Stomach Exercises at Your Desk

These days most of us have erratic working schedules. It becomes very difficult to spare some time out of the schedule to go to the gym or exercise. Even if we want, we cannot park our car away from work and walk it up to work. Although we want, we do not take the stairs, we instead opt for the escalators or elevators. But I guess we have to take our health seriously and start some form of exercise. There are a number of office exercises from which you can choose. Sitting and working for an extended period of time, gives us a tummy, which is one of the most difficult parts of the body to tone. However, with the stomach exercises at your desk, you will be able to tone up your abs. These exercises are simple and can easily be done sitting in the office chair.

Stomach Exercises to Do at Your Desk

There are many benefits of the abdominal exercises. The exercises will help to trim the waistline. Along with trimming the waistline, it will also help to maintain the health of the organs in the core region. The abdominal exercises to do at your desk may not be able to take place of the traditional exercises, but they will certainly force some blood to move in the body, without you having to move out of your desk.

Side Bends
To do the love handle exercises, you do not have to visit a gym. It can easily be done sitting in a chair at work as well. The first among the ab exercises you can do at your desk are the side bends. I am sure you always have a bottle of water on your desk. Make sure the water is filled with water. Hold the bottle with both your hands and stretch your hands above your head. When you stretch your hands up, your elbows should be locked. Gradually bend sideways towards the right side as much as you can. When you bend down, your shoulders should be parallel to the floor. Slowly come back to the starting position and repeat the same on the other side as well. Repeat the exercise 10 to 12 times on both the sides.

Twists
Another oblique exercise, to get rid of the love handles. You can use the bottle or do the exercise without any weights. Keeping the knees, hips and torso facing forward, slowly twist to any one side, hold for a few seconds come back to the center and repeat the same on the other side as well. The exercise can be repeated on either sides 10 to 12 times. If you suffer from back pain, you may want talk to your health care professional before you do the exercise.

Belly Tuck
If you are looking for an easy stomach exercises while sitting at your desk, then this is the one. It is the simplest of the ab exercises at your desk. The best part of this exercise is that no one will understand, you are doing the exercise, when you are doing the exercise. Sit erect in the chair. Make sure you are not slouching. Contract the abdominal muscles, such that the abdominal muscles are pulled towards the spine. Hold for a few seconds before your release. You can repeat the exercise as many times as you can throughout the day. However, this exercise should not be repeated immediately after your meals.

Leg Lifts
This is a great stomach exercise. To do this stomach exercise at your desk, sit upright and press your back flat against the chair. Place your hands either on the desk or on the arm rest of the chair. Gradually lift your legs off the floor till they are in line with your stomach. Hold for sometime and gradually release and come back to the starting position and repeat the core exercise 10 to 12 times.

Now you can do the stomach exercises at your desk. You will not be able to give the common complaint, about piling on pounds, as you do not have the time to spare to do the stomach exercises. Along with these exercises, you may want to bring about some changes in your lifestyle as well. Make sure you have a healthy diet. Using the stair case in place of the elevators and escalators will also add up. Parking the car at a distance will also prove to be beneficial. Remember every small bit of exercise done will add up as it is cumulative.

Stomach Exercises at Your Desk

These days most of us have erratic working schedules. It becomes very difficult to spare some time out of the schedule to go to the gym or exercise. Even if we want, we cannot park our car away from work and walk it up to work. Although we want, we do not take the stairs, we instead opt for the escalators or elevators. But I guess we have to take our health seriously and start some form of exercise. There are a number of office exercises from which you can choose. Sitting and working for an extended period of time, gives us a tummy, which is one of the most difficult parts of the body to tone. However, with the stomach exercises at your desk, you will be able to tone up your abs. These exercises are simple and can easily be done sitting in the office chair.

Stomach Exercises to Do at Your Desk

There are many benefits of the abdominal exercises. The exercises will help to trim the waistline. Along with trimming the waistline, it will also help to maintain the health of the organs in the core region. The abdominal exercises to do at your desk may not be able to take place of the traditional exercises, but they will certainly force some blood to move in the body, without you having to move out of your desk.

Side Bends
To do the love handle exercises, you do not have to visit a gym. It can easily be done sitting in a chair at work as well. The first among the ab exercises you can do at your desk are the side bends. I am sure you always have a bottle of water on your desk. Make sure the water is filled with water. Hold the bottle with both your hands and stretch your hands above your head. When you stretch your hands up, your elbows should be locked. Gradually bend sideways towards the right side as much as you can. When you bend down, your shoulders should be parallel to the floor. Slowly come back to the starting position and repeat the same on the other side as well. Repeat the exercise 10 to 12 times on both the sides.

