mario

I train many women clients, and if there is one thing I have learned, women like to have toned inner thighs! It is a problem area for most women. The muscles of the inner thighs, also called the hip adductors, respond to a very specific exercise routine. It takes about 15 minutes of exercise three times a week to shape the inner thighs. All you need is an exercise mat to get stared. Try these exercises for a few weeks and you will feel more leg power when you walk, run, or swim. After about ten weeks, you will see new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one count, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roil onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Cable Adductor Machine

This is the machine in the gym that most women gravitate towards! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large pillow centrally between your lower legs. Smoothly squeeze the ball or pillow, aiming to apply pressure from both legs, onto the sides of the ball. Hold in the inner phase for 2 - 3 seconds prior to releasing and repeating again. Repeat 10 times. This exercise is usually performed while lying, but can also be performed seated or standing. Complete 2 sets of 10 repetitions. 2 sets of 10 repetitions is a good starting point.

How Much Exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for you.

Let's say that the intensity of the exercise ranges from 1 to 5.

1 - Light exercise, can barely feel the muscle. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop and take a break.

In order to tone the thighs, you need to push to an intensity that falls between 3 and 4. This will vary from person to person. For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

For more information about best diets to lose weight, register for free and get full-color exercise routines, diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/, for exercises for women, visit http://www.toningforwomen.com/ and to train with Nitin, visit http://www.phonefitnesstrainer.com/

# posted by 27164 : 10:09 AM  0 comments

List-building with giveaway events is becoming a popular way for product owners to build their subscriber base.

What is a giveaway, or a giveaway event?

A giveaway event benefits everyone involved because product owners get exposure, and people get free stuff... You have to be invited to a giveaway event somehow and you have 2 choices: you can be a JV partner recommending other product owners to come to the event, or you can be somebody who opts in in to get some free stuff.

Is there a hazard here? Sure...

You can send your subscribers to get free stuff, but once you do, your subscribers are on somebody else's list and getting their emails as well as yours. You worked hard to get a loyal subscriber base and now that you've peddled them off onto another list, perhaps they feel a broken connection.

This is all speculation. Here's another theory, the more people that get free stuff, the less willing they're going to be to pull out their credit cards and buy something from anyone.

What if you're a product owner and you decide to participate to get free subscribers?

Well, there's 2 ways this works. Most giveaway events are concocted for the sheer purpose of list-building. It's like a massive adswap with hundreds of product owners exchanging freebies.

If you want to get the most out of list-building events like these giveaways,you have to send a lot of signups to the site. If you send the most people to signup for the giveaway event, you get to be on the front page of the giveaway event website, or on the top ten list.

This means you will get more subscribers than anyone else when the giveaway event launches. It also means you sent more subscribers to opt in to the event.

I know some people that do their list building this way and developed a 10,000 person subscriber base doing just giveaway events. So giveaway events do work for some people, although the quality of those subscribers obtained are suspect.

After all they're freebie-seekers, and they don't make the best buyers. Whereas one buyer of a 300 dollar product may be a more valued subscriber than the freebie seeker who may never buy anything from you because they're always broke.

# posted by 27164 : 3:25 AM  0 comments