How To Exercise The Obliques

How To Exercise The Obliques the plank

How To Exercise The Obliques the plankWhen you are trying to get into shape and you want that tone abs look you need to think about train the obliques. These are the muscles that start underneath your last rib and run along side you abs so they are very important when it comes to get the shape you want. The obliques are stabilising muscle that help you do day to day activities so I have pull together some good oblique exercises.

Offset Dumbbell Squat

Start off by getting yourself a medium-weight dumbbell and with one hand hold it in the racked position so that one end easily rest by your shoulder when your elbow is bent. Lower your hips towards the floor till your quads are at the very least parallel to the floor. Pause for a moment or a set time that you want then reverse the movement so that you are back standing.

Remember to keep your back in the upright position to avoid injury. Perform all of your reps on one side, then switch hands and repeat on the other..

Side Plank

The side plank is easy to do requires no equipment and is really effective at oblique strengthening. So lie on your left side with both of your legs straight to your right. Stack your feet, ankles and knees on top of each other. Bend your left arm and place your elbow underneath your shoulder with your forearm resting on the floor. Rest your right hand on your right hip. Exhale, and tighten your stomach and raise your hips and knees off the floor. Make sure you keep the side of your left foot in contact with the floor. Inhale and slowly return to your starting position. If your new start off with 5 reps each side then build up.

Single-Arm Overhead Press

Get yourself a dumbbell in one hand and stand with your feet shoulder-width apart. Squeeze your glutes and engage your core so the muscles are all tighten. Raise the dumbbell overhead and hold for a few seconds, then reverse the movement to return to the starting position.

Do all reps on one side, then switch hands and repeat for the other side.

Single-Arm Farmer’s Carry

Get yourself a heavy dumbbell in one hand and stand with your feet shoulder-width apart. Hold it with your palm facing your side and the dumbbell hovering a few inches away from your body.

Brace your core so the muscles are all tighten and walk for a distance like the length of your room.

ObliquesT-Rotation

Start in the push up position. Shift your weight into your left arm and rotate your torso up and to the right until you are facing sideways. Hold it for 3 seconds before reversing the movement and repeating it on the opposite side.

Core Stabilization

Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest and lean back so your torso is at a 45-degree angle to the floor. Brace your core so the muscles are all tighten.

Without moving your torso, rotate your arms to the left as far as you can. Hold it for 3 seconds before doing the same thing on the right.

Single-Arm Reverse Lunge and Press

Get yourself a dumbbell in one hand and hold it next to your left shoulder, your palm facing in. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder.

To return to the starting position, lower the dumbbell as you push yourself back up. Complete all of your reps on the left side, then switch sides and repeat.

There you have 7 exercises that you can do to strengthen your obliques and get that tone look you are after. These are all exercise that you can add to your workout so that you have a balance workout plan just like a balance diet. I look forward to your success and if you think you have a great oblique exercise that I have not include then let me know in the comments.

Back Exercises At Home Without Weights

take care of your bodyWith our lifestyle in this day and age we are sitting down driving to work, sitting down at a desk all day or sitting down unwinding after a long days work its no wonder when our backs are so stiff.

With about 65 million Americans suffering from back pain, it’s the second most common reason for medical visits. The way the odds play out, you’re likely to have about one serious episode of back pain for every 15 years of your life (serious is defined by pain severe enough that you seek medical attention).” Dr. Michael Roizen, MD

So if you are looking to turn the odds in your favor I have collected 7 back exercises you can do at home with no equipment.

1.The Corkscrew

On all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling, hold it there for a moment. That’s 1 rep. Do 20. Then switch arms.

2.Swiss Ball Leg Curl

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs, keeping your core in a plank position, and drive your heels into the ball to raise your hips off the floor. Bend your knees and roll the ball toward you. Keep your hips elevated the entire set

3.Blurpee

Stand with feet outside shoulder-width apart. Next, bend down into a squat position and place your hands on the floor. Now quickly thrust your legs behind, you so you end up at the top of a push up position. Bring your legs back up so they land outside your hands, and then jump up quickly. That’s one rep.

