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Pilates Exercises

Use Pilates Exercises to Flatten Your Stomach

Pilates is an exercise method based on the work of Joseph Pilates. Its primary function is to focus on strengthening the "powerhouse" (abs and buttocks) while increasing flexibility, strengthening muscles and improving posture.

These exercises involve concentration and the coordination of breath and movement, which helps to balance the mind and body.

Pilates is excellent for someone who wants to tone their stomach and abs because it works to make the entire body lean. And as I've said numerous times on this site, you cannot have leaner, toner abs until you work on making your entire body lean.

There's no such thing as spot toning. You have to work everything so Pilates is ideal for helping your whole body become leaner so you can get the stomach and abs you've been desiring.

Now you can purchase several different Pilates exercise programs that focus solely on the abs. I bought Pilates Abs Workout with Ana Caban. I like it because the exercise routine is not very long (25 minutes) and it's not too difficult to do.

The nice thing about the video is that there are two levels. You can follow Ana for more advanced moves and there's another girl you can follow if you want to take it easy at first and do the beginner moves. Another plus for Pilates is that if you perform the exercises regularly you'll see fast results.

Unlike many fitness programs, Pilates exercises are not based on the principle "more is better". Instead it focuses on limited repetitions of each exercise and quality of each movement.

So instead of doing 50 leg raises, you may only do 10 to 12. A smaller number of reps are important because you don't tire as easily and you can focus on the quality of every move instead of just trying to finish.

Here are some good Pilates exercises to do if you're just focusing on your abs. All of these moves are from Ana Caban's DVD I mentioned above.

Note: Before beginning any type of exercise routine, you should always consult a physician.

The Roll Up

1. Lie on your back with your legs straight and arms stretched above your head. Relax your shoulders.

2. Keeping your back on the floor, slowly lift your arms toward the ceiling as you slowly breathe in.

3. As you breathe out, slowly roll forward, peeling your spine off the mat. Keep your stomach tight.

4. Breathing in again, stretch out over your legs trying to keep them as straight as possible. Breathing out, slowly roll back down to the floor.

5. Breathe in roll up again to begin the second repetition.

6. Repeat 5 times.

Single Straight Legged Stretch

1. Lie with your back flat on the floor. Extend legs in air, parallel, with knees bent.

2. Rest your hands firmly on your knees. Slowly inhale.

3. Exhale and flex your upper body, extending both legs. Extend one leg away from your torso while bringing the other leg toward torso.

4. Pulse twice. Reach your hands near the bottom of your leg (near your ankle).

5. Inhale and switch legs, keeping knees extended. Exhale and pulse twice as legs reach.

6. Repeat 5 times on each side, for a total of 10 movements.

Double Straight Legged Stretch

1. Lie on your back with your legs straight.

2. Slowly raise your head and neck off the mat as if you're starting a basic crunch. Place your hands behind your head.

3. Bend both legs in and raise them off the floor then straighten and point them in the air at 11 o'clock. Keep your head and neck off the floor.

4. Slowly move both legs down (keeping them together and as straight as you can) until they are about a foot from the floor.

5. Now raise them back up and begin again.

6. Repeat this 10 times.

One Leg Circles

1. Lie on your back with arms at your sides. Pulling in your abs, extend the left leg toward the ceiling, and point your toe. Now rotate your foot slightly inward.

2. Rotate leg clockwise. Breathe in as you round your leg down without touching the floor. Exhale as you rotate your leg up to 12 o'clock.

3. Repeat this 5 times and switch legs.

10 Tummy Flattening Tips

Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.

1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Limit your sugar intake. Sugar adds empty calories and promotes weight gain.Learn how to minimize sugar in your diet.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.

7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

Just remember that slow and steady wins the race when it comes to slimming your waistline and flattening your stomach. There's no such thing as losing your stomach fast. You have to work at it daily and remain consistent with your diet and exercise.

If you remember nothing else, remember this: A flat stomach comes with TOTAL BODY FITNESS - not just from spot toning your stomach with crunches.

Speaking of total body fitness, here's another one of my favorite sites. Online Body Management is an online fitness site that designs custom workout plans to fit your weight loss goals.

Whether you want to tone up, gain muscle or lose weight, OnlineBodyManagement will develop the plan that's perfect for your needs. This is a superb site for getting your body in tip top shape!

