Add this one to your tummy exercises routine. Called Toe Circles, it takes just ten minutes a day to do - five in the morning before you get up and five when you go to bed.
It can also be done on the floor. Check with your health professional first though before trying any new abs or stomach exercises, especially if you have a history of problems with your abdominal muscles, abdominal organs or lower back or you haven't exercised for some time.
Also included below are links to additional exercises on this site for your abs and stomach. Together with some of the hip and thigh exercises on the site, they form an effective routine for toning, firming and strengthening your abs, waist, hips and thighs.
How
1. Lie flat on your back (no pillow) with your arms by your sides. Keep your hands palms down and your feet together.
2. Take a slow, deep breath. As you exhale (through your nose or mouth) slowly and gently raise both feet about 6 inches (15cm) up off the bed/floor.
Keep your legs straight.
Point your toes and slowly move them around in a small circle in the air. Either clockwise or anti clockwise direction is okay.
Try and complete 2 or 3 circles as slowly and smoothly as you can.
3. Then, gently bring your feet back down to rest on the bed/floor.
Take a slow, deep breath or two.
Repeat the exercise, but this time move your feet in the opposite direction.
Even if you can only do one circle in each direction that's okay. Next time try and do two or three.
Alternatively, simply lift your straightened legs up a little, without trying to do any circles. As your abs strengthen try doing some circles.
With twice daily practice you will soon be able to do 10-12 circles in each direction.
Benefits
Strengthens your abs & stomach area
Wednesday, December 24, 2008
Thursday, December 18, 2008
Yoga technique to tone your ab muscles
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This is one of the easiest yoga postures to tone your abdominal muscles and reduce fat around the belly area.If this yoga exercise is incorporated into your abdomen exercise regimen,it will surely aid getting faster results.However,if you have a stomach disorder it is advisable to consult with your doctor before doing it.
1. Stand with your feet about shoulder width apart.
Place your hands just above your knees, with your fingers on the inside of your thighs, right hand on right thigh, left hand on left thigh.
2. Exhale forcefully through your mouth till your lungs are empty.
Immediately, and without breathing in, use your abdominal muscles to lift your abdomen up and towards your spine as high as you can.
Hold the position for 5-10 seconds. Don't breath in yet!
3. Relax your abdominal wall and let everything gently fall back into place, THEN take a slow, deep breath (or two).
That's one round. Do two or three rounds to start. Build up to five or six.
4. As you finish your last round stand fully upright, arms hanging loosely by your sides.
Take a slow, deep breath as you raise your (straight) arms up in front of your body and above your head.
Stretch up as high as you comfortably can and hold your breath for a few seconds.
Feel your abs stretching.
Gently exhale as you slowly and smoothly bring your arms back down to your sides.
Repeat step four a couple of times if you wish.
Tuesday, December 9, 2008
Thursday, November 6, 2008
A Guide to Choosing Yoga Clothing
If are thinking of checking out the world of yoga, there are many studios that offer classes for the beginner. This is generally the recommended method for starting in yoga, so that you have an qualified instructor who can guide you properly in your form during yoga positions, and help you to get the greatest benefit from your workouts. However, to be in the presence of other students can be an intimidating prospect for many who have never tried yoga before. And this anxiety is often compounded by not knowing what appropriate yoga clothing looks like so that you can dress for class properly. The good news is that there are some simple guidelines that will help you to shop for the yoga clothing that will work well and look best for your yoga classes.
Baggy vs. Form Fitting
Loose fitting clothing is the basic requirement for most yoga classes. You will need to be sure that your tops and bottoms will provide plenty of give so that you can complete your positions unrestrained. It is also important to make sure that your clothing does not fit too tightly, because this can interfere with the flow of energy and blood that typically occurs during a yoga workout. However, yoga clothing that is too baggy will get in the way of your instructor checking your form sufficiently, which is one of the purposes of taking the yoga class in the first place. For this reason, you want to opt for yoga clothing that is loose, but will still allow for your positioning to be visible to your instructor.
Hot vs. Cold
Temperature is another important factor to consider when selecting yoga clothing. If you are feeling too hot or too cold during your yoga session, you will not be able to concentrate on your workout as effectively as you should. If you are a person who tends to get overheated easily, opt for short-sleeved t-shirts and shorts for your yoga sessions. This will also allow your instructor to evaluate your positioning correctly. However, if you tend to get chilly in an air-conditioned room, you might want to wear long pants and sleeves, and even bring a sweatshirt in case you feel the need for some extra cover.
What about Shoes?
The rules of many Yoga classes will require that you go through your workout barefoot.Therefore you can get a pair of flip flops that will slide on and off easily as you head to your session. For those who are uncomfortable with the barefoot approach to yoga, there are some socks and shoes in yoga clothing lines that are specially designed for this type of exercise. However, it is best to ask your instructor first about his rules regarding footwear.
Baggy vs. Form Fitting
Loose fitting clothing is the basic requirement for most yoga classes. You will need to be sure that your tops and bottoms will provide plenty of give so that you can complete your positions unrestrained. It is also important to make sure that your clothing does not fit too tightly, because this can interfere with the flow of energy and blood that typically occurs during a yoga workout. However, yoga clothing that is too baggy will get in the way of your instructor checking your form sufficiently, which is one of the purposes of taking the yoga class in the first place. For this reason, you want to opt for yoga clothing that is loose, but will still allow for your positioning to be visible to your instructor.
