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| get rid of cellulite |
how to get rid of cellulite
Cellulite Treatment
TOP 5 WAYS TO LOSE WEIGHT
Cellulite skin is often a skin condition making your skin regions glimpse irregular in addition to dimpled a result of the underlying fats, however in case you find these kinds of 10 elements with your method, you'll be able to get rid of cellulite fast. This largely looks following puberty in addition to noticeable on thighs in addition to butt. This arises largely in gals because of the particular connective tissues, nonetheless it affects both man in addition to gals.
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| ROWING MACHINE |
Rowing machine
exercise equipment
With regards to selecting a sort of lawn movers to pay attention to it may become a difficult activity. No-one wants to opt for a rubbish machine that may break apart rather than support all of them find the many out of their particular health and fitness regimen. You'll find numerous concerns in which must be inquired in relation to figuring out just what exercising equipment to acquire in addition to work with. Not really anyone has access to the right fitness instructor in addition to absence some of the simple information in relation to selecting the right lawn movers, therefore concerns undoubtedly must be inquired. Only never choose 1 day to purchase the home treadmill to lose a number of abdominal fat devoid of wondering concerns! Now i'm below to drop a number of lighting in some of the concerns you may have depending on my expertise, ideas, in addition to technological specifics.
How to Quick Weight Loss
Halloween occasion can be quickly nearing people yet again, and with the idea occurs each of the goblins, ghouls, and even scarier stuff like FAST EXCESS WEIGHT OBTAIN! Yes, fast excess weight achieve because of way too endless degrees of different foods, goodies, cakes, and also some other harmful matter within the sun.
Halloween occasion can be quickly nearing people yet again, and with the idea occurs each of the goblins, ghouls, and even scarier stuff like FAST EXCESS WEIGHT OBTAIN! Yes, fast excess weight achieve because of way too endless degrees of different foods, goodies, cakes, and also some other harmful matter within the sun.
Many people continually battle any dropping struggle with their own excess weight. Slimming down is just not effortless when you're continually enclosed by simply different cuisines that multiply the use of solved butter, substantial salt, as well as mister written content. The secret can be undertake a target after which it type a collection plan to accomplish these goals as fast as possible. Keep a person goals smaller, authentic along with your timelines needs to be limited. Keep in mind, the ultimate way to motivate by yourself in direction of even larger measures for you to weight loss, can be by simply in fact viewing some final results.
Firstly, we will fully grasp this immediately. Fat loss does not only occur over night. Anticipate to place your current back into the item. You may want weeks or perhaps nearly a year so that you can attain your current desired goal. All of us hope fat reduction emerged in a very sweet box which has a red-colored ribbon on top, however it fails this way.
Keep eyesight about the winning prize. You're going to get disheartened and also mobile phone after you consentrate on the way you don't enter of which remaining clapboard at the track, or perhaps just how your current forearms used up while using bicep curls. Shut your current face and also imagine the morning people look lower at the level and find out the quantity you've always wanted. Challenges all through your current workout routines will not seem so excellent after you consentrate on the end result.
When you initially begin their day yourself physically and also physique you're not about to feel very strong. In truth, you would possibly just want to give up the very first day. There is certainly not necessarily quite a lot of enthusiasm as soon as your back again cramps or perhaps your current stomach hurts. Nevertheless just remember that when you retain at the item, you will definately get stronger. One's body requirements time and energy to adjust and be greater at exactly what you happen to be inquiring the item to try and do.
Buy a outfits sizing you wish to use sometime soon. Maybe you have always needed of which wonderful searching set of two jeans but certainly not could get because of his or her sizing? Nicely, go on and obtain these people. They'll motivate people to go to your current final excess weight more rapidly and they will provide you with a graphic involving the way you will be if you keep working at it with your search.
Let others hold people answerable. It might be difficult to accomplish anything all on your own and also on your own. And if people stop trying, on your own whom understands is actually people. Nevertheless in case you are companion realized people terminate, could you always be more slowly with your decision to halt? Tell someone your current aims and your desired final result. Subsequently let them know your current weak points or perhaps doubts in relation to unwanted weight decline decision. They'll know where to encourage people and also just how tough they need to undertake it. And when you have eventually achieved your current goal you will have someone at this time there to be able to enjoy having. Whom definitely realized just how tough it was and also exactly what an accomplishment it can be!
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| Helthy foods |
30 Days ARM challenge
Ready for some saturday R&R? Catch up on the latest and Greatist in fitness, health, and happiness with our weekly roundup of our most popular articles this week:
How to Stretch On-the-Go
Nobody wishes as a stiff mess-o-muscles! Below are a few uncomplicated methods to extend the idea out and about nearly anyplace. Why? Considering that the uncomplicated act of elongating comes with an assortment of health benefits! The Healing Power of Honey
Not a chance, it’s not simply with regard to sweetening their tea! Honies includes a whole web host of health advantages, and may even also be able to help alleviate problems with illness. However, not any kind of older food store brand name will continue to work. Listed below are the particular details on the treatment powers of sweetie.
30 Days ARM challenge
Superfood: Apples
The apple mackintosh each day would likely keep your medical professional apart! Learn how these kind of (especially seasons! ) fruits may gain your well being, coming from lowering risk associated with particular illnesses to giving vital antioxidants as well as other vitamins.
there's some healthy foods for weight loss :
30 Days ARM challenge
Black Beans
Oats
Avocados
Salmon
Blueberries
Broccoli
Brown Rice
Pears
Grapefruit
Kidney Beans
Almonds
Green tea
Lentils
Bananas
Eggs
Darl chocolate
Oranges
Potatoes
Falling For Fall — Your Action Plan
Almost all produce can be grown somewhere year-round, but trucking produce across the country (or across the world) ain’t easy. According to the USDA, buying local seasonal produce not only potentially reduces our carbon footprint and helps local economies, it might also result in more nutritious produce.Fruits like apples, cranberries, and kiwis aren’t just rich in flavor — they offer essential vitamins and antioxidants, which boost immunity, slow aging, and may help fight cancer [1] [2] [3] [4].
On the veggie side, the entire cruciferous family — that’s the cabbage, rutabaga, and cauliflower gang — is in season and offers a compound known as glucosinolates, which may also have cancer-fighting potential. And who could forget about squash? These big, bright gourds offer healthy alpha- and beta-carotene, which promote good eyesight.
To get the best of what fall has to offer, keep track of what’s in season near you. Also, don’t be afraid to try something new. (Who knew leeks or figs would taste so good?) Check out our picks for fall’s best fare:
Apples
These sweet, crunchy fall favorites are packed with antioxidants, which may help prevent chronic illness and slow aging [1]. Among popular apple varieties (and there are more than 7,500 different types of them!), Fuji apples have the highest concentration of antioxidants, phenolics, and flavonoids, while Cortland and Empire apples have the lowest [1]. Quince,
a floral-flavored cousin of the apple, is also at its best in autumn
and can be added to jams, jellies, and desserts — but is inedible raw.
Beets
They may be available year-round, but beets are at their best in the fall. When selecting
these reddish purple gems, look for firm, smooth bulbs and (if
attached) bright, crisp greens. Be sure to trim these right away though,
since they can leech the beets’ nutrients including betaine, a compound that may help prevent heart and liver disease, and nitrate, which may increase blood flow to the brain and potentially reduce risk of dementia [3].
Brussels Sprouts & Cabbage
Packed with vitamins A and C, cabbage and its mini-me, Brussels sprouts, boast a high concentration of cancer-fighting glucosinolates, (which also lend these veggies their distinct flavor) [4]. With just a handful of ingredients and 20 minutes tops, we like our sprouts Greatist-style.
Cauliflower
Photo: Caitlin Covington
This snowy-white broccoli relative is rich in vitamin K, vitamin C, and fiber. Like other cruciferous relatives, cauliflower’s glucosinolates could also help prevent some types of cancer (specifically, lung) [9]. Unlike the other guys though, cauliflower’s stalks and leaves typically aren’t eaten, but the florets can be served raw or cooked.
