The Shape of Your Legs Can Tell You What You Are In a Relationship

The Shape of Your Legs Can Tell You What You Are In a Relationship

The Shape of Your Legs Can Tell You What You Are In a Relationship

When men like women they spend a lot of time observing that lady and they often try to find more about her. From her physical appearance to what kind of movies or music she likes.

Understand the body language and the human anatomy we can get a clear picture of what kind of women or men we’re looking at.

In today’s article, we will talk about how The shape of a woman’s legs can tell a lot about her. You will be surprised how true this perception might be. The shape of the legs can also define the woman’s sexual behavior.

You can try this for yourself first. You just need to place your feet very close to each other and look at yourself in the mirror. 

 

Type A

The legs are contiguous and there is only one gap between them, starting from the ankles and ending a little higher than the middle of the calves. It is believed that the smaller the gap between the legs, the more comfortable that person is in bed.

These women are very gentle and they attract men with their femininity and tenderness. Furthermore, they’re very shy and don’t like to take the initiative for a conversation with new people. It is recommended for women with such legs to be more interactive.

 

Type B

The legs touch each other only at the ankles. This kind of women loves new adventures and experiences. When it comes to intimacy, they love trying new things and think of it as a game. They’re very brave and like to take the lead in a relationship. However, sometimes such courage can scare some men immediately. This is why balance is the key to such situation.

 

Type C

When the thighs are close to each other, but the tibias don’t touch. Such women are very gentle and love the romance. If you give them some space they can easily turn into wild cats and rock your world.

 

Type D

The legs touch each other at the upper thighs, at the knees, calves and ankles. This is one of the most widespread shapes of legs.

These women like the traditional way of doing things even when it comes to bed. They definitely don’t like to experience new things, however, if their partner wants to try something new, they will support them.

Men like such women because of their ability to give them confidence. Besides, such slim legs are quite attractive.

Do This For 15 Minutes Before Going To Bed It Can Change Your Skin Complexion Overnight

Do This For 15 Minutes Before Going To Bed It Can Change Your Skin Complexion Overnight

Do This For 15 Minutes Before Going To Bed It Can Change Your Skin Complexion Overnight

There are many different ways to brighten your complexion, but the majority of them entail applying makeup.

This makes the skin dependent on these commercial products and prevents it from naturally becoming healthier from within.

These products can occasionally have a detrimental long-term impact. Natural components are far more affordable and naturally produce superior outcomes than these cosmetic products. Here are a few of these remedies:

 

1. Aloe Vera Gel and Honey

Ingredients

  • Aloe Vera Gel – 1 Tablespoon
  • Honey – 1 Tablespoon

Method

  1. In a bowl, mix the honey and aloe vera gel. Make sure that the ingredients are well combined.
  2. On a cleansed face, apply this mixture properly. Keep it away from the eyes and mouth region.
  3. Leave it on for 15-30 minutes and then rinse it off.
  4. Repeat this process once every night for the most effective results.

 

2. Gram Flour and Rosewater

Ingredients

  • Gram Flour – 2 Tablespoons
  • Rose Water – 3 Teaspoons

Method

  1. In a bowl, add the gram flour and rosewater. Mix well so that a smooth paste is formed.
  2. Wash the face with cool water.
  3. Apply this mix on the face and leave it on for 20 minutes.
  4. Rinse it off with lukewarm water and pat dry.
  5. Repeat this process three times a week, preferably during night time, for the most efficient results.

 

3. Orange Peel and Yoghurt

Ingredients

  • Powdered Dried Orange Peel – 1 Tablespoon
  • Yoghurt – 1 Tablespoon

Method

  1. In a container, mix the dried orange powder in the yoghurt.
  2. Make sure the ingredients are mixed well to obtain a smooth paste.
  3. On a washed face, apply this mix and leave it on for 20 minutes, at most.
  4. Rinse it off with water.
  5. Repeat this process twice a week preferably before going to bed.

 

4. Lemon Juice and Almond Oil

Ingredients

  • Lemon Juice – 2 Teaspoons
  • Almond Oil – 2 Tablespoons

Method

  1. In a bowl, pour the almond oil and squeeze in the lemon juice.
  2. Mix it well so that the ingredients are well incorporated.
  3. Wash the face and then apply this mix.
  4. Leave this mask overnight and then rinse it off the next morning.
  5. Repeat this process every night for the best results.