Twists
Another oblique exercise, to get rid of the love handles. You can use the bottle or do the exercise without any weights. Keeping the knees, hips and torso facing forward, slowly twist to any one side, hold for a few seconds come back to the center and repeat the same on the other side as well. The exercise can be repeated on either sides 10 to 12 times. If you suffer from back pain, you may want talk to your health care professional before you do the exercise.

Belly Tuck
If you are looking for an easy stomach exercises while sitting at your desk, then this is the one. It is the simplest of the ab exercises at your desk. The best part of this exercise is that no one will understand, you are doing the exercise, when you are doing the exercise. Sit erect in the chair. Make sure you are not slouching. Contract the abdominal muscles, such that the abdominal muscles are pulled towards the spine. Hold for a few seconds before your release. You can repeat the exercise as many times as you can throughout the day. However, this exercise should not be repeated immediately after your meals.

Leg Lifts
This is a great stomach exercise. To do this stomach exercise at your desk, sit upright and press your back flat against the chair. Place your hands either on the desk or on the arm rest of the chair. Gradually lift your legs off the floor till they are in line with your stomach. Hold for sometime and gradually release and come back to the starting position and repeat the core exercise 10 to 12 times.

Now you can do the stomach exercises at your desk. You will not be able to give the common complaint, about piling on pounds, as you do not have the time to spare to do the stomach exercises. Along with these exercises, you may want to bring about some changes in your lifestyle as well. Make sure you have a healthy diet. Using the stair case in place of the elevators and escalators will also add up. Parking the car at a distance will also prove to be beneficial. Remember every small bit of exercise done will add up as it is cumulative.

Isometric Exercises Examples

Those who are regular at gyms and body building experts must definitely be knowing what isometric exercises are. For those who are not much in this circuit, allow me to explain what are isometric exercises. Isometric exercises are those exercises where there is a contraction of a muscle without any change in the joint angle and the muscle length. These exercises are either done in static positions opposed by resistance or the joints and muscles are worked against a stationary force. The former is known as the overcoming isometric and the latter is called as yielding isometric. So after all this ranting and raving about isometric exercises, I am sure you would want to know about isometric exercises examples! What do you think?

Examples of Isometric Exercises

These isometric exercises are useful for strength conditioning generally. These are also used in cases where muscle rehabilitation and strengthening sans unnecessary pressure is required. There are basically two types of isometric exercises - The first is the isometric exercise where you push or pull against an immovable object. The second type is a weight that's held steady without moving it. Coming up are some more such exercises.

Isomeric Exercise #1
The first exercise is called the plank bridge and it is a full body exercise. This does not require any equipment. Here goes -

• Lie with your face down on the ground and place your elbows and forearms beneath your chest.
• Lift yourself up to form a bridge with the support of your forearms and toes.
• Your back has to be flat and your hips should not sag towards the ground.
• Be in this position for 10-30 seconds or till you can maintain a flat bridge.

This exercise in your isometric workout is great for your whole body, especially your upper body.

Isomeric Exercise #2
The core exercise which is going to be described now is a part of isometric exercises for legs. Check it out. These are called isometric leg extensions. For doing this, these are the steps -

• Stand next to a bed, around 18 inches high.
• Face away from the bed with the back of your legs against the side of the bed.
• Now bend the right leg and then rest it on the bed which is behind you.
• At this juncture your upper leg has to point straight down and your knee has to be bent to roughly 90 degrees.
• Simultaneously, your lower leg has to rest on the bed, parallel to the floor.
• Finally, push your right leg in the bed as powerfully as possible and hold for 10-30 seconds.

Doing this will strengthen your legs. Try this out!

Isomeric Exercise #3
Shoulder raises is another of the umpteen isometric exercises examples. For doing these though, you need equipment, that is dumbbells. Grab the dumb bells - one in each hand and then hold your arms straight out on your sides. If possible hold this position for around 6 to 8 seconds. Follow that by slowly dropping the arms to your sides. That's it! This is what you need to do for getting toned shoulders and arms.

Isometric Exercise #4
If you are looking at working on your chest muscles, this one amongst isometric exercises examples is perfect. Here is how you can do this exercise.

• Start with your arms bent and hands together in front.
• Now breathe in counting till 4 and after you reach that 4 second mark, gradually exhale as you keep pressing your hands together applying maximum pressure for around 10 seconds.
• Clench your teeth and let out a sound resembling 'sssss' while air goes out through your mouth.
• After you get to the 10 seconds slowly release the pressure from your hands and make sure you are breathing deeply.

