4 Things That Affect Your Health and Fitness

Staying healthy seems to be a challenge for women in this age. It's because there's a lot of confusion about what is safe to eat and what isn't. This confusion is created due to too many options available for health and fitness. In addition to this, stressful and extremely busy lifestyle makes it difficult for women to give attention to their health and fitness. Following are 4 things that affect your health and fitness and you should avoid them.

1: Stress and Anxiety
Women usually get upset easily even on little things. It's mainly because they carry bigger responsibilities of child rearing and household stuff in addition to maintaining a good professional life. Due to all of these responsibilities stress and anxiety is not uncommon among them. Stress and anxiety can be the cause of some really serious health conditions such as hypertension, diabetes and lack of strength. That's why you should avoid stress and try to keep your nerves calm. If you are facing any type of problem in your personal or professional life, discuss it with your counselor and get rid of it.

2: Smoking
There's nothing as bad for a women's health as smoking. It not only affects the conception abilities of a woman in her childbearing age but also it contributes to the onset of a number of serious health issues. Smoking increases your risk of developing breast cancer. If you smoke and you are pregnant, you are putting your developing baby at the high risk of contracting birth defects. According to recent research, women smokers are prone to contract more diseases than the men smokers.

3: Lack of Appropriate Physical Activities
Due to your busy personal and professional life, you may not feel the need of proper exercise. However, proper exercise is very important for your health, especially for your bones and back. Lack of appropriate physical activity means lack of proper exercise. A routine of daily workouts can help you prevent many health conditions such as arthritis, hypertension, sciatica etc. That's why you should adopt the habit of performing light exercise everyday to stay healthy and fit. If you can't follow a regular routine of workouts, swimming or a walk will be enough for you to stay healthy and fit.

4: Inappropriate Bodyweight
Women of all ages are too much conscious about their weight. Most of the young women want to look slim due to which they limit their calorie counts. On the other hand, there are many women that don't give importance to what they are eating because they just love eating. It is important to note that being underweight or overweight can create some serious health problems for you. A well-balanced diet should be your first choice whether you want to gain weight or lose unwanted calories. You should take very good care of your bodyweight and try to put on the right bodyweight in accordance with your age, height and your daily calorie requirements. A well-balanced diet is the key to a healthy and fit body.
On the whole, these 4 things can negatively affect your health. That's why you should avoid these things in order to ensure good health and fitness.

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The Ultimate 30-Minute Cardio Pilates Workout!

When you combine Pilates, hand weights, and cardio, you get one wicked
workout. And by wicked, we mean really fun and really effective. Lisa
Corsello, the founder of Burn SF, leads you through 30 minutes of her
signature fitness routine, weaving Pilates core exercise with classic
lifting moves and cardio bursts. This workout is so varied that you will
never get bored.

5 Steps for a Successful CrossFit™ Experience

Newly released ACE-sponsored research confirmed that CrossFit can be a great way to get fit, but this high-intensity workout can also lead to injury if done incorrectly. Here are five important steps to ensure you have a great CrossFit experience and get the most out of your workouts.

1. Take the introductory course offered by your CrossFit affiliate.
If you are new to CrossFit, taking the orientation course at your CrossFit box (gym) that teaches you proper exercise technique is a must. These introductory classes are vital to your success as a “CrossFitter,” especially if you have never regularly performed the foundational movements of CrossFit. These movements include, but are not limited to, various types of squats, overhead presses, dead lifts, and Olympic lifts. Even if you are an experienced CrossFitter, it’s a good idea to periodically revisit an introductory course to review the basics of proper movement technique.
Bottom line: Make sure you are ready for all of the CrossFit movements by attending your box’s introductory course.

2. Know how to modify every movement, every time.

Practicing excellent form during every repetition of every exercise is one of the most effective injury-prevention strategies. Make sure you know your options for the successful completion of every single repetition. In CrossFit, the workout of the day (or WOD) is posted along with recommendations (or Rx) for load and/or movement skill. For example, the load recommendations for the wall ball movement, which involves quickly moving from a deep squat to standing while tossing a large medicine ball several feet overhead, typically include a 20-lb ball for men and a 14-lb ball for women. However, some individuals cannot safely perform wall balls with that amount of weight. In fact, some people cannot safely perform wall balls at all, and they must modify the exercise to one that is suitable to their capabilities. Whether it’s selecting a lighter weight than the Rx recommendation, or altering the movement (e.g., modifying to a half-squat rather than a deep squat in the wall ball example), knowing how to scale the different variables of an exercise to meet your specific goals or limitations will help you safely and effectively complete a WOD. Knowing the right modifications for your individual needs is best learned during the introductory CrossFit course (see Step #1), and through having a frank discussion with your CrossFit coach (See Step #3). Lastly, understand that your physical capacity changes from day-to-day and, depending on your fatigue level and frequency of training, you might need to modify a movement one day, but several days later perform that same movement at the Rx recommendation.
Bottom line: Be sure you approach each WOD with the knowledge of how to modify a movement, if necessary.

3. Regularly communicate with your CrossFit coach.
Although this is Step 3 on the list, it fits in with the previous points and cannot be emphasized enough. First, let the coach of the class you are attending know about any limitations or past injuries that might make the performance of a particular WOD unsuitable for you. Then discuss with your coach possible modifications in movement and/or weight load that will make the exercises work for you. Be sure to arrive a few minutes early and talk with your coach BEFORE class so that when the timer is winding down to begin the WOD, you are not left wondering what to do. As a coach myself, I ALWAYS appreciate it when participants approach me before class to inform me of any current limitations. In addition, I always announce modifications that can be performed instead of the Rx recommendations before each workout.
Bottom line: If you are unsure about how to perform an exercise so that it works for your individual needs, ask your coach before the WOD begins!

4. Respect your limits.
We all have limitations and strengths. Because the programming is so varied in CrossFit, you will probably find that some movements come more naturally to you than others. For example, people with endurance-training backgrounds who have low body fat and lighter body weights often find the gymnastics-style movements, such as pull-ups and burpees, easier to tackle. However, those same body types often find strength-based exercises such as squats and deadlifts more challenging. The point is to recognize that everyone (including you) will experience exercises that are more or less difficult to master than others. You must respect your limitations and not let the highly competitive atmosphere of performing a CrossFit WOD with your peers cloud your judgment. Only perform movements that you can safely execute with good form. This might mean that you need to unload your barbell during a WOD if fatigue sets in and your form starts to decline.
Bottom line: Be honest about your limitations and avoid letting competition prevail over proper form.

