15-Minute Pool Exercise Routine To Lose Weight Rapidly

One of the best exercises you can do to lose weight and get a perfect body is swimming. Anyone who has been swimming definitely knows that full-length swims are amazing muscular and cardiovascular workouts.


But, you can rapidly burn fat and get in shape with many other exercises you can do in the shallow end of your pool.

Beside your swimming ability, let’s take a look at a 15-minute workout that you can do that will help you lose weight and burn fat.

So let’s start our workout in the pool and get in shape.

Step 1: The Warm Up
Time: 2 Minutes

First, you need to start warming up your muscles. Take a couple of minutes to swing your arms back and forth while walking around in the shallow end of your pool. After this, you can begin with the exercises.

Step 2: Jog in Place
Time: 2 Minutes


Stay in the shallow end and start jogging in place, but you need to lift your knees high. The jogging brings your legs up and out of the water and then back in again. Do this exercise for 2 minutes.

Step 3: Tick-tock Hop
Time: 2 Minutes

When you are done with your jog, quickly bring your feet together and start to jump from side to side in the shallow end of the pool. Continue doing this for 2 minutes.

Step 4: Squat Jump
Time: 2 Minutes

Don’t submerge your head in the water and squat down as low as you can while keeping your arms extended at shoulder height. Then jump as high as you can while lifting your arms over your head. Do these jumps for 2 minutes.

Step 5: Flutter Kick
Time: 2 Minutes


Extend your arms and hold onto the edge of the pool in the shallow end while you are on your stomach. Start to kick your legs fast exactly as you did when you first learned how to swim. Focus to keep the same speed while kicking your legs for a full two minutes.


Step 6: Bicycle
Time: 2 Minutes

Put your back at the side of the pool and outstretch your arms on the edge of the pool. Allow your legs to float and start to perform a pedal motion. It’s like riding a bike in the water. Focus to keep the same speed while biking in the water for 2 minutes.

Step 7: Crunch
Time: 2 Minutes

Change your bicycle position just in your legs by extending them in front of you with your feet together. Drag your knees into your chest and return them to the extended position. Do this for 2 minutes.

Step 8: Cool Down
Time: 1 Minute

After you did your crunches, stand in the pool and allow your legs to move under you. Start to walk around slowly in the shallow end of your pool and cooling your muscles down in the process.

Extend Your Time
When you adjust your body to this workout, you’ll need to expand the time in 5-minute intervals doing these exercises just a little longer each time. You will improve your ability to do these exercises for longer periods of time and your body will get stronger.

If you are a good swimmer, consider doing these exercises with laps around the pool to improve your cardiovascular endurance, stretch and strengthen your muscles.

One of the best ways to exercise your body is swimming in a pool. When you work out in the pool the water provides natural resistance.

This 15-minute pool exercise routine will give you amazing exercises to strengthen and stretch your muscles so you can begin to lose extra pounds and get the swimsuit body that you have always imagined.

Here Are the Most Specific Exercises You Need To Choose According To Leg Shape

Nobody is perfect and perfection as they say lies in imperfection. The same goes for your body shape. Not every part of you may be perfect, you may find your legs too fat for your liking or your underarms, but fortunately, this physiological imperfection can be remedied by a few specific exercises. Random exercising and working out may not work for such things which are why you need exercises that target only such areas. You may need to work on some core areas and outer muscles or stretch inner ones to achieve what you want. Here are some exercises that can make a big difference to some people where you can stand in front of a mirror and pay attention to your thighs, calves, ankles and knees.

Bow-legged shape


You could be having a bow-legged shape if your knees bend slightly forward when you stand straight. This can be fixed or remedied by working on muscle strength to pull your knees closer to each other. The muscles which are being pulled out also need to be stretched to improve their shape.

Pistol squats


Pistol squats are also called one leg squats which work on the insides of your thighs and the glutes. You need to stand straight and keep your core engaged. Now keeping your knee soft, lift up your left leg and lower yourself down by squatting on the right leg. Now repeat 10 times for each leg. Now repeat 10 times for each leg. When you start this exercise, it is advisable to use a wall or chair for balance to build up strength.

