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Solid Arm Workout For Men 

To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.

Sandeep Raj 4 min read
 
Body, Expert advice, Trending
Weight Lifting Myths BUSTED

Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.

Sandeep Raj 3 min read
 
Body, Expert advice, Trending
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.

Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!

Samantha Akkineni 2 min read
 
Body, Expert advice, Trending
Important Do’s & Don’ts While Weight-Lifting

Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.

Sandeep Raj 4 min read
 
PLAY
Body, Expert advice

Solid Arm Workout For Men 

To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.

Sandeep Raj 4 min read
 
Body, Expert advice, Trending
Weight Lifting Myths BUSTED

Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.

Sandeep Raj 3 min read
 
Body, Expert advice, Trending
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.

Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!

Samantha Akkineni 2 min read
 
Body, Expert advice, Trending
Important Do’s & Don’ts While Weight-Lifting

Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.

Sandeep Raj 4 min read
 

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Lose Fat Fast & Get Lean With The Rowing Workout! 

The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Lose Fat Fast & Get Lean With The Rowing Workout! UR The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Besides, you can work out while watching your favourite TV show or while having a chat with your workout buddy. Perfect for toning muscles, weight loss and boosting stamina, the rowing workout is indeed a fitness game changer! So if getting rid of extra fat and boosting your overall health is what you want, the rowing workout can definitely help you! Here’s why. Good aerobic exercise: Cardio or aerobic exercise is suitable for any age group as it leads to faster weight loss, a stronger immune system and an increase in stamina. Also, as rowing involves flexing of several muscles, oxygen intake is increased and endorphins are released which help you to have a sound sleep at night. Upper body workout: The workout involves constant stretching of the deltoid muscle in the shoulders, triceps in the arms, the erector spinae muscles in the lower back, rhomboids in the middle back and the trapezii in the upper back. So undoubtedly, the rowing machine helps to give you a chiselled upper body! The benefits of a strong back and shoulders will eventually improve UR posture and reduce back pain too. Also, since you need to maintain a stronger grip on the oars, you also develop sturdy hands and wrists. Lower body workout: Another significant benefit of the rowing machine is that it provides an excellent workout for UR lower body. The main leg muscles that get strengthened are the buttocks, calves, hamstrings on the upper back of the thighs and the quads in the upper front of UR thighs. Besides, resistance training on the rowing machine is an easy way to maintain balance and flexibility. Low impact cardio: For those who are overweight or suffer from joint problems and find it difficult to try weight bearing exercises that include running, walking or hiking, the rowing workout is a good alternative. This is because the rowing workout is done while sitting and it is non-weight bearing. Therefore, it applies less stress on the joints as it is a low impact cardio exercise.

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How To Get A Superb Workout Without Leaving Your Bed! 

It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the comfort of your bed. You can now indulge in some more snuggle time, without giving up on your exercise. Yes, you read that right! If you are feeling lethargic to hit the gym or find it tough to even do aerobic exercises at home these easy workouts will not only help you lose weight but will tone UR body as well!   How To Get A Superb Workout Without Leaving Your Bed! UR It’s time to swiftly bid adieu to your laziness! Here’s some good news for those of you who love the comfort of your bed. You can now indulge in some more snuggle time, without giving up on your exercise. Yes, you read that right! If you are feeling lethargic to hit the gym or find it tough to even do aerobic exercises at home these easy workouts will not only help you lose weight but will tone UR body as well! Russian twists: This exercise is undoubtedly a blessing if you are looking to reduce your bloated abdomen. What’s more, you can do this exercise by sitting on UR bed. Apparently, this exercise took its form during the Cold War period in Russia. It is helpful in reducing the risks associated with cardiovascular diseases and also helps reduce the extra fat in the abdomen within a few days. All you have to do is sit in such a way that your knees point toward the ceiling; stretch both your arms and while concentrating on UR breathing twist your body towards the right, come back to the original position and then twist UR body towards the left. Do this for about two minutes on a regular basis. Push-ups: You don’t have to get out of bed to do push-ups. Although you might hate it, certain type of push-ups help to prevent lower back pain, bolster your cardiovascular system and also enhance your arms, shoulders, core and legs which in turn corrects overall body posture. Ensure you do at least 20 reps with your tummy tucked in with your knees stretched. Butterfly crunches: One of the best exercises that don’t require any equipment, butterfly crunches can help you build a strong abdomen. Some fitness experts even state that you can get six packs with this exercise! The catch is to do this exercise regularly for a month. Sit and drop your knees wide open; make sure the soles of your feet come in contact with each other. Now, lie down without any change in the first step. Crunch up and lean back - continue this exercise for 25 reps. Scissor kicks: This exercise helps you maintain the right posture, balance, and stability because it works on UR deep seated muscles. However, scissor kicks can be quite challenging. Lift both UR legs up with your knees slightly bent - raise your left leg up to 45 degrees while keeping the right leg in the air. While you bring down your left leg to its position, lift your right leg up. Ensure you take deep breaths when you do this exercise. To see some positive results continue to do at least 20 reps for about a month.

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Body, Expert advice

Fab Exercises To Get Rid Of Flabby Thighs! 

For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.

K.Vijay Simha 3 min read
 
Body, Expert advice

Superb Exercises To Help Improve UR Flexibility! 

Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.

UR 3 min read
 
Body, Expert advice

Prevent Injury: Easy Wrist Exercises For Computer Users 

Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.

K.Vijay Simha 4 min read
 
Body, Expert advice

Best BOSU Ball Exercises For The Ultimate Full-Body Workout! 

If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.

K.Vijay Simha 5 min read
 

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