5. Avoid overtraining.

This step might seem obvious, but it can be overlooked by new and veteran CrossFitters alike who are eager to compete and improve. To be successful in CrossFit, participants must train smartly by progressing training volume gradually. The high-intensity nature of CrossFit WODs requires adequate rest and recovery between sessions to decrease the likelihood of injury. Initially, a frequency of two CrossFit workouts per week is a good starting point. Over time, adding in more days, while still paying attention to rest and recovery, can be accomplished. The number of days per week that an individual can tolerate performing WODs depends on numerous factors (e.g., current state of fitness, goals, and desire). Be sure to discuss your goals with your CrossFit coach so that he or she can provide you with safe and effective programming guidelines to help you achieve them.
Bottom line: Have a plan for proper progression to decrease the risk of overtraining.

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30 Minute TRX Workout

This 30 minute workout takes you through several basic yet challenging exercises on the TRX. Options for all levels!

The Benefits of TRX Suspension Training

To the untrained eye TRX suspension straps may look like a limited form of training. However, in the right hands (or ankles, arms......) they become an all over body workout! The TRX works via gravity assisted moves and gravity resistive moves - with the only weights involved be that of your body. There are hundreds of different exercises which can be performed using the straps, ranging from those suitable for beginners through to the most elite of athlete.

Below are just a few of the many benefits TRX suspension training can offer:
a) TRX suspension training can take place virtually anywhere, is extremely portable and requires only limited space.
You don't need a fancy gym or fitness centre to train with TRX. All that is required is a beam or other suitable prop for attaching the suspension traps to. That makes TRX ideal for outdoor training, and given it's lightweight and size it is an easy piece of equipment to take on your travels - giving you no excuse for your training to suffer! It is also very fast to set-up in any location.
b) TRX suspension training is an effective total body workout.
There are numerous suspension exercises and workouts which target all the body parts to varying degrees of intensity. Many of the exercises stimulate multi-muscle groups at different levels, making quick but effective workouts possible.
c) TRX is suitable for people of all age, sex or fitness level.
TRX suspension training is for everyone and anyone. From people in their 80's to teens, the difficulty, intensity and weight exerted can be tailored around the user via the thousands of exercises.
d) The equipment is relatively inexpensive.
To recreate the range of movements and muscles worked using traditional gym equipment would be very costly. The suspension straps can be used to work every muscle group meaning they are an all -in- one fitness solution. Each TRX comes with a DVD demonstrating some of the very best exercises, along with numerous extras.
e) Combine cardio and strength training into one workout / exercise.
Given the nature of TRX suspension training it can be utilized to combine strength training and cardio in the same exercise. This has benefits in regards to time saving, and means that even a short workout can have a bigger impact.
f) Increase Sports Performance.

TRX can be used to generate and build superb muscular balance, mobility, joint stability, and core strength - which will most certainly help you perform better in all sports and physical activities.
If you haven't tried TRX suspension training yet, maybe it's time you do!

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No More Winter Excuses: Cardio Exercises For Inside Your House

The treacherous inconvenience of grisly winter weather might lead you to cozy up with a thick blanket next to the fireplace, but snowstorms and icy rain showers are not legitimate reasons to neglect working out. Even if you're legitimately unable to escape your home due to horrid outdoor conditions this winter, you have the power to exercise within the gentle confines of your own home, and you don't need fancy workout equipment in order to do so.

Circuit training

Circuit training is the most effective method of burning calories and maintaining a sleek physique without the aid of a complete fitness facility. A 30-minute at-home workout utilizing proper circuit training technique can result in lasting post-workout calorie burn, which can increase your metabolism and enable you to fend off unsightly body fat. According to the American Council on Exercise, a cardio-based circuit includes eight to 10 exercises that are completed in succession with 30 seconds of rest time in between sets. At home, do jumping jacks, pushups, planks, lunges, high-knee rises, abdominal crunches and jogging in place. Each of these exercises can be performed without the aid of extra equipment.

Advanced exercises

Circuit training should serve as the foundation of your at-home cardio-based workout. Over time, your body will naturally acclimate to the intensity levels of high-endurance exercise, like circuit training. This will enable you to add new variations of more advanced exercises into your workout, such as the rocket jump. A rocket jump is performed by standing in the starting position with your feet hip-width apart, and your legs slightly bent at the knees. Jump up and throw your hands directly into the air while extending your entire body. Land softly on your feet and repeat 10 to 15 times. This plyometric exercise will work the muscles in your legs and core.

Utilizing equipment

Although it's totally possible to complete a rigorous workout merely with your own body weight, it's most advantageous to have access to a few helpful exercise devices, such as a jump rope, dumbbells, and an elevated bench. Jumping rope is an extremely effective method of burning calories. To increase the intensity level of your circuit training regimen, jump rope for 60 seconds and perform 10 to 15 rocket jumps. Then, complete 10 to 12 repetitions of dumbbell curl-to-shoulder shrugs and finish with a 60-second plank. This variation can be completed in a super-set, and repeated four times as part of a complete workout.

Advantages of at-home exercise

The advantages of at-home exercise are not simply limited to the freedom of working out in your own living room. For those who sometimes feel self-conscious at the gym, it's an opportunity to exercise without the strain of feeling overwhelmed. At-home cardio exercise also enables you to exercise without needing an onslaught of gym equipment. Most of all, you can burn nearly 300 calories in just 30 minutes of an at-home circuit training session, according to the American Council on Exercise.

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BodyRock HiitMax | Workout 1 - Full Body Skipping

In this post you have some prep for you to complete & it has also
included diet advice, a shopping list to help stay on track, equipment
alternatives if you need them & some daily motivation to get you
pumped.

The short guide to training at home

It all comes down to how you see it, the space – actual and in your mind and how prepared you are, mostly mentally. Exercise is not rocket science, if you put in the time – you will get results, most people have problems sticking to it after several goes.

Space.
People buy gym memberships not for the professional equipment, although there is that, too, but mostly for the commitment factor. And not just because you paid money for it but also because once you are there – you will inevitably work out. In order to be set for exercise you need to be away from everything else and concentrate on training only. Your house is a place for living, on the other hand, and you simply don’t have a routine (not yet) to train, there is no special area for that in most people’s houses so the number one priority for you if you want to exercise in your home environment is to make that space, space reserved for training specifically.
a) Make it somewhere in the area where you can leave all of your equipment if you have any – like Swiss ball or dumbbells, of just something that reminds you of exercise – exercise mat, perhaps. The area needs to be dedicated to exercise and it has to be accessible.
b) Pick the area where you walk past but you don’t do other stuff at, like playing video games on the carpet or watch TV, it’ll compete with your training activities if you associate leisure time with exercise you may not enjoy so much.
So, once you have that space you will be able to go there whenever you want to or planned to work out.  You will not need to think of where you are going to set up – you’ll just go straight there.
The people who invest heavily on a home gym and then never use it make one simple mistake: they don’t make it accessible. They close the door, they set it up somewhere out of the way – somewhere where they are not reminded of it. They cover their equipment, like a treadmill or a bike, with clothes and magazines and end up neglecting the whole thing because it’s not easy to jump up and go, it’s not “staring them in the face” – it’s in the corner/basement/behind closed doors. So make sure your home gym area is where you can see it, where you walk all the time – that it’s central in your house if you want to make exercise a priority in your life. Otherwise it’ll be an out of sight out of mind kind of thing.