Isomeric Exercise #5
With sedentary lifestyles and working on computers for most part of the day, our necks become stiff. This exercise will loosen out your neck and make the neck muscles strong.

• Stand straight with your feet hip distance apart and toes pointing forwards.
• Keep your knees slightly bent and your abs tucked in firmly.
• Now tilt your head straight back as much as possible.
• Place your hands on your forehead and interlock your fingers.
• Gradually bring your head forward as if you are trying to touch your chest with your chin, resisting with your hands and arms.
• Create tension in the neck muscles as you inhale for 3-4 seconds.
• Let your neck be completely tensed and push your head forward to your chest as hard as you can, simultaneously resisting with your arms and exhaling for 7-12 seconds.

Doing this exercise will make your neck muscles stronger and they will be less strained as a result of the daily work pressure.

There are many more isometric exercises examples, for instance isometric exercises for abs, calf muscles and so on. These were just a glimpse of how these are done and what are these. Along with these some very common activities warranting isometric or static strength or involve isometric muscle contraction are climbing, mountain biking and motocross, Judo, wrestling, alpine skiing, shooting, gymnastics, some body weight exercises, and horseback riding.

So that's it! I hope you have a good time working out after knowing about isometric exercises examples! Happy Working out!

Isometric Exercises Examples

Those who are regular at gyms and body building experts must definitely be knowing what isometric exercises are. For those who are not much in this circuit, allow me to explain what are isometric exercises. Isometric exercises are those exercises where there is a contraction of a muscle without any change in the joint angle and the muscle length. These exercises are either done in static positions opposed by resistance or the joints and muscles are worked against a stationary force. The former is known as the overcoming isometric and the latter is called as yielding isometric. So after all this ranting and raving about isometric exercises, I am sure you would want to know about isometric exercises examples! What do you think?

Examples of Isometric Exercises

These isometric exercises are useful for strength conditioning generally. These are also used in cases where muscle rehabilitation and strengthening sans unnecessary pressure is required. There are basically two types of isometric exercises - The first is the isometric exercise where you push or pull against an immovable object. The second type is a weight that's held steady without moving it. Coming up are some more such exercises.

Isomeric Exercise #1
The first exercise is called the plank bridge and it is a full body exercise. This does not require any equipment. Here goes -

• Lie with your face down on the ground and place your elbows and forearms beneath your chest.
• Lift yourself up to form a bridge with the support of your forearms and toes.
• Your back has to be flat and your hips should not sag towards the ground.
• Be in this position for 10-30 seconds or till you can maintain a flat bridge.

This exercise in your isometric workout is great for your whole body, especially your upper body.

Isomeric Exercise #2
The core exercise which is going to be described now is a part of isometric exercises for legs. Check it out. These are called isometric leg extensions. For doing this, these are the steps -

• Stand next to a bed, around 18 inches high.
• Face away from the bed with the back of your legs against the side of the bed.
• Now bend the right leg and then rest it on the bed which is behind you.
• At this juncture your upper leg has to point straight down and your knee has to be bent to roughly 90 degrees.
• Simultaneously, your lower leg has to rest on the bed, parallel to the floor.
• Finally, push your right leg in the bed as powerfully as possible and hold for 10-30 seconds.

Doing this will strengthen your legs. Try this out!

Isomeric Exercise #3
Shoulder raises is another of the umpteen isometric exercises examples. For doing these though, you need equipment, that is dumbbells. Grab the dumb bells - one in each hand and then hold your arms straight out on your sides. If possible hold this position for around 6 to 8 seconds. Follow that by slowly dropping the arms to your sides. That's it! This is what you need to do for getting toned shoulders and arms.

Isometric Exercise #4
If you are looking at working on your chest muscles, this one amongst isometric exercises examples is perfect. Here is how you can do this exercise.

• Start with your arms bent and hands together in front.
• Now breathe in counting till 4 and after you reach that 4 second mark, gradually exhale as you keep pressing your hands together applying maximum pressure for around 10 seconds.
• Clench your teeth and let out a sound resembling 'sssss' while air goes out through your mouth.
• After you get to the 10 seconds slowly release the pressure from your hands and make sure you are breathing deeply.

Isomeric Exercise #5
With sedentary lifestyles and working on computers for most part of the day, our necks become stiff. This exercise will loosen out your neck and make the neck muscles strong.

