Smart tips to toning your arms – Who says biceps curls are only for guys?

Well-shaped and well-defined arms are the perfect accessory for achieving your dream body and not only so they also make tank tops and sleeveless dresses look much better. So, all you girls out there, don’t shy away from curling heavy and hard as your arms are never going to rip out of your sleeves like they sometimes do among men. Women usually don’t produce sufficient testosterone to make quick gains to their body and every guy knows it very well how tough it can be to build muscles. For getting symmetrical figure, it is very important to have shapely biceps and triceps but if you’re a girl shying away from doing your regular arms workout for women, here are few tips that can motivate you.

Smart tips to toning your arms

  • Try to bring a change to your grip: Of all your arm muscles, your biceps are the strongest and they make a nice curve just above the elbow. So, don’t forget to perform bicep curls by performing 3-hand positions, palms down, palms up and thumbs on your side. Continue this by performing 12 continuous repetitions to the front and then again to the side. This will gradually change your grip and tone your muscles.
  • Allow the ball to engage your core: If you have been to the gym, you should be aware of the stability wall which can help in engaging your core and enhancing the results which you can get from your chest exercises. If you wish to tone your arms, it is vital to work out your chest muscles too in order to boost stability of your shoulder joint. How about the single-arm chest fly on the balancing ball? Keep lowering one arm to the side, pause and again return to the center.
  • Tone your arms while resting in traffic: Did you know that you can utilize the time you’re stuck in traffic as well? Just place both of your arms on the steering wheel at 3 and 9 and press your fist inward to strengthen the chest muscles. Once you do this, place your hands within the wheel and try and press outward to tone down your rear delts. Hold on to the position for 20-30 seconds and repeat whenever you’re stuck in traffic.
  • Swimming rigorously tones your arms: Can anyone argue about Dara Torres having the greatest arms? If you can swim the butterfly style or freestyle, these can be great exercises. But in case you’re a non-swimmer or you think that swimming is extremely monotonous, there are few exercises for you too. Deck press is something that you can try at the shallow end of the pool. Place your arms on the deck, bend them and try to lift the whole body and hang along the edge of the pool. If possible, try 15 repetitions.
  • Practice yoga: Yoga is always a great option for increasing flexibility but it even helps toning and shaping your arms. 2 of the best postures are side plank and downward dog. In the downward dog, stand and bend on your waist. Try to take the position when your hips are pretty high and press your heels on the floor, thereby allowing your shoulders to relax. Side plank is another variation of plank which helps a lot.

The best part about training your triceps and biceps is that you don’t require spending millions of hours on them and you don’t require any costly equipment. Follow the above mentioned tips if you wish to tone your arms and flaunt your sleeveless tops with confidence.

10 Celebrity Body Fitness Secrets You Can Try

Having a toned and tight body is everyone’s dream but not everyone has that. If you are tired of the routine exercises that are not yielding any results, try some of these top celebrity body secrets to have a killer body. Most of the movie and sports stars have tried these exercises which are sure to make everyone ultra-fit.

1. Halle Berry

Halle Berry

This diva with a flawless body had to change her food and exercise regimen after being diagnosed with diabetes. Halle says she completely avoids fried stuff, refined sugar and swears by naturally available sugars in fruits and vegetables and eats less of carbs.

2. Jessica Biel

Jessica Biel

Jessica Biel indulges more in strength-building workouts. She attributes her great body to regular practice of Yoga with her trainer Jason Walsh.

3. Charlize Theron

Charlize Theron

This South African beauty carries genes that make her look fantastic naturally, but the gorgeous star says she likes to work out and stay active by mixing up hiking, Yoga and spinning.

4. Miranda Kerr

Miranda Kerr

She has those awesome legs to die for. This model with a remarkable figure relies on regular Yoga practice. She also loves to eat healthy vegetables such as avocado, spinach, broccoli and lots of greens.

5. Rihanna


She is among the hottest singers in the world at the moment and has a perfectly toned body. Rihanna reveals her secret to be cardio and surely her great looks don’t come easy. Her trainer tags along with her during big events to keep her motivated.

6. Beyonce Knowles

Beyonce Knowles

This hot star regained her svelte figure just in few weeks after the birth of her daughter Blue Ivy. She lost most of her pregnancy weight by breast feeding. Beyonce then had to work her way up by walking, jogging and working out for at least three or four times in a week.

7. Kim Kardashian

Kim Kardashian

She is famously known for her stunning curves and it sure takes some effort to maintain them amazingly well. Kim makes sure she eats right quantity at every meal to keep herself full. She says all she used to have earlier, was a Grande Soy Chai Latte for breakfast. But now, she makes sure her day starts off with eggs, oats or a fresh fruit.

8. Jennifer Lopez

Jennifer Lopez

Maintaining that attractive body might seem to come naturally for this star crooner, but in fact, it takes her a lot of effort to achieve that toned fit physique. Jennifer says she works out, because she has to and she is an ardent follower of Dukan diet as well as Tracy Anderson dance workout.

9. Kristen Stewart

Kristen Stewart

Kristen had a complete change of diet and fitness plans after she was cast as the lead actress in Snow White And The Huntsman. Before that happened, she was just a lean girl. And now, she has a physically fit body. The star revealed she has never worked out prior to Snow White and now she is allowed to eat varied stuff which makes her feel energized and stronger.

10. Katy Perry

Katy Perry

Looking at Katy perform, one wonders how she manages to pull off those bubble gum stage costumes so elegantly. It’s less of a surprise when she says it’s because of following a strict diet plan and regular rope jumping. Katy however, forgoes this routine on Sundays to indulge in her favorite choice of food.


Most Prominent Fish Oil Vitamins Benefits for Women

Scientists have come up with several fish oil vitamins benefits for women who have recently started to trickle more into education and mainstream information sources. It has also allowed more and more women to reap the health benefits of this amazing supplement.

1. Prevents cervical cancer

Prevents cervical cancer

Nearly four thousand deaths in women are reported every year due to cervical cancer which results from HPV or human papilloma virus. Researchers have already proved that omega 3-fatty acids available in fish oil are extremely effective towards inhibiting the growth as well as progression of cervical precancerous cells which are mutated by HPV.

2. Prevents and treats breast cancer

Prevents and treats breast cancer

In US, breast cancer happens to be a common cancer among women and has been a major reason behind the death of women from ages 45 to 55 suffering from cancer. A big benefit of fish oil vitamin is that it contains omega-3 which prevents cancer to occur during the in pre-menopausal as well as post-menopausal women. Fish oil’s combination with propofol treatment helps in slowing down cancer cells while spreading and even inducing death of the cells.

3. Relieve pre-menstrual syndromes

Relieve pre-menstrual syndromes

Even though most women experience physical changes during reproductive ages because of their menstrual cycles, sometimes symptoms get severe enough to interfere with daily life. Few common symptoms are abdominal cramps, headaches and fatigue. Omega-3 fatty acids available in fish oil vitamins can help in increasing muscle relaxation, alleviating pain and reducing menstrual cramps. It has also been proved by studies that women taking fish oil supplements tend to have less symptoms of PMS than women who don’t.

4. Prevents heart attacks, strokes and atherosclerosis

Prevents heart attacks

Although, atherosclerosis is prevalent among women and men, atherosclerosis induced strokes are much more common in women especially when it comes to women who are in post-menopausal stage. It happens mainly because of the fact that such women have greater chances of having higher cholesterol and blood pressure. EPA which is a vital ingredient of fish oil is known for its anti-inflammatory actions which reduce atherosclerosis in women. Cardiovascular health is also promoted by EPA and DHA which helps in increasing the blood circulation, lowering blood pressure and reducing cholesterol and triglyceride levels in blood.

5. Clean and youthful-looking skin

Clean and youthful-looking skin

EPA, the crucial component of fish oil plays a crucial role towards the youthful and healthy look of the skin. Generally, majority of fish oil supplements contain EPA which can help to reduce different types of symptoms for different skin conditions like wrinkles and acne problems. The oil production within the skin is regulated by EPA which prevents the production of excessive oil and is known to contribute greatly towards acne problems. Women who take supplements rich in fish oil tend to have a clearer and youthful looking skin.

These are some of the fish oil vitamins benefits for women that can actually help them to lead a healthy and a happy lifestyle.