Women"s Health 101: 3 Unique Ways to Ensure You Have a Healthy Pregnancy

 

Pregnancy is a joyous time, but it can also be stressful. When you are pregnant, your body changes in many ways, not all of them comfortable. You want to do everything possible to ensure that you and your baby are healthy. The following three tips will help to make your pregnancy proceed as smoothly as possible.

 

Take Good Care of Your Feet

Swollen feet are a common symptom of pregnancy. This can be a painful condition that can cause you pain when you are walking around and even while you’re stationary. Resting your feet and going barefoot as much as possible is one way to reduce this symptom. Soaking your feet in both hot and cold water is one of the best ways to relieve this problem. The trick is to alternate between hot and cold treatments. You can do this if you have two foot baths or basins, one for hot water and one for cold. Keep the temperatures comfortable; you don’t want to shock your body with scalding hot or freezing cold water.

 

Use Healing Herbs

Herbs have been used for many centuries to help a variety of conditions. There are certain herbs that are especially good for pregnancy. Some Chinese herbs, which can be found on websites like Radiant Wonder, are good for promoting fertility. Other herbs can help to control various symptoms associated with pregnancy. You should use herbs cautiously when you’re pregnant. If you aren’t sure if a certain herb is safe, ask your doctor or an expert. Many herbs, however, are perfectly safe. Chamomile, for example, is effective for relaxation and may help you sleep better. Ginger can help to alleviate nausea, but should be used in moderation.

 

Increase Your Intake of Fiber

Many women experience constipation during pregnancy. While this is a normal and common symptom, it can be relieved by eating more fiber-rich foods. Fiber can be found in many foods, such as whole grain breads, beans, cereals, oats and other grains. You can also find supplements to increase your intake of fiber, such as flaxseed oil and psyllium husks. Leafy vegetables are also a good source of fiber.

 

You have to pay extra attention to your diet and lifestyle habits when you’re pregnant. In addition to following your doctor’s advice, you can keep the above tips in mind to reduce or relieve some of the common problems associated with pregnancy. This can help you focus on the joyful aspects of giving birth.

 

Categories: common symptom, Feet, fiber, foot care, healing herbs, healthy pregnancy, herbs, nbsp, pregnancy, women's health

Women"s Health 101: 3 Unique Ways to Ensure You Have a Healthy Pregnancy

 

Pregnancy is a joyous time, but it can also be stressful. When you are pregnant, your body changes in many ways, not all of them comfortable. You want to do everything possible to ensure that you and your baby are healthy. The following three tips will help to make your pregnancy proceed as smoothly as possible.

Take Good Care of Your Feet

Swollen feet are a common symptom of pregnancy. This can be a painful condition that can cause you pain when you are walking around and even while you’re stationary. Resting your feet and going barefoot as much as possible is one way to reduce this symptom. Soaking your feet in both hot and cold water is one of the best ways to relieve this problem. The trick is to alternate between hot and cold treatments. You can do this if you have two foot baths or basins, one for hot water and one for cold. Keep the temperatures comfortable; you don’t want to shock your body with scalding hot or freezing cold water.

Use Healing Herbs

Herbs have been used for many centuries to help a variety of conditions. There are certain herbs that are especially good for pregnancy. Some Chinese herbs, which can be found on websites like Radiant Wonder, are good for promoting fertility. Other herbs can help to control various symptoms associated with pregnancy. You should use herbs cautiously when you’re pregnant. If you aren’t sure if a certain herb is safe, ask your doctor or an expert. Many herbs, however, are perfectly safe. Chamomile, for example, is effective for relaxation and may help you sleep better. Ginger can help to alleviate nausea, but should be used in moderation.

Increase Your Intake of Fiber

Many women experience constipation during pregnancy. While this is a normal and common symptom, it can be relieved by eating more fiber-rich foods. Fiber can be found in many foods, such as whole grain breads, beans, cereals, oats and other grains. You can also find supplements to increase your intake of fiber, such as flaxseed oil and psyllium husks. Leafy vegetables are also a good source of fiber.

You have to pay extra attention to your diet and lifestyle habits when you’re pregnant. In addition to following your doctor’s advice, you can keep the above tips in mind to reduce or relieve some of the common problems associated with pregnancy. This can help you focus on the joyful aspects of giving birth.

 

Categories: common symptom, Feet, fiber, herbs, pregnancy, symptom

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

How Pregnancy Affects the Feet

 

As a mother-to-be, you are most likely experiencing a broad range of emotions, from joy to excitement to anxiety.  Additionally, you will notice some of the obvious effects that pregnancy has on your body, including morning sickness; heightened sense of smell; odd food cravings; and the obvious weight gain. Accompanying such symptoms are also changes in your foot health.

 

While dramatic weight gain in general can lead to foot problems, the dramatically difference in the center-of-gravity causes many pregnant women modify their stance or gait. The added pressure to the knees and the feet cause aches and pains in the arch, heel, and ball of the foot.  Other problems resulting from weight gain during pregnancy include leg cramping and varicose veins.  Luckily, with a little bit of information and prevention, you can take some steps to make your pregnancy a bit more comfortable.

 

Over-pronation (Flat Feet)

Over-pronation occurs when a person’s arches flatten out due to excessive inward rolling when walking.  This can be quite painful, as the flattening of the arch causes stress and inflammation of the plantar fascia – the connective tissue that runs from the heel to the forefoot.  This generally occurs in people who are overweight or obese, or in pregnant women due to weight gain.  Problems due to over-pronation may also extend to the calves, hips, and lower back.  One very simple method for prevention and treatment of over-pronation is to wear specialized footwear; retailers like Dr. Scholl’s and Shoes for Plantar Fasciitis sell orthotics that aid in naturally aligning your walk and stature.

 

Edema

Edema, also known as swelling of the feet, is another common symptom experienced by women in the later months of pregnancy.  This swelling occurs because the enlarged uterus adds pressure to the blood vessels of the pelvis and the legs, which slows down circulation and causes blood to pool in the lower extremities.  The total amount of water fluid in the body remains the same, but becomes displaced.  The feet and lower legs may even turn a purplish color due to the swelling.  If there is extra water retention, this can cause additional swelling in the feet and lower legs.  To treat edema, elevate the feet regularly.  If you are sitting for a long period of time, keep an extra chair or a small stool nearby to prop up your feet.  Take breaks from sitting to walk around and stretch out your feet and calves to increase the circulation to this area.  Be sure to wear shoes that fit properly so they do not constrict your blood vessels further.  The same goes for your socks – look for seamless socks that won’t cut off your circulation.  Keep in mind that your shoe size is likely to change throughout your pregnancy.  Take regular walks on a daily basis, and be sure to stretch.  Swimming is another great method for dealing with your edema symptoms, or immersing your body in a cool bath.  The pressure of the water on your skin reduces swelling.  Try to steer clear or reduce the amount of foods you eat that are high in salt, and drink plenty of water to stay hydrated – this will help to reduce your levels of water retention.

 

Pregnancy is a joyful time, but it can be rough on your body, especially your feet.  As your belly gets bigger, they will be less accessible to you, so make it a point to pamper them.  Indulge in pedicures, foot massages, and footbaths.

Categories: affects, Feet, pregnancy

3 Reasons to Have Nail and Fungus Treatment on Your Feet

 

There are a variety of reasons you should consider treating toenail fungus. Although the condition generally starts out painless and barely noticeable, it can lead to complications if left to advance on its own. Why treat now, rather than waiting until it becomes a more pressing issue?

 

Resume Normal Appearance

According to the Dalhousie Station Foot Clinic, toenail fungus is recognizable by the thickened appearance of the nails, accumulated debris under the nail, and white marks on the nail. Not a very attractive look. Whether you want to enjoy sandal weather, or are just concerned about taking off your shoes in someone’s home, fungal treatment allows your feet to return to their normal, healthy appearance, minimizing embarrassment.

