while the cinnamon has characteristic thermionic properties, expanding your digestion system.

Grapefruit: Grapefruit brings down insulin levels, which advances weight reduction and a quick digestion system.

Red Peppers: Peppers contain capsaicin to help you to blaze that determined fat.

Almonds: Almonds are an extraordinary wellspring of protein to keep you full and your digestion system kicking.

Salmon: Salmon is stacked with omega-3 unsaturated fats, which is gainful for fat misfortune.

Avocado: While avocados are viewed as a fat, they are a sound fat, which your body needs to use as vitality!

Blueberries: Blueberries are stacked with cancer prevention agents, and they are additionally low in sugar and awesome for a sound, low calorie nibble!

Green Tea: Natural caffeine can accelerate your digestion system and keep you invigorated to smolder more calories for the duration of the day. In addition, green tea contains cell reinforcements to free your collection of poisons.

Chicken: Chicken is an extraordinary wellspring of incline protein. By putting more protein in your eating regimen, you can bring down the measure of starches you take in while advancing weight reduction.

Sweet Potato: Sweet potatoes are incredible for keeping your glucose levels stable while advancing a superior, quicker digestion system.

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How to Lose Weight in Your Stomach and Hips in 2 Weeks

You’ve got just two weeks to shrink your belly and hips before swimsuit season or that high school reunion. You can certainly jumpstart a weight-loss plan and see some results in two weeks, but how much depends on your starting weight and commitment. You can’t target just your belly and hips for weight loss, but a low-calorie plan that focuses on whole foods along with dedicated exercise will help you look — and feel — better for your big event.

Understand Your Hip and Stomach Fat

If, however, your stomach is larger than 35 inches around as a woman, or 40 inches around as a man, you have an abundance of visceral fat. This fat is particularly insidious as it weaves around internal organs and secretes compounds that increase your risk of health problems, such as heart disease. Because visceral fat is more metabolically active, it is also more responsive to exercise. When you first drop weight through diet and exercise, you can lose visceral fat from deep in your belly sooner than you can drop the subcutaneous fat.

Skip the Two-Week Fad Diets

Two weeks gives you time to start instilling good habits that support a healthy body weight. Aim for a safe, reasonable 1- to 2-pound-per-week rate of weight loss by creating a deficit of 500 to 1,000 calories a day. You’ll eat fewer calories and move more. The good news is that when you reduce your portion sizes, curb your intake of sugar and refined carbohydrates, limit sodium and exercise more, you’ll lose significant water weight in the first two weeks. You’ll likely drop more than 1 to 2 pounds those first two weeks and significantly reduce water retention, so you can still look slimmer at your event.

Commit to Comprehensive Weight Loss

Eat mostly whole, natural foods such as lean proteins, fresh vegetables and fruits, low-fat dairy and whole grains. For an easy way to control calories and eyeball portions, fill half your plate with watery, fibrous vegetables — such as lettuce, broccoli, kale, cauliflower and peppers. Then, reserve a quarter for whole grains, such as brown rice or 100-percent whole-wheat bread.

Fill the last quarter with a protein low in saturated fat, including fish, chicken breast, tofu and lean ground beef. Aim to consume at least 0.6 gram of protein per pound of your body weight per day. For a 150-pound person, that’s 90 grams of protein a day. This amount helps preserve lean muscle mass as you cut calories, keeps you feeling full and supports weight loss beyond the two weeks. Since you have such a short deadline for weight loss, avoid sugary treats, alcohol and refined white-flour products completely.

Kick Up Your Fitness

If you aren’t currently exercising, use the two weeks to become more active. Add a 15- to 20-minute brisk walk every morning and evening to achieve at least the 150 minutes of moderate-intensity cardio recommended per week by the Centers for Disease Control and Prevention. Any additional physical activity you squeeze in helps burn calories, too. Take the stairs instead of the elevator, pace while on the phone or walk an extra loop of the mall when shopping.

