Why Sex is the Best Full Body Workout

Why Sex is the Best Full Body Workout

Are you tired of cycling, weight lifting, aerobics, and running because they don’t work for you? Well, here is some excellent news for you: sex is the ultimate body workout!

Most workouts are tedious, tiresome, and expensive at times if you compare them with sex. Is pleasure guaranteed if you lift weights and run every day? Do you have the discipline to work out regularly? If that’s your case, you can turn sex into your favorite training routine. By far the most pleasurable workout, sex is really incomparable to other workouts.

Most people make love because they want to have fun, and little do they know that they’re actually exercising. More so often, you often hear people complain of tiredness after sex.

The reason why most people don’t consider making love as a full body workout is that they forget how much effort really goes into this enjoyable activity. If all the exercises would so fun like this one, imagine how physically fit everyone could be!

According to many studies, because sex engages all body muscles, some really consider it the ultimate training for both body and mind. As awkward that may sound, this alone should give you a reason to spend more time between the sheets!

Interesting Things You Should Know About Sex

Interest Things About Sex

According to a study conducted by the University of Montreal, women burn approximately 69 calories during an average sex session. Besides, if you thought sex is only a workout for women, you are wrong because most men consume about 100 calories during intercourse.

The body has 657 muscles, and you need to exercise all these muscles in order to stay healthy.

For instance, golf exercises 137 muscles, break-dance 133, texting 38, and crying uses 17 muscles. Also, most workout routines usually don’t involve too many muscles, but sex, if done correctly, can exercise all of them. Is it any wonder then that sex is so awesome?

Besides, even though some people refer to the penis as the man’s love muscle, to many people’s surprise, the penis doesn’t contain any muscles.

With each minute you spend engaged in sexual intercourse, you will burn approximately 3.6 calories, which is a higher number of calories you consume while walking. Finally, the best thing about sex is that you’ll rarely feel that you are exercising because of the pleasure involved in it.

Benefits of Sex

Most people look for a suitable workout routine to benefit from improved sleep, to stay physically fit, reduce stress, improve productivity, and reduce the chances of sickness. Sex, done regularly, allows you to enjoy all these benefits. Below, you'll find out what are the best advantages to having great sex.

Benefits of Sex

Improved heart health

Just like other physical activities, good sex is great for your heart. People who have sex more frequently have fewer chances of suffering from cardiovascular diseases such as heart attack and stroke. By increasing the flow of blood leading to improved heart activity, sex burns a lot of calories and helps to keep your weight in check.

Better sleep

If you experience sleep problems, having sex could be very beneficial to you. If you think an intense gym session can do the trick, wait until after you have sex. Sex will make you instantly feel like sleeping. As soon as you have a fantastic session with your partner, you’ll sleep like a baby.

How come good sex makes you sleep so rapidly?

Well, when having an orgasm, a prolactin hormone connected to sleep gets released into the bloodstream. For women the levels of estrogen in the body also goes up, which also leads to better sleep.

Stress reduction

You have probably heard people advocate for exercise as a way to reduce stress. In addition to being more pleasurable than working out, according to a recent study conducted on 46 people, sex can alleviate stress before public speaking.

If done correctly,  this specific “bedroom training” can do miracles because of the movement of hips during sex release tension and stress. Making love lowers not only the level of cortisol the body, but it also boosts the level of oxytocin. If just a hug can calm you down, imagine what effect sex can have! You can only try for yourself and share the results with us!

Boosts your immune system

People who frequently have sex have better protection against viruses and germs. Sex increases the number of antibodies in the body thus strengthening your immune system. To avoid falling sick often, have more sex, and you'll definitely become healthier.

Reduced risk of prostate cancer

Men who ejaculate over 21 times a month compared to those who do so about four times are less likely to suffer from prostate cancer. Cancer is a dreadful disease, so it’s important to try and prevent it by any means possible. If you want to reduce the chances of developing prostate cancer, it's recommended to spend more time between the sheets.

Skin that glows and looks younger

If given an option, we would all want to stay young forever. Besides getting wiser as we age, most of us are not happy when our skin begins to show signs of old age. Some people exercise a lot to stay young-looking, but sex can also help a great deal.

If you are dying for that smooth skin, you can easily achieve it through making love. Last but not least, sex promotes not only glowing skin, which is a result of reduced stress and improved blood flow, but also comes with long-term health benefits.

Best Exercises to Be Bedroom Fit

Now that you have learned about the benefits of sex, it’s time to find out which exercises can help you improve your sexual experience. We all want to be great in bed, but how many of us actually know what it takes? If you want your sexual performance to improve, you don't really need to take Viagra!