My Beauty Secret Revealed

Yes.I'm do extremed to beauty treatment and crazily bought all beauty products  in the market because i'm appreciated beauty that given by God.Beauty is my passion and i would like to share my practice from skin care to make-up .I learned a lot about beauty and grooming since i'm was in school through my observations from magazines,television,books and internet.I'm being in modelling industries since I'm in school and from there I'm started to take care of my appearance.I'm really enjoy to undergo all these treatment everyday and every week by myself with the right products and tools.Our skin will become dull and breakouts since we are being expose to sun exposure,weather conditions,bad habit,stress,aging etc.All this factors will lead our skins dulls and need more attention.I never leave this 3-step of beauty's routine which included cleansing,toning and moisturing.Believe me,the people who not practice this 3-step will not going to get the flawless,glow and radiants skins.Their skin still not outstanding compare with  whom get used with this routine.I strongly believe this routine will give more radiant and glowing skin.My skins only suitable with natural ingredient that made from fruit,leaf and flower.Frankly speaking, I spent a lot to have all this beauty product for my satisfaction.My shopping spree mostly on this beside buying a clothes.I finally found the product that suit my skins .Skincare from Clarins was the best for me that made from natural ingredient and gentle to my skins.It's really change my life and I'm really satisfied about the result. My skins is quite sensitive and easily to breakout and need more care.Guess what,Clarins also available for a men care.

There is thousand of product you can choose for your skin.We need to be more careful to choose the product in the market since not all   the product can suit to our skins.If I neglected the beauty regime ,the pimple will start to appear .I have a combinations type of skins and my skin is fair and slightly tanned like others Asian.Here i want to share the range of the product that I used currently from "Head to Toe",which transform me to be more outstanding.My skins become soft,radiant and fairer.A wonderful texture combining freshness and comfort, to soothe, regenerate and moisturize the skin.I'm using this products line plus with my beauty routine using handmade recipe. Beside i also use other brands in order to complete my beauty regime.I'm seldom go to spa or saloon to have a beauty treatment because i'm preferred to buy and choose the quality products and enjoy to do it by myself at home.

FACE(Clarins)

1.Cleanser -Clarins Pearl to Cream Brightening Cleanser.

2.Toning-Clarins Toning Lotion Alcohol Free With Camomile

3.Moisturiser-Bring Plus HP Repairing Brightening Night Cream

4.Scrubbing-Clarins Gentle Brightening Exfoliator

5.Peeling-Clarins Gentle Renewing Brightening Peel

6.Night Cream-Clarins Extra Firming Night Cream

7.Mask-Clarins Pure and Radiant Mask

8.Sunblock-Clarins UV PLUS Protective Day Screen SPF 40

9.Shaping-Clarins Shaping Facial Lift

I'm also use other brands for my beauty routine.The product that choosed by me was tremendous for my skincare needs.The product is range from a cheap to higher price.I will buy such product no matter what is the cost and brands since its benefit to my skins.Here is the products:

Body 

10.Lips care-Nature&Co Three Butter Lip Balm

11.Neck care-Beauty Code Switzerland Cell Lifted Advance Neck Cream

12.Suncare-Banana Boats SPF 50  Sweat Resistant

13.Body lotion-Ginvera Lavender Spa Lotion

14.Hand oil-Virgin Coconut oil and Olive oil

15.Body oil-L'occitane Grape Seed Oil

16.Body wash-Ginvera Ginseng Body Wash

17.Body scrub-Ratu Sari Lulur Plus Whitening

18.Body exfoliation-Body Shop Africa Spa Salt Scrub

19.Hand care-Body Shop Almold Oil Handcream

20.Body butter-Bodyshop Cranberry Body Butter

Face

21.Pimple treatment-Clean & Clear Pimple Gel.

22.Scar Treatment-Bio Oil & Hirudoid 

23.Blackhead Treatment-Bio Glo Blackhead Lotion&Neutrogena Blackhead Eliminating Cooling Toner

24.Pore care-Vinchy NormaDerm Pore Refining Care

25.Slimming cream-Slim Dr.Johnson 5 days&Losyen Susut Perut Pati Halia
26.Cellulite-Body  Shop Cellulite Serum

27.Cleansing Milk-Nivea Visage Resfreshing Cleansing Milk
28.Mask-Freeman Facial Clay Mask Avocado& Oatmeal.

