Game-Changing Tips for Optimal Health and Wellness : When it comes to wellness goals, you need to take mindful effort to achieve a good balance of proper nutrition, activity, and stress management. Here are some game-changing tips that will come in handy if you want to achieve optimal health and wellness:
6 Ways To Make Your Exercise More Interesting : Is fitness still fun? Or has the lure of the gym worn off and you feel stuck in a plateau? Here are ten different approaches to exercise that will mix it up.
How Much Do You Need to Run to Lose Weight? Considered as one of the most dynamic exercises, running can effectively help burn calories and reduce weight, and most people are doing it these days. Running allows you to burn more calories which in turn lead to weight loss. Combining it with a healthy diet, (such as oatmeal diet) that includes low fat and less calories will give you better weight loss results.
Create a Perfect Fitness Routine: You may find it difficult to create a perfect fitness routine, especially if you’ve never exercised before. However, it’s not that hard if you’re guided by some tips. An ideal fitness routine implies a wise and detailed plan of your workouts with different types of activities. Read on to learn 10 easy ways to develop your perfect fitness routine.
Is Running on a Treadmill as Good as Running Outside? Nope—but it can come pretty close with one small tweak.
To dedicated runners, running outside gets all the glory. Some purists even eschew headphones (and shoes!). But when talking about whether treadmill running is “the same” as running outdoors, it helps to pinpoint what sort of sameness matters to you.
Powerful Ways to Work Out at Home: When going to the gym each day is stressful for you, try these tips for exercising at home and get rid of that tension! Usually, I combine my workouts, visiting the gym several days a week and then exercise from home the rest of the week.
Train for Fitness and Strength, Not Appearance: Most gym veterans accept without question that a free weight workout produces superior results than a workout using machines. There are multiple exercises designed to isolate, build, and define nearly every skeletal muscle and muscle group in the body.
Sometimes, strains occur in the lower back, causing a terrible pain. Most of us have experienced back pains for one reason or another. Maybe you exercise too much or spend too much time in front of the screens. The stretches that you can use to reduce your lower back pain should be done in sequences. There is the essence or need for consistency.
Being consistent in exercising the joints and muscles of your back is helpful. You can plan and try to have the stretches twice or thrice min the day for good or better results. Sequences you decide or plan for depends on the amount of pain on the back. If the pain reduces, you need to reduce the sequences. You can take the stretches thrice or even four times a week. Here are some stretches that will hopefully help you reduce lower back pain:
1. Pelvic tilt warm up
When doing the stretches, make use of a yoga mat, carpet or even a rug. This position is relaxing for the joint and muscles of the back. When you are in the position, ensure the back doesn’t touch the mat or the carpet. The tilt is performed by tightening the muscles of the abdomen to press the small on the back against mat or the floor. Hold the position for 6 or 7 minutes and release.
Do these tilts four or five times. You can build this to be up to 10 or more repetitions. You need to take then a deep breath. When you exhale, the abdominal contract and thus pulls the belly towards the direction of the spines. Hold for at a moment of 10 minutes. You can repeat this for about ten times. At this point now you are ready to stretch.
2. Hamstring floor stretch
The stretch is good and effective for relieving lower back pain and doesn’t take you a lot of time. It is simple. It works for the hamstrings including the back of the thighs. It helps to keep them relaxed. This is also essential for relieving back and knee pains. Do the stretch for about 2 minutes and hold each rep of 30 seconds. Do the stretches for both of the legs. As you raise or bring up the legs, the abdominal contract.
3. Piriformis stretch
It’s essential and effective for back pain reduction as it works the glutes and the joints of the back. Hold the stretch for about 30 seconds. Contracting the abdominal just before you rest the foot in the direction opposite to the other leg. Repeat with both legs 2-3 times.
4. Quadriceps stretch
The stretch is good for the thighs. It stretches the thighs reducing any pain, including lower back pain. You need to switch the legs to ensure that both thighs benefit. For the stretch, holding for 30 minutes is essential.