Best Exercises to Be Bedroom Fit

By exercising regularly, you can turn into a real beast in bed. Below you’ll  find suggestions on how to speed up this process.

Weight lifting

Have you always wondered how you could become a bedroom athlete or Olympian? It’s easy, train like a professional! Because lifting weights leads to increased production of testosterone boosts male libido, most doctors will also advocate for strength training as a means to improve sex drive.

Recent studies have confirmed that there is a link between increased levels of testosterone in the body when people are engaged in strenuous exercises. For performing in the bedroom like an Olympian, you need a strong upper body.

To reach your goal, it is advisable that you do crunches, sit-ups, and push-ups. You mainly use the muscles in the upper part of the body during intercourse, so building muscles through these exercises will definitely make you a better lover!

Kegels

Named after a physician known as Arnold Kegel, Kegel exercises are another excellent exercise for men who want to achieve the best performance in bed. As an exercise, Kegel increases endurance and leads to the toning of the pubococcygeus muscles which help you to control the flow of urine. Besides, doing Kegel exercises also strengthens your pelvic muscles which significantly improves your sex life.

Additionally, Kegels can also be used to delay ejaculation. To perform these exercises, begin by interrupting your urine flow. If you start doing this every time you go the restroom, you'll soon be able to squeeze your PC muscles any place and any time.

How To: Hold the muscles for about 10 seconds before you relax, and do as many repetitions as possible. As a result, you will  have better control of ejaculation if you know when and how to contract these specific muscles.

Yoga

Nowadays, yoga has become quite a trendy workout almost anywhere you go, and most people do it for health purposes. Besides, you can also spice up your sex life by learning new sex positions.

How To: You can practice the peacock pose, shoulder stand, and the bow pose. Also, yoga will increase your flexibility, and your muscles and bones will grow stronger. With such mind-blowing effects on both your health and sex life, yoga promises never to disappoint you!

Fast walking

Brisk walking is a great exercise that helps you maintain healthy blood flow and favors the elimination of fatty tissues by activating the blood circulation. Besides, some studies found that aerobic activities burn more than 200 calories daily which in return lower the ED risks.  Among other vigorous activities, brisk walking and running make your body release endorphins, which in return will boost your sexual performance and relax you.

When you do fast walking, blood vessels such as arteries and veins will become a lot clearer,  and this will make your erections longer and stronger. As stated in this Harvard research, aerobic exercises also lead to lower rates of erectile dysfunction, so why integrate brisk walking into your daily life?

Swimming

As having sex, swimming is an activity of strength and endurance and introducing it to your weekly workouts will improve your sex life.

If you really want to improve our ability to perform in bed at a quicker pace, swim at least three times a week for about 30 minutes a session. Besides, fat loss will also promote the development of six-pack abs,  which in return will make you look more attractive. As a direct result of swimming, an increasing number of people will become more attracted to you, and this will definitely boost your sexual performance.

Best Sex Positions as an Exercise

Best Sex Positions

Missionary position

Most people consider the missionary position to be boring or a position you get into when you feel lazy or tired. Despite all those beliefs, Missionary can be a great workout!

For obtaining the best results, you have to engage enthusiastically in performing this activity, as your core muscles will start burning excessively. Being a workout which requires core strength, the back and forth thrusts will get certainly improve your overall physical health.

When in this position, you’ll feel a lot of pressure on your abs like you would feel when doing sit-ups exercises. Also, if you focus on lifting the pelvis, this can quickly become a great butt workout. Unlike running and weightlifting, the Missionary won't make you feel like giving up, and it will also bring you a lot of satisfaction at the end of each session.

Doggy style

Doggy style is a favorite sexual position for many people.

Besides being an excellent workout for the upper body, both men and women benefit from adding this to their sexual intercourse.

Firstly, a woman's core gets engaged when the penetration happens from behind. Secondly, because she stays on her fours, the man uses his glutes and quadriceps to perform in this position properly.

Also, women can touch the wall rather than the bed to increase muscle tension. No matter what you decide to do, you can always get creative while reaching your sexual health goals.

Cowgirl

Everything about this position sounds like it was built to awaken your wild side, but Cowgirl can also be an excellent workout for legs, core and back muscles. Depending on a woman's flexibility, this sex position engages her lower abs and butt, and also makes a woman's pelvic muscles flex. You can easily get creative if she lies on the floor or bed with her legs bent back.

Lotus

Because most people encounter some difficulty in trying to engage in the Lotus, this position is not quite common.

