Carve Your New Physique With This Dumbbell Workout

Have you always wanted a six-pack but never quite known how to go about getting one? Carving a great new physique is really a matter of knowing the right exercises to carry out. It can be really hard to carry out a complicated fitness or weight routine at the gym, because you often have to wait in turn for the equipment, and you can’t always guarantee that you will find the dumbbells that you need. No matter how committed you are to your wellness and wellbeing, if you don’t have the equipment then you can’t do the workout.

 

That’s why this workout relies on only a single dumbbell. Nevertheless, this will hit every muscle in your core, letting you blitz those obliques, abs and your back with just a few carefully selected exercises. You can even do these with a weight plate or a kettlebell if you are stuck.

 

You should start by using about 8kgs and then work your way up to 12kgs and finally to 16kg. Do around eight reps of each exercises and then move on to the next one.

 

Star a swing. This involves holding the end of the dumbbell while standing with your feet a little wider than shoulder-width and your knees bent. Then swing the dumbbell through your legs. Then, pop your hips forward and do the reverse, swinging the dumbbell back up to eye level.

 

Next, try a woodchop. This is when you hold the dumbbell in both hands up at one side of your head, with your arms stretched out. Move the dumbbell down across your body in a chopping motion, squatting as you go. The dumbbell should end up beside the diagonally opposite shin.

 

Finally, finish off the circuit with a side bend. Stand up straight with your core braced and your back held straight. Hold the dumbbell in one hand and then lead to that side. Return your body to the vertical. After doing all your reps on one side, switch hands and lean the other way.

Categories: Abs, Core, dumbbell, equipment, exercises, nbsp, Workout

How to Lose Weight and Get Fit as a Teenager

Technology can boost your fitness in a number of ways. With online groups and apps to help you, you can be on your journey to a better overall wellbeing in a matter of mouse clicks. However, for 12-year experienced Certified Personal Trainer Yarixa Ferrao, NASM, CPR/AED, technology is actually hampering teenage wellness. She notes, ‘With all this technology, kids and teens are losing connection with their bodies and have become more sedentary because of it. And when they start seeing themselves gain weight they may attempt joining the gym or just continue to gain it because they have no idea what to do. Plus, in the gym, unless they have a personal trainer there’s no one there to instruct them and they end up doing what their friends do. In the end, they spend hours on the treadmill, which will amount to not a whole lot of progress.’

 

Therefore, Ferrao has created a workout routine especially for teenagers. Ferrao explains, ‘I know the importance of building a solid body foundation, especially as a developing teen. This is also a time to build self confidence, be mentally focused, reduce stress (teenage years can be stressful with all the expectations from parents and teachers while finding your own voice) and enjoy these years to the fullest, instead of worrying about appearance and lacking self esteem. I worked with three teens for a show on MTV called I Used to Be Fat in which the kids were desperate to lose weight, feel great, and lead a happier life. The result: They lost a lot of weight, got stronger, and gained self confidence! They also were able to experience a completely different life and a different perspective, from very down and negative, to up, open, and positive.’

 

Ferrao recommends focusing on the core, combining bodyweight movements (styles such as yoga, functional training, Pilates, animalistic movements, Karate), and locomotion (or running, hiking, biking, sprinting and walking). She provides the following workout routine (once you’ve got the OK from your doctor and have done five to 10 minutes warming up, of course):

 

1. Cardio: Ferrao instructs, ‘Instead of just doing hours on end on the treadmill, do short burst of sprints (run as fast as you can). Warm-up first for five minutes or until you feel the body get a bit sweaty. Then increase the speed to go as fast as you are able to for 20 seconds. Take a 20 second break and then repeat your 20 second sprint. Do this for six minutes and up to 12 minutes, allowing your rest periods to be longer if you need extra time to be able to perform the full 20 second sprint. Preferably do it outside. The treadmill is the next best choice.

 

2. Work on that core: ‘To increase your metabolism, gain muscular endurance and a stronger core, don’t just go out and run miles and miles and then do a ton of crunches,’ Ferrao urges. ‘This won’t help much unless cross country is your sport.’ Instead, once you finish your warm-up and sprinting, do the following routine:

 

• 12-15 squats with a pair of dumbbells or just body weight if you are a beginner.


• 15 push-ups or modified push-ups.


• 20 reverse lunges, 10 with the right leg and 10 with the left one.


• Plank – hold for 30 seconds.


• 12-15 jumping pull-ups.


• 12-15 squat to presses using dumbbells about six to eight pounds for girls and 12 to 15 pounds for boys.


• Side plank – hold 30 seconds.


• Five burpees.

 

Repeat for  3 or 4 rounds! Take 1.5 minute-rest between each set. Pause at any point if you feel dizzy or faint.

Categories: Core, ferrao, Lose weight, minutes, nbsp, Personal Trainer, plank hold, Push ups, Teenagers, weight, Weight Loss, workout routine

About.com Yoga

If you’re sick and tired of crunches, come browse our yoga poses for abs library for some new inspiration. Fifteen poses that will strengthen your core are arranged by level (beginning, intermediate, and advanced). Standing, sitting, inversions, arm balances, there’s a little bit of everything here, so pick and choose what you like. If you want a sequence of poses for abs, we have that too. 10 Yoga Poses That Improve Core Strength is a series of poses designed with your abs (and mine) in mind.

Categories: balances, Core, inversions, poses, yoga, yoga poses

Exercise And Sex: How One Can Influence The Other

Everyone knows the benefits to regular exercise, from helping you to lose weight and lowering your risk of certain health conditions, but did you know that it can also benefit you sexually? Being fitter and healthier can obviously help you be more flexible, improve your stamina and help you last longer in bed, but there are also specific exercises you can do to make your time in the bedroom more enjoyable, from strengthening certain muscles to improving your fitness overall.

Kegel Exercises

If you’re female, you will have almost certainly heard of kegel exercises, but they aren’t just for women. These exercises strengthen your pubococcygeus or PC muscle, and this supports the pelvic organs including the bladder, rectum and reproductive organs. Kegel exercises are often prescribed to treat conditioned such as prostate pain or incontinence, and they can also make vaginal childbirth easier too. The PC muscle is what contracts during an orgasms, so doing your kegels regularly can make your orgasms more intense and pleasurable. In men, they can also lead to stronger and longer-lasting erections, and can treat erectile dysfunction. Kegels are simple to carry out and you can do them anywhere, from sitting in front of the TV or at your desk at work, to standing in the queue at the supermarket. Begin by tightening the muscle, holding for five seconds and then releasing. Do three sets of ten repetitions a day – most people find they see results within just a few months.

Core-strengthening Exercises

There’s a lot of talk in the fitness world about the importance of strengthening your core, which are a set of muscles in the centre of your body, in your middle and lower back, pelvis and abdomen. During sex, these muscles are important for your level of thrust Crunches are a great core exercises, as well as the quadruped. This takes place with you on your hands and knees, with your hands aligned under your shoulders and your knees aligned with your hips. Keep your abs tight and remember to breathe. Then lift and straighten your left arm and right leg so that they are level with your spine. Hold your position for a few seconds, then release and alternate using your right arm and left leg. Having a stronger core will help you to perform certain positions better and achieve a better sex life.

Cardiovascular Exercises

All exercise regimes should include some form of cardiovascular or aerobic activity which should be performed at a continuous and moderate pace for at least 20 minutes. This form of exercise increases your heart rate and strengthens your other organs too, such as your lungs. The more conditioned these organs are, the better they perform – during sex, this is tantamount to longer-lasting sessions, and better endurance and stamina. There are many exercises that can help with this, such as running, cycling and speed-walking. At the gym, you should aim to use the treadmills, elliptical machine or the rowing machine to get your heart rate up. You can monitor your heart rate at the gym as many machines now include the ability to check your heart rate as you’re working out, so you can ensure it is within a healthy range. Knowing the right heart rate that you need to maintain during exercise, which varies depending on your age, current health and fitness level, will help you stay safe during your gym sessions whilst still achieving the maximum benefit.