Simplify.
It’s hard to get yourself to exercise when you are underprepared, when you need to go through an hour’s worth of setting up before you get to train. If you need to look for your clothes, a bottle of water, music and whatever equipment you might have – you are unlikely to get started. Make it easier on yourself and have everything on hand: your training clothes, mp3 player and water all set and ready to go when you are. Some people, like myself, wear training clothes at home – it’s comfortable and you are ready to work out at any moment of the day.

Plan.
You can’t make time for exercise and then wonder what you are going to do – you are unlikely to start, to be honest, if you are not entirely sure what it is you’ll be doing exactly. So, having a clear idea of what your plan of action is – is crucial. Make it simple so you know when it’ll be over, how much time you need and if you can afford to spend that time training. Make it reasonable so you don’t dread it and keep postponing it to a later date – make sure that whatever program you are following is the one you are physically able to stick to. Make it easy to follow – have a visual guide or a list you can cross things off, something that’ll let you go through the motions and get the sense of progression. If you’re following a DVD make sure you don’t have to dig for it for half an hour – have it at hand.

Invest, mentally.
In the beginning of your journey spend as little money as possible, instead, try to spend time on getting motivated and inspired by other people. A lot of people get side-tracked by what equipment and gear they need, they keep on spending money, before they can even begin to exercise. It becomes yet another distraction, an obstacle between you and exercise. You think you need something to begin with but you don’t, you just need to want to start. If you think some particular equipment is “the stuff”, before you throw your money away, borrow it from a friend first or make do with a DIY substitute first, at the very least the cheapest possible version of that thing. Most of the time, what you think is going to be the solution will only join all the other junk in your garage and you may even find that it was absolutely useless after a few tries. So, before you throw away your money, try it out elsewhere, at the store or by using a guest gym visit and test that equipment there first.
Fitness is all in your head – if you are all set it’ll be a lot easier to train at any point of the day, here and there even if it’s just 15-20 minutes – it will all count. And once you get into a routine and make it part of your lifestyle it’ll get easier and easier to find the time and the motivation to exercise.

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Woman's Health and Workout Ideas

Fitness, muscle-building and gym work-outs have gone beyond the traditional all-male club. With the hype over fitness and health and a healthy lifestyle, women have joined the club as well. However, men and women have different fitness needs.
Women's fitness and exercise needs are focused on the muscles of the upper back. Most of their exercise work-outs are also designed for the stomach muscles, especially those who have just given birth. At the same time, exercises for women are usually designed for weight loss. And while men tend to focus on muscle building whereas women work on toning their muscles, strength training is important for both.
Here are a few things to make you women out there go out and start building up your muscle strength.
Make the performance of your usual tasks easier with a physically strong body. Chores will be easier, lifting your kids, the grocery or the laundry will be a piece of cake. Consequently, it will reduce possible strain on the muscles and injury. Training can increase a woman's strength by 30 to 50 percent.
Lose fat at the same time. A strength training done 2 to 3 times a week for a span of two months can result to two pounds of muscles and would mean a reduction of 3.5 pounds of fat. The more muscles and less fat, the faster is the metabolism, which ultimately means your body burns calories faster than normal.
Fight osteoporosis. Weight training increases spinal bone mineral density which means lesser chances of the risk of osteoporosis.
Fight heart disease and diabetes. Weight improvement improves cardiovascular health by lowering the bad cholesterol and blood pressure. It also improves glucose use in the body by 23 percent which reduces the risk of diabetes.
The road to a healthier you. Not only does it promote a healthier body, but it also develops a healthier attitude and a healthier heart. Women who engage in regular strength training are more confident, with a more positive outlook in life.

So how do you get started?
For those who lead very busy lifestyles, hitting the gym and starting on a regular fitness plan may seem the perfect way to keep fit. But for most, starting out on a regular walking exercise is the way to go. Start at a manageable rate. A 10 to 15 minute walk is a good way to start. Prior to a workout, make sure to stretch your major muscles.
Work your muscles on the front of your thighs. Stretch your shoulder muscles by standing straight and rolling the shoulders backward in a circular motion. And of course, don't forget to observe proper nutrition. Load up on water to prevent dehydration. Consume carbohydrates before starting on your work-out.
For those with joint and bone diseases, swimming may prove to be a less stressful activity for your muscles.
But the most important is, make time for your exercise. If you can't hit the gym or start on a regular work-out plan, make sure that your day is filled with enough physical activity that keeps you going and always on the go. Women's fitness is the key to your beauty!
When you ask someone to workout with you, you will usually hear the word "no". Besides, working out is boring. Maybe even you will consider that working out is boring and rather do fun things than spending time at the gym doing some boring workout routines.
However, you have to consider that more and more people are putting up with the boring workout routines because of the alarming increase of heart related diseases and obesity. You have to consider that you have to take care of your body in order to live a happier and more satisfying life.
You and only you are responsible for maintaining your body's health. This is why you have to do fitness workouts in order to keep your body in top working condition. Failing to do so will result in a disease-ridden life where you and your family will suffer.
So, while you are still not experiencing diseases because of being overweight, such as diabetes and heart diseases, you have to start doing fitness workout in order to keep your body healthy plus give you the benefit of having a great looking body that you can show off during summers at the beach.
However, if you find regular fitness workout routines very boring, there are quite a lot of fitness workouts that you can do to make workout more fun. There are fun activities that you can do where you can definitely enjoy and at the same time, give you a great quality fitness workout experience.
First of all, most people consider that fitness workouts are only limited at the gym. However, you have to consider thinking out of the box and start being creative. Active sports such as swimming, golf, tennis, football, and basketball are a fun sport that can give you great quality fitness workout experience.