• Stand straight with your feet hip distance apart and toes pointing forwards.
• Keep your knees slightly bent and your abs tucked in firmly.
• Now tilt your head straight back as much as possible.
• Place your hands on your forehead and interlock your fingers.
• Gradually bring your head forward as if you are trying to touch your chest with your chin, resisting with your hands and arms.
• Create tension in the neck muscles as you inhale for 3-4 seconds.
• Let your neck be completely tensed and push your head forward to your chest as hard as you can, simultaneously resisting with your arms and exhaling for 7-12 seconds.

Doing this exercise will make your neck muscles stronger and they will be less strained as a result of the daily work pressure.

There are many more isometric exercises examples, for instance isometric exercises for abs, calf muscles and so on. These were just a glimpse of how these are done and what are these. Along with these some very common activities warranting isometric or static strength or involve isometric muscle contraction are climbing, mountain biking and motocross, Judo, wrestling, alpine skiing, shooting, gymnastics, some body weight exercises, and horseback riding.

So that's it! I hope you have a good time working out after knowing about isometric exercises examples! Happy Working out!

Cellulite Exercises for Legs

Cellulite is irregular fat cells and toxins, which are trapped under the skin, that the body has failed to eliminate, due to which the skin has dimpled appearance. Most of the women around the world do experience cellulite at some point or the other in their life. The most common areas for women to develop cellulite are the buttocks, abdomen and not to forget the thighs. There is a misunderstanding about cellulite, that only obese or overweight people suffer from cellulite, but both slim as well as overweight people can be affected with it. As a matter of fact, numerous slim women also have to battle cellulite problem. In this article, we will read on thigh cellulite exercises.

Lose Cellulite Exercises - Thigh Cellulite Exercises

Cellulite is a kind of fat. The difference lies in the way, it manifests itself. It can either develop, when a person gains weight, or when the skin gets a little lax due to aging, but the most important cause of development of cellulite is lack of exercise. Therefore, to reduce cellulite, exercises is a must, rather it is the most important cellulite reduction technique. Having said, that let’s see the exercises to lose cellulite on thighs.

Leg Lifts
This is one of the best exercise for cellulite on thighs. This is a compound exercise also helps to work the hip area. To do the exercise, lie down on your side, with your legs extended straight, placed one above the other. Support your neck, by using your hand as a prop. Place the hand on top in front of you on the floor. Keep both your legs extended and toes pointing straight ahead. Lift the leg on top, as far as you can. Slowly bring it down, but do not touch the floor or the other leg. Do not stop, till you finish 12 to 15 repetitions. Repeat the same thigh exercise also on the other side.

Lunges
This leg exercises to remove cellulite on thighs has proved to be very useful for most people fighting cellulite. Stand with shoulder width distance between your feet. Step the right foot about two feet in front of you, but in line with the hip joint. Slowly lower your left leg, till the knee is about to touch the floor. Hold the position for a few seconds, before you come back to the starting position. Repeat this exercise 15 times on both the legs. If you want to increase the intensity of the exercise, then you can hold weights in your hands, when you do this exercise.

Squats
Like the lunges, this is also one of the best cellulite exercises for thighs. Stand with shoulder width distance between your legs. Keep your feet firm, and slowly bend your knees, till your thighs are parallel to the floor, but make sure, your knees do not cross your toes. Hold the position for a few seconds, before you come back to the starting position and repeat the exercise 15 times.

Donkey Kicks
To reduce cellulite, exercises like this are a must. Come down on your fours, with your knees and palms on the ground. Place your knees and palms, such that there is a shoulder width distance between your knees as well as palms. Lift your right leg off the ground and kick it backwards, as though you are trying to a person standing behind you. Slowly get the leg in front, but do not touch the ground and repeat the exercise again. After you finish 10 to 12 repetitions on this leg, repeat this exercise to get rid of cellulite on the other leg.

Among the lose cellulite exercises, the best are the walking exercise and running and jogging. They help to burn the fat accumulation around the thighs. Before you do the thigh cellulite exercises, make sure you do some warm up exercises. If you have not done the warm up exercises, chances of you injuring increase manifold times.

Cellulite Exercises for Legs

Cellulite is irregular fat cells and toxins, which are trapped under the skin, that the body has failed to eliminate, due to which the skin has dimpled appearance. Most of the women around the world do experience cellulite at some point or the other in their life. The most common areas for women to develop cellulite are the buttocks, abdomen and not to forget the thighs. There is a misunderstanding about cellulite, that only obese or overweight people suffer from cellulite, but both slim as well as overweight people can be affected with it. As a matter of fact, numerous slim women also have to battle cellulite problem. In this article, we will read on thigh cellulite exercises.

Lose Cellulite Exercises - Thigh Cellulite Exercises

Cellulite is a kind of fat. The difference lies in the way, it manifests itself. It can either develop, when a person gains weight, or when the skin gets a little lax due to aging, but the most important cause of development of cellulite is lack of exercise. Therefore, to reduce cellulite, exercises is a must, rather it is the most important cellulite reduction technique. Having said, that let’s see the exercises to lose cellulite on thighs.

Leg Lifts
This is one of the best exercise for cellulite on thighs. This is a compound exercise also helps to work the hip area. To do the exercise, lie down on your side, with your legs extended straight, placed one above the other. Support your neck, by using your hand as a prop. Place the hand on top in front of you on the floor. Keep both your legs extended and toes pointing straight ahead. Lift the leg on top, as far as you can. Slowly bring it down, but do not touch the floor or the other leg. Do not stop, till you finish 12 to 15 repetitions. Repeat the same thigh exercise also on the other side.

Lunges
This leg exercises to remove cellulite on thighs has proved to be very useful for most people fighting cellulite. Stand with shoulder width distance between your feet. Step the right foot about two feet in front of you, but in line with the hip joint. Slowly lower your left leg, till the knee is about to touch the floor. Hold the position for a few seconds, before you come back to the starting position. Repeat this exercise 15 times on both the legs. If you want to increase the intensity of the exercise, then you can hold weights in your hands, when you do this exercise.

Squats
Like the lunges, this is also one of the best cellulite exercises for thighs. Stand with shoulder width distance between your legs. Keep your feet firm, and slowly bend your knees, till your thighs are parallel to the floor, but make sure, your knees do not cross your toes. Hold the position for a few seconds, before you come back to the starting position and repeat the exercise 15 times.

Donkey Kicks
To reduce cellulite, exercises like this are a must. Come down on your fours, with your knees and palms on the ground. Place your knees and palms, such that there is a shoulder width distance between your knees as well as palms. Lift your right leg off the ground and kick it backwards, as though you are trying to a person standing behind you. Slowly get the leg in front, but do not touch the ground and repeat the exercise again. After you finish 10 to 12 repetitions on this leg, repeat this exercise to get rid of cellulite on the other leg.

Among the lose cellulite exercises, the best are the walking exercise and running and jogging. They help to burn the fat accumulation around the thighs. Before you do the thigh cellulite exercises, make sure you do some warm up exercises. If you have not done the warm up exercises, chances of you injuring increase manifold times.

Core Exercises with Medicine Ball

Strong bodies make for strong minds. I believe in that statement all the way through. If you don't have a strong, healthy body and are therefore plagued with diseases and ailments, how can you think right and make proper judgments and reach good decisions? That's why, keeping our bodies fit is imperative. And although we need to focus on all parts of the body, carrying forth certain exercise types that build our core strength is really really important. The core muscles do not merely include the abdominal muscles as is usually perceived, but also include the spine and the pelvis. It is on these muscles that the entire body's strength and functioning depends because they are the base and therefore core muscles. While there are several strength training exercise forms that are undertaken to strengthen the core muscles, it has been found that a medicine ball does wonders for this cause. In the following article we shall be focusing on some core exercises with medicine ball and taking you through some key exercises of several muscle groups that make up the core muscles.

Ab Exercises with Medicine Ball

Doing abdominal exercises is a key part of the core exercises with medicine ball. Here are a few examples of these exercises that you can start out on.

Russian Twist

1. Sit on the ground and bend your knees for this workout. Make sure that the feet are flat on the ground.
2. Now take the medicine ball into your hands and hold your hands in front of the body parallel to the ground.
3. Now recline onto your back at a 45 degree angle and hold the position.
4. Twist to the right with the ball and then to the left.
5. You'll feel a strong pull at your abdominal muscles. Make it more intense by leaning further back and lifting up your legs 1-2 inches off the ground.
6. Do about 10 sets of this.

Leg Raises

1. Lie flat onto the ground on your back.
2. Now take a very light medicine ball, because this exercise is a little tough to pull off.
3. Take the medicine ball and hold it in your hands. Stretch out your legs and hands straight out.
4. Now with a firm grip on the ball, crunch up till your hands touch your feet.
5. Transfer the ball in between your legs and hold firmly.
6. Go back to the starting position with the legs and hands stretched out.
7. At the next crunch transfer the ball back into the hands. And then the feet.
8. Repeat in sets of 10.
9. This works very well with your abs and strengthens them like not many other exercises. Just make sure that you start out with a light ball and learn the technique before increasing the difficulty level.

