You Need To Spend Only 12 Minutes Daily To Get Rid Of The Fat From Your Legs! Do It Once a Day and Your Legs Will Be Irresistible!

Slimming and toning inner thigh area can be really tough. However, there are series of exercises that targets each of the major muscle groups of the thighs. Below are 6 simple exercises to lose inner thigh fat.

1. PLIE SQUATS

Plie squats, tighten the inner and outer thigh as well as the quadriceps.

• Begin with your feet apart, more than shoulder-width wide. Turn your toes out to the side about 45 degrees.
• Keeping your back straight, sit your hips down and bend your knees until your thighs are parallel to the floor.
• Hold this position for a moment and return to the starting position.

2. BRIDGE WITH SQUEEZE

The bridge with squeeze exercise is really great for targeting the glutes as well as inner thigh.

• Lie down on your back with your knees bent, feet flat on the floor, arms relaxed on the ground by your sides, looking straight ahead.
• Place a folded hand towel between your knees.
• Squeeze your knees together into the towel to really activate your inner thighs, and lift hips off the floor, as high as you can, towards the ceiling.
• Hold for two counts, then lower down. That’s one rep. Repeat this movement 15 times.

3. SIDE LUNGE

• Stand straight with your feet hip width apart.
• Step out to the side and transfer your weight to that leg. The movement will force you to bend at waist and push the backside out, so be sure to keep a straight spine.
• Use your lead foot to push you back to the starting position.
• Do 15 reps on each side.

4. INNER-THIGH LEG LIFTS

• Lay on your left side and place your left foot on the floor in front of your right thigh as shown in the image.
• As you exhale, lift your bottom leg up, and inhale as you lower it down without letting it touch the floor. Your torso should stay still while you do this. This counts as one rep.
• Do 10 reps. and repeat on the other side.

5. SIDE LEG RAISE

• Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest.
• Your legs should be straight with your right leg on top of your left leg.
• Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.
• Do 10-15 reps. and repeat on the other side.

6. ALTERNATING SWITCH LUNGE

• Step your right foot out approximately three feet in front of your body. Make sure your foot is facing forward.
• Look down at your right leg. Ideally, your knee should be bent at a right angle with your thigh parallel to the ground.
• As you exhale, push off the ground with your right foot, coming back to the starting position.
• Now, perform the same move, but this time step out with your left foot.
• Repeat this exercise ten times on each leg.

This Happens To Your Body When You Eat Three Dates Per Day. I Had No Idea.

Dates are the oldest fruit cultivated by man, and there are over thirty known varieties. Apart from the delightful flavor, dates are packed with a host of nutrients that provide tremendous amount of health benefits to your body. Dates are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Here are the 6 most important health benefits of eating dates.

1. BOOST ENERGY

The natural sugars in dates, from fructose, sucrose, and glucose can provide you with a safe and effective energy boost. The dietary fiber in dates will keep you energized for longer without the “sugar-crash” that you would normally experience from any other sweet treat.

2. IMPROVE DIGESTIVE HEALTH

Dates contain a lot of soluble fiber, which is necessary for your digestive health as it draws water to the digestive tract – hence the potential relief from constipation. Dates are full of potassium that can also help diarrhea and an upset stomach.

3. IMPROVES BONE HEALTH

Dates are rich in selenium, manganese, copper, and magnesium, and all of these are required when it comes to keeping our bones strong and healthy. Women face the major concern of bone strength, and so adding dates to the diet is a good idea.

4. TREAT AND PREVENT ANEMIA

Dates are a good source of iron, which many people struggle to get enough of in their diet. Anemia, which is due to low iron levels, is a common issue amongst most people; women and endurance athletes are especially prone to it. Anemia can leave you exhausted, but dates are there to rescue you, because of their iron content.

5. DATES MAKE THE BRAIN WORK BETTER

There have also been studies done on the ingredients in dates and their relation to brain health and it has been shown that when you have enough vitamin B6 in your system, your brain actually works better. That means that you have more focus, more accurate memories and can access information faster. Dates help keep your mind sharp and ready to learn.

6. KEEP YOUR HEART HEALTHY

• Many studies have been done on the health benefits of eating dates, especially if you soak them overnight and then crush them before you eat them first thing in the morning.
• The high levels of potassium are excellent for your heart and have been shown in studies to help reduce the risk of stroke and other heart-related diseases.
• Adding dates to your diet can also lower LDL cholesterol levels (the bad cholesterol), which doctors say is a big factor in heart issues such as heart attacks and strokes.