For example, if you like to play tennis, there are quite a lot of tennis schools available that can teach you how to play. You can even include your family in this fun activity and all of you can have fun while at the same time, promote fitness.
If you are not sports minded or you can't think of any sport that can be fun for you, you can also consider dancing as a great fitness workout experience. You can try and enroll in dance classes. Although some people think that dancing is easy, you have to consider that it's not.
Dancing is quite difficult and can be very stressful for your body as it will require you to run, walk, and jump around in the dance floor to do those dance moves. Dancing can definitely be a great fitness workout alternative if you find regular gym workouts boring. Plus, dancing is also fun especially if both you and your significant other enroll in the same classes.
These are just some of the examples that can make fitness workout more fun and more enjoyable. There are still quite a lot of activities out there that you can do for fun and at the same time, give you a great quality workout.

There are belly dancing activities, there are hiking and camping activities, there are rock climbing activities and a lot more. All you need to do is find one that interests you and be creative.

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5 Must-Try Green Smoothie Recipes

“What’s the one thing I should be eating to improve my health?” As registered dietitians, this is one of the most common questions we hear. Our answer? The title of our most recent book, The Nutrition Twins Veggie Cure, says it all. Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health.
From arugula and Swiss chard to romaine and spinach, leafy vegetables are a great source of fiber, vitamins, minerals and phytonutrients that protect against heart disease, diabetes and cancer. They prevent damage from free radicals, stopping chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. Plus, they help to keep skin youthful and radiant thanks to their collagen-promoting vitamin C and their vitamin A/beta-carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up. And greens assist your liver in its detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, these are the foods to help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its detoxification process, so they’re superstars when it comes to ridding the body of toxins.
If salads are feeling so 2014 for you, there’s a new way to get your greens and reap all these benefits (and it’s a lot more appealing than a mound of steamed greens on the side of your plate). It’s easy, delicious and even breakfast-friendly—it’s a green smoothie. After all, many greens become undetectable when combined in a smoothie and they take just seconds to transform. And what better way to start your day than with a simple, nourishing breakfast that packs in greens? Here are some pointers for making the most of your smoothies and easy, at-home ways to get your nutrients.
Create your own green smoothie by following these green-smoothie basics. (If you simply want to try a green smoothie recipe that’s tried, true and delicious, make one of the recipes below by blending the ingredients together.)

1. Start with your greens: Typically a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest greens and is hardly detectable, but all greens, including kale, romaine and even parsley and mint are fantastic additions. Try a variety of greens and see what you like best.
2. Add some fruit: Fruits add natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We prefer to add frozen fruits because they make the smoothie more refreshing and “dessert-like.” One half of an overripe banana is a great addition and adds sweetness—frozen berries are great, too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high.
3. Add your protein/“satiety factor”: Think Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to 2 tablespoons of a nut or seed adds nutrients and healthy fat—but stick to just that portion (about six to eight nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for. (Note: If you skip the protein, you’ll need to eat a source of protein with your smoothie to keep you satiated and your energy levels up.) 
4. Add liquid: Add anywhere from 1/2 to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor boost.

Green Smoothie Recipes to Get You Started

Kale Recharge and Detox Smoothie

This light and refreshing smoothie packs a nutrient punch with carrots, kale and spinach. Ginger helps to soothe the stomach while also assisting in fighting inflammation, and the lime adds immune-boosting vitamin C.

Skinny Green Smoothie

Cool, sweet and refreshing, this smoothie is potassium-packed and ultra-hydrating thanks to spinach, cucumber, orange juice, lime, pineapple and coconut water. This combination helps to quickly flush bloat by keeping you hydrated.

Healthy Green Smoothie

Sweet and fruity, the peach and apple complement the spinach and vanilla soymilk, making it a great way to squeeze in those greens in the morning (or for a snack)—all for just 73 calories. Again, eat a lean source of protein with it to make it more satisfying and to round out the meal.

Avocado and Apple Green Smoothie

The good-for-you monounsaturated fat in the avocado boosts the absorption of fat-soluble vitamins beta carotene, vitamin E and antioxidants from the green tea and apple, as well as the avocado.

Detoxifying Green Tea Smoothie

Rich in water and potassium, this smoothie helps flush sodium and restore normal fluid balance. The sulforaphane, a phytochemical found in the kale and chard, helps the liver to flush out harmful toxins, while the phytonutrients in the green tea, fruits and vegetables stave off damage from invading particles.

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5 Key Woman Workout Exercises For Beautiful Defined Arms

Have you ever look at a man and wonder how he can have nice toned arms but still have a huge fat belly while you're a lot leaner? Do you work out your arms on a regular basis and still have hardly any definition in your arms? One of the big concepts to understand is the secret behind a man's physique. Men have more muscle mass than females.
While many women work hard to avoid it, women's workout routines should include muscle building. I love how muscle definition looks on a female. It's a great way for others to instantly see that you've been working out. The great thing that happens naturally, once you've melted away enough of the body fat, is to see muscle definition.
The Benefits of Building Muscle and Why You Need to Do It
There's no denying that nicely defined muscles look sexy. Muscle mass is about more than just making sure you look good though.
Muscle building will:

• Increase your strength and flexibility


• Improve your posture


• Give you better balance


• Increase the number of calories burned with each movement, making it possible to burn more calories overall throughout the day


• Make daily tasks easier to perform


• Improve body composition

The Importance of Metabolism in Women Workout Routines
There are a few things you need to know about muscles, energy, and metabolism:

• Muscles use energy when they contract (they're highly metabolic).


• The more intense muscle contractions become, the more energy they'll use to perform the movement.


• Eventually, movements can become so intense that your muscles will use more oxygen than your body can produce. This creates an oxygen deficit that can last for hours after a workout.


• Your body needs more nutrients after an oxygen deficit because it needs to replenish its energy and oxygen levels.


• Resistance training and high intensity exercises prevent muscle loss by stimulating protein synthesis.

The only way to keep your metabolism at its highest levels and ready to burn calories is through regular resistance training, eating healthy, wholesome meals frequently and consistent, and customizing your workout routines to avoid muscle adaption. And if you stick to these three steps, your body should stay healthy, fit, and young for years to come. Ensure your female fitness workouts include resistance training so you can look and feel your best.

The Importance of Tempo Training in Women Workout Routines
Weight lifting tempo refers to the number of seconds it takes for you to complete a full range of motion of one repetition, usually called a lift. There are four numbers represented when using tempo:
The first number is the eccentric or down motion of the lift, also known as the "negative" phase. It is during this phase that the muscle is being stretched. When trying to build muscle, this number is usually slow and controlled to fatigue the muscle, causing breakdown and thus, stimulating growth.
The second number is the pause or hold before the concentric phase or upward motion, which represents the third number. The concentric phase is also known as the "positive" phase in which you are contracting the muscle while carrying the weight or load. Here we typically use a faster momentum to return the weight to the start position. The fourth number represents the starting point of the movement. Here you can either pause or immediately begin the next repetition.
Changing the tempo of a lift is good practice to provide a different stimulus on the muscle. Once the muscle has adapted to a certain tempo, changing the tempo will stimulated the muscle, causing increased fatigue and results in more strength and muscle gains. It is important to note that using proper form is most important element when weight lifting. A common mistake beginners make is using a fast tempo that sabotages form. When momentum is introduced, there will be less tension on the muscle, which will lesson your gains.