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Healthy Breakfast Foods for Weight Loss

Eating breakfast boosts your metabolism which leads to successful at losing weight. Eat breakfast to  get more calcium, vitamins A and C, fiber, zinc, riboflavin  and iron and less fat and dietary cholesterol. try on or a few of these 5 healthy breakfast foods for weight loss.

Eggs:

Oatmeal:

Raspberries:

Peanut Butter:

Yogurt:

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Superfoods of Autumn for Weight Loss

There are lot of superfoods that help protect your immune system from flu and colds as well as more serious ailments like cancer, premature aging and heart disease. Make sure you get enough of these superfoods this autumn. 

Here are the top 5 superfoods of autumn can help keep you flu and cold free and help you for weight loss, advises you add to your diet:

Pumpkin:

Pumpkin, it's one of the greatest weight loss foods ever. Pumpkins are low in calories, has a mere 40 calories, also low in fat and sodium, and high in fiber. Pumpkins can keep your skin moisturised, supple and free from infections

Butternut Squash:

This is healthiest vegetables is high in beta carotene and vitamin C. Because low in calories and have dietary fiber it is directly aids in weight loss by slowing down the rate that your body absorbs glucose and sugar. You need to be familiar with how to incorporate squash into your meal plans.

Apples:

The pectin in apples can prevent your body from absorbing too much fat. Also the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat. They’re also excellent for your skin and can help you look and feel younger.

Study in Brazil: People who had 1 whole apple before each meal lost 30% more weight than a people who didn't eat apples.

Ginger:

Ginger can be used to treat obesity, helps to boost metabolism which helps in burning the fat. َAlso produces heat in the body and dilates blood vessels. It helps your body recover from cold, throat congestion, coughs and soothe your stomach.

Pomegranate:

Pomegranate provides vitamin C, A and E, as well as folic acid. Also high in antioxidants, particularly polyphenols, which are believed to help fight high cholesterol. Research is showing that including pomegranates into your daily meal could play a powerful role in curbing obesity.

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3-Ingredient To Burn Fat Fast

There are many every day herbs that when used in cooking can reduce belly fat. The best are:

• Ginger
• Cucumber
• Mint

Each has different properties that will help you lose belly fat, especially when used combined.

These herbs can do wonders at getting rid of body fat, for example, cucumber contains water and other dietary fibre that will cleanse the body. Ginger boosts the metabolism, mint calms cravings and soothes the tummy and lemon is full of vitamin C and anti-oxidants.

Ingredients:

• Cucumber – 1 (Medium sized)
• Ginger – 1 teaspoon (grated) (OR) 1 to 2 inch piece (if pressed)
• Mint leaves – 10 to 12 sprigs
• Lemon – 1
• Water – 2 liters

Process:

• Cut cucumber and lemon into slices
• Add all ingredients to water.
• Stir well and soak overnight.
• Drink this water throughout the day and repeat regularly.

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How to Lose Weight in 3 Days and Eliminate Your Belly Fat

Many people struggle with there weight and if you want to find a way to lose weight in 3 days there are some solutions for you. It is important for you to understand that finding the right diet plan that fits your lifestyle and needs is the best way to lose weight and keep it off. When looking for a fast 3 days weight loss solutions there are a few key things that you want to do so that you can be successful in taking off the extra belly fat.

The first thing that you want to do is to increase the amount of water that you are drinking. It is very important that you detox your body and get all of the impure toxins out and the best way to do this is to drink more water. Also drinking water as opposed to cokes can also decrease your calorie intake and this will help with weight loss as well.

Next you want to change the meals that you eat to 5 meals and decrease each meal so it it smaller than before. You want to have a maximum of a bout 1200 calories per day for the 3 days period. This will help your body burn the fat after each smaller meal so when you eat again you body will be ready to go into fat burning mode again.