 

Easier, Less Aggressive Treatment

Fungal infections are very stubborn. Starting treatment early makes the treatment process quicker and less invasive. Caught in the early stages, you may be able to clear up a fungal infection with over the counter medication applied directly to the nail. An infection that has been in the nail bed for a while may require prescription treatment applied directly to the nail as well as an anti-fungal taken orally. You may also require an antibiotic, as bacterial infections often develop alongside fungal infections of the nail beds. In aggressive cases, the entire nail bed may need to be removed to allow the medication to penetrate and kill off the fungus.

 

Relieve Pain

Nail fungus isn’t generally thought of as painful, but it absolutely can cause pain if left untreated. One of the symptoms of nail fungus is a gradual thickening of the nail over time. At first, you will notice the nail yellowing, but no other changes. As the fungal infection remains untreated, the nail becomes even thicker and misshapen. When this happens, your shoes may begin to press on the nail, or the misshapen nail may get caught on your sock. All of this causes pressure on your nail bed that leads to pain.

 

Treating nail fungus can be frustrating, because the treatment process is so long. It can take over three months for the nail to return to normal. While it may be tempting to leave the nails untreated, if you aren’t yet experiencing pain, doing so only increases the amount of time and the cost when you do begin the treatment process. Acting proactively in treating your nail condition is particularly important if you have existing health concerns, such as diabetes or circulation issues.

 

Categories: Feet, fungus treatment, nail

How To Tell When You Need To Get New Running Shoes

Every runner should understand how important it is to keep their feet protected with high-quality running shoes in order to avoid injury. However, not every runner knows the signs that they need to pick up a new pair. These three tell-tale signs of wear are your cue to invest in a new pair of running shoes.

 

Track Your Mileage

Many runners track their mileage for personal reasons. Doing this can also help you know when it is time to replace your shoes. Most podiatrists recommend replacing running shoes every 400 to 600 miles, but this figure depends on a variety of different factors. According to Dr. Thomas Rambacher, every time you take a stride while running, the force is equal to three times that of your body weight. If your shoes are not absorbing the impact properly, you can experience foot, ankle, leg, and even hip injuries as a result. It is important to take your weight, stride, and speed into account, as well as the type of terrain you run on. A heavier person will naturally create more impact while running than a lighter individual. Thus, they would need to replace their shoes more frequently.

 

Inspect the Midsole

The midsole of a running shoe provides much-needed cushion to your feet, and protects the fragile bones in them from damage. If you take a look at the side of the midsole, you may notice a few wrinkles or lines, which are considered normal signs of wear. However, if there are many lines present, and overlapping ones, it is time to get new running shoes. Too many wrinkles and lines mean that your midsole is thoroughly worn and is no longer able to cushion your feet effectively.

 

Don’t Ignore Pain

Many runners ignore foot pain, assuming that it naturally occurs after a run. While this common belief does have some truth to it, your shoes also play a big role. If you are experiencing more discomfort than usual, your shoes may be the culprit. Try on different styles of running shoes, and compare the difference in how your feet feel to your old pair. If the support and level fo comfort is noticeable, it’s time to invest in a new pair of running shoes. A podiatrist can help you find the right type of shoes based on your arch, build, and other needs.

 

Every runner relies on their shoes to keep their feet protected. However, when your shoes are running low on life, you can be putting yourself at a higher risk of injury. Determine when you need to invest in new shoes with these strategies.

Categories: exercise, Feet, feet protected, fitness, pair, Running, running shoes, Shoes, time

Battle of the Bloat: Using Yoga to Help You Reduce Bloating

The best way to get a flat belly is to reduce your weight and increase your fitness, but yoga can also play an important part too. Not only is yoga great for your emotional wellness and wellbeing, which can help make dieting easier, but some yoga can help to assist with a distended and uncomfortable belly, reducing bloating.