4.Pike-Up To Superman

Get into push up position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the push up position and begin the next rep.

5.Aqua man

Lie face down on the floor then raise your left arm and right leg off the floor. Hold at the top for a second with both limbs straight and then lower back down. Repeat with your right arm and left leg. That’s one rep.

6.Superman

Raise your hands and legs off the floor (and hold them straight) so that only your hips remain in contact with it. Contract your back as if you were trying to touch your heels and elbows to the ceiling.

7.Swiss Ball Reverse Back Extension

Lie face down on the ball and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.

What is your fitness goal?8. The Push up

These are all good for streching your back but you can never beat a good push up they will strech and strengthen your back at the same time.

All these exercises are aim at stretching and working your back muscles. Please consult a doctor before changing up your routine and if you get any pain or over stretched your back stop immediately and seek advice.

Are there any more back exercises you want me to add to the list let me know by commenting below.

5 Benefits Of Wall Push Ups

push up quotesWhat is it

A wall push up is a less demanding variation of your standard push ups. It’s for people who don’t have the necessary upper body strength but want to start to work on it. The wall push up will help to get you a foundation to move forward on to start on more muscle demanding exercises like the standard push up.

How to do it

1.stand in front of a bare wall and lift your arms up to shoulder level.

2.Place your hands on the wall a little bit wider than your shoulders with your fingers pointed up towards the ceiling.

3.Back your feet away from the wall so that your elbows are bent as you are leaning against the wall.

=>Do not arch the back as this could place unnecessary pressure on the lower spine.

4.inhale as you start the exercise and as you push-off the wall exhale until your arms are out straight then inhale as you bent back towards the wall.

5. repeat the exercise 10 times and as you feel that you are getting better add a few more to improve your strength.

Why do it instead of a standard push up

You may not have the upper body strength to do more than 2 or 3 standard floor push up so doing a wall push up means that you can exercise your muscle more which will get more benefit out of the move.

Or you may have a lower back problem and find that doing a standard push up puts too much pressure on your spine and need something that will help you keep your upper body strength but not have the intensity.

what muscles do push ups workWhat muscles does it work

wall push ups work your standard muscle groups like your triceps, pecs, and the anterior deltoids that help you with the movement of your shoulder. It also engages your core muscles like abs,back and hips to keep you stable when you are exercising. When you put this altogether these muscles help you with your functional movement like pushing, shoving and throwing.

As time go by bump it up

Once you feel that your chest is strong enough bump up the intensity of your training. You can do this by positioning your feet further away from the wall. You can also go slower for each rep, which is give it a 4 or five count as you lean into the wall hold the position then push back for 4 or 5.

Once you are comfortable with that take the position lower by using a kitchen worktop to lean against or a strong heavy chair. OR why not take it down to the floor for the standard push up. You could have your legs bent so you are kneeling or you can do a straight leg push. It’s up to you on how strong you feel go at your on pace.

Keep everything in mind

If you are aiming to increase in size then remember that it’s not a one exercise does all type of thing you may need to do other exercise to achieve the results that you are looking for. OR if you are doing this exercise and experience any pain in your wrists, elbows, shoulders, chest or lower back then this exercise might not suit your needs.

To Sum up the benefits

1.Its easy to do for anyone of any age

2.It works out the upper body and your core muscles

3.It’s a better choice than a standard push up if you have back problems

4.You can scale the reps

5.You can alter the positions so that you make it hard to do

stop when you are done

So there you go, push ups do not need to be the get on the floor and struggle to push up once you can build up you strengthen using the wall push up so that when you are ready to tackle the standard floor push up you can do so without embarrassment. I should know I struggle to do standard push up at first.

5 push ups benefits that you will love

push ups benefits

The push up is something that we all know is good for us but we don’t always get down on the floor and do them. It feels like a long way down in order to get started. So I have put together 5 push ups benefits that will help you like getting down and doing 20 push ups.