5 Exercises for Women Workout Exercises for Beautiful Defined Arms

1-Shoulder Press
Muscles targeted: front deltoids, middle deltoids, and triceps. Also activates your upper traps, rotator cuff and serratus which assists and stabilizes.
Stand with your feet shoulder width apart or narrower and grab the bar with a slightly wider-than shoulder- width grip. To get the bar into position, you can either forcefully pick it up off the floor and up to your shoulders or set the bar on the supports of a power rack. If the bar is on the rack, push it off and let it rest against the front of your shoulders. Squeeze your shoulder blades together and push your chest out.
Begin pressing the bar overhead, moving your head back as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head. Hold for a moment, and then lower the bar back to your shoulders. That's one rep.

2-Bicep curl
Tip - to ensure your elbow flexors are getting the most range at the bottom of the movements squeeze your triceps. This will ensure full lengthening of the bicep.
Muscle targeted: elbow flexors
Stand with your feet shoulder-width apart, while holding a dumbbell at your side, with you palm facing forward. Next, curl, or flex, your elbow so that the dumbbell moves up towards your shoulder. For the return phase, slowly lower, or extend, your elbow to reassume the starting position.

3-Tricep Parallel dip

Muscle targeted: triceps brachii, anterior deltoid, rectoralis major, and pectoralis minor rhomboids, levator scapulae, latissimus dorsi, trapezius and biceps brachii Grasp two parallel bars that are approximately shoulder-width apart. Raise yourself up to an initial position with your arms extended and supporting the entire weight of your body.
Next, lower yourself to a final position where your elbows are bent and your shoulders are mildly stretched, and then use your arms to push yourself upwards to the initial starting position.

4-Pull Up/Chin Up

Grab the bar with a shoulder-width underhand/overhand grip .Hang at arm's length and pull your chest to the bar. Try to pause at the top, with your chest touching the bar before you slowly lower yourself back down.
Muscles targeted: tere major (stabilizer muscle) and biceps.

5-Push up

Muscles targeted: pectoralis major, front deltoids and triceps. For stability muscles, your rotator, traps, serratus anterior and abdominals all assist with this movement.
Place hands slightly wider than shoulder-width apart. Squeeze your glutes for the entire movement. Lower your body until your chest nearly touches the floor. Tuck your elbows as you lower your body and don't drop your hips. Pause at the bottom before pushing yourself to start position. Your head should remain in the same position throughout the movement.


An important aspect of any woman's workout routine should always include a solid arm exercise regime to get beautifully defined and toned arms. In order to have gains in muscle building it is always vital to understand the science behind each and every exercise for the best results.

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Everything You Need to Know About CrossFit

Looking to take your fitness to a whole new level? Sick and tired of your boring workout at the gym--the same one you've been doing for the last six months? For those that want to take their level of fitness to the near-superhuman, CrossFit is the workout that will get you there!

What is CrossFit?

CrossFit is a high-intensity fitness regime that has become popular all around the world. The workout became popular in 2000, and now more than 7,000 gyms teach it.

The workout is a combination of three things:

1. High-intensity aerobic exercise
2. Gymnastics
3. Olympic weightlifting

The purpose: push your body to its limits and beyond. The workout pushes your strength, your flexibility and your endurance--both muscular and cardiovascular. By the time you stagger out of your intense workout, your entire body has been put through its paces.

The Anatomy of a CrossFit Class

The class begins with a warm-up--an absolutely essential part of the program. Without the warmup, the risk of injuries is much higher.

Following the warmup is an activity training segment, in which participants learn and practice one specific movement (i.e. handstand push-ups).

The WOD (Workout of the Day) takes up the majority of the class, pushing participants through a fast-paced workout that targets various muscles at a time. The workout is changed on a daily basis, so there's little risk of participants being bored.

Finally, the class ends with stretching and cooling down.

Why CrossFit?

There are four main reasons:

1. Muscle Confusion: With the random ever-changing workouts, your muscles will never quite adapt to a single movement--ensuring continued muscle growth.
2. Variety: Never get bored with your workout. Not only does each session offer a variety of movements, but you're just too exhausted to feel boredom.
3. Fitness to the Extreme: No matter who you are--athlete, bodybuilder, Average Joe--you can take your fitness to the next level and beyond. The workouts are supremely intense, so you'll push every part of your body every time.
4. Cheap: The workouts are meant to be done either at a CrossFit gym or at home, and there's a wide range of instructional materials and video that can help you get your WOD.

Is CrossFit for You?

Are you someone interested in going beyond just your traditional workout? Do you have a specific fitness goal that you want to reach in record time? Is your goal to push past your current limits and find your true potential as an athlete? If so, CrossFit may just be the right workout for you.

However, be warned:

• CrossFit does increase your risk of injury, particularly among beginners.
• Certain injuries are more common among those who do CrossFit, including shoulder injuries, Achilles injuries and joint problems.
• CrossFit is extremely intense, and not everyone is able to do it.
• Those with health problems should avoid very vigorous forms of exercise.

The fact that you are doing high-intensity multi-joint exercises means that the workouts are going to be much more dangerous. If you've never done strength training before, the Olympic-style movements will increase your risk of injury. Newbies should stay away from this workout until they have a base of strength training.

If, however, you have been lifting weights and training for at least a few months to a year, it may be a good idea to look into CrossFit.

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Victoria's Secret Model Workout: 20-Minute Body-Sculpting Moves

This 20-minute body-sculpting workout helps get Victoria's Secret model
Alessandra Ambrosio runway ready. Created by Allessandra's trainer
Heather Dorak, founder of Pilates Platinum, the workout is loaded with
moves to work multiple body parts are once. And that makes it efficient
for toning your body and great for torching calories. Press play and get
ready to work out like an Angel.