Finally you want to find a exercise that you like to do and will take about 30 minutes a day. It is important that you increase your metabolism and the bets way to do this is to increase your exercise routine and it will help you body take off the weight.

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List of Foods That Help Lose Tummy Fat

Regular exercise, including cardio and strength training, should be part of any weight loss-plan. However, losing weight requires proper nutrition. A well balanced diet contains complex carbohydrates, fiber, healthy fats and protein. Critical for building muscle, protein helps the body burn calories naturally. Drink water in abundance by consuming eight 8-ounce glasses each day to help control hunger and boost metabolism.

Nuts and Seeds: Almonds and peanuts help to keep your stomach feeling full. High in unsaturated fat and rich in essential fatty acids, they help play a role in weight loss. Avoid salted nuts due to sodium content, which can cause bloating from water retention. Seeds such as sunflower, pumpkin or flax provide fiber-rich content, protein and vitamins. These tasty seeds can be eaten alone or added to supplement many different recipes.

Eggs: Eggs help to metabolize fat due to vitamin B12, a supplement for breaking down fat cells. Rich in nutrients, amino acids and high-quality protein, eggs help keep you feeling full longer. Due to the large amount of protein in eggs, eating one or two for breakfast assists in curbing your appetite and fending off hunger longer.

Oatmeal: Oatmeal provides a large dose of soluble fiber to help keep your stomach feeling full, and aid in fending off the feeling of hunger. It is best to eat unsweetened and unflavored oatmeal, and add flavor with a small quantity of honey or dried fruits.

Berries: Berries contain a large amount of fiber, which aids in metabolizing fat to assist in losing tummy fat. In addition to high fiber content, strawberries, blueberries and acai berries contain large amounts of antioxidants. Antioxidants provide other health benefits such as slowing the aging process and lowering the risk for many diseases.

Meat: Chicken, turkey and lean beef all rank high in protein and low in unsaturated fats. Fish like salmon and tuna are full of omega-3 fatty acids and high in protein, also beneficial in preventing stress chemicals that promote fat abs.

Dairy Products: Low-fat dairy products such as nonfat yogurt, low-fat milk or low-fat cheese play a role in burning body fat. The calcium contained in dairy products will also aid in strengthening bones.

Beans: Beans contain hefty levels of fiber, protein, complex carbohydrates and iron. Due to their high fiber content, beans assist with toning and losing weight. Top choices include navy, white, kidney and lima beans. Beans to avoid include refried beans, due to the saturated fat, and baked beans containing high amounts of sugar.

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How to Lose 15 Pounds in 3 Days

It's almost impossible to lose 15 pounds in three days--and if you do, it won't be permanent fat loss; it will be water weight. However, if you are retaining a significant amount of water and are willing to be strict with your diet, you can lose a lot of weight quickly--though it might not be as much as 15 pounds. If you do not stick to your diet, you can regain all of the water weight.

Step 1: Eliminate salty foods. If your diet is high in salt, you are more likely to retain water. Cutting back on salt will help you release water weight. Do not add any table salt to the food you eat, and check food labels of processed foods for sodium content. If it's high in salt, avoid this food for a few days to lose the weight.

Step 2: Stay hydrated by keeping your water bottle at your side. When your body is not getting the water it needs, it responds by retaining the water it already has. Drink as much water as you can, refilling your bottle throughout the day.

Step 3: Limit or eliminate starchy foods and refined carbohydrates. Sugary or starchy foods can cause you to retain water. Choose healthy foods, such as fresh vegetables or fruits.

Step 4: Consider diuretics. They help purge your body of excess water. You can purchase an over-the-counter diuretic or look for natural versions. For example, coffee, green tea, lettuce and asparagus are natural diuretics.

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How to Lose 2 Pounds Overnight

Losing two pounds overnight is possible, but you will be losing two pounds of water weight.

Things You'll Need

• Water
• Healthy Diet

Step 1: Drink plenty of water during the day. Get adequate water as it is the best way to quench your thirst, it's calorie-free and it moves food through your system more quickly.

