6 Must-Haves to Stock in Your Natural Medicine Cabinet
Cold and flu season will soon be here. Here are six must-haves that I keep stocked in my natural medicine cabinet!
Cold and flu season is right around the corner, and now is the time when I’m searching my favorite online shopping venues for the best deals on the products I love to keep on hand in the event of an illness.
I used to wait to stock my natural medicine cabinet for the cold and flu season until October, but last year this time my middle daughter already had walking pneumonia (yes, in September!), so now I know better!
Although our entire stash of natural remedies is large and spans the gamut from essential oils to herbal supplements to devices like neti pots, there are six must-haves that I’ve found especially helpful in treating and/or preventing colds.
1. Elderberry Syrup
I like for us to take elderberry syrup to build up our immune systems all winter long, but it’s also great for respiratory health!
2. Echinacea
We take echinacea at the first sign of a cold. (For me, personally, it’s a sore, scratchy throat.)
3. Garlic
Garlic capsules are easy to swallow (and my girls actually love them!), but raw garlic is always best.
4. Immune-Boosting Essential Oil Blend
The immune blend we use contains wild orange essential oil, combined with clove, cinnamon, eucalyptus, and rosemary. We dilute this oil blend with coconut oil and apply it to our feet at the first sign of any illness.
5. Vitamin C
We up our vitamin C when we feel sick, but we also take it daily during the winter months.
6. Say Ahh! Sore Throat Home Exam Aid
We just recently discovered this kit, and I’m truly excited about adding it to our natural remedies arsenal.
Why? It costs us $35 per sick visit at our children’s doctor’s office, and I’m looking forward to being able to avoid that if a sore throat is simply part of the common cold virus and not something more serious, like strep throat or mononucleosis.
I’m usually a “better-be-safe-than-sorry” mom when it comes to taking my kids to the doctor, but it feels defeating to spend $35 per visit just to find out your child has a cold!
Say Ahh! kits helps you observe, compare and report to your doctor what’s going on in your child’s throat and mouth, which helps determine if a trip to the doctor’s office is necessary.
This Say Ahh! kit costs less than $10 and can be washed and used again and again. It is safe to use for kids age six and up.
The Say Ahh! system includes:
The Say Ahh! & Flashlight: The Say Ahh! oral retractor is a scientifically-designed, patented, tongue depressor that minimizes the gag reflex, encouraging tongue relaxation, which in turn improves control and increases visibility inside the mouth and throat. The flashlight provides the user with greater ease and accuracy for observation of the throat
A medical-grade illustrated chart: The Say Ahh! packaging comes with a medical-grade, illustrated chart and clear pictures and descriptions of six common throat ailments, providing the user a solid basis for comparison to what should be seen in a normal throat.
SayAhh.com & the Say Ahh! Exam Guide App: The Say Ahh! Facebook Page and Say Ahh! Exam Guide mobile app are an integral part of the Say Ahh! sore throat system, containing in-depth information and photographic reference for six common throat conditions as well as answers to FAQs, general notes from doctors, and more, to further assist the user in comparing their child’s throat.
What are your must-haves for a natural medicine cabinet? How many sore throats does your child have in a school year?
This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. I have included affiliate links in this post. Comments submitted may be displayed on other websites owned by the sponsoring brand.
Original article and pictures take thehumbledhomemaker.com site
6 Must-Have Herbs to Keep Your Kids Healthy This Winter {GUEST POST} Learn how to use these six safe and effective herbs to keep your kids healthy through the long winter. They are so gentle they should be your first line of defense.
I told Donielle I wasn’t all that into herbs and that she couldn’t get me excited about them. She’s going to try anyway.
A little peek behind the scenes for you today – as a blogger, I’m in a lot of “groups” online and interact with people from all over. We spend a lot of time talking both business and family, in text and in person on Skype/Hangout meetings, and I get to the point where I truly know these gals. They’re good friends, and yet I’ve never met them. <<<such a weird side effect of the Internet age!
But I’m lucky that one person in my groups actually lives in the next town over from me! So we’ve gotten to hang out, let our kids play together, go to dinner, and truly be friends, in real life and online. It’s a rare treat, and I’m grateful for this crazy blogging life to have brought Donielle’s friendship to me.