Push-Ups Build Strength – Everywhere

push ups benefits

The push up is one of the oldest and most basic of exercises and uses all the major muscle groups. While doing a push up you will be building optimal strength in the forearms, shoulders, chest with emphasis put on building a strong core by stabilizing the abdominal and back.

It is with building a strong core and using the stabilizing muscles with help build up your strength to prevent injuries to your shoulders and lower back.

Push-Ups Boosts Metabolism

As said before doing a push up will call upon more than just your biceps. So with this many muscles in action your heart will have to pump a lot more oxygenated blood around the body.

Why is that important?

It is improving your cardiovascular system and boost your metabolism with results in more calories burned.

Push-Ups are Excuse Free

Doing push ups are excuse free , the Rain doesn’t matter, the heat doesn’t matter, haven’t got time to go to the gym doesn’t matter all you need is a little bit of time and space on the floor. It doesn’t even cost you anything. You can’t come up with an excuse that is good enough to avoid doing push up if you have done them before you can do them again.

Increase Testosterone Production

As we get older we don’t produce as much hormones. In men the main loss is the reduction of testosterone. There is more studies going on but some studies suggest that the movements in a normal push up promotes testosterone production, which is good news as it is really essential for a healthy body.

Improve Proper Posture

good PostureWeather you are sitting at a computer all day, watching TV or just ignoring the recommendations of your doctor, mother, friends and family about improper posture and that it can destroy your health as you age. The most common reason for your lack of good posture is that you have weak core muscles.

If you want to hold your shoulders and back in the proper position your entire core needs to be strong enough to support its vertical position. When you do push ups properly you engage all the stabilizing muscles that support a good posture. When you do push ups on a regular basis your body will start to naturally lean toward a proper posture. This is one of the most influential passive benefits of push ups

30 Day Push-Up Challenge

Now I challenge you to do 30 days of push up to start your momentum. As they say an object in motion stays in motion, which is a fancy way of saying if you can do 30 days of push up you will not only get in good shape but you will more than like keep doing it as it becomes a habit.

Now the 30 day challenge is easy. On the first day drop down and do as many as you can in one go without any rest. Say you done 13 on day one. Now on day two you add 2 more push ups. So you need to do 15 push up on the second day. It doesn’t matter if you do 13 in one go have a rest then do the remaining 2. On day three you add 2 more so you need to do 17, you get the idea. So at the end of 30 day you will feel and look good

So are you going to take up the  30 day challenge. If so let me know in the comments below i love to hear from you weather you are just about to start it or you already have.

The healthy lifestyle mindset

easy workouts to do at home

Do you want to lose weight?

easy workouts to do at homeLosing weight is easy keeping it off is harder. You have to make a commitment to change your life, so that you have a chance to lose weight and keep it off. It all starts with you. You have to decide that you aren’t going to binge eat, you have to decide that you wont eat chocolate in the morning, afternoon and evening. You have to decide that you want a better life, a better way of living.

Losing weight is easy but it is not a diet its a way of life. In order to lose weight and keep it off you have to change your lifestyle habits to something that you want to do for the rest of you life. It why diets don’t work so well for everyone. Someone could go on a diet lose 10 pounds then when that diet ends they go back to the way of eating before the diet and put those 10 pounds back on and then some. Been there done that, so what I’m saying to you is that if you want to lose weight its a life style change not a diet

How much do you want to lose?

Setting a number will give you a target to aim for, motivates you to keep going and will stay with you for life. The weight you want to be at is your comfortable weight and it will give you more confidence and make you feel better about yourself when you get there. But setting that goal here and now is what counts and making a consistence effort to achieve it.

Are you will to do what it takes?

Do you have to lose way or is it a should lose weight mentality. These are two very different ways of looking at the same how to get a six pack at homeproblem. If you have to lose weight or must lose weight then you are willing to do anything even if it means getting up at 5am to go for a morning walk/jog before work.

If you are saying you should lose weight you are saying im over weight I should get rid of it but what im I going to do about it. Its like saying a pray without any faith.

You need to make sure that you are a must not a should getting started is never easy and you have to keep going even when you don’t feel like it. You need to make certain that your principles, the rules you live by are followed over your feels.

Will you be tempted to go back to you old patterns?

Its temping to eat a few more pieces of chocolate or one more cake. If you can’t change your lifestyle then there is no point in starting as you will waste your time. You need to throw away your old patterns your old behaviors as they haven’t done you any favors. IF you find you self reaching for that chocolate bar then you need to ask yourself why. Once you know why then you need to replace that habit of reaching for chocolate with something new. Like reaching for your favorite fruit.

What does it mean principles over feeling?Pilates Make you feel good

Principles over feeling is a code of conduct that you set yourself so that you will always follow your principles no matter what. It doesn’t matter that you don’t feel like exercising today, your principles tell you that you exercise every day. You need to go shopping but you haven’t had lunch yet. Your principles tell you that you need to have lunch before you go shopping so that you don’t pick up any unnecessary food items.

So a healthier lifestyle starts with what ever story you keep telling yourself. Start with your behavior and what you keep doing that negatively affects you. Keep changing what you are doing so that it becomes positive and try to follow your principles over your feels every time. We all have set backs but what make people succeed or fail is how they deal with it. If they have a bad day and go off the rails with their diet a successful person will get back to their diet the next day. The past is the past learn from it and move forward. An unsuccessful person with turn one bad day into two, then a week, then a month and they keep repeating the same old patterns and never getting anywhere.

So are you going to make a commitment to a better life or be left runing the same old behaviours?
Leave a comment below and let me know what you are going to commit to?
Thanks for reading

RioRand Two Wheels Self Balancing Electric Scooter

RioRand Two Wheels Self Balancing Electric Scooter

RioRand Two Wheels Self Balancing Electric ScooterOne of the latest crazy that is sweeping around the world is a two wheel electric scooter. It is described as being like a segway but without the handle bars.

Once you have one it will take you about an hour to learn how to use it so that you can stay on without falling off. But after that you are off you can get up to 10km an hour on this model which doesn’t sound that fast but when you are on it with no other support it feels fast.

The RioRand Two Wheels Self Balancing Electric Scooter only weighs in at 10kgs and it easy to take everywhere so you will never be far from it when you want to go for a ride.

The main points are:

  • Safe: it has two wheels and two sets of self balancing control systems. You can turn 360 degrees in place.

  • Simple: its easy to learn, and you’ll be riding it confidently in minutes Lean
    forward or backward to control the unit.

  • Portable: only weighs 22 pounds. You can take it everywhere. backward to control the unit.

    Features:

  • High Technology Self Balancing

  • Electric Drive and Environment Friendly Design

  • Convenient and Portable Transportation

  • Small Portable

    Specifications:

  • Tire Size:170mm

  • Maximum Speed: About 10km/h

  • Range per Charge: 20km

  • Direct Drive Motor: 1000W

  • Battery: 36V 4.4ah

  • Weight Limit: 100kg

  • Charge Time: About 90min

  • Size: 468*400*165mm(H*L*T)

  • Body Weight: 10KG

what customers are saying:

At time of writing this product has 163 reviews and an average rating of 4.2 stars out of 5. That means that a lot of people like this product.

Where to buy

 To Find Out The Latest Prices Visit Amazon.co.uk

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Polar A300 Activity Tracker review

Polar A300 Activity Tracker review

Polar A300 Activity Tracker reviewThe polar A300 is advertised as an all day every day tracker. Something that will monitor your daily activity and give you guidance on what you need to do in order to improve. So lets dive in and take a look at the A300 functions.

24/7 Activity

With the A300 you can measure everything from steps, distance to calories burned. It monitors your daily activity so that you can stay on track for your goals.

Inactivity Alert

If your like the average person then you will most likely spend a lot of time at a desk, sitting with a laptop or watching TV for quite a while. If I do any one of these things I can spend hours without moving much at all. This isn’t how our bodies are built we need to get up and move and that why the polar A300 has a great little built-in function called the inactivity alert. It give you a little reminder to tell you to get up and move.

Bluetooth Smart Heart Rate

You can pair up the polar A300 with the Polar H7 Bluetooth 4.0 Heart Rate Sensor so that you can monitor your heart rate and record every beat. This allows you to have more control when it comes to the results as it will show you whether you are burning the fat or improving on your fitness.

Changeable Wristband

You can customize your A300 with 6 different wristband so that your can have a colour to suit your individual needs. The colours are charcoal black, powder white, sorbet pink, mellow yellow, storm grey and indigo blue.

A300 Activity TrackerSmart Coaching

With smart coaching you can have the data at you finger tips so that you can know the effects of everything you do. The smart coach has 4 main areas and these are:

The fit Test

In a 5 minute test is can tell you your maximum oxygen uptake which shows your overall fitness level so that if can motivate and inspire you to keep going at your current level or take it up a notch so you get better results.

Energy pointer

This is a simple to you feature which is design to tell you whether the training you are doing is burning calories or improving your fitness. With this you can tweak your training to get your desired results.

Smart calories

using your individual data of weight, height, age and gender the A300 can more accurately calculate the calories burn during physical exercise.

Training benefit

By syncing the A300 to the polar app of web service you can get feed back straight away which could give you the motivation to continue.

Polar Flow

Polar flow is a web service that gives you an overview of your daily training and activity. It is also available as an app so that it can keep you update and on track for your goals.

Quick points about polar flow are:

  • Quick visual overview in the app

  • Free app compatible with Android (4.3 and later) and iOS

  • Deeper insight and analysis in the web service

Polar A300Pros

  • 24/7 activity tracking

  • Activity goal and activity benefit

  • Inactivity alert

  • Sleep duration and quality

  • Fitness test

  • Heart rate also in water with H7 heart rate sensor

  • Changeable wristband

  • Standard USB charging

  • Polar Flow web service and app

  • MyFitnessPal integration (iOS only)

cons

So far the only problem that I could find is that it big bulky and looks like an old digital watch that you’d cast out.

So there you have it. If you are looking for something that will monitor you 24/7, give you a gentle nudge when you are sitting down for too long or something to measure your activities then the A300 could be the one for you.

Visit Amazon.com to find out more.

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Why Is Monitoring Your Heart Rate Important For Fitness?

heart fitness

heart fitnessKnowing your heart rate is important weather you are a serious athlete or casual Joe working out on a whim. This is because your heart rate will tell you your limits when it comes to exercising as you don’t want to over train.

What is over training?

Over training is where you push your body to far and not give it enough time to rebuild itself. This leads to problems with your body such as an increase in your resting heart rate, constant sore muscles, getting sick all the time and a decrease performance. If can also affect you mentally where you could set showing signs of a mental breakdown.
Now that is the doom and gloom side lets look at the brighter side of knowing your heart rate.

Maintain intensity

knowing your heart rate while you are working out you can get it up to your intensity level and maintain it there. This means that you can maximize your training by staying in your target heart rate which allows you to burn more calories.

What is your target heart rate?

This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age.

In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.

The figures are averages, so use them as general guidelines.

 

monitoring your heart rate important for fitness

Remember different medications can affect your heart rate so if you are unsure speak to your doctor.
Keeping an eye on your heart rate is as important as doing any exercise so if you are engaging in any intense exercise remember your heart. If you are looking for simple easy way to monitor your heart then why not look at a heart rate monitor. You can get some that go on your wrist and monitor you heart all day.

What is your fitness goal?

What is your fitness goal?

So what is your fitness goal? A lot of people can’t answer this question properly. They come up with answers like I want to be fit or I want to look good, but what does be fit or look good even mean. Everyone has there own definition of being fit and it is a result of there continuous experiences of the world around them.