Categories: Core, exercise, exercises, fitness, heart, Heart Rate, Kegel Exercises, longer lasting, pc muscle, rate, Sex

Core Exercises To Improve Your Abdominal Workout

The abdominal workout is far from refreshing so far as new exercises go, but it’s a tried and tested technique that we know works. If you want to take your core training to the next level, however, you need to build on this exercise and create something that’s really going to challenge your muscles. Almost all of our daily tasks, including just sitting at an office desk, require our core muscles, so it stands to reason that strengthening them is going to be better for you than neglecting them. Researchers believe that the average American spends 56 hours a week sitting down, which weakens the core – this all makes regular activities harder. But by maintaining stronger abs, you’ll prevent back pain, boost your agility and increase your flexibility. Before you begin, you need to remember the golden rule which is quality over quantity. 2000 average crunches won’t leave you with the results you want. But building up to 30 second quality crunches will leave you with a washboard stomach to be proud of. Here are some new exercises to add to your regime for great results.

Spiderman Plank Crunch

Beginning in a regular plank position with your forearms on the ground and your body perfectly straight, bring your right knee towards your right elbow, then return to your starting position. Repeat by bringing your left knee towards your left elbow – that’s one rep. Alternate sides for a total of 10 reps. This is one of the few exercises which uses your entire core, so it’s great for building tone and definition. You don’t need any equipment, yet you’re building muscle in your obliques, lower back and rectus abdominus.

Cable Rotation

Start by holding a cable with both hands out in front of you at just below shoulder height. Keeping your arms fixed and straight, with your abs engaged, and rotate your upper body to the left, then back to centre and the same for your right side. That’s one rep. Alternate sides for a total of 10 complete reps. This really targets the obliques and is sports-specific so it’s ideal for baseball players, golfers and tennis players.

Bicycle Crunch

Lie on your back with your hands behind your head, and your legs raised and bent at a 90 degree angle. Alternate sides by bringing your right elbow towards your left knee, then the same for your left elbow and right knee, building up to 60 seconds. Try and hold the crunch for a total of two counts on each side, to force a slower and more concentrated movement.  With this exercise you’re really targeting three areas all at once. It combines a regular crunch but the side to side motion targets the obliques, and the reverse crunch hits the lower abs.

Cross Crunch

Begin by lying on your back with your arms and legs diagonally out so that your entire body forms an X shape. Keeping your arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck and shoulders off the ground. This is one rep – you need to aim for one complete set of 10 reps. This is a simple exercise but you’ll feel the results. The legs coming off the floor means you’re hitting the lower abs, and because you’re coming in at an angle, you’re also hitting your obliques and your rectus abdominus as well. It’s a brilliant overall exercise for your whole core, and you’re supported on the ground the whole time so there’s no strain to your back.

Categories: abdominal workout, alternate sides, Core, core strength, exercise, left, left elbow, left knee, rectus abdominus, rep alternate, straight bring, toning

Core Exercises To Improve Your Abdominal Workout

The abdominal workout is far from refreshing so far as new exercises go, but it’s a tried and tested technique that we know works. If you want to take your core training to the next level, however, you need to build on this exercise and create something that’s really going to challenge your muscles. Almost all of our daily tasks, including just sitting at an office desk, require our core muscles, so it stands to reason that strengthening them is going to be better for you than neglecting them. Researchers believe that the average American spends 56 hours a week sitting down, which weakens the core – this all makes regular activities harder. But by maintaining stronger abs, you’ll prevent back pain, boost your agility and increase your flexibility. Before you begin, you need to remember the golden rule which is quality over quantity. 2000 average crunches won’t leave you with the results you want. But building up to 30 second quality crunches will leave you with a washboard stomach to be proud of. Here are some new exercises to add to your regime for great results.

Spiderman Plank Crunch

Beginning in a regular plank position with your forearms on the ground and your body perfectly straight, bring your right knee towards your right elbow, then return to your starting position. Repeat by bringing your left knee towards your left elbow – that’s one rep. Alternate sides for a total of 10 reps. This is one of the few exercises which uses your entire core, so it’s great for building tone and definition. You don’t need any equipment, yet you’re building muscle in your obliques, lower back and rectus abdominus.