Step 2: Avoid carbohydrates after lunchtime, when there is less time left in the day to burn them off. Relaxing with little activity in the evenings gives you a higher chance of the carbohydrates turning into fat. Eat lean protein, such as baked chicken, and vegetables for dinner instead of starches.

Step 3: Eliminate processed foods and drinks from your diet. Avoid foods laden with sugar; empty calories and processed ingredients will pack on the pounds, and avoiding these foods will help you make healthier choices that will aid in your weight-loss endeavors.

Step 4: Add fiber to your diet. Consume fruits, vegetables and whole grains to help you lose weight overnight, feel fuller more quickly and keep your bowel movements regular to help maintain a fit figure.

Step 5: Exercise no later than three hours before bedtime. Burn more calories than you are consuming to lose weight, and exercise to help you burn more calories while losing water weight from sweat.

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How to Slim Down in a Day

If we could get weight off as fast as we put it on, it would be a perfect world. Slimming down in a day is possible in some ways as there are tricks to make your body appear smaller and habits you can incorporate to lose a couple pounds in a 24-hour period. Drinking more water, choosing the right wardrobe, getting a few extra hours sleep and even standing up straight can help you slim down in a day.

Turn up the water bottle. Think "8 x 8" and drink eight glasses of water daily, eight ounces per glass. Not only does this flush toxins from your body, it also helps increase weight loss. You will appear slimmer right away because you will not be bloated from retaining excess fluids.

Improve your posture. Stand up straight with your shoulders back and head held high; you will immediately appear slimmer. Improved posture not only makes you look leaner, it also results in improved confidence. When you stand straight, you naturally tend to pull your stomach in by tightening those abdomen muscles.

Wear it well. Dress in a way that flatters your figure and you will instantly look slimmer. Choose clothing that fits well, not too tight or too loose. Ditch horizontal stripes that make you appear wider. Accentuate the positive attributes of your body shape with styles that draw attention to those areas and steer away from clothing that emphasizes areas you would like to improve. For instance, if you have large thighs, you would not want to wear a pair of skinny jeans that focus on your legs.

Lift the sag. Women can immediately look 10 pounds lighter with the right bra. If your breasts sag, find a well-made, supportive bra that fits properly. When the twins are up where they belong, you will stand taller and automatically feel slimmer.

Sleep it off. Get plenty of rest and you will look and feel slimmer. Lack of sleep makes you appear bloated and heavier. Adequate sleep also helps you lose weight faster. As your body goes into a deep sleep mode, a growth hormone is secreted. The more growth hormone in your system, the better your muscle mass, which aids in calorie burning.

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Different Diets to Go on to Lose 10 Pounds

According to PRWeb, an estimated 75 million Americans are dieting, and the weight loss market is worth over $60 billion in the United States alone. Yet, many highly effective diets are available on the Internet for free. The diet that's best for you depends on your own goals and preferences. If you've got strong willpower you might choose a more extreme option like the Get Shredded Diet, but if you're in no rush and can't live without certain foods, there are alternatives available.

Slow Carb Diet

The Slow Carb Diet is the brainchild of productivity guru Tim Ferriss, who lost 20 pounds of fat in 30 days on the program. The rules are simple -- avoid all carbs that are white or can be white, don't drink calories, take one “cheat day” per week and stick to a small pool of meals. Meals must consist of a lean protein, legumes and a portion of vegetables, and you can eat as much of these three groups as you like without needing to count calories.

Paleo Diet

This diet is popular, if somewhat extreme. Food choices aim to loosely emulate the diet eaten by our caveman ancestors. This means cutting out all processed foods, especially grains and sugar, as well as avoiding dairy. Instead, the diet focuses on eating meat, fish, eggs, vegetables, oils, nuts and tubers. You'll naturally be eating fewer carbs on this diet, but it's not a low-carb plan per se, since you can eat fruit and starchy vegetables like sweet potatoes.

