SPLITS | Stretches for Splits | How to do Splits? Split Tutorial YouTube Video HD

When first learning the splits, remember to take your time. Most bodies are not naturally flexible (although there are a lucky few) and getting your body to the ground in the splits will take effort, time, and some discomfort.

15 Standing Ab Workout | 20 Standing Abs Exercises

You don't need to get on the floor to work your abs. The majority of the abdominal exercises in the fitness world require you to lie on the floor, mainly on your back. But this can be a problem for people who have back injuries or someone who has a problem getting up and down from the laying position.

You can work your abs standing up just as much as you can lying down. Standing ab exercises may actually be even more beneficial for you. They are a great way to start out if you are a beginner exerciser. Many people who are just starting out find getting down to the floor to perform crunches a bit difficult. If you begin by working your abs in the standing position, you can give your abdominal muscles a little time to warm up and get stronger before getting to the more advanced level. Now, this isn't to say that standing ab exercises are just for beginners. They are great for everyone.

Did you Know? Benefits of Doing Standing Ab Exercises
Article: http://www.kickstandfitness.com/2013/...
Working your abs while standing up has the following benefits.

1.) You're a lot less likely to strain your neck doing abdominal exercises standing up than you are laying down.

2.) Standing up ab exercises are more comfortable (not easier!) than what a lot of people tend to think of as traditional, on your back ab exercises. Stand up ab work is much easier on the low back than getting in and out of supine position on the floor.

3.) You can keep standing abs low impact to improve balance and stability or make the movement quick (still fluid and strong) for high intensity fat burn. Either way, when working your core while standing up you're on your feet burning calories. it is great cardio abs workout.

4.) If you're spine hurts doing ab strengthening exercises, even with a mat, eliminate spinal discomfort with standing ab exercises. So you have a bony spine! Working out shouldn't be torturous and everything is modifiable. The dreaded bicycle ab exercise, for example, can be rotated 90 degrees so that you're doing bicycles on your feet.

5.) Standing core exercises are better than floor exercises because you can do them anywhere!

15 Minute KILLER BIKINI AB WORKOUT | Sexy Summer Abs Training Video (HD)

15 Minute KILLER BIKINI AB WORKOUT | How to get Ripped Abs for Summer
Intense Bikini Abs Workout, Exercises: Crunches, Straight legs Sit ups with Sandbag, V-sit ups, Plank, Side Plank, Thread the needle, Plank Knee to Elbow, Bicycle, Scissors, Hand to knees with Sandbag, Leg lifts, Oblique Crunches, leg lifts with sandbag, Crunches with sandbag.

Undressed Yoga in the Office

Hot Girl taking off her clothes

Sexy Secretary does Yoga in the Office

10 Minute Bikini Workout - Warm Up & Stretching Routine

Sexy Bikini Yoga Workout YouTube Video

Sexy Hot Secretary in the Office

What SEXY SECRETARY does when BOSS is not in the OFFICE?

Female FITNESS MOTIVATION to Workout! Girl Can Do Pull Ups! HD

I must say reading this technique is helping me!

Pull-up & Chin-up Technique

Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.


Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.

Breathe at The Bottom. It's easier to breathe at the bottom. Take a big breath before pulling yourself up.

Chest Up. Don't let your shoulders go forward: it's unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.

Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you're pulling yourself up to.

Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.

Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.

Read more here: http://stronglifts.com/how-to-do-pull...

I got advice to try this workout and it really works! I feel much stronger now.

Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull- up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.

10 sets of 1 Pull-up

10 sets of 2 Pull-ups

10 sets of 3 Pull-ups ( I am here! )

10 sets of 4 Pull-ups

10 sets of 5 Pull-ups

Once you can do 10x5 Pull-ups, you'll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can't do 1 Pull-up, do Chin-ups using the same approach.

15 Minute YOGA FOR BEGINNERS (Full Length Workout Class)

Yoga Exercises - Warm-up Poses
(15 minute yoga workout)

In Yoga, it is very important to do some Warm-up Poses before a session so you will be physically ready for the Yoga Poses that you want to practice. Moreover, Warm-up exercises will prepare your body for more difficult poses in the future.



1. Full Body Stretch (Sarva kaya Uttana)

- it is a fantastic stretching to do in bed when you wake up in the morning.

2. Knee Down twist - this stretch will warm up your back and hips (do before Pigeon pose)

3. Knee Hug (Apanasana)

(your head stays on the floor at all times)

4. Alternating Knee hug (Apanasana 2)

(10 - 12 repetitions)

Make sure your lowe back stays flat on the floor.

- great stretch after spending a long day at the office.

5. Trunk Rotations (Madhyadeha Vrttana)

- helps keep your spine flexible

- tones the waistline, strengthen abs, stretches your neck and shoulder muscles

6. Trunk Rotations with raised arms (Uditabahu Madhyadeha Vrttana)

- don't allow the sides of your legs to touch the floor.

(alternate 8-10 times)

7. Spinal rocking (Prstha Ashti)

- this warm-up strengthens abdominal muscles and stretches the back muscles.

- don't roll all the way on neck!

BANK RUN in CYPRUS 16 MARCH 2013

                      BANK RUN PANIC BREAKING OUT IN CYPRUS 16 MARCH 2013

On 16. March 213, the Eurogroup did negotiated a deal for a bailout of the banking system in Cyprus. 
They got 10% from deposits above 100,000 Euro and 7% bellow Euro.