It was at dinner a few weeks ago that I told her pretty unequivocally that I don’t get excited about “how to use herbs” posts, because I just don’t see it happening for me. But of course, now that I’ve read this one, I am wrong, as usual – I feel like, “Yeah, I could do this – garlic? I’ve got garlic! This finally all makes sense to me!” *eye roll at self*
I’m just glad Donielle also makes some stuff to help me use things like calendula, because I’m just not an infusing kind of gal. Her new biz is super cool, and I love that herbal products are so safe for kids. I’m proud to have been using an early version of Apothecary Kids’ salve stick with a marker-drawn label all summer!
And finally, I’m pleased to introduce you to my dear colleague, to let her have a crack at introducing you to the healing, kid-friendly power of herbs – let’s see if you fall into the rabbit hole too!
No matter where your kids go to school, how often you try and wash their little hands, or give them immune boosting supplements, most children will deal with some type of virus or another over the cold winter months. This onslaught of winter illnesses can make any mother feel overwhelmed; we have to deal with viruses that keep us running for buckets in the middle of the night, sitting in hot, steamy bathrooms to help a little one breathe, and comforting a feverish (and whining) child.
We survive days (sometimes weeks!) on end with little sleep as we try our best to keep the family comfortable should they succumb to illness. And I don’t know about you, but I don’t do my best thinking when I’m living on 3 or 4 hours of sleep!
For that reason, I stock my natural medicine cabinet every fall, making sure I have all of the herbs and herbal products I’ll need to help my family if/when sickness strikes. Over the years, I’ve learned what I can do without (because the budget isn’t always able to afford a full herbal apothecary!), as well as which herbs provide me with the remedies our family needs the most. I also have a few herbs I like to have simply for their health boosting benefit, because herbs are so gentle that you can use them almost anytime!
As I’ve studied natural health over the years, I’ve added different types of alternative medicine to my arsenal, but I keep coming back to herbs. While other forms of remedies have their place, herbs are gentle and can be better tolerated by a child’s sensitive body. I can also safely treat my children with herbs internally, where I won’t with essential oils (no matter the brand). Other remedies may cause an intolerance when overused or can be easier to “over dose.” I also like the idea that I’m using the whole plant and not just one extracted from it.
Most of all, I think it’s best to start with the most gentle form of remedy first. (In the same way that you wouldn’t ask for a prescription pain reliever when a low dose over-the-counter one will do.) For this reason, herbs are what I turn to as I look to keep my family healthy throughout the year and are my first step in treating illness.
Here are the 6 herbs I must have in my house over the winter!
(note- all of these herbs have MANY uses, I’m simply going to share our favorite uses)
If I was to pick only one herb for the winter, the elderberry would be it! It has both antiviral and anti-inflammatory properties and is also an immune system stimulant, making it a powerhouse herb. Many take elderberry to avoid illness and boost their immune system, but even taken at the onset of a cold or influenza it may help reduce the duration of the illness.
The most popular way to take elderberry is in syrup form, easily purchased from your local health food store or online retailer. BUT… you can also make it at home for a fraction of the cost. You simply need dried elderberries, honey (or sugar), and water to make a simple syrup.
How we use elderberry:
as a homemade syrup a couple of times per week
as a homemade syrup multiple times per day during illness (smaller, more frequent doses)
the adults take elderberry in tincture form
in a tea blend simply for added immune benefit throughout the season (elderberry, nettle, hibiscus is a favorite!)
Learn how to use these six safe and effective herbs to keep your kids healthy through the long winter. They are so gentle they should be your first line of defense.
Garlic (Allium sativum)
You might think of garlic as only a seasoning for your dinner, but garlic has amazing antiviral and antibacterial properties and has over 7,000 years of documented medicinal use! It also has wide-ranging systematic effects on the cardiovascular, digestive, and respiratory systems as well as on the liver.
How we use garlic:
I mince raw garlic and stir it into softened butter as a spread for toast or to put on rice or potatoes.
It gets put into soups and broth when someone is feeling under the weather and I often double the garlic called for in recipes.
Garlic oil is often used in our home for ear aches, made by combining minced garlic and olive oil over low heat, strained and cooled, and bottled for use.
And, not for the faint of heart (or children!), I will mix minced garlic, raw honey, and apple cider vinegar together and take a tablespoon a few times per day to avoid or fight off illness.
Let me fill you in on garlic’s little secret though, so that you can get the most medicinal bang for your buck… it has to be cut, chopped, or minced and left sitting for 5-10 minutes before you eat or cook with it!
