Demi Roseβs Most Stunning Photos Yet β You Wonβt Believe Number 5!β¦
Demi Rose is known for her bold social media presence,
and her latest post is no exception.
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The 28-year-old influencer stunned her followers by posing
in a field wearing a flowing purple maxi skirt
that accentuated her hourglass figure.
Thereβs no way around it-aging is inevitable. But that doesnβt mean you have to age in a way that makes you feel discontent with yourself.
As a woman in her 60s, I look and feel better than ever before! I look in the mirror and love what I see. Whenever I see a photo of myself, Iβm pleased with what was captured. I feel vibrant, healthy, and confident! And my skin looks amazing.
Iβm a firm believer that thereβs nothing wrong with aging, but I have yet to meet a woman who wants to look older than she is. This is normal!
Over the past decade, I have found tips that helped me slow down the aging process on everything from nutrition to sleeping to hair, makeup and skin care routine. Youβll love learning how to look younger than your calendar age.
When it comes to sculpting a slim, slender body, following just the right exercise routine is a must. Even if your goal is not big, puffy muscles, getting the definition associated with being toned and fit requires you to fire up all the muscle fibers in the areas you want to look good. Furthermore, you need to burn fat and perform exercises that work your whole body if you want to see a slimmer figure. When coupled with a healthy diet and lifestyle for fat loss, slimming down in 30 days or less is entirely possible. The following are our top nine exercises for a slimmer body.
For each exercise that involves repetitions, perform 10 repetitions using a moderate-to-heavy weight that causes muscular failure at around 10 repetitions. For time-based exercises, complete 30 to 60-second holds. Perform three sets of all exercises with 60 to 90 seconds of rest between sets. Repeat the workout one to two times per week. You can also split the routine into multiple smaller workouts throughout the week.
Keep reading to learn about the best exercises for a slimmer body in 30 days, and next, donβt miss 5 Exercises Women Should Do Every Day to Stay Fit.
Planks
Planks are a fantastic exercise for strengthening your core and improving your overall stability. They also help tone your abdominal muscles and can improve your posture. Including them at the beginning of the workout helps prepare your core for the heavier stabilization needed during squats and deadlifts.
To perform a plank, begin in a modified pushup position with your elbows bent and your forearms resting on the ground. Align your elbows directly under your shoulders, and keep your body in a straight line. Engage your core and glutes to maintain this position. Hold this position for the target time, remembering to breathe throughout.
Lunges
Lunges target your lower body and help improve balance and coordination, making them a great addition to any workout routine. They also strengthen your quadriceps, hamstrings, glutes, and core while improving your mobility.
To perform a lunge, stand with your feet hip-width distance apart and your hands on your hips or holding dumbbells at your sides. Take a step forward with your right foot, landing with your heel first, and bend both knees to lower your body. Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics. Push through your right heel to return to the starting position, and switch legs. Repeat for the target repetitions.
Pull-ups
Pull-ups are a challenging upper-body exercise that targets your back and arm muscles, helping you develop strength and definition in your torso, lats, and biceps.
To perform a pull-up, grasp a pull-up bar with an overhand grip and your hands placed slightly wider than shoulder-width apart. Hang onto the bar with your arms fully extended, and then retract your shoulder blades, visualizing crushing a piece of fruit in your armpit. Pull your body up until your chin is above the bar, maintaining a neutral spine and avoiding shrugging throughout the range of motion. Repeat for the target repetitions.
Deadlifts
Deadlifts are a highly effective compound exercise for developing overall strength and muscularity, targeting multiple muscle groups in the lower body and back, including your hamstrings, glutes, core, and traps.
To perform a deadlift, stand with your feet hip-width distance apart and the barbell positioned over the middle of your feet. Bend at the hips and knees, gripping the barbell with an overhand or mixed grip. Engage your core, and keep your back straight, lifting your chest as you straighten your legs and hips to lift the barbell. At the top of the movement, fully extend your hips and knees, then lower the barbell back to the ground, maintaining control. Repeat for the target repetitions.
Bicycle Crunches
The bicycle crunch is an effective abdominal exercise that targets the rectus abdominis and obliques, helping to tone and strengthen your core.
To perform a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and feet off the ground, engaging your core. Bring your right elbow toward your left knee while extending your right leg out. Alternate sides by bringing your left elbow toward your right knee while extending your left leg out as if pedaling a bicycle. Repeat for the target repetitions.
