5 Minute Fat Shredding Workout. Get in Shape for Summer!

Get ready to have fun in the summer sun! Our shredding Tabata workout will make you sweat in 5 min.  And you need no equipment, just your body.


Tabata is the most famous scheme among HIIT workouts as it’s short and highly effective. So, get a mat and start melting that fat!

Five Minute Tabata Workout

Work: 20 seconds

Rest: 10 seconds

1) Jump Lunge

• Start Standing in a lunge position.
• Push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge. Repeat this movement changing your legs.

2) Army Crawl Plank

• Start in a plank position with your shoulders over your wrists.
• Bend your left arm and then your right to get into forearm plank position.
• Lift your left and then right hands again to lift back up into plank position. 

3) Jump Squat

• To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up.
• Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor.
• When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible.
• As soon as you touch the floor, immediately repeat the exercise once again.

4) Pike Pushups

• Start in a push-up position, walk your feet toward your arms until your butt is pointing up in the air.
• Place your hands directly under your shoulders, keeping your elbows extended.
• Bend your elbows to lower your forehead toward the ground, stopping just before it touches. Go back to the starting position.
• For more advanced trainees here is Exercise Ball Pike Pushup.

5) Burpees

• Put feet shoulder-width apart.
• Lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Do a push-up. Bring your chest back up.
• Stand up, and then jump into the air while clapping your arms overhead.

6) Mountain Climber

• Come to a hands and knees position on the floor with your toes pointed toward the floor.
• Your hands should be slightly ahead of your shoulders and your fingers pointing forward.
• Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest.
• Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up.
• Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
• Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.

7) Bicycle Crunches

• Lie on your back with your knees bent and your hands behind your head.
• Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground.
• At the same time, move your right elbow toward your left knee so that they meet in the middle of your body.
• Switch your position by bringing your left elbow to your right knee.
• Continue as quickly as possible while still keeping your torso raised up off the ground.

8) Plank Jumps

• Start in a plank position with your shoulders over your wrists.
• In a Jumping Jack motion, jump your legs wide and then back together. 

Note: Jump as quickly as you can. Don’t rise your booty.

9) High Knees With a Tap

• Start standing with feet hip-width apart.
• Lift up one knee so that your leg is parallel to the floor.
• Lightly jog with high knees touching each knee with a hand.

10) Shoulder Tap Push-Ups

• Start in a plank position with your shoulders over your wrists.
• Lower your chest towards the ground, bending your elbows.
• Push back up into high-plank position. Lift the right hand to tap your left shoulder at the top and then repeat with the other arm.

Note: If it is complicated to do this exercise from a plank position, go down on your knees and do Kneeling Shoulder Tap Push-Ups.

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Tone Up Your Inner Thighs With These 8 Effective Exercises

These 8 effective exercises will make you feel the burn in your inner thighs in no time.

Add some of the exercises to your next leg day for a home or gym workout.

 1) Plank Jacks

Plank Jacks

• Start in a plank position with your body in a straight line.
• Jump your feet wide keeping your buttocks down. Jump your feet back together.
• Do 12-15 jumps.

Note: You can substitute this exercise to a Sliding Plank putting each foot on a folded towel, paper plate, or gliding disk.

Sliding Plank

2) Pulsing Lateral langes

Lateral Lunge

• Take a big step to your left pushing your hips backward and lower your body bending your left knee. 
•  Pulse 3 times, then quickly push yourself back to the starting position.

3) Sumo Jumps

Sumo Jump Squat

• Stand with your feet slightly more than hip-width apart, toes facing out. Lower into a Sumo Squat and jump up straightening your legs.
• Land in a Sumo Squat again. Do 10 reps.

4) Wide Stance Leg Press

Wide Stance Leg Press

• Start off sitting down on a leg press machine, placing your feet on the platform in front of you slightly wider than shoulder-width.
• Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count.
• Return back to the starting position. Do 12-15 times depending on your weight.

4) Plie Squat

Plie Squats

• Start off standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
• Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
• With a controlled motion return to starting position.

Note: you can use a dumbbell to add more weight.