While it sits, sulfur-rich compounds in the cloves are activated by oxygen and change certain compounds within the garlic into the protective compounds that offer us the most benefit. So next time you need to add garlic to your meal, simply mince it and wait a few minutes before adding it to your pan.
This flower has wonderful anti-inflammatory, anti-bacterial and anti-fungal properties, and is a fantastic wound healing herb, making it a perfect addition to the natural medicine cabinet in the winter! While we often think of “wounds” as skin abrasions that happen in the summer, winter brings its own skin problems. Chapped, dry skin is painful and many people suffer from eczema more in the winter months, leaving sores and scratches from itching.
placed in mesh “tea” bags in a warm bath to sooth dry winter skin
Note from Katie: Again, thank goodness this isn’t a DIY post! I just don’t have time! Very happy to let other people do the steeping, infusing, and tincturing for me. You too? Shop Apothecary Kids.
Learn how to use these six safe and effective herbs to keep your kids healthy through the long winter. They are so gentle they should be your first line of defense.
Mullein (Verbascum thapsus)
Mullein is such a fun herb, and you’ve probably seen it growing along roadsides and in fields! It’s leaves are super soft and it’s small stalk of flower blossoms sticks up high above overgrown grass.
It has expectorant properties that can be helpful during spells of unproductive coughing, and is also anti-inflammatory, so it is often used during times of respiratory illness. The flowers can even be used – often helping to treat ear infections!
How we use mullein:
placed in a tea (sometimes along with elderberry) to assist the body during respiratory illness
infused in oil (usually along with garlic) to help treat ear aches
Growing up, this plant cause me a lot of pain! It grew like a weed (pun intended) in front of our barn, almost like a forest. My sisters and I would carefully try and sneak around through the nettle forest, often getting stung and finding ourselves covered in small white blisters.
Thankfully, the type of nettle we’re talking about here is dried and won’t cause any harm.
Nettle is considered a nourishing herb as it has a rich vitamin and mineral content and it seems there is not much that nettle can’t help with! It’s often recommended for healthy hair, skin, and nails, as an energy booster, a treatment for skin disorders, as natural allergy relief, and for helping the body maintain proper insulin levels.
Because of its many vitamins and minerals, I tend to use this herb in a tea over the winter in order to add extra nutrients to growing bodies.
Learn how to use these six safe and effective herbs to keep your kids healthy through the long winter. They are so gentle they should be your first line of defense.
German Chamomile (Matricaria recutita)
Often used as a night time tea to help relax bodies, it’s a great staple herb to have in your home.
Holidays are often times of higher anxiety and nervousness for children as their senses can be easily overwhelmed. Crowds in the stores, busy family gatherings, rushed parents, and classrooms full of excited children all mean that sometimes our kids need a bit of help to wind down. Chamomile and honey make a great tea for both kids and adults, even the practice of making the tea and sitting together can be calming and will help your little ones relax before or after an event.
But the benefits of chamomile don’t stop there! It can also be used for digestive upset or indigestion.
How we use chamomile:
as a tea for relaxing busy and excited children
during and after stomach viruses to soothe the digestive tract as well as provide hydration
With just these six herbs, you’ll be able to make plenty of remedies over the winter!
Learn how to use these six safe and effective herbs to keep your kids healthy through the long winter. They are so gentle they should be your first line of defense.
6 (Dozen) Ways I’m Going to Keep My Kids Busy This Summer
We usually begin our school year the first week of August and finish the final week of April. Do you know what this means? This means our family has only one week of school left for this year! Summer break, here we come!
Raise your hand if you feel like I do: Summer break is really for mothers and teachers. The kids think it’s for them. They have no idea. #lovehomeschooling #needabreather
Our older boys have big plans for several weeks this summer to go on a state-side mission trip and then to attend several weeks of church camp. We’ll go swimming as much as possible (hello, sunshine, I love you so much ~ xoxoxo). We have a family reunion around the 4th of July. We have friends visiting from out of state part of June/July. How is there any time free to do anything other than be on the run (and in the sun ~ xoxoxo)?
Oh trust me. There’s time. See, it’s my 10 year old and my 13 year old that have more downtime than the others. They spend time with friends and help out around the house, but I find it beneficial to…shall we say…put a little routine and creativity into their downtime. Otherwise my 13 year old who shall remain nameless would either:
find ways to torture his 10 year old brother which will thus torture me or
try to get away with sitting in a chair with his iPod playing games all the live long day.
