Get started walking at home with this complete workout by Leslie Sansone. Warm up followed by workout then cool down recovery ending with stretching.
Video Rating: 4 / 5
Work up a sweat and burn fat and calories with this 30-minute workout. This workout uses high intensity exercises to get your heart going, followed by lower …
Video Rating: 4 / 5
The Exercise ball is one of the best and unique fitness tools that is out there today. It is also one of the least utilized pieces of equipment. Aquilino Cosani, an Italian engineer, first manufactured the ball to be a toy back in 1963. It wasn’t until a physical therapist, Mary Quinton, utilized the ball for children with neurological disorders. The exercise ball did not make it to the US until the 1970 and it seems that the general public is just starting to get aware of its benefits.
What makes the Exercise ball so effective is that it forces the user to use many stabilizing muscle to balance while performing the exercise. This means that more muscle fibers are firing, you are burning more calories and because of the position that you are usually in, it puts a lot of emphasis on your core (rectus abdominis, lower back, transverse abdominis, internal and external oblique’s.) And everyone seems to want to have tight abs.
The reason why I wanted to write this article was for one of two reasons. To hopefully motivate to try the exercise ball the next time at the gym or to try an exercise on the stability besides crunches. That is what I meant when I previously stated that this was one of the most least utilized pieces of equipment at the gym. The exercise ball happens to be one most dynamic pieces of equipment at that gives you a huge range of exercise options.
One example would be a basic squat. Position the exercise ball between your lower back and the wall. Move your feet out about 8 to 12 inches. When you squat you want three 90 degree angles. These 90 angles are at your hips, knees and ankles. Your shins and upper body is to be perpendicular and your thighs parallel with the ground.
If this sounds too easy add dumbbells for weight. If adding dumbbell weight is still too easy, extend one leg out and perform single leg squats. There are few people that I know who have the leg strength for this exercise.
A pushup is another exercise that there are multiple options that can per formed with an exercise ball. You can perform this exercise with your hands on the exercise ball and feet on the ground. Added difficulty would be to place your feet on a bench and keeping your hands on the exercise ball.
You can also place your hands on the ground and feet or knees on the exercise ball. To add difficultly you can try diamond push-ups or traveling push-ups. Traveling push-ups is where you move side to side while performing the push-up. You start by doing a normal push-up and then at the top, move the left hand to the right. The right hand then goes out further to the right. You would perform another push-up and move back to the left by moving your right hand to the left and then the left further to the left.
These are just two small examples. There are many, many more. I would like to invite you to do some further investigation on this and try a few of the exercises out. There are thousands of examples out there. The benefits will be a stronger core, possibly quicker weight loss and make your body more functional and less prone to injury.
If you would like more information on the exercise ball or fitness related material please visit http://www.tightabsblog.com If weight loss is a goal and you interested in getting those tight abs, exercise is only half the battle. You need a diet plan to achieve your goal. http://dietabs.net may have the answers for for you.
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Being overweight is something that most people struggle with at some point in their lives. This makes use of an infinite number of diet plans available in today’s society. Start a diet high in fiber may be a good way not only lose weight but also improve health. The fiber is a group of food substances present in plant foods, which can not be digested by digestive enzymes. However, there are some types of fibers are attacked by the intestinal microflora and then absorbed.
Foods rich in fiber should be a fundamental part of the diet because they provide energy and contain important principles for health, including vitamins and minerals. They also have very little fat and calorie content is similar to that greasy meat. Eating foods rich in fiber can help control obesity and prevent ingestion of fats because they provide the body with a great sense of satiety. The reason lies in its ability to absorb water, causing swelling and fill the stomach.
Thus diets containing a fairly high percentage of fiber get to reduce body weight and eliminate the anxiety of state the constant feeling of hunger, especially soluble fiber that stays longer in the digestive system. In addition to combat obesity and help control cholesterol, fiber has a key role in constipation prevention and protection in respect certain types of cancers. But this does not imply that we choking fiber. Too high a dose of this component, as is sometimes done as often in the form of bran or whole grains, may interfere with calcium absorption or cause intestinal problems such as diarrhea, flatulence, heaviness, etc..
The recommended dose of fiber is 20 to 35 g per day. There are two types of fiber: soluble and insoluble. You need to consume a little of both. Some sources of soluble fiber: peas, lentils, oat bran, barley, apples, oranges, carrots, peaches, beets. Some sources of insoluble fiber, oat bran, fruit skins, whole grains, cauliflower, whole grain breads, wheat bran, whole grain pastas. Soluble fiber helps regulate blood sugar levels, lower cholesterol and removes toxins, among other benefits. The non-soluble, helps prevent varicose veins, hemorrhoids, colitis and constipation.
Lowers cholesterol levels and prevents the formation of gallstones. Fiber is found mostly in plant foods, some more and fewer. Some fiber-rich vegetables are spinach and chard. Also legumes such as chickpeas, lentils and beans also have amino acid and polyunsaturated fatty acids, a huge amount of fiber which makes them suitable complement to any diet. Some fruits such as kiwi, plums or grapes possess substances having laxative in its composition which can be used, in addition to its fiber content, its accelerating effect on intestinal transit.
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