Youth is Overrated: Why Sex is Better with an Older Man

You may sometimes fantasise about having sex with a much younger man, but young guys may not be as good for your sexual wellbeing as you think. According to sexual health and wellness expert Aaron Traister, author at The Good Men Project, ‘Twenty-something dudes today have no idea how easy they have it when it comes to sex, what with their “hook-up culture” and their fancy “smartphones” that “sext.” I once walked five miles in a blizzard because a girl called me up (on my house phone) and asked if I wanted to listen to the new White Zombie CD.’ But does that mean older men crave the casual hook-up, or are the young ones missing out on some sexy monogamy? When all is said and done, there are three reasons why you should favour experience over youth:

 

1. Older Men Have Seen it All: Traister notes, ‘When guys are young, we’re surprisingly uptight about sex: It’s all about looking cool, trying to re-create the sex you’ve seen in movies. Nakedness is still an uncomfortably real experience. By now, I’ve seen everything my wife has to offer, physically: the good, the bad, the sexy, and the scary. During Karel’s C-section, they let me look over the partition before everything was back to normal, so my first image of my daughter includes a nurse holding my wife’s innards. For her part, Karel’s had to take care of me during a severe case of stomach flu (enough said). While those trials might seem like permanent mood-killers, the reality is they’ve only loosened us up in the bedroom. Plus, we’ve reached a point where Karel is no longer a vending machine for tiny humans, and this has made me appreciate her body more than ever. I think she appreciates my appreciation.’

 

2. Older Men Want to Be Your Trophy Husband: ‘It’s a rare man who can avoid the weight gain that comes with starting a family,’ says Traister. ‘First there is the “newlywed 15,” and then there’s the “new baby 50″ (at least in my case). I’ve looked into the void: I’ve seen myself as a bloated, out-of-shape, middle-aged father of two. I don’t like that guy. In an effort to banish him forever, I started busting my ass in the gym. Now, instead of being all about doughnuts, cheese fries, and whiskey, I’m all about crunches, plank positions, and the dreaded side-plank positions. I love fatty food, but I love athletic sex even more—and I’m not alone in finding myself at a point where I can do things that I couldn’t do in my 20s. Also, I’m pretty sure the plank and side plank will eventually come in handy during intercourse.’

 

3. Older Men Are About Quality, Not Quantity: Traister comments, ‘Say what you will about how hard it is to have a decent sex life during the baby years—at least you can plop your kid in the Superyard XT, flip on an episode of Thomas & Friends, and escape upstairs for a quickie. But there is no containing a six-year-old to one room. You think you have the all-clear, and the next thing you know your kid is standing in the middle of the bedroom trying to show you his Lego White House. (How the hell did he get through a locked door?) On the other hand, after-school activities and dinners at friends’ houses mean the kids are gone for longer periods of time. And when they’re gone, you can be louder, you can use multiple locations, and you don’t have to stop every two minutes because you think you hear little feet on the stairs. Most of all, you have enough time to fully appreciate intimacy. For instance, do you remember foreplay? Foreplay is back! So buckle up, because soccer practice lasts two hours.’

Categories: Experience, karel, nbsp, older, older men, Plank, plank positions, quality sex, traister

About.com Yoga

As we continue our in-depth look at the poses in the sun salutation sequence, we come to plank pose. Last week, we looked at lunge. More experienced students may choose skip the lunge, jumping directly back into plank. However you arrive, take a moment to adjust your alignment, making sure that your shoulders are directly over your wrists, you are not sagging in the hips, and your heels are pressing back. When you start to prepare to lower into the next pose, shift your weight forward onto your toes. We’ll talk more about why next week.

Categories: lunge, Plank, pose, sagging, week

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

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

 

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

 

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

 

 

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

 

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

 

 

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

 

 

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

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

Eight Equipment-Free Exercises: Who Says You Need a Gym?

If fitness is on your list of New Year’s resolutions this year, you may be considering joining a gym or buying special equipment to help you get your wellness in shape. However, you don’t need a gym or expensive extras to look after your wellbeing; you can hit every muscle in your body and slash fat with these super simple exercises.

 

1. Squat: The squat is so natural (just watch how a baby sits!) Susy Sedano, the community manager of LiveStrong.com with a MA in Clinical Psychology, explains, ‘This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.’

 

2. Push-Up: According to Sedano, ‘This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.’

 

3. Bridge: Also known as a hip raise or hip extension, the bridge is great for strengthening your glutes and hamstrings, while working your abs, back and inner thighs at the same time. Sedano advises, ‘For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.’

 

4. Lunge: ‘Start with feet together and arms resting comfortably by your sides,’ Sedano instructs. ‘Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.’

 

5. Plank: For defining your core, the plank has become one of the key go to exercises. Sedano advises, ‘If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.’

 

6. Triceps Dip: ‘This exercise targets the muscles on the back of your upper arms,’ says Sedano. ‘If you find that you have wrist discomfort, try turning your hands slightly to the side or take breaks to roll out your wrists. In order to target the back of your arms correctly be sure to have your hips as close to the edge of the chair as possible, otherwise your legs will do the work instead of your arms.’

 

7. Single Leg Deadlift: A lot of workouts typically ignore the muscles on the backside of your body, but the single leg deadlift targets these muscles, as well as working your hamstrings, glutes and core. Sedano details, ‘Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.’

 

8. Spinal Balance: ‘Come into a table-top position on your palms and knees, making sure that your head and neck are a natural extension of the spine,’ Sedano explains. ‘Extend your right arm out directly in front of your shoulder. With your palm facing in, slowly extend your left leg back behind you with your heel lifted and leg in alignment with your hips. Complete the exercise by bringing your right elbow in to touch your left knee while rounding up through your spine and tucking your chin into your chest. Return to the starting straight-arm and leg position.’

Categories: arms, hips, left leg, leg deadlift, nbsp, Plank, Push ups, sedano, sedano advises, single leg, slowly extend, Squat

Running Strong: 4 Strength Exercises Every Runner Should Do

While you may have started running to take care of your wellbeing or enhance your weight wellness, once you’ve got the bug you care about one thing; being a better runner. No matter what kind of runner you are, or how many races you have done, you want to get faster, go further, improve your technique, be more efficient and stay injury free. However, if you want to achieve any of these goals, you have to do more than just run. To reach your full running potential, you need to incorporate other exercises into your fitness routine.

 

According to fitness instructor and certified personal trainer Nicole Nichols, ‘Runners are a breed all their own. I can say that because I am a runner. We can be quirky about our race rituals and to outsiders looking in, our lives seem to revolve around a “boring” sport of putting one foot in front of the other. But as any runner knows, it’s not really that simple (or boring!), to try to fit in fartleks, quarters, repeats and speed work along with your hills, distance runs, and race days. Mile after mile, we pound the pavement—rain, cold or sun—to reach our goals.’ Sure, speed work is easy, but what about strength?

 

Nichols notes, ‘Strength training is an important form of exercise for serious athletes and recreational exercisers alike, because not only does it help you build lean muscles that power your body through tough runs, but it also fires up your metabolism to help with weight-control and strengthens your bones against age-related deterioration. A solid strength training programme can help runners achieve a more balanced musculature for greater power and a lower injury risk.’ So, as a runner, what moves should you include as part of your strength-training programme?

 

1. Squats: Nichols asserts, ‘Squats are the single most effective exercise that you can perform to strengthen the entire lower body. Squats target the quadriceps, hamstrings, hips, hip flexors, and glutes, and even activate your core. When done properly, they can also help strengthen your knees and prevent knee pain and injury.’

 

2. Lateral Movements: ‘Runners seem to only move in one direction: forwards,’ says Nichols. ‘That’s why it’s important to train your body through other planes of movement, like backwards or sideways (laterally). Lateral moves help you train often-neglected muscles like the abductors (outer thigh) and adductors (inner thigh), helping increase stability at your joints, improve your balance, and prevent injury.’