The summer break rule is: No electronics until after 3pm and then there is a time limit (which varies depending on the day). What’s to keep the boys from getting on each other’s nerves? Oh just look at the ways…
1. Summer Reading Challenge
We did this last summer and the boys loved it. Prizes for reading? What’s not to love? I’m working on another blog post to share all the (very inexpensive) details of this fun challenge. Stay tuned.
2. Service Challenge
With school work set aside, there are more opportunities to look outward. The boys will be serving at church camp with us later this summer, but while we’re home I plan to have them jot ideas and be on the look-out for ways they can help others. Will there be prizes for this like in our Reading Challenge? No. But sometimes “coming up with and executing as many ideas as we can” is incentive enough for my competitive boys. Hey, whatever helps them learn to see other people’s needs.
3. Host Friends
I love that the boys are old enough to make plans with friends and execute the plans without much help from me. They can come up with activities like Movie Nights, Cook Outs, Flag Football, Watermelon Feed, Blow Up a Bunch of Money in our Yard (otherwise known as come over after church on Wednesday night during 4th of July week and bring whatever fireworks you want to shoot off) – the ideas are endless. We love it when the boys invite their friends over. The more, the merrier. Just keep the door closed so the mosquitoes won’t come in.
4. Get Creative in the Kitchen
I have found that summer break is the perfect time to let my boys tinker around with fun recipe ideas. It’s not always food, either. Sometimes they make non-edibles like homemade modeling clay or flubber. Or they make funky popsicles. Or they do something weird with chocolate bars or cheese sticks. Whatever gets them creative and keeps them busy.
5. Board Games
Our family loves games and has shelves full of them. During the school year, it’s hard to find time to play. I cannot wait to pull out our favorites and make up for lost time.
As you can see, the ideas within each of the ideas are limitless. And if boredom still creeps in, there are always windows to wash and gardens to hoe.
How are you planning to keep your kids busy and productive this summer?
This post contains affiliate links.
Original article and pictures take heavenlyhomemakers.com site
58 Game-Changing Exercises That’ll Transform Your Thighs
If you've been aching for lean legs and toned inner thighs, this is for you. A collection of nearly 60 muscle-sculpting moves to work all areas of the thighs (and more!) will be more than enough to get you well on your way to those gorgeous gams you've been envisioning. Beginners should create a sequence of the moves below and complete three sets of 10-15 reps. Those at advanced levels should create a sequence of the moves below and complete each move as many times as possible for 60 seconds.
1. Plank Jack:
This exercise adds a whole new level of heat to your traditional plank!
This twist on the squat will make your whole body burn! Keep your core engaged to stay balanced. Click here for details.
3. Side to Side Speed Plank:
You will really feel the burn with this variation! Focus on keeping your back straight — and don't forget to breathe! Click here for a closer look.
4. Step-Up:
Step-Up Grouped
You will feel this move all through your legs! Just make sure to keep your shoulders back as you step to maintain good posture. For further instructions, click here.
The incorporation of a resistance band into this move will really work those muscles! Remember to keep your hips aligned, one over the other, as you lay on your side. Click here for more details.
7. Inverted V Plank:
If you are looking for stronger core and calf muscles, then look no further! Just make sure you do not round your back as you hold the position. For directions, click here.
8. Reverse Lunge with Front Kick:
Reverse-Lunge-with-Front-Kick ALL
Just a couple reps of this exercise will make those thighs burn, so remember to pace yourself! For more detailed directions, click here.
9. Inch Worm:
Inch Worm Grouped
The slower you go, the more you'll feel this move in your abs! You can even hold the plank position for a couple seconds before returning to the starting position for an extra burn. Click here for instructions.
Deadlifts are notorious for their ability to work those hamstrings and quads! Be sure to keep your back straight as you bend to avoid injury! Click here for more details.
You will be shocked by how much this move will make those legs ache! Be sure to keep your tummy tucked in as you stretch your legs out. Click here for more details.
14. Split Lunge with Bicep Curl:
By keeping your foot propped up, you will really hit those hamstrings and glutes! Stay as upright as possible as you lunge to engage those core muscles. Click here for more information.
15. Squat Step with Resistance Band:
The resistance band will help you target the outside of those thighs! Keep your head and shoulders back as you squat to maintain a strong posture. If you need more information, just click here!