So if you have a generic fitness goal I want you to throw it out and think hard about what you want out of fitness. Do you want to run a mile in 5 minutes or do a 100 push up without stopping or just be able to run around with you children without get out of breath. What ever you fitness goal is be specific and write it down then look at it every day so that you can remind yourself of where you want to go. If you don’t take action to move towards that goal then a year from now you are still going to say I want to be fit or I want to look good.

What is your fitness goal?

What is your fitness goal?

 

Fitbit Charge HR Heart Rate and Activity Wristband

Fitbit Charge HR Heart Rate and Activity Wristband

The Fitbit Charge HR Heart Rate and Activity Wristband is packed full of technology for people who are on the go. It monitors everything from your heart rate, the workouts you do to your general day to day activity. Everything it records you can send to your phone which means you get all the data you need to set your goals and keep you motivated moving forward.

The average person using the Fitbit says how well it performs at heart rate monitoring, calories burnt, and is great when you go for a general walk. It is a great motivational booster if you need a kick up the backside to get exercising but lets talk more about the features it has.

To Buy The Fitbit Charge HR from Amazon.co.uk Click Here>>

Purepulse Heart Rate

In order to get the most out of every workout you do you need to monitor your heart rate. Now the charge HR does this automatically and continuously right there on your wrist. Monitoring your heart rate while doing your workout means that you can maximize your calorie burn by staying in your heart rate zone.

WORKOUTS + ALL-DAY ACTIVITY

With all the information at hand we can achieve our goals even earlier and the charge HR does just that. It records everything you do, every heart beat, every step, every calorie burn and every floor climbed it can also tell you how many minutes you have been active. Information is power and with all this going to your phone or computer you can stay motivated for longer.

Caller Id

When your working out and your phone rings you have to stop what you are doing to see if you need to take the call. Well the charge HR has a built it caller ID so if you are in range of your phone it will tell you whos calling.

Fitbit Charge HR Heart Rate and Activity WristbandExercise Tracking

The Charge HR has a exercise mode which means you can get a detail breakdown of your session on your fitbit dashboard.
Auto Sleep + alarms
You can get a good idea of how well you sleep at night and for how long. The fitbit will sync your night time stats so that you can see it in a graph that will show you your sleep trends. You can even set a silent, vibrating alarm so that it will wake you in the morning.

Wireless Syncing

The Charge HR has built-in Bluetooth so that it can sync wirelessly to your computer or smart phone where it uploads your stats,tracks your progress and puts it all in detail charts and graphs to keep you moving towards your goal.
Is it water proof?

It is water resistant not water proof. This means that it can take the rain or any splashes but it can not take swimming or surfing or anything that has a continuous water and pressure with it.

Dimensions

The small band is 5.4” to 6.2” or 13.7cm to 15.7cm
The large band is 6.2” to 7.6” or 15.7cm to 19.3

If you are still unsure fitbit has a guide that you can print off and use to find your correct measurement just visit this link fitbit.com/size

Customer reviews

At time of writing this review there are 791 customer reviews on amazon so this is a pretty popular item and has got a lot of attention. These reviews shows the power that technology has to enrich our live so if we use it properly we can reach our goals.

 

The Pros

measures your heart rate all day long
has different setting for a workout and gives reports on workout
Caller ID
wireless communication via Bluetooth
measure how well you sleep at night
has built in vibrating alarm to wake you up

Cons

it is splash proof but not water proof.

So the main negative that I have found is that you can use it for swimming, surfing or any type of water sports as you run the risk of damaging the fitbit. But if you are an average Joe who needs a bit of motivation to get up and go then this is a great product for you as it will show you in graphs exactly what you have been doing, or not doing as the case may be.

I find that when I am confronted with the fact like I don’t walk enough and it shows me in a step count or a graph I try a little bit more so that I get my steps up. So I do find the features to be quite motivating.

Buy it now at Amazon.co.uk>>>

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