First, to be able to perform satisfactorily and support the physical demands, which this sexual position involves, a higher level of fitness is required. Similar to the missionary position, the Lotus is a passive sex position which in fact exercises the same muscles as those during the cowgirl style.

In practice, it is advisable that you try this position as often as possible because it will not only engage your glutes during thrusting, but it will also be beneficial for your core. The lotus sex position is one that involves many unused muscles, so make sure you find a comfortable position, and just take advantage of that close physical contact.

So, that's how you turn sex into a full body workout! If you're not convinced that sex involves all muscles, just try it tonight!

Also, most often sexual intercourse goes unnoticed as a workout session and also boosts the level of intimacy between partners. Why not forget about weightlifting and running, when keeping yourself healthy through can be so much fun?

7 Ways CBD Oil Can Benefit Athletic Performance

7 Ways CBD Oil Can Benefit Athletic Performance

CBD has gained a lot of respect in the fitness sector as a performance-enhancing treatment and also for its use in post-workout recovery, which reduces muscle fatigue and prevents tissue injury. Whether in the form of muscle building, weight loss, or enhanced physical performance, all forms of physical exercise have positive effects on the body.

However, intense physical workout also has the potential to put stress on the joints and muscles, which is why it's important to establish an effective workout treatment that enhances performance and reduces tension in the body.

Used as a mild relaxer, CBD oil has excellent benefits used as a post-workout supplement, especially for serious athletes and fitness enthusiasts. The non-psychoactive compound is used widely in the fitness sector for its soothing effect and its ability to prevent pain and inflammation.

READ ALSO: The A-to-Z Guide of CBD Oil: What, How, and Why

Let's take a look at 7 other ways CBD oil can enhance athletic performance:

1. Reduces Stress Hormones Released through Physical Activity

physical activity

This fact may come as a surprise for some people, but physical activity can increase the level of stress hormones such as adrenaline and cortisol. Physical activity causes the entire body to work harder than usual, and that includes the adrenal system which releases hormones to prepare the body for working out.

By rapidly preparing to give the brain and muscles maximum energy, high blood pressure, dysfunctions in the metabolic process, and general fatigue take over the body.

To counteract this type of stress reaction, CBD has a calming effect on the adrenal system and disengages the fight-or-flight response to allow the body to relax. When there are lower amounts of stress hormones in the blood, performance is likely to improve as well as post-performance recovery.

2. Powerful Pain Reliever

Pain is a common element of intense workouts, and, in order to continue a long-term exercise routine without generating too much physical pain, it’s important to add pain relief into your workout recovery. CBD Central promotes Cannabidiol as a pain reliever, but it also has the benefit of promoting healing so that the user doesn't suffer tissue damage over time as a result of numbing the pain. When used daily, it reduces pain and also keeps you functioning at best without inflammation, irritation, or pain that is attributed to exercise.

3. Insulin Sensitivity Promotion

For anybody who works out as part of a weight loss program, metabolic processes can sometimes make it harder to shed the weight regardless of the effort you put in at the gym. Insulin sensitivity is one such problem that encourages storage of excess fat in the muscles and liver and losing weight becomes even more of a challenge. CBD oil regulates insulin sensitivity to encourage normal metabolism, and this reduces the chance of developing diabetes and other weight-related conditions.

insulin sensitivity promotion

4. Cortisol Reduction

The stress hormone cortisol can have very destructive effects when released in large amounts into the bloodstream. Aside from raising your stress levels, cortisol also causes muscle breakdown, sleep disorders, high blood pressure, among many other problems. Unfortunately, high cortisol levels often go hand in hand with anxiety issues, but CBD reduces the amount of stress-related hormones that get released, and encourages anti-anxiety effects to appear by blocking the mechanism that releases stress hormones, and determines the release of calming hormones like anandamide.

5. Reduces Fears & Anxieties

Athletes are among the most anxious people, especially before an event. CBD is known for its anti-anxiety effects, and one way that athletes can benefit from its use is by managing intense feelings of anxiety, especially if there are lingering fears about performing in an event. The pressures of high performance can cause intense feelings of anxiety, which if not treated correctly, can reduce your overall performance and hinder your ability to use all your skills and energy.

There's a lot of research targeting social anxiety and how CBD can be used to manage anxious and fearful states. In general, CBD acts on all feelings of anxiety and fear to induce a sense of calmness that allows people to function better – and this includes sports performers.

6. Helps in Weight Management

weight management

Cannabis is traditionally known to cause the munchies and naturally, this has raised concerns among people who worry that CBD products can lead to weight gain. In reality, you only experience food cravings when under the influence of THC, which is not present in CBD, and truth be told, not all people experience the munchies when using cannabis. However, it's important to stress that CBD regulates CB2 receptors in a way that encourages proper weight management. Current research directly points to a link between the endocannabinoid system, CBD, and weight management.

7. Provides Restful Sleep

If getting rock-hard abs is your plan, then you're going to need a lot of quality shut-eye every night. What's important about sleep is the fact that it allows the body to build itself and heal from the workload exerted on it the previous day. So how does CBD improve sleep? Again, this has to do with brain receptors that regulate sleep patterns and determine the quality of sleep. In this case, adenosine receptors can prevent restful sleep when activated by THC or caffeine, but in moderate doses CBD reduces brain function and induces rest, making it possible to sleep through the night.

What type of CBD is best for you?

CBD oil

When using CBD, you have the option of applying ointments for muscle and joint pain, using tinctures for anti-anxiety effects, or vaping if that's your thing. The method you use to take CBD can determine how you feel the effects, and to what extent the treatment helps you.

There are also a few other factors to consider like the extraction process, which to a large extent determines how powerful the product is.

Generally, extraction methods that use CO2 are thought to be more effective as the plants’ trichomes remain intact, and the oil retains much of its purity. Remember, CBD oil gets preserved through high pressure, low temperatures, and CO2.

Because hemp plants grow in different environments, it's worth looking into the plant’s origins, as this will give you a better idea of what to expect.

Bear in mind that some low-level strains might get sold at a lower price, but they may also contain high levels of soil contaminants like lead and mercury. Heavy metals are destructive when consumed in any fashion, even in CBD, so avoid shady deals online.

The last thing worth looking into is bio-availability, which means the amount of pure CBD entering the bloodstream. When ingested through a tincture or vaped, CBD enters the body in higher amounts than you get from say, topical application.

Again, this goes towards your reason for using the product, but for quicker and better effects it's probably a good idea to get it into the body through vaping, smoking, or if you are serious about not losing any amount, there's always rectal absorption which gets administered through a suppository.

But if you find it a challenge to get your body to absorb CBD following these recommendations, then it's possible to enhance the experience by mixing it with turmeric and black pepper. On the plus side, is that you can really get more of the oil into the body, but the downside, you might find the taste unpleasant.

The beauty of CBD is that it works in all areas of the body to enhance performance, reduce anxiety, prevent illness, and increase productivity. When used as part of a workout recovery supplement, it can improve performance over time and allow athletes to reach a higher potential.

Know How to Get Relief from Back Muscle Spasms

Know How to Get Relief from Back Muscle Spasms

Nobody likes to get muscle spasms, period.

It can be downright painful, sometimes even inducing nausea. You might have injured yourself some time back and wondering why suddenly you have pain in your back – it is all tensed up.  Not only your back suffers, but you can also experience muscle pain in your neck, in your hips, legs; anywhere.

Spasms usually do stem from your muscles but sometimes they can be as a result of other things too, like disc herniation. Then the muscles try their hardest to become stabilized in the affected area to try and prevent you from moving in a certain way to cause even more damage. Dr. Jeffry Katz is an associate professor at the Harvard Medical School and also a co-director of a spinal center. He says in his book called Heal Your Aching Back; that the automatic tightening we feel in the back, spine, neck, etc. is a reflex that we can’t control consciously, and sometimes we are not even aware of this; it is only when we start feeling the related pain. Unfortunately, muscle spasms in the back and other places on the body can also be as a result of stress in our lives; work stress, physical stress, emotional stress, etc.

Do you need help with your Back Pain?

It is a known factor that stretching is the best medication for back muscle spasms. Even though muscle spasms aren’t serious, contractions clamp down on the blood vessels through which a lot of substances pass in the body, such as oxygen, nutrients, and waste disposal. These become limited because the contractions are clamping down on the blood vessels. Finally, acidity builds up in the muscles and we know how that can hurt. And to relieve it, the muscle needs to be relaxed. Apart from stretching, hot baths, massage and hot packs also do the trick because those blood vessels then become dilated and speed up the tissue repair. Look at these great muscle relaxers.

If you don’t want to go the natural route in dealing with back muscle spasms, there are the conventional medications which are designed to interrupt blood vessel contractions of the muscles which cause spasms. You can see your doctor for this. Ultrasounds might help, anesthetic injections or visits to the physiotherapists where electrical stimulation to fatigue the muscles are given, enabling the muscles to relax.

As far as natural goes, don’t forget to try essential oils too.  You apply them to your skin and they are excellent for inflammation with positive effects because they also help with blood circulation.

What about supplements for Back Pain and Spasms

Sure, Epsom salts and magnesium are wonderful for muscle spasms. In fact, a deficiency of magnesium in the body shows up as muscle pain, leg cramps, and fibromyalgia. Just letting your feet soak in an Epsom salts bath, you increase the internal magnesium levels, so essential for your muscles to work properly. Remember, too that exercise helps because it keeps the muscle loose and reduces all that inflammation.

Here are some more:

  • Glucosamine and Chondroitin, both of which occur naturally in the body, around the joints and cartilage
  • Vitamin D – excellent for back pain, and a deficiency is known to make it worse.
  • Devil’s Claw, known to be excellent for reducing flare-ups of chronic lower back pain.
  • Omega-3 Fatty Acids helps a great deal for inflammation which causes back pain.\
  • Turmeric – highly inflammatory.

Some swear by alternative treatments such as acupuncture, chiropractic, physiotherapy, and yoga

Acupuncture has a large body of research which shows great effectiveness for back pain. It has a great ability to release spasms and to relieve muscular tension.  It works on normalizing the points within the body, to allow for balance. Physiotherapy helps to reduce inflammation and to reduce pain and Chiropractic works to determine the cause of the pain which can include x-rays or MRI. Always just make sure you visit licensed professionals!

Finally, eat plenty of real foods that contain calcium, such as canned fish, particularly pink salmon and sardines Eat plenty of the dark, green veggies, seeds, and nuts as well as fortified tofu. Some yogurt with a banana supplies you with calcium, potassium, and magnesium to help with muscle cramps.

Just remember to keep calm, and back off ill-treating your back.


 

13 Effective Workouts to Crush Your Fitness Resolutions

13 Effective Workouts to Crush Your Fitness Resolutions

Modern society has made people less and less concerned about health, and going to the gym has nearly vanished from our daily routines. Nonetheless, this doesn't necessarily mean that you're doomed to live a sedentary life.

This article will introduce you to the principles of how to crush your fitness resolutions from home with 13 effective workouts.

To maintain a healthy body in the comfort of your home, you will learn how to get rid of your stresses and worries by investing a few minutes in keeping you fit any time and anywhere you want.

1. Squat

The squat is indeed one of the most straightforward exercises. No matter where you decide to train, the squat is the movement you should regularly do to be in good shape. This exercise is perfect for the back, upper thigh muscles, and buttocks and the way to do it is uncomplicated. You need to prepare a small space and follow the instructions below.

squats

How to do:

  • Stand straight and place your feet shoulder-width apart while both hands stay loose.
  • Push buttocks backward and gradually lower the body to the squatting posture, and simultaneously take a deep breath. Extend your hands in front of you to help keep your balance.
  • Gradually stand straight again and breathe out at the same time. Do 3 sets with 12-15 reps per set.
  • While doing the squads, the knees should not exceed the tips of the feet.

Note: Always squeeze your abdominal muscles to keep your body in balance. Keep your back straight, and breathe evenly and adequately.

2. Plank

Plank is the easiest and most effective home exercise for our belly muscles. If you want to lose belly fat, this is a valuable exercise. Only 60 seconds per day to practice a plank can make your belly muscles firm, and if you increase the frequency to 2 -3 reps per set, results are guaranteed to appear even quicker.

Plank affects the overall abdominal muscles, firming the skin along the way. Plank isn’t hard to perform, but its technique needs to be executed correctly.

How to do:

  • Position your body on a flat floor.
  • Put your elbows and wrists against the ground to create a 90-degree angle to the chest and floor.
  • Straighten your back with two feet touching the ground.
  • Straighten the body as your entire upper part is parallel to the ground.
  • Hold the posture 60s (the first time can be 30s and then gradually increase to 60s).

3. Wide Grip Push-ups

Regular push-ups not only help improve your health but also enhance your quality of life and make you happier. Wide grip push-ups help develop the chest and hand muscles and boost the metabolism.

As you engage in this exercise, your body temperature increases, which supports digestive processes and metabolism to burn calories and provide energy. If you incorporate push-ups into your workout routine, this alone will make you lose weight faster.

How to do:

  • Put two hands on the floor, and create a distance between them which is greater than the shoulders, and keep your legs straight.
  • Lift your hips so that your heels and shoulders lie in a line.
  • Tighten the buttocks and abdominal muscles.
  • Slowly stretch your elbows and lower the body while taking at the same time a deep breath until your chest is close to the ground, and the arms and forearms form an angle of 90 degrees.
  • Push against the floor and gradually lift the body to the starting posture while you simultaneously and slowly breathe out.
  • Repeat the movement for several sets with 20-30 reps per set, with a 50-60 seconds interval between each.

In addition to burning calories and fat, push-up exercises manage to produce mood enhancer hormones, like endorphins. Therefore, a daily routine of push-ups will make you feel happier.

4. Decline Push-ups

How to do:

  • Prepare a chair about 0.5m in height.
  • Put 2 feet on the chair, two hands down to the floor, lift the hips and let the weight of your body sink into your hands.
  • Perform push-ups until the face is near the floor and stop for 1 second.
  • Lift the body back to the starting posture then repeat. Remember to take a breath correctly while performing this exercise.
  • Do 10-20 reps per set.

5. Close Grip Push-up

Also known as the diamond push-up, this exercise is perfect for a whole arm and chest muscles workout. Before doing these push-ups, you should start with regular ones, as this exercise is considered quite hard for beginners.

How to do:

  • Start with a push-up posture, legs closed, and your back straightened. The index fingers and thumbs need to be close to each other to make a diamond-shaped form.
  • Perform push-ups in this posture and try to go as deep as possible while you take a deep breath at the same time.
  • Push the body up, and slowly breathe out.
  • Do 10-20 reps per set.

6. Ball Twist (Home Gym For Intercostals Muscles)

Doing a ball twist requires a flat floor and a wall, so you can easily practice this at home. This exercise has the most impact on the intercostal muscles and helps you achieve a firmer waistline.

ball twist

How to do:

  • Sit down and stretch your legs in front of you.
  • Keep your back straight and lean against the wall or maintain it in a vertical position.
  • Hold a ball in front of the chest with both of your hands.
  • Take the ball from right to left, and always keep your hands high in front of your chest.
  • Do several sets with 15 reps per set.

7. Table Top Leg Extension

This exercise affects the thighs and lower abdomen the most. Besides this, not only does this exercise help train the body’s strength but also it also burns the lower abdominal fat effectively. Therefore, doing this exercise on a regular basis will bring you a much firmer belly.

How to do:

  • Start with a 4-leg table posture with two hands and two knees touching the ground.
  • Lift your right leg straight ahead of your face while kicking your left leg straight backward.
  • Keep the posture for several seconds.
  • Switch legs and do 10 reps for each side.

8. Lying Glute Bridge

If you are looking for a light exercise at home, you may choose the lying glute bridge. If you practice this movement every day, it will help to “wake up” hip muscles and reduce belly fat very fast, resulting in more flexibility in the hip area. For men, this exercise can be an excellent trick for better love-making.

How to do:

  • Firstly, lie on the floor, knees bent, legs closed. Each foot should be 30-40 cm away from the buttocks.
  • Squeeze the abdominal muscles and press the heels to the floor. Lift the hips slowly off the floor, and hold it there for 2 seconds. Gently lower your hips and repeat.
  • Do 3 sets with 15 reps per set.

9. Glute Bridge Leg Lift

This exercise is somewhat similar to the flying glute bridge one, but it’s a bit harder to do. The glute bridge leg lifting helps to enhance and firm the muscle groups around the buttocks and hips. As a result, this exercise helps control the activity of both hips and thigh bones.

How to do:

  • Lie on your back, two hands parallel to the body, knees bent.
  • Lift the left leg, and then gradually lift the whole hip area. At the same time, you need to breathe out and put pressure on the hip while the right knee, abdomen, and chest make a line.
  • Slowly lower both the hip and the left leg but don’t let the hips touch the floor. Take a deep breath in through your nose while you change the leg.
  • Repeat the same process with the right leg.
  • Do 3 sets with 12-15 reps per set.

10. Jump Squat

Jump squat is a one of a kind cardio exercise that helps to reduce body fat very fast.  Since it makes you sweat out a lot and burn many calories as you jump, it also helps to firm buttocks and thigh areas. Therefore, if you want to tone and improve your thighs and leg muscles and at the same time sculpt a better muscle shape, do not miss this home exercise.

How to do:

  • First, stand straight. Create a distance between your feet which is equal and parallel from one shoulder to the other.
  • Gradually bend two knees and slow the body to the squat posture. The knees shouldn’t exceed the tip of the foot.
  • Put the pressure on the leg, and then jump up as high as possible. Vigorously push the hands upwards at the same time.
  • Go back to the squat posture, and repeat the movements.
  • Do 3 sets with 12-15 reps per set.

