Great Abs With Balance Ball!

Doing yoga on the ball can benefit anyone, including:

1. Yoga beginners. Moving into poses with the ball's support builds confidence and can help your muscles gradually stretch and strengthen as you improve your yoga routine.

2. People recovering from injuries. Some injuries create muscular weaknesses that make it difficult or painful to do yoga postures such as backbends or Warrior poses. A ball can ease you into a pose comfortably and with less risk for re-injury.

Work Those Abdomens!

Abdominal work is only part of the story. You may be surprised to learn that even more essential to your core stability than a set of six-pack abs are tiny muscles that run along the spine and support the body's joints. Normally we associate a strong body with the large muscle groups.

But, what really improves overall body fitness is the strength of these tiny muscles. They're the ones that keep you from falling, wrenching a disk in your back, or spraining your ankle when you slip on a patch of ice.

Elevated Pushups for Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

To Inflate the Ball

1. Attach the yellow piece to the pump by screwing into place.

2. Before inflating, use a yard stick or tape measure to mark the size of your ball in centimeters (55, 65 or 75) on a wall or floor.

3. Inflate the ball as much as possible, without over inflating.

4. With use, the ball will stretch a bit and can be further inflated.

5. Add more air as necessary, never inflating the ball larger than the centimeters in diameter indicated on the box.

The balance ball rolls around easily, so core strength and balance are required to keep it still. The challenge of keeping the ball still makes the ball an excellent tool to teach stability and rehabilitation. The simplest movement can become a huge challenge when you do it on the ball. Using a ball can give your workout a little more variety and extra challenge. You can try these exercises after your Pilates mat work.


Brigi G | by Fit4Health

What is the importance of yoga for beginners?

Staying fit and healthy requires various exercise regimes. Apart from gym and cardio, you can try yoga exercises. The problem with those who want to do yoga is that they don't know where to begin or what they need to do to perform these. Yoga is all about relaxing and meditating. You need to enjoy the many benefits of yoga without having to stress about trying to tone the body. Those who wish to get a good physique along with sound mental health can take up yoga classes.

As a beginner, you may have to research about your part of the exercise. Remember that there are multiple yoga classes available. You can choose the right classes that suits your needs and requirements, more importantly the one that matches your state of physical fitness. Most of the times, beginners tend to choose yoga exercises that are complicated thus injuring themselves. The idea is not to treat yoga like gym and beef up, but take it slow. Yoga for beginners has to be less complicated and then there can be advancement in the levels depending upon the individual performance.

There are multiple styles that you can always try. Once you get accustomed to these, you can try your hand at yoga exercises that are complex. Make sure you attend yoga centres that are closer home and convenient. This will ensure you are motivated to attend them regularly. Starting at a primary level and avoiding strenuous exercises right in the beginning can go a long way in promoting good health and physique. Following the instructions of the yoga professionals will help avoid muscular injuries.

You can try and do at least thirty minutes of moderate exercising for five to six days a week to maintain optimum fitness levels and health. Many people off late have also opted for Pilates. These serve as an ideal way to working out and make sure that you can improve flexibility and agility. Doing it on a regular basis can help you improve your body and mind. Most of the fitness centres in and around Dubai have the best infrastructure making it ideal for physical exercises that are enjoyable and productive too. Pilates assist in improving all your abdominal muscles leaving you toned and healthy. It works on the waist-defining obliques that are diagonally arranged abdominal muscle on either side of the torso. Pilates are useful in flexing and strengthening the deep transversus abdominis, which is often missed in traditional ab workouts. To gain maximum results of pilates exercises, you need to work on your belly by pulling your navel to your spine during each rep. Make sure that you do a pilates workout three times a week to boost stamina and flexibility.


Source  By Sally Sen

The Best Yoga Mat: 5 Mats For Every Yogi

Choosing a yoga mat is kind of like choosing a dog.  You need to ask the same questions: How much do you travel?  How much space do you have?  How much are you willing to spend?  The perfect yoga mat is the one that is best suited to your needs.  There is no “one” yoga mat that is perfect for every person, in every way.  Fortunately for you, this isn’t 1970, when you had more or less one choice for material: PVC.  This is 2014, and you could spend the whole year researching the endless varieties of yoga mats that are now available.  The important thing is to choose a mat and use it.   The following guide will help you pick the perfect mat, whether you bike twenty miles to class or practice in the basement (if you’re in the latter category, feel right at home with this weekend at-home yoga retreat).

A Brief Overview

Let’s take a quick look at the factors that will ultimately help you make a decision.

• Material:  Like I mentioned, the all-PVC mat, while still popular, is starting to become a thing of the past.  Newer materials exist, ranging from cotton to recycled materials, with a strong emphasis on eco-friendliness (note: avoid natural rubber if you’re allergic to latex).
• Stickiness:  For the most part, material determines stickiness.  Obviously, a sticky mat helps you hold your pose.  The reason PVC still survives is because it’s arguably the stickiest.  But there are, of course, other options.
• Thickness:  Thickness is all about comfort.  If it’s too thin, you’re really going to feel some of those positions.  But if it’s too thick, you could find yourself flailing for balance.  Yoga mats usually range from 1/16” to ¼” thick.  A 1/16” mat would probably fit in your briefcase, while a ¼” mat is best staying at home.
• Texture:  i.e. traction.  From slick to sandpaper, you can find any texture you desire.  PVC, while sticky, is very smooth; conversely, rubber and cotton tend to be rougher, but as mentioned before, less smooth.  In other words, if you like getting your traction from stickiness, PVC is the way to go; if you prefer to grip a raised surface, do yourself (and the world) a favor and go eco-friendly.

Spice up your mat routine with what is hands-down the best thera ball workout ever.

Best Beginner’s Mat

Let’s just get this out of the way.  The best beginner’s mat, for the person who wants to dabble in everything, is the Hugger Mugger Original Tapas Mat.  It is, truly, an average mat, but sometimes that’s the perfect choice.  At only $30, you don’t have to make a serious investment to get into yoga.  It has an average thickness of 1/8”, weights about 2.5lbs (light enough to travel with), and is made of traditional, latex-free PVC.  The only negative is its lack of eco-friendliness, which can feel a bit hypocritical when you’re shooting for self-improvement.

Best Traveler’s Mat

Whether you have a long trek to class or like to do yoga in your hotel on business trips, the best traveler’s mat is the Lululemon Un Mat.  It’s perfect in just about every way.  To begin with, it’s made of natural rubber, so check eco-friendly off the list and let’s keep rolling.  It measures a mere 1.5mm thick and weighs in at one pound—one!  It’ll be like a pencil in your ear; you’ll forget it’s even there.  And at $48, this is hands-down the best value.  You can find cheaper mats, but they’ll likely weigh more and feature PVC construction.

Best For Sweat

Blame it on the Bikram, but anyone who sweats a lot or loves power yoga needs to check out the Barefoot Eco Mat.  Rated $1 by The New York Times, the Eco Mat is, of course, incredibly eco-friendly, featuring natural rubber and jute fiber construction with no chemicals added.  Add to that the fact that the Eco Mat is sleepy soft, with a unique texture that refuses to slip on skin or flooring.  At 4.5lbs and $85, it is on the heavy and expensive side, but it lasts forever and you get what you pay for (and it’s definitely cheaper than an injury).
If you love to sweat, you’ll love this total hot-body yoga fitness workout.

Best for Home Practice (And Heavy Duty Use)

I recently read an article on NFL players readily adopting yoga, to help avoid injury and encourage durability.  Needless to say, if you’re a big-boned professional or just like to practice in absolute home-comfort, 1/8” isn’t going to cut it, let alone 1/16”.  Meet the Manduka Mat Pro.  This thing is a beast.  The 71” version weighs in at 7 lbs, while the 85” breaks the scales at 9 lbs!  This thing would break you back if you try to go anywhere with it, but it will save your knees and elbows for years to come.  For $100, you get a full ¼” of protection with a lifetime guarantee.  That’s right, a lifetime guarantee.  I don’t know how something that lasts so long is also eco-friendly, but it’s true.  The Mandura Mat Pro is manufactured in a zero-waste, emission free process.  And it just happens to be latex-free, too.