Fast Metabolism Tips: 3 Steps to a Healthier You! - Part 2

Tips for Getting a Fast Metabolism Through Strength/Cardio Training

There are a few things to keep in mind in order to optimize your results throughout this process. First things first, remember how important it is to be adequately prepared for your workout. This means eating a healthy meal or having a snack prior to your workout. If you do not do this, your body may actually slow down your metabolism, as it will feel the need to retain the calories due to the sudden physical exertion.
With all the diet fads that have come and gone, the no-carb movement has actually done more harm than good. You may be a bit hesitant to welcome carbs into your diet, but keep in mind that so long as you are burning them off, carbs can actually be a crucial part of ensuring that your body has the energy and strength it needs for a proper workout.
Consider having a slice of toast with a protein such as peanut butter, and pair that with a high-fiber fruit such as a banana or an apple. Other options include trail mix, health fruit smoothies, oatmeal, or a healthy granola bar.
What you eat after your workout is important too. Remember that at this point, your body needs some recovery time, so go for foods that are rich in nutrients and that offer proteins to help your body rebuild. (It is at this point that your body actually begins to build up the muscle you want for a fast metabolism, so keep in mind how important this step can be.) Egg whites, lean meats such as chicken, and fish are all great options. Pair them with green salads, and for an added treat you can even have a glass of chocolate milk (although you’d do best to choose a low-fat or skim option).
Start your workout with strength training before you move into cardio. That might seem counterintuitive – after all, it is when your heart rate is at its highest that you really begin to burn calories – but stimulating your muscles early on will also stimulate a metabolism boost.

Boosting Your Metabolism With Supplements

If you don’t have time to head to the gym or to schedule a workout into your day, or if you have attempted a dietary change to get a fast metabolism and found it did not work for you, there is one more option that you need to try. Dietary supplements can be an incredible way to ensure that your body is getting all the nutrients that it needs for a fast metabolism and, believe it or not, the majority of them are derived entirely from natural sources.

• White Kidney Bean Extract

A variety of beans appeared earlier on this list as one of the big metabolism boosters in the diet category. In recent years, scientists have been able to pin down the starch-blocking mechanism present in beans that can speed up the metabolism. White Kidney Bean Extract is the result of this scientific process – now individuals can harness the benefits of these beans, even if they do not have the time to cook them or simply do not enjoy the flavor of beans in their daily diet.

• Green Tea Extract

The natural caffeine in green tea is one of the most surprisingly effective tools an individual can use in order to gain a fast metabolism. For a quick, natural energy boost as well as a fast metabolism, individuals can choose to take green tea extract in a concentrated supplement form. This makes it easy for an individual to get the amount of green tea needed in order to speed up their metabolism.

• Acai Berry Supplement

Acai berries have received a lot of buzz in the last few years, and for very good reason. These berries have an incredible number of antioxidants, which can help you with everything from boosting your immune system to growing better, healthier hair, nails, and skin. However, among their many benefits, acai berries also provide a major metabolism boost.

• Cinnamon Extract

It’s been popular on the spice rack for centuries, but in recent years scientists have realized that cinnamon actually offers a significant metabolism boost to those who use it on a regular basis. Rather than sprinkle cinnamon on all your favorite foods, choose a cinnamon extract. It will help you burn calories faster and contribute to an overall metabolism boost.

The Biggest Mistakes that Slow Your Metabolism Down

With all that said, there are a few things that you must absolutely not do when you are trying to achieve a fast metabolism. The biggest thing to keep in mind is to never skip meals. While it can be tempting to do so, especially if you are not especially hungry or you are busy, skipping a meal signals to your body that it is time to start conserving calories.
And don’t skip sleeping, either. Scientists aren’t entirely sure how weird sleeping habits translate to weight gain, but there is more than enough proof that shows perpetual sleeplessness can slow your metabolism to a halt. This course can help you learn to get more sleep.
Never sit too long in position. This too can signal to your body that it needs to conserve energy. Even if you have to spent long hours at your desk during a typical workday, you should get up and have a short walk every twenty minutes to one hour if possible.

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Fast Metabolism Tips: 3 Steps to a Healthier You! - Part-1

Why does Individual A have to count every calorie, while it seems like Individual B can eat anything he wants without gaining a single pound? The answer all comes down to metabolism. The metabolic process essentially dictates how quickly your body breaks down sugars, fats, and other stored energy in your body into usable energy. Those individuals who have been blessed with a fast metabolism have the ability to quickly process those energy sources, which means that very little of it is converted into fat.
While the primary thing you should do for your weight loss efforts should always be to eat a better, healthier diet (you can check out the Udemy course titled A Transformational Dietary Makeover for Weight Loss and Health for more information), using techniques to boost your metabolism can multiply your efforts. Additionally, if you have been dieting without seeing any real results, it is entirely possible that your metabolism is the culprit.
Remember, the faster your metabolism is running, the more calories you burn – even when performing the same activities. That means that with a little tweaking to your metabolic system, you will be able to more efficiently lose weight. If you think that your metabolism may be the culprit behind your failed weight loss attempts, then it is time for you to begin examining the possibilities when it comes to gaining a fast metabolism.

Metabolism and Aging

One thing that is crucial to point out is that an individual’s metabolism will naturally slow down over the course of their life. Even if you had a fast metabolism while you were younger, a slowed metabolism may have contributed to weight gain. This can take place at as early a point as one’s thirties.
If this situation sounds familiar to you, rest assured that it is entirely possible to speed up a metabolism that has slowed down naturally due to aging. If you’re looking to get back the body that you had when you were younger, you may consider checking out I Want My Body Back!, and Udemy course specifically oriented toward those individuals looking to turn back the clock.

A Quick Note on Weight Gain and Difficulties Losing Weight

Before you proceed on to try the metabolism boosting techniques offered here, it is important for you to determine whether or not there may be another culprit in your difficulties losing weight. Here are a few things that you should do prior to attempting to alter your metabolism through these methods.

• Examine your diet and exercise routine more closely.

Many people believe that they are eating the recommended amounts of calories, fats, and sugars per day without realizing they are actually consuming too much. Try keeping a diet log for one week, including everything that you consume – including beverages. At the end of that week, come up with a daily average calorie count. Remember, 2000 calories is the recommended amount for a healthy adult male, and you should tweak that amount depending on your own size.

• Track your sugar intake.

Many people do not take into consideration the effect that sugar can have on their weight loss efforts. Sugar can actually be even more damaging than fat when consumed, because it is converted almost immediately to fat within the body. Not only that, but it can lead to other issues such as diabetes that can make weight loss much more difficult.

• Remember to consult a doctor about your weight problems.

If you find that you are eating the appropriate amount of food but are not losing weight, something else could be going on with your body. It is possible that your slow metabolism could be due to an issue such as an underactive thyroid, which can only be detected through a full blood panel screening.
Once these three things have been examined and ruled out as possibilities, then you can begin implementing strategies to boost your metabolism. Believe it or not, most of the methods that you can use are relatively simple, requiring only a few minor adjustments to your lifestyle to complete.