Hair

1.Shampoo-SunSilk Smooth and Silky

2.Hair Mask-Sunsilk Hair Mask 

3.Tonic Hair-Aloe Vera Hair Care Tonic&Seborin Hair Tonic

4.Serum-Loreal Elseve Nutri Gloss
5.Follow me Styling Mousse 

Eyes

1.Innershine Prune Essence

2.Eyemo 
3.Garnier Aqua Defense Eye Rool-On 
4.Bioglo Eyelash &Eyebrow Enhancer

Nails

1.Sally Hansen Nail&Cuticle Cream

Toe 
1.School Footcare Deep Moisturising
2.School Rough Skin Remover
3.School Foot Softening Lotion 
4.Forest Secret Spa Salt

Makeup


Makeup base
1.Clarins Lisse Minute Instant Smooth
2.Tia Amelia Sunblock/Foudation


Foundation
1.Rimmel Stay Matte Foundations in True Ivory Colour
2.Chanel Long Lasting Luminous Matte Fluid Makeup SPF 15
   in 30 Cendre


Powder
1.Miyami ,Cosway in Medium

2.Chanel Vitalumiere Eclat SPF 10 in Beige Rose


Eyes

1.Mac Eyeshadow
2.Elianto


Cheeks
1.Mac powder blush in Notable Satin


Lips
1.Mac Satin in A20
2.Kose


Gloss
1.Guardian Lip Gloss in Rose 
2.Maybelline Lip Gloss in Rose


Eyeliner
1.Silky Girl Precision Liquid Eyeliner


Eyebrow&EyeLash
1.Golden Eyebrow in Black
2.Forest Secret Perfect Eyebrow in Brown Colour
3.Forest Secret Mascara in Brown
4.Rimmel Extra Superlash Last Building Mascara in Black


Shading&Shimmering Face
1.Mac 

Fast Acne Treatments

Acne is a skin problem that should never be left unattended, it should be something that you would need to deal with as soon as possible using fast acne treatments so that it does not get worse and cause your skin any further unwanted damages. It is safe to say that the longer acne is left on your skin uncared for and ignored, the more difficult it would be to control and treat.

There are a lot of acne treatments being offered in the market that claims they are able to get rid of acne quickly and most of these treatments do not even need you to get prescriptions to use them at all. Never make the mistake however on jumping into taking a treatment for your acne without first understanding the acne treating traits that it has. Knowing how the treatment works and the ingredients that it has is one of the best ways in which you can know if they would indeed be effective in treating acne.

For an acne treatment to be quickly effective against acne it should have at least one of the following traits:

1.       It should have a way to clear your skin from substances such as dust and dirt that can cause your skin’s pores to clog.

2.       It also must be able to clear your skin form any clogged pores and protect it from future clogging as well.

3.       It must be able to control the over secretion of sebum in the skin which is one of the primary factors that triggers acne break outs.

4.       It should have ways to neutralize the acne causing bacteria that is found on your skin or have a way to return the skin’s environment into a state where in the acne causing bacteria can’t flourish.

5.       It should have ways to soothe the inflammation on the skin such as cysts and prevent further irritation of the skin that leads to these inflammations, both of these problems are the usual symptoms of severe acne.

6.       It must be able to keep the skin hydrated and moisturized to avoid it getting dry. Dry skin is easily irritated and damaged that is why it is very important that the treatment is able to prevent this from happening or else it would basically be pointless to undergo that treatment.

7.       It should be able to take in consideration the skin type you have, and this is because the treatment would be pointless to use if it would only damage your skin or may not be able to work effectively because of it.

It definitely goes without saying that the more of these traits a product that claims it is a fast acne treatment has the more effective they would be in treating your acne quickly. Keep these pointers in mind when you do go searching for acne best treatment and you would not have any troubles at all in spotting the right acne treatment for your acne problems.

Best Blackhead Removal Options

Blackhead Removal

What works, what doesn’t work…

First let me make it completely clear…blackhead removal will only be a temporary fix until you correct the underlying cause of blackheads.

So before you really get serious about removing blackheads PLEASE checkout my report on the TRUE cause of blackheads. That report gives you the secrets you’ve been looking for lasting blackhead prevention.

Blackhead removal that doesn’t work

Blackhead removers and blackhead extractors: You’ve seen all the various blackhead removers, and blackhead extractors you’ll find on the web.
And I’m telling you, that 90% of blackhead extractors and blackhead removers will damage your skin causing more harm then good.

The rest just won’t work at all. For the most part, don’t bother with blackhead removers and blackhead extractors.

Various “vacuum” devices like IGIA: You may see various “vacuum” devices like the IGIA’s “Pore Cleanser” that’s suppose to “suck” out blackheads. This doesn’t work either…Don’t waste your money.

I still can’t believe the can sell these things. You will notice in their sales literature that they are careful not to say “blackhead removal” (although they imply it), because they know good and well that it doesn’t remove blackheads.

Various blackhead removal gels or creams: Of all the various “blackhead creams” or gels on the market I have yet to find any that are very effective for blackhead removal. And most aggravate the #@$% out of your skin because of the harsh ingredients they use.

Your best blackhead removal options for at home treatment

Well the bad news is that even the best blackhead removal methods are not that effective. I’ve come to the conclusion that the only effective blackhead treatment is INTERNAL. I explain in much more detail in the Acne Cure E-Tutorial.

Check it out.

However, here are some of the better blackhead removal options for temporary symptoms…

A mild exfoliater combined with low potency benzoyl peroxide

Mild scrubs and exfoliaters like alpha hydroxy fruit acids will clear away any dead skin cells and “expose” the blackhead.

Then the oxygen in a LOW POTENCY benzoyl peroxide will help to breakup and clear the blackhead.

The problem is most people way overuse the benzoyl peroxide, or use benzoyl peroxide that is too strong.

And they “over scrub” or over exfoliate their skin. Don’t make this mistake. Use the AHA’s every 3 days or so, and a mild scrub in general no more then once very 2 days.

Use it once every 3 days or so, not more then every other day, because it’s pretty strong.

In regards to benzoyl peroxide as not being a natural acne treatment…please understand…I’m not a big fan of benzoyl peroxide. However, if used right it’s one of the better options for short-term alleviation of blackhead symptoms.

Many people use tea tree oil combined with aloe vera gel for a natural acne treatment instead of benzoyl peroxide. And if it works for you then I’m all for it. However, in my experience with blackheads…you need the oxygen found in a low potency benzoyl peroxide to be effective.

Pore strips

You’ve seen them advertised everywhere. The pore strips that “glue” to blackheads. You pull away the strip and “presto”…no more blackheads. Well, that’s an exaggeration to say the least.

This option for blackhead removal is “fair” at best. But outside of removal via a Clinical Aesthetician it’s one of the better options without too much risk of damage to your skin.

I know, I know…they generally only remove the “top” part of the blackhead…But in all reality, outside of INTERNAL blackhead treatment, you don’t have a lot of options.

Be sure NOT to use them on any damaged skin or open acne…just on the blackheads. And DON’Toveruse them. Overuse will aggravate your skin.

The only LASTING blackhead solution is INTERNAL

Like I said, there really aren’t a whole lot of effective external blackhead removal options. The problems that lead to blackheads are internal. Until you correct the internal problems that are causing your blackheads all the blackhead removal methods in the world will do no good. The blackheads will simply return.

Lasting blackhead prevention is one of the hardest things to do, however it can be done. The way to do it is to balance hormones and purify the blood.

How?

Take the Acne Cure E-Tutorial to find out how.

ATAU ANDA MAHU CARA MUDAH UNTUK MENGELUARKAN BLACKHEAD ANDA? HANYA GUNA PRODUK INI.BOLEH HUBUNGI SEGERA MASQAISARA UNTUK MENGATASI MASALAH ANDA.SILA REPLACE ORDER.HANYA RM85 UNTUK TRIAL SET(SEMENANJUNG).

Sila hubungi +6017-2059947/+60176641170/+60176337769 ATAU EMEL KE ayushwany@yahoo.com

berminat blh buat order dan buat pmbayaran di 

maybank 164762013893 Masayu Othman

TRIAL SET( cleanser/toner/day cream/nite cream) RM85)

SET BESAR RM175 - cleanser/toner/day cream/nite cream)