Health and Fitness

Squats probably are the best functional exercises that you can perform. The problem is that most people execute the squat wrong. Taking advantage of the Ab Ball to perform the squat makes it much easier on the individual performing the exercise when it comes to maintaining good form.

You start out by positioning the exercise ball on the wall. Then face the other direction and place the ball between your lower back and the wall. Position your feet away from the ball slightly so you are leaning into the ball. From here you are going to squat until you have a 90 degree angle at the knees and your shins should be perpendicular to the floor.

The basic rule when doing the exercise is that when you squat two 90 degree are made. You are going to have a 90 degree bend at the waist and a 90 bend at the knees. In the squat position your thighs are going to be parallel with the floor and your shins and upper torso perpendicular with the ground. You then push with your legs with your weight in the heels to the point just before you lock your knees. Never lock your legs.

To add difficultly you simple grab a set of dumb bells for extra weight. combining exercises can make for a truly exhausting exercise. I like to perform the squat and shoulder press. When doing this simply start with the weight by your ears, execute the squat and when you get back to the top position of the squat perform the normal shoulder press. Lower the weight back down to ear level and repeat the exercise.

You can also do just the opposite. Perform the squat and when you are at a 90 degree bend at the knees hold. While holding the squat perform the shoulder press. Once you have completed the shoulder press finish performing the squat.

For the people with really strong legs you can make this exercise even harder by performing the squat with one leg. Start the same as before with the regular squat with a exercise ball. Bring one leg out so it is parallel with the ground. Perform the squat with one leg. This takes a lot of leg strength.

Click the Ab Ball link to find out what this site all has to offer you. Make sure you check out all the Exercise Ball Exercises and learn how you can put them together in the Exercise Ball Workouts.

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written by HealthyLiving \\ tags: Ab Ball, Advantage, Ball Squats, Degree Angle, Direction, Dumb Bells, Ear Level, Ears, Exercise Ball, Face, Feet, Functional Exercises, Heels, Knees, Legs, People, Shins, Shoulder Press, Squat Position, Thighs, Upper Torso

Which Lower Abs Exercise Truly Works?

If you are like most folks, your stomach is one in all your downside areas when it comes to losing weight. It looks like the area just below your belly button is one amongst the last places that you may lose fat. This can be what leads several individuals to appear for a lower abs exercise that truly works. As a result of spot reducing may be a myth, it is impossible to specifically lose fat in one area without losing it in others as well.

There are several lower abs exercises that will work if you do them on an identical basis. But, you’ll be able to tone and tighten specific areas of your body using specialized exercises. For example, yoga is well known to tone and tighten the body while creating the muscles a lot of flexible and elongated.

Pilates is another type of exercise that strengthens the core abdominal muscles and can help you flatten out your belly. Additionally, doing crunches is always a smart stand-alone exercise to try and do on a daily basis. After all, some people have found great success doing one thing known as reverse crunches. When doing this exercise, instead of pulling your higher body up, you are really bringing your knees up toward your chest.

Another glorious exercise for lower ab fat would be the bicycle exercise. This is where you lay on your back along with your hands behind your head. Bring your knees up to a 45 degree angle so that the bottom of your feet are just off the floor. Now start to pedal as if you’re on a bicycle while you are touching one knee to the other elbow every time. You will actually feel this exercise within the lower abdominal area!

When wanting for a lower abs exercise that can work for you, it is imperative to notice that anything can work as long as you do it on an everyday basis.

In fact, you furthermore may should amendment your eating habits and eat a diet higher in protein and lower in simple carbohydrates. You wish to avoid straightforward sugars and a lot of fatty foods as well.

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written by HealthyLiving \\ tags: Abdominal Muscles, Belly Button, Bicycle, Carbohydrates, Core Muscles, Daily Basis, Degree Angle, Doing Crunches, Downside, Eating Habits, Elbow, Everyday Basis, Health, Knees, Losing Weight, Lower Abs Exercise, Lower Abs Exercises, Myth, Pilates, Reverse Crunches, Stomach, vitamins supplement

I went over in detail the use of the shoulder stand sequence as ‘the’ Yoga exercise for back pain in part one of this article. Now let’s go over the rest of the applicable poses shall we.