16. Thigh Sweep:
Brace yourself: You are really going to feel the burn in your thighs and glutes with this exercise! Make sure you keep your knees from bending as you swing your leg. For more information, click here.
17. Goblet Squat:
Goblet-Squat Grouped-1
Not only will these squats hit those thighs, but you also get a great shoulder exercise with the kettlebells! Just make sure to keep your back straight as you squat to avoid any injuries. Click here for more details.
18. Squat Press with Resistance Band:
Squat-Overhead-Press-Resistance-Band GROUPED
This is also a great way to target your shoulders while working those thighs and glutes. Keep your arms completely straight as you lift the resistance band for the best results! Need some help? Click here!
19. Plank Tuck Twist:
This move takes the plank to a whole new level! With this exercise, you've got to balance, tuck that tummy, and keep those arms as strong as possible. For further instructions, click here.
20. Kneeling Side Crunch:
This is the perfect exercise if you are looking to target your obliques. Try not to slouch as you lift that leg, though! If you need more information, go ahead and click here.
21. Ab Roll Up:
This exercise will hit all areas of your abs! Just be sure to get enough momentum as you roll forward and up into your jump. For more directions, click here.
22. Ab Clap:
Make sure that you remember to keep breathing throughout this exercise! If you are looking for an additional challenge, try strapping on some light ankle weights. Click here for more information.
This exercise will really target those inner thighs and glutes. Just make sure you keep those hips in one place as you kick back your leg! For further instructions, click here.
25. Glute Bridge:
Glute Bridges are a great way to hit those glutes and core muscles! Keep pushing your hips toward the ceiling throughout the exercise to keep those abs engaged. Click here for more details.
26. Tip Toe Squats:
Tip-Toe-Squats GROUPED
With just a couple reps of these babies, you will really be able to feel the burn in your calves! Keep your back as straight as possible as you squat down. Click here for directions.
27. Tripod Push-up:
Crank up the heat — and your heart rate — with this fantastic full-body move! The leg lift targets your glutes, thighs, and calves, while the push-up hits your chest, back, and arms! Click here for full instructions.
28. Pistol Squat:
This advanced variation on the squat is sure to whip your booty into shape. Just remember that posture is the most important part — work your way up to the full butt-to-floor squat! Click here for more details.
29. Walking Lunge with Dumbbells:
The deeper you sink into the lunge, the more you will feel the burn! For a modification, try ditching the dumbbells and put your hands on your hips instead. Click here for more instructions.
30. Lunge to Single Leg Deadlift:
This move is all about balance, so it may take a couple tries to really get the hang of it! Just be sure to move nice and slow so you don't tip over. For more detailed instructions, just click here.
31. Crossover Step Up:
Crossover-Step-Up ALL
This is a great exercise if you are looking for a way to target your calves and outer thighs. If you need an extra challenge, try throwing in a dumbbell curl when you step up! Click here if you need more information.
32. Figure 8 Squat with Kettlebell:
This move will kick your whole body into gear! Make sure you take your time so you can really feel the burn as you squat down. If the kettlebell is too much, go ahead and ditch it or grab a lighter weight! For more instructions, click here.
33. Side Lunge Row:
This compound exercise targets your delts, lats, and thighs for a move that is sure to make you sweat! As you lift the dumbbell, make sure you allow your wrists to flex naturally to avoid injury. Click here for further instructions.
34. Scorpion Twist:
This move will not only increase your flexibility, but it will also hit those ever-elusive core muscles, thighs, and glutes. Don't be surprised if you feel your back crack a little! If you need more instructions, just click here.
35. Weighted Leg Circles:
They might not seem like much, but these ankle weight circles are sure to have you sweating in no time! Just be sure to keep your hips parallel to each other and completely still as you complete your leg circles. For more information, click here.
This move will give you an exhilarating burst of energy! As you keep your core muscles engaged, just pretend like you're grabbing and kneeing someone in the gut. The more power you put into this move, the more you will feel it! For helpful guidelines, just click here!
38. Reverse Plank with Leg Raise:
Reverse-Plank-Leg-Raise EDIT-1 copy
Talk about a full-body workout! This exercise will hit your shoulders, triceps, core muscles, butt, and legs, and you will definitely feel the burn. Keep your hips lifted towards the ceiling the whole time in order to avoid injuring your wrists and shoulders. For more information, click here!