 

3. Push-Ups: Nichols warns, ‘Runners often neglect their upper bodies when training, but a strong upper body is essential for overall fitness and powerful runs. Push-ups help strengthen the arms, chest, and shoulders, as well as the core, in one move, and you can do them anywhere, too. Various types of bench presses or chest presses also work many of the same muscles, but there are plenty of ways to continue challenging yourself with push-ups.’ Why not try push-ups using an exercise ball or standing and pushing against a wall to get more variation into your workout?

 

4. Plank: It’s not just your upper body and lower body you need to work on, but also the bit in the middle. ‘As a runner, you are only as strong as your core is—your abs, obliques, lower back and hips,’ Nichols points out. ‘These muscles, which wrap around your torso like a corset, help you balance and support every step you take. Strong abdominals and lower back muscles also help you run with better posture, which aids in breathing. The plank is one of the best ways you can train every muscle in your core.’

Categories: body, injury nbsp, nichols, Plank, Push ups, runner, Running, speed work, Strength Training, training programme, Upper Body

Could You Burn Away Your Belly Fat in 15 Minutes a Day?

People who carry excess weight are often particularly self-conscious about their tummies. As well as using fitness regimes to boost your general wellness and wellbeing, you can also target this hated belly fat and create the trim waist that you’ve been longing for. A two-pronged attack is needed for this; you need to tackle your belly fat by exercising the muscles and also by getting your heart beating fast.

 

A cardio and abs workout is a great way to get into shape, and the best news is that it doesn’t need to take much time. Doing this sort of routine for only 15 minutes per day can dramatically change the shape of your midriff, as well as burning away your general body fat.

 

Burpees are the most loved and hated exercise of all, but they were wonderfully effective when it comes to burning belly fat. To do a burpee, start with your feet together and your hands up above your head. Bend forwards and place your hands on the floor, jumping your feet backwards until you are in a plank position. Then, hold this position for a beat, and then jump your feet forwards, towards your hands, and then stand up straight again. If you do this 30 times, the resulting ache to your core will show you what a fantastic workout your muscles are getting, and you will find yourself out of breath and with a racing heart, too, meaning that your body is busily burning fat.

 

When your heart rate has been raised by the burpees, you can do some core strength work. Get into a plank position and then hold it for five seconds. When you reach the count of five, lower yourself down onto your elbows, keeping the rest of your body tight and using only your arms to do so. Hold your body in the elbow plank for about five seconds and then push yourself back up into the regular plank. Do this for around a minute in total, moving up and down between the two planks.

Categories: Belly, body, burning, Fat, nbsp, Plank, plank position, tummy

How to Get Sexy, Toned Abs Without Doing a Single Crunch

When women are trying to improve their fitness and lose weight, one of the areas that many of them specify is that they want to tone up their tummies. Pictures in magazines always show women with perfect, toned tummies in bikinis, leading women to aspire to sculpt a similar body for themselves.

 

What many of them dread, however, is the endless reps of crunches that they feel they need to perform in order to have a chance of toning up their tummies. The good news is that whilst crunches are useful for the general wellness and wellbeing of your abdominal muscles, they are not the be all and end all when it comes to building a sexy, toned tummy.

 

First of all, if you want to have an attractive and muscular tummy then you really do need to look at reducing your body fat. There is no point in having a great six pack if it is covered with a layer of fat and nobody can see it!

 

Secondly, crunches really are a bit overrated, especially when viewed next to another, far more effective exercise – the mighty plank! To get into a plank position, do a push up but with your arms slightly narrower than for a push-up position, and then hold it. Next, do a plank jump. You do this by jumping your feet out as far as you can and then jumping them back into the centre position. This exercise is amazing for the abdominal muscles and will do far more than a humble crunch ever could.

 

Next, try the plank again but this time lift one foot and one hand off the ground and twist them into the middle to meet (diagonal opposites). Replace these on the ground and then try the opposite pair. This is one of the simplest and yet most effective exercises for those looking to tone up their tummies.