 

5. Tomato and Milk

Ingredients

  • Milk – 2 Tablespoons
  • Medium-sized Tomato – 1
  • Cotton Balls – 5

Method

  1. Cut the tomato into big chunks and place it in a blender. Add the milk to it.
  2. Blitz it up to form a smooth paste. Add more milk if the paste is too thick.
  3. On a cleansed face, using cotton balls, apply the mix on the face.
  4. Let it dry up and then add another layer on top of it.
  5. When this dries up, add a third layer and leave it on overnight.
  6. Rinse it off with cold water the next morning.
  7. Repeat this process twice a week for the best results.

 

Tip

It is highly advisable to first conduct a patch test, before attempting any of the above-mentioned home remedies. In this, the same remedy can be applied on a smaller section, in smaller amounts, of the skin. This is done so as to understand whether the skin is allergic or not to any of the used ingredients.



She Rubs Aloe Vera On Her Hair. What Happens After 5 Minutes Will Surprise You!

She Rubs Aloe Vera On Her Hair. What Happens After 5 Minutes Will Surprise You!

She Rubs Aloe Vera On Her Hair. What Happens After 5 Minutes Will Surprise You!


If you think your hair does not grow as fast as other people’s, then this article is for you. We are going to write about an amazing Indian formula for fast hair growth and you are going to love it. This recipe is easy, simple, and effective.

First you will need some coconut oil and some castor oil which you can find in almost any store. Then, get some vitamin E capsules which you can find in some medicine shops, and some Aloe vera leaves and a bowl.

Start by cutting the aloe vera leaf. Remove the thorns and slice it very nicely from the center. Then, run a knife or a fork through the gel for a few times so you can scrape the gel very easily.

Now take the leaf and massage it on your scalp. You can massage it randomly and then use your fingers to make sure that your entire scalp is covered very well.

Next, take about 1 tablespoon of castor oil and to that add about one and a half to two tablespoons of coconut oil. Now, take one vitamin E capsule and very gently pierce it with a needle or anything that is pointy.

Take this oil mixture and place it in a bowl with hot water. Don’t place this oil directly on fire or microwave because it can be extremely dangerous and to catch fire.

After 5 minutes your hot oil should be ready to be applied to your hair.

Simply take this oil on your fingertips and massage it into your scalp like you would do any regular head massage. Do it for 5 minutes.

After those 5 minutes you can rest your head on any comfortable surface and you can use a pillow too. Start massaging your scalp very gently. This is very important because it improves blood circulation and helps hair growth. Do this for 2-3 minutes. Once you are done, just tie your hair up in a very tight braid.

Leave it overnight and wash off your hair the next morning.

A very good idea is to just store this mixture in a bottle and apply it 4-5 times a week. By doing this method, your hair growth will definitely increase by 40-50 percent. You will notice big difference very soon
8 Foods to Indulge in as a Diabetic

8 Foods to Indulge in as a Diabetic

8 Foods to Indulge in as a Diabetic

It might surprise you, but diabetes does not mean you have to stay away from all food like it is a poison. There are some really great foods to indulge in as a diabetic and some even help you manage your blood sugar!

 

 8 Foods to Indulge in as a Diabetic

Cinnamon- Cinnamon has some amazing effects on some people when it comes to managing blood sugar. It can actually help you if you eat it daily to keep your numbers in check. So make sure to sprinkle it wherever you can. It tastes great on cereal, in coffee and even just on some fresh fruit.

 

Oats- If you like oatmeal, you are in luck. While you may not think oats are a good thing to eat as a diabetic, they are actually a great way to start your day because they contain a lot of fiber that helps break down carbs in your system over a longer period and allowing your body to digest them easier.

 

Greens- While some vegetables can be high in carbs (think corn, squash and potatoes), others are very low in them and like oats, contain a lot of fiber to help you manage your sugar levels. Good choices include spinach and green beans.

 

Seafood- Salmon and seafood are amazing for a diabetic diet. They contain omega-3’s which are great for heart health. Since many diabetics suffer from heart disease related conditions, it’s a good idea to load up on these meats at meals as they don’t contain hardly any carbs and are high in protein.