Best All-Around (On The Elite Side of the Scale)

The Jade (Key Lime) Yoga Mat is one of the best all-around mats on the market.  At 3/16” thick, it’s the amalgamation of comfort, durability and lightness (4 lbs).  At $75, it sits squarely in the price range of an intermediate to pro-level mat.  And yes, the Jade Yoga Mat is made of natural rubber, with one of the best slip-resistant surfaces on the market.  Plus, they plant a tree for every mat you buy, and that never hurts your Karma.
Like I said before, the important thing is to decide on a mat and actually practice yoga.  Whatever your style or needs, there’s a mat out there for everyone.  And if you’re just getting started, you should feel the same way about yoga.  It’s not a competition.  There is yoga and meditation for everyone.

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10 Yoga Poses for Weight Loss: 5 Basic Poses and 5 Poses for Weight Loss

Yoga is an excellent technique to relax the body and raise flexibility. It’s also great for toning muscles, and increasing strength and balance. If you’re looking for some beginner information about yoga for weight loss, this blog will give you five basic positions and five positions for weight loss. Beginners of yoga should use a yoga mat or carpeted area for their poses. Also, remember to breathe.

Learn Yoga for Beginners

Five Basic Positions

1. The Mountain Pose

Stand with feet slightly apart, shoulders relaxed and your arms at your side. Breathe in and lift your arms up and over your head. Your palms should be facing each other, and your arms should be straight. Reach up toward the sky with your fingertips. Exhale as you lower your arms to your sides once more. Your movements should be fluid and easy. Don’t overextend yourself, or you’ll hurt your muscles. This move is great as a warm-up to stretch your muscles.

2. The Child’s Pose

Sit back on your heels with your shins to the floor. Draw your chest forward and rest your forehead on the mat or carpet before you. Lower yourself as close to your knees as you can, and extend your arms out in front of you. Inhale and exhale as you hold this pose. Like the pose above, this is a great warm-up, or you can use it as a cool-down after your workout.

3. The Downward Dog Pose

You start in this position on all fours, hands directly beneath your shoulders and knees directly under your hips. Move your hands forward a few inches and spread your fingers apart. Press your palms into the mat or carpet, and bring your hips upward into an upside down V position. Your knees should be slightly bent to avoid locking them and cutting off circulation. Hold this position as you inhale and exhale three times.

Learn Yoga for Weight Loss

4. The Cobra Pose

You will begin this pose by lying facedown on the ground with your thumbs beneath your shoulders and the tops of your feet against the floor. Pushing your hands into the floor, lift your chest off of the floor so your back is curved. Remember, don’t push yourself too hard. Return to the floor, and repeat the position.

5. The Warrior I Pose

You will begin this pose by standing with your arms at your sides, like the mountain pose. Step forward with your left foot so your feet are about three to four feet apart. Turn your left foot inward slightly and your right foot ninety degrees. Bend your left knee ninety degrees, and straighten your right leg, and raise your arms up over your head. Hold this pose for one minute, or as long as you can manage, then switch sides and repeat.

Learn Yoga for the Workplace

Five Weight Loss Positions

1. The Warrior II Pose (Works the abs, hips, and thighs)

This move is similar to the Warrior I pose. Like the Warrior I pose, you will begin by standing with your arms at your sides. You will step forward with your left foot, again separating your feet by about three or four feet. You will turn your left foot slightly inward and your right foot ninety degrees. Bend your left knee ninety degrees, and straighten your right leg. This time, instead of raising your arms up over your head, you will spread your left arm parallel to your left leg, and your right arm will be parallel to the floor and above your right leg. Looking out over your left arm, you will hold this pose for one minute, switch sides, and repeat.

2. The Tree Pose (Works the sides of the abs)

In this pose, you will begin by standing with your arms at your sides. Place the bottom of your left foot in the side of your right thigh with your knee bent to the side. Lift your arms and press your hands palms together in front of your chest. Inhale and exhale two times then lift your arms above your head as you inhale a third time, palms still facing inward and fingers stretched toward the ceiling. Exhale then inhale and bend your torso to the left. Inhale, and straighten your toros. Repeat this move three to five times then switch sides. Please note that this move requires some balance so please be careful as you do this move.