39. Knee Crossover Kick:
This exercises targets your inner thighs and glutes, and in just a few reps you will really feel the burn! Make sure you keep your hands directly under your shoulders for the optimum position. If you need an extra challenge, just stick a dumbbell behind your knee! Click here for more details.
40. Side Leg Lift on Stability Ball:
The stability ball may not be as stable as it sounds! Engage your core muscles in order to stay balanced as you slowly raise your leg. If you keep your hips still, you will be able to feel the burn in your glutes and legs in no time! For more information, click here.
41. Hamstring Ball Tuck:
Who knew that all you needed to really make those hamstrings work was a stability ball? You will be shocked by how much your legs burn after just a couple tucks! Keep that booty off the floor the whole time to really engage those core muscles. Click here for a more in-depth description!
42. Scissor Legs:
Make sure you keep your lower back on the floor as you scissor your legs. It will help engage those core muscles, and you will feel the burn from the waist down! If you need more information, just click here.
43. Side Step with Crossed Resistance Band:
In order to keep your balance as you step up, clench those core muscles. You will feel the burn in your core and legs in no time! For more information, click here.
44. Step-Up with Bicep Curl:
This move gives you the opportunity to work those thighs and your shoulders! Be sure to keep those arms as straight as possible as you lift them over your head. For more details on this exercise, click here!
45. Flutter Kicks:
Lower abs can be almost impossible to hit but lucky for you, flutter kicks are one of the best ways to target those lower muscles! Just make sure to keep your back as straight as you can while you kick your feet. For more directions, click here.
46. Fire Hydrant:
Fire-Hydrant GROUPED
Be sure to keep those hands directly under your shoulders as you lift your leg slowly. Try not to overextend your leg as you lift, and stop when you are parallel with your hip. For further directions, click here.
47. Bench Squat:
This squat will really crank up the heat! It's you versus gravity in this exercise, so make sure you squat slowly and concentrate on keeping your weight in your heels. Click here for more information on how to do this move.
48. Weighted Jumping Jack:
Bored of all those traditional jumping jacks? Why not give this weighted variation a shot? You will feel the burn in your thighs and shoulders in no time! Click here to see how it's done!
49. Burpee:
Burpee-with-Push-Up GROUPED
While the burpee is one of the most dreaded exercises out there, it is also one of the most effective! So set aside your hesitation, and embrace the sweat!
50. Wood Chopper with Medicine Ball:
Talk about targeting those obliques! This exercise will have your heart rate up in no time. As you lift the medicine ball, make sure you are thrusting from legs rather than your back. For more information, click here.
51. Wall Sit:
Just because you get to sit, doesn't mean this exercise is going to be relaxing! As you lean against the wall, with your legs bent at a 90-degree angle, make sure your entire back is in contact. For an added challenge, go ahead and stretch one leg straight out! For details, click here.
52. Sumo Squat with Bicep Curl:
This is a great compound move that will target your inner thighs and your biceps! Remember to keep your weight as far back in your heels as you can so that you are able to really sit back into that squat. For more instructions, click here.
53. Standing Fire Hydrant with Squishy Ball:
This variation on the fire hydrant will really crank up the heat! Focus on moving slowly as you clasp the training ball behind your knee. By squeezing your leg around the ball, you will also hit those glutes! Click here for more information.
54. Ball Slams:
This move requires strength and coordination! Keep your eyes on the ball as you raise out of the squat and toss it into the air. Modify this move by simply holding the ball over your head as you rise to a standing position. It may target the upper back, but you thighs will burn soon after trying these! For more detailed instructions, click here.
55. Power Squat:
(Photo: Shutterstock.com)
Be prepared to really feel the burn in your quads with this exercise! Keeping your hands tucked behind your head should help you stay balanced as you squat down. For a modification, try a more shallow squat, and simply come to a standing position, rather than jumping. Click here for more details.
56. Reverse Lunge:
In order to maintain the best possible posture for this exercise, make sure that your torso remains upright as you step back, and make sure that your weight settles into your back toes. For a more detailed description, click here!
57. Front Kick with Dumbbells:
Stand as straight as you can as you kick one leg out at a time, locking the knee. This will help to engage those core muscles, and create a stronger foundation to stand on! Click here for more instructions.
58. Weighted Donkey Kick:
Original article and pictures take media.womanista.com site