Dumbbell Push Presses
The push press is a compound exercise that targets your shoulders and triceps, improving upper-body strength and stability. You can think of it as an overhead press with more explosivity.
To perform a push press, stand with your feet shoulder-width distance apart, and hold a pair of dumbbells at shoulder level, palms facing forward. Slightly bend your knees, and then quickly straighten them to generate momentum, simultaneously pressing the dumbbells overhead. Extend your arms fully, and lock your elbows at the top, avoiding shrugging throughout the range of motion. Slowly lower the dumbbells back to shoulder level. Repeat for the target repetitions.
Glute Bridges
Glute bridges are a focused exercise that targets the glutes and hamstrings, helping to build strength and definition in your butt.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground placed hip-width apart. Engage your core, and visualize drawing your lower rib toward your pelvis. Push through your feet, and lift your hips off the ground, squeezing your glutes at the top of the movement. Hold the top position for about one second, then lower your hips back to the ground. Repeat for the target repetitions.
Dumbbell Rows
Dumbbell rows are an effective exercise for targeting the upper back and improving overall back strength, posture, and stability while toning your arms, lats, and mid-back.
To perform a dumbbell row, stand with your feet hip-width distance apart, and hold a dumbbell in your right hand. Bend at the hips and knees, placing your left hand on a bench or your left knee for support, and let the dumbbell hang at armβs length. Engage your core, and retract your right shoulder blade, lifting the dumbbell toward your ribcage, visualizing crushing a piece of fruit in your armpit. Slowly lower the dumbbell back to the starting position, maintaining control and avoiding shrugging throughout the range of motion. Repeat for the target repetitions, then switch sides.
Dumbbell Chest Presses
This list of the best exercises for a slimmer body wraps up with dumbbell chest presses. The dumbbell chest press is a compound exercise that targets the chest, shoulders, and triceps, helping to develop upper-body strength and muscle tone in these areas.
To perform a dumbbell chest press, lie on a flat bench with a dumbbell in each hand, palms facing forward, and your feet flat on the ground. Position the dumbbells at chest level, with your elbows bent at a 90-degree angle. Engage your core, and press the dumbbells upward, extending your arms fully and keeping your wrists stable. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement. Repeat for the target repetitions.
8 Yoga Poses for When Your Energy Needs a Boost.
Itβs no secret that modern life can leave us feeling drained, whether due to work, family responsibilities, or the constant hustle of everyday activities. Many of us have experienced the overwhelming feeling of exhaustion that just doesnβt seem to go away, no matter how much sleep we get. While tiredness can be caused by numerous factors, ranging from vitamin deficiencies to stress, itβs also common for our daily routines to exacerbate the feeling of fatigue.
Yoga offers a powerful tool to not only stretch and strengthen your body but to also restore your mental energy and provide much-needed relaxation. The beauty of yoga is its versatility; it can be both calming and energizing, depending on the sequence of poses. If you find yourself lacking energy but donβt want to push yourself with high-intensity exercise, yoga may be the perfect solution. Below are eight yoga poses that can help you recharge, relieve stress, and boost your energy in a sustainable and soothing way.
1. Balasana (Childβs Pose), Variation
While Childβs Pose is typically associated with rest, this variation is an excellent way to begin your practice by honoring your bodyβs current energy levels. Instead of diving directly into more stimulating poses, start with this grounding, restorative position to reconnect with your breath and center your mind.
How to:
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Start by kneeling on the mat with your big toes together and knees separated.
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Place a block in front of you, then fold forward, resting your forehead on the block.
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Reach your arms out in front of you and bend your elbows slightly, lifting your forearms off the ground.
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Imagine pressing your armpits toward the floor while simultaneously reaching your chest forward.
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Hold for 10 deep breaths.
This pose helps activate the back, stretching it gently while allowing the heart to open, creating a balance of relaxation and subtle activation.
2. Bitilasana/Marjaryasana (Cat-Cow Pose)
Cat-Cow is a fundamental yoga pose sequence that works wonders in boosting circulation and awakening the body. This movement gently massages your spine and helps stimulate energy flow through the chest and lungs. The rhythmic motion of these two poses is perfect for warming up the body and revitalizing it.
How to:
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Begin in a tabletop position with wrists directly under shoulders and knees under hips.
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Inhale as you lift your head and chest into Cow Pose, arching your back, and lengthening the tailbone.
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Exhale as you round your spine, dropping your head and engaging your belly in Cat Pose.
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Repeat the movement for five full cycles, linking each breath with the movement of your spine.