Cable Rotation

Start by holding a cable with both hands out in front of you at just below shoulder height. Keeping your arms fixed and straight, with your abs engaged, and rotate your upper body to the left, then back to centre and the same for your right side. That’s one rep. Alternate sides for a total of 10 complete reps. This really targets the obliques and is sports-specific so it’s ideal for baseball players, golfers and tennis players.

Bicycle Crunch

Lie on your back with your hands behind your head, and your legs raised and bent at a 90 degree angle. Alternate sides by bringing your right elbow towards your left knee, then the same for your left elbow and right knee, building up to 60 seconds. Try and hold the crunch for a total of two counts on each side, to force a slower and more concentrated movement.  With this exercise you’re really targeting three areas all at once. It combines a regular crunch but the side to side motion targets the obliques, and the reverse crunch hits the lower abs.

Cross Crunch

Begin by lying on your back with your arms and legs diagonally out so that your entire body forms an X shape. Keeping your arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck and shoulders off the ground. This is one rep – you need to aim for one complete set of 10 reps. This is a simple exercise but you’ll feel the results. The legs coming off the floor means you’re hitting the lower abs, and because you’re coming in at an angle, you’re also hitting your obliques and your rectus abdominus as well. It’s a brilliant overall exercise for your whole core, and you’re supported on the ground the whole time so there’s no strain to your back.

Categories: abdominal workout, alternate sides, Core, core strength, exercise, left, left elbow, left knee, rectus abdominus, rep alternate, straight bring, toning

Could Group Fitness Classes Help Improve Your Workout?

Group fitness classes are a great way to lose weight, as the support of others in the same position to yourself can be great to help you feel motivated. Without even realising it, you will be benefiting your wellness and wellbeing, whilst having a whole lot of fun. Group exercise classes provide a feeling of camaraderie, a very important aspect to any sport.

 

Group classes are often divided into skill levels, but anyone can take part and is catered for. There are so many different classes to choose from.

 

Cardio Challenge is one such class, and it mixes low impact and basic step aerobics in a fun format that is designed to get your heart racing and your muscles working hard.

 

Brazilian Jiu Jitsu is another, which is a self-defence martial art class which centres around the idea of ground fighting and gaining dominance in a fight against an opponent.

 

Fitness Training Camps are also popular with people with all levels of fitness. They generally involve 30 minutes of vigorous aerobic exercise followed by 20 minutes of strength training, done in groups, often outdoors.

 

Body Sculpting is along the same lines, too, focusing on strength training and endurance using resistance bands or free weight.

 

Iron Man core classes aim to boost cardio-respiratory fitness as well as core strength. Core Conditioning is similar, but focuses on the lower body and core muscles, which has the added benefit of strengthening your abdominal muscles and improving your posture.

 

Indoor Group Cycling provides an intensive cardio workout for people of all fitness levels and of various ages, as the pedalling speed and resistance varies from person to person.

 

Pilates is a gentler type of class, and focuses on building endurance and core muscles, rebalancing the body and building strength in a long-lasting way.

Categories: class, classes, Core, Core Muscles, fitness, fitness classes, group, group fitness, nbsp, Strength Training

Could Fifty Shades of Grey Help You to Lose Weight?

A fitness expert in Manhattan has recently released an exciting Fifty Shades of Grey-inspired fitness routine, to help those who want to reduce their weight in a fun and sexy way. The fun routine could help to improve your wellness and wellbeing through moves that are based on the bestselling sexy novel.

 

Designed to help women to feel as sexy as Anastasia, the main character in the novel, the workout also targets core strength, giving you a physique that should do wonders for your self-esteem and sex appeal.

 

For most people, the most they probably do to prepare for the physicality of sex is to do a few kegel exercises, which strengthen your pelvic floor muscles. These exercises always used to be recommended to help improve your performance in the bedroom as well as to help reduce the strain of childbirth on the pelvic floor.