Get Shredded Diet

John Berardi's Get Shredded Diet is extreme, but if you're looking to lose the last 10 pounds of fat hiding your abs, this program might be for you. Multiply your weight in pounds by 10 to get your daily calorie intake. Protein from whole food sources should make up 30 to 35 percent of your diet, carbs from fresh vegetables should compose 10 to 15 percent and fat 55 to 60 percent. As with the Slow Carb Diet, you get a cheat day, but this time it's every 14 days. During a cheat day, you must limit yourself to 3 to 3 1/2 times your normal amount of calories. Berardi also recommends you supplement with branched-chain amino acids, creatine, ZMA and a multivitamin.

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Homemade Belly Slimming Detox Recipe

The Awesome all natural belly Slimming Detox water recipe, I will share with you today is well my new found love and as always my partner and I experimented with it first as always before sharing it here.

This tested and proven Belly Slimming Detox Water Recipe is simply Infusing flavour and nutrients into a cup of water. You do not really need much to DIY this. All that you need is simply.

Ingredients

• 3 Thin Slices of Lemon
• 3 Thin Slices of Orange
• 3 Mint Leaves – shredded
• Iced Water

Instructions

• Fill the glass ¾ full of ice
• Add the fruit and mint – add water
• Stir and Wait for at least 5 minutes

When to drink: BEST if early in the day

Best situations: As a daily juice

Conclusion

Tastes great, and super convenient! Go DIY this right away and make sure you drops comments on how it works for you…

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Boiling Only 2 Ingredients Will Help You Lose All of Your Body Fat Rapidly

Don’t lose your hope, because nature is always here to surprise us by giving the ingredients that will help in the process. These natural ingredients affect the body fat so we can lose weight without much effort.

With this recipe we will prove you that you can lose weight with these two ingredients only.

Ingredients:

• Two tablespoons of honey
• A teaspoon of cinnamon
• 250 ml of water

Preparation:

Put the water to boil and then mix it with cinnamon, touch it and put the mixture aside to cool down.

When its cooled down complete the mixture with two tablespoons of honey. In that way you will keep its effects. This tip is very useful, so never put honey in hot or boiling drinks!

How to drink it?

Before you go to sleep, drink only half of it, and the other half save when you wake up in the morning, but you have to do it without eating anything before.

After 7 days you will perceive that your body fat starts to fade away. If you have friends who want to have the same results as you have, share this recipe, and use this drink until you came to the result you will be satisfied with!

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19 Best Foods That Will Make You Fit And Healthy

You are what you eat, so don’t be quick and cheap. Eat Clean, Train Dirty. Abs are made 70% in the kitchen and 70% in the gym. All sound familiar? Well, that’s because choosing and eating the right type of food affect your ability to get fit, be healthy and maintain a slim and toned body – and this is for the long-term. So, here are a list of 19 best foods that will get you healthy and make you fit. But remember, you have to get yourself to the gym – there’s still 30% work that remains.