Back Exercises with Medicine Ball

Some of the most effective core exercises with medicine ball are the ones that work on strengthening the back. Here are examples of these back exercise types.

Back Stretch

1. You'll need a stability exercise ball for this one. There are several exercise ball workouts that focus on building core strength.
2. Lay down on the stability ball and position it under your upper back.
3. The feet must be firmly flat on the ground.
4. Now take the medicine ball into your hands and extend your arms over your head.
5. Make sure that the arms are locked.
6. Next take the ball over your head to the ground, till you get a stretch in your shoulder and side trunk.
7. Stay in this position for about 8-10 seconds and return to the over-the-head original position.

Figure Eight

1. Stand with your feet apart at shoulder width and hold the medicine ball in your hands.
2. Now extend your arms and hold the ball above your right shoulder.
3. Then in one continuous motion do the following - Take the ball from the right shoulder to the left foot in one swift motion (bend at the back) and then take the ball to the right foot and come up taking the ball to the left side and ending at the left shoulder.
4. Do this on the other side as well. That is starting at the left shoulder and reversing the action.
5. Repeat 10 times on both sides.
6. This is one of the most effective shoulder exercises with medicine ball as well.

There you go. Try out some of these core exercises with medicine ball and you'll notice a change in your core muscles very soon. All the best!

Core Exercises with Medicine Ball

Strong bodies make for strong minds. I believe in that statement all the way through. If you don't have a strong, healthy body and are therefore plagued with diseases and ailments, how can you think right and make proper judgments and reach good decisions? That's why, keeping our bodies fit is imperative. And although we need to focus on all parts of the body, carrying forth certain exercise types that build our core strength is really really important. The core muscles do not merely include the abdominal muscles as is usually perceived, but also include the spine and the pelvis. It is on these muscles that the entire body's strength and functioning depends because they are the base and therefore core muscles. While there are several strength training exercise forms that are undertaken to strengthen the core muscles, it has been found that a medicine ball does wonders for this cause. In the following article we shall be focusing on some core exercises with medicine ball and taking you through some key exercises of several muscle groups that make up the core muscles.

Ab Exercises with Medicine Ball

Doing abdominal exercises is a key part of the core exercises with medicine ball. Here are a few examples of these exercises that you can start out on.

Russian Twist

1. Sit on the ground and bend your knees for this workout. Make sure that the feet are flat on the ground.
2. Now take the medicine ball into your hands and hold your hands in front of the body parallel to the ground.
3. Now recline onto your back at a 45 degree angle and hold the position.
4. Twist to the right with the ball and then to the left.
5. You'll feel a strong pull at your abdominal muscles. Make it more intense by leaning further back and lifting up your legs 1-2 inches off the ground.
6. Do about 10 sets of this.

Leg Raises

1. Lie flat onto the ground on your back.
2. Now take a very light medicine ball, because this exercise is a little tough to pull off.
3. Take the medicine ball and hold it in your hands. Stretch out your legs and hands straight out.
4. Now with a firm grip on the ball, crunch up till your hands touch your feet.
5. Transfer the ball in between your legs and hold firmly.
6. Go back to the starting position with the legs and hands stretched out.
7. At the next crunch transfer the ball back into the hands. And then the feet.
8. Repeat in sets of 10.
9. This works very well with your abs and strengthens them like not many other exercises. Just make sure that you start out with a light ball and learn the technique before increasing the difficulty level.

Back Exercises with Medicine Ball

Some of the most effective core exercises with medicine ball are the ones that work on strengthening the back. Here are examples of these back exercise types.

Back Stretch

1. You'll need a stability exercise ball for this one. There are several exercise ball workouts that focus on building core strength.
2. Lay down on the stability ball and position it under your upper back.
3. The feet must be firmly flat on the ground.
4. Now take the medicine ball into your hands and extend your arms over your head.
5. Make sure that the arms are locked.
6. Next take the ball over your head to the ground, till you get a stretch in your shoulder and side trunk.
7. Stay in this position for about 8-10 seconds and return to the over-the-head original position.

Figure Eight

1. Stand with your feet apart at shoulder width and hold the medicine ball in your hands.
2. Now extend your arms and hold the ball above your right shoulder.
3. Then in one continuous motion do the following - Take the ball from the right shoulder to the left foot in one swift motion (bend at the back) and then take the ball to the right foot and come up taking the ball to the left side and ending at the left shoulder.
4. Do this on the other side as well. That is starting at the left shoulder and reversing the action.
5. Repeat 10 times on both sides.
6. This is one of the most effective shoulder exercises with medicine ball as well.