11. Jump Lunges

The jump lunge exercise is quite new to many people. It is a combination of knee lunges and jumps, and it helps you burn fat effectively. However, if you are not used to it, you will find that doing these at home will make your legs feel “tired.”

How to do:

  • Start in a straight up position, with the right leg stepping forward. Gradually dip down so that the thigh of the right leg is parallel to the floor, while the left thigh is perpendicular to the floor. Note that the left knee doesn’t touch the floor while you keep your back straight and eyes looking forward.
  • In the lunge position, always keep the neck and back straight. Stand up slowly and jump as high as possible.
  • Go back to the original posture and change legs.
  • Do 3 sets with 12-15 reps per set.

12. Crunch

This exercise focuses on the abdominal area, especially the upper part. It helps to burn belly fat and firm up the abdomen. If you want to build muscles in this area, do not skip this exercise.

crunches

How to do:

  • Start with lying on your back and bend the knees to make a 90-degree angle.
  • Cross your hands together and put them behind the head.
  • Slowly squeeze your belly, push the shoulders and head as high as possible so that your elbows touch your knee. Breathe out at the same time.
  • Gradually settle down and take a deep breath.
  • Do at least 3 sets with 12-15 reps per set.
  • Remember to breathe evenly.

13. Bicycle Climber

Bicycle Crunches, also known as bicycle climber, is considered a great home gym exercise for men who want to build stomach muscles effectively. If you work out regularly and correctly, you can get rid of the fat layer that covers the muscles.

How to do:

  • Lie on your back, with hands behind the head.
  • Lift your upper body until it forms a bent posture.
  • Slowly raise your left knee until it's perpendicular to the ground. Extend the remaining leg until it becomes parallel to the floor.
  • Make your feet look like you’re riding a bicycle as fast as possible. One leg goes in as the other goes out. The more you extend your legs, the more you’re going to fire up your quad muscles.  Do it continuously until you are too tired to continue.

With these 13 exercises, no matter how busy you are with work, you still can improve your fitness performance on a daily basis.

Nevertheless, you should keep in mind that exercising cannot bring great results if you only do it for a short period. You can expect great results only if you are patient and determined to work out on a daily basis.

READ ALSO: The Ultimate Guide on How to Make Your Workouts More Effective


Author Bio: Emily Pham

Emily Pham is a blogger with many years of experience in searching for the best natural home remedies for beauty and health issues. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.

How To Fix Your Slouching Shoulders

How To Fix Your Slouching Shoulders

It’s no secret that most of us spend more and more of our time sitting in front of a computer, at a dinner table, in the car, etc.

On top of that, we tend to sit with poor posture. Typically, shoulders get slouched, and the head sticks out forward. This slouched posture puts a lot of strain on the neck, shoulders and upper back – which eventually can lead to:

  • Painful trigger points in the upper back area
  • Loss of normal range of motion
  • Pain between shoulder blades
  • Low back pain
  • The look of a Hunchback of Notre Dame – Yikes!

Can this be fixed?

The good news is that with simple exercises, stretches and posture habits one can fix their slumped shoulders and gain back mobility.

Stretch #1 – Door Chest Stretch

Stretch #1 – Door Chest Stretch
Why is this helpful?
The Chest muscles (Pec major and Pec minor) tend to be very tight on people with a slouched posture. When these muscles are tight, they tend to pull the shoulders forward. Due to this, releasing the chest muscles becomes essential.

How to do it:

  1. Put one hand on the door frame at a 90-degree angle.
  2. Bring one leg in front and slightly press your whole body forward.
  3. Feel the stretch in your chest muscle and hold it for at least 30 seconds.
  4. Repeat on the other side.

Stretch #2 – Child’s Pose

Stretch #2 – Child’s Pose
Why is this helpful?
The Child’s pose is great for releasing many tight muscles in the mid and upper back including the Lats and Erector Spinae. This pose is also great for increasing the shoulder range of motion.

How to do it:

  1. Get into a child’s pose, and sit back into your hips, while stretching the arms in front.
  2. Slowly breathe as you sink deeper into your hips, feeling the stretch in your spine.
  3. Hold it for at least 30 seconds.

Stretch #3 – Upper Back Extension

Stretch #3 – Upper Back Extension
Why is this helpful?
The upper back extension over a chair is an excellent stretch for increasing the range of motion in the thoracic spine (aka upper back) and opening up the chest and shoulders. The great thing about this stretch is that you can do it at the office at any time.