Figure 4 stretch


This stretch will work on the internal rotators of your hip and improve the hip muscle flexibility. Just lay on your back and position your left ankle on the right knee. Now bring the legs upwards and grab the right leg below the knee and hold that position for 30 seconds. Then return to the starting position and repeat the alternate leg. This is also good for stretching your piriformis.


Toe touch


This stretch focuses on the outer thighs and hamstring. You just have to stand straight and place your feet shoulder width apart. Then bend down and touch your toes. You need to focus on keeping the knees together so use a towel if u think it will help. Roll it up and hold the towel with your knees. If you feel this is simple for you, just elevate your heels. Now repeat the stretch 10 times.

Knock-kneed shape


If you find your thighs too close together and your shins aren’t touching, it means you have knock knees or X shape. These are caused by weak muscles on the outer part of the hips and thighs. The inner thigh muscles, on the other hand, tend to be too tight.

Side lunges


The best exercise to remedy the knock-kneed shape is side lunges that target the hips and outer and inner thighs. Just stand straight and keep your hands on your hips. Now take a large step to the left and bend your left leg, keeping the right leg straight. Do this 10 times and then again with the other leg.

Side step-ups

Side step ups improve the outer thigh strength. Just stand close to a bench and then step up on it with one foot lifting your body while doing so. Then place the other foot on it. Repeat ten times on each side and do it in a fast tempo. Try to do 2 or three reps of 15 side steps at a time. This is also a good cardio workout.


False curvature


False curvature is when your lower legs go outwards as your knees touch making your legs look too skinny. The main way to correct this problem is to increase the muscle bulk in your lower leg to compensate for the visual imperfection.

Heel raises


This raises your calf strength. You just need to stand in a natural position and hold the wall or a chair to balance yourself. Then rise on tip toes and go down again. Do this ten times and twice a day if possible or whenever you remember to do it.

Deep knee bends


Deep knee bends can contract your muscles to increase blood circulation thereby increasing the effectiveness of the exercise. This also prevents strains. Just position your feet shoulder width apart and squat as low as possible. Repeat the exercise ten times and if too easy, just elevate your heels.


9 Stretching Exercises That Will Give You Benefits Of A Massage Session

We all like to live our lives in a healthy manner but sometimes we lose our focus because of our daily hectic schedules, however you can still take care of your health just by taking out 10-15 minutes of time, daily. It is not possible to indulge in workouts by visiting to gym or for everyone but it is quite easy to stretch your body by following a very simple exercise regime. These stretching exercises will not only rejuvenate your mind, body and soul but they will also have a positive effect on your personality. Here are some stretching exercises that you should follow in order to keep yourself fit and healthy and even if you miss a visit to spa, they will make up for it:

Butterfly wings:


This exercise will be helpful in stretching the muscles of back and chest. For doing this exercise, put your palms on your shoulders (right palm on right shoulder and vice-versa). First try to pull your elbows back as if you are trying to make them touch each other, hold them in this position for 5-10 seconds as you will feel a stretch in your upper back. Try same movement by making your elbows move forward and hold them again for 5-10 seconds as you will feel a stretch in your chest.

Eagle pose:


By practicing eagle pose, you can stretch the back portion of your shoulders as well as the upper portion of the back. Cross your arms in the manner as shown in the photo and make sure that the hands point towards the sky. If you have a problem in making your palms meet then make sure that each hand is kept on opposite shoulder and your chin is joined with the chest.

Good for pain also:


The elbows should be parallel to the floor, remain in this position for 30 seconds and then try the same exercise by changing the position of hands. This pose will not only stretch the shoulders but it will also be helpful for those who are suffering with pain in that area.

Rotation Stretches


These stretches will provide relief in the back pain and will work on making the muscles stronger as well. Keep your feet on the floor in flat position while sitting on the chair. Sit straight and put hands behind the head, now twist your body to the right, slowly come back to the original position and then twist towards the left side.