This sequence encourages deep breathing and helps oxygenate the body, which boosts your energy and mood.
3. Low Lunge, Variation
Low Lunge stretches your hip flexors and opens up the chest, helping release tension that often contributes to stress and fatigue. The hip flexors are also closely tied to the adrenal glands, which help regulate your bodyβs response to stress. By stretching and releasing these muscles, you encourage a more balanced energy flow throughout the body.
How to:
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Start in Downward Facing Dog, then step your right foot between your hands into a low lunge.
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Lower your left knee to the mat and inhale, reaching your arms overhead.
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On the exhale, bend your elbows and squeeze your shoulder blades together, opening your chest.
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Repeat for five breaths before switching sides.
This pose activates the psoas muscles and helps stimulate the adrenal glands, promoting a sense of energy and relaxation.
4. Urdhva Mukha Svanasana (Upward Facing Dog), Variation
Upward Facing Dog is a backbend that opens up the chest and stimulates the spine. It also strengthens the arms, wrists, and core. By practicing this pose, you stimulate the energy centers of your body, helping to boost your mood and increase alertness.
How to:
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From Downward Dog, shift into a Plank position and lower yourself to the floor.
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Inhale as you press into your palms and lift your chest, keeping your legs engaged.
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Open your chest and roll your shoulders back to lift the heart forward.
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Hold for five breaths before returning to Downward Dog.
This posture stretches the chest and spine while stimulating the bodyβs energy flow.
5. Virabhadrasana II (Warrior II Pose), Variation
Warrior II is a powerful standing pose that helps build strength and stamina while enhancing energy levels. The grounding nature of this pose, paired with an expansive arm stretch, helps to open the chest and boost circulation, providing an energy lift.
How to:
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Start in Downward Facing Dog and step your right foot forward between your hands.
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Rotate your left foot outward, so your heel is aligned with your right foot, and come into a deep lunge.
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Raise your arms parallel to the ground, palms facing down, and turn your head to look over your right hand.
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Hold for eight breaths, then repeat on the left side.
Warrior II engages the legs and core, strengthening the body while also promoting mental focus and alertness.
6. Ustrasana (Camel Pose), Variation
Camel Pose is a deep backbend that opens the chest and stimulates energy flow through the body. Itβs particularly helpful for combating the sluggishness that can arise from poor posture and prolonged sitting.
How to:
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Begin in a kneeling position with feet hip-width apart.
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Place your hands on your lower back for support, then inhale and lengthen your spine.
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On the exhale, arch back, reaching for your heels (if comfortable), and extend your chest toward the sky.
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Hold for five breaths, then return to the starting position.
This deep backbend revitalizes the body and boosts energy by stretching the entire front of the body and opening the chest.
7. Bharadvajasana (Bharadvajaβs Twist)
Twists are an excellent way to balance the energy in your body, especially after working through intense movements. Twists help detoxify the body by stimulating internal organs and promoting better digestion, which can contribute to an overall increase in energy levels.
How to:
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Sit on the mat with your legs bent and feet together.
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Place your right hand on your left knee and your left hand behind you for support.
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Inhale to lengthen your spine, then exhale and twist to the left.
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Stay for five breaths, then switch sides.
This seated twist promotes spinal health and encourages energy flow, especially when youβve been sitting for long periods.
8. Supta Baddha Konasana (Reclining Bound Angle Pose)
Reclining Bound Angle Pose is a gentle, restorative pose that encourages deep relaxation and energy restoration. Itβs an excellent way to close your practice and allow the body to fully absorb the benefits of the preceding poses.
How to:
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Sit in front of a bolster or folded blankets, placing your sacrum at the edge.
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Lie back over the bolster and bring your soles together, letting your knees fall outward.
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Place blocks under your knees for support if needed, and close your eyes to relax.
Hold this pose for 5-10 minutes, focusing on your breath and allowing your body to recharge and rejuvenate.
Conclusion: A Revitalizing Practice for Sustained Energy
Yoga is a powerful tool to both energize and calm the body, mind, and spirit. By incorporating these eight poses into your routine, you can create a balanced practice that supports sustainable energy levels, enhances mood, and reduces stress. Remember that energy isnβt just about feeling wired or overstimulated; itβs about finding a sense of equilibrium and awareness in your body.
Yoga offers a unique opportunity to listen to your bodyβs needs and tailor your practice accordingly. Whether youβre looking to boost your energy levels or simply unwind, these asanas are a wonderful way to nurture your body, mind, and soul.