5) Inner Thigh Circles 

Inner Thighs Circles

• Lie on the side, propped up on the forearm on floor for support. Straighten the back leg and do 10 clockwise circles  then do 10 circles in the other direction. Lower the leg. It will be one repetition.
• Do 10 reps for each side.

6) Resistance Band Clamshell 

Resistance Band Clamshell

• Lay on your side with your legs bent and knees together. Put a band around your knees. Open the top knee up slowly and take it back to the bottom knee in a clamshell motion.
• Do 15 repetitions with each leg. 

7) Sumo Deadlifts

Sumo Deadlift

• Start off with a weighted barbell on the ground and spread your feet very wide apart. 
• Bend your knees and body and grip the barbell with one underhand grip and one overhand grip.
• Extend through with your hips and knees to drive the barbell up off the floor driving your hips into the bar.
• Return back to the starting position. Repeat 8-10 times considering your weight.

Note: You can use dumbbell or kettlebell instead of a barbell.

8) Exercise Ball Squeeze 

Ball Squeeze

• Lie with your back flat on the floor. Put an exercise ball in between your feet and slowly lift straight legs with the ball up toward the ceiling to make a 90 degrees angle.
• Start squeezing the ball with both feet. Do 5 squeezes and pause. This will be one rep. Repeat 10 times. 

Note: If you don’t have an exercise ball, use a medicine one or a pilates “magic circle”.

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6 Moves to Blast Annoying Bra Bulge

Want to get rid of that flesh overflow above or below your bra? The first step in getting rid of bra bulge is to make sure you’re wearing the right size bra, the second is to tone and shapen your upper back muscles.

Here’s a secret the top trainers know: A strong back is not only important for aesthetics, but it’s your best defense against pain, injury, and poor posture for years to come.

Do 1 set of each exercise back to back, with little to no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).

1. Dumbbell One Arm Row

Dumbbell One Arm Row strengthens both your back, biceps and shoulders.

• Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor.
• Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.
• Hold this position for a count, then return slowly back to the starting position.
• Repeat 12 times.

2. Dumbbell Bent Over Delt Raise

Dumbbell Bent Over Delt Raise is great for your upper back and shoulders.

• Start off standing in front of an incline bench holding a pair of dumbbells in each hand, bending slightly at your knees and keeping your abs tight.
• Bend over slowly until your forehead touches the top of the bench, keeping your arms handing at your sides and palms facing each other.
• Slowly raise your arms out to their sides, squeezing your deltoids on the ascent.
• Once your arms are parallel with the floor, hold for a count while squeezing your muscles then return back to the starting position.
• Repeat 12 times.

You can do this exercise without holding your forehead the top of the bench. Just bent over and keep your balance.

3. Machine Assisted Pull Up

The assisted pull-up machine works the same muscle groups as the lat pulldown, however standing position lets you fire more muscles.

• Start off setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon.
• Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling.
• Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count.
• Return back to the starting position.
• Do 12 reps. 

4. T Raises

• Stand with feet hip-width apart.
• Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
• Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. Make sure to keep core and glutes engaged the entire time.
• Do 12 reps.

5. Machine Lat Pull Down

Lat Pulldown primarily targets not only the “lats” muscles but also hits the lower and middle trapezius.

• Start off sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor.
• Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles.
• Hold for a count then return back up to the starting position.
• Do 12 reps.

6. Inverted Row

Inverted Raws not only build a strong, functional upper back, but also challenge core stability.

• Start off by taking a barbell and placing it on a rack at about waist level.
• Position yourself underneath the bar, grabbing it with a shoulder width grip and keeping your body extended straight out with heels on the ground.
• Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to lower back.
• Hold this position for a count then return back to the starting position.
• Repeat for as many reps and sets as desired.
• Do 12 reps.

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10-Minute Lower Abs Workout to Get Rid of Your Tummy

Forget crunches – with this lower abs workout you will feel the burn in your core.

Here is the quick, yet intense 5-minutes abs workout version:

Use this abs workout four or five times a week, combine it with cardio and sensible eating and you will get a more toned and slender stomach in six weeks.

