This is an abs workout for women or beginners who just want to start. Having a healthy lifestyle and do not want too intense training but still want to burn a looooootttt of calories especially on abdominal or abs? This workout routine is for you.
Abs Workout:
- SIT UP
This exercise focus on your rectus abdominis. Indirect muscle involves iliopsoas, tensor fasciae latae, rectus femoris, sartorius, and obliques.
- CRUNCH
This exercise focus on your rectus abdominis. Indirect muscle involves obliques muscles.
- LEG RAISE
This exercise focus on your hip flexor. Indirect muscle involves rectus femoris, tensor fasciae latae, pectineus, and adductor longus.
- HEEL TOUCH
This exercise focus on your oblique. Indirect muscle involves the rectus abdominis.
- RUSSIAN TWIST
This exercise focus on your rectus abdominis and oblique. Indirect muscle involves glutes, lower back, and trapezius.
- MOUNTAIN CLIMBER
This exercise focus on your rectus abdominis, quadriceps, hamstrings, and glutes. Indirect muscle involves the triceps, lower back, and obliques.
- PUSH UP PLANK
This exercise focus on your chest, shoulder, and triceps muscle. Indirect muscle involves all parts.
- PLANK
This exercise focus on your core. Indirect muscle involves all parts of muscles.
Do all this for 4 minutes with the ratio of 20-sec work: 10-sec rest. Do it for 1 set. Gradually increase the intensity by increasing the speed and set. Good luck and always remember, good things take time!
Ever dream to have a nice booty, a firm leg, and a thigh gap? But worry to follow other training programs because it is too hard and causes soreness the next morning can't even walk? TRY THIS at home now!
Lower Body Workout: -
LUNGES
This exercise focus on glutes and quad muscles. Indirect muscle involves the hamstring, and calves muscles.
- CALF RAISE
This exercise focus on the soleus. Indirect muscle involves the gastrocnemius.
- FIRE HYDRANT
This exercise focus on glutes muscles. Indirect muscle involves the core and stability.
- KICKBACK
This exercise focus on the glutes muscle group. Indirect muscle involves the hip flexor.
- SIDEWALK SQUAT
This exercise focus on glutes, hip flexor, and quad muscles. Indirect muscles include the hamstring.
- PLANK SQUAT JUMP
This exercise focus on glutes, hamstring, calves, and quad muscles. Indirect muscles involve the lower back, obliques, and abs.
- STEP UP
This exercise focus on hamstring and quad muscles. Indirect muscles involve glutes.
- LUNGES WITH KNEE RAISE
This exercise focus on glutes, hip flexor, and quad muscles. Indirect muscles involve abs and obliques.
Do all this for 4 minutes with the ratio of 20-sec work: 10-sec rest. Do it for 1 set. Gradually increase the intensity by increasing the speed and set. Good luck and always remember, good things take time!
Keep a healthy diet is very good but are they enough to make sure you're fit? NO! 20% healthy lifestyle came from exercise. Here I share my fav TABATA workout for the upper body. Don't worry, no equipment needed. Suitable for beginners and must say anywhere you can do.
- TRICEP DIP
This exercise focus on your triceps muscle. Indirect muscle involves anterior deltoid, pectoralis major, pectoralis minor, rhomboids, levator scapulae, latissimus dorsi.
- BIRD DOG
This exercise focus on your spinal erector, rectus abdominal, and glutes. This is functional training that challenges your stability.
- PUSH UP
This exercise focus on your chest muscle. Indirect muscle involves latissimus dorsi and serratus anterior.
- PLANK PUSH UP
This exercise focus on your chest, shoulder, and triceps muscle. Indirect muscle involves all parts.
- CROSSOVER PUSH UP
This exercise focus on your chest muscle. Indirect muscle involves abs, shoulders, and triceps.
- SUPERMAN IYT
This exercise focus on your spinal erector, upper back, and abdominal muscles. Indirect muscle involves glutes and hamstrings muscles. This is functional training that challenges your stability.
- ROTATIONAL PUSH UP (Left)
This exercise focus on your triceps, chest, shoulders, and abdominal muscles. Indirect muscle involves the lower back, hip flexors.
- ROTATIONAL PUSH UP (Right)
This exercise focus on your triceps, chest, shoulders, and abdominal muscles. Indirect muscle involves the lower back, hip flexors.