Let’s Get Started: Three Routes to A Faster Metabolism

There is no single way to get a fast metabolism. In fact, most people will find that the method that eventually works for them may require only one of the three routes generally recommended, or it may require a balance of all three in order to be effective.
These three routes toward a fast metabolism all have their own benefits and drawbacks. Each individual is recommended to try the method that they are most comfortable with first. They can then begin adding other methods into their metabolism-boosting regimen as they see necessary.

• Route #1: Diet

Diet plays a big role in one’s overall health, and has perhaps the single biggest influence on an individual’s metabolism. After all, what you are eating signals to the body exactly what your body must do in order to burn calories and to gain the energy it needs. Not only that, but different types of foods convert to energy in different ways, which means that you must pay special attention to the science of your diet. The 10 Weeks: Holistic Nutrition Program course on Udemy can take you more into the science behind food and weight loss.

• Route #2: Exercise

Your body will respond to the fuel that you put into it when determining its own metabolic speed, but it will also pay attention to the way that you are using that energy. If you are a couch potato, your body knows that it doesn’t need to produce much in order to give you the energy you need through the day. Simply getting up and exercising regularly is your first step toward a fast metabolism. However, performing certain exercises in certain ways can give you a big boost.

• Route #3: Supplements

There are numerous supplements available to help you in your metabolism boosting efforts. Each supplement offers something a little bit different, so it’s important to understand each of them as well as you possibly can before making a decision on one – or many – to add to your daily routine. Keep in mind that when taking any supplement, it is important to understand exactly what it is and what it is doing for your body. Additionally, there are some supplements that you should avoid at al costs, so keep this in mind if this is one of the routes that you choose.

Boosting Your Metabolism Through Diet

Choosing to tweak your diet in order to gain a fast metabolism will have numerous other benefits. It will of course also go hand-in-hand with your overall weight loss efforts, as the best metabolism boosting foods are natural, healthy, low-calorie options. The biggest metabolism boosting foods can be a bit surprising. Check out these options and then head on over to Udemy’s Healthy Cooking Fundamentals course to learn ways you can incorporate these great foods into your diet.

• Red Beans, Black Beans, and Lentils

You may have seen various types beans fried, mashed, or covered in a heavy sauce and canned. However, beans in their purist form can be an incredible metabolism booster. The biggest benefit of red beans is the fact that they contain a natural type of starch that helps to reduce insulin in the body. They come with the added benefit of helping you to feel more full, and the natural vitamins in red beans can contribute to the building of calorie-burning muscle – all of which plays a role in creating a fast metabolism.

• Broccoli, Cauliflower, and Cabbage

These nutritious foods all come from the same family, and as such all have the same great metabolism-boosting properties. They are high in fiber as well as water, and these two factors together can boost your ability to burn fat by a mind-blowing 30 percent! It’s always best to eat these veggies fresh, though frozen works as well. Just remember to lay off flavorings such as butter and cheese. A little salt and pepper should be enough to do the trick if you decide to cook them (and remember, they are just as delicious raw).

• Egg Whites

Protein is an important metabolism booster, and egg white contain protein in spades. Not only that, but the branched-chain amino acids contained within egg whites have the ability to really prime your metabolism to begin moving at a rapid pace. The question of how good egg yolks are for you is still up in the air, though it’s still best to eat them only sparingly. Egg whites, on the other hand, can become diet essential. From omelets to a healthy and flavorful addition to Asian noodles, there are plenty of ways to use egg whites in your diet.

• Chili Peppers

As hot, spicy, and flavorful as chili peppers are, it is almost not that surprising that they offer a tremendous boost to the body’s metabolism. This is largely due to capsaicin, the component of chili peppers that makes them so spicy, and which also has intense effects on the body’s metabolism. Keep in mind that it is primarily fresh peppers that have this effect. Try having them in some salsa or chopping up a small amount to have in eggs, on sandwiches, or wherever a bit of spice can do your food some good.

• Natural Caffeine Sources

Can’t do without your morning cup of coffee? Well, here is some goods news – your favorite breakfast beverage also has some powerful metabolism effects, largely due to the caffeine that it contains. Other natural caffeine sources including black tea and green tea can also be very beneficial to your metabolic system. Do keep in mind that adding excessive sugar and cream to these drinks can negate its good effects, so stick to natural sweeteners such as hone and, if you must have cream, go for a low-fat or no-fat option.
And here’s one more thing to keep in mind when it comes to boosting your metabolism through diet. Dehydration can slow your metabolism to a grinding halt, so if you are not already getting your recommended amount of water throughout the day, now is absolutely the time to start. Drinking more water has many other benefits as well, such as improved skin and better mental clarity, so there’s no reason to ignore this essential component of a healthy, metabolism boosting diet.

Boosting Your Metabolism Through Exercise

Boosting your metabolism while getting fit at the same time is an incredible one-two punch that can knock out fat and leave you feeling great in no time at all. To understand why the top metabolism boosting workouts work, you have to understand a little bit of the science behind how our bodies burn calories.
Essentially, fat is made to store energy, while muscle is meant to burn energy. That means that the more muscle you have on your body, the quicker you begin to burn off the calories that you have in storage. Therefore, the best metabolism-boosting exercises and workouts are those that combine proper strength training with intense cardio.
First things first, it’s important for you to know that strength training won’t add excessive bulk to your body. What you are aiming for is the addition of lean muscle on areas such as the shoulders, arms, abdomen, glutes, and thighs. There are many different types of workouts for you to choose from, but keep in mind that you don’t need a membership to the local gym in order to reap the benefits of strength training. For more information on creating a workout routine right at home, check out the “No Equipment, No Excuses” Home Workout available on Udemy.
Here are three strength-training exercises that you can make a part of your daily routine to start stimulating your metabolism.

• Planks

Lay flat on the ground, as if you were about to perform a push-up. However, rather than push with the palms of your hands, keep your forearms flat against the ground as you push your body up. At this point, only your toes and forearms should be in contact with the ground. Hold this pose for up to sixty seconds, depending on what you are capable of.
To add a cardio boost to this exercise, you can also alternate lifting your legs above your body, keeping them in alignment with your spine. Two to three sets of ten reps is recommended for this move.

• Lunges

This exercise is highly recommended for a metabolism boost because it can combine the benefits of both strength and cardio. From a standing position, simply step out with one leg, with your back foot lifting up onto its toe. Then return to position and repeat with the other leg.
Perform twenty of these reps (one for each leg). Try speeding up your lunges to keep your heart rate up while working out for an additional boost.

