How To Get Rid of Inner Thigh Fat

8 top fitness experts share their go-to move for slim, sculpted hips and thighs
Cossack Squat:
This exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle, says Jon-Erik Kawamoto, strength coach and owner of JKConditioning.

To do it: Stand with feet much wider than shoulder width, arms relaxed by sides. Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance).

Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete one rep. Do 2 to 4 sets of 8 to 12 reps.

Criss-Cross Power Jacks:
This move effectively targets the inner-thigh muscles while also engaging your whole body and increasing heart rate (meaning more calories burned!), says Jessica Matthews, exercise physiologist at theAmerican Council On Exercise.

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Total Body Home Workout ..

       Hi Everyone !

Today i will give "Total Body Home Workout", you can it at your own home as no equipments is required for that workout, you just need of "Resistance band".Within a month you will have Abs, beautiful upper and lower body shape.

That resistance band is that the tension increases as you stretch them, so the exercise gets harder as you move through the range of motion, challenging your muscles in a different way than weights do. That helps you get stronger faster. Plus, they’re light, so you can tuck one in your bag when you travel. Add these moves to your routine and you’ll look like a million—for only a few bucks!

EXERCISES:

1. Arm (Biceps), Hips and Butt Exercise

Step 1: Starting position is standing, the center of the band under your left foot. Hold one end of the band in each hand, dumbbell (1kg) as well, arms bent at the elbows, and the back straight.

Step 2: Take a big step backward with your right leg, bending both knees to lower into a lunge with your left knee directly over your ankle. Press your arms out in front of your chest, palms facing up. Bend your arms back and then lower. Do 8 to 12 reps per side to complete a set.

2. Arm (Triceps), Stomach and Butt Exercise

Step 1: Attach one end of the band to a radiator or to the middle of a door, the other end in the left hand with dumbbell (1kg).

Step 2: Kneel on the floor and get into hands and knees position, about 3 to 4 feet away from the door, facing the door. Keep your back straight and head straight. Start with your active elbow tight to your body and hand right below your chest.

Step3: Straighten your arm until your hand is right beside your hip, and in the same time bend your right leg. Do 10 reps per side to complete a set.

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How to use coconut oil for a healthy beautiful hair

Coconut oil is used for many years in India and other parts of Asia as a hair treatment. Used as a hair treatment and / or conditioner, coconut oil is worldwide recognized for its benefits against dry and damaged hair and is an excellent treatment against dandruff.

Making a good quality hair treatment with coconut oil is fun and easy to do. Here’s how to proceed:Use virgin coconut oil, which is made from fresh coconut core, rather than a refined coconut oil, which doesn’t preserve its nutrients.

After you have brushed your hair, put coconut butter oil in a glass. Put the cup in a pot with hot water to melt it slowly. Even though coconut oil is liquid in tropical climates, it solidifies at temperatures below 25 degrees Celsius.

You can add a few drops of essential oils, like rosemary, tea tree or cedar oil if you want a treatment against dandruff or to stimulate hair growth. A few drops of lavender oil can be used if you wish to feed dry hair.

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Baking Soda Mask That Will Transform Your Complexion Radically

Baking soda gives this mask a number of amazing features. This mask exfoliates the skin, removes dead skin cells layer and cleans the skin properly. Also, this mask makes your skin softer, smoother, cleaner and fresher from the first use.Honey has antibacterial properties, making it ideal for treating and preventing acne naturally. Because is full of antioxidants, honey is great for slowing the aging process.

It has a gentle action, being the proper ingredient even for very sensitive skin. Honey rejuvenates your pores and brightens the skin, providing a younger appearance.

Ingredients:

• 4 tablespoons of baking soda

• 1 tablespoon of honey

• 2 tablespoons of water (or less, depending on the desired consistency)

Preparation:

Step 1

Pour baking soda into a clean glass container then add honey over it. Gradually pour small amounts of water and mix vigorously to get a thick paste.

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What to eat/what not to eat

Flat-Belly Smoothie 5 mins to cook, serves 1

Forget doing another set of crunches at the gym. Sip on this deliciously sweet smoothie packed with ingredients that fight belly fat and reduce bloating — all for under 300 calories.

INGREDIENTS
3 ounces vanilla nonfat Greek yogurt
1 tablespoon almond butter
1/2 cup frozen blueberries
1/2 cup frozen pineapple
1 cup kale
3/4 cup water

DIRECTIONS
Place all the ingredients in a blender, and mix until smooth.
Enjoy immediately.

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How Long To Nap For The Biggest Brain Benefits