How to increase flexibility in your body

Body flexibility refers to the ability of a person's joints to move through a full range of motion. It is an important aspect of physical fitness and overall health, as it can help prevent injury, increase mobility and improve athletic performance. Improving body flexibility requires regular stretching and can be achieved through various activities such as yoga, dance or gymnastics.

Increasing flexibility in the body can be achieved by doing various stretching and mobility exercises. Here are some tips for improving flexibility:

Warm up before stretching:

 
Before stretching, it is important to warm up the muscles and get the blood flowing. This can be done by light cardio or dynamic stretching.

Hold stretches for at least 30 seconds:

Holding stretches for at least 30 seconds can help to gradually increase flexibility. It's important not to bounce or force a stretch.

Stretch regularly:

By incorporating stretching into your exercise routine, you can improve flexibility and reduce the risk of injury. Regular stretching also helps to maintain and increase flexibility gains over time. Stretching should be incorporated into your daily routine for best results. Try stretching after a workout or before bed. Stretching is important for flexibility because:

• Increases range of motion and improves posture.
• Reduces risk of injury by improving joint stability.
• Improves circulation and oxygenation to muscles.
• Relieves muscle tightness and tension.
• Enhances athletic performance by improving power and agility.
• Promotes relaxation and stress relief.
• Improves overall physical function and mobility in daily activities.

Incorporate yoga or Pilates: 

These activities are great for improving flexibility, balance and body control. To use yoga for flexibility, consider the following steps:

• Warm up with light stretching or cardio exercises.
• Start with basic yoga poses that focus on stretching and hold each pose for 20-30 seconds.
• Incorporate dynamic or flowing sequences to further increase flexibility.
• Practice regularly, at least 3-4 times a week.
• Gradually progress to more advanced poses.
• Pay attention to proper form and listen to your body to avoid injury.
• Stretch after practice to cool down and maintain flexibility gains.

Target multiple areas:

Focus on stretching all the major muscle groups including the legs, back, hips, arms and neck. To target multiple areas for flexibility, consider the following tips:

• Incorporate a variety of yoga poses that target different muscle groups.
• Focus on both upper and lower body, as well as spine and hips.
• Use props such as blocks, straps, or blankets to assist in stretching.
• Incorporate dynamic movements, such as sun salutations, to improve overall flexibility.
• Include balance poses to improve posture and flexibility in the ankles, knees, and hips.
• Practice regularly, at least 3-4 times a week, to see progress in flexibility.
• Listen to your body and respect its limits, avoiding pushing too hard or risking injury.

Gradually increase intensity: 

Avoid pushing yourself too hard too fast. Gradually increase the intensity of your stretches over time to avoid injury.

Use foam rollers: 

Using foam rollers to massage tight muscles can help to improve flexibility and increase range of motion.

Stay hydrated:

Staying hydrated can help to reduce muscle stiffness and increase flexibility. Staying hydrated helps flexibility in the following ways:

• Maintains joint lubrication: Joints require adequate hydration to function smoothly and reduce the risk of injury.
• Supports muscle function: Muscles require water to contract and relax properly.
• Reduces muscle soreness: Proper hydration helps flush out waste products from muscles that can cause soreness.
• Regulates body temperature: Sweating during physical activity can lead to dehydration, affecting the body's ability to regulate temperature and perform at optimal levels.
• Increases blood volume: Hydration helps increase blood volume, improving circulation and oxygenation to muscles.

It is recommended to drink at least 8 glasses of water per day and to increase fluid intake before, during, and after physical activity to help maintain hydration and support flexibility.

Listen to your body: 

If a stretch causes pain, ease up or stop. Pain is your body's way of telling you that you're doing something wrong.

Incorporating these tips into your daily routine can help to gradually increase flexibility and improve overall movement and mobility. Remember to be patient and consistent, and always listen to your body.

Workout In A Hotel Room You Can Do While You Travel

Are you a frequent traveller? If yes then it becomes hard for you to maintain a good fit body. While travelling you need to take care of your food, your luggage and other things. When you are away from home, you are actually away from so many routine things like eating on time, morning walk, workout and a good sleep. You may or may not eating well or drink more than you should. All these disturbances in your daily routine can take a toll on you and your fitness.