 

There are various poses that can help to aid digestion and reduce bloating, one of them being the bow pose. This pose strengthens and lengthens your torso, engaging all of the muscles in your belly. To get into it, start in Downward Facing Dog, and then bring your knees to the mat and lie down on your tummy. Bend your knees and grasp the outside edge of one ankle and then the other. Once you have a tight grip on your ankles, keep your toes together, choosing to point or flex your feet as you wish. Pull your feet up as high as you can manage, and shift your weight forwards so that you are resting on your tummy and not on your pelvis. Hold for the count of five and then release.

 

A wide-legged forward bend can also help to reduce bloating because folding yourself in half like this squeezes the belly and helps things to get moving along. If you are suffering from tummy pain that is related to stress, this pose can also help to reduce the tension.

 

To do the wide-legged forward bend, start by standing with your feet three or four feet apart, turning out your heels so that they are slightly wider than your toes. Put your arms behind your back and clasp your fingers together, pressing the heels of your palms together to form a fist. Bend forward, folding at the hips and drawing the crown of your head and the hands towards the floor. Stay there for five breaths and then engage your quads and stand up.

Categories: Belly, bend, bloating, Feet, reduce, reduce bloating, tummy, wide legged, yoga

Keep Challenging Your Muscles with These Push-Up Variations

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

Categories: clap push, Clap Push-Up, Crocodile Push-Up, Feet, macmillan, nbsp, push, Push ups, traditional push, variations, weight, weight vest

What to Do If You’ve Fallen Out of Love With Love Handles

Why are love handles called love handles? It’s not like you actually love them, do you? No – thought not! These unsightly deposits of fat on the sides of your body often cling stubbornly to you, even when you lose other areas of fat. Fortunately, there are things that you can do to help you remove these love handles. All you have to do is include these in your normal workout to help you tone up the sides of your body.

 

If you don’t know what exactly love handles are, they are the chubby, flabby areas that many people have on top of their obliques. You can tone up your whole stomach with abdominal exercises but unfortunately this little area always escapes attention, as it doesn’t respond to normal ab exercises.

 

This is why you needa whole separate routine for your obliques. When you start to give them specific, individual attention, you will start to see the results that you have been looking for all along.

 

To tone up your abdominal exercises, you need an Olympic bar, a BOSU ball, an exercise ball, a yoga mat and a dumbbell. You can make do without any of these pieces of equipment but they would all come in useful for your home gym setup anyway, and can be used for a variety of pieces of equipment.

 

A modified straddle forward bend is one great way of targeting those abs. You take a block in your left hand to start with and then you turn to the right and take a step to move your feet apart.

 

Take a block in your left hand. Turn to the right and step your feet apart. Fold downwards at the waist and then place the block onto the floor, just between your feet under your left shoulder. Inhale and move your right arm up, turning your chest towards the right, whilst keeping your hips on the level. Look towards your right hand and breathe, then rotate your spine while opening your hamstrings and hips. Then repeat on the other side.

Categories: abdominal exercises, Feet, hand, handles, left hand, love, nbsp, tone, Workout

What to Do If You’ve Fallen Out of Love With Love Handles

Why are love handles called love handles? It’s not like you actually love them, do you? No – thought not! These unsightly deposits of fat on the sides of your body often cling stubbornly to you, even when you lose other areas of fat. Fortunately, there are things that you can do to help you remove these love handles. All you have to do is include these in your normal workout to help you tone up the sides of your body.

 

If you don’t know what exactly love handles are, they are the chubby, flabby areas that many people have on top of their obliques. You can tone up your whole stomach with abdominal exercises but unfortunately this little area always escapes attention, as it doesn’t respond to normal ab exercises.

 

This is why you needa whole separate routine for your obliques. When you start to give them specific, individual attention, you will start to see the results that you have been looking for all along.

 

To tone up your abdominal exercises, you need an Olympic bar, a BOSU ball, an exercise ball, a yoga mat and a dumbbell. You can make do without any of these pieces of equipment but they would all come in useful for your home gym setup anyway, and can be used for a variety of pieces of equipment.

