Plank-The Best Possible Exercise You Can Do Daily

Being fit is the key to a happy life. Your body reflects your personality. Lousy lifestyle can cause undesirable effects on your bodily systems. Thus, getting us out of shape. In today’s modern world, it is quite difficult to spare some time for exercises. Running every day or hitting the gym regularly is becoming a myth by each growing day.

Here is an exercise that doesn’t require much time and can keep you in form. This indoor exercise is called plank. The plank involves maintaining a constant pushup position for maximum possible time. It is considered one of the best exercises as holding a specific position continuously requires massive strength and uses most of the muscles related to our abs, arms, back, and leg. Engaging most of our body muscles at a time not only saves time but also helps us to stay fit. Even maximum 10 minutes per day can get you unbelievable results.

To perform a plank, first of all, get into the pushup position. Make your body straight from head to toe. Rest on your forearms such that your elbows bent 90 degrees. Try to keep your elbows exactly under your shoulder and look forward. This is the ideal plank position. Start with 30 sec or 1 min a day and afterward push it to 10 minutes per day.

The plank not only builds up your core muscle strength but also increases the flexibility of your body. During this exercise, you can feel the strain in your neck muscles, biceps and thigh muscles that help them tone. It also helps to build up and shape belly and hip muscles, giving you an awesome muscular structure. It is the best exercise for boosting energy, muscle relaxation and for better posture.

In short, the plank is the best possible indoor exercise for starters who want a healthy part of an exercise in their life.

5 Simple Ways to Keep Yourself Healthy

Are you striving hard to maintain good health? Do you want to get rid of your unhealthy routine right now? You should be glad to know that you have reached the right page where you will find five easiest ways to steal the spotlight with your amazing health and fit body. Without wasting more time, let’s come to the topic directly.

Adequate Sleep

I feel so bad for those who spend most of their hours in the gym for training and keep themselves away from their favorite dishes as well just to keep themselves healthy. But they don’t care about their sleeping hours. Adequate sleep is the concrete foundation of good health and you have to maintain this at any cost.

Bare Foot Walk on Grass

Walking on grass will soothe your brain as no one can actually. It is the simplest way to relax you, not only physically but mentally as well.

Healthy Breakfast

You have already lost so much potential just because you skipped your breakfast this morning but no more! If you really want to exchange your unhealthy routine with a healthier one, go for a breakfast rich in protein and calcium. A healthy start will definitely reach a healthy destination.

 Physical Activities

Involve yourself in different physical activities like skipping, playing soccer or hockey, riding, swimming etc. These little gestures will help you in physical development and balanced growth.

Fix Your Screen Time

Unfortunately, we are ruining ourselves by spending most of the time on gadgets like mobile phones, laptops, televisions etc. This addictive behavior can cause some serious problems in the end. So, to get rid of this all inconvenience limits your screen time. In this way, you will spare a lot of time for other healthy activities.

Tips to Burn Calories Outside Whilst At Home

You do not only have to go to the gym so as to burn calories. You can go outside so as to do some workouts in your lawn or balcony even. If the weather is perfect, consider some outdoor workouts. Exercising outside has the ability to add versatility to a tired fitness routine. Read on to find out more.

Hit the Mat

Rather than pursuing the same outdoor yoga that you often do, consider Pilates instead. You will not have to go to the gym and need equipment for these. Simply grab a mat and then find some nice patch of grass that you can comfortably work on. You can do this at home as well.

Pick Up Some Sticks

You may be wondering what this is. You can do a complete workout simply with branches as well as logs which you find lying around. This will even help you clean out your lawn. You can then use these branches for a workout routine.

Behave Like a Kid

If you have a jungle gym in your lawn for your kids, you can use this to exercise. You may even use one in a park. You can use this to tone up and that for free.

Get the Correct Gear

For those who exercise only indoors, you may require upgrading your footwear if you wish to hit the trails. When it comes to the main difference present between some running shoes as well as trail shoes, this is the lateral stability point. Find cross-trainers or even trail shoes that have a slightly more side-to-side type of support.

The above are some tips that you can use when wanting to burn calories outside. It is a good idea to do this and change your atmosphere. You can even enjoy yourself.

Morning Exercises Help You Feel Good

Do you find it tough exercising in the morning? You probably are not the only one who feels like this. Did you know that an early sweat session can benefit the body? Working out early before even having breakfast may aid your body in burning fat in a more efficient way.

Below are some simple morning exercises that can make you feel good. You should consult the doctor before beginning any exercise routine.

A Walk Or Run

You can enjoy the outdoors and connect with nature by going for a walk or even run. You can even run inside on the treadmill if you want. Have some new goals that you wish to reach. You can build bones to make these stronger as well as aid in maintaining your weight. You are even helping the heart to remain healthy along with keeping blood pressure low.

Enjoy Some Jumping Jacks

These are wonderful for cardiovascular health and even for toning the muscles, mainly the calves and deltoids. You can stand with your feet together, jump whilst spreading the arms plus legs. Go back to the first position then keep going. Begin by doing these for only 1 minute, you can slowly increase the number to what you tend to be comfortable with.

Some Bicycle Crunches

You can find many crunch exercises that target the abs. When it comes to the bicycle crunch, this is a variation as you work more of your muscle groups. You can aim for 15 to about 20 reps, to begin with.

Begin your mornings on a healthy note by taking out time to do some exercise. You can try some simple stretching ones like the Cat Camel Stretch for instance. If you just don’t feel like doing anything, consider going for a refreshing walk and enjoy the beautiful morning outside.

How To Incorporate Yoga Within Your Daily Life

If you like to stay healthy, you may be considering Yoga. This is a sport that you can incorporate into your daily life. If you want to do this, continue reading on.

Do Not Force Yourself

With yoga it is important that you get into a rhythm, nevertheless, do not become a dictator and force yourself when you are not in the mood. Commitment along with perseverance is no doubt important if you want to build healthy habits, but it is totally fine to have some off days as well. You can on certain days simply have some short practice session. You can even do some yoga whilst at your desk.

If you want to get into a pattern of practice, you can consider looking at your daily routines. Find the time when you need some energetic shift and center, or when you have some time which you can use to do yoga.

You can practice in the morning or even when you come back from work religiously, allowing you to not go off schedule. A good idea is to practice after one day, or every weekend. When you feel sick, you can do walking meditation or even sit beneath a tree instead of becoming fully involved in an asana practice.

Find Times When You Can Put Poses Into Your Life

Yoga mats, straps, etc. tend to be helpful integral tools, but you can do yoga without these. You can do some poses whilst going about in your normal day. For instance, you can stand in the Upward Dog pose with the counter being your support. The Tree pose can also be used when doing some tasks like writing the grocery list, and washing dishes, etc.

Yoga is a good sport to do when you want to get relaxed and stretched. It can make you get into a contented mode and stay healthy.

Everyday wellness tips

Most of us hear the term wellness and assume that it’s something beyond our reach. Or perhaps we think that wellness is only for advanced yogis, holistic doctors, or wellness practitioners, but not us — not everyday people just working the daily grind and living busy lives. But this is where we make the mistake. Wellness is nothing more than small daily choices that lead up to lifelong, very big changes — that’s it. Anyone can achieve wellness whether that means you’re a stay at home mom or a full-time working adult, maybe even juggling two jobs just to get by. You don’t have to have a lot of money, time, or even kitchen skills because all of us have access to wellness if we choose to.

It simply starts with one choice after another.

To help you achieve wellness in 30 days, here is a checklist you can go by that if followed, will have you well on your way to a healthier and happier you in just a month. These tips are simple, doable for everyone, affordable, and absolutely life-altering when all combined.

No one becomes healthy by wishing, making excuses, or deeming themselves unworthy. Here’s how to choose wellness one day at a time:

Week One: Kitchen Tips

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1. Eat Berries With Breakfast

Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative. They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds. Berries are also a great source of vitamin C to kickstart your immune system.

2. Eat One Green Food Per Day

Eating one green vegetable per day or one leafy green is a great way to get yourself healthier in the kitchen without much thought. It can be a cup of broccoli at dinner or spinach snuck into a smoothie. A cup of green beans at dinner or some leafy kale tossed with chopped sweet potato and some simple seasonings. Anything counts, just make sure it’s green, natural, and from the earth. These foods provide us with more nutrition than any food out there. They alkalize our bodies, promote mental wellness, and protect us from major forms of disease.

3. Drink a Glass of Water When You Wake Up

A new health practice that many observe, drinking water is essential to hydrating your body first thing in the day after a night long fast. It helps wake you up and is an excellent way to flush out your body first thing to keep you regular, a key part of staying healthy. Remember, your body contains (and needs) more water than most of us realize. Be sure you’re giving it enough, starting first thing — even before the coffee!

4. Enjoy Plain Coffee and Tea

Coffee and tea are two of the most amazing sources of antioxidants in our diet, so long as they’re sustainably (preferably) organically sourced, so they’re produced without pesticides. These two beverages boost mental health, liver health, and promote a healthy heart. The key is to leave out the sugar and milk, which takes away most all their benefits. Coffee is even being studied most recently for its healthy effects on the longevity and cancer prevention, while tea has been a long-standing healing remedy for years. Enjoy 1-2 cups of either in the morning, and even again in the afternoon before 3 p.m. if they’re caffeinated.

5. Cook Your Own Meals

Cooking at home does two things: It puts you in touch with the food that you’re using to keep you well and it keeps you away from restaurant options that someone else prepared for you, probably using ingredients that aren’t the best for you (excess oil, salt, sugar, etc.). Leave out the middleman and cook more at home, even if that means preparing simple meals such as soup, a protein and veggie, a macro-bowl or salad, or even some smoothies with oatmeal for a fun breakfast for dinner option. Cooking your own meals is one of the best things to do for life long health, so see all of our food tips here to try all kinds of hacks in the kitchen.

6. Use Herbs Instead of All the Salt

Instead of shaking salt on all your food, try using herbs to flavor them instead. For breakfast, use cinnamon, cardamom and ginger for a sweet and spicy flavor. For lunch, use Italian seasonings, sage, black pepper, and/or cayenne and turmeric. For dinner, try some garam masala, pepper, oregano, basil, and thyme. Mix these up however you like, but use them more often; they’re some of the best ingredients that provide antioxidants, mood-boosting benefits, and even anti-cancer benefits. They also reduce blood pressure levels, unlike excess salt that can lead to hypertension (chronically high blood pressure).

7. Ditch the Sugary Food

Sugary foods are not part of a healthy diet, mostly because they’re processed, void of nutrients, and can be addicting. Instead of choosing something with sugar, have an apple, some berries, a banana, an orange, or just enjoy sweet veggies like carrots instead. Your body will learn to love the taste of fresh vegetables and fruits when you give it a chance. Sugar ages your skin, messes with your digestion, makes you moody, tired, and doesn’t satisfy your appetite. Ditch it; you’ll feel much better in no time!

Source: http://www.onegreenplanet.org/lifestyle/thirty-days-to-a-healthier-you-a-daily-checklist-of-wellness-tips/

 

At-home exercise for legs, calves, and shins – Wall Standing Calf Raises

HOW TO DO THE STANDING CALF RAISE

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves.

PERFORMING THE STANDING CALF RAISES

Follow these steps to perform this exercise:

  1. Stand on the edge of a step.

    Or, if you have a step-aerobics platform, place two sets of risers underneath the platform.
  2. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.

    Rest your hands against a wall or a sturdy object for balance.

  3. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.

  4. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

 

At-home exercise for arm, chest, and shoulders – Push-up exercise

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Ever done a push-up and felt your hips hit the ground and your arms barely bend? We’ve been there.

A push-up is a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body. Being a bodyweight exercise, it can be done just about anywhere—with a ton of variations to liven things up. So whether you’ve been unsuccessful in the past or just want to fine-tune your form, here are the details you’ll need to master a perfect push-up.

The Basics

1. Get into a high plank position.

Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.

2. Lower your body.

Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don’t “T” your arms).

3. Push back up.

Keeping your core engaged, exhale as you push back to the starting position. Pro tip: Imagine you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as can be performed with good form.

Common Mistakes (and How to Fix Them)

The Mistake: Letting Your Lower Back Sag or Arch
The fix: Sure, push-ups are known for strengthening your pecs, shoulders, and triceps, but they’re a total-body move. Focus on tightening your glutes and legs. Engaging your glutes can help keep the lower back from arching or sagging during the move. And instead of letting your hips flop to the ground, press your chest to the ground first, keeping hips in the same plane as your shoulders.

The Mistake: Forgetting to Breathe
The fix: Concentrating on form and reps can make it easy to forget one of the most important parts of working out: breathing. Inhale on the way down and exhale on the way up.

The Mistake: Flaring Your Arms
The fix: Letting those arms pop out to 90 degrees can be really tough on the shoulders. Instead of forming a “T” with the arms and body, keep your elbows tucked closer at about a 20- to 40-degree angle to your torso.

The Mistake: Cheating Yourself
The fix:
The key is quality over quantity. Make sure each push-up reaches a full range of motion by getting your chest as close to the floor as comfortable, then fully extending your elbows at the top. Having sloppy form will make for a less effective exercise that targets fewer muscles.

The Mistake: Straining Your Neck
The fix: If you’ve ever had neck pain while doing a push-up, chances are you’re not holding your neck in a neutral position. You can fix this by picking a point on the floor a few feet in front of you to stare at. If you still feel yourself twisting your neck into a strange angle, drop to your knees until your form improves.

Source: http://greatist.com/fitness/how-do-perfect-push

At-home exercise for abs and back – Superman’s Exercise

Superman’s Exercise

The Superman’s Exercise engages your abs and also strengthens your back. Beginners may not have much back strength, making this a good exercise to incorporate into your routine. In order to have a strong core, you need exercises like this that engage your back. This exercise has you lift your arms and legs off the ground, as if you were flying. Hence, the name Superman’s.

Celebrity fitness trainer, Harley Pasternack, likes his clients to do the Superman’s Exercise toward the end of their core circuits. This finishing touch works your abs and back at the same time. This is a good exercise if you suffer from back pain, and want to strengthen your lower back. Also, you will be able to work your glutes while raising your legs in this exercise.

With the Superman’s exercise, remember to exhale as you lift your arms and legs up off the ground. Then, after a few seconds of holding your core in, inhale, as you lower your arms and legs back down. This exercise is perfect for workout your abs, and your back.

To perform the Superman’s Exercise:

  1. Lay face down on a mat or flat surface, with arms outstretched.
  2. Keep your hands and arms straight throughout the exercise.
  3. Raise your hand and legs 4-5 inches off the ground.
  4. Hold for 5 seconds, then return to starting position.

As shown in the video below, there are some variations you can use use while doing the Superman’s Exercise. In this variation, you start with just using your opposite hand and leg. When you’ve mastered the one-arm, one-leg version, you can proceed to Level II. Here, you try doing both hands, then both feet. Finally, the real Superman is where you use both hands and both legs.

Main source: https://www.popworkouts.com/supermans-exercise/

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