The 10-Minute Lower Body Workout You Can Do Every Day

PERFORM THIS CIRCUIT 3 TIMES

1. Touchdown Lunge
TONES LEGS AND BUTT
1. Stand with your feet hip-width apart, hands on your hips. Bend your knees 45 degrees so that you’re partially squatting.
2. Take a giant step back with your left leg, bending both knees until your back knee grazes the floor. Simultaneously reach down and touch the floor next to your right foot with your right fingertips (your left hand shouldn’t touch the floor).

3. Push back to the starting position. Repeat then switch sides. To make it easier, instead of stepping back to the starting position, stay in the lunge position and simply straighten and bend legs to perform “stationary” touchdown lunges.
REPEAT 10 TO 16 TIMES EACH SIDE.

2. Deadlift
TONES LEGS AND BUTT
1. Stand with your feet hip-width apart, knees slightly bent, holding dumbbells in front of your thighs, palms facing in.
2. Keeping your lower back straight throughout the move, slowly bend at the hips, lowering the dumbbells toward the floor as far as comfortable possible. Keep the weights close to your body as you lower.

3. Return to the starting position. If you have lower-back problems, skip the dumbbells (and avoid this exercise altogether if it hurts).
DO 10 TO 16 REPS.

3. Sliding Side Lunge
TONES LEGS AND BUTT
1. Stand on a bare floor with your feet hip-width apart. Place a paper plate underneath your left foot. Shift your weight to your right leg and extend your arms straight out in front of you for balance.
2. Bend your right knee and squat back 45 to 90 degrees while sliding the foot on the paper plate out to the left as far as comfortably possible. Keep your right knee behind your toes as you lower.

3. Slowly pull the left leg back to the starting position wile straightening the right leg.
REPEAT 10 To 16 TIMES, THEN SWITCH SIDES.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2dMmvIv

The 10-Minute Upper Body Workout You Can Do Every Day

PERFORM THIS CIRCUIT 3 TIMES

1. Push and Plank
TONES CHEST, CORE, UPPER BACK, SHOULDERS, AND ARMS
1. Grab a light dumbbell in each hand and assume a modified push-up position with your arms extended, hands directly under your shoulders (the weights should be parallel to your body), your knees bent, and your ankles crossed.
2. Bend your elbows and lower your chest until your upper arms are parallel to the floor.
3. Press back to start, immediately rotating your body to the left and raising the right arm straight up toward the ceiling.
4. Return to start, and continue alternating arms. To make the move harder, perform it from your toes with legs extended.

PERFORM 10 TO 16 REPS EACH ARM

2. Triceps Dip Lift
TONES ARMS, SHOULDERS, CORE, AND BACK
1. Sit on the edge of a sturdy chair or hard sofa. Grasp the seat with your hands positioned wider than shoulder-width apart. Inch your butt off the sofa, keeping your legs bent and your feet flat on the floor, Bend your arms about 45 degrees.
2. Straighten your arms, tighten your abdominals and glutes, and lift your torso upward. Immediately raise your right arm straight up (balancing your weight on your left arm), bring it across your body, and reach over and touch the sofa by your left hand.
3. Return to the starting position, bending elbows again, and repeat to the opposite side. Continue alternating arms.

PERFORM 10 TO 16 REPS

3. Boat Curl and Press
TONES CORE, ARMS, AND SHOULDERS
1. Sit on a bench, holding a light dumbbell in each hand, arms hanging at your sides, palms facing forward. (The floor will do if there’s no bench available; in which case, place the weights at either side of your hips.) Lean back slightly, pulling your knees to chest height with your lower legs parallel to the floor; you’ll be balancing on your tailbone.
2. Curl the weights to your shoulders, then immediately rotate your wrists so your palms face forward and press the weights straight overhead.
3. Return to the starting position.

PERFORM 10 TO 16 REPS

from Diet & Weight Loss – Reader's Digest http://ift.tt/2dPxb4t

12 Vitamin Mistakes You Might Not Realize You’re Making

Unless your doctor recommends one for a specific reason, this is a daily habit worth skipping. "For the most part, multivitamins are a poor investment....

from Diet & Weight Loss – Reader's Digest http://ift.tt/2faKZfD

5 Reasons Why You Don't Need To Count Calories

Since the 1970's and to this very day the conservative message has been that you need to eat less and move more, or simply that you must expend more calories than you consume. There is five problems with this advice. All the blame and responsibility is laid squarely at your feet. So it's all your fault that you are overweight, this allows government and medical authorities to be proud of their sad efforts. Sticking to this same tired old line for over 40 years is just laziness and ineptitude. Unless you have a laboratory at your disposal it is very difficult to count calories accurately within about 300 per day. Plus counting calories will not only do your head in but it will make you a social bore. Not only that you will stop enjoying food and meal times may become stressful.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2eJvYA0