 

A modified straddle forward bend is one great way of targeting those abs. You take a block in your left hand to start with and then you turn to the right and take a step to move your feet apart.

 

Take a block in your left hand. Turn to the right and step your feet apart. Fold downwards at the waist and then place the block onto the floor, just between your feet under your left shoulder. Inhale and move your right arm up, turning your chest towards the right, whilst keeping your hips on the level. Look towards your right hand and breathe, then rotate your spine while opening your hamstrings and hips. Then repeat on the other side.

Categories: abdominal exercises, Feet, hand, handles, left hand, love, nbsp, tone, Workout

Tabata: The Best Way To Mix Up Your Workouts

Tabata – it’s the new word on the fitness grapevine and it’s certainly making waves. A system of short, high-intensity intervals developed by Japanese professor Dr Izumi Tabata to improve the training and fitness of Olympic speed skaters. The method is behind it is timing – everything is based on 20 seconds of work followed by a 10 second rest, then repeated between six and eight times. The total workout comes in at around 4 minutes, but don’t be fooled by the time – this is 4 minutes of hard work at your absolute maximum effort. The small intervals force the body to keep moving before it recovers from the previous set of exercises. At some point between rounds six and eight, the body reaches its maximum oxygen intake so you’ll find that your muscles begin to shake and your lungs begin to burn around this point. But the best bit is that the aerobic and anaerobic pathways fires up the afterburn effect so you’ll be burning calories long after you finish your workout. This exercise strategy is certainly more of a formula than a set workout, but the options for Tabata are almost endless – it’s a really flexible way of exercising. Whatever you enjoy doing, you can make up the workout from that – from push-ups to swimming, the intervals can be created from anything. These are some of the best ones to really get your heart rate up and improve your muscle tone.

Burpees

Start standing, then crouch to a low squat with your hands on the floor. Kick your feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position, then jump as high as possible before squatting down again and jumping back into the next push-up.

Jump Squat

Begin with your feet hip-width apart, toes pointing forward, then sit back into a squat. Drive your whole body up through the heels, shifting your weight onto the balls of your feet as you lift off. Make sure that you land on the balls of the feet and immediately bend your knees into a full squat.

Lunge Jump

Start by standing with your feet together and then lunge the right foot forward, bending the knee about 90 degrees and keeping your torso vertical. Jump straight up and then switch legs while you’re in the air, ensuring that you lunge with the left foot forward.

Dumbbell Front Squat

Hold a dumbbell at the centre of your chest and do a basic front squat. Place your feet a little wider than shoulder-width apart, with your hips stacked over your knees, knees over ankles. Inhale and unlock your hips, bringing them back as the knees begin to bend, keeping your chest and shoulders upright. Continue until your hips are slightly less than 90 degrees from the ground, and then on the way back up, engage the core and drive through the heels until you’ve returned to standing.

Kettlebell Swing

Standing up straight with your feet slightly wider than hip-distance apart, then grab hold of the kettlebell with both hands – keep your palms face down and your arms in front of your body. Keep your knees slightly bent and drive the hips and bell back, but remember that it’s not a squat so the knees shouldn’t bend that much. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core.

Categories: body, Feet, fitness, hips, Interval Training, Knees, Squat, tabata

How To Perform Yoga Positions If You’re Not Flexible

Yoga is often associated with lithe, young women but they aren’t the only people who can enjoy this form of exercise. Just because you’re not as flexible as you’d like, that’s not to say that there isn’t a form of yoga to suit you. Age and gender play a role in flexibility, but if you’re clever about the type of yoga positions you choose, you may find that you can increase your flexibility with yoga and go on to practice more of this fantastic activity. There are a number of health benefits to yoga, from reducing your stress levels to helping you to sleep better, and increasing your flexibility as well. For each of these positions you should hold the pose for five to ten breaths; seated positions can be held for longer, so long as you feel comfortable. You need to remember to hold a smooth and even breath throughout the poses, and don’t try and hold the position if you don’t feel able to as you may risk injury. As you practice and your flexibility improves, you can begin to hold the poses for longer.