• Deadlifts

With a pair of dumbbells in your favored weight – about five to ten pounds should do the trick – simply squat down until the dumbbells are touching the floor. Then simply pull yourself up into the appropriate position, curling the arm inward once you are standing. Do two to five sets of ten reps.
Because this exercise is largely strength oriented, you may consider doing light cardio exercises between sets.

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Guide To Perform HIIT Workouts +Bonus workout

High Intensity Interval Training, otherwise known as HIIT, is a category of cardio exercise that is primarily worked out to melt the excess fat as well as calories off from your body. However, HIIT exercises are not just worked out to burn calories and lose weight. They are also considered beneficial to improve aerobic and anaerobic endurance, strength building, and enhance BMR (Basal Metabolic Rate). In fact, HIIT training programs are regarded as effective for anyone who wants to lose their weight by burning off unwanted calories and increase the metabolic rate. Further, this type of exercise is also indispensable for athletes who want to participate in sport activities whose intensity differs persistently, such as basketball, soccer, boxing, and wrestling. But HIIT workouts could give you the expected results only if it performed in a proper way. Discussed below are some important tips that help for the appropriate performance of HIIT workouts.

Since HIIT is not recommended for beginners and people with heart diseases, it is important to consult with a registered medical practitioner and make sure that you are fit to perform HIIT workouts. For best results, it would be even better if you can seek the assistance of a professional physical trainer to help you choose and devise the most effective HIIT workout regimen. Further, when you begin the HIIT program, make sure that you do not overstrain or injure yourself, as these workouts are intensely demanding. Hence, prior to starting any HIIT fitness program, it is important to check that you will be able to work-out for at least 30 minutes without any problem or strain.
Once when you begin the HIIT exercises, it is vital to warm up as well as cool down for at least five minutes, after every HIIT workout session. This, in turn, will minimize the chances of injuries. Further, to help for speedy burning of fats, ensure that you workout as hard as you can in between the HIIT routine intervals. The success of a good HIIT routine depends on proper timing. As such, curtail your work intervals or elongate the recovery intervals on the basis of your heart rate during recovery intervals. Above all, if you feel any kind of difficulties in the form of pain or breathing problems, it is advisable to stop the exercise and calm down instantly.

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6 Exercises for a Stronger Core

Your core consists of the muscles that stabilize the spine and hips, and includes all the muscles of the abdomen, back, glutes and upper legs. A strong core helps protect the entire midsection, and enhances both mobility and stability, which, in turn, improves movement efficiency and keeps the muscles functioning in coordination with one another. This, of course, helps improve balance, posture and strength.
A common misconception is that doing exercises while lying supine automatically increases core strength. While these exercises can help improve abdominal strength, the entire core must be challenged to help improve total-body function. A better approach is to use a variety of stances, such as single-leg, supine and prone, to incorporate a wide range of movements. Here are a few of the best exercises to challenge the entire core.

Glute Bridges

While many consider the abdominal muscles to be the most important for increasing stabilization, strong glutes are essential as well. Many injuries and faulty movement patterns are a result of underactive glutes and overactive quads and hip flexors. To combat this, activate and fire those glutes before workouts to make sure they are turned on and ready to work.
Lie supine on the floor with knees bent and both feet flat on the floor. Keep the head relaxed and slowly push through the heels to raise the hips as high as possible. The knees, hips and shoulders should be in one straight line. This exercise activates the glutes and hamstrings, and stretches the hip flexors, which are often overactive and tight. Hold the top position for three seconds and slowly lower. Do eight to 10 reps per side. To progress this exercise, try one leg at a time or place the feet on the round side of a BOSU.

Medicine Ball Single-leg Reach

Disguised as a leg workout, this move is great for the glutes, hips, back and abs. Grab a 5- to 10-pound medicine ball and stand on the right leg. Slowly reach forward while hinging at the hips (not the back). Simultaneously lever the back leg out behind the body. Reach as far as possible—work toward bringing the arms, torso, and left leg horizontal to the floor. As the core gets stronger, increase the weight of the medicine ball. Perform two to three sets of eight to 10 repetitions per leg.

BOSU Plank Variations

Before attempting planks on the BOSU, make sure your client has impeccable plank form and can hold it for at least 30 seconds on the floor before attempting advanced variations. Planks are meant to strengthen the core, so if your client’s form wavers too much (back sinks, arches or bends), have him or her practice a little longer before advancing.
Start with the elbows on the round top of the BOSU. This creates an element of instability that must be controlled throughout the exercise. Perform a plank for 30 seconds. Begin adding small, alternating single-leg lifts, focusing on lifting the leg with the glutes and not shifting the hips at all. Next, try bringing one leg out about 45 degrees to the side, tapping the toe to the ground and returning to plank position. Perform five repetitions on each leg. Finally, try bringing the left knee out to the side, and tapping it to the BOSU just outside the left elbow. Repeat five times per leg. To regress these variations, perform them on the floor or on a flat bench before moving to the BOSU

Medicine Ball Single-leg Woodchop

Grab a 5- to 10-pound medicine ball and stand on the right leg. Raise the medicine ball overhead, slightly over the left shoulder. Swing it down quickly, but with control, to the outside of the right leg. Try to keep the torso upright, with a constant slight bend in the right leg. Slowly bring it back up to starting position and repeat eight to 10 times. To regress this exercise, start on two legs and gradually progress to standing on one leg.

TRX Pike

Place the toes in the foot cradles and lie prone on the floor, ready to plank. Push up into a high plank on the hands, establishing perfect form. Keeping the legs straight, push the hips straight up into the air while simultaneously pulling the TRX toward the hands. Slowly lower back down to finish in plank position. Complete eight reps to start, gradually increasing to 15 reps as core strength improves. To regress this exercise, bend the knees to pull the TRX toward the hands.

Hanging Leg Lowers

Exercises in which the legs are unsupported are a great way to work the deep abdominal muscles and the hip stabilizers. However, these exercises are not recommended for individuals with diagnosed lower-back pain.

If your client is a beginner, start this exercise using a Captain’s Chair. Once the client has developed a good strength base, progress to ab straps or hanging from the hands. Start with the knees bent, and lift them slowly as high possible, pulling the knees to the chest. Instead of focusing exclusively on the upward movement, think about the slow downward movement. Take about five seconds to slowly lower the legs back down to the starting position. This eccentrically works the deep abdominals, providing control and stabilization, while also preventing swinging. Repeat eight to 10 times. To progress this exercise, slightly twist the knees to the left and right to challenge the obliques. Additionally, try keeping the legs straight but only raise them as high as possible while maintaining straight knees. Again, focus on the slow lowering motion.

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