How to do it:

  1. Sit on a chair with your back fully touching the back of the chair, with your knees at 90-degree angle, and your arms behind your head.
  2. Breathe as you extend your upper back up and over the chair.
  3. Hold your breath for at least 10-20 seconds and do 3-5 sets at a time.

* Be sure NOT arch your low back as you do this extension.

Lastly, Correct Your Posture

It’s important to understand that no matter how many stretches and exercises you do if you don’t fix your posture, you will end up at square one all over again.

Our muscles and connective tissues adapt to the postures which we habitually form over the years.

That is why it’s imperative for you to be aware of your posture when sitting and standing.

3 Posture Tips For Sitting

  1. Be sure to elevate your computer so that it’s roughly at your eye level. If you always have to look down (at your computer), you will most likely round your shoulders and get into a slouched position.
  2. Get low back support. To maintain a good posture, you want to have a neutral spine position at all times. To do so, you can place a towel in the “small of you back” area, or get a lumbar cushion to support your low back.
  3. Take Breaks every 30 min. Our bodies are naturally designed not to sit too much in the same place. Because of this, we need to move around, stretch and change positions regularly so we can ensure that our muscles stay limber.

For more posture and back pain tips visit BackIntelligence.com.


Author Bio: Leon Turetsky

Leon is a corrective exercise specialist (NASM-CES), certified personal trainer (NASM-CPT) and professional dancer.

What is Marc Pro and How Can It Help to Obtain Your Fitness Goals

What is Marc Pro and How Can It Help to Obtain Your Fitness Goals

So you're training for a marathon, or the Iron Man, or the Crossfit Games. Well, whatever you're training for, one of the best ways to get your optimal performance lies in how fast you can recover. We all know that a good rest and quality sleep (or maybe an ice bath) can get us back to square one. But now there's an even faster way, and it involves something quite electrifying.

Intrigued? Well, you should be!

An awesome way to speed up the recovery process is to use a device that utilizes electricity to stimulate muscles. So I'd like to introduce Marc Pro.

Marc Pro Plus

The bare bones of this machine, which is slightly larger than an iPhone, is that it delivers electrical stimulation (i.e electrical pulses) to the muscles that you target through replaceable electrode pads. You can control the intensity.

During your session, the Marc Pro generates muscle contractions that “improve the transport of nourishment and waste, speed recovery, and get you back to 100% quickly”. I know what you're thinking, “I've seen this type of thing on the home shopping network before”. I'm gonna have to say you're wrong.

FYI: Use discount code ‘CoachMoose' at time of purchase to save 5% and get free shipping on your Marc Pro purchase. Check it out here.

The Marc Pro doesn't make outrageous claims to mold you into a bodybuilder while you chill on the sofa drinking beer. It is not a TENS unit (transcutaneous electrical nerve stimulation). It's a recovery tool — it repairs muscle; it doesn't work your muscles out.

The Marc Pro doesn't send direct current pulses to the nerves (like TENS), it rather sends non-fatiguing stimulation that opens blood vessels. Basically, your muscles need to contract to move lymphatic fluid in and out, as well as blood and nutrients during recovery. The Marc Pro, therefore, provides more nutrients and gets rid of more waste from fatigued muscles, so it really aims to accelerate the recovery and conditioning process. In fact, if you use it regularly, the Marc Pro has shown to actually improve vascular capacity. This means you can last longer and push harder when training.

You can use it for 60-minute sessions every day, and it can be used wherever you are. It's non-invasive, so it can even be used at work after your lunchtime WOD.

MarcPro benefits

Photo credit: MarcPro

Here are some benefits and advantages

  • Addresses weak links
  • Allows you to warm up, condition, recover, massage, and improve your performance
  • Reduces aches, prevents injury and is not painful to use
  • You end up feeling less lethargic
  • You can recover quickly to fit in more events and competitions
  • Works as a replacement for deep tissue massage
  • It’s portable and super easy to use
  • It has a long lasting battery

Marc Pro: General Info and Info about Pad Placements

Here’s what comes in the package

  • 6 packages of electrodes
  • 2 lead wires
  • 1 battery recharger
  • 1 bottle of Aloe Gel
  • Soft carry case
  • Comprehensive electrode placement guide & user manual

Verdict

I'm not the only person loving this product, it's adored by most of the fitness community as loads of people have seen great results. Working out hard can be taxing on a person's body, the Marc Pro is the perfect way to help aid recovery, especially for the super active athlete.

FYI. Use coupon code “CoachMoose” to save 5% and get free shipping at time of purchase! Click here.

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