 

Berries- Berries are the best fruit snack you can enjoy as a diabetic because out of all fruits, they contain the fewest amount of carbs and also have a lot of healthy fiber.

 

Beans- These are carbs, but they are complex carbs so they won’t raise your levels as fast as a piece of bread would. They also are fiber-full and will help your body digest any carbs you eat with them. Beans are great for stretching out meat in meals as well, so they really help budgets.

 

Plain yogurt- Yogurt contains a good amount of protein to balance out the carbs in it so it can help you stay full longer while controlling your blood sugar levels. This is a great snack mid-morning! Be sure to not get the sweetened kind as it contains a lot of sugar. Instead, if you really hate the taste of plain yogurt, add in some berries.

 

Avocado- While many people shy away from it, avocado is actually a great fat to have since it contains the heart healthy monounsaturated kind. Plus, it has been shown in some diabetics that a diet with many monounsaturated fats and complex carbs can actually help with management of the disease.

What are some of your favorite foods to indulge in as a diabetic?

How to get rid of Blackheads naturally

How to get rid of Blackheads naturally

How to get rid of Blackheads naturally

Blackheads are scientifically known as Open Comedo. This problem happens to both men and women. Blackheads are small bumps that appear due to pores becoming clogged with oil, impurities and dead skin. They are type of acne that usually form on the face, we often see it on our nose, chin, and cheeks, but they can also appear on the back, chest, neck, arms, and shoulder.

Blackheads are not included in the health issues but it really looks weird and dirty. It simply interfere your beauty statement and gives your face an unpleasant appearance.

The good news are that there are many effective ways to remove blackheads, ( even the stubborn ones). In this article I’m going to share with you some ingredients that you can easily find in your kitchen and use to get rid of blackheads.

 

Honey and Flour

Honey is both antibacterial and antiseptic, properties that help remove blackheads by destroying germs or impurities that clog pores. Honey also acts as a natural antibiotic, helping to pull dirt from the pores of the skin to clear blackheads as well as tightening and hydrating the pores for a clear complexion. This mask is very easy and it will give you fast results.

 

Ingredients

  • 1 tablespoon of flour
  • 1 teaspoon of warm water
  • 1 teaspoon of honey

 

Directions

  1. Mix all the ingredients together until you get a sticky and consistent paste. If the mixture is too thick, add water as needed.
  2. Take a post-it note and cut it into stripes. Use the mask as a glue and pass the strips on the area you want to eliminate the blackheads.
  3. Leave the strips on your face for 10 minutes and then remove them and rinse your face with warm water and apply your favorite moisturizing cream

 

Honey and Baking Soda

Baking soda is an excellent exfoliator to scrub away dead skin cells, leaving the skin soft and smooth. Baking soda neutralize the skin`s pH, which encourages the skin to produce less oil, and this is very essential to get rid of blackhead.

 

Ingredients

  • 2 tablespoons of baking soda
  • 1 tablespoon of honey

 

Directions

  1. Mix the two ingredients together until you get a sticky paste,
  2. Massage the mix on your face and leave it on for 10-15 minutes
  3. Wash your face with lukewarm water and then apply a moisturizing cream

 

Honey and Cinnamon

Cinnamon is an antibacterial  spice that can be used to make an aromatic face mask that offers all sorts of benefits to the skin including the removal of blackheads. It also helps to eliminate flaky skin, as well as acne, and it can be used as a body scrub for a smoother and more glowing complexion.

 

Ingredients

  • 1 teaspoon of honey
  • 1 tablespoon of Cinnamon powder
  • Cotton Balls- as required

 

Directions

  1. Mix honey and cinnamon powder to make a smooth paste.
  2. Apply the paste on the area you want to remove the blackheads.
  3. Put the cotton ball on that area for about 5 minutes, and then take  it off, and you will notice that the blackheads will stick on that cotton ball.
  4. Wash your face with cold water and then apply a moisturizing cream

 

Baking Soda  and Lemon Juice

Lemon juice contains citric acid which works as a natural astringent to remove dead skin, making it perfect for unstopping clogged pores. Lemon is also rich in vitamin C, an antioxidant that stimulates collagen production to improve skin health and reduce scarring acne.

