Posts Tagged ‘Hips’
cises are just as important as the name implies – they workout the core of your body, which benefits the rest of your body as well. Your core area are the muscles around your trunk and pelvis. Good core stability means that the muscles in your pelvis, lower back, hips, and abdomen are all working together, which in turn makes it much easier to do a lot of things. For example, when you have good core strength, you will find it easier to play golf or tennis and even to tie your shoes! You will have better posture, and you greatly reduce your risks for lower back pains or injuring your muscles. Sadly, however, most people think they just need to do a few sit ups or crunches to work out their core, and by doing so, they severely neglect that muscle group. Fortunately, there are a lot of easy core exercises you can do – right from the comfort of your own home, if you like – to strengthen your core area.
First, there are the standard core exercises, the ones most of us learn to do in grade school. These include squats, push ups, sit ups, and crunches that target your abdominal area. If you are looking for some more intense core exercises, then first up is the bridge. To do this exercise, you need to lie on your back with your knees bent. It is very important to keep your back in a relaxed, sort of neutral position – no arching your spine or pressing your back into the floor! Next, tighten your abdominal muscles and lift your hips off of the floor so that they are aligned with your knees and your shoulders. Hold this position for three seconds (count them out: one Mississippi, two Mississippi, three Mississippi), then slowly return to the starting position, and start all over again.
The second type of ******** core exercises are segmental rotations. Again, begin by lying down with your back in a relaxed position and your knees bent. Tighten your abdominal muscles once more. This time, however, you are going to let your knees slowly fall to the left while keeping your shoulders on the floor. Do not stress yourself too much – only let your legs fall as far as is comfortable for you. When you are doing it right, you will feel the tension of the stretch but you will not experience pain. Hold for another three count, return to the starting position, and then repeat, this time lowering your legs to the right.
The last set of core exercises are quadrupeds. For this exercise, you begin on your hands and knees. Your hands should be directly below your shoulders and your head and neck should be aligned with your back. Start off by tightening your abdominal muscles, then lift your left arm off the floor and reach ahead. Hold for a three count, then lower your left arm and repeat the exercise using your right arm. Once you are back in the starting position, this time, you are going to raise your left leg off the floor. If you feel yourself falling off balance, just tighten the muscles in your trunk area. Hold for a three count, go back to the starting position, and do the same with your right leg.
Do these core exercises regularly, and you will be on your way to a strong, healthy core – not to mention some serious six-pack abs!
By: Dominic Ferrara
About the Author:
First, there are the standard core exercises, the ones most of us learn to do in grade school. These include squats, push ups, sit ups, and crunches that target your abdominal area. If you are looking for some more intense core exercises, then first up is the bridge. To do this exercise, you need to lie on your back with your knees bent. It is very important to keep your back in a relaxed, sort of neutral position – no arching your spine or pressing your back into the floor! Next, tighten your abdominal muscles and lift your hips off of the floor so that they are aligned with your knees and your shoulders. Hold this position for three seconds (count them out: one Mississippi, two Mississippi, three Mississippi), then slowly return to the starting position, and start all over again.
The second type of ******** core exercises are segmental rotations. Again, begin by lying down with your back in a relaxed position and your knees bent. Tighten your abdominal muscles once more. This time, however, you are going to let your knees slowly fall to the left while keeping your shoulders on the floor. Do not stress yourself too much – only let your legs fall as far as is comfortable for you. When you are doing it right, you will feel the tension of the stretch but you will not experience pain. Hold for another three count, return to the starting position, and then repeat, this time lowering your legs to the right.
The last set of core exercises are quadrupeds. For this exercise, you begin on your hands and knees. Your hands should be directly below your shoulders and your head and neck should be aligned with your back. Start off by tightening your abdominal muscles, then lift your left arm off the floor and reach ahead. Hold for a three count, then lower your left arm and repeat the exercise using your right arm. Once you are back in the starting position, this time, you are going to raise your left leg off the floor. If you feel yourself falling off balance, just tighten the muscles in your trunk area. Hold for a three count, go back to the starting position, and do the same with your right leg.
Do these core exercises regularly, and you will be on your way to a strong, healthy core – not to mention some serious six-pack abs!
By: Dominic Ferrara
About the Author:
Article by Dominic Ferrara, on behalf of http://NewsorReviews.com/articles/beauty Check out our ” Beauty ” category of quality articles.
Sprinting is a great way to improve cardiovascular, agility and build a leaner tighter body. It is also a tough workout and should only be done if your in really good to great shape. If you’re not at this time, you can jog throughout this workout and build up to sprinting. This should be done 2 days a week.
Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don’t get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn’t matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Sprint to the 4th cone. Walk to the last cone. Sprint all five cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.
Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That’s one rep, start by doing 5, work your way up to 8.
