Leg Slimming Exercises

Whether you realize it or not, your legs are one of the most important parts of your body. They are important because your legs carry you places, they lift all the weight of your body and help you to get around. It is of vital importance that you exercise your leg as well. Leg exercises help your legs to stay in shape.

Here, we tell you about some leg slimming exercises which you can do at home.

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Lunges

• Stand up with your feet spread out to about your shoulder-width and take a big step forward with your right foot.
• Next, place your hands on your hips to balance yourself and then lower your body downwards till you form a right angle at the knee.
• Now, use your leg muscles to slowly raise yourself back up.
• Repeat this process atleast 30 times for each leg. 
• Piles
• Stand up and spread your feet a little wider than your shoulder-width.
• Now, take small step with your each foot and turn your feet outwards.
• Place both your hands on either side of your hips or hold the back of a chair for support.
• Now, lower your body to about six inches or so and then rise up slowly. But make sure that your back remains straight while you follow this step.
• Repeat this step to about 30 repetitions. 
• Heel Raises
• Stand up and spread your legs a little more than your shoulder width.
• Raise your whole body and balance it on your tiptoes and hold it there for a few seconds. Then, lower your body slowly.
• Repeat this procedure for about 40 times. 
• Squats
• Stand up and spread your legs to a little more than your shoulder-width. Now, spread your arms sidewise.
• Keeping an upright position, lower your hips like you sit in a chair. After your lower your body, you should stand up, slowly.
• Repeat this step atleast 20 times. 
• Lateral Raises
• This exercise is done differently for outer and inner thighs.

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Fast Wight Loss Tips 

For outer thighs: 

• Put your body weight on your left foot and point your right foot outwards to an angle.
• Now, raise and lower your right leg out towards the side. But remember, you necessarily do not have to lift your left leg, just raise it as far as you feel comfortable.
• Repeat about 20 times. 

For inner thighs:

• Start the exercise with your body weight on your left foot.
• Raise your body and point your right foot straight in front of you.
• Now, start moving your right foot and leg across the left leg of yours. You should feel a little stress on your inner thighs; if you don't feel any stress, then turn your leg so that the inner thigh faces towards the ceiling.
• Repeat the steps about 20 times. 
• All the above mentioned exercises, if done properly can immensely help to tone and slim the legs. Remember, strong, healthy legs will help you in the long run.

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Swimming For Weight Loss

Most people believe that if they are looking to lose weight, only registering themselves in a gym, running mindlessly on a treadmill, or lifting a few dumbbells can help them achieve their weighty goals. While working out sensibly in a gym can help a person lose weight, it does not mean that there are no other ways of losing weight. For an alternate approach to the desire of losing weight and the dream of looking lean and mean, you can try swimming. It is a known fact that swimming works out your body like most other exercises cannot. Swimming here, however, doesn’t stand to represent the way people swim when on a holiday. It, instead, stands to represent a toned down variation of how professional swimmers train. It is swimming like this that can help you achieve your weighty goals. Nothing else, but this, can get you closer to your dreams of losing weight!

Swimming To Lose Weight

The first thing to do when looking to lose weight by swimming is to determine the size of the pool you are going to be swimming in.  Olympic sized pools are fifty meters long, but the chances of the pool in your gym or club being this long are extremely low. However, this does not mean you can’t get a great workout in smaller pools. It only means that you will have to swim to and fro more than 

you will have to when swimming in an Olympic sized pool.

Once the size of the pool is determined, don’t decide to jump in right away for a big swim. You can jump in alright, but don’t swim a thousand laps before actually warming up. Swimming, after all, is an exercise and like all exercises, it too needs to be performed after warming up. For that perfect warm up before you get started on a challenging swimming workout, it is advisable to swim freestyle for hundred meters or so! This will actually help warm your body up!

Once your body is warmed up, you can go right ahead and start off with your sprints. Begin by swimming as fast as you can for fifty meters. Follow this up by taking a break for sixty seconds, then go right ahead and finish off another fifty meters. Follow this routine until you execute a minimum of ten fifty-meter sprints. By the end of this, you should be pretty tired. If you are not tired, it only means that you haven’t been swimming hard enough, or have been taking long breaks between sets.

Since you may have challenged yourself quite a lot in the previous step, you can give yourself a day of rest, and that is only because you deserve it! This will also give your muscles time to heal, making your body feel a lot stronger for what is to come.

Begin the next swimming workout by swimming for hundred meters. Here you will have to swim as fast as you can, but you can size down when it comes to the number of repetitions. The ideal thing to do is to swim for hundred meters for five times and mix up strokes to add variation to your workout. Once you’re done with this, you can give your body a day of rest.

The third and most challenging stage of this workout will see you swim for around five hundred meters. The challenge here lies in the fact that you will have to swim for five hundred meters continuously, stopping before you swim for five hundred meters will make the whole workout plan seem less challenging.

For the next week, start off the same routine all over again. Remember, in each of the workout plans mentioned above, you swim for the same distance, but it is the small variations in the plans that make all the difference.