 

Ingredients

  • 1 tablespoon of lemon juice
  • 1 tablespoon of baking soda
  • 1 teaspoon of honey

 

Directions

  1. Blend the ingredients all together until you get a good paste.
  2. Use a cotton swab to apply the paste on the areas you want to eliminate the blackheads
  3. Let this mask sit on your face for 10 minutes
  4. Rinse off your face with lukewarm water and apply your moisturizer.

 

Egg white and Paper strip

Egg whites are rich in protein and albumin which offers skin toning properties and helps to promote wrinkle-free skin. Due to their ability to tighten the skin and minimize pores, using egg whites is especially good for oily skin and reduces the chances of future blackheads while also removing current blackheads at the same time.

How To Use Coconut Oil To Stop Your Hair From Falling Out, Thinning Or Going Gray

How To Use Coconut Oil To Stop Your Hair From Falling Out, Thinning Or Going Gray

How To Use Coconut Oil To Stop Your Hair From Falling Out, Thinning Or Going Gray

People in southern India ingest this oil. Yes, they live a healthy lifestyle.

I will force you to add coconut oil to your diet; however you can topically apply it on skin and hair.

You can’t ignore its beauty benefits.

Only use virgin coconut oil, as it is packed with essential nutrients that your scalp needs. Melt solid coconut oil before using it on your skin or hair.

 

8 Amazing Benefits of Coconut Oil

#1. Hydrates Your Hair

Be it skin or hair, they need to be moisturized regularly.

Recent studies state that massaging with coconut oil will improve moisture absorption to great extent, when compared to other hair products.

It avoids dry scalp, itching and ailments like psoriasis.

  • Wash your scalp to remove impurities.
  • Towel to remove moisture.
  • When the hair is still damp, apply coconut oil over the scalp.
  • Make sure that you massage your scalp gently.
  • Allow it to dry naturally.
  • Rinse it off in the morning.

 

#2. Prevents Hair Loss

An Ethnobiology and Ethnomedicine journal states that coconut oil has been used for hair growth from centuries.

Assorted vitamins in the oil help to strengthen hair follicles and promote its growth.

  • Mix 2 tbsp of aloe vera gel with required amount of coconut oil.
  • Apply the mixture on prewashed scalp.
  • Wrap your head with a cap.
  • Rinse it off in the morning.

 

#3. Avoid Grey Hair

Anti-aging abilities packed in coconut oil and olive oil can help to prevent premature aging signs.

Apart from that regular application of this oil will make your hair black and strong.

  • Mix coconut oil with olive oil or hibiscus rosa sinensis.
  • Apply it on your hair and rinse it off with water after 15 minutes.
  • You can skip other oils and try coconut oil.

 

#4. Avoid Dry and Frizzy Hair

Dry and brittle hair is main reason behind frizzy hair.

Hydrating ability exhibited by coconut oil can avoid this cosmetic issue.

  • Initially wash your hair to avoid pain.
  • Apply coconut oil mixed with olive oil on your curly hairs.
  • Allow it to dry naturally for overnight.
  • Rinse it off in the morning.

 

#5. Reduce Dandruff

Antibacterial and anti-dandruff abilities packed in coconut oil can help you out.

Its moisturizing property avoids dryness and other ailments like eczema and psoriasis.

  • Apply coconut oil over the scalp and wrap your head with cap.
  • Rinse it off in the morning.
  • You can initially cleanse your scalp with lemon juice and then rinse it off with water before applying coconut oil.

 

#6. Remove Lice

Products available in the local market that are touts to kill lice include harsh chemicals.

Instead, you can rinse hair with apple cider vinegar and then apply coconut oil for moisturizing.

 

#7. Repair Damaged Hair

Vitamins and hydrating abilities housed in coconut oil strengthens your hair from its root.

Lauric acid and other essential fatty acids residing in this oil supply essential nutrients for hair strands to make it stronger.

 

#8. Detangles Hair

Apply coconut oil regularly and it will avoid tangles.

This POWERFUL 2-Ingredient Mixture Will Help You Get Rid of Cellulite, Varicose Veins, Stretch Marks and Muscle Ache!

This POWERFUL 2-Ingredient Mixture Will Help You Get Rid of Cellulite, Varicose Veins, Stretch Marks and Muscle Ache!

