Here is a simple flexibility routine that stretches all major areas of your body and offers plenty of room for modification. Perform this ten-minute sequence at least once a day for two weeks and you'll start to see the difference in your body's flexibility.
Hold all stretches for a minimum of ten seconds.
Do not bounce or pulse, and do not stretch beyond your comfort level.
If you feel pain, stop immediately and consult a medical professional.
1. Stand with your feet about shoulder-width apart and your arms resting comfortably at your sides. Take a deep breath and raise your arms above your head as you inhale. Exhale as you bring your arms down. Repeat this movement four times.
2. Bring your right arm up overhead and bend your elbow. Take your left hand and place it on the right elbow and gently press back and hold to stretch the triceps. Repeat the movement with the opposite arm.
3. Bring your right arm across your chest as though you were hugging yourself. Use your left hand to gently press the upper arm against the chest and hold. Repeat the movement with the other arm.
4. Raise both arms over your head, lace your fingers together with your palms facing up, and press toward the ceiling.
5. Bend forward at the waist, only as far as comfortable, and let your arms hang down and hold.
6. Kneel on your hands and knees, lower your head slightly, and pull in your abdominal muscles as you round your back up like a cat and hold.
7. Lie face down on the floor with your palms flat on the floor near shoulder-height. Gently lift your upper body up only as far as is comfortable for you and hold.
8. Sit on the floor with both legs extended in front of you and feet slightly more than shoulder-width apart. Lean forward as far as comfortable while keeping your back straight, place your hands on the floor between your legs and hold.
9. Gently roll backwards until you are lying on your back. Bend both knees so your feet are flat on the floor. Place the ankle of the right leg just above the left knee. Lift the left leg and gently press back the right leg and hold, stretching the hamstring and gluteal muscles. Repeat on other side.
10. Extend your legs flat on the floor and extend both your arms over your head. Tense your body from head to toe for a count of five. Release; then repeat. When you are finished, roll on your side and push yourself up from the floor.
By Carol Wiley
Wog It Off
What is wogging?
Wogging is a combination of walking and jogging. It is one of the easiest ways to take your walking routine to the next level.
How do you do it?
Just watch a child. Children naturally wog, they walk for a bit, then start to run for awhile, when they get tired they walk again.
Why wog?
There are many benefits to adding a little wogging to your walking routine.
Wogging burns more calories, improves your heart health and may even ward off osteoporosis. According to the experts at Runner's World Magazine, just by adding a few minutes of running, you can increase the amount of calories you burn, build stronger bones and boost your overall level of fitness.
A "wog" program works best for someone who has already been walking at least 30 minutes consistently several times per week.
Here's a six week wogging program.
Week 1: Walk 4 minutes, jog 2 minutes. 4 times. Total time 24 minutes.
Week 2: Walk 3 minutes, jog 3 minutes. 4 times. Total time 24 minutes.
Week 3: Walk 2.5 minutes, jog 5 minutes. 4 times. Total time 30 minutes.
Week 4: Walk 3 minutes, jog 7 minutes. 3 times. Total time 30 minutes.
Week 5: Walk 2 minutes. Jog 8 minutes. 3 times. Total time 30 minutes.
Week 6: Walk 2 minutes, jog 9 minutes. 3 times. Total time 33 minutes.
A light jog is easy, just like walking fast. Be sure to run with your shoulders back and your arms loose. Don't clench your fists. Keep your head up and your eyes focused in front of you. Before starting any new fitness program or routine, experts advise checking with your doctor to be sure you have no limitations.
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By Julie Burton
Finding Exercises for Belly Fat - Which Ones Work Best For Reducing Belly Fat
Dieting has become an extremely popular thing to do for many of us in America. We are all experiencing weight issues that displease us or just trying to keep our figures in place. If you are interested in exercises for belly fat you need to know where to find them and what would be most effective.
First to find exercises for belly fat you can search online, buy books, or videos that offer up exercises. You have many choices in exercises for belly fat. The most important is that you are working on the abdominals more than any other area of your body. Sweating can be an effective way to lose weight such as cardio exercises or riding a stationary bike, but those exercises are not going to pinpoint your belly fat. It is more for the entire body and therefore you will not see as much results in the belly area that you would like.
So for finding exercises for belly fat you need to have something that will pinpoint that area of your anatomy. These exercises can be yoga, tae bo, swimming, and running. While they will all help you lose weight you will find that these exercises for belly fat also require you to work on the abdominals.
The most successful belly fat exercises are going to be a combination of stretches that work directly on the muscles as well as some type of exercise like running to keep you trim all over. If you are uncertain if an exercise will work for what you need you can seek a doctor or nutritionist to help you find the exercises you need to work on your belly area. Another thing you can do of course is join a gym class to see what exercises they work on for the belly region.
If you wish to work out at home, crunches in which you use a ball or towel to get more movement in the abdomen are a great exercise. You will find you are using the muscles and therefore the belly fat will start to firm as you work off the excess weight in other exercises.
By Max Suther
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