1. Chicken Breast (90 grams, 30 grams of protein, 110 calories)

2. Lean Cut Steak (150 grams, 30 grams of protein, 206 calories)

3. Turkey Breast (90 grams, 21 grams of protein, 195 calories)

4. Salmon (110 grams, 24 grams of protein, 166 calories)

5. Lamb (90 grams, 20 grams of protein, 248 calories)

6. Tuna (150 grams, 18 grams of protein, 105 calories)

7. Cod (110 grams, 24 grams of protein, 138 calories)

8. Crab (1 cup, 22 grams of protein, 160 calories)

9. Shrimp (90 grams, 20 grams of protein, 129 calories)

10. Lean Ground Beef (90 grams, 16 grams of protein, 148 calories)

11. Veal (90 grams, 16 grams of protein, 96 calories)

12. Boiled Egg (1 egg, 6 grams of protein, 80 calories)

13. Almonds (30 grams, 6 grams of protein, 164 calories)

14. Pistachios (30 grams, 6 grams of protein, 159 calories)

15. Pumpkin Seeds (30 grams, 7 grams of protein, 155 calories)

16. Tofu (1 slice, 6 grams of protein, 50 calories)

17. Cottage Cheese (110 grams, 14 grams of protein, 116 calories)

18. Greek Yogurt (1 cup, 24 grams of protein, 140 calories)

19. Chick Peas (½ Cup, 7 grams of protein, 110 calories)

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10 Best Exercises for Cellulite on Legs

So long, cellulite

We slather on creams to smooth it, wear jeans in 80-degree heat to hide it—and yet, about 80% of women over age 45 don’t do the best thing to actually make cellulite disappear: strength train.

We asked Los Angeles-based fitness expert Doris Thews for the most efficient lower-body moves ever. Each exercise works nearly every part of your lower body—butt, hips, and thighs. In fact, they’re so efficient that tagging on just one of the following exercises to your regular workout 3 to 4 times a week can transform your entire lower body. Unless otherwise noted, complete one to three sets of each exercise.

Clockwork Lunge

1. STAND with hands on your hips and feet hip-width apart.

2. TAKE a big step forward with your right foot and lower down until your right leg is bent 90° and your left knee is nearly touching the floor. Push back up to starting position.

3. TAKE a big step to the right with your right foot, bending the right knee and keeping the left leg straight. Return to the starting position.

4. TAKE a big step back with your right foot. Lower until left leg is bent 90° and right knee is almost touching the floor. Return to starting position.

REPEAT with the left foot, stepping to the front, then to the left side, then back. That’s one set. Do 15 sets.

Plié Squat With Alternating Heel Raise

1. STAND with feet about 3 feet apart, toes pointed out.

2. LOWER down until thighs are nearly parallel to the floor. Push yourself back up to standing. That’s one rep. Do 15 reps.

3. REPEAT the same move, but raise the right heel as you lower down. Do 15 reps.

4. REPEAT the same move, but raise your left heel as you lower your body down. Do 15 reps.

Alternating Abduction Squats

PLACE a weighted stability ball about one foot in front of you. (A Swiss ball works, too.)

1. RAISE your right leg and touch the top of the ball with your foot. Use your foot to swipe the ball to the right side, landing with your feet shoulder-width apart.

2. SQUAT: Bend at your knees and lower your body down until your thighs are parallel to the floor. Push yourself back to standing.

REPEAT using left side

NOTE: If you don’t have a BOSU ball or Swiss ball, do the same motion but without the ball. Raise your knee up to about hip-height, swipe your leg out to the side, and land with feet shoulder-width apart.

Adduction Curtsy Lunge And Squat

PLACE a weighted stability ball about one foot in front of you.

1. TOUCH your left foot to the top of the ball. Swipe the ball to the right, moving right leg across your body.

2. LAND with right foot crossed in front of your left, like a curtsy.

3. STAND up as you raise your left leg to touch the top of the ball. Swipe the ball to the left and land with your feet shoulder-width apart.

4. BEND knees to lower down, then raise back up.

REPEAT with your right foot: Swipe to the left and curtsy, swipe to the right and squat. The whole sequence is one rep. Do 15 reps.

Squat With Calf Raise

1. STAND with feet hip-width apart. Bend at the knees and hips to lower down until thighs are parallel to the floor.

2. STAND up, then lift your heels and shift weight onto the balls of your feet. Lower your heels to return to starting position. Do 15 reps.

Brazilian Lunge

1. STAND with left foot about 3 feet in front of right foot, right foot resting on top of a BOSU Balance Trainer (a sturdy chair or bench works, too).

2. BEND knees to lower into a lunge, left knee bent at 90° and right knee lowering toward floor.

RAISE your body back up (don’t move your feet). Do 15 reps on each leg.