This POWERFUL 2-Ingredient Mixture Will Help You Get Rid of Cellulite, Varicose Veins, Stretch Marks and Muscle Ache!

Ladies, how are you today?! We really hope you’re doing great, because in this article we’re going to show you how to make the most powerful 2-ingredeint remedy which will help you get rid of cellulite, varicose veins, gout and muscle ache. Sounds amazing, right?! Well, yes it is and it’s very simple. You just have to take a look at the article below and find out more about this. But first, we would like to say a few words about cellulite. A quick question – do you know what’s cellulite? Cellulite is made up of water, fat and cellular waste and generally appears on the thighs and hips. Cellulite appears as a series of bumps and ripples on the skin and affects approximately 90 percent of females 18 and over. According to the experts, the most common causes are: caffeine, alcohol and processed, fatty and fried foods. Many natural health practitioners believe that cellulite can be treated with some simple, natural remedies that can be made from ingredients purchased from your local grocery or health food store.

 

Many experts around the world say that one of the best homemade remedies against cellulite is rosemary alcohol – for external use! Yes, and they also say that this is a great way to benefit from the amazing properties of this wonderful plant. The best thing about this remedy is that it’s very simple and easy to make! Rosemary still grows in our forests, gardens, and can even grow it in a pot at home. It is important to choose rosemary that has not been treated with chemicals and it’s grown away from contaminated areas. Yes, you can make your homemade alcohol rosemary or you can buy one in the closest pharmacy or local health store. Note: you should consult with a health care professional before beginning use of a natural remedy.

 

People use alcohol rosemary to treat different health problems, such as:
  • Circulatory problems, varicose veins, heaviness of legs
  • Against cellulite
  • Rub their neck
  • Bumps and bruises
  • Muscle aches, joint pain, rheumatism, lumbago, sprains
  • Against hair loss
  • Against colds and flu
  • Prevent hair loss

 

Note: you should consult with a health care professional before beginning use of a natural remedy:

  • 1 sprig fresh rosemary, leaves and flowers
  • Alcohol (for wounds)
  • 1 glass container

 

Directions:

  1. You can use fresh plant (leaves and flower). Or, you can use dried plant! But, the results won’t be the same.
  2. Fill a glass container with freshly picked rosemary.
  3. Slice it in small pieces and add it in the glass container!
  4. Once you have filled the container with the ground, cover it with alcohol (96°) (sold in pharmacies) and close the container.
  5. Leave this remedy in a dark place and let it sit for 15 days.
  6. You can leave it up to 40 days, but generally 15 days is more than enough.
  7. After 15 days, strain the liquid and keep it in a dark glass container!
  8. Use it externally on the affected areas!
  9. Get ready to be amazed by the results!

Ladies, we really hope you enjoyed this article and don’t forget to share it with your friends and family. Thank you and have a good one!

The Silent Killer Of Fat And Overweight, You Can Lose Weight Like Crazy Without Realizing It

The Silent Killer Of Fat And Overweight, You Can Lose Weight Like Crazy Without Realizing It

The Silent Killer Of Fat And Overweight, You Can Lose Weight Like Crazy Without Realizing It

A healthy weight loss strategy is one of the most challenging things any woman must do. Many people undertake risky operations and diets, but these aren't always the best choices. Thus, we will demonstrate how to lose weight easily and healthily in this post.

Sedentariness is frequently the cause of our extreme weight gain. Sitting all day at work causes us to gain extra weight. Additionally, we rarely exercise after working out and instead settle down to watch TV.

However, there is a hit called “the killer of overweight” which can help you to lose weight quickly. You can lose up to 3 kg in just two days . Its main purpose is to burn fat in the most difficult areas such as belly, back and legs. It should be taken 30 minutes before breakfast 2 or times a week.

 

Ingredients:

  • Small tomatoes (4 units).
  • Lemon juice (6 tablespoons).
  • Garlic (4 cloves).
  • Ice cubes (6 units).
  • Mineral water (0.25 liters).

 

Preparation and Use:

First, you must thoroughly wash all the ingredients. Then you should put them in a blender chopped into small cubes and mix them well until you get a nice homogeneous mixture.

For best results, you should take this drink 30 minutes after your breakfast 2-3 times a week.