There you go. Try out some of these core exercises with medicine ball and you'll notice a change in your core muscles very soon. All the best!

Beginning Yoga Routine

The inception of yoga was about 5000 - 10,000 years ago, where the teachings of this age old practice trace its roots from India, to now the west and other countries worldwide. People everywhere are becoming aware of the practice of yoga and what it can do for the mind and body. I myself plan to enroll in one of those yoga classes, that I've been putting off forever. It's time you also decided to either take up a yoga routine at home, or do some research in getting into a class with other like minded individuals. Here you'll discover the benefits of yoga and basic yoga routines to merge into your day-to-day activities when beginning yoga routine.

Yoga Routine for Beginners

'Asana' which is a term used in yoga, means having to put your body in a certain position, to improve your flexibility and verve and it also allows you to meditate over a prolonged period of time. The benefits of yoga are aplenty, and consist of the following.

• It decreases anxiety and stress levels. Read about stress relief yoga.
• Improves one's strength and overall balance.
• It aids those with asthma problems and those suffering from chronic obstructive pulmonary disease.
• Helps those suffering from insomnia.
• Improves physical health in older people.
• Makes labor easier for women during childbirth. Know about yoga during pregnancy.
• Eliminates problems like lower back pain and makes one flexible. Read about the yoga exercises for back pain.
• Improves one's diabetic condition.

There are some guidelines that must be kept in mind, during the yoga routine for beginners. Make sure you go by them before and during beginning yoga routine.

• Body parts when raised, like the head or one's heels, should always be lowered slowly and not abruptly.
• There shouldn't be pressure applied when doing a yoga position, and the body must not tremble when holding these yoga poses. You need to be stationary and stable.
• Breathing must be kept in check and regulated in normal relaxed breaths.
• One's stomach should be empty, that is, you shouldn't consume any eatables or drinks before you perform yoga. The best thing to do is a morning yoga routine in that case.

Basic Yoga Routine

Beginner yoga routine starts with the basics of yoga, like keeping your breathing flow in check, that is, making sure you breathe through your nose into your abdomen area and distributing it on three levels between the abdomen and your chest area, and starting with a short yoga meditation routine and ending your yoga session with another brief meditation pose. It also includes some yoga exercises for beginners. Here are five yoga positions that you can try out at home, that will calm and relax you. You can also check out my yoga routine which is a featured yoga practitioner's write up.

Easy Pose
In this pose, you need to inhale and sit crossed legged with your body upright to lengthen your spine to its fullest. Rotate your shoulders and back to open up your chest area, relaxing your face muscles with your tongue touching the palate of your mouth. You must increase the time of inhalation and exhalation by taking deep breaths into your abdomen area, releasing any kind of distractions from your mind and focusing on your breathing. Breathe and hold this pose for about 10 - 30 breaths.

Crab Pose
In this pose bring your feet to rest on the floor, with your hips raised, and both your arms supporting your weight away from the floor. Inhale and lift you hips upward toward the ceiling, by applying pressure into your feet and moving your legs and buttocks. Lift yourself by applying force down into your arms. Either look up or drop your head backwards. Breathe and hold this pose for 1 - 4 breaths.

Bridge Pose
Lie down in a flat position with both arms straight down your sides. Then lift your hips only, with your feet apart and toes pointed forward. Keep your hands straight out with your fingers brushing lightly against your heels. Inhale and lift your hips and spine by applying pressure into your feet and moving your lower and core body. Apply a slight force into your arms and shoulders to help in lifting your chest up. Breathe and hold this pose for 2 - 5 breaths.

Half Wind Relieving Pose
Join your fingers and wrap them around your left knee. Tuck your chin into your chest, with your head on the floor by pulling your knees into your chest and avoiding your left ribcage. Press your lower back, shoulders and the back of your neck into the floor and relax your legs while keeping your elbows close to either side of your body. Breathe and hold this pose for 2 - 5 breaths.

Shavasana Pose
This is a relaxation pose which always must be added to your end session when you're done with your yoga exercises. It is a pose of taking rest for about 5 - 15 minutes by lying flat on your back with your arms slightly outstretched at your sides, with your palms exposed.

When beginning yoga routine, it must be done properly, because there can be serious repercussions that the body will suffer. Make sure you take the help of someone you know practices yoga, or read extensively on the topic or get into yoga classes or even rent some DVDs that can help you with beginning yoga at home. I hope that with time, you can help change the functionality of your body and mind, by taking advantage of what yoga has to offer. Have fun and stay healthy.