3. + 4. CHALLENGE: Touch your arms to the ground when you lower down. Raise your arms and jump, keeping feet in a split position, to come back up.

Hip Bridge

1. LIE on your back with knees bent and feet on top of a BOSU Balance Trainer (if you don’t have a BOSU, keep your feet on the floor).

2. RAISE hips so that knees, hips, and chest are in a straight line. Squeeze butt muscles and keep knees in line with hips. Hold for about 3 seconds, then lower hips to the starting position. Repeat 15 times.

Swiss Ball Hip Lift And Hamstring Curl

1. LIE on your back with legs extended and heels on top of a Swiss ball or weighted stability ball.

2. LIFT hips up so that feet, hips, and chest are in a straight line.

3. BEND your knees to pull the ball toward you. Straighten your legs to push the ball away. Lower your butt down. That’s one rep. Do 15 reps.

Boot Strappers

1. STAND with your feet shoulder-width apart. Bend at the waist to touch your toes. (It’s OK to bend your knees slightly.)

2. BEND knees and lower your butt until it nearly touches the floor. Allow heels to lift if needed.

3. KEEP your hands on your toes. Lift your butt up so that you’re in a toe-touch position again.

4. BEND knees and lower butt to the floor again. This time stand all the way up. That’s one rep. Do 15 reps.

Straight-Leg Deadlift

1. STAND with feet hip-width apart. Hold 1 weight in each hand, palms facing your body.

2. HINGE at hips to lower torso until it’s almost parallel to the floor, keeping legs straight.

RETURN to the starting position. Repeat 15 times.

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8 Moves To Tone Your Thunder Thighs

Thighs can be such a problem area to some women. Sometimes, it seems that no matter what you do, this typical area cannot be toned or tightened. However, that is not the case.

As women, our hormones allow us to become more predisposed to storing fat around our midsection, hips, buttocks, and THIGHS! With a clean diet low in processed foods and the right exercises, you can help overcome the appearance of “thunder thighs.”

There is no way to spot reduce. I know what you are thinking. Yes, that is true. However, there are specific exercises out there to tone your entire thighs-including the inside!

Do the following exercises in a circuit. Complete all 8 exercises with a maximum of 30 seconds of rest in between – do 3 circuits 3 times a week for maximum results. Good luck.

1. Sumo Squats

• Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
• Squat down as low as you can, keeping your heels on the ground and your back straight.
• Press back up to standing. That’s one rep.
• Do 15 reps

2. Fire Hydrants

• Place your body on an all-fours position. Elbows should be slightly bent.
• Back should be parallel to the ground, not arched or swayed downward.
• Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
• Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
• Do 10 reps for each leg.

3. Inner Thigh Lift

• Lie on your left side, flat against the floor.Rest your head on your left upper arm.
• Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
• Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
• Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
• Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
• Do 15 reps.

4. Skater Lunge

• Perform a reverse lunge with your back leg slightly at an angle.
• Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
• Immediately jump back the other direction and continue alternating until you feel the burn.
• Form check: Keep your knees bent and stay as low as possible to really work your quads.
• Do 20 reps.

5. Plie Squats

• Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
• Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
• Press back to start; squeeze your glutes.
• Do 15 reps.

6. Step-ups

• Stand with dumbbells grasped to sides facing side of bench.
• Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
• Step down with second leg by flexing hip and knee of first leg.
• Return to original standing position by placing foot of first leg to floor.
• Repeat first step with opposite leg alternating first steps between legs.
• Do 30 reps on each side.

7. Side Lunges

• Stand with your feet and knees together.
• Take a large step with your right foot to the right side and lunge toward the floor.
• Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one.
• Repeat with other leg.
• Do 25 reps on each side.

8. Curtsy Squats

• Start in a standing position with legs hip distance apart.
• Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can.
• Then stand back up.
• Do the same thing again with the left leg.
• Do 30 reps for each side.

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