FORWARD STRETCHES:

Wind Relieving Pose: (Vatayanasan)
Lie down flat. Now take a deep breath and hold it. Now fold your right leg at the knee and press the folded leg against the abdomen. Make sure to keep the alternate leg straight while doing this. Now, switch legs and to conclude this use both legs at the same time.
5-15 Seconds

Plough Pose (Halasana):
Lie flat on your back on your blanket. Keep the hands, palms down near the thighs. Without bending the knees, slowly raise the hips and the lumbar part of the back and bring down the legs till they touch the floor or go as far as you can. The key here is to get as deep a stretch for the lower back as possible.
5-15 Seconds

Forward Bend (Paschimothanasana):
Lie flat on your back on the blanket, with arms overhead on the floor. Keep the legs and thighs firmly on the floor. Stiffen your body. Slowly raise the head and the chest and assume a sitting position. Now exhale till you are able to catch you toes, ankles or heels. You may even bury your face in between your knees.
5-15 Seconds

BACKWARD STRETCHES:

Inclined Plane Pose (Purvottanasana):

Rest on your hands on heels, keeping the body straight.
5-15 Seconds

Bow Pose: (Dhanurasana)

This pose is hailed as the best backward bending exercise. Lie Prone on the blanket. Relax the muscles. Now bend the legs over the thighs. Catch hold of the right ankle with the right hand and the left ankle with the left hand firmly. Raise the head, body and knees by tugging at the legs with the hands so the whole body rests on the abdomen.

Wheel Pose (Chakrasana)

Lie down. Bend the arms and legs. Raise the body and rest on the hands and feet. Tuck your head firmly in between your shoulders.
5-15 Seconds

Spinal Twist: (Ardha Matsendrasana):

-Sit on the floor with both legs out in front of you.
-Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee.
-Sitting with spine straight, place your left elbow on the right side of your right knee.
-Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder.

Since this actually involves a twisting of the back, make sure you go only as far as it is comfortable. As a matter of fact, it is advised that depending on the severity of your case, you only go as far as the poses allow you to at any time.
5-15 Seconds

Corpse Pose (Savasana):

This is the relaxation pose. From experience, after the spinal twist above, if you immediately get into this pose, there is an indescribable feeling of relief from tightness in the back. You ought to try it out for yourself.

-Lay motionless on your back with the arms and legs slightly extended.
-Breathe deeply in counts of 5 that being in a ratio of 5:5:5
(inhalation-retention-exhalation)
-Lay as such for as long as you desire and you could mentally send relaxation messages to your body parts such as “My ….. is hereby relaxed” (filling in the space with whatever body part. Remember to start from the toes working upwards.)

Other factors to keep in mind when I say try ‘yoga for back pain’ are that Yoga involves the consumption of a healthy diet. This brings to mind Hippocrates’ quote: “Let your foods be your medicine…”

That considered, do make sure your diet is primarily made up of the right stuff, raw and cooked fruits and veggies.

This will relieve constipation and this reminds me of a true experience with my father years back. He had suffered a severe back pain for weeks and an alternative health consultant told him to eat a meal of plain fruit on a given night and 2-3 hours afterwards, he was instructed to drink a laxative tea. After a really good bowel movement the next day, the pain magically subsided. That said you may want to try this tip as well.

It is my hope that all these pointers above will come in handy in your use of yoga for back pain relief-with the right poses. So go on and give it a shot today.

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written by HealthyLiving \\ tags: Abdomen, Ankles, Arms And Legs, Back Pain, Beauty, body, Deep Breath, Diet, Hands And Feet, Health, Hips, Knees, Left Ankle, Left Hand, Legs And Thighs, Muscles, Palms, Plough, Pose, Shoulder Stand, Shoulders, Spinal Twist, Switch Legs, Weight Loss, Yoga Exercise