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Larisa Fitness, Dubai (2026)

18/10/2024

Some simple and Effective Exercise to solve the Frozen Shoulder routine. Make this your habit for a permanent solution.

Share If you have some improvement.

23/09/2024

𝐖𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐢𝐟 𝐰𝐞 𝐝𝐨𝐧'𝐭 𝐰𝐞𝐚𝐫 𝐚𝐩𝐩𝐫𝐨𝐩𝐫𝐢𝐚𝐭𝐞 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐜𝐥𝐨𝐭𝐡𝐞𝐬?

If you don't wear appropriate fitness clothes during workouts, several issues may arise:

1. 𝘿𝙞𝙨𝙘𝙤𝙢𝙛𝙤𝙧𝙩: Regular clothes may trap sweat, causing irritation and chafing, making it hard to stay focused.
2. 𝙇𝙞𝙢𝙞𝙩𝙚𝙙 𝙈𝙤𝙫𝙚𝙢𝙚𝙣𝙩: Non-fitness clothes can restrict your range of motion, making exercises like stretching or squats difficult.
3. 𝙄𝙣𝙘𝙧𝙚𝙖𝙨𝙚𝙙 𝙄𝙣𝙟𝙪𝙧𝙮 𝙍𝙞𝙨𝙠: Lack of proper support (e.g., or compression wear) can lead to muscle strain or joint injuries.
4. 𝙊𝙫𝙚𝙧𝙝𝙚𝙖𝙩𝙞𝙣𝙜 𝙤𝙧 𝘾𝙤𝙤𝙡𝙞𝙣𝙜: Regular fabrics may not regulate temperature effectively, causing overheating or not keeping you warm in cooler conditions.
5. 𝙍𝙚𝙙𝙪𝙘𝙚𝙙 𝙋𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚: The wrong clothes may distract or slow you down, affecting intensity and results.

Wearing the right ensures comfort, safety, and optimal performance during exercise.

22/09/2024

𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐖𝐞𝐚𝐫𝐢𝐧𝐠 𝐁𝐞𝐬𝐭 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐂𝐥𝐨𝐭𝐡𝐞𝐬?

Wearing the best offers several benefits that go beyond just style. Here are some key advantages:

1. 𝘾𝙤𝙢𝙛𝙤𝙧𝙩 & 𝙋𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚: Moisture-wicking fabrics and a proper fit help you work out longer and more effectively.
2. 𝘾𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 𝘽𝙤𝙤𝙨𝙩: Looking good improves motivation and mindset.
3. 𝙎𝙪𝙥𝙥𝙤𝙧𝙩 & 𝙋𝙧𝙤𝙩𝙚𝙘𝙩𝙞𝙤𝙣: Compression gear provides muscle support and reduces injury risk.
4. 𝙏𝙚𝙢𝙥𝙚𝙧𝙖𝙩𝙪𝙧𝙚 𝙍𝙚𝙜𝙪𝙡𝙖𝙩𝙞𝙤𝙣: Breathable fabrics keep you cool or warm as needed.
5. 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮: Stretchy materials allow free movement during exercise.
6. 𝙁𝙖𝙨𝙩𝙚𝙧 𝙍𝙚𝙘𝙤𝙫𝙚𝙧𝙮: Compression improves circulation, reducing soreness.
7. 𝘿𝙪𝙧𝙖𝙗𝙞𝙡𝙞𝙩𝙮: High-quality gear lasts longer, making it a cost-effective choice.

These advantages help you get the most out of your .

21/09/2024

𝟑 𝐁𝐞𝐬𝐭 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐀𝐁𝐒

Here are three of the best exercises for targeting and strengthening your abs:

𝟏. 𝐏𝐥𝐚𝐧𝐤
The is an excellent for building core strength and endurance by engaging not just your abs, but your entire core.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Start in a push-up position, resting on your forearms instead of your hands.
- Keep your body in a straight line from your head to your heels, engaging your core.
- Hold for 30-60 seconds, or as long as you can, while maintaining good form.
- Repeat for 3 sets.

𝟐. 𝐁𝐢𝐜𝐲𝐜𝐥𝐞 𝐂𝐫𝐮𝐧𝐜𝐡𝐞𝐬
Bicycle are a dynamic move that targets the upper and lower abs, as well as the obliques.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Lie on your back with your hands behind your head and your knees bent.
- Lift your shoulders off the ground and bring one knee toward your chest while twisting your torso, bringing the opposite elbow towards the knee.
- Switch sides in a pedaling motion, bringing the other knee in and twisting your torso.
- Do 15-20 repetitions per side for 3 sets.