Cranberries
Between the size of a blueberry and a grape, cranberries are at their best October through November, though only 5 percent actually make it to the produce section (the other 95 percent are dried, canned, or turned into juice). Research suggests cranberry concentrate can help prevent urinary tract infections and fresh cranberries can prevent oral diseases and slow the growth of breast, colon, prostate, and lung cancers [10] [11] [12].
Figs
Photo: Rhino Neal
Though the fig hails from Europe, Africa, and Asia, Spanish monks brought the fruit to California, where it still grows today. Figs naturally have two harvests,
a smaller one in the summer, and a larger, longer one in the early fall
that yields even sweeter fruit. Plus, they’re a good source of iron, calcium, phosphorous, and (when dried) fiber. Try adding them in a seasonal salad along with apples and almonds.
Grapes
Photo: Caitlin Covington
Red wine is celebrated for its health benefits, but it turns out grapes may offer many of the same bonuses, including reducing risk of blood clots, lowering bad cholesterol, and maintaining healthy blood pressure [13]. Plus, grapes are most definitely a better bet for the under-21 crowd or for a snack at the office. Like figs, grapes were brought to California by Franciscan Friars, and the Golden State is still the largest producer in the U.S.
Kiwis
Photo: jonycunha
Native to New Zealand, the once “exotic” kiwi is actually a relatively recent transplant to the Land of Opportunity. This fuzzy little fruit was brought to California in the 1960s
and flourishes there September through December. And with a hearty load
of vitamins, kiwifruit may help support immunity just in time for cold
season [14].
Leeks
Photo: Caitlin Covington
A relative of onions, leeks are available year-round, though their flavor is best during spring and fall. Resembling overgrown scallions, they’re an excellent source of prebiotics, which help regulate bowel function, and offer the subtle flavor of onions, minus the tears. To prepare, cut off the roots and the tops of the leaves; then slit them down the center lengthwise and rinse clean. Try braised leeks and mushrooms for an especially seasonally appropriate dish.
Mushrooms
White button mushrooms might be the most recognizable ‘shrooms in the U.S., but local farmers are beginning to cultivate a wider variety of 14,000-plus species. Mushrooms are rich in niacin and riboflavin,
and B vitamins uncommon in most other produce, which promote growth and
red blood cell production and treat high cholesterol. Lentinan, a type
of sugar molecule found in shitake mushrooms, may also slow the growth
of colon cancer [15].
Pears
These sweet fruits fall into two major categories: European and Asian. In the U.S., the European varieties, Bosc and Bartlett, are most common, and grow on the west coast during fall. Like oatmeal and bran, pears are high in soluble fiber,
which helps lower “bad” cholesterol, or LDL. To get that daily dose of
fiber or to satisfy a sweet tooth, incorporate pears into anything from
savory entrees to creative cocktail recipes.
Persimmons
Photo: sweetbeetandgreenbean
Resembling a bright orange peach wearing a leafy cap, most persimmons are imported
from Asia, with a few American-grown species sprinkled about the
Southeast. Just be warned: under-ripe persimmons can be extremely tart,
so allow them to ripen at room temperature before eating. Compared to apples, persimmons can be considered a healthier option thanks to their fiber, antioxidants, and minerals [16].
Pomegranates
The fruit of ancient lore, pomegranates have health benefits that have only been recognized more recently (POM juice,
anyone?). While much of the research has been inconclusive, some
studies suggest the fruit’s antioxidants may reduce the risk of
cardiovascular complications like heart attacks [17]. Early studies also suggest that pomegranate may help prevent breast and colon cancers, though results are far from conclusive [18]. These labor-intensive fruits can be a hassle to cook, but victory is sweet.
Pumpkins
Photo: jefferysclark
Though technically a member of the squash family, with their rich history and health benefits, not to mention their essential role in Halloween festivities, pumpkins earn their own spot on our list. Pumpkin offers a wealth of alpha- and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth. Pumpkin seeds are also a good source of alpha-linolenic acid, an omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol. Toast them up for a deliciously nostalgic treat!
Rutabagas and Turnips
Photo: timsackton
These cruciferous family root vegetables aren’t winning any beauty
pageants with their bulbous shape and occasionally hair-like roots, but
what they lack in looks they make up for in superpowers. Research
suggests turnips and rutabagas may help reduce the risk of prostate and
lung cancers [19] [20]. What’s more, turnip greens are a good source of calcium, and one cup of rutabaga offers a respectable 3 grams of fiber.
Squash
Photo: h-bomb
From festive calendars to Thanksgiving table centerpieces, squash is the poster food for autumn. Summer squash are still available locally until October in some parts of the country, and winter squash begin to crop up (pun intended) as summer squash heads out. This branch of the family offers acorn squash, which is rich in potassium and prevents muscles from feeling fatigued and weak, among others.
Sweet Potatoes
Photo: Wally Hartshorn
These orange beauties have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in and beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production [21]. Sweet potatoes are also a good source of vitamin C, and when baked in their skin can pack nearly 5 grams of fiber.Originally published on September 28, 2011. Updated September 2013.
What are your favorite fall fruits and vegetables? Share your thoughts in the comments below or get in touch on Twitter @InformationTPB
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We all know physical exercise has a vital part within our our health and wellbeing, although no matter if their deficiencies in drive, the desire to am a fitness center, the money necessary for apparatus, or perhaps know-how, these designed obstructions typically stay within our technique. Actually, all you need will be oneself. This is how one can get yourself a full-body training using only your body.
Notice: To
be clear, some of the exercises we'll be discussing in this post will
require more than just you. For example, you might need to borrow a
table in your home or place your feet underneath the couch. While most
of the exercises won't require any external objects, the ones that do
will be things you'll have access to virtually anywhere. Technically
this means you'll need more than just your body, but seeing as
everything requires gravity and a ground to walk on we believe that
utilizing the occasional piece of furniture is a fair caveat.
The 4 Core Rules :
Before we jump in to the four different types of exercise—cardio, upper
body, core, and lower body—and their explanations, here are a few very
important rules to remember:
- Always remember to breathe. This seems obvious, but when you're in the middle of an exercise you may actually forget. In most cases you'll exhale when you do the hard work (e.g. the pushing up part of a push up), and inhale on the easier part (e.g. when you lower your body for the push up). This isn't always the case, however, and special breathing instructions are noted where relevant in this post.
- Form is extremely important. If you do an exercise wrong, what seems like progress initially will quickly dissipate and possibly result in injury. Be sure you're doing the exercises correctly before you begin. Ask a friend to watch your form first. If you know a professional, ask them to help guide you. While this guide will explain proper form, it is your responsibility to ensure you doing the exercises properly and not cutting any corners.
- Take it slowly. While aerobic exercise if often the exception, most other exercise is best performed slowly. This doesn't mean you should take long breaks in between each push up and sit up, but that you shouldn't perform each as quickly as possible. Going slowly will work the muscle more and make you stronger.
- Your goal is to fail. The key to a good work out is failure. That doesn't mean giving up because you're frustrated and tired, but rather pushing the limits of your strength until your strength is spent. Obviously you don't want to push yourself to the point of injury, but that shouldn't be a concern so long as you're exhibiting the proper form. Don't worry too much about the number of repetitions of any given exercise, but instead concentrate on working as hard as you can. A larger number of push ups doesn't necessarily mean you're stronger. Some days you'll have more energy than others and will perform better. Some days you'll perform worse. The key is to do the best you can with all of the energy you have. If you fail, you succeed.
- Cardio
- Upper Body
- Core / Midsection
- Lower Body
Cardio
Aerobic/cardiovascular exercise,
or cardio for short, targets your heart. In addition to improving your
heart health, it also provides benefits to many other areas in your body
as you'll need to work multiple muscle groups in order to perform
aerobic exercise. While the good news is that cardio can be great for
your entire body, the bad news is that most people hate doing it because
they hate running. It doesn't have to be terrible, however, as there
are a couple of variations that might make it easier and more fun for
you. Here are two options that can make running easier and more fun,
plus they only take about 20-30 minutes 2-3 times per week.
Interval Training
Expand
Some
find running unappealing because it exhausts your entire body and you
have to keep doing it for quite some time. This is because most people
train for endurance, but that's not necessary. Interval training
is an excellent alternative that essentially involves working much
harder for a shorter period of time. (Interval training applies to more
than just running, of course, but that's another topic for another
time.)
There are several methods of running in intervals, but here's one example to give you an idea:
- A light jog for a few minutes to get moving (2-5 minutes).
- 1 minute of high-speed running, then 1 minute of low-speed jogging, repeated 5-10 times (depending on your stamina).
- A 5 minute light jog to cool down (or more if necessary).
While
you're technically running about as fast as you can for that one minute,
you only have to maintain that intensity for a very short period of
time. You immediately get a break afterwards. Instead of enduring 30-60
minutes of sustained running, you only have to endure short bursts. For
some, this is preferable.
Each burst can vary in timing as well. For example, some structure
their intervals like a pyramid, so you start small, peak in the middle
of the intervals, and then slow back down towards the end. My personal
method of choice is Swedish Fartlek
(speed play) training, as it provides variation in the types of running
performed in a single session. For some, interval training may sound
like complete hell, but if you've never been able to stick to long
distance running you may find it easier to accomplish and the results
more quickly rewarding.
Stair Climbing
Stair climbing is a simple exercise you can perform anywhere there is a
staircase, whether that staircase is in your home or in public. You've
likely seen films depict athletes running up large staircases in
stadiums before, and this is because it's great exercise. It's
especially effective if you skip every other step. How can you do this
as a practical exercise? If you have access to a standard staircase at
home, just follow these steps:
- Run up and down the staircase as many times as you can. Skip steps in-between if you can. Stop when you are so tired you cannot continue anymore. When you get to this point, you mostly likely will only be part of the way up the staircase. If you made it to the top, chances are you've got another climb left in you.
- Take the total number of times you made it to the the top of the stairs and cut it in half. For example, let's say you maxed out at 20 times and that halved number is 10.
- The next time you climb stairs, run up and down 10 times each (the halved number).
- Take a 60-90 second break, then do another set of 10 (the halved number).
- Take another 60-90 second break, then do at least 10 (the halved number). If you can do more, do more. Your goal is to push yourself until you're too tired to go on.
- As this gets easier, increase the number of times you climb the stairs per set so you're always pushing yourself to work harder.
Not
everyone has a staircase, however, so this exercise isn't always an
option at home. If you don't want to go out and use a public staircase
with regularity, just add stair climbing to part of your everyday life.
When you have the option to take the stairs, take them, and run up them
skipping every other step. This is a good way to work in a little
exercise to your regular day.
Note:
Stair climbing is also great for strengthening the muscles in your legs,
so if they are part of your routine you may choose to skip stair steps
in the lower body section.
Upper Body
When we're
talking about upper body exercise, we're primarily talking about working
the muscles in your shoulders, arms, and chest. These exercises are
some of the easiest to do and the most rewarding because you tend to see
results quickly. That said, upper body exercises are some of the
easiest to perform incorrectly and that can 1) cause you to hurt
yourself, and 2) fool yourself into believing you're making progress
when you're essentially doing nothing at all. While this is the case
with any exercise, it's very important that you take the time to learn
the proper form or you will be wasting your time.
With every
upper body exercise you also need to figure out how many times to do
each. Obviously you won't get very far if you do just a single push up
and call it a day, but how do you know how many push ups to do, when to
take a break, and so on? Here is a method to figure that out, using push
ups as an example (but you can use this same method for any of the
exercises in the upper body section):
- Do as many push ups as you can without taking a break. Don't stop because you're tired—stop because you cannot physically do another push up.
- Take the total number of push ups you were able to do and cut that down to half. For example, if you did 30 push ups total that would result in the number 15.
- Next time you do your push ups, do three sets of that number (15 in our example) with 60-90 seconds breaks in between. If you can manage to do more on the last set, you should.
As you get
stronger you'll need to increase the number of push ups you do in each
set. If you ever notice things are getting too easy for you, just add
2-5 push ups to each set to make things more challenging.
Push Ups
Push ups are a wonderfully effective exercise that work several
muscles, including the pectorals, deltoids, and triceps—essentially
meaning the muscles in your chest, on the rounded part of your shoulder,
and on the backside of your upper arms. While it may seem like a simple
exercise to do, good form is vital. One of our favorite push up plans is One Hundred Push Ups, which explains how to perform the exercise properly:
Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat. Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.
The One
Hundred Push Ups plan is a very good way to build up your strength
quickly, but if you're not quite ready to take on a large goal just use
the method described earlier to figure out the right number of push ups
per set that works best for you.
Dips
Dips are a great upper body-strengthening exercise you can do with the
aid of a chair or a bench. While they'll strengthen many of the same
muscles as push ups, they'll do a bit more to work the rhomboid muscles in your back. The 150 Dips program explains the proper form:
Stand with your back to a chair or bench. Be sure that the object is sturdy and can comfortably support your body weight. Bend your legs and place your palms on the front edge of the bench, with your fingers pointing forward. Slowly walk your feet out in front of you, until the majority of your body weight is resting on your arms. Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms and lower your body until your upper arms are parallel with the floor (see pic below). You should also notice your hips have dropped straight down toward the floor. Hold for a second, then exhale and straighten your arms back up to the starting position.
The 150 Dips
is one good way to quickly build up strength, but if you want to start
smaller just follow the method described at the beginning of this
section to figure out the right number of dips for you.
Curls
Working your biceps—the
double-headed muscle on the inside of your upper arm—is the part of the
arm most people like to build up and show off. It's also pretty much
impossible to build up without lifting some kind of weight and so, in
this particular case, your body isn't sufficient to get the job done on
its own. If building your biceps is important to you, the best thing you
can do to keep the workout at home is go buy some dumbbells at various
weights and use them to do curls (which we'll discuss in a minute). A
good starting weight will depend on your size and current muscle mass,
so be sure to ask for help when purchasing any dumbbells so you don't
buy any that are too heavy. You're always better off starting lighter
and working your way up or you could wind up with an injury.
If you
don't want to purchase anything and just use something you have around
the house, anything with a handle and even weight can make a decent
substitute. One option is a backpack, so long as you distribute the
weight evenly and can keep it from shifting within the bag. Another
option is a gallon of milk or juice, or some other kind of container
with a handle that can be filled with liquid.
Once you've
got your weight you can start doing your curls. If you have two even
weights, you can perform curls with both arms at the same time. If not,
one arm at a time is okay. To start, extend your arm down by your side
and hold the weight, palms facing forward. Make sure your elbows are
tucked and your shoulders are straight. When you're in position, slowly
bring the weight up to your shoulders—not outside of your shoulders and
not too far into your chest. Doing this correctly will feel like you're
squeezing your biceps. While some exercises do not require a full range
of motion, when you're doing curls it is vital that you go all the way
up and all the way back down each time. Completely the full range of
motion and complete it slowly. If you rush you can hurt yourself.
Three sets
of 12 repetitions is a good place to start when you begin with curls,
while attempting to do more on your final set if possible. If you cannot
handle this many, the weight you are using is too heavy and you should
start with something lighter. Don't feel discouraged if you're starting
with light weights or are unable to complete all three sets the first
time. You'll find that in the beginning you'll be able to increase the
amount of weight you're using about every 2-3 weeks. Eventually that
will slow down, but it's very encouraging in the beginning. Start slow
and light and you'll be rewarded for it.
Core / Midsection
To exercise your core you'll be doing sit ups—but not just any sit ups! While the standard vrunch
isn't necessarily a bad exercise, multiple variations on the sit up can
be much more effective at working your entire core. Some of these
effective variations come from Pilates
exercise regimens. Chances are you've heard of Pilates or even tried
it, but avoided it because of the expense and/or equipment. Fortunately
there are plenty of sit up-like exercises you can borrow from Pilates
that require nothing more than your body (and preferably an exercise mat
or towel for comfort). Let's take a look at a couple of those and some
others that are helpful as well.
The Roll Up
The roll up is very similar to a normal sit up with a few key
differences. First, you start with you arms all the way back behind you
and you bring them all the way forward into a sitting position.
Breathing is key during the process as you inhale as you begin to move
upward and exhale as you complete. You also perform this motion slowly,
as rushing through the process will do far less to work your core.
Learning to do the roll up properly can take a little practice, and you
may not be able to do it fully at first if you're just getting started.
Watch the video to the left for a demonstration of the easy and the hard
way to do this exercise.
The (Half) Roll Down
The roll down will feel a lot like a reverse sit up, and therefore may
seem redundant, but it's an important exercise to pair with the roll
up. Start sitting up with your feet flat on the floor creating a 45
degree angle. Just to get in the right position, place your hands under
your thighs and hold yourself sitting up. You can leave your hands there
as you do this exercise, however for a greater challenge you want to
place your hands extended out in front of you. From this starting
position, inhale, then exhale as you lean back slowly towards the
ground. You'll be extending down until your shoulder blades are just
lightly touching the surface below you. It's important that you do not
go down so far that you're being supported by the ground but just far
enough that you know you've completed the first full range of motion.
Now inhale, then exhale as you move back up into the starting position.
Once you're there, your back will be slightly curved. Lift your head up
and adjust your back into a straight spine position. Feel free to do
multiple sets of this exercise, but never more than 15 repetitions per
set.
The Hundred
The hundred is complicated, tiring, and best explained visually (so
watch the video to your left). To perform this exercise, you lay flat on
your back and lift up your knees until they create an approximately 45
degree angle with your feet still touching the ground. Start by keeping
your arms down with your palms flat against the ground. Don't press your
back flat on the floor or arch it up—try to keep it as centered as
possible. Once you're in the correct position, lower your chin slightly
and begin to lift yourself upwards by pulling your abdomen in. As you
do, lift your hands off the ground and keep your arms extended straight.
Some versions of the hundred suggest that you lift your feet off the
ground so the bend in your legs create a 90 degree angle. If this is too
hard for you, other versions suggest you can perform this exercise without lifting your feet. All that work you just did was to get you in the proper position. Now you get to do the hard part.
While
keeping your arms flat and extended, move them up and down rapidly. Each
up and down motion counts as one repetition. Every five repetitions
you'll alternate between inhaling and exhaling. For example, you'll
inhale on the first repetition, the 10th, the 20th, etc. You'll also
exhale on the fifth, 15th, 25th, and so on. When you reach 100, you're
done. If you become tired while performing this exercise, take a short
rest at the 50th repetition and start right back up again. As you may
have noted from the complexity of this description, there's a bit of a
learning curve and practice involved with the hundred. Be sure to watch
the video so you can see how it's done and practice a few times on your
own before you attempt the full set. Once you get used to it you should
find it easy to perform regularly.
The Basic Plank
Expand
The
basic plank is a simple but challenging exercise that targets the whole
of your core. It might take a little practice to get right at first,
but once you get it down you just have to hold yourself in the proper
position. WebMD explains how it's done:
Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. Engage the abs and slowly lift your torso off the floor, maintaining a stiff torso and legs. Avoid sagging at the low back or hiking up your hips. Continue to breathe while holding this position for 15 seconds or more.
Your
starting goal should be to perform 3 sets of 6-12 repetitions of this
exercise, but you'll want to increase the number of repetitions as
you're able to do so.
Other Core Exercises
There are tons of ways you can strengthen your core, and these are just a few that will help you do the job. For more options, this PDF provides visual demonstrations of many, many abdominal exercises that don't require any equipment. Additionally, as silly as it may seem at first, this two towels ab workout is actually an effective option and is basically the poor man's version of the ab roller.
Lower Body
With
cardio, core, and upper body exercise underway it can sometimes seem a
little excessive to work your lower body. In many ways, you will be
working muscles that other exercises have already targeted. That said,
you'll be neglecting multiple areas if you don't bother with your lower
body specifically. Here are a couple of exercises you'll want to do to
make sure you're not leaving anything out.
Squats
Squats are a great, simple exercise to strengthen all sorts of good
stuff including your legs, lower back, hips, buttocks, and even bones.
So long as they're performed correctly, they're an excellent way to
target the majority of the muscles in your lower body. So how do you
squat correctly? The folks who created the 200 Squats program can explain:
Stand up straight with your feet firmly planted on the ground approximately shoulder width apart. To help maintain a straight back as you perform the exercise, it's a good idea to focus on an object directly ahead of you at eye level.
2. Contract your abdominal muscles as you bend your legs at the knees. Either stretch your arms out ahead of you, lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position. Lower your body to a position where your thighs are almost parallel to the floor. Return to the starting position and repeat.
Much like
push ups, a squat is a comprehensive exercise that you can do pretty
much anywhere. This makes it easy to fit in a set whenever you have some
spare time. If you want to make it to 200, the 200 Squats
program is a good way to get there. If you're looking for something a
little less daunting, simply try three sets of 20 squats to start,
performing additional squats during the last set if you can manage.
Continue to work your way up whenever the exercise gets to be easy.
Remember, you won't build additional strength if you don't continue to
push yourself as you improve.
Stair Steps / Step Ups
Much like climbing stairs, you can build a lot of lower body strength
by performing single stair steps. The key here, however, is not to step
up a lower stair like you'd find on a staircase but a higher one that's a
little lower than the height of your knee. If you try to step up and
your knee comes up higher than your hip, the step is too high and you'll
need to find something lower. If you were in a gym you could use a
standard bench press bench, but at home a wide stool, flat ottoman, or
other furniture of similar height should do just fine. A park bench
works well, too. Just be sure it supports your weight before you start
stepping. If it breaks underneath you, you're obviously going to hurt
yourself.
To perform
the stair step exercise, you'll want to do one leg at a time. Starting
with the left, place your left foot on the bench or stool. Using the
strength from that left leg, push yourself upward to bring your right
foot onto the stool as well. Do not use the strength from your
right leg to help you. You will need it later when you switch and your
right foot is on the stool. Perform this action 10-12 times. When you've
finished with one leg, switch to the other and perform 10-12
repetitions as well. This constitutes one set. Take a 60-90 second break
after each set and perform a total of three.
As these
stair steps become easier, you do not necessarily want to increase you
repetitions as you might with other exercises. Instead, you may consider
adding weight to your legs or your arms. Adding weight to your legs
generally means purchasing a specific kind that you can attach for the
purpose. Adding weight to your arms, however, just involves holding
something. Ideally you would hold dumbbells of equal weight in each arm,
starting at 5 lbs. each and working your way up as you grow stronger.
If you don't have dumbbells available, gallons of liquid—such as
milk—can make a good substitute. Just be sure the weight is equal in
both arms or you can cause balance issues and potentially hurt yourself.
Regardless
of whether you're using weights or not, be sure to perform the stair
steps slowly and avoid putting strain on your knees. You can easily
cause injury by moving too fast and putting unwanted pressure where it
doesn't belong.
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30 Days ARM challenge
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Burn calories before you jump in the shower with this bodyweight circuit from Craig Ballantyne, C.S.C.S.
Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes. Click here for a video demonstration of the workout.
Jumping Jack
30 Days Arm Challenge
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.
Prisoner Squat
Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.
30 Days Arm Challenge
Pushup
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.
Forward Lunge
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)
30 Days Arm Challenge
Stickups
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.
MORE: For your chance to win new fitness gear from Old Navy, check out the Men's Health 2011 Summer Fitness Sweepstakes.
Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes. Click here for a video demonstration of the workout.
 |
| Jumping Jack |
30 Days Arm Challenge
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.
 |
| Prisoner squat |
Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.
30 Days Arm Challenge
 |
| Pushup |
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.
 |
| Forward Lunge |
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)
30 Days Arm Challenge
 |
| Stickups |
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.
MORE: For your chance to win new fitness gear from Old Navy, check out the Men's Health 2011 Summer Fitness Sweepstakes.