3. The Rocking Boat Pose (Works the abs and back)

Sit on the mat or carpet with your knees bent and your feet flat on the floor. Your hands should be on your thighs with your torso and head straight. Lean back 45 degrees, and lift your legs so your feet point up toward the ceiling about 45 degrees off the ground making a V shape with your body. Extend your arms so they’re parallel to the floor. Repeat three to five times.

Learn Yoga for Neck and Back Care

4. The Bow Pose (Works the arms, legs, and abs)

Lie on your stomach on the mat or carpet. Bend your knees and bring your feet toward your head. Reach around with your arms, and grasp your ankles. Lift your shoulders from the floor as you pull on your ankles. Hold as you breath in and out then release.

5. The Side-Stretch Pose (Works the abs, arms, and legs)

Stand and separate your feet a little wider than your hips. Turn your chest and your feet to the right, and bend forward. Keep your legs straight as you bend over your right leg until your chest is parallel to the ground. Reach toward the floor with your hands, bending down more each time you exhale. Repeat the move toward the left.

Things to Remember

Although yoga doesn’t seem as hard of a workout as walking or running, you still have to remember to stay hydrated and breathe. Also, if you’re more of a visual learner, you might want to consider taking a yoga class.

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Toning Workouts for Women - What are some of the Most Effective Workouts

There are currently tons of toning workouts for women out there that have been created for women who wanted to have a sexy body. 

 

 Due to the increasing demands for toning workouts for women, there are a lot of programs that have been created specifically for those women who wanted to have a sexy body. But not all of the available toning workouts for women can guarantee fast results. 

 

People who are searching for the best toning workouts for women have different reasons why they wanted to get into such programs. The main reasons why most women wanted to perform these exercises is either they just want to live a little bit healthier or they want to lose weight and improve the overlook of their bodies. 

 

Toning workouts for women are not designed to develop big muscles, what it does is firm a woman’s muscle to make her look healthy, strong and beautiful. There a many types of toning workouts for women that can guarantee good and fast results which helps improve her body. To make the workouts more effective, it should be combined with a healthy diet.

Among these effective toning workouts for women that have been proven to be effective are yoga, pilates and aerobic. 

Yoga, which is one of the sought after toning workouts for women, performs gentle exercises that stretches, exercises, tones and flexes a woman’s body muscles. This kind of exercises is tiring but it allows the muscles to relax and get toned as well as increasing the flexibility of a woman’s body. 

 

Another good toning exercise is pilates, which focuses on controlling a woman’s body muscles. This kind of exercise is also recommended for pregnant women to help them in giving birth and consciously trains them in moving their muscles and tones them easily. Attaining flexibility is among the goals of such exercise because it helps a woman to properly move her body to become flexible. 

All toning workouts that are specifically designed for women requires a woman to have a proper alignment and centering, which makes pilates exercises to be very helpful as it promotes these proper postures and teaches a woman to center her body and provide a better core for her body movements. It will also help women to move from one position to another by controlling their muscles. It also helps a woman’s overall concentration because it encourages them to concentrate while performing the routines aerobic is also an effective workout for women as it is a good way of losing weight and helps women to have their muscles easily get toned. Such exercise includes energetic music that will encourage women to follow its faced paced workout routines. 

Choosing one of these great toning workouts for women and combining it with healthy diet will guarantee you of having a sexy body in no time. 

Morning Yoga For Weight Loss - 20 Minute Workout Fat Burning Yoga Meltdo...

Morning Yoga For Weight Loss - 20 Minute Workout Fat Burning Yoga Meltdown Beginner & Intermediate

Beginner Yoga: Top 8 Beginner Yoga Poses

Beginning any new form of exercise or physical routine can be intimating.  With beginner yoga, however, you will find that it can provide the peace and tranquility that your life desires.  Whether you are a child, adult, an athlete, or pregnant; yoga is a great way to enhance your exercise routine by providing you with both physical and mental benefits for body and mind.
Even if you have some yoga experience or a few yoga classes already under your belt, these 8 basic yoga poses will help you gain the strength and flexibility that you need to get you started with yoga.