When you are away from home, your hotel room is the only place where you can relax and sleep properly. Also, your hotel room is the right place to maintain your fitness and helps you stay active. Here we have put together a workout plan which you can use in your hotel room.

MOUNTAIN CLIMBERS

Mountain climber exercise is great for building cardio health, core strength, and agility. To do mountain climbing exercise, find a suitable place inside your room.

• Get into the Plank exercise position, your hands must be straight.

• Maintain your hands distance equal to your shoulder distance. Your back should be straight.

• Pull your right knee towards your right shoulder and chest as far as you can. Then pull it back in original position.

• Repeat it with other leg and do as fast as you can. Adjust your repetition as per your fitness level.

WALL SQUATS

You hotel room wall can help you to do a good exercise. Wall squats strengthen your upper legs. To do wall squats, stand against the wall and lower yourself into a sitting position. While in sitting position hold this while maintain a 90 degree angle with your legs. Hold for 30 seconds and repeat 3 times.

TRICEP DIPS

To do triceps dip, end of the bed or a chair can help. You can do this without bed or chair.

Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover.

Bend elbow straight back and use your triceps to press back up. Repeat 10-12 times and do three sets.

INCLINED PUSH UPS

Use a sturdy chair or end of the bed in your room. Put your hands on the chair or bed end and do push ups. Do 10-12 reps and three sets. It is great exercise for your chest muscles.

WEIGHT LIFTING

Yes you read it right. Your luggage can be used as a weight to lift up to perform an exercise. Stand straight and pick your bag. Lift it up with your hands up to your chest. Then lower it down. Repeat it 10-12 times.

PLANKING

Plank is a great exercise you can do anywhere. Your hotel room is a good place to do planks. Lay down on the floor like a push up position but bends your hand from elbow. Face downward and hips straight. Maintain a firm posture and activates your core. Hold this as much as you can. Rest and repeat it two to three times.

You can do plank’s other variation also like side plank.

BURPEES

Burpees are great for fat burn. Start in a standing position and jump down to a plank position on the floor. Then lower yourself in a push up position. Then stand up and jump into the air at your position. Do this 7 to 8 reps and take rest between 2 to 3 rounds.

BOTTOM LINE

Staying active is important while you stay away from home frequently. This small workout routine can helps you to stay fit and energetic throughout your trip or vacation. Ensure to eat well with fruits and salads and drink water regularly while you are travelling.

READ MORE: 10 Best Ways To Keep You Motivated For Regular Exercise

How To Get A Perfect Shaped Body In Summer To Flaunt Under A T shirt

Who don't want to flaunt their sculpted and good looking body inside a body hugging shirt? I think almost everyone wants to look like that. A fit body looks awesome in a T shirt which fashionably shows your biceps, shoulder and chest. A good and fit body makes a nice style statement. But it takes a lot of hard work and discipline in your life to achieve your awesome body goals.

Your chest, shoulder, thighs and legs are the key areas to get sculpted for a good looking overall physical appearance. Following are the most common and popular exercises with or without equipments you must do to get an awesome physique.

PUSH UP

         

It is the most famous exercise you must do. Push up known as a full body exercise because it works on your complete body. Push up mainly strengthen your chest, biceps and shoulder muscles. It's other variation also works on your triceps. Just do the push ups regularly and increase the push up count.

1. Push ups beneficial for your upper body fitness. 

2. Push up is a common and fast way to build upper body strength.

DUMBBELLS EXERCISES

Dumbbells are the main equipment in any gym you can find. With dumbbells you can do different exercises which works on your shoulders, back, biceps and triceps muscles. Pick a dumbbell set or pair with adequate weight and lift them as per the exercise you want. They surely improve your fitness level and shapes your upper body.

1. Dumbbell bench press- It works on your chest and triceps. It requires a pair of dumbbell and a flat bench.

2. Dumbbell Biceps Curl- It is a classic exercise which works on your biceps. Performing biceps curl shapes your biceps and forearms perfectly.

3. Dumbbell Shoulder Press- It is one of the best exercise which works on your shoulders. Perfectly shaped shoulders makes your physique look good.

BARBELL EXERCISES

Barbell is also an effective gym equipment and has many exercise variation which works on your shoulders, uper chest, thighs, glutes and legs. A barbell used in different types of weight training and weight lifting exercises.

1. Barbell squat - Barbell squat is a common exercise which involves compound movement of your body. It is great for your lower body muscles. Increase the weight when you feel you can. This "king of exercise" can surely make your legs fabulous.

2. Dead lift - Dead lift is a great weight lifting exercise using a barbell. It works on your overall body but important for your back muscles. In dead lift you lift the weight lying on the ground with proper posture and form. It works on different muscles group like lower back. Regular practicing dead lift improves your back muscle strength and your posture.

PLANK

PLANK has many variations and acts largely on your core. It tighten the core muscles and strengthen your back.

1. Forearm Plank- It is most common plank position which is done in a push up like position. Your body weight is on the forearms while doing this. Plank strengthen your abdominal. shoulder and back muscles. If you want a strong and toned abs, you must perform plank.

2. Side plank- Side plank is an another variation of plank which acts on your oblique abdominal muscles. You can hold as much as you can in your side position.

BOTTOM LINE :

The above exercises are the most common and effective. Although there are tons of exercises and workout routines therefore it's up to you and your trainer who can decide what is good for you. It is essential to follow a good workout routine and a healthy diet so that you can gain maximum strength and good physique.

READ MORE -  7 Abs Exercises You Can Do At Home Easily.

Awesome Health Benefits Of Regular Exercise

Hi, today I am talking about health benefits of Regular exercise. I think you know what is the meaning  of doing exercise. But I believe you can get more benefits if you understand it more deeply.

It is a universal and true thing about fitness that to remain fit, you have to eat well, sleep well, and most importantly exercise daily. Otherwise You can become obese and sick, really Sick.

BUT WHAT ABOUT YOUR LAZINESS?

To wake up early is the most difficult task for some of our friends, isn't it? I am sure you agree with me. But to get a good physical health, first of all you need to leave your laziness. You may be agree with me that your laziness is the first main obstacle to get your Dream Physical fitness level. It is better to leave your bed early and starts warming up your body.

WATER, WATER & WATER:

Drink a glass of Mild warm water when you wake up. It will activate your metabolism and hydrates you. Drinking water early in the morning also remove bad particles from your body.

EXERCISE OF ANY TYPE:

There are plenty of exercises you can do at gym or at home. Body weight exercises are great, especially when you have a busy schedule. You can do body weight exercise at your home or You can join your nearby gym. In my view you should join gym for better and faster fitness result.

There are many different forms of exercising like yoga, with gym equipments, body weight, dancing, swimming etc. All these methods can get you fit If you do regularly.

DO YOU WANT WEIGHT LOSS?

You must understand that fat burn and better flexibility can achieve through regular exercise, eating good food and better sleep. You should stop smoking and drinking (alcohol) immediately because these are harmful to your body.

Here are the BENEFITS of regular exercise.

1. Your weight will be reduces and you can get your fit body.

2. Your stamina will improve like never before.

3. Your muscle mass improve as well as your bone density. You will feel stronger.

4. Your immune system will strengthened.

5. Better physical flexibility.

6. Attractive physical appearance, hence your confidence will improved.

7. Better Cardio vascular health.

8. Diseases can't get you easily due to good immune system.

9. Better brain health.

10. Better sleep quality.


BOTTOM LINE:

I bet you understand the benefits of regular exercising. It took only 15 to 30 minutes daily. Good food and good habits are also important for yours physical health, actually good eating habits are equally important like regular exercise. Click here to read about good eating habits and their results on your body.

7 Best Ab Exercises You Can Do At Home Easily

Everybody wants a flat and slim abdominal. But not every one has time to go gym regularly. But there is a way, you can do exercises at home daily with or without small equipments. 

Your abdominal is one of the important part of your overall look and personality. A bloated  and fat tummy makes you  look fat and unhealthy. At home you can do body weight exercises for your overall fitness. Include ab exercises for a flat and strong abs.

Here are the 7 best abdominal exercises you can do at home.

JACKKNIFE SIT-UP

• Lie on the floor in a supine position with legs straight out in front and arms extended behind the head. Keep the elbows and knees straight throughout the exercise. 
• Simultaneously bring legs and arms together in a position as close to a vertical position as possible while bending from the waist. 
• Lower the limbs to the supine position to complete each repetition. 
• Do not rest while in the supine position. 
• Inhale as you lower the legs.