As soon as your done with sprints, do these core exercises.
The workout – do each exercise for the designated reps. Do all five without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
By: Rob Denny
About the Author:
Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don’t get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn’t matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Sprint to the 4th cone. Walk to the last cone. Sprint all five cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.
Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That’s one rep, start by doing 5, work your way up to 8.
As soon as your done with sprints, do these core exercises.
The workout – do each exercise for the designated reps. Do all five without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
By: Rob Denny
About the Author:
I am author of http://got2manup.com.I am a Certified Boxing Fitness Trainer as well as a former United States Marine. I am extremely passionate about working out and helping people achieve their fitness goals. I love to play tennis, exercise, go to Charger and Padre games.
Have you ever watched a movie or TV show and wondered what the actors and actresses do to get such slim and trim bodies? The myth is that most of these people have hours and hours to train and workout per week. Actually, that couldn’t be further from the truth. Most actors and actresses are actually so busy that the only time they have to work out is in between takes on the set. Just like you, they have families and other responsibilities that they have to tend to. Although it is true, most of them do have professional trainers at their side, it doesn’t mean that you can’t use the same methods that they use to get in shape for their on screen roles.
The secret to their workouts, and the reason they pay personal trainers so much, is that these trainers teach them simple methods that they can use to get in shape and burn fat in less than 20 minutes per day.
The key is not in the time spent exercising, but in the activity and exertion level during exercise. We’re going to show you 5 exercises that you can use to start slimming up and burning fat today, but you have to make sure you do them at high intensity levels and don’t give yourself too much rest in between.
1. Crunches – these are key to getting a firm and tone set of core muscles, specifically the abs. You can rotate to work the obliques, or simply go straight up and down to work the inner area of the abdominal muscles.
2. Pushups – I get it, most people **** pushups. It is understandable, however the reason that they are recommended here is that they work so well. Drop down into pushup form and try to do as many as you can in a minute. If you do this for a few days a week, you’ll notice amazing results.
3. Lunges – Lunges are a great way to tone up the **** and legs without having to worry about using resistance exercises. Place your hands on your hips and take a nice big step in front of you. Focus on using proper form until you get the hang of it.
4. Squats – These are another great way to firm up your **** and thighs. Again, you can place your hands on your hips and feet shoulder width apart. Feel the deep stretch as your knees become parallel to the ground.
5. Pull-ups – Most people don’t like to do these either, but you’ll find that progress comes quickly as long as you keep doing them. You can alternate between chin-ups and pull-ups, but just make sure to do as many as you can. Don’t worry about getting help either. The key is in the exertion level.
Work these 5 core exercises into your weekly routine and you’ll start to notice results in a very short time. In 4-6 weeks, you’ll be well on your way to a new body. Remember, 1 minute intervals at maximum intensity with minimal rest.
By: Barry Jay
About the Author:
The secret to their workouts, and the reason they pay personal trainers so much, is that these trainers teach them simple methods that they can use to get in shape and burn fat in less than 20 minutes per day.
The key is not in the time spent exercising, but in the activity and exertion level during exercise. We’re going to show you 5 exercises that you can use to start slimming up and burning fat today, but you have to make sure you do them at high intensity levels and don’t give yourself too much rest in between.
1. Crunches – these are key to getting a firm and tone set of core muscles, specifically the abs. You can rotate to work the obliques, or simply go straight up and down to work the inner area of the abdominal muscles.
2. Pushups – I get it, most people **** pushups. It is understandable, however the reason that they are recommended here is that they work so well. Drop down into pushup form and try to do as many as you can in a minute. If you do this for a few days a week, you’ll notice amazing results.
3. Lunges – Lunges are a great way to tone up the **** and legs without having to worry about using resistance exercises. Place your hands on your hips and take a nice big step in front of you. Focus on using proper form until you get the hang of it.
4. Squats – These are another great way to firm up your **** and thighs. Again, you can place your hands on your hips and feet shoulder width apart. Feel the deep stretch as your knees become parallel to the ground.
5. Pull-ups – Most people don’t like to do these either, but you’ll find that progress comes quickly as long as you keep doing them. You can alternate between chin-ups and pull-ups, but just make sure to do as many as you can. Don’t worry about getting help either. The key is in the exertion level.
Work these 5 core exercises into your weekly routine and you’ll start to notice results in a very short time. In 4-6 weeks, you’ll be well on your way to a new body. Remember, 1 minute intervals at maximum intensity with minimal rest.
By: Barry Jay
About the Author:
Discover how to burn up to 500 calories per workout with Barry’s Bootcamp workout. Barry has created a revolutionary program featuring Focused Interval Training, or “FIT,” which is designed to achieve the fastest results in the shortest amount of time. With FIT, you can burn fat 9 times faster than ordinary workouts!
