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The best thing about bodyweight training exercises would be that you can perform them anywhere. Seriously. Whether you’re on the train, at the park or in the comforts of your own room, as long as you have enough space to move around, bodyweight exercises are convenient and quite easy. How is this possible? Figuring it out from the name itself, bodyweight exercises only require people to exercise by carrying their own weight. That’s right. There’s no need for any other equipment, no need for plates, barbells, nor dumbbells.

The most common bodyweight training exercises are actually those that target the core. And in fact, there is a very few machines that can do help workout the core muscles. The 5 best bodyweight training exercises to sculpt this group of muscles would be the following: Plank, Side Plank, The Basic Push Up, Squats, and the Oblique Twist.

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To do the plank, the person starts off with only his forearm and his toes touching the ground. In this position, the arms are bent at a right angle from the elbow and the toes are curled upward as if in the tiptoe position although in this case, the body is not propped vertically but propped in the prone position. The goal is to hold this position for about 30 to 60 seconds while keeping the torso straight and rigid. When done correctly, tension will be felt in the greater abdominal area.

The next core exercise, which only requires bodyweight is the side plank. In this routine, it is one arm that props up the body and one hand forms a right angle with the ground. The other arm is raised to help keep the balance and avoid falling forward or backward. Similar to the plank, the goal is also to keep the body straight (also take a look at this diet program) and rigid while holding the position for about 30 to 60 seconds. The benefit of this routine is in helping to strengthen the hips.

And there’s the basic push-up. Think of this position as a combination of the starting positions for the plank and the side plank. With the body facing the ground and the arms propping up the body with the hands on as base on the ground, the person tries to balance himself while also getting support from the toes that likewise serve as base. The goal here is to be able to lower one’s body, by bending the arms at the elbows and finishing in the position where the arms are bent 90 degrees. Depending on how many the person can do, this will be the number of repetitions that the person will try to lower himself via the described motion.

The oblique twists that require the person to assume a seated position where the body forms a letter “v”. Slightly reclining with the feet possible resting on the ground, the goal is to keep one’s balance while twisting at the torso from one side to another. This routine helps to strengthen the oblique abdominal muscles

If you’re still a beginners, please watch the tutorial video below:

Finally, there is the squat. This is actually a multi-joint movement routine that targets different muscle groups from the legs, the back and the core. The basic movement of this goal is almost similar to sitting down. Not only is this exercise convenient, but it is also efficient. By doing this routine, different muscle groups are worked out with just one routine.

And these are the 5 best bodyweight training exercises for developing the strength of the abs muscles.

Additional sources:

What is Bodyweight exercise?
18 Weeks of Free Bodyweight Workouts

Christmas is one of the best holidays in the Christian calendar. It is usually a season of love and people get an opportunity to express their love to the people around by giving gifts. One of the perfect ways of gift giving is the gift baskets. With these baskets, you do not have to follow the traditional way of giving gifts. They are cheap and easy to create as you can design your own gift baskets.

Gourmet gift

Gourmet gift basket
Everyone loves to receive edible gifts. Gourmet gift baskets are the perfect choice to give to your loved ones on Christmas. There are different types of gourmet gift baskets that you can choose;
• Hot chocolate
• Coffee and tea basket
• Chocolate and cookies

Wine gift

Wine gift basket
These are perfect for the people who love wine. To get the perfect gift basket, you need to know the recipients taste. As you know, there are different types of wine that you can choose from. You can include red and white wine and champagne. You may mix the wine basket with some gourmet foods.

Crayons gift

Crayons gift basket
These are suitable for children of all ages. These gift baskets will help the children in tapping into their imagination. You need to include a drawing book, coloring books and crayons in all colors. Remember this is a gift basket for the children. This means that you need to include candy and sweet treats in the basket.

Chocolate gift

Chocolate gift baskets
Chocolates are enjoyed by people of all ages so they are perfect gift for Christmas. It is recommended to include both white and dark chocolates in the basket. Buying the chocolate chip will spice up the basket.

Candy bouquets

Candy bouquets
These are similar to flower bouquets only that the bouquets are made of candy. They are unique and special according to the taste of the person receiving the gift. You can buy the ready-made candy bouquet, but it is exciting to make them yourself. There are different designs of candy bouquets that you can make. For example; you can make cake-shaped candy bouquet, lollipop candy bouquet, tower shaped and many more.

Assorted gift

Assorted gift baskets
Assorted gift baskets are usually given to people whose interests are unknown. The gift basket is perfect for the whole family as it will include different gifts.

Fresh fruits

Fresh fruits baskets
For families that practice strict healthy diets, the fruits basket is the ideal basket. Mixing the fruits create the perfect gift basket. If you are going to include cookies in the baskets, you may want to choose the unsweetened cookies.

Spa gift

Spa gift basket
Every woman enjoys some relaxing time alone. That is the reason why the spa gift basket is the ideal gift to give to a woman. The contents of the gift basket will depend on the taste and interests of the recipient. However, lavender scented products are widely appreciated by most women.

bonus

A few years back most of the business owners especially the small business owners experienced challenges trying to make profit in the online business arena. However, with the introduction of systems like the six figure mentors, the business owners can now successfully set up an online business. The SFM system has been designed to give you the tools and resources you need to learn how to successfully run your online business. Once you start using it you will get access to many tools and products that will help your business grow.

Like most of the systems, SFM has great features that reward the clients. They have great bonus features that you can enjoy. Below is a list of the six figure mentors bonus.

Special training package

support-training

As mentioned above, once you create an account you will get access to the training tools that will equip you with the information you need to set up your own online business. You will be given modules that contain a step to step process on how to promote your business. Through the modules you will receive the skills required in the business. Another bonus that you will enjoy once you sign up is the one-on-one guidance from the experts. Most of the marketing systems do not provide you with this privilege.

The joining bonus

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The Digital Business Lounge

When you become a member of SFM, you will get access to their DBL which is a platform that provides you with services to help you run your business. You will get information related to web hosting and customer acquiring tools.

Digital video series

These lifestyle series are free to everyone who joins the SFM. They contain a 7 day series that has been compiled by the team. The series will show you how you can profit from your business.

The referral commission

Through this six figure mentors bonus you will get a commission for every person you introduce. Depending on your membership plan this bonus can earn you from $10 to $1000 in commission.

Access to all the SFM modules

money

In addition to the weekly live marketing training that you will receive when you join, you will get access to all the modules provided. This will however depend on the type of membership plan you choose.

facebooklikes

In the world of online marketing, it is important to incorporate the influence of social media. This includes the benefits of implementing affordable and real Facebook page likes. This method is considered as a conventional way for promoting products and services on the Internet.

The effect of this approach had immensely over maneuvered the traditional method of promoting online marketing and sales. Most entrepreneurs are utilizing social networking sites to expand their reputation on the World Wide Web. Facebook is one of the biggest and most popular SNS that contributes a huge impact for online businesses.

Aside from its millions of users across the globe, there are effective ways on how you can improve your business through buying affordable and real Facebook page likes. If you are opting for economical and effective method to promote your products, then this approach will serve as your driving force towards a successful online business.

What are the Significant Indicators of Affordable and Real Facebook Page Likes?

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These are the essential indicators of efficient and cost-effective Facebook page likes that you should consider before purchasing.