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Health & Fitness Club

Health & Fitness Club

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Health & Fitness Club


1.Jumping jacks

Jumping Jacks targets Lats, shoulders, biceps, triceps, inner thighs, hamstrings, quads, calves, and glutes.

Stand upright with your legs together, arms at your sides.

Bend your knees slightly, and jump into the air.

As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

Jump back to starting position.

Repeat for the recommended amount of repetitions. Usually for beginners its three to 10 minutes.


Best exercises 6 pack abs

Push-ups targets chest muscles, or pectorals shoulders, or deltoids, back of your arms, or triceps.abdominals.

Get down on all fours, placing your hands slightly wider than your shoulders.

Straighten your arms and legs.

Lower your body until your chest nearly touches the floor.

Pause, then push yourself back up.

Repeat for the recommended amount of repetitions. Usually for beginners 3-15 ratio

3.Medicine ball slam

The medicine ball slam is done for developing power, strength, and speed. It works best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. This exercise increases heartbeat and burns a good number of calories. Resulting in weight loss.

Standing up with your knees slightly bent lift the medicine ball directly over your head with your arms extended.

Rise up on the balls of your feet and use your core muscles to throw the ball to the ground as you bend forward at the waist.

Catch the ball and repeat. The motion will not only train your abs but will also give you powerful shoulders.

Repeat for the recommended amount of repetitions. Usually for beginners its 3-5setsand6-8  repetitions.

  1. Hanging leg raises

People commonly find that hanging leg raises as one of the most difficult exercises to do. This is particularly a really good exercise for working out those tensor fasciae latae, pectineus, sartorius, the adductor longus, and adductor Brevis.

Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backward. This will be your starting position.

Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.

Go back slowly to the starting position as you breathe in.

Repeat for the recommended amount of repetitions. Usually for beginners its 3-10 ratio.


The plank is a commonly used exercise method. The planks target the glutes, hip flexors, lower back, and shoulders. It has many different forms but here we discuss the regular plank.

et in the pushup position, only put your forearms on the ground instead of your hands. …

Squeeze your glutes and tighten your abdominals.

Keep a neutral neck and spine.

Create a straight, strong line from head to toes – a plank, if you will.

Hold that position. For beginners, the time would be 30-60 secs.

6.Reserve crunch


Reverse Crunches work all of the muscle, with extra emphasis on the lower region.

Secondary muscles include the obliques, which are the muscles on either side of the rectus abdominis, and the transverse abdominis, the deepest of all abdominal muscles whose functions include stabilizing the spine and core.

It can be known as a main routine exercise for six-pack abs.

Lie flat on your back on the floor with your legs straight in front of you.

Place your hand’s palms down at your sides for support.

Slowly bend your legs at the knees and bring them toward your chest.

Once your knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.

Return your legs to the starting position and bring your torso back to the floor.

Repeat for the recommended amount of repetitions. Usually for beginners its 3-10 ratio.

8.Mountain climbers

Mountain climbers are also known as running planks. This workout your full body but especially your arms, shoulders, quads, and core.

Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.

Keeping your core tight, draw your right knee to your chest.

Return to the starting position and immediately draw your right knee to your chest.

Return your right leg to the starting position. That’s 1 rep.

Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.

Make sure to keep your core engaged and back flat throughout the process. If you have to slow down to keep the form


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