How To Grow Taller Naturally

While some people are lucky enough to be tall, there is a large percentage of population making endless efforts to increase their height. Believe it or not, the fear of being short is one of the most common problems faced by most people today. Short height can be a huge stumbling block in life as it can largely affect a person’s both social and working life. 

Moreover, it reduces their confidence, especially those who are trying to attract the opposite sex. Though science has been successful in introducing some artificial methods for growing height, such as bone surgery and human growth hormone stimulants, these methods are likely to harm the body in the long run. So, why not try out some natural methods for growing taller! Scroll through the lines below to find some natural ways to increase your height. Take a look!

Natural Ways To Grow Taller

Balanced Diet

Diet plays an essential role in increasing height. The normal rate of growth of a person is reduced if he is deprived of the essential nutrients, such as carbohydrates, proteins, essential fatty acids, vitamins and minerals. Hence, including a healthy and balanced diet is important to grow taller. Include fruits, vegetables, legumes, beans, low fat dairy products, fish, eggs and lean meat in your diet. Try avoiding sugary and fatty foods, caffeine, excessive alcohol and smoking. Most importantly, calcium and vitamin D plays a vital role in the growth and maintenance of body bones.

Proper Exercise

While a balanced diet is important for increasing height faster, physical activities should not be left behind. Since exercises and other physical activities play a crucial role in stimulating muscle and bone growth, they should be included along with a healthy diet. Certain exercises induce the bone to grow thereby increasing your height. One of the most effective ways to stimulate bone growth is by doing stretching exercises. Exercises not only loosen the joints, but also add flexibility, thereby creating space between the joints. Some useful stretching exercises include leg stretches, cobra, super cobra, bridge, cat stretch, bowl and acrobats. Spine exercises too contribute to increasing the thickness of the cartilage in the spine. Some of them are swimming, pole hanging and rope skipping.

Good Sleep or Rest

Apart from following a healthy diet and growth exercises, body should be given adequate rest to grow faster. Make it possible to give your body at least 7 to 8 hours of proper sleep and rest failing which, it would not be able to rejuvenate and repair itself. This, in turn, can affect the overall growth and health of our body. Hence, to successfully stimulate faster growth, it is essential to take rest and sleep properly, else all diet and exercises will fail to work. For a sound sleep, use a comfortable firm mattress that will keep your spine straight. Avoid using a pillow while you sleep. If required, opt for a very thin pillow.

Fitness Tips For Kids

Fitness is essential even at a younger age. It is not just about maintaining a healthy weight but also, a sound mind which resides in a healthy body. Weight issues can lead to several related problems and can affect various aspect of a child’s life, right from being able to study till one’s maximum capacity to performing in sports and other physical activities. 

Children are expected to be agile and on their toes all time but, with the invasion of video games and T.V in their lives at an early age, they are less likely to be involved in activities that are physically demanding. The article comes up with some useful health tips for kids to maintain the required fitness level for kids. 

Health Tips For Children

Encourage Kids To Play

With children, the easiest way to maintain fitness is to get them moving. A responsible parent will encourage his/her child to participate in sports and other physical activities. Make your children health conscious from an early age by encouraging them to devote time on outdoor activities like playing, than sitting indoors to watch television programs. A child doesn’t need to work really hard to be in good physical shape. Regular play is enough to ensure that.

A Healthy Diet

Fitness is often associated with exercise and workout. However, eating a healthy diet is equally, an integral part of a right fitness regime. For children, a healthy diet is indispensable at a growing age like theirs. All the physical exercise without healthy food to compensate for that strenuous effort can adversely affect the physical disposition of a child. Children should get all the nutrients from their meals. 

Add Variety

Children have a tendency to get bored of a monotonous schedule very quickly. It is difficult for them to stay interested in anything for long. And therefore, it is important to add variety to the games they play or the physical activities they undertake. For instance, if you child rides a bicycle everyday, he/she will be very soon, over with the fun and excitement that cycling involves. However, you can continue to make it interesting for him/her by changing his/her cycling track. Take your child to cycle in a park or on a rough terrain. Give children adventure and they will certainly enjoy it.

Encourage Activities With Friends

Children love to play and socialize with their friends. You can call your kid’s friends at home and arrange for a fun activity which also involves physical movement. Go for competitive games and keep prizes for the winner. This will push your child to give his/her best shot, fulfilling your motives at the same time. Children will engage in games once their friends are around. In fact, it’s the easiest way to ensure their fitness.

Healthy & Nutritious Snacks

Children are fonder of snacks than proper meals. Go for healthy and nutritious snacks and prepare them in an interesting and innovative ways so that your child is encouraged to eat.

Facial Exercises For Skin

Facial exercise is the best way to tone your face by strengthening the facial muscles. Yes, you heard it right, facial exercises can help you get rid of those saggy cheeks or the protruding chin or worse the unwanted double chin. This is because like the rest of the body the face is also made up of a number of bones and muscles, with a lot of nerves, veins, and arteries. As such, facial exercises can benefit the face by revitalizing all of those. 

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Unlike the rest of the body workout, facial exercises are not rigorous. They are more like facial massages, and other treatments. So, these types of exercises are very easy to perform and do not involve much time and effort. This makes facial exercises especially good for those people whose regular routine involves a lