Rutina de piernas y gluteos// Legs and booty workout

Os dejo mi nueva rutina de ejercicios para piernas y glúteos. Son tres series de 15 repeticiones por ejercicio y pierna. Es muy sencillo y solo necesitáis una silla pero os aviso os van a doler las piernas jajaja. Y si queréis complicarlo un poquito mas solo tenéis que intentar hacerlo lo mas rápido que podáis.

Espero que os guste y no os olvidéis de suscribiros a mi canal...



Here you have my new legs and booty workout. Its 3 rounds of 15 reps per exercises and legs. Its very easy but very painful too and you just need a chair. Try to do the 3 rounds as quick as you can if you want a more challenging workout.

I hope you like it and don't fotget to suscribe to my channel...

Total abs workout. Rutina completa de abdominales.

Hi friends!!!

I have made a total abs workout because summer is almost he and we all want a flat and sexy tummy to go the beach.

I hope you like the video and if you have any question just let me know.


XOXO...

PS: don't forget to follow my youtube channel. Thanks.





Hola a tod@s!!!


Os he preparado una rutina completa de abdominales porque el verano ya esta asomando y todos queremos lucir una tripita planita y sexy este verano en la playita.

Espero que os guste el vídeo y si tenéis alguna pregunta no dudéis en decírmelo.

Besitos a todos...

PS: no os olvidéis de seguir mi canal de youtube. Gracias.

10 min killer abs workout// Rutina de 10 min de abdominales.

Good morning everyone!!!

I want to show you my new workout video to build those strong abs. Do this at leats 3 to 4 times a week and you will see results very quick.

Hope you like and don't forget to give me your thumb up on Youtube and suscribe to my channel.

See you next time.
   
             XOXO




Buenos días a tod@s!!!

Os quiero mostrar mi nueva rutina de 10 min de abdominales para lucir tableta de chocolate este veranito. Tenéis que repetir la rutina al menos 3 a 4 veces por semana y los resultados aparecerán en nada.

Espero que os guste y no os olvidéis de darle al pulgar hacia arriba en youtube y suscribiros a mi canal.

Nos vemos en el siguiente post...
           

Why do I still look like pregnant? How to get back in shape after a baby.

You look at this tiny and gorgeous little baby sleeping on your lap and you feel you are the happiest woman in the world. Then you look to this big and round fluffy belly and ask what you gonna do with this.
Getting back in shape after a pregnancy can take a while, especially the tummy. Your belly was your baby little house for nine months and it grows slowly everyday. And let me tell you the hard work start with the post partum. We acumulate fat to breastfeed and our muscules stretch in an unbelievable way. But don't worry to get back in shape is posible and trust me I know what I said. Obviously it takes time and you will need consistency and pacience.

The time you need to reduce your belly depends on how much weight you gain, how active you are, and on your genes (but just a little bit). You also have to eat as healthy as posible but without strict diets, pills, magic potions etc etc, especially if you are breastfeeding. You just have to eat healthy, with no fat and no excess of salt.
But please check with your OB before to start working out. The first weeks you can have nice and long walks or a post partum yoga clase and as soon as your doctor vives the thumbs up so you can add cardio and more workout sessions.

This are the six exercises that all mom need. I recommend to do them 3 or 4 times per week.

1/ Mini crunches
Lay down on the floor and engage your core. Keep your back stick to the floor. Put your arms at each side of your head and elevate your shoulders from the ground (don't use your neck but just your abs). Go back down and repeat 15 times, rest 30 sec and repeat 2 more rounds (in total 3 rounds of 15 reps).

2/ Bridges (pelvic lift)
Lay down on the floor, flex your knees. Elevate your glutes to the selling. Keep your core and glutes engage all the time. Do 3 rounds of 15 reps.

3/ Side-lying leg lift
Lay down on your side, cross one leg in front of the other one. Engage your core and elevate the leg (not the one whole is cross off course 😜). Do 3 rounds of 15 reps per leg.

4/ Wall squat
Lean your back and head against the wall. Separate your legs from the wall and open them at the same width as your hips. Go down the wall until your legs makes an 90 degree angle. Stay in this position for 30 segs and go back to the starting position. Do 3 rounds of 15 reps.

5/ Side-lying leg lift
Lay down on the floor on one side with leg straight. Engage your core and elevate the leg above. Do 3 rounds of 15 reps.

6/Quadruped arm/leg raise
Get on all fours on the floor, be aware to not arch your back. Your glutes, back, neck and head have to do a straight line. Engage your core and elevate your left legand your right arm. Bend your leg and arm to your tummy and extend again. Do 3 rounds of 15 reps per leg/arm.

I hope you like this routine to get back in shape, but remember you have to combine an clean eating and workouts.

See you next time.
               XOXO

Bikini body workout// Rutina completa para tonificar y perder grasa

Hi all. If you want to have a bikini body this year you just have to do this routine. Just repeat the video 3 to 4 times. Each exercises take 30 segs with 1 min rest in between each time you repeat the video. Do this 3 times per week and you will see the differences.

Hope you like it and if so give me your thumbs up on Youtube.


Hola a todos como estáis? Hoy os traigo una rutina para lucir tipazo en la playita este verano. Solo tenéis que repetir el vídeo 3 o 4 veces. Cada ejercicio dura 30 segundos con 1 minuto de descanso entre cada repetición del vídeo. Si hacéis eso 3 veces por semana veréis los resultados muy pronto.

Espero que os guste y si es así no os olvidéis de darle a me gusta en el vídeo...

New cardio HIIT workout to burn body fat // Rutina cardio para quemar grasa

Hi my friends. This is my new cardio HIIT workout to burn  body fat. Repeat the video 2 times with a 30 seg rest in between.
Hope you like the video...
                 
                       XOXO



Hola querid@s. Este es mi nuevo video cardio HIIT para quemar grasa. Teneis que repetir el video dos veces al menos con un descanso de 30 segundos entre cada sesion.

Espero que os guste el video...

New total abs workout viedo // Nueva rutina para unos abdominales perfectos

Hi all!!! How are you today? I made a total abs workout just for you. Summer is coming very soon and we have to start preparing this bikini body.

Hope you like it...

                XOXO

PS: all the details are in the description below the video.


Hola a todos como estáis??? Os he preparado un vídeo para trabajar esos abdominales. El verano esta cada día mas cerca y es en invierno que hay que preparar el cuerpo que luciremos en verano.

Espero que os guste...


PS: todos los detalles están en la descripción bajo el vídeo.

Perfect booty

Hi girls how are you today?  I don't know you but for me I would love to have a perfect and tone  booty. I think its something all women (and men also want to have one hahaha) want, right?
But its a very hard and complicated part of the body to tone because we acumulate a lot of body fat there  and as usual this problem is more a woman problem than a man problem arggg. Its dificult yes but its not imposible so I want to show you a little routine to tone up this booty.

We have to do 3 rounds of 20:

HAMMY CURL

BRIDGES

DONKEY KICKS (20 per leg)

FIRE HYDRANTS (20 per leg)

So girls (and boys) I hope you like it and you start doing it 3 times per week, and for sure this summer at the beach you gonna have the best booty...

See you in the next post XOXO

PS: don't forget to leave your comments below and of course to follow the blog LOL

Abs workout routine

I made for you an abs workout video to have an amazing six pack. Its only 5 differents exercises where you have to do 20 reps of each ones and repeat all the routine 3 times.
I hope you like it...


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Cardio workout

Hi guys, how are you???

I've made a cardio workout just for you. You have to repeat all the video 5 times with 30 secs rest between each reps. Please let me know your opinion and I hope you like it...

How to workout with a baby or a toddler

Hi everyone, how are you???

As I say on the title of this post today I want to share with how I workout with my baby girl.Sofia is 31 months and her weight is 12,5 kgs and sometimes she wants to stay with me while I workout (well all the times she stay with me). I hope you like the video and I encourage all the mommy to try.

Como trabajar los gluteos// Build up your booty

En esta sencilla rutina os diré como podéis conseguir ese trasero que todas queremos. Solo tenéis que seguir una dieta sana y hacer esta rutina 3 veces, 3 días a la semana. 

1. Sentadillas (15 repeticiones)

De pie con los pies separados al mismo ancho que las caderas. Mantendremos el cuerpo y la cabeza recta durante todo el ejercicio. Bajamos lentamente como si nos fuéramos a sentar en una silla (si sois principiantes os podéis ayudar con una silla sin llegar a sentaros). Cuando nuestros muslos estén paralelos al suelo nos incorporaremos lentamente. Hay que mantener la espalda siempre recta y las rodillas nunca deberán pasar de la punta de los pies y también os recomiendo que tengáis los abdominales contraídos eso os ayudará a mantener la espalda recta.

2. Lunges (15 repeticiones por pierna)

Deberemos colocarnos con los pies juntos y daremos un paso hacia delante doblando las dos piernas hasta que la rodilla de atrás casi toque el suelo y ambas rodillas estén dobladas a 90 grados. Los músculos abdominales permanecerán contraídos durante todo el ejercicio. No haremos zancadas demasiado grandes. 

3. Jump squat (15 repeticiones)

Deberemos estar de pie con los pies un poco mas abiertos que el ancho de los hombros. Bajaremos de la misma forma como si quisiéramos hacer una sentadilla normal. Una vez hayamos llegado al punto de los muslos paralelos al suelo nos levantaremos dando un salto despegando los pies del suelo lo máximo que podamos.

4. Elevaciones de cadera (15 repeticiones)

Nos tumbaremos en el suelo boca arriba con las piernas flexionadas, elevaremos la cadera y nos mantendremos unos segundos en esa posición con los glúteos contraídos en todo momento. Inspiramos al subir y expiramos al bajar. Podéis hacer ese ejercicio con una pierna elevada si queréis subir un poco la dificultad.

      
Espero que os haya gustado la rutina. Y no olvidéis dejar vuestros comentarios.
Nos vemos en el siguiente post...                                               

                                                              Build up your booty

Here you have an easy rutine to build up the booty we all want. You just have to eat clean and do this rutine, 3 rounds 3 times pero week.

1. Squats (15 reps)
Stand with your feet width apart. Keep your body erect and your chin raised slightly throughout this exercise. Slowly lower your hips towards as you're about to sit on a chair (you can put a chair as a reference). Return slowly to a standing position. Don't arch or round your back, keep it in a straight line and keep your knees behind your toes, your weight centred over the middle of your feet and heels (not over your toes) and your feet flat on the floor. As you squat, press into your heels to involve your hips and back and keep your core engaged.

2. Lunges (15 reps per leg)
Keep your upper body straight with your shoulders back and relaxed and your chin up (pick a point to stare at in front of you). Always engage your core. Step foward one leg, lowering your hips until both knees are directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

3. Jump squat (15 reps) 
Stand with your feet shoulder width apart. Start doing a regular squat then engage your core and jump as high as you can. When you land, lower your body back into the squat position to complete one repetition. Make sure you use your whole foot to jump, not just your toes and try not to let your shoulder lean out beyond your knees as this can strain and injure your back.

4. Bridges (15 reps)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.
Variation: you can perform this exercise one leg at the time.

I hope you enjoy this rutine and don't forget to leave your comments below.
See you in the next post...

Ejercicios para reducir y trabajar el abdomen // Workouts to reduce and tone your abs

Aquí os dejo una rutina que tendréis que repetir 3 veces 3 días a la semana para todas aquellas que quieran reducir esa tripita. Sobretodo recordad que para perder grasa sea abdominal o no hay dos puntos importantes : el primero comer adecuadamente y el segundo hacer cardio. De nada sirve que hagáis 300 abdominales si no quemáis la grasa acumulada. Tendréis abdominales marcados pero estarán cubiertos por una capa de grasa.

Estáis preparadas? Empezamos...

50 jumping jacks
De pie, espalada erguida, pies juntos y brazos a los lados, realizamos un pequeño salto y en un mismo movimiento separamos las piernas y los brazos estirados por encima de la cabeza. Cada salto es una repetición. Podéis cambiar ese ejercicio por saltar a la cuerda durante 2 min.

30 repeticiones de bicicleta abdominal (15 por lado)
Tumbados en el suelo con las piernas extendidas y los pies ligeramente levantados colocamos las manos a los lados de la cabeza. Doblamos la rodilla derecha mientras giramos la parte superior izquierda del cuerpo para tocar la rodilla con el codo. Repetiremos el mismo movimiento con la rodilla izquierda y el codo derecho. Repetiremos alternando las dos piernas.

30 mountain climbers (15 por lado)

Apoyamos las manos en el suelo a la altura de los hombros, manteniendo los brazos extendidos. Llevamos la rodilla hacia el pecho manteniendo la otra rodilla extendida. Con un movimiento rápido alternamos la posición de las piernas extendiendo y flexionando una cada vez. Mantendremos la espalda recta durante todo el ejercicio.

15 levantamientos de piernas

Nos recostamos en el suelo sobre la espalda y con las piernas juntas y extendidas. Levantamos lentamente las piernas desde la cadera formando una linea recta. Mantendremos los pies en punta, la espalada plana sobre el suelo y las manos a los lados. Elevamos las piernas hasta formar un angulo de 90 grados y las bajamos lentamente sin llegar a tocar el suelo. 

30 heels touches (15 por lado)

Tumbados en el suelo sobre la espalda con las rodillas dobladas al mismo ancho que los hombros extendemos los brazos y con la cabeza sin tocar el suelo tocaremos los talones alternando los lados (mano derecha al talón derecho y vice versa).

Plank 1min

Nos pondremos en posición de flexiones. El cuerpo debe formar una linea recta desde la cabeza hasta los talones y apoyados en los antebrazos y en las puntas de los pies nunca sobre las manos. Los codos deben quedar directamente bajo los hombros. Tensaremos los músculos abdominales, las caderas estarán elevadas y permaneceremos así 1 min.

La idea es aumentar la resistencia e incrementar gradualmente hasta conseguir hacer 5 o mas minutos seguidos.

Si sois principiantes podéis hacer 30 segundos, descansar 10 segundos y hacer otros 30 segundos e ir aumentando el tiempo gradualmente.

Espero que os haya gustado esa pequeña rutina. Podéis dejar vuestros comentarios para saber si os ha gustado o no. Nos vemos en el siguiente post...

      Workout to reduce and tone your abs

Here you have a workout rutine to reduce your belly, you have to do 3 rounds 3 times per week. But you have to remember 2 very important things when you want to reduce fat: first of all you have to eat clean and the second important point is cardio. You can do 300 abs a day and you will never see your six pack. You will have it but under you belly fat.

So are you ready???

50 jumping jacks

Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position. You can change this exercise by 2 mins shipping.

30 reps bicycles (15 per side)

Lie on your back with finger tips behind your ears, legs in the air and knees pulled toward chest. Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Straighten your right leg at a 45 degree angle and rotate your upper body to the left bringing the right elbow toward the left knee.

30 mountain climbers (15 per side)

Assume a press up position so your hands are directly under your chest at shoulder width apart with straigh arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close  to your chest as you can. Return to the starting position and repeat with the left leg. Continue alternating for the desired number of reps.

15 leg raises 

Lay flat on the floor, place your arms out to the side on the floor with your palms facing down. Make sure that your head, legs and bottom are all in contact with the floor. Engage your core and grasp the sides. Slowly lift your legs to a 90 degree angle keeping your legs straight and not bending at the knees.

30 heel touches (15 per sides)

Lay down on your back with your knees bent. Place your feet flat and widen then slightly more than your shoulder apart width. Extend your arms towards the downward direction by the side of the body with your palm facing inwards. While exhaling your breath, crunch your right ankle with the right extended arm. While you inhale your breath leave the right ankle you can caught hold of with your right arm and very slowly move back to the starting position. Repeat the same with for the left side.

1 min plank

Start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly botton into your spine. Hold this position for the prescribed time. 

If you are a beginner you can hold for 30seg, rest for 10 seg and hold again for 30 seg again.

I hope you enjoy this workout. Leave your comments below to tell me if you like it or not. See you in the next post...