5. Knees to chest stretch
This stretch works for the back to bring relaxation and reduce the pain. It helps to relax your glutes. The lower back is also relaxed. Hold for about 10 seconds and release. Repeat with both legs. Straightening the legs relaxes the joints as well. Keep left leg bent in case you have some discomforts or pain in the back during the process of doing the stretch.
6. Hip flexor stretch
This hip flexor stretch works the front of thighs and the hips. It is thus good for relaxing and reducing any pains in the joints or the back. You need to hold the stretch for about 30 seconds. Try to do the stretches with both legs. Switch to the other after you stretch the first leg. The tip of contracting abdominals and keeping both shoulders straight during the exercise is essential.
7. Total back stretch
The exercise is good as it totally reduces pain and pressure on the back. All the joints benefit and any pressure or tension on the joints disappears. You need to change your posture and be on your feet. You need support to hold on to using your hands to enable you to bend the back. The head should face downwards.
8. Spine stretch
The stretch works the hamstrings and lower back. Do it for about 20 or 30 seconds. Do the stretch with both knees one after the other. Before you bring the knees together, contract the abdominal. Check out the video to learn how to do spine stretch correctly.
These simple stretches help to relieve lower back pain and improve the posture. Depending on the amount of pain, you need to plan the sequences for stretching accordingly. The stretches are simple and can take you less time as compared to other exercises. The videos and pictures will help you learn to do the stretches with ease.
Simple Lower Back Stretches
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Offset Dumbbell Lunge for Bikini Body before Summer : Offset Dumbbell Lunge: You know lunges strengthen your quads, calves, and glutes, but this version also packs an abs-sculpting punch. Here’s why: By holding the weight on one side of your body, your core has to stay engaged to keep you upright—which is great news for your bathing suit!
Want to Work Your Butt and Core at the Same Time? Weighted Hip Raise: If you haven’t already discovered the toning power of the weighted hip raise, allow us to introduce you. This move does double duty by working both your core and glutes. Pumped and ready? Then get to it!
Beginner Tips on How to Run Without Walking : When you are a non-runner and you want to start running, this can be a hard challenge. Whether you want to lose weight or simply better your health, running is one of the most effective ways to reach your goal. Apart from numerous physical health benefits, running is good for your mental health as well. Many people think that only professional runners can run without walking, however, beginners can do it too. Here are tips to follow if you want to start running without walking.
Though statistically we fail miserably at keeping our New Year’s Resolutions to get fit, there’s still hope around springtime. Study’s show that when you begin a few months after January, you’re not only more likely to keep your fitness goals, but it’s also easier to get motivated (due to better weather and the thought of fitting into a bathing suit during the warmer weather, I suppose).
This year, there are some very intriguing exercises that are perfect for getting uber-fit and toned with stronger and leaner muscles. The theme of this year’s best fitness workouts are based on one word, “FUN!” No one wants to do boring workouts anymore. People want something that will be fun and that keeps you motivated to go back and do it again and again.
These workouts for spring and summer are just that – super fun, electrifying, challenging and will whip your body into shape in no time flat.
The Best Cardio Workout for People Who Hate Cardio : It’s all about what your body does AFTER you leave the gym.
Cardio haters, rejoice. The four-minute calorie-torching wonder known as the Tabata protocol lives up to the hype, according to an Auburn University study.
If you feel like anxiety prevents you from being successful and happy, it’s time to try out some of the best exercises that help fight stress, anxiety and depression. When you have an anxiety attack, it’s almost impossible to work, think clearly, take decisions and even relax. You can’t fall asleep, you can’t accomplish any task and you can have a bad appetite. Although you should consult your doctor first, you may want to do some of these simple exercises daily to improve your overall well-being. Reduce your anxiety with these simple yet effective exercises.
Eight serious ab moves from top Olympic trainers that will score you a rock-solid middle
DO IT Train your core with these eight moves three nonconsecutive days a week to flatten your belly and get super sexy abs! Either do them all together as a stand-alone workout or add three or four of them to the end of your usual strength-training routine. For each move, start with one set. Once you can complete all the reps with perfect form, add another.