13 Foods with Way More Salt than You Realized

Cottage cheese with fruit is an old school favorite. Those creamy curds are chuck full of protein and calcium but if you're striving to have a low...

from Diet & Weight Loss – Reader's Digest http://ift.tt/2dOzC6Z

The 10-Minute Ab Workout You Can Do Every Day

PERFORM THIS CIRCUIT THREE TIMES

1. Extensions
TONES BACK AND GLUTES
1. Lie facedown with your arms at your sides, hands on outer thighs.
2. Keeping your head and neck in a straight line, lift your torso off the floor as far as comfortable possible. Pause and return to the starting position.
3. Next, keep your torso on the floor and contract your glutes (your buttocks muscles) and lift your legs off the floor as high as comfortably possible. Pause and return to start.
4. Finally, lift your torso and legs simultaneously. Pause and return to start.

PERFORM 6 TO 8 REPS

2. Rear Lifts
TONES ABDOMINAL MUSCLES
1. Lie on your back with your arms at your sides, palms down. Keeping your legs extended and your feet flexed, lift your legs off the floor so they form a 90-degree angle with your body. (If you have tight hamstrings or a history of back pain, bend your knees about 45 degrees.)
2. Keeping your upper body stable, contract your abs and lift your butt off the ground. Hold. Lower to the starting position.
3. To tone your oblique muscles at the same time, twist your hips to the right as you lift your butt off the ground. On your next rep, twist to the left side. Rotate between right and left twists as you go through your set.

PERFORM 10 TO 16 REPS

3. Rolling Like a Ball
TONES CORE
1. Sit on the floor and hug your knees to your chest. Balancing on your tailbone, lift your feet, pointing your toes.
2. Pull your abdominal muscles in and roll back onto your upper glutes and lower back.
3. Contract your abs and pull yourself back to the starting position. If the move is too difficult, loosen your arms, so your knees are pulled less tightly to your body. Keep it to a small range of motion if necessary.

PERFORM 10 TO 16 REPS

from Diet & Weight Loss – Reader's Digest http://ift.tt/2ewwctV

The 10-Minute Yoga Workout You Can Do Every Day

PERFORM THIS CIRCUIT 3 TIMES

1. Sweeping Forward Bend
WORKS BACK, ARMS, AND LEGS
1. Stand tall with your get together, arms down at your sides, palms facing forward. Sweep your arms out to your sides and overhead, stretching tall.
2. Bend forward from the hips (bend your knees if you need to) and push your tailbone back, while you sweep your hands back out to the sides and down to the ground, placing your fingertips under your feet. Allow your head to hand, and breathe deeply and evenly while contracting your quads to help relax and lengthen the hamstrings.
3. Hold. Then bring your hands to your hips, press your tailbone down, and hinge back to a standing position with a long, straight torso.

HOLD 30 TO 60 SECONDS

2. Cobra
WORKS ABS, ARMS, CHEST, AND BACK
1. Lie face-down with your feet together, toes pointed, and your hands on the floor, palms down just in front of your shoulders.
2. Lift your shin and gently extend your arms, contracting your glutes and lifting your upper body off the floor as far as comfortably possible.
3. If you feel any strain in your back, alter the pose so that you keep your elbows bent and your forearms on the floor.

HOLD 30 TO 60 SECONDS

3. Gate
WORKS LEGS, ARMS, AND CORE
1. Kneel on the floor with your knees hip-width apart. Stretch your left leg out to the left side and turn the foot so the sole is flat on the floor, toes pointed to the left. Keep your right knee directly below your kip. Align your left heel with your right knee. Turn pelvis to the left so the right hip comes forward. Turn upper torso to the right. Point kneecap to ceiling.
2. Move arms out parallel to the floor with your palm facing down. Bend left over the left leg and place your right hand on your shin, ankle, or floor along the outside of your left leg. Contract the left side of the torso and stretch the right. Place your right hand on the outer right hip and push your pelvis toward the floor. Slip the hand up to the lower right ribs then left toward the shoulder.
3. Sweep your right arm over the back of your right ear. Without pushing your right hip, roll it slightly forward and turn the upper torso away from the floor.
4. Inhale as you return to the starting position.

HOLD 30 TO 60 SECONDS

from Diet & Weight Loss – Reader's Digest http://ift.tt/2dJnjxP