Pose 1: Mountain Pose

1. Stand with your feet together.  Keep your shoulders relaxed and make sure that your weight is distributed eventually throughout the soles of your feet.  Keep your arms at your side.
2. With your arms at your side, take a deep breath and raise your hands complete overhead.

Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Pose 2: Downward Dog

1. Get down on all fours onto a mat.
2. Keep your hands stretched out directly under your shoulders.  Make sure that your knees are directly under your hips.
3. Keep your hands forward spread a few inches wide and press your palms into the mat you are on.
4. Curl your toes under your feet and press your hips upwards towards the ceiling.
5. Bring your body back into an inverted “V” shape while pressing your shoulders into your ear.  Keep your feet hip-width apart with your knees slightly bent.
6. Hold this position for 3 breaths.

Pose 3:  Warrior Pose

1. On a mat, stand with your legs 3 to 4 feet apart.
2. Turn your right foot inwards at a 90 degree angle, and turn your left foot in slight.
3. Put your hands on your hips and carefully relax your shoulders.  Keep your arms extended out to the sides with your palms facing downwards.
4. Bend your right knee in 90 degrees keeping your knee directly over your ankle.  In this position, look outwards over your right hand.  Keep this form for about 1 minute.
5. Once you finish on one side, switch sides and repeat the exercise.

Pose 4:  Tree Pose

1. Stand on a mat with your arms at your sides.
2. Shift your weight onto your left leg and position your right foot inside of your left thigh.  Keep your hips facing forward.
3. Maintaining your balance, bring both of your hands up in front of you at chest level in prayer position with your palms clasped together.
4. Inhale slowly, and extend your arms up over your shoulders.  Keep your palms separated and facing one another.  Hold this position for about 30 seconds.
5. Lower your leg and repeat on the opposite side.

To make this pose easier, bring your right foot inside your left ankle while keeping both your toes on the floor to ensure balance.  Overtime as you get stronger, move your foot to the inside of your left calf.

Pose 5: Bridge Pose

1. Place a mat down on the floor and lie down with your knees bent directly over your heels.
2. With both of your arms at your sides, exhale and press your feet into the floor while lifting up your hips.  Keep your palms facing downwards on the floor.
3. Clasp your hands together under your lower back and press your arms down.  Lift your hips up until your thighs become parallel to the floor.
4. Bring your chest up inwards towards your chin.  Hold this position for 1 minute

To make this pose easier, you can place a pillow or some type of support under your tailbone.

Pose 6:  Triangle Pose

1. While standing on a mat, extend your arms out over your sides and bent your right leg.
2. Stand with your feet about 3 feet apart.  Keep the toes on your right foot turned outwards at a 90 degree angle, and keep your left foot at a 4 degree angle.
3. Let your right hand touch the floor or rest on your right leg, either below or above your knee.  Keeping this position, extend your fingertips on your left hand upwards towards the ceiling.
4. Turn your gaze to the ceiling and hold this position for 5 breaths.
5. Repeat this on the opposite side.

Pose 7:  Seated Twist

1. Sit down on the floor on a mat with your legs extended out in front of you.
2. Cross our right foot over your left thigh and bend your left knee.  Keep your right knee pointed upwards towards the ceiling.
3. Take your left elbow and position it on the outside of your right knee with your right hand holding your position on the floor beside you.
4. Twist to the right as far as you can go.  Move your abdomen but keep both sides of your bottom firmly planted into the floor.  Hold this pose for about 1 minute.
5. Switch sides and repeat.

To make this pose easier, keep your bottom leg straight and place both your hands on a raised knee.  Sit on a folded blanket to keep your lower back forward.

Pose 8:  Cobra

1. Get a mat and lie face down on the floor with your thumbs directly under your shoulders.  Keep your legs extended directly out behind you with the tops of your feet placed on the floor.
2. Tighten your pelvic muscles and tuck your hips downwards while squeezing your glutes.
3. Press your shoulders down away from your ears.
4. Keep your weight on your thumbs and index fingers and raise your chest upwards towards the wall in front of you.
5. Take a few seconds to relax, and repeat this move.

Begin Your Yoga Journey, Today

Yoga is a great form of exercise that will help keep your body flexible, your muscles strong, and your mind positive.  Beginner yoga is a great place to start to activate your life and energy.  

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