Strength training also contributes to muscle conditioning. Conditioning muscles is essential to overall stability and the strength of the body. A strong body provides many benefits all through out life. Maintaining strong muscles also aids in maintaining stronger, healthier bones, tendons and connective tissues.
Your posture or the ways you sit and stand reflect the health of the muscles and bones that keep you upright. Strengthening those muscles and bones will enable to sit and stand more comfortably.
Many people, particularly women, fear strength training believing they will experience dramatic gains in muscle size making them look more like men. This just is not so. Men and women have different hormones that govern how muscles respond to strength training. The male hormone testosterone is key to building large muscles. Women simply lack sufficient levels of testosterone to “bulk up”. Instead you’ll gain longer more shapely muscles that can also be … Read the rest
Exercises for building a better butt that you can do at home or at the gym, and with nothing more than your bodyweight or a set of dumbbells. You’ll build your butt fast with these moves. No wasting time.
Stand with your feet shoulder width apart. Keep your chest up, push your hips back, and squat to parallel. Squeeze your butt and push back up to the start position. Do 10 repetitions.
Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the standing position. Stay in the “split” position for the entire exercise. Do 10 repetitions for each side.
Take a step forward with one leg, … Read the rest
With these improved fitness levels come a number of benefits which I will discuss in this article.
- INCREASED ENERGY LEVELS:- When you exercise your heart works harder to pump the blood through your body. As you continue to exercise the strength of your heart increases and it can pump more blood throughout your body, providing more energy to muscles where it is needed. Your other muscles also have to work harder as you exercise and this increases their stamina levels. The overall impact is improved energy levels for you.
- IMPROVED APPEARANCE:- Regular exercise will improve the way your body looks, even if this was not your original aim. By doing the exercises you will burn fat and tone your muscles. Even if you are targeting specific areas of the body with your fitness program, other parts will also show improvements. For example, if you are training to tone your arms,
… Read the rest
These exercises are quite easy to do. You should do them continuously every day. Never miss a single day until you achieve your goal. You must set yourself a goal. Your goal is to lose belly flab so focus on losing the unwanted flab when you do the exercises.
Free Squats: Doing free squats everyday can help you get rid of excessive flab near your belly as well as the one near the knees. For this exercise, you must stand straight with your arms stretched forward. Then slowly go down to a position that is similar to the one when you sit on a chair. Push your bottoms a little more low until your bottoms touch the floor. This will contract your abdominals and will reduce your belly flab and the flab in you bottoms.
Sit ups: Sit ups are very good if you want to build abs and get … Read the rest
Many women believe that there’s nothing they can do about the cellulite that seems to stick to their thighs, hips and buttocks like glue, however, nothing could be further from the truth. Although it may not be possible to remove every trace of cellulite, there is much you can do that doesn’t involve risky surgery.
Exercise is a wonderful way to reduce the amount of cellulite you have on your body. This is because exercise stimulates the body to pump oxygen to every cell of the body and burns calories too. Cellulite is excess body fat, but most women find it quite difficult to get rid of naturally. The reason we have such trouble is a 2-fold problem.
- Our gender: Gotta love that one! The hormonal ups and downs every woman experiences give women a greater tendency to store fat in anticipation of pregnancy. Since we don’t make
- Our genetics:
… Read the rest
Balance balls are large, sturdy, air-filled balls. They stretch about 50 cm to 65 cm in diameter and are used in exercise routines. Balance balls are referred to by a number of other names such as fitness, stability, Swiss, or Pilates balls.
Not very expensive, they generally cost in the range of $10 to $20, so buying one won’t break the bank.
If you’re looking for a fun but effective way to tone and stabilize your core muscles, the balance ball is a great solution. Regular use of this unusual piece of exercise equipment can help you lose weight and trim your body.
Balance balls also help gain and develop balance and also increase flexibility. These balls are especially useful for those who can’t stand or walk for an extended period of time but still want to get and stay in shape.
Most commonly, exercises require you to sit or … Read the rest
The most effective exercises to get rid of cellulite can be done easily and without expensive equipment. As a matter of fact, if you can open a door and walk outside, you can exercise for cellulite removal. That may seem a bit far-fetched, but it is true nonetheless. The best cellulite exercises are in deed the simplest ones. Activities like walking, running, swimming, jogging, biking, etc. All of these exercises promote increased blood flow and circulation — two things that cellulite hates.
These aerobic and cardiovascular exercises are simple, effective, and inexpensive. In fact, you only need about 10-20 minutes each day. That’s it! You don’t have to run a 5-mile marathon, go to a gym & use a treadmill for 3 hours, and you don’t have to hire a personal trainer at $200 an hour. Simply open the door and get started.
If you aren’t used to exercising regularly, … Read the rest
Researchers conducted a 16 week study on women who were taking medications for pain relief. One group studied did aerobic exercise and flexibility work. Another group added simple strength training exercises.
A third group was given a self help course to help educate themselves on how to deal with symptoms and the last group combined the education with the walking, stretching and strengthening. The exercisers met twice a week and they gradually increased their exercise intensity throughout the program. They were told to exercise a third day on their own. 207 women started the program and 135 completed the 16 weeks.
The studies’ authors suggest that progressive walking, basic strength exercises and stretching are effective at improving physical, emotional, and social function. These results were still present 6 months after the program was concluded. The benefits of exercise were enhanced when combined with self management education. The participants had improved … Read the rest
Helps realign your head over your shoulders-and relieve neck strain
While standing or sitting, simply move your head back over the middle of your shoulders. Think of trying to touch an imaginary wall with the back of your neck (do not actually tip your head back to touch the wall as that will cause your neck to arch).
Hold for ten seconds and relax. Do this whenever you realize your head has been hanging forward for a while, i.e., after reading or leaning over your desk, computer, handwork, hobby, etc.
SHOULDER BLADE SQUEEZE
Strengthens the muscles between the shoulder blades and mid-back. This movement/exercise will correct rounded shoulders¬-and also relax all neck muscles.
Lift rib cage. Think of pulling up with your midsection.
Press your shoulder blades back, towards your spine, and then press them down towards your waistline.
Hold for a slow count of ten, without holding … Read the rest
Abdominal crunches work only one area of your abdomen–the part along the front of your belly above the belly button. Unfortunately, this happens to be the one area of the stomach that’s often strongest for most people. So, crunches simply make an already strong area of the abdomen even stronger, ignoring important weak spots that are the true source of your problem.
The ABS are actually more than just one muscle. The abdominal muscle group is made up of the oblique muscles (internal and external), the abdominus rectus and the hidden transverse abdominus.
The obliques are thin muscles that form a continual wrap around the torso, enclosing your bony structures and internal organs in a protective support. Unfortunately, even the most developed obliques can be hidden under layers of fatty love handles.
The rectus abdominus is what forms the classic and sought after six-pack. It attaches the sternum and ribs … Read the rest