Tomatoes are rich in lycopenes and antioxidants that naturally purify our body. In that way, we can eliminate toxins that prevent us from losing weight, as well as toxins that harm our health.

In addition, garlic is well known for its different beneficial properties for our health.It helps us burn calories while taking care of our overall health.

But, you must know that this recipe will not lose weight by itself. It should be accompanied with a balanced diet with fruits, cereals, green tea, vegetables, etc . In addition, you must avoid at all costs the consumption of sugar.

Do not keep waiting and start losing weight quickly with this recipe. In a short time, you will get excellent results and believe me you will be more than amazed!

Your Hair Will Grow Like Crazy And You’ll Have Eagle Eyesight: Eat 3 Tablespoons A Day And You’ll Witness A Miracle!

Your Hair Will Grow Like Crazy And You’ll Have Eagle Eyesight: Eat 3 Tablespoons A Day And You’ll Witness A Miracle!

Your Hair Will Grow Like Crazy And You’ll Have Eagle Eyesight: Eat 3 Tablespoons A Day And You’ll Witness A Miracle!

There are many people who are suffering from problems like poor eyesight or hair loss and they aren’t sure how to treat. Both problems are a result of the aging process and they can be treated naturally. Eating a mixture of certain ingredients is going to significantly improve your vision and make your hair grow to like it has never before.

The remedy that we will present you today can significantly improve your health and treat the above-mentioned problems.

Here’s what you will need to prepare it:

 

Ingredients

  • 3 garlic cloves
  • 1 kg. honey
  • 4 lemons
  • 200 gr. flaxseed oil

 

The method of preparation:

You need to peel the garlic cloves and mix them the in the blender with the lemons. After that, add the flax seeds and the honey and mix everything until you get a homogenous mixture. You need to pour the mixture into a jar afterward, close it and keep it in the refrigerator. Consume one tablespoon of it 30 minutes before the meals three times a day. The mixture works like a charm and is going to make your hair grow like a crazy while it will also help you improve your vision. Try it yourself and you will definitely be amazed by the results!

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend or sharing it on Pinterest.

Best Arm Exercises for Women to Lose Arm Fat In Just One Week

Best Arm Exercises for Women to Lose Arm Fat In Just One Week

Best Arm Exercises for Women to Lose Arm Fat In Just One Week

This workout will help you to sculpt shapely, sexy, toned arms and will also target your shoulders and back with a variety of exercises to ensure you target all the different muscle fibres. The more ways you target your arms, the better shape you’ll achieve.

 

You want to ditch the arm flab and sculpt yourself a pair of sexy, shapely arms. That requires a combination of:

  1. Reducing fat (to reduce size and jiggle)
  2. Toning arm muscles (to increase shape and firmness)

First off, it is impossible to “spot reduce”, that is to lose fat from a specific area. When you do exercises that target a specific area, you’re actually targeting the muscles (not fat!) in that area. That means you’re doing step 2, which is increasing the shape and firmness of your arms by toning your arm muscles. That will get you some results, but fighting jiggly arms requires more than just spot exercises!

To get the amazing arms you want and to ditch that flab from the back of your arms, you must also do step 1 (reducing fat). Therefore, be sure to include regular cardio workouts in your training routine, eat a healthy, balanced and nutrient-rich diet, and get at least six to eight hours of sleep to allow your body to repair and recover.

Not only will this workout help you to sculpt the sexy arms you’re after, but will also help build strong, shapely shoulders and upper back, which will also significant improve your posture and pull your shoulders back, helping to flatten your stomach.

 

SETS, REPS AND FREQUENCY

This workout should be done in sequence. Aim to do 8 to 12 repetitions with moderately heavy weights.

 

1. BICEPS CURL

BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

  • Hold a weight in each hand and stand with your feet shoulder-width apart.
  • The palms of your hands should be facing forwards.
  • Bend your elbows, bringing your lower arms up towards your shoulders.
  • Lower your arms slowly back and with control to the starting position.

TIP: Make sure you keep your elbows close to your sides.

 

2. ALTERNATING HAMMER CURLS

BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

  • Hold a weight in each hand and stand with your feet shoulder-width apart.
  • Keep your arms slightly bent and the palms of your hands facing inwards towards your body.
  • Slowly bring your right arm up towards your shoulder.
  • Slowly lower the weight back down
  • Repeat movement with your left arm.
  • Continue to alternate movement between your right and left arms.

