Seriously can't wait for you to try this Workout guys! Get rid of that ARM FLAB and build those Six Pack Abs you want with this 10 MIN ELIMINATE ARM FLAB & BUILD Six Pack Abs Home Workout in 30 days without any Equipment.
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Total-Body Benefits of Eliminate Arm & Belly Flab Workout
Self - Care : Self-care is the practice of consciously doing things that preserve or improve your mental or physical health. It means taking the time to do things that help you live well and improve both your physical and mental health. Self-care includes all the things you do to take care of your own personal well-being - emotional, physical, psychological and spiritual health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness and increase your energy. Practising self-care can help you sleep better, improve your focus and can strengthen relationships. That positive daily routine can support a happier, healthier outlook, so you can enjoy all of the good times! Self care tends to improve our immunity, increases positive thinking and makes us less susceptible to stress, depression, anxiety and other emotional health issues. Taking time out to care for ourselves each and every day reminds us and others that our needs are important too. Self-care encourages you to maintain a healthy relationship with yourself so that you can transmit the good feelings to others. You cannot give to others what you don't have yourself. Self-Care is not being selfish, it's quite the opposite! It's all about taking care of yourself physically and mentally, while Self -Love means showing kindness to yourself. If you are able to take care of yourself and love yourself, you will be able to be more present and loving towards your familiy and friends and this will in time strengthen the bond of your relationships.
Self-care can improve your physical health - A big part of self-care is committing to looking after your body and becoming more attuned with its needs. Whether it’s brushing your teeth, exercising more or getting enough sleep each night, part of any programme of self-care should focus on looking after your physical health.
Self-care can reduce stress and anxiety - Making time for relaxing activities, such as taking a warm bath, listening to music or practising yoga or meditation, are all good ways to practise self- care. Any activity that makes you feel more relaxed can help to reduce symptoms of stress and anxiety and will lift your mood.
Self-care can boost your self-esteem - As well as helping to calm your nerves, taking time to relax and looking after yourself can have a positive impact on the way you see yourself: treating yourself with kindness can make you look upon yourself more kindly. Studies have found that people with higher self-esteem find it easier to deal with setbacks and are more likely to achieve goals of self-improvement.
Self-care protects your mental health - Making changes to prioritise self-care can help to manage mental health issues and might even prevent them from getting worse. Of course, self-care is not a substitute for professional help and you shouldn’t feel you have to tackle your problems alone. If your mental health is suffering, you should always talk to someone. However, if you’re looking to improve your mental wellbeing, taking the time to care for yourself both mentally and physically is really important.
Self-care can lead to better relationships - It makes sense if you think about it: the happier and healthier you are, the more you can give to a relationship. It can be so easy to put someone else’s needs first, but you must look after your own health too.
By practising daily and regular Self - Care you will...
- Sleep better
- Strengthen your immune system
- See your relationships improve
- Manage your finances better
- Be able to think clearly and refocus
Keeping a daily track of this will help you stay on the path to better self care, and better mental and emotional well-being. Movement of the body, health, nutrition, sleep and resting needs all contribute to making the conscious choice to build a life you don't need to regularly escape from. True self-care is establishing simple, habitual actions that create balance and health in your life, recognizing your value and your worth and knowing when to put yourself first!
10 Top Tips for Self - Care that don't cost any money!
- Get a good night’s sleep
- Drink lots of water
- Go for a brisk walk
- Take a relaxing bath
- Say no to something you don’t want to do
- Listen to your favourite music
- Watch your favourite film
- Make something healthy yet delicious for dinner
- Make a list of five or more things you like about yourself
- Spend time with loved ones
Help you be the best version of yourself! Look after your body - We can help you with this on the 5 Day Better You Program Our Amazing BTES Coaches will give you everything you need and so much more! Sign up today and let's get you started!
Eliminate Arm & Belly Flab Workout - What are we doing in today's workout?!
High to Low Plank : Start in the high plank position on your hands and toes with your body in a straight line. Lower yourself down to your elbows and then back up to your hands Lift your entire body off the ground. Keep in that plank position with your hands positioned underneath your shoulders. Move your body up and take it down in a high and then a low plank position. Alternate by doing the left side first and then the right side. Go down low onto your elbows and then back up again and keep your arms straight. Stay high up on your toes and move all the way through to your toes and back to your hands. Push your weight down into the ground. For a modified version go down into the plank position on your knees.
45 Hold Arms Overhead Pulses : Lie on your booty and ensure your core is engaged straight away! Bring your legs up to a 45 degree position and take your arms over the top of your head and squeeze. Lift your chest up high and really feel those arms working. Keep your legs up in a steady position, squeeze your shoulders in and ensure your palms are facing each other. Make sure your belly button feels really pulled in. Every variation has an option so do what works best for you!
Magic Mike : Go down onto the ground and take your body to one side and then twist to the other side. To start with, do this exercise in a slow and controlled way but for the second set then really speed it up! Lift up through your chest and through your obliques. Look strong and feel powerful as you extend your leg and release it down. Push through, keep pulling up through your core, pushing doen to the ground and twisting from side to side. Pull your obliques up from side to side and prove to yourself that 'You Have Got The Grit'!
Leg Drop to Crunch : Sit on your booty with your hands behind you. Keep your elbows resting and supporting your body. Extend your legs up to the sky and lift your arms up high. Drop down and bring your legs in towards your chest. Crunch your body in tight! Extend your legs high and drop your shoulders in. Bring your knees in towards your chest and hold. Stay focussed on your journey of what you truly want!
Mountain Climbers to Side Plank Crunch : Pull your core in tight and bring your right leg in, your left leg in and then out to the sides. Bring your hands directly underneath your shoulders always pulling one leg in and then the other leg. Take it over to the side, crunch and then extend all the way through. Squeeze, extend and hold your core in tight. Ensure you extend across your whole body. Stay in the Zone!
Flutter Kicks with Arm Claps : Lie down flat on your back with your head relaxed down and remember to keep your arms engaged throughout this exercise. You are really working on your lower belly for this one. Come down onto the ground, lie on your back and position your legs in the air. Bring and flutter your legs as much as you can and hold your belly button in close towards your spine. At the same time, bring your arms in and out to the side. Clap your hands as they meet and keep your back firmly engaged on the ground.
All of these exercises are for everybody! If you want to add weights you can!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Another great workout to do is the Strengthen Your Core - Ab Workout! If you are looking to build Core Strength then this routine is definitely for you! These moves will help you target your Ab Muscles and get you that Strong 6 Pack!
Leave your comments below, let me know what workouts you want to see next!