𝟑. 𝐋𝐞𝐠 𝐑𝐚𝐢𝐬𝐞𝐬
This exercise effectively targets the lower abs, which can be a challenging area to strengthen.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Lie flat on your back with your legs straight and arms by your sides or under your hips for support.
- Slowly lift your legs toward the ceiling while keeping them straight.
- Lower your legs back down without letting them touch the floor.
- Repeat for 10-15 repetitions and 3 sets.

These exercises focus on different parts of your abs and, when done consistently, can help you build a stronger and more defined core.

20/09/2024

𝟑 𝐄𝐚𝐬𝐲 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐭𝐨 𝐑𝐞𝐝𝐮𝐜𝐞 𝐈𝐧𝐧𝐞𝐫 𝐅𝐚𝐭 𝐨𝐟 𝐓𝐡𝐢𝐠𝐡

Here are three easy that can help target and reduce , while also toning and strengthening the area:

𝟏. 𝐒𝐮𝐦𝐨 𝐒𝐪𝐮𝐚𝐭𝐬
Sumo are great for targeting the inner thighs while also working the glutes and quads.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Stand with your feet wider than hip-width apart, with your toes pointing outward.
- Lower into a squat position by bending your knees and pushing your hips back, keeping your chest lifted.
- Press through your heels to return to standing.
- Repeat for 15-20 repetitions.

𝟐. 𝐒𝐢𝐝𝐞-𝐋𝐲𝐢𝐧𝐠 𝐋𝐞𝐠 𝐋𝐢𝐟𝐭𝐬
This exercise directly targets the inner thigh muscles and helps strengthen and tone them.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Lie on your side with your legs stacked.
- Bend your top leg and place the foot flat on the floor in front of your bottom leg.
- Lift your bottom leg as high as you can, keeping it straight.
- Lower it back down slowly.
- Do 12-15 repetitions on each side.

𝟑. 𝐋𝐮𝐧𝐠𝐞𝐬 𝐰𝐢𝐭𝐡 𝐈𝐧𝐧𝐞𝐫 𝐓𝐡𝐢𝐠𝐡 𝐒𝐪𝐮𝐞𝐞𝐳𝐞
This variation of lunges engages the inner thighs while also working your glutes and hamstrings.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Stand with your feet hip-width apart.
- Step forward with one leg into a lunge position, making sure your front knee is over your ankle.
- As you come back to standing, squeeze your inner thighs together.
- Repeat for 12-15 repetitions on each side.

These exercises are easy to do at home and can help you reduce fat in your inner thighs by building lean muscle and increasing overall .

19/09/2024

𝟑 𝐄𝐚𝐬𝐲 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐍𝐞𝐜𝐤 𝐏𝐚𝐢𝐧

Here are three easy exercises to relieve neck pain:

𝟏. 𝐍𝐞𝐜𝐤 𝐓𝐢𝐥𝐭𝐬
This gentle stretch helps alleviate and in the neck.

- 𝐇𝐨𝐰 𝐭𝐨 𝐃𝐨 𝐈𝐭:
- Sit or stand with your back straight.
- Slowly tilt your head towards your shoulder, bringing your ear as close as possible.
- Hold for 15-30 seconds and repeat on the other side.
- Perform 2-3 repetitions on each side.

𝟐. 𝐂𝐡𝐢𝐧 𝐓𝐮𝐜𝐤𝐬
Chin tucks help strengthen the muscles that support the neck and improve posture, which can relieve neck pain.

- 𝐇𝐨𝐰 𝐭𝐨 𝐃𝐨 𝐈𝐭:
- Sit or stand up straight.
- Slowly tuck your chin in towards your chest, as if making a double chin.
- Hold the position for 5 seconds, then relax.
- Repeat 10-15 times.

𝟑. 𝐍𝐞𝐜𝐤 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬
This exercise increases flexibility and mobility in the neck, reducing tension.

- 𝐇𝐨𝐰 𝐭𝐨 𝐃𝐨 𝐈𝐭:
- Sit or stand with your shoulders relaxed.
- Slowly turn your head to one side, looking over your shoulder.
- Hold for 15-30 seconds, then turn to the other side.
- Repeat 2-3 times on each side.

