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Posts tagged ‘exercises’

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Make Your Calves Pop!

Make Your Calves Pop!









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Wake-Up Workout and Tips

Wake-Up Workout and Tips

*Push-Ups

*Sit-Ups


*Squats



*Lunges


* Jumping Jacks

*Wall-Sits





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Just Plank It

Just Plank It

Try this Plank Workout for 2 Weeks:


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Lose that Belly Fat!

  
Eliminate Belly Fat

 
Most women want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, it is important to make one thing clear: Crunching is not the most effective abs workout. Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs.  
“To lose belly fat and uncover amazing abs, you should use a series of core stabilization exercises. These core exercises should in fact be part of all fitness training program. Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture. They also burn more calories than crunches because they work more muscles.”
   
 “Exchange crunches for the following three super-effective abs exercises. You’ll be on your way to a perfectly toned, flatter tummy in no time.”
   The Best Abs Exercise #1: Side Plank   

  
 “This abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you work your core harder to stay stabilized.”
 
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

 The Best Abs Exercise #2: Walkout from Pushup Position
  “This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.” 

Make it harder: Lift one leg before you walk your hands out and back

  

 A. Start in pushup position with hands two inches wider than your shoulders.
B. Walk hands out as far as possible, then walk back. Do 10-12 reps
  
The Best Abs Exercise #3: Alligator Drag 
 “This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.”  

A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
B. Start in pushup position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.
  

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5 Best Exercises To Torch Your Flabby Belly

  
Belly Exercises
“We know that there’s no great magic to achieving the perfect 6 pack, but rather it’s about a lot of hard work and clean eating. We also know that no matter how badly we’d like to believe otherwise, there’s no such thing as spot training.”

“This doesn’t mean, however, that you shouldn’t be working out your abdominal muscles on a regular basis. They make up a very significant part of your core and if they aren’t engaging then you are doing yourself a big disservice.”
“Although a classic, you’ve probably heard by now that crunches aren’t the most effective abdominal workout. The reason for this is because they work only the front and sides of your body. To get a better, more “total” and functional workout you should be focusing on working out the entire core. That being said, including some crunches in your workout is not a bad thing in a pinch, but there are so many better exercises out there.”
“A key tip to remember is that if any of these exercises are hurting your lower back then stop and reassess. You may be doing something wrong or your back and abdominal muscles simply aren’t quite strong enough. Never feel bad about doing modifications as they are essential to keeping you safe and injury free. Here are the 5 exercises that you’ll ever need to toughen that core of yours.”
1. Plank with side crunch (spiderman).

 plank side crunch

“The plank is an amazing exercise. It works all of your core muscles at once and has numerous variations. Really, there’s something for everyone. This exercise starts in a classic plank position. Make sure your abdominals are engaged and your shoulders are down. Take a breath and on the exhale, pull one knee up toward your armpit. Repeat with the other leg. Do this 10x on each side. If you feel some discomfort in your lower back, make sure you are engaging your abdominals and simply lift your glutes toward the ceiling by a few inches. This should relieve any pain. Watch that you aren’t letting your head drop toward the floor and keep your ears between your shoulders. This workout can be done either with straight arms or propped up on your forearms.”

2. Side Plank

 side plank“Very similar to a classic plank but your body is rotated to one side. For many simply holding this position for 30+ seconds will be enough. Work your way up to 1 minute.”

Increase Intensity: To increase the difficulty try lifting one leg in the air. This will also work those hip muscles as well. This workout can be done either with straight arms or propped up on your forearms. You can also add a rotation. In one movement, lift your hip toward the ceiling and sweep your arm beneath your body, then return to your start position. Repeat 15x each side.” 

3. Single leg stretch.

  

“Increase Intensity: To increase the difficulty try lifting one leg in the air. This will also work those hip muscles as well. This workout can be done either with straight arms or propped up on your forearms. You can also add a rotation. In one movement, lift your hip toward the ceiling and sweep your arm beneath your body, then return to your start position. Repeat 15x each side.”
3. Single leg stretch.

 single leg stretch  
“Lying on your back start with your head and shoulders curled up off the floor and your legs bent and 90 degrees off the floor. Inhale, then as you exhale straighten your right leg. Your right arm will touch your left knee and your left arm will reach toward your left ankle. Inhale and repeat on the other side. Don’t stress too much if the arm sequence is confusing. A good variation to this exercise is to have both hands lifted toward the ceiling.”

Increase Intensity: Do this while holding a ball. If you find this hurting your neck, just place your upper body on the floor. The workout will be just as good, you are simply working slightly different abdominal muscles. Repeat with each leg 10x.” 

4. Bicycle 

  
“Start lying on your back, hands behind your head, legs bent and lifted off the floor at 90 degrees. Inhale and as you exhale, curl your torso off the floor rotating your upper body to the left while straightening your right leg. Keep your upper body off the floor and alternate sides. Another option is holding a ball between your legs, straightening them as you rotate your torso from side to side.”

Increase Intensity: Add the instability of a BOSU ball and you’ll feel a burn like no other. If you start feeling pain in your lower back, simply lift your legs higher, keep them bent until you get stronger or place them on a ball or chair. What to remember: keep your shoulders down and elbows wide and never pull on your head/neck. Your hands are there for support only.”
5. Teaser

  
“This is an absolute favourite ab workout for many women, and when done properly is a killer. Start by lying flat on your back with your arms straight and by your ears but not touching the floor. Inhale. As you exhale, start curling your upper body and legs simultaneously off the floor until you are in a V position. Take a breath and then slowly roll back down to your start position.”

Tips: Keep your toes pointed and inner thighs glued together, this will help your balance as well as work additional leg muscles. At the top of your V, ensure that you are not arching your back, instead try keeping it slightly rounded.”

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The 12 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form


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Butt Exercise 1: Romanian Deadlifts


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How to: 

Video Demo — Romanian Deadlifts

Stand upright and hold a barbell in front of your body at thigh height (1). Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins (2).

Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position (1).

Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion.

Butt Exercise 2: Stability Ball Leg Curls


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How to:

Video Demo — Stability Ball Leg Curls

Lie on your back with your heels on top of a stability ball (1). Press your heels into the ball and lift your…

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Best Exercises For The Perfect Butt

http://firstworldfacts.com/best-exercise-for-perfect-butt/
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This is a great article with many tips and lots of exercises for your rear! It explains how to do each exercise and has great pictures to show you how to do them correctly!

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