Do all this for 4 minutes with the ratio of 20-sec work: 10-sec rest. Do it for 1 set. Gradually increase the intensity by increasing the speed and set. Good luck and always remember, good things take time!
Basically, I'm the one who can be a feminine and adventure type of girl. So I just got back from Superpark Malaysia which is located in the middle of the city so you can enjoy window shopping while having fun at Superpark. Here's a very quick Q&A about Superpark Malaysia.
How to get there?
Simply waze Avenue-K mall. Superpark located inside Avenue K on level 4.
What activity offer?
I'm not able to finish all the activities provided. Haha because it's actually a lootttt. Just that there is a time limit for every activity. Don't go on pick hour or else u need to wait longer.
How to buy the ticket?
You may simply walk-in or book on the Superpark website or can simply go to Klook (sometimes Klook offer different session than Superpark website offer). Select your session or u can take the 1-day pass (I took the 2 sessions (4 hours pass) but not able to finish all the activity).
How much is the ticket?
Depend on what package you took. Range from RM 30-90 / person.
Is it fun?
Of course!! The staff is very helpful and friendly. I also got the opportunity to learn skateboarding with their staff. (tips: go during not peak hour). Will I repeat? OFCCCC!!!
How about MCO?
Some of the activities are close during MCO such as ice skating and trampoline. But there's still a lot of activity that you can enjoy. They have a sanitization break between every session so worry-free! They apply SOP for safety purposes.
Don't forget to fill in your waiver form on their web
HERE after booking the ticket. So you no need to que.
Disclaimer: This is my honest review not paid or gift.
Having a dark armpit is a nightmare for all people, especially women. We want to look good, feel good, and be free to wear sleeveless whenever we want. Almost, everyone has experienced having a dark armpit. So this entry will guide you on how to get a brighter armpit based on my own experience and experiment.
Change your hair removal method
Having hair on your underarms is totally NORMAL. But for me, I'm not comfortable with hair under my arm. The best way to remove hair is to pluck your hair instead of shaving or waxing. If you can afford laser hair removal then that is more than good. But for those who love hairless armpits, you may want to pluck or epilate your underarm. (Also read:
Best hair removal method). I will put a small amount of aloe vera gel and avoid 24-hour deodorant after epilate to let my skin soothe. (Click
HERE to purchase the epilator.)
Soothing toner after removing hair
Usually, I will use
soothing toner every time right after I exfoliate. Please note that every time you remove your body hair you will create inflammation. Soothing toner will help to soothe down the are that are inflamed.
Avoid antiperspirant deodorant/aluminum
Antiperspirant is the best for those who love sweat-free armpits. However, antiperspirant deodorant may block your sweat gland and cause other issues such as breast cancer. Try to look for organic antiperspirant with aluminum-free deodorant. For those who don't have a problem with excessive sweat, you may use
mineral salt deodorant. Salt may help reduce the bacteria on the underarm that may cause a smelly armpit.
Exfoliate your armpit once a week (AT LEAST). Because armpit is also a part of our skin that renews the cell and has dead skin cells, especially those who shower and "forget" to wash their underarms. Choose an exfoliator that is mild and got small grain not too harsh. Because harsh exfoliators may cause small cuts which may cause a darker armpit. Or use
Beta Hydroxic Acid (BHA) instead. As BHA functions the same as a physical exfoliator and it penetrates deep under the skin.
Chemical exfoliate
This is my fav part. Every night I will put a little bit of mild AHA or Alpha Hydroxic Acid. This can help with ingrown and result in even skin tone. AHA is the chemical exfoliator that breakdown skin accumulation. Bear in mind, that high concentrations of AHA are not MEANT TO USE EVERY DAY. Look for a very mild AHA if you want to use it every day.
Moisturize
Our underarm has thin skin and usually, the friction (each time we move our arm) will cause the skin to become darker. Your underarm can easily become darker if you have dry skin and create so much friction/ move a lot / wearing tight cloth. To reduce the friction and protect your underarm skin always apply the
light brightening moisturizer every time after you use the toner or deodorant.
Let it breath
How do you feel about wearing a mask every day? Suck right? The same goes for your armpit. Wear a loose shirt or sleeveless and let your underarm breathe. Tight clothing may result in friction of your underarm and may cause a dark armpit. Be sure to let your skin get the "fresh air" so that it can have its repair process normally.