These are simple and can be done daily to help reduce and improve range of motion.

18/09/2024

𝟑 𝐄𝐚𝐬𝐲 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐁𝐚𝐜𝐤 𝐁𝐨𝐧𝐞

Here are three simple to strengthen and support your and back muscles:

𝟏. 𝐂𝐚𝐭-𝐂𝐨𝐰 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 (𝙎𝙥𝙞𝙣𝙖𝙡 𝙁𝙡𝙚𝙭𝙞𝙗𝙞𝙡𝙞𝙩𝙮)
- 𝐇𝐨𝐰 𝐭𝐨 𝐝𝐨 𝐢𝐭:
1. Start on your hands and knees in a tabletop position.
2. Inhale as you arch your back (cow pose), lifting your chest and tailbone towards the ceiling.
3. Exhale as you round your back (cat pose), tucking your chin to your chest and pulling your belly inwards.
4. Repeat this movement 10-15 times.

- 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬: Improves spinal flexibility, relieves tension, and warms up the back muscles.

𝟐. 𝐁𝐢𝐫𝐝 𝐃𝐨𝐠 (𝘾𝙤𝙧𝙚 𝙖𝙣𝙙 𝙇𝙤𝙬𝙚𝙧 𝘽𝙖𝙘𝙠 𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝)
- 𝐇𝐨𝐰 𝐭𝐨 𝐝𝐨 𝐢𝐭:
1. Start in the same tabletop position.
2. Extend your right arm forward and your left leg backward, keeping them parallel to the floor.
3. Hold for a few seconds, then return to the starting position.
4. Repeat with the opposite arm and leg. Do 10-12 reps on each side.

- 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬: Strengthens the lower back, core, and improves balance.

𝟑. 𝐒𝐮𝐩𝐞𝐫𝐦𝐚𝐧 (𝙇𝙤𝙬𝙚𝙧 𝘽𝙖𝙘𝙠 𝙖𝙣𝙙 𝙂𝙡𝙪𝙩𝙚𝙨)
- 𝐇𝐨𝐰 𝐭𝐨 𝐝𝐨 𝐢𝐭:
1. Lie face down with your arms extended in front of you and legs straight.
2. Simultaneously lift your arms, chest, and legs off the floor as high as you can.
3. Hold the position for 3-5 seconds, then slowly lower back down.
4. Repeat for 10-15 reps.

- 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬: Strengthens the entire back, particularly the lower spine, glutes, and shoulders.

These exercises can help you maintain a healthy spine and prevent when done regularly.

16/09/2024

𝟑 𝐁𝐞𝐬𝐭 𝐚𝐧𝐝 𝐄𝐚𝐬𝐲 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐏𝐚𝐢𝐧

Here are three of the best and easiest exercises to help relieve shoulder pain:

𝟏. 𝐏𝐞𝐧𝐝𝐮𝐥𝐮𝐦 𝐒𝐭𝐫𝐞𝐭𝐜𝐡
This gentle stretch helps release tension in the shoulder joint and increases mobility.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Stand and lean forward, supporting yourself on a table or chair with one hand.
- Let your affected arm hang down straight.
- Slowly begin to swing your arm in small circles (clockwise and counterclockwise), gradually making the circles larger.
- Do this for 30 seconds to 1 minute.

𝟐. 𝐂𝐫𝐨𝐬𝐬-𝐁𝐨𝐝𝐲 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐒𝐭𝐫𝐞𝐭𝐜𝐡
This stretch targets the muscles in the back of the , helping to relieve tightness.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Stand or sit up straight.
- Take your affected arm and bring it across your body.
- Use your other arm to gently pull the elbow closer to your chest.
- Hold the for 15-30 seconds and repeat 2-3 times on each side.

𝟑. 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐁𝐥𝐚𝐝𝐞 𝐒𝐪𝐮𝐞𝐞𝐳𝐞
the muscles around the shoulder blades helps support the shoulder joint and reduces pain.

𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
- Sit or stand with your arms relaxed at your sides.
- your shoulder blades together as if you’re trying to hold a pencil between them.
- Hold for 5 seconds, then release.
- Repeat for 10-15 repetitions.

These are easy to perform and help improve flexibility, strength, and mobility in the shoulder, aiding in pain relief.