Hot vs. Cold
Temperature is another important factor to consider when selecting yoga clothing. If you are feeling too hot or too cold during your yoga session, you will not be able to concentrate on your workout as effectively as you should. If you are a person who tends to get overheated easily, opt for short-sleeved t-shirts and shorts for your yoga sessions. This will also allow your instructor to evaluate your positioning correctly. However, if you tend to get chilly in an air-conditioned room, you might want to wear long pants and sleeves, and even bring a sweatshirt in case you feel the need for some extra cover.
What about Shoes?
The rules of many Yoga classes will require that you go through your workout barefoot.Therefore you can get a pair of flip flops that will slide on and off easily as you head to your session. For those who are uncomfortable with the barefoot approach to yoga, there are some socks and shoes in yoga clothing lines that are specially designed for this type of exercise. However, it is best to ask your instructor first about his rules regarding footwear.
Wednesday, November 5, 2008
Yoga Terminologies
There are many different styles of yoga being taught and practiced today. Although all of the styles include the same physical postures (called poses), each has a specific emphasis. Here is a brief guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you.
HATHA
Hatha is a very general term that can contains many of the physical types of yoga. If a class is labelled as Hatha style, it is likely going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.
VINYASA
Like Hatha, Vinyasa is a general term that is used to define many different types of classes. Vinyasa, which means breath-synchronized movement, is a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.
ASHTANGA & POWER YOGA
Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the repititive movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.
IYENGAR
Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of props, such as yoga blankets, blocks and straps, in order to bring the body into alignment.
KUNDALINI
The emphasis in Kundalini is on the breath in conjunction with physical movement, with the aim of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential. Kundalini uses rapid, frequent movements rather than poses held for a long time, and the teacher will often lead the class in call and response chanting.
BIKRAM/HOT YOGA
Named after Bikram Choudhury, this style is more commonly referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is believed to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.
HATHA
Hatha is a very general term that can contains many of the physical types of yoga. If a class is labelled as Hatha style, it is likely going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.
VINYASA
Like Hatha, Vinyasa is a general term that is used to define many different types of classes. Vinyasa, which means breath-synchronized movement, is a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.
ASHTANGA & POWER YOGA
Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the repititive movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.
IYENGAR
Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of props, such as yoga blankets, blocks and straps, in order to bring the body into alignment.
KUNDALINI
The emphasis in Kundalini is on the breath in conjunction with physical movement, with the aim of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential. Kundalini uses rapid, frequent movements rather than poses held for a long time, and the teacher will often lead the class in call and response chanting.
BIKRAM/HOT YOGA
Named after Bikram Choudhury, this style is more commonly referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is believed to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.
Friday, October 3, 2008
Paschimothanasana
1.) Sit down with your legs stretched. The legs lie side by side and the toes point upwards. Stretch your lower back and raise your arms. Look forward, lengthen your back, and keep the chest and your breathing free.
2)Slowly bend forward, stretch your crown upward and try not to lose the supporting dynamism of the lower back. See to it that your legs do not move or tilt.
3)The moment you notice that you can only bend further by bending the lower back, move your hands to your lower legs, ankles or feet. Lightly pull your legs, ankles or feet and continue stretching.
4) Stretch out your arms forward.
5.Slowly raise your upper body. Keep your legs lying side by side and the toes pointing upwards.
Sit straight up again, just like your original position.
2)Slowly bend forward, stretch your crown upward and try not to lose the supporting dynamism of the lower back. See to it that your legs do not move or tilt.
3)The moment you notice that you can only bend further by bending the lower back, move your hands to your lower legs, ankles or feet. Lightly pull your legs, ankles or feet and continue stretching.
4) Stretch out your arms forward.
5.Slowly raise your upper body. Keep your legs lying side by side and the toes pointing upwards.
Sit straight up again, just like your original position.
The Bow
This is somewhat similar to the previous asana. You start with lying on your stomach.
Bend your knees. Bring your heels near your buttocks.
Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.
Raise your knees further by pulling your ankles with your hands. Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind.
Bend your knees. Bring your heels near your buttocks.
Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.
Raise your knees further by pulling your ankles with your hands. Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind.
Bhujangasana
For this exercise, you start by lying on your stomach. Next place your hands underneath your shoulders
Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
Now, raise your upper body off the ground by using your back muscles. Raise yourself until your head is upright
If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.
Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
Now, raise your upper body off the ground by using your back muscles. Raise yourself until your head is upright
If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.
Pavan-Muktasan
This is a stomach exercising asana. First lie on your back. You can opt for a towel or a mat to cushion your spine. Now bend both knees up to you chest until your thigh touches your stomach. Next, hug your knees in place and lock your fingers. Then lift up your head until your nose touches your knees. Take a deep breath and hold this position for thirty seconds. Now slowly release and lower yourself back to the starting position. You can also opt to do this exercise one leg at a time.
Yoga For Stomach
Practicing yoga can help you to reduce stress while at the same time exercise your body. You can also include yoga in your stomach exercises which specifically target the midsection. In yoga a number of positions or asanas exercise your stomach muscles. Do remember that in yoga there are many more advanced positions or asanas. As such you should always begin with the easier ones first before working your way to the more complex positions. Asses your skill and comfort level before you try a certain asana. Don't take any risks. Start with one that is simple and work your way up to ones that are more complex once you have the strength and flexibility. And as always, with any exercise routine, do consult a professional before you begin and always spare some time for warm up to avoid any injury.
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