 

Exercise and a healthy lifestyle are the best ways to make sure that your reproductive system works well as you get older. It also helps to ward off excess fat, and this is important if you want to keep your sexual performance up as you get older.

 

Cardio directly translates into more stamina and better performance in bed (because, if you think about it, sex is just one big cardio workout!) The intense core strength and cardio workout that has been devised by the creator of the Fifty Shades workout could well help to improve your performance between the sheets.

 

Designed specifically with women in mind, the workout focuses on flexibility, cardiovascular endurance (stamina) and toning of all your core muscles. When you are up to speed with the workout, you should be able to try different positions that you have not previously accessed.

 

Every workout that you do will help to tone up your core which will make you look and feel sexier, and this core strength will also make sex better for you.

Categories: cardio workout, Core, core strength, fifty, fifty shades, nbsp, nbsp designed, pelvic floor, performance, Sex, Workout

30 Minutes is All You Need to Tone and Tighten

We all complain that we don’t have enough time to get toned and fit each week, but what if the answer was found in a 30 minute strength programme? It isn’t a fad – this really works your body out and tones in such a short amount of time. These moves are great for losing weight, but they also help you achieve a sleeker body and boost your calorie burning rate all day long, because you’ll be building extra muscle. Each movement calls on multiple muscles, so your body ends up burning more calories than it would if it were doing exercises that only work on a single area, such as bicep curls. Every move is designed to shape your muscles, as well as improving your posture and building your core, so everyday activities become easier and your wellbeing is improved. However, if you’ve recently had a baby, it may be best to get your GPs approval before embarking on this workout. You can begin with an alternating overhead squat which builds your core, legs and shoulders. Begin by standing with your feet shoulder-width apart, toes slightly turned out and a dumbbell in each hand. Keep your spine lengthened and your core engaged as you squat down, pressing your hips back. At the same time, press a dumbbell overhead and reach the other towards the floor, then return to the starting position. Repeat this squat with the opposite arm, and that will be one rep. You need to do two to three sets of 8-15 reps.

The side plank with a rear dumbbell fly will work your core and shoulders. Position your body with your left (bottom) leg bent and your right (top) leg extended, with your left hand under your left shoulder. Your body needs to be in a straight line with your hips lifted and your shoulder pressing away from your ear. Hold a dumbbell in your right hand and have your arm hanging straight down from your shoulder. Hold your body still and arc your weight out and up until your right hand is directly above your shoulder. Squeeze the backs of your shoulder muscles for one count, then slowly lower your arm to the starting position. Do 8-12 reps, then switch sides and do two to three sets.

The lunge row and press works the legs, back, core and shoulders for a great overall workout. Stand with your feet together and hold a weight in your right hand by your shoulder, with your elbow bent. Lunge forward with your left leg and bend your knees while rotating your torso and  lowering your weight down towards your left ankle. Push off your left foot to return to the starting position, while pulling your hand back to your shoulder height. Push the dumbbell straight up and return to the starting position. You need to do 8-12 reps of this, then switch sides and repeat. Do two to three sets of these. The bird dog may have an unusual name but it works a number on your core, upper back and your bum. Get down on all fours and keep your abs engaged, while you lift your right arm and left leg, so that they’re in line with your torso. Reach your hand and foot away from each other and hold for a moment, being sure to keep your abs tight the whole time. Return to the starting position, and repeat with the opposite arm and leg. That’s one rep – do two to three sets of 8-15 reps.

Categories: body, Core, exercise, fitness, hand, left, left leg, shoulder, starting position, switch sides, weight

Ab-ulous Activities: Pilates to Tighten and Tone the Tummy

Your weight loss well-being isn’t just about shifting those pounds; it’s about having a tight and toned tummy that you’d be proud to show off on the beach. Let’s take a look at some Pilates exercises which can get you looking ab-ulous.

 

1. The Hundred. Doing this pose while you practice the dynamic breath pattern fully engages your abdominal muscles, which means you are working to build your core strength, coordination and stamina.

 

2. The Roll Up. If well executed, wellness experts believe that a single Roll Up can be just as beneficial to your abdominal muscles as six sit ups. While the exercise is challenging for your abdominal muscles, it is also quite a relaxing activity that increases your flexibility.

 

3. Single Leg Circles. For this exercise, you have to keep your hips glued to the mat and stay within the frame of your body while you circle the leg independently. This means you’re giving your core stability an amazing workout.

 

4. Rolling Like a Ball. This exercise can take its toll on your well-being if you have a neck or back problem, so it’s best avoided. However, if you’re well enough to give it a try, Rolling Like a Ball stimulates your spine – which works your abdomen muscles deeply – and tunes you into you breath and inner flow of movements.

 

5. The Single Leg Stretch. Not only does this exercise target your lower abs, but it also works on your entire core. This one may not be so easy to achieve right off the bat, though, as you need stamina and strength to maintain an upper body curve and stable torso as you switch your legs and your arm positions.

 

6. The Double Leg Stretch. Working with the centre of your body, this exercise requires you to stretch your arms and legs and use your power house to motivate the body coming back. Sounds exhausting, but it does improve your endurance and abdominal strength.

 

7. Single Straight Leg. This involves switching your legs in the air like scissors and then tugging them gently towards yourself twice each time. Not only does this serve to engage the powerhouse and gain flexibility in your hamstrings, but the Single Straight Leg trains your abdominal muscles to initiate the movements, which supports and stabilises the trunk.

 

8. Double Straight Leg. Again, this one isn’t for the faint-hearted as the Double Straight Leg demands both endurance and strength from your abdominals. With your back to the mat and your abdominals pulled in, you inhale as you lengthen the legs straight up and slowly lower them. Then you exhale while bringing your legs up again, keeping your elbows open and rib-cage in. For strength and control, you need to keep and use the powerhouse.

Categories: Abs, Core, Pilates

Backwards Thinking: The Myths Surrounding Back Pain

According to the latest stats, back problems affect the well-being of 80% of us at some point in life. However, because of this, everyone thinks they’re an expert on the subject, and this has led to a number of wellness myths that simply aren’t true.

 

• You should stay in bed: A day or two in bed can make back pain worse.


• A firm mattress is better: Those who sleep on a softer mattress actually suffer less back pain and disability.


• You should avoid exercise: Gentle exertion, such as a brisk walk, can help ease pain and speed up recovery.


• Posture doesn’t matter: Slouching puts a huge strain on your spinal muscles, while having everything in line provides instant relief.


• You need a chiropractor: There’s no evidence to recommend chiropractic treatment, but studies do show that seeing an osteopath is very effective.


• You shouldn’t lift anything: It’s not about the weight of the thing but how you lift it.


• Surgery is the only real cure: 90% of back pain goes away on its own.


• Only obese people suffer: While weight puts pressure on the spine, skinny people can suffer bone loss which may lead to crushed vertebrae.

 

Luckily, there are things you can do to improve your well-being when you have a recurring back problem. First and foremost, you have to listen to your body when it reaches its limitations. However, this doesn’t mean you have to give up on the things you love to do; you simply have to find a way to work around your back pain and experience the minimum amount of pain possible. This means undertaking a simple regular exercise programme:

 

1. Stand up straight. With your shoulders down, belly button pulled in towards your spine and bottom tucked in, imagine that there’s an invisible piece of string pulling you up from the top of your head.

 

2. Stretch. Work with a physiotherapist on some simple stretches so that you can relieve the specific muscle spasms that cause your back pain.

 

3. Strengthen your core. Your core is comprised of the muscles in your abdomen and lower back, and is essential for back support. Toning in this area can greatly reduce back pain, so try a Pilates class or talk to your GP about some simple moves that will strengthen your core.

 

4. The sitting solution. Sitting down a lot can strain the muscles in your back, but you may have a job in which sitting is unavoidable. If this is the case, performing a simple exercise a few times a day can help to relieve the tension in your back. All you have to do is lean back in your chair with your feet on the floor and a slight curve in your back. Easy.

Categories: back pain, Core, Myths, nbsp, Pain, simple, sitting, solutions