BENT-LEG SIT-UP

• Lie flat on your back with hands clasped behind your head.
• Bend the knees to about a 45-degree angle and have someone hold your feet to the floor. 
• Bend at the waist and bring your elbows up to your knees. 
• Lower your body slowly and let your shoulders touch the mat. 
• Exhale as you bring your body up and inhale as you lower it down. 
• Repeat the exercise without pausing in order to keep tension on the abdominal muscles

BENT-KNEE CRUNCH

• Lie on a padded surface and place your legs on a bench so that your thighs are at a 45 degree angle. 
• Clasp your hands behind your head and pull your head and upper body from the floor using only the abdominal muscles. 
• Lead with the elbows as shown in the photos . Beginners should start with a partial sit-up, lifting just the head and shoulders off the mat. 
• As strength and endurance are developed, increase to 45 degree sit-up. This exercise is very effective when 15-25 sit-ups can be completed in succession with no pauses in between repetitions.

PLANK

• Lie on your front propped up on your forearms and toes. 
• Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
• Your shoulders should be directly above your elbows. 
• Focus on keeping your abs contracted during the exercise. 
• Hold this position for 25 to 60 seconds and increase the holding time if you feel comfortable. 

OBLIQUE CRUNCH

image source:- wikihow.fitness

• Lie on your back, knees bent and feet flat on the floor, hip-width apart. 
• Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears.
• Slowly curl up towards your hips until your shoulders are about 3 inches off the floor. 
• Hold the position for a few seconds and lower down slowly. 
• Perform 12 oblique crunches and repeat on the opposite side.

SIDE PLANK

image source:- wikimedia

• Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
• Keep your neck long and your shoulders down and away from your ears. 
• Keep your abs contracted during the exercise. 
• Hold this position for 15 to 30 seconds and increase the time as you feel comfortable. 
• Repeat the exercise on the other side.

BICYCLE CRUNCH

• Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
• Place your hands lightly on the sides of your head, don’t knit your fingers behind. 
• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.
• As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout, the turn that brings it closer to the knee comes from your core. 
• Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
• Repeat this exercise for at least 10 reps on each sides.

A good eating habit is the key to get a healthy stomach. Eat good food and avoid junk food, it only gives you more fat and diseases. Do regular exercise and drink plenty of water. A good stomach is responsible for your good health.

How To Motivate Yourself For Weight Lose

Every 3rd person in the world is suffering from Obesity or overweight. Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. It continues to grow in the countries like USA or India. If your body Mass Index or BMI is between 25 to 29.9 then you are considered to be overweight. You need to control it before too late. Your overweight can produce so many diseases like Diabetes, High blood pressure, sugar etc. So motivate yourself to get rid of your overweight. Motivation is the key to eating good food and exercise regularly. Many people find it difficult to remain motivated for a longer period and defeated by their laziness. 

HOW TO MOTIVATE YOURSELF FOR WEIGHT LOSE

1. Wake Up Early - 

Wake up early in the morning preferably 6 AM. Put a loud alarm at a distance so that you can leave your bed to stop the alarm. It gives you a little time to motivate yourself to do some exercise or walk.

2. Don't Check Weight Everyday - 

 

Do not check your weight daily. Try not to check your weight regularly. You should check your weight only in a month and always record your data with the date.

3. Don't Let Things Divert Your Mind - 

For weight loss, you need to avoid some junk food which you probably love to eat. So, how do you avoid a burger? When you pass by a burger shop, avoid to see it and think something else. I am sure you can divert your mind. Eat healthy food like vegetables and beans. Avoid oily food and fast food.

4. Ask For A Help - 

Ask your friend to join you in your weight loss program. Go for a walk with your nearby friend and share your progress with him or her. You can compete with your friend. Your friend can become a key to making you confident and motivated. So, find your nearby friend today.

5. Be A Little Strict  - 

Discard sugar from kitchen or place it in out of your reach location. Do not take sugar additionally as you got natural sugar from your food. Drink tea without sugar. Initially, you will hesitate but if sugar is out of your reach, you may have your tea without sugar. Soon you can avoid sugar without any hesitation. 

6. Touch The Dumbbells - 

Exercise regularly at least 45 minutes if you can. Body weight exercises required regular motivation because you need to perform different postures. Try to mix equipment with body weight exercises like dumbbells. Do exercise in front of a mirror so that you can see your muscles.