Mountain Pose

The mountain pose may seem simple, but it is the most basic template for all of the other positions. It’s a welcoming way to begin connecting with your breathing pattern and to begin your yoga practice. It is performed by standing tall with your feet together, perhaps with your big toes touching. Close your eyes and let your arms rest by your sides with your fingers together. If standing is too difficult or challenging, you can lay on your back with the soles of your feet pressed up against a wall. You’ll feel as though you’re standing on the floor, but your lower back will still be stretched slightly.

Child’s Pose

An incredibly basic move which you can stay in for a few minutes at a time, this is a resting pose. You begin with your knees and the tops of your feet on the floor, with your feet together and touching. With your knees apart, rest your belly and chest between the legs and place your head on the floor, with your arms stretched out in front of you. You can rest your head on a pillow if it doesn’t reach to the floor with ease.

Downward-Facing Dog

A challenging pose for beginners, this can be made easier by increasing the distance between your feet. With your feet hip-width apart, hinge forward at the waist and press your palms on the ground, with your hips in the air. Keep your hands shoulder-width apart and your arms, shoulders and back in a straight and diagonal line. Your hands should be at the front of your mat and your toes should be facing forward near the back of your mat; at any time, you may take a break in the child’s resting post and then come back into the downward dog position again. Beginners may find it easier to bend their knees to keep the spine long and to take off some of the body weight into the legs.

Chair Pose

A symmetrical pose, meaning both sides of your body will move in and out of the pose at the same time, this heats your body up and increases the strength in your legs. You begin with your feet together or hip-width apart in a standing position. Bend your knees as though you’re sitting in a chair and raise your arms up alongside your ears at the same time. This can be a difficult position to maintain if you’re new to yoga so feel free to move into the mountain pose on alternating breaths, which also makes the pose more dynamic.

Categories: feel, Feet, hip width, mountain pose, pose, positions, suppleness, technique, yoga, yoga positions

The Foot Problems Associated With Diabetes

Diabetes is a well-known health concern. It’s growing too – type 2 diabetes is one of the fastest growing conditions in the western world, and that’s thought to be due to increasingly bad diets that people have. The increased levels of fat and sugar are very bad for our blood and diabetes is the end result of this. Diabetes famously causes a number of serious health problems and many people worry a lot about it. It is common knowledge that diabetes puts you at risk of having other serious problems, but you may not know that it can be a real burden for your feet. Here is a breakdown of why diabetes can be bad for your feet.

 

One of the major problems with your feet when you have diabetes is called diabetic neuropathy. What happens when you have this is that you’ll begin to feel a lack of sensation in your feet and your legs. This is often accompanied by a tingling or burning sensation as well as pain and completely numbness in the affected area. The cause of this problem is actually nerve damage that has come about due to the effects of uncontrolled diabetes. The problem is that it leads to a whole range of other issues with your feet such as the inability to move it properly and this can clearly lead to problems walking or doing anything that involves your feet.

 

There is also another serious condition of the feet that manifests itself due to diabetes. It is called peripheral vascular disease, and it causes poor blood flow that affects the ability of sores or cuts on your feet to heal themselves. Your feet are actually very prone to this kind of problem due to the general wear and tear that daily life places upon them – and unfortunately the lack of ability to heal puts you at very serious risk of gangrene and ulcers.

 

Apart from these very serious issues with your feet, it’s true that diabetes can be a tertiary cause of other problems with your feet. While these will not be a very dangerous problem on their own, with the threats of diabetes that can develop, these less serious issues become something that could potentially cause you to require surgery or even amputation.

 

One major issue that you may not think to worry about is athlete’s foot. Athlete’s foot is a fungal infection that can cause itchiness and the break of skin, as we have already seen that diabetic neuropathy is a huge problem with regards to broken skin, it’s easy to see how athlete’s foot can become a very problematic condition.

 

Aside from conditions like athlete’s foot there are many other smaller problems that we usually wouldn’t worry about that can be a serious issue if you have diabetes and the foot conditions associated with it. Even things as seemingly meaningless as corns, hard skin, dry skin, bunions and blisters can develop into quite horrible concerns for your health.

 

So how can you avoid these problems and retain a healthy and happy lifestyle despite your diabetes? The first point is that you should always remember to take care of your healthy generally and stay in control of your diabetes. Problems associated with diabetes can only become a concern when you neglect your health. It’s also important that you take care of your feet and check them every day for any potential problems. If you find any then it is essential that you visit your doctor as soon as possible so that you can be prescribed a treatment that will be effective.

Categories: Diabetes, diabetic neuropathy, Feet, feet nbsp, foot, foot problems, nbsp, problems

The 6-Week Workout: It’s Time to Get Motivated!

The first thing you need to do when exercising is find your motivation. Do you want to up your fitness levels? Lose weight? Enhance your emotional wellbeing? Whatever your wellness goal, fitness trainer and qualified exercise scientist Damien Kelly has issued a challenge: use it. Kelly instructs, ‘Whatever it does for you, I want you to use this motivation to make over your fitness in the next six weeks. You’ll be doing [my] program three times a week and the intensity and challenge will increase as you get fitter from week to week. Simply choose the number of circuits required for each week and work as intensely as you can for each and every workout.’ Challenge accepted? Alright then, let’s take a look at Kelly’s six-week workout.

 

1. 20 straddles and 20 alternating stepping lunges: Kelly says, ‘For the straddles, stand to one side of a low bench and hold the front of the bench with both hands. Staying soft through your elbows and knees, and keeping your hands planted, jump up and over the bench to the other side, landing lightly. Every jump is one rep.’ For an easier variation, move your hands to the back of the bench. Then, for the stepping lunges, all you need to do is take a big step forward, lunge your back knee to the ground and then step back again. You should aim to do 10 reps on each leg.

 

2. 50 skips + 10 prone up and downs: ‘For the skips, you can use alternating feet or jump with both feet together,’ Kelly notes. ‘Land lightly and simply rotate your wrists to spin the rope. For the prone up and downs, assume a push-up position on your hands and toes and then drop down from your hands to your forearms, one after the other, and back up again. This works your core. Your aim is to reduce any hip rotation as you move up and down. Down and up is one rep.’

 

3. 60 punches + 10 jumps: Using a punching bag or something similar, punch 60 times with your wrist in a neutral position and keeping mobile through your hips. Kelly adds, ‘For the jumps, you can jump onto a low platform or step or you can simply jump in the air. You can jump with both feet simultaneously or lead with one leg. Aim to land softly, and, if using a platform, step off between reps – don’t jump off.’

 

4. 400m standing cycle + 15 reverse crunches: On your bike, choose a firm resistance and pedal the entire distance whilst standing. Kelly advises, ‘For reverse crunches, lie on your back on a mat, hands palms down beside you. Raise your legs so they are vertical. Keeping the rest of your body still, squeeze through your abs and push your feet up towards the ceiling, raising your tailbone off the ground. Slowly lower and repeat.’

 

5. 10 burpees + 10 sit-ups: Burpees may sound like your kid’s cute way to describe passing gas, but they’re a great exercise. Kelly coaches, ‘For the burpees, begin in a standing position. Then squat down and place your hands on the ground in front of you. Jump or step your feet out behind you so your body forms a straight line from head to toes. Jump or step your feet back in towards your hands and stand up. That’s one rep. For the sit-ups, begin sitting upright, then lower back until your mid-back brushes the ground, then raise again to upright. Engage your abs throughout to ensure they are the primary muscles working.’

Categories: Circuit Training, Feet, hands, jump, kelly, motivation, reverse crunches, sit ups, Six Weeks, stepping lunges, week, week workout