Categories: abdominal muscles, Abs, crunch, crunches, exercise, nbsp, Plank, sexy toned, toned, tummies

At-Home Exercises to Tone Every Part of that Beautiful Body

Whether you’re too shy to go to the gym or too busy to leave the house, finding a fitness routine that works at home can be a struggle. However, exercise is so important as not only does it help to keep you in shape – which prevents a whole lot of wellness problems – but it also does wonders for your mental well-being. So, here are four exercises which you can easily do from the comfort of your own home – no excuses.

 

1. The Lateral Shuffle. This is essentially a routine of side-stepping but, when done quickly, can increase your agility and coordination and give you a good cardio workout. Take a step to the side with your right foot, and then carry your left foot to where your right foot was. As your left foot comes down, move the right foot to the right again, and continue until you want to switch back and go the other way. This engages your glutes, hip flexors, quads, calves and hamstrings, but remember you should keep your feet parallel to the direction you are moving.

 

2. Push ups. This is a classic for a reason; it’s a great workout for your chest and triceps. With your hands on the floor so that they’re slightly wider than and in line with your shoulders, and your feet close together, lower your body so that your chest nearly touches the floor, making sure you keep lifted and your core is braced. Then, as the name suggests, push yourself back up and repeat.

 

3. The Single. When you are standing on your left foot with your knee slightly bent, lift your right foot behind you so that it is parallel to the floor. Then, try to lower your upper body as far as you can, bending forward at the hips. If you’re really good at it, you should be making a “T”, with your left leg being the vertical line. Push your body to the starting position, using your glutes to push your hips forward instead of your back. This exercise is excellent for toning your glutes and activating your core, but you must remember to keep your core engaged and your chest up for the entire movement.

 

4. The Plank. This is your secret weapon for shrinking your waist and toning your arms. From the plank position, walk your hands up into a full push-up position, keeping your back straight, abs engaged and your legs together. Then, simply walk your hands back down to plank.

Categories: body, exercises, foot, left, left foot, Plank, push, Push ups, The Single

At-Home Exercises to Tone Every Part of that Beautiful Body

Whether you’re too shy to go to the gym or too busy to leave the house, finding a fitness routine that works at home can be a struggle. However, exercise is so important as not only does it help to keep you in shape – which prevents a whole lot of wellness problems – but it also does wonders for your mental well-being. So, here are four exercises which you can easily do from the comfort of your own home – no excuses.

 

1. The Lateral Shuffle. This is essentially a routine of side-stepping but, when done quickly, can increase your agility and coordination and give you a good cardio workout. Take a step to the side with your right foot, and then carry your left foot to where your right foot was. As your left foot comes down, move the right foot to the right again, and continue until you want to switch back and go the other way. This engages your glutes, hip flexors, quads, calves and hamstrings, but remember you should keep your feet parallel to the direction you are moving.

 

2. Push ups. This is a classic for a reason; it’s a great workout for your chest and triceps. With your hands on the floor so that they’re slightly wider than and in line with your shoulders, and your feet close together, lower your body so that your chest nearly touches the floor, making sure you keep lifted and your core is braced. Then, as the name suggests, push yourself back up and repeat.

 

3. The Single. When you are standing on your left foot with your knee slightly bent, lift your right foot behind you so that it is parallel to the floor. Then, try to lower your upper body as far as you can, bending forward at the hips. If you’re really good at it, you should be making a “T”, with your left leg being the vertical line. Push your body to the starting position, using your glutes to push your hips forward instead of your back. This exercise is excellent for toning your glutes and activating your core, but you must remember to keep your core engaged and your chest up for the entire movement.

 

4. The Plank. This is your secret weapon for shrinking your waist and toning your arms. From the plank position, walk your hands up into a full push-up position, keeping your back straight, abs engaged and your legs together. Then, simply walk your hands back down to plank.

Categories: body, exercises, foot, left, left foot, Plank, push, Push ups, The Single