7. Hold Your Smartphone - 

Use your smartphone as your motivator. Latest fitness apps are available on your smartphone. Try to use these apps as they track your performance and inform you time to time. Also, listen to songs while you walk or doing exercise in the gym.

8. Arrange Your Kitchen - 

Put healthy foods in your kitchen all around. Keep junk food out of your sight. clean your environment at home. 

9. Put Poster On Wall - 

Put the motivational poster in your bedroom. It reminds you each time when you see the poster and get some motivation.

10. Make A List - 

List out your reasons and goals for weight loss. It will encourage you definitely. Do not push your limits. Set goals which you can achieve with your effort. 

The key to staying motivated is similar to fuel in a car - you don't need the motivation tank to be full to drive, you just need to prevent it from running empty, says Joshua C. Klapow, Ph.D., a clinical psychologist at the University of Alabama at Birmingham and author of Living SMART: 5 Essential Skills to Change Your Health Habits Forever. Just don't waste your time and make a challenge for you. Start today and make your future healthy. 

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Exercise Games and Activities for Kids

Outdoor games for kids

Outdoor play is a big part of healthy growth, learning, development and wellbeing for your child.

Playing outside gives your child the chance to explore the natural environment and have adventures. She can play favourite games, test her physical limits, express herself and build her self-confidence.

Outside play can also mean more mess – and more mess often means more fun!

When your child is outside, he probably has more space and freedom for big movements, like running, jumping, kicking and throwing. Physical activities like these are good for his health, fitness and physical development.

Indoor games for kids

When the weather is keeping your preschooler from playing outdoors, try one of these great indoor games to keep him occupied! Visit the Activities Center for more fun and games

There are endless ways to play with balloons indoors. Try to keep it off the ground or just play catch. 

There  are some indoor and outdoor games for kids for their health growth. when kids are playing these type of game they are getting strong mentally as well as physical. 

Headstand:

 Great for your core muscles and gets blood going to the brain.

Jump rope:

 If you have downstairs neighbors who complain, go in the hall or right outside your building. To make it more fun, pick up a book of jump-rope rhymes.

Balloons ball:

Animals game:

Hop like a bunny or a frog, squat and waddle like a duck, etc.

Obstacle Course :

Create a furniture course in your apartment or take chalk and make a course outside

.

Follow the Leader:

Add to the workout by doing energetic movements like jumping, stomping and squatting

.

Dance Party :

 

Turn on the music and shake your groove thang.

Freeze Dance – 

When the music stops, freeze in your pose and hold it until the music starts again.

Scavenger Hunt – 

Write up clues and hide them around the apartment. Kids can race to find each clue for a small prize at the end.

Jumping Jacks – 

Simple but good for coordination and they get your heart going. When my kids can't sleep, I make them do 25 to tire them out.

Silly Shakes –

Just like the old Raffi song, shake your sillies out. If you do it long enough, you'll probably end up in a pile of giggles.

Bubble Wrap Attack – 

If you get bubble wrap in the mail, jump on it until it's all popped

Clean-Up Race –

Set a timer or put on a song and see who can right the room the fastest.

Tickle Tag –

 Chase your children and when you catch them, it's tickle time.

Temper Tantrum – 

Have a fit for the fun of it. Flail, stomp and scream.

Carnival – 

Set up carnival games like knock down the milk cans (we used Tupperware).

Hallway Bowling –

Fill up water bottles and use any ball you have.

Hopscotch –

Use chalk or tape to make a game on your floor or outside your building.

Pillow Fight – 

No explanation needed.

Sock Skating –

If you have hard floors, put on socks and skate around. See if you can do spins or hockey stops, or who can slide the farthest. Make sure to move the furniture and watch for splinters.

Bubble Bashing – 

Blow bubbles and let your child try to smash them.

Wrestling –

Put down a mat, or play on a rug or bed. See if your kids can wrestle you to the ground.

Pushover Mom and Pop –

 Plant your feet and see if the kids can budge you. If you move your feet, they win. To make it easier for little kids, you can stand on one foot.

Popcorn Push ups –

Put a small bowl of popcorn on the floor. Lower yourself down and stick out your tongue to get a piece of popcorn with each thrust.