Waistline Workout: How to Get the Teeny Tiny Waist You Want

A small waist is high on most women’s wish list, and the good news is that you can achieve one! As look as you know the right fitness tips to try, you can sort out your waist wellness once and for all.

 

1. Reverse Abdominal Breathing: According to award-winning wellness writer Hope Gillette, ‘Reverse breathing, developed as a means of martial arts meditation, is an effective way to strengthen the core muscles and trim belly fat. This technique is more about clearing and focusing the mind–but because of the way it drops belly fat, it makes the top of the list for smaller waist exercises.’ Dennis Lewis, author of The Tao of Natural Breathing, explains, ‘Reverse abdominal breathing, traditionally called Taoist breathing, reverses the natural in-and-out movements of the abdomen that one finds in natural breathing. In reverse breathing, the abdomen contracts inward during inhalation and relaxes outward during exhalation.’

 

Gillette instructs, ‘To perform this exercise, sit with your back straight and breathe in through the mouth while compressing your abdominal muscles–the opposite of what your body wants to do naturally. You then breathe out through your nose while forcing your abdominal muscles to expand. Ideally, this is performed in a meditative stance for five minutes, though for exercise purposes it can be done at any time of the day and as many times as you want.’

 

 

2. The Plank: ‘If you want a stronger core and a smaller waist, one of the best exercises out there is the plank,’ Gillette asserts. ‘There are many different variations of this exercise; side planks, planks with push-ups, planks from the elbows, and planks with straight arms. No matter which one you opt to do, however, you are putting your abdominal muscles through a tough workout. Performing a plank is easy, though holding one for more than three seconds can be extremely difficult if your core is not conditioned.’

 

Gillette details, ‘To do a basic plank, start on the floor, flat on your stomach. You then want to elevate yourself onto your elbows and the tips of your toes; your back should be straight. Sticking your butt up in the air negates the purpose of the exercise.  If planking at the elbows is too difficult, you can straighten your arms so you are elevated into a push-up position. Hold the plank for as long as you can, gradually increasing the time each day. Holding a position helps burn surface fat, one reason exercises like Pilates and yoga are so effective at toning the body.’

 

 

3. The Pelvic Scoop: Gillette notes, ‘This exercise employs the standard crunch but takes it a few steps further. To perform the exercise, lie on your back with your knees bent. Cross your right ankle over your left thigh (or vice versa) and lift the foot on the floor onto your heel. Next, with your hands on the floor at your sides, tilt your pelvis up as far as you can without arching the back. Hold for a moment and then lower yourself back to the floor. Repeat this exercise ten times and then rest for a minute. Repeat three times.’

 

 

4. The Scissor Kick: ‘Scissor kicks will help you get a smaller waist by working your abdominal muscles at the same time you are working your legs,’ says Gillette. ‘To perform the scissor kick, rest on your back on the floor. You can use your hands for support beneath your lower back or you may use a small exercise ball. Either way, elevate your legs approximately six inches in the air and kicks you legs, toes pointed, in a scissor motion. It is important when performing this exercise that you do not let your back take the brunt of the abuse. Your abdomen should be holding your body in position, not your spine.’

Categories: abdominal breathing, abdominal muscles, natural breathing, nbsp gillette, nbsp nbsp, pelvic scoop, Plank, reverse abdominal, reverse breathing, scissor kick, smaller waist

How Are Sex and Love Linked in Your Brain Chemistry?

As well as being a fun activity, sex is good for your physical health. According to award-winning wellness writer Hope Gillette, ‘The act of engaging in sexual contact with a partner can lead to the production of a number of hormonal and other biological changes, which can in turn ease pain, boost immunity, offset menopausal symptoms, and even reduce the risk for certain cancers.’ However, beyond this, there is a link between your sexual health and a number of mental health benefits.

 

Laurie Mintz, Professor of Psychology at the University of Florida and the author of the self-help book A Tired Woman’s Guide to Passionate Sex, explains, ‘Sex has very potent emotional health benefits. Sex has important mood boosting properties and it also enhances relationship health and satisfaction, which itself is related to mental wellbeing.’ Sex helps you to sleep better, connect more deeply with your partner, develop a more positive outlook and zest for life and be more serene, patient and happy.

 

Another mental health benefit of sex is that it can boost your self-esteem. Sex, marriage, and family therapist, Gina Ogden, notes, ‘One of the reasons people say they have sex is to feel good about themselves. Great sex begins with self-esteem. If the sex is loving, connected, and what you want, it raises it.’ Sex also enhances the trust and intimacy you have with your partner, giving you a special way to express love and create shared memories and special secrets. However, that is not to say that you and your partner approach sex in the same way.

 

Gillette details, ‘Research indicates that men have stronger sex drives when compared to women, and they also have more straight-forward inclinations. Men are driven by the physical desire to have sex whereas women tend to have sex to increase relationship status and the emotions which go along with it.’ Mintz agrees, ‘Research consistently shows that women’s sexuality is strongly linked to a close relationship, with an important goal of sex being intimacy and the best context for pleasurable sex being in a committed relationship. This is less true for men.’