Beginning Yoga Routine

The inception of yoga was about 5000 - 10,000 years ago, where the teachings of this age old practice trace its roots from India, to now the west and other countries worldwide. People everywhere are becoming aware of the practice of yoga and what it can do for the mind and body. I myself plan to enroll in one of those yoga classes, that I've been putting off forever. It's time you also decided to either take up a yoga routine at home, or do some research in getting into a class with other like minded individuals. Here you'll discover the benefits of yoga and basic yoga routines to merge into your day-to-day activities when beginning yoga routine.

Yoga Routine for Beginners

'Asana' which is a term used in yoga, means having to put your body in a certain position, to improve your flexibility and verve and it also allows you to meditate over a prolonged period of time. The benefits of yoga are aplenty, and consist of the following.

• It decreases anxiety and stress levels. Read about stress relief yoga.
• Improves one's strength and overall balance.
• It aids those with asthma problems and those suffering from chronic obstructive pulmonary disease.
• Helps those suffering from insomnia.
• Improves physical health in older people.
• Makes labor easier for women during childbirth. Know about yoga during pregnancy.
• Eliminates problems like lower back pain and makes one flexible. Read about the yoga exercises for back pain.
• Improves one's diabetic condition.

There are some guidelines that must be kept in mind, during the yoga routine for beginners. Make sure you go by them before and during beginning yoga routine.

• Body parts when raised, like the head or one's heels, should always be lowered slowly and not abruptly.
• There shouldn't be pressure applied when doing a yoga position, and the body must not tremble when holding these yoga poses. You need to be stationary and stable.
• Breathing must be kept in check and regulated in normal relaxed breaths.
• One's stomach should be empty, that is, you shouldn't consume any eatables or drinks before you perform yoga. The best thing to do is a morning yoga routine in that case.

Basic Yoga Routine

Beginner yoga routine starts with the basics of yoga, like keeping your breathing flow in check, that is, making sure you breathe through your nose into your abdomen area and distributing it on three levels between the abdomen and your chest area, and starting with a short yoga meditation routine and ending your yoga session with another brief meditation pose. It also includes some yoga exercises for beginners. Here are five yoga positions that you can try out at home, that will calm and relax you. You can also check out my yoga routine which is a featured yoga practitioner's write up.

Easy Pose
In this pose, you need to inhale and sit crossed legged with your body upright to lengthen your spine to its fullest. Rotate your shoulders and back to open up your chest area, relaxing your face muscles with your tongue touching the palate of your mouth. You must increase the time of inhalation and exhalation by taking deep breaths into your abdomen area, releasing any kind of distractions from your mind and focusing on your breathing. Breathe and hold this pose for about 10 - 30 breaths.

Crab Pose
In this pose bring your feet to rest on the floor, with your hips raised, and both your arms supporting your weight away from the floor. Inhale and lift you hips upward toward the ceiling, by applying pressure into your feet and moving your legs and buttocks. Lift yourself by applying force down into your arms. Either look up or drop your head backwards. Breathe and hold this pose for 1 - 4 breaths.

Bridge Pose
Lie down in a flat position with both arms straight down your sides. Then lift your hips only, with your feet apart and toes pointed forward. Keep your hands straight out with your fingers brushing lightly against your heels. Inhale and lift your hips and spine by applying pressure into your feet and moving your lower and core body. Apply a slight force into your arms and shoulders to help in lifting your chest up. Breathe and hold this pose for 2 - 5 breaths.

Half Wind Relieving Pose
Join your fingers and wrap them around your left knee. Tuck your chin into your chest, with your head on the floor by pulling your knees into your chest and avoiding your left ribcage. Press your lower back, shoulders and the back of your neck into the floor and relax your legs while keeping your elbows close to either side of your body. Breathe and hold this pose for 2 - 5 breaths.

Shavasana Pose
This is a relaxation pose which always must be added to your end session when you're done with your yoga exercises. It is a pose of taking rest for about 5 - 15 minutes by lying flat on your back with your arms slightly outstretched at your sides, with your palms exposed.

When beginning yoga routine, it must be done properly, because there can be serious repercussions that the body will suffer. Make sure you take the help of someone you know practices yoga, or read extensively on the topic or get into yoga classes or even rent some DVDs that can help you with beginning yoga at home. I hope that with time, you can help change the functionality of your body and mind, by taking advantage of what yoga has to offer. Have fun and stay healthy.