15/09/2024

𝟑 𝐁𝐞𝐬𝐭 𝐚𝐧𝐝 𝐄𝐚𝐬𝐲 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐁𝐚𝐜𝐤 𝐏𝐚𝐢𝐧

Here are three of the best and easiest exercises to help alleviate back pain:

𝟏. 𝐂𝐚𝐭-𝐂𝐨𝐰 𝐒𝐭𝐫𝐞𝐭𝐜𝐡
This -inspired stretch improves flexibility and strengthens the muscles around the spine, helping to relieve tension in the lower back.

𝐇𝐨𝐰 𝐭𝐨 𝐃𝐨 𝐈𝐭:
- Start on all fours with your wrists directly under your shoulders and your knees under your hips.
- Inhale, arch your back, and lift your head and tailbone towards the ceiling (cow position).
- Exhale, round your back, tuck your chin towards your chest, and tuck your tailbone (cat position).
- Repeat for 10-15 repetitions.

𝟐. 𝐂𝐡𝐢𝐥𝐝’𝐬 𝐏𝐨𝐬𝐞:
A gentle for the entire back, child’s pose helps relax muscles and relieve lower back pain.

𝐇𝐨𝐰 𝐭𝐨 𝐃𝐨 𝐈𝐭:
- Kneel on the floor and sit back on your heels.
- Stretch your arms out in front of you and lower your forehead to the ground.
- Hold for 20-30 seconds, breathing deeply.
- Repeat 2-3 times.

𝟑. 𝐁𝐫𝐢𝐝𝐠𝐞𝐬:-
This exercise strengthens the glutes and lower back, which can help reduce back pain by providing better support for the spine.

𝐇𝐨𝐰 𝐭𝐨 𝐃𝐨 𝐈𝐭:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Push through your heels to lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Hold for a few seconds at the top, then slowly lower back down.
- Repeat for 10-15 repetitions.

These are gentle, beginner-friendly, and can be done at home to relieve .

14/09/2024

𝐓𝐨𝐩 𝟑 𝐄𝐚𝐬𝐲 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐆𝐞𝐭 𝐑𝐢𝐝 𝐨𝐟 𝐃𝐨𝐮𝐛𝐥𝐞 𝐂𝐡𝐢𝐧

Here are three easy exercises to help reduce a by targeting the muscles in the neck and jaw area:

𝟏. 𝐂𝐡𝐢𝐧 𝐓𝐮𝐜𝐤𝐬
- 𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
1- Sit or stand with your back straight.
2- Slowly tuck your chin towards your chest, feeling a stretch in your neck.
3- Hold for 5 seconds, then release.
4- Repeat 10-15 times.
- 𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨: Strengthens neck muscles and helps tighten the skin around the chin area.

𝟐. 𝐉𝐚𝐰 𝐉𝐮𝐭
- 𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
1- Tilt your head back so you're looking at the ceiling.
2- Push your lower jaw forward to feel a stretch under the chin.
3- Hold for 5-10 seconds, then relax.
4- Repeat 10 times.
- 𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨: Tones the and reduces fat around the chin.

𝟑. 𝐓𝐨𝐧𝐠𝐮𝐞 𝐏𝐫𝐞𝐬𝐬
- 𝙃𝙤𝙬 𝙩𝙤 𝘿𝙤 𝙄𝙩:
1- Sit or stand with a straight back.
2- Press your tongue to the roof of your mouth while tilting your head back and looking up.
3- Hold for 5 seconds, then relax.
4- Repeat 10-15 times.
- 𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨: Engages the muscles under the chin, helping to firm and tighten.

𝙏𝙝𝙚𝙨𝙚 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 𝙘𝙖𝙣 𝙝𝙚𝙡𝙥 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙩𝙝𝙚 𝙖𝙥𝙥𝙚𝙖𝙧𝙖𝙣𝙘𝙚 𝙤𝙛 𝙖 𝙙𝙤𝙪𝙗𝙡𝙚 𝙘𝙝𝙞𝙣 𝙤𝙫𝙚𝙧 𝙩𝙞𝙢𝙚 𝙬𝙝𝙚𝙣 𝙘𝙤𝙢𝙗𝙞𝙣𝙚𝙙 𝙬𝙞𝙩𝙝 𝙖 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙙𝙞𝙚𝙩 𝙖𝙣𝙙 𝙧𝙚𝙜𝙪𝙡𝙖𝙧 𝙤𝙫𝙚𝙧𝙖𝙡𝙡 𝙗𝙤𝙙𝙮 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚.

Larisa Fitness

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