Another method of stretching:


You can also place your right hand on the knee of the left leg while twisting to left and place left hand on the knee of right leg while twisting to the right side. The exercise should be done slowly and repeat it 3-5 times.

Lower back stretches:


This exercise is pretty instrumental in dealing with the lower back pain and it also affects the muscles of abs and legs. Stand with your back touching the wall, lean on it and slowly adjust your spine to make it flat against it. Now slowly come down sliding till your knees form a right degree angle (90 degree). Stay in this position for 10-15 seconds and for good results; repeat the exercise 8-10 times.

Benefits:


This exercise will reduce the tension in the muscles which provide support to the spine as any tension in these muscles can increase the back pain to a great extent. This exercise also plays an important role in improving the overall mobility also decreases the chances of disability due to back pain condition.


Stretching of upper back:


This exercise will stretch the muscles of upper back along with the trapezius muscles. Raise your left hand straight over your head and bend it from elbow for making it touch the upper back. Now put your right hand on the elbow of the left hand and pull it gently towards left.

Repeat the movement:
Try to remain in this position for 10-15 seconds and then repeat the exercise by shifting hands. Make sure that the movement is sideways and neither in front nor backside. This exercise will also help the person if he is suffering from neck pain.

Seated shoulder squeeze:


This stretching exercise helps in getting rid of poor posture and also decreases the tension in the upper back portion. Sit on your yoga mat with knees bent inside and feet lying flat on the ground. Take your hands behind your lower back and join them. Try to extend them, stretch them and also squeeze the shoulders. Repeat the exercise 7-10 times for the duration of 3-5 seconds.

Knee-chest stretch:


Lie on the floor with both the legs stretched, then slowly pull your left leg upwards and put your left knee on your chest. The right leg and lower back should be pressed towards the floor. Try to remain in this position for some time and then repeat the exercise with right leg.

Standing quad stretch:


Stand tall with feet firmly on ground. Pull your left leg up from the knee towards your butt and use your left hand to hold the left foot. If you have a problem in standing on one foot, take some support. Remain in this position for 20 seconds to 1 minute and then repeat the exercise with right leg.


Benefits of this exercise:


This exercise is very helpful in releasing the tension of thighs, hips and lower back. If this exercise is done regularly, it will also increase the range of motion of the legs which will be greatly helpful for those who are indulged in athletic activities.

Standing side stretch:


Stand straight with your hands pointing towards the sky. Join your hands by interlacing the fingers and slowly bend the upper portion of the body to the right. Repeat the exercise by bending the body towards the left after returning to the center.

This exercise is beneficial in maintaining good posture as it brings balance in the complete body. It also increases the length of hips and thigh muscles and enhances the flexibility of the spine.


8 Simple Exercises To Reduce Hanging Belly Fat

Lower Belly fat does not look good and it damages the entire personality of a person. Reducing Lower belly fat and getting into your best possible shape may require some exercise. But the large range of exercises at your disposal today can cause confusion to you in making the right choice of the best one that will help you shed that Lower belly fat and reveal your hard-won muscles.


While it takes different kinds of exercises to burn the Lower belly fat in your body and achieve that desired well rounded stomach.

Best Hanging Belly Fat Workouts:

1. Double Leg Lifts:

Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

How To Do:
  • Lie face up on the mat and put your palms under your head with elbows wide open.
  • Spread the legs and raise them upwards keeping them joined at the heels and inhale.
  • Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
  • Hold this position for a few seconds and then slowly lower your torso in the mat.
  • Repeat this exercise 10 times at a stretch.
2. Flutter Kicks:

Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:
  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
  • With both legs extended and toes pointed lift your right leg off the floor.
  • And raise your left leg just a few inches off the ground.
  • Drop your right leg swiftly down so that it hovers a few inches off the ground.
  • And simultaneously raise your left leg up towards the ceiling.
  • Without pause, alternate back and forth.
  • Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.
3. Crunches:

This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.