 

However, regardless of the reason for it, both men and women experience mental health rewards due to the chemical release of dopamine and oxytocin during sex, which are the same chemicals responsible for linking two people in “love.” Deborah Anapol, PhD, a seminar leader and relationship coach who offers training in Pelvic Heart Integration, clarifies, ‘The physiology of love depends upon what kind of love we’re talking about. When we first “fall in love” with a romantic partner our brains release endorphins – natural opiates that create a feeling of euphoria. What exactly triggers this response is a bit of a mystery but theories range from detecting a match with the personality of parental figures to identifying someone carrying DNA, which would combine with ours to make the best babies.’

 

Gillette points out, ‘A 2012 study reported by The Atlantic found men experiencing frequent oxytocin release were more likely to remain monogamous during a relationship. What’s more, oxytocin boosts feelings of generosity toward a significant other, another relationship-strengthening benefit of sex. Overall, past research links sexual satisfaction in a relationship to that of general happiness, suggesting that people with healthy sex lives feel more fulfilled in other areas of their lives as well.’ Debby Herbenick, PhD, MPH, sexual health educator at the Kinsey Institute and author of Because It Feels Good: A Woman’s Guide to Sexual Pleasure and Satisfaction, adds, ‘Sexual satisfaction and relationship satisfaction are closely linked. When people feel happy and satisfied in their relationships, that may in some ways protect them from depression, anxiety or other health risks.’

Categories: endorphins, health, Health Benefits, love, Mental Health, nbsp, nbsp gillette, relationship, sexual, sexual health, sexual satisfaction

Myth Busters: The Truth About Masturbation

Masturbation still seems to be of a taboo topic, with many people believing that pleasuring yourself is bad for your mental, physical and spiritual wellbeing. Some myths assert that masturbating makes you crazy, turns you blind, and even worsens your sexual health, but is there any truth in these claims? Does masturbation pose a threat to your wellness, or could it actually be good for you?

 

Let’s start with the positives, shall we? According to award-winning wellness writer Hope Gillette, ‘Masturbation actually has health benefits and many experts believe not masturbating is a sign of issues. Masturbating is good and natural for both men and women. One of the best things about masturbation is that it is safe; there is no concern about sexually transmitted diseases. Masturbation is an ideal way for individuals to learn and explore their sexuality before they enter into sexual relationships. Masturbating can teach a person how they like to be touched, improving their confidence and increasing their chances of experiencing sexual pleasure with a partner.’

 

In fact, the State Government of Victoria’s Better Health Channel list several health benefits that come from masturbation, including:

 

• Increased sense of wellbeing.


• Enhanced physical and emotional bonding with your partner.


• Increased ability to have orgasms.


• Improved relationship satisfaction


• Better sleep.


• Improved body image.


• Sexual dysfunction treatment.


• Stress reduction.


• Sexual tension relief.


• Menstrual cramp relief.


• Reduced risk for incontinence.


• Prostate health.


• Male immunity.


• Resistance to yeast infections.


• Chronic back pain relief.

 

These benefits apply to both solo and mutual masturbation – just so you know – but what about the downside of self-pleasure? Is masturbating ever bad for you? ‘Historically, masturbation was seen as a sign of mental illness, and children were taught they would go blind, experience sexual dysfunction and become sexual deviants if they indulged in such an activity,’ Gillette details. ‘In some religions, people are taught that masturbation is a sin, and this can often lead to feelings of guilt or shame. Belief systems aside, there is no physical or mental reason why a person should not masturbate. Masturbation causes no physical harm to the body…aside from skin irritation if proper lubrication is overlooked.’

 

Here are a few masturbation myths that are absolutely not true:

 

1. Masturbation causes hair to grown on the palms of your hands.

 

2. Masturbation causes you to become gay.

 

3. Masturbation causes addiction.

 

4. Masturbation causes infertility.

 

5. Masturbation causes mental illness.

 

6. Masturbation causes stunted growth.

 

7. Masturbation causes sexual organs to turn color or change shape.

 

Gillette points out, ‘The only real dangers associated with masturbation are linked to mental health–but not in the way traditional thinking would have you believe. Most people who experience mental issues related to masturbation are feeling shame or guilt because of their behaviour.’ In fact, Planned Parenthood estimates that roughly half of all men and women experience feelings of guilt after masturbation, which, in turn, has a negative impact on your overall wellness.

 

Gillette admits, ‘For some people, masturbation can be the manifested symptom of a serious condition, such as obsessive compulsive disorder (OCD), where the same activity must be repeated over and over again. This does not mean these individuals are addicted to sex; it is no different than if the OCD symptom was something non-sexual, like repeatedly brushing your teeth.’ She adds, ‘The average person masturbates anywhere from several times a day to never at all–the range for “normal” is very broad. Keeping that in mind, if masturbation interrupts normal daily activity, replaces sexual intercourse as a choice, or causes reclusive habits, counselling should be sought from a professional.’

Categories: Benefits, health, Health Benefits, masturbation, mental, mental illness, Myths, nbsp, nbsp gillette, sexual, sexual dysfunction