Note: when performing lower abs exercises, technique is important:

• Back must be pressed to the floor;
• Engage your abs to avoid lower back injuries;
• Control the motion using your core not legs or back.

Do each exercise for 30 seconds.

1) Leg Raise

• Lay down on the ground with your body in a straight line. Keep your arms by your sides or under your glutes to avoid back arching.
• Lift your feet off the ground, and extend your straight legs up to the sky.
• Slowly lower both legs down at 45 degrees, keeping them as straight as possible.
• Don’t let lower back coming off the ground. This is the point when you have to start raising legs up again.

Modification: To make Leg Raises more intensive, use ankle weights onto your feet.

2) Reverse Crunches

• Lay down on the ground with your body in a straight line. Keep your arms by your sides or behind your head.
• Lift legs and bend knees to 90 degrees.
• Pull knees in toward chest and hold for 2 seconds. Slowly lower legs back to starting position.

Note: Avoid swinging your legs up. Lift your legs controlled, using your abs.

3) Medicine Ball Sit-ups

If you have problems with back, be careful when doing this exercise. If you feel pain avoid it or substitute with some other.

• Lay down on the ground with your body in a straight line holding a medicine ball with both hands above your head.
• Lift legs and bend knees to 90 degrees.
• Raise your torso into a sit-up position simultaneously bringing a medicine ball over your knees.
• Pause, then slowly lower back down to starting position.

Note: Squeeze abs in a sit-up position for a few seconds. Control the motion using your core when raising your torso.

4) Air Bike

• Lay down on the ground with your body in a straight line. Keep your arms by your sides, elbows bent at 90 degrees.
• When raising up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. 
• Lower your body back and repeat on the right.

5) Mountain Climber Twist

• Start in a plank position, legs extended and hands directly under your shoulders.
• Bend your left leg and bring your knee toward your right arm. 
• Move your left leg back to the starting position and your right knee toward your left arm.

Note: stabilize your abdominal muscles and straighten your back.

6) Suitcase Crunch

This exercise can be performed with or without a ball. Use a ball engage not just lower abs but inner thighs.

• Lay down on the ground with your body in a straight line. Keep your arms behind your head.
• Lift legs and bend knees to 90 degrees.
• Simultaneously lift your hips  and your head and shoulders a few inches off the floor, making a crunch. 
• Hold for a few seconds and get back to a starting position.

Note: Raise using your abs. Don’t bring elbows together, keep them parallel to the ground. Avoid making pressure on your neck.

7) Scissors

• Lie on your back with your arms on the floor by your sides, legs straight at a height you can hold without arching your back.
• Take your left leg over your right so they cross, pull them apart again, then bring your right leg over your left to complete one rep.
• Repeat this abs workout 2-3 times with little to no rest between the exercises. Remember to control every motion feeling the burn in the abs. 

Did you like this abs workout? Share it with your friends!

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How To Get a Deep Piriformis Stretch With These 12 Exercises

Lower back pain is extremely common problem these days and can be caused by a wide plethora of causes. Constriction of the piriformis muscle is not something that people would think of, but it happens to be one of the primary causes very often.

This muscle is located behind the gluteus maximus and it connects the spine to the top of the femur. If it gets pulled, spasms, tightens, or becomes inflamed, an effective stretch can alleviate the pain.

What is the Piriformis?

The piriformis muscle is located behind the largest muscle in the body, which makes it difficult to get to.  It covers the sciatic nerve and it allows us to move the foot, upper leg, and hip outward from the body.

What Causes Piriformis Syndrome?

This term was coined in 1947 and it was not identified as specific problem at that time. But since then, lower back pain caused by an impinged piriformis has been classified as a true condition, accounting for 6-8% of the lower back pain cases.

Tingling, numbness, and pain can occurs if this muscle puts pressure on the sciatic nerve. The pain is typically manifested as shooting pain in the back, hip, buttocks, and legs.

What a Healthy Piriformis Can Do For You

“Here is a way to feel the piriformis muscle at work. Stand with your feet together, your knees bent and your butt stuck out a little. Put your hands on your butt and draw your knees apart slightly. Your piriformis muscle should be working beneath your big gluteal muscles,” writes Core Walking.