How To Do:
  • Lie on your back with your knees bent, and your hands behind your head.
  • Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
  • Slowly, return to starting position.
  • repeat this process in sets of 5 or 10 and repeat as many times as you can.

The Criss Cross Pilates Exercise works your core. You can use a rope to ensure proper form. To get the full effect, make sure to keep your core tight throughout the exercise. The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.


How To Do:
  • Lie straight on the mat. Place the palms below the head with shoulders wide apart.
  • Bent the knees and pull it up to the sheens.
  • Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
  • Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
  • Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
  • Repeat the set 10 times and gradually increase it.
5. Exercise Ball Crunch:


This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:
  • Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
  • Place your hands on your chest or behind your head.
  • Contract your abs and lift your torso up and forward. lower back down.
  • The ball must remain stable during each contraction.
  • Inhale as you lower back down, and exhale as you crunch.
  • Perform 1-3 sets and repeat 12-16 times.


6. Rolling Plank Exercise:


The rolling plank trains your body muscles around the abdomen, hip and lower back.

How To Do:
  • Lie down on the mat or floor sideways. Support your body on right elbow and right leg.
  • The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
  • Keep the knees straight. The hips should also not be touching the ground.
  • Hold this posture for about 30 seconds. Once you are comfortable,
  • you can hold this position for about one to two minutes.
7. Vertical Leg Crunch:


How To Do:
  • Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
  • And then one knee that is crossed over the other.
  • Breathe in and then lift the upper body towards the pelvis.
  • Breathe out slowly. Do about 12-16 crunches for two to three sets.
  • Check out the video above on how to do vertical leg crunches.
8. Hip Lifts:

How To Do:
  • Lie on the floor with your arms by your sides.
  • Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
  • Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
  • Then return to the starting position. Repeat 15 times.


Get Rid of Saddlebags With These 9 Simple Exercises

The rolls of fat on a woman’s thigh, also called saddlebags, are mistakenly thought to be a part of the natural buildup of fat. They grow on your upper thighs making your pelvic area broader. Regular work outs targeting these areas can make them disappear. Don’t get discouraged if they don’t go away immediately or even within two weeks. Exercise must be done continuously if you wish to say farewell to saddlebags for eternity.

How To Burn The Fat On Your Upper Thighs?

1. Step Ups
Get yourself a steady stool or a sturdy block. They should be tall enough to place your calf and thigh at a ninety-degree angle when you put your foot on them. Start by standing straight and then lift one foot and place it on the block. Next, bring up the other foot and stand straight on the stool. Then step down using the foot that you began with. Next step down completely and resume your starting pose. Do thirty reps. You can vary this workout after you’ve done it for a fortnight. Always wear shoes so that you don’t end up hurting your toes.


2. Hip Dip On Side Plank


Though this is not easy for those who are just starting out, they really help with this particular part of your thighs. While lying on your side, slowly lift only your upper body using the support of your elbow till you reach a thirty-degree angle. Next gradually bring up your hips using both your elbow and your feet. Hold your body at thirty degrees for five seconds before lowering your hips. Repeat on both sides. Do it regularly for about four or five weeks.

3. Sumo Squats
Also called plie squats, avoid this exercise if you have serious problems with your spine. Begin by standing straight and keeping a distance of shoulder-length between your feet. Toes must be pointed a little away from your body.  Lower your body till the underside of your knees is perpendicular to your calves and thighs. Stay like this for a few seconds and then raise your body back up. Do this at least twenty times for one routine. Make sure you get a few minutes of rest after each set.

4. Donkey Kick


Get a yoga mat for this exercise so that your knees aren’t unnecessarily strained. Go down on all fours and keep your back straight. Lift your left leg up behind you, while keeping it bent, so that it is parallel to the roof. Stay in this pose for ten seconds and then bring your leg back down. Do these fifteen times with both legs. Don’t stretch too much immediately. You can stretch more as you get acquainted with it otherwise you might end up tearing a muscle.