TIP: Keep your movements controlled, don’t use momentum/ swing your upper body during the movement. Also, make sure you keep your elbows close to your sides.

 

3. RESISTANCE BAND BICEPS CURL

BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

  • Place your feet on the resistance band.
  • With your arms down, grab the ends of the exercise band with your hands, holding it tout. The resistance bands should not be slack, there should tension in the bands.
  • Curl your arms up towards your shoulders, such that you’re pulling/ stretching the bands.
  • Lower your arms slowly and controlled.

TIP: Keep your elbows close to your sides. Don’t let the resistance band bounce back, keep your movements controlled.

 

4. DIPS

BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT:

  • Sit on a chair or bench. With your arms straightened, place your hands on the chair/ bench next to your butt.
  • Extend your legs straight out in front of you. Now, lift your bottom off the bench. This is your starting position.
  • To do the exercise, bend your elbows and lower your butt towards the floor.
  • Push up until your arms are straight again and repeat.

TIP: If you want to make this exercise a little easier, instead of straightening you legs, keep them bent.

 

5. TRICEPS KICKBACK

BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT:

  • Kneel down on your hands and knees. Grab a weight in your right hand. Raise your right elbow until your upper arm is at the same level with your back. This is your starting position.
  • Move your raised arm backwards until your hand, elbow and shoulder have formed a straight line.
  • Slowly and with control bring your lower arm back down to the start position.
  • Repeat one set on the right arm before switching to the left side.

TIP: Keep your elbow your elbow steady and in the same position throughout the movement. Don’t lock your elbow in the straightened position.

 

6. SEATED OVERHEAD TRICEPS EXTENSION

BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT:

  • Sit on a stability ball (or chair), and grasp one dumbbell with both hands.
  • Extend your arms up to the ceiling, keeping them close to your ears. This is your starting position.
  • Bend your elbows, bringing the dumbbell behind your head until it touches your shoulders.
  • Straighten your arms, bringing the dumbbell back up to the ceiling.

TIP: Do not lock your elbows when you have your arms straight. Make sure your do the full movement (ceiling to shoulders) to target your triceps.

 

7. DIAMOND PRESS-UP

BODY PART TARGETED: REAR UPPER ARMS (TRICEPS), CHEST (PECTORALS) & SHOULDERS (DELTOIDS)

EXERCISE MOVEMENT:

  • Kneel down on your hands and knees. Place your hands close together, and form a diamond shape with your index fingers and thumbs.
  • Bend your elbows and bring your upper body down to the ground. Keep your back straight and keep hands in the same position.
  • Straighten your arms to push your upper body back up to the starting position.

 

8. REVERSE GRIP BENT-OVER ROW

BODY PART TARGETED: SHOULDERS (DELTOIDS) & UPPER BACK (RHOMBOIDS)

EXERCISE MOVEMENT:

  • Stand and put your right leg and in front of your left leg.
  • Bend your right leg, keep your left leg straight and lean your upper slightly forwards. Your left leg and upper body should form a straight line.
  • Grasp a dumbbell in each hand with your palms facing up and nearish your knees. This is your starting position.
  • Pull your hands up towards your armpits and your upper arms up, squeezing your shoulder blades.
  • Slowly and with control, return to the starting position.

TIP: Make sure your keep your back straight and still throughout the exercise.

 

9. RESISTANCE BAND BENT-OVER ROW

BODY PART TARGETED: SHOULDERS (DELTOIDS) & UPPER BACK (RHOMBOIDS)

EXERCISE MOVEMENT:

  • Starting position is similar to the previous exercise:
  • Stand and put your right leg and in front of your left leg. Bend your right leg, keep your left leg straight and lean your upper forwards from your waist.
  • Put and resistance band underneath your right foot, and grab the ends of the resistance band in both hands.
  • Your arms should be extended in front of you, with a slight bend in your arms, and hands approximately and tummy level. This is your starting position.
  • Open your arms sideways and upwards (like a bird!) until your elbows are higher than your back.

TIP: Squeeze your shoulder blades towards your spine as your lift your arms sideways and up.