A healthy piriformis reduces the risk for sciatica, keeps you mobile and flexible, and allows you to perform simple activities like running and dancing.

How To Get a Deep Piriformis Stretch With These 12 Exercises

1. Supine Piriformis Stretches

Instructions:

• Lie on the back, put the hand on the same side of the knee, and keep the other on the raised level
• Raise the knee toward the shoulder and then cross the calf across the body
• Hold for five seconds before releasing
• Repeat the procedure with the other leg

2. Standing Piriformis Stretch

Instructions:

• Stand with the back against the wall and then walk the feet forward
• Place the knees over the ankles and then lower the hips 45 degrees toward the floor
• Raise the right foot off the floor and place it outside of the ankle on the left knee
• Lean forward and lower the chest toward the knees
• Hold for 30-60 seconds
• Switch legs and repeat

3. Outer Hip Piriformis Stretch

Instructions:

• Lie on the back with the right knee bent
• Pull the knee over to the left side using the left hand
• Hold for a few seconds, repeat three times, and stretch three times daily

4. Long Adductor (Groin) Stretch

Instructions:

• Sit on the floor and stretch the legs out
• Tilt forwards at the hips and put the hands next to each other
• Lean forward and drop the elbows to the floor
• Hold for a few seconds and then release

5. Short Adductor ( Inner Thigh) Muscle Stretch)

Instructions:

• Sit on the floor and place the soles of the feet together
• Apply pressure to the knees using your elbows
• For deeper stretch, lean forward and keep the back straight
• Hold the position for half a minute and then release
• Repeat a few times in a row and stretch three times daily

6. Muscle Energy Technique

Instructions:

• Lie on the belly and bend one leg
• Rotate the bent leg outwards as far as possible
• Apply gentle pressure to the piriformis from side to side for a few seconds

7. Resistance Band Abduction

Instructions:

• Stand with the end of the band tied around the right ankle and the other attached to a fixed object
• Move the right leg out to the side
• Return the leg back to the center
• Repeat 15 times and work your way up to 2 sets of 20 repetitions

8. Side Lying Clam Exercise

Instructions:

• Lie on the side with the hip to be stretched on top
• Bend the knees and place them forward, keeping the feet in line with the spine
• Raise the top knee away from the bottom one, keeping the ankles together
• Go back to the original position
• Repeat 15 times a day

9. Hip Extension Exercise

Instructions:

• Sit on the floor on all fours with the shoulders over the hands
• Raise the knee off the floor, keeping the knee bent
• Lower the leg, repeat 15 times, and work your way up to 2 sets of 20 repetitions

10. Supine Piriformis Side Stretch

Instructions:

• Lie on the floor, lift the affected leg and put that foot outside the opposite knee
• Pull the knee of the bent leg across the midline with the opposite hand or a towel
• Hold for half a minute and then go back to the original position
• Switch legs and repeat

11. Buttocks Stretch for the Piriformis Muscle

Instructions:

• Sit on all fours, put the affected foot across the trunk of the body
• Extend the non-affected leg, keeping the pelvis straight
• Scoot the hips backwards towards the floor and lean forward
• Hold the stretch for half a minute, go back to the original position, and do a set of three stretches

12. Seated Stretch

Instructions:

• Sit on the floor and cross the right leg over the left knee
• Bend forwards and keep the back straight
• Hold for a minute and then repeat the procedure on the opposite side
• Don’t Overstretch

“A gentle stretch relaxes the muscles, letting them release and grow longer. But too intense a stretch can actually create an inflammatory response…meaning your body is trying to repair damage. Any time you cause pain, you actually cause tissue damage,” warns Best Health Mag.

source: http://besthealthyguide.com

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The 4-minute workout routine that helps you burn fat like crazy

As much effective going to the gym can be, it can be also highly impractical for those who are pressed for time, such as moms of little kids.  The good news is that there are many great workouts that can be practiced at home, yet offer amazing results. One of those workouts is the Tabata workout, which is ideal for those with a tight schedule.

Tabata Workout: Not for the Faint of Heart

Tabata workout is a high-intensity interval training style, developed by a Japanese Japanese Dr. Izumi Tabata. It takes only a couple of minutes of your time, yet it provides amazing results.  As mentioned above, this workout is perfect for those who lack the time to devote to fitness and regular visits to the gym.

Note:  Tabata isn’t a good idea for beginners, as you will be moving fast and trying to do as many reps as possible, which increases the risk of getting injured if you are not careful. Those with any condition that prevents high-intensity exercise also aren’t recommended to practice this workout.

Is Tabata Perfect for Moms?

Moms are always pressed for time as they have tons of tasks to do on a daily basis. Living a wellness lifestyle seems like a full-time job, as preparing healthy food, following a natural beauty routine, and making homemade cleaning products takes a lot of time. However, staying fit is very important as well!

This is the reason why Tabata workout is ideal for busy moms. It takes only 4 minutes in which you get an intense workout and amazing results.

What Is a Tabata Workout?

Simply put, you need to sprint hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. Simple as that!

As mentioned in the very beginning, this workout was developed by Dr. Izumi Tabata in Japan, and is known to be superior to other similar exercises. Back in 1996, Dr. Tabata and his team of did a study in which they studied two groups of athletes.  The first group did medium-intensity exercise for longer periods while the other did high-intensity exercise for short periods of time.

The athletes have been observed by the researchers for 6 weeks, and after the trial, it was found that the first group increased aerobic capacity by 9.5 percent and the anaerobic capacity by 0 percent, compared to the second group in which the subjects increased their aerobic capacity by 14 percent and their anaerobic capacity by 28 percent. For those who aren’t familiar with these terms, aerobic refers to how long you can run while anaerobic to the time you can run at maximum effort.

Additionally, the second group exhibited greater improvement in oxygen utilization as well as in lung capacity, while the first group exhibited minimal improvement.

How to Train for Tabata (Hint: Slowly)
Since this workout was designed for elite athletes, an average mom may need some time to adjust.

• Start with longer sprints, with longer recovery time in the meantime
• Try 60-90 seconds of mid-intensity running instead of 20 seconds of all-out running
• Increase the intensity every couple of days
• Start with a minute or two and work your way to 4 minutes

5 Unique Advantages of a Tabata Workout

1.     Burns Fat

It has been scientifically shown that high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance….”

2.     Builds Muscle

This exercise provides the muscles with an intense workout.

3.     Short and Sweet

It literally takes only a few minutes of your precious time!

4.     Creates Endorphins

Tabata exercise creates endorphins, which make you happy and satisfied!

5.     Highly Portable

It doesn’t require any equipment or special place to do it.

Other Tabata Variations: Not Just for Runners

Additional workouts to use the Tabata principle with:

• Squats
• Push Ups
• Pull Ups
• Jumping rope

How to Do Tabata, Step by Step

Step 1: Start by stretching:  You need to warm the muscles prior starting with the exercise. The best would be to do the workout in a warmer place, if possible.

Step 2: Get a timer ready:  Set a clock or keep a timer nearby.

Step 3: Run, Forrest, run! Run as hard as possible for 20 seconds.

Step 4: Rest:  Rest for 10 seconds.

Step 5: Repeat:  Repeat the same: run for 20 seconds, rest for 10 seconds.  Repeat 6-8 times, totaling 4 minutes.

Step 6: Cool down:  Stretch once again and sip some water.

How Often Should I Do Tabata Sprints?

Given that Tabata workout is an intense workout, two to three times a week are more than enough. According to the experts, “For the majority of the population, improving longevity and general health can be done by brisk walking for 20 minutes three times a week – and doesn’t involve spending money joining a gym. “

source: http://besthealthyguide.com/

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11 simple exercises that anyone with knee pain needs to start doing

Exercise is one of the best ways to address the issue of aching knees.  There are many different exercises which are highly beneficial for the knees, in terms of strengthening the muscles and ligaments as well as supporting the knee joints and lessening the chance of an injury.

Exercises for People with Bad Knees

1.     Warm Ups

Those with bad knees should do a proper warm up before doing any exercise regimen.  By doing so, the blood improves and the muscle stiffness significantly decreases.  Consequently, the exercise becomes easier and the risk of an injury and muscle sprains reduces.

So, before doing any exercises targeting the knees, warm yourself by doing stretches or some brisk walking. About 20 minutes are enough to prepare the knees for the workout.

2.     Swimming

Swimming is definitely one of the best exercises for those with bad knees. When swimming, the effect of gravity lessened, which in turn lowers the risk of any damage to an aching joint. Doing a few laps of the pool is a good way to strengthen the knees.  Twenty minutes of swimming are more than enough.

3.     Cycling

The quadriceps, hamstrings, and calve muscles are used when riding a bike and cycling, so this activity puts less pressure on the joints and makes the knees much more stable.  It also helps lose weight.  However, note that you need to go slowly in case you have recently undergone knee joint surgery.

4.     Walking

When walking ( brisk walking), the muscles of the upper and lower body get a full workout.  Walking holds a notable place in the list of effective exercises designed for those with bad knees.  Activities like jogging or running put a strain on the knees, but walking is completely safe and beneficial.

5.     Step Ups

Step ups are known to be extremely effective in terms of strengthening the muscle that support the knee joints.

• Stand in front of a stair or a small bench
• Place one foot on the step, making sure it stays firmly
• Raise the other ft and put it on the step, then again on the floor
• Repeat ten times with each foot
• Do some curls with weight  if you want to add extra resistance while doing the step ups.

6.     Partial Squats

Those who are in pretty bad shape aren’t recommended to do full squats. Hence, partial squats are ideal for them as they put less strain on the knees.

• Stand with the feet at should width, keeping the toes pointing forwards
• Lower the body and go as low as possible. Keep the knees behind the toes when doing the squat
• Go back to the original position
• Repeat the exercise for a couple of times.

7.     Calf Raises

Calf raises are particularly effective for the muscles of the lower back.

• Stand on a flat surface, making sure you straight and keeping the feet firmly on the floor
• Lift the body while standing on the toes
• Go back to the original position
• Do twenty to twenty five repetitions.

8.     Scissor Kick

You will need an exercise mat for the exercise, as you are supposed to lie flat.

• Lift the shoulders and leg, making sure they don’t touch the floor while doing the exercise
• The legs should be lifted for 6 inches while the shoulders should be only an inch above the ground
• Spread the legs as far as possible
• Bring the legs closer and cross them one over the other,  making sure you don’t bend the knees
• Keep the arms on the ground
• Increase the number of reps over time, until you work your way up to 50.

9.     Dancing

Taking a dance class is a good way to strengthen the knee joints.  Most dance styles are suitable and beneficial for those with bad knees. The best thing is that the initial dance moves serve as warm-up exercises, preparing the body for the more intense workout that follows.

10.  Side-Lying Leg Lifts

Again, this is yet another effective exercise for people with bad knees.

• Lie on the side, keeping the legs together and straight
• Support the head with your arm
• If you are lying on the left side, lift the right leg up.  Bring it back to the original position and repeat
• Repeat the process with the left leg

Note: For optimal results, wear ankle weights.

11.  Inner Thigh Leg Lifts

Instructions:

• Lie on the side, putting on ankle weighs above the knee
• If you are lying on the left side,  bend the left leg and keep the right one straight
• Lift the right leg , bring it back, and repeat ten to fifteen times
• Repeat the process with the left leg

Exercises to Avoid

• Basketball, rugby, football, tennis, and other sports in which there are high chances of twisting the knees
• Stair climbing
• Skiing, snowboarding, jumping or other high-impact activities

source: http://besthealthyguide.com

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6 Stretches You Should Do Before Getting Out of Bed to Feel Great All Day

While creating the daily plan and organizing the day is the first thing most people do in the morning, it turns out that this is a completely wrong technique.  What you should do instead is to focus on the body and jumpstart your day by doing some simple stretches which will bring your energy to the next level.

According to Randi Regan, a holistic wellbeing expert, the way you spend the first minutes right upon waking up is of utmost importance.  She recommends 6 stretches which are simple, easy-to-do, and which can be done under the covers, too.

1. Full-body Stretch

Take a deep breath, put the arms over the head, and clasp the fingers together. Tip the palms over the wall and then away from you. Make sure your knees are kept straight and the toes are fully stretched. Hold this position for 5 seconds, exhale, and relax.  Repeat 3 times.

2. Figure-four Stretch

To do the figure-four stretch, bend the right leg and then cross the left foot over the bended knee.  Hold for 5 seconds and then switch legs. This stretch is particularly beneficial for increasing the lubrication in the joints and glutes.

3. Bed-to-floor Stretch

Put your feet on the floor and bend the knees. Aim at reaching the floor with your hands by handing them over the knees.  Extend the head towards the floor, hold 5 seconds, and relax.  This stretch is a good way to supply your body with enough oxygen and energize your body.

4. Knees-to-chest Stretch

Bend the knees while lying on the bed and then ‘hug’ the knees while pulling them towards the chest.  The knees-to-chest stretch is extremely beneficial for your lower back, stimulating both your body and your mind.  For optimal results, hold this position for 10 seconds, according to Brooke Blocker, a yoga instructor.

5. Supine Twist

Put your arms on the right side of the torso, stretching the legs in the opposite direction.  Your shoulders should be kept on the mattress the entire time.  Hold for 10 seconds and then switch sides. This stretch targets the spinal muscles and improves circulation, too.

6. Seated Forward Bend

Stretch your legs while sitting on the bed. Take a deep breath, exhale, and reach for your toes. Take a deep breath once again, stretch even more, and stretch the neck, too. Repeat 10 times and relax.  This stretch targets the hamstrings, the spine, and the pelvis, which makes it ideal for those who sit for an extended period of time.

source: http://besthealthyguide.com

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Spend 5 Minutes a Day Doing These 5 Exercises and Watch Your Eyesight Improve

Good eyesight is important because it helps us observe the world and connect with our surroundings. It is also the most important sense for self-preservation and safety. It is worth noting that sight and vision are two different things. The first one is physical, it`s the sensory experience in which the light reflects shapes and objects. Then, the brain receives these signals and turns them into images. The term vision refers to the way in which the mind interprets these images.  For instance, the sight helps the person witness a particular situation, but the vision allows them to recognize and understand the importance of that situation.

However, our eyesight typically decreases with age and most people develop problems as they get older.  Until not long ago, glasses or contact lenses were just about the only options, but now there are many exercises which are said to improve the eyesight.

5 Exercises to Improve Your Eyesight!

1.      Blink

Blinking is a rapid closing of the eyelid and is something that people do naturally.  For the purpose of this exercise, you need to focus on fully opening and closing the eyelids.  Do 20 repetitions!

Blinking helps spread tears across and clean the eyeballs, which in turn relaxes the muscles in the eyes.

2.      Roll Your Eyes

Rolling the eyes is considered rude when done in front of the person you are talking to, but it is a good way to exercise the eyes.  Roll them as far as possible and then rotate the eyes clockwise 10 times.  When done, rotate them counterclockwise, also 10 times.  Do 3 repetitions!

3.      See Near, See Far

Sit something where you can focus on both near objects and those far away.  Focus on the nose for 10 seconds by starring at it.  When done, look far way at the object you want to focus on, starring at it for 5 seconds. Do 5 repetitions.

4.      Do Side-way Views

Look left as much as possible with both eyes. Hold this position for 3 seconds and then do the same on opposite side. Do 10 repetitions of this exercise.
Side-way views put pressure on the eyes, so make sure you relax them when done.

5.      Massage the Temples

Massage the temples by applying pressure on them with the thumb and rotating 10 times clockwise and 10 times counterclockwise.  Repeat 3 times.

Make sure you don’t pressure the temples too much, as the goal of this massage is to relax the face muscles. It is recommended to do the same in the area in the middle of the eyebrows and the both sides of the bridge of the nose.

source: http://www.organicandhealthy.org

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