5. Side Kicks
Effective for slimming down your body, start side-kicks by going down on your hands and knees. Ensure that your whole body is in a straight line. Keeping your thigh straight, raise your right knee and kick outwards. The raised leg must be parallel to the ground. Stay in this pose for a couple of seconds. Resume your initial pose by bringing your leg back. Do this for a minimum of fifteen times with each leg.

6. Jump Squats


Not only will you be burning a lot of calories, but jump squats also make your body look toned. Begin by lowering your body into a squat. Then, with your hands pointing upwards, jump as high as you can. When you land back, ensure that your landing flows into another squat. Start by doing thirty and do more after a couple of weeks. If you have back issues, be very careful with this exercise.


7. Booty Kick
Keep your hands on your hips and your feet wide and then, balance on one leg while kicking backwards with the other. Your knees must not bend throughout this process. The aim is to keep stretching your leg out behind you while holding your body straight. Resume your initial position but do not put your leg down. Kick back out once more. Keep repeating this exercise fifteen times and then switch to the other leg.

8. Superman Pose


Lie down on your belly on a clean yoga mat. Stretch your arms out in front of your head while keeping your knees straight and toes down. Count to three, breathe, and raise all four of your limbs at the same time. They must all be held straight. Maintain this posture for ten seconds. Then exhale and drop your limbs down.

9. Clam Series
Lying on your side, keep your hips and knees at a forty-five-degree angle. The upper part of your pelvis must be away from your face so that you can raise your lower pelvis from the floor. Maintain this pose, put your heels together and raise your top knee. Don’t allow your pelvis to shift. Do this on both sides.

These exercises will effectively get rid of the fat on your thighs. Follow them on a regular basis and notice the difference yourself!

7 Exercises That Will Transform Your Whole Body in Just 4 Weeks



Healing Blog found a set of exercises that will completely transform your body in just 4 weeks. You won’t have to spend money on a gym and special equipment — all you need is willpower and 10 minutes a day.

Plank


How to do it: Plank is an isometric (static) exercise where the rule is to hold your body correctly. Follow the example above: keep your back and legs straight without sagging or arching.


Results: If done correctly, the exercise works the abs, back, buttocks, legs, and arms. It also improves posture and general muscle tone.

Push-ups


How to do it: The initial position is a plank with straight arms. From there, lower yourself as far as you can. Make sure your back, pelvis, and legs form a straight line. Then slowly return to the initial position.

Results: Affects the chest, arms, and abdominal muscles.

Thigh and buttock muscles workout


How to do it: Stand on all fours, and stretch your left leg and right arm in a straight line. Then slowly bend them, and touch your right elbow to your left knee. Straighten up again, then change the arm and leg.

Results: Good for the torso and hip-bending muscles. It also strengthens most of the back muscles, the buttocks, and the waist.

Squats


How to do it: Place your feet shoulder-width apart, standing on your whole foot. Make as if to sit on an imaginary chair, with your knees and feet on the same line and your back kept straight. You can keep your balance by raising your arms in front of you. Then rise back up as slowly as you can.

Results: Strengthens muscles of the buttocks, thighs, and ankles.

Exercise for abs

How to do it: Lie on your back with your arms stretched above your head and your knees bent. Slowly raise your upper body with your arms straight, and touch your toes. Then slowly return to the initial position.


Results: Strengthens the core muscles and burns fat due to dynamics.

Abs + buttocks


How to do it: Prop yourself on your hands and feet to feel tension in your back. Raise one leg as high as you can, then start lowering your upper body without lifting the second heel off the floor.

Results: Strengthens the muscles of the waist, abs, and buttocks.

Waist


How to do it: Lie facedown on the floor with your arms bent at the elbow and placed beneath your head. Lift your upper body as far as you can. Stay in this position for a second, and slowly return to the initial position.

Results: Tones and strengthens the spinal muscles.

Do the following sets for 6 days: