₦airaland Forum

i love u afeni

wwwwwwwwwwwoooooooooooooooooooooooooowwwwwwwwwwwwwwwwwwww

Jachoz:
Yes sweetnini, I miss u

u are not my brother

i'm missing my pussy soooooooo much

travelled in bed last night

the man is a big mumu ode,idiot,, there's no insult for the foool
he's is soooooo stupid

i dont believe it
kareya ne

still the same
the topic says would u assist?

ruling in bed last night

kajad:
Meaning?

can't u read?

they will think its pass and then he'll never want to fail again
if u pass ur exam would u like to fail again?

Badman888:
hope u can hear better now

well its getting better now,i didnt think i'll hear again after wat u did to me in bed last night

i'm missing my brother

Gave Badman888 a BJ and he screamed so loud that i got deaf in bed last night

ate lunafish in bed last night

i wont tell my child that i'll do anything
i'll allow him/her to read
but if she cant make it i'll help
but not with thier knowledge

@Mystique
did u get this joke
please explain

lol

eveseh:
sweetnini,are u one of my haters now?

i can never hate u
u are supposed to know that

santa baby-PCD

the best in bed last night

gif

It’s time to stop hating your legs. It’s time to believe that you have a right to slim and sexy thighs.

Why should you settle for less in a world that accepts mediocrity as the norm?

Let’s begin with the first golden rule. Total body fat needs to be reduced to make your legs slim and sexy. As you move towards your goal of leaner legs, you’ll need to be consistent with your eDiets nutrition program while carefully increasing your exercise time and losing 1-2 pounds of fat each week. This patient process will shed fat and make you look tighter each week.

The formula never changes; it’s the lack of consistency that holds many people back. If you haven’t joined eDiets, it’s time to get this issue out of the way. Your legs won’t get slim and sexy without a purposeful and easy to use meal plan. eDiets has 22 different nutrition plans so you’ll get plenty of great choices.
I’m providing a leg workout that will produce results. This workout only needs to be done two times per week on alternate days. The workout also assumes that you train with weights for your upper body at least two days per week and also perform cardiovascular exercise approximately two to three days per week for 20 minutes or more. I’m only recommending that you go through the exercises for one set. Yep, that’s all. One measly set. I guess I should also mention that this is not going to be as easy as you think. However, you will see and feel a difference within 30 days (assuming your nutrition is on track).

The Workout:

1. Dumbbell Close Stance Squat

Starting Position:

Stand tall with your feet closer than shoulder-width apart with a slight bend in the knees.
Hold a dumbbell or cans in each hand and rest one on each shoulder.
Movement:

Lower your body by bending from your hips and knees stopping when your thighs are parallel to the floor.
Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended.


Key Points:

Exhale while returning to the starting position.
Inhale as you lower down.
Do not let your knees ride over your toes (you should be able to see your feet at all times).
It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
Think about sitting back in a chair as you are lowering down.
Push off with your heels as you return to the starting position.
You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
For variation and comfort, some may prefer to hold one dumbbell between their legs. The one dumbbell should equal the same amount as the two dumbbells combined.
Perform 20 repetitions and begin the next exercise within 45 seconds.

2. Lying Leg Adduction

Starting Position:
Lie on your right side with your right arm supporting your upper body.
Your right leg should be straight and your left leg should be bent.
Support your weight on your right arm and left leg.
Movement:

Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
After completing the set on the right side, perform the exercise on the left side.
Key Points:

Exhale while lifting your leg up.
Inhale while returning to the starting position.
You may use ankle weights to increase the level of difficulty.
If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.
Perform 20 repetitions for each leg and begin the next exercise in 60 seconds.

3. The Lunge

Starting Position:

Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:

Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key Points:

Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees


Perform 20 repetitions for each leg and begin the next exercise within 90 seconds.

4. Chair Squat

Starting Position:

Perform this exercise with the aid of a sturdy chair.
Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
Keep your head up as a natural extension of your spine.
Movement:

Begin to sit in the chair lowering your body until your legs are at a 90-degree angle (if possible).
Contracting your quadriceps, slowly return to the starting position stopping just short of the legs being fully extended. Keep a slight bend in the knees.
Key Points:

Inhale while sitting in the chair.
Exhale while raising yourself from the chair.
As you get stronger, you will want to add resistance such as dumbbells in your hands

Perform 25 repetitions and begin the next exercise within 90 seconds.
5. Cardiovascular Exercise -- Walk for 25 minutes at a brisk pace. You can also use the stationary bike, elliptical or any cardio machine of choice.

After the workout, remember to stretch your lower body for 5 to 10 minutes.

Be prepared for some healthy sore muscles. Just don’t forget the golden rule and be prepared for some awe inspiring complements about your new and improved slim and sexy legs. It will take some time and hard work, but the results will be well worth it.

As always, please check with your doctor before beginning any exercise program.

Abs of steel, Ab belt, Ab roller… the list goes on for gimmicks and gizmos used to sell the ultimate 6-pack. No matter how we try it seems the 6-pack is reserved for the young and buff. However, if you consider combining just the right elements, you might get the results you’ve desired. Sound too good to be true? Well, read on to discover the 5 best exercises for amazing abs.

Let it be said that 1,000 abdominal exercises a day aren’t the “secret” to chiseled abs. It’s a combination of cardiovascular activity, diet and genetics, yep sorry, genetics does play a part in whether or not you can define those abdominal muscles to the point of an enviable 6-pack.


In addition to diet, exercise, great abdominal exercises completed on a regular basis can help you achieve your goal of abs of steel or at least close to it. All you need is a physioball, 15 minutes and the eye of the tiger!
CRUNCHES ON Physioball (with or without weight)
Crunches on the physioball still rate as one my favorite ab exercises. This exercise really helps (in my opinion) to define abs more than most of the other exercises. Position yourself with back on the ball making sure that it is adequately inflated. Be sure your low back is well supported. Cross your hands over your chest and slowly roll your back down over the ball then begin to lift up feeling a strong abdominal contraction and repeat. To increase difficulty, you can hold a weight across your chest. Perform three sets of eight to 12 repetitions. Be sure to relax your neck. If you feel your neck coming in to play.

ABDOMINAL VACUUM
This exercise is the best for working your Transversus Abdominis which is the muscle that holds your tummy tight. Basically, it’s a thin sheet of muscle running along the sides of the abs joining connective tissue, serving as your body’s natural corset. Every time you suck in your stomach you are using your Transversus. Interestingly enough, the Transversus is the only muscle that allows you to “suck in” your stomach.

Start by positioning yourself on all fours. Keep your back flat. Maintain this position throughout the exercise. Exhale all the air from your lungs. Relax your abdomen and let it relax without increasing the arch in your lower back. Pull your belly button toward the spine, (i.e. suck your stomach in very tight).

Continue to breathe lightly through your nose, don’t hold your breath and continue to pull your navel in as tight as you can. Hold this position for 15-20 second and repeat 12 times. Work up to 25 repetitions.

The “BICYCLE”
The “Bicycle” still rates by researchers as one of the best abdominal exercises and is a great one to include in to your ab arsenal.

Begin by lying on the floor with your lower back in a neutral position. Loosely place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee. Do not perform this activity if you feel any strain on your lower back. Be sure not pull on your head and neck during this exercise.

The lower to the ground your legs bicycle, the harder your abs have to work.

REVERSE AB CURL (Advanced)
One of the most common requests I have from my clients is how to work the lower abdominal region, this exercise serves as the perfect solution.

Begin by lying on your back with your hands close to the body and extended down by your hips. Contract your abs (belly button to spine) raise your legs and feet in line with the ceiling. Then, raise your hips off the floor until you can’t raise them any further. Stop when you feel a full contraction of the abdominals and slowly return to the starting position. Repeat for 12 repetitions and work towards 3 sets of 12.


DOUBLE CRUNCH (Advanced)
I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals.
Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or place your finger tips on the side of your head. Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper ab region while you contract. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor. The key to this exercise is pace, don’t go too fast.

Keep in mind that these exercises alone are not the key to the world of great abs. You need to focus on regular cardiovascular exercise, sound nutrition void of junk food, i.e. fried foods and high fat good and overall strength training program. The more lean your body becomes the more likely you’ll be able to sport defined abs. But again, sometimes its far more important to have a strong core to support your day to day activity and avoid back pain than to try to achieve something your body just isn’t designed to do.

i loved the mosquitoes that bit u last night

loved everthing in bed last night

dejiolowe:
poison her. she's not fit to live. use rat poison and give it out in small measures. she should be dead in 5 months.

lol

@topic
ur step might even want to set u up
she might say u raped her

thats nice @wes

so yesterday-Hilary duff

moaning in bed last night

good for u

Ciaralover:
I LOVE RHOD, we used to be cool, we had a fight and we still cool,

RHOD GO GIRL!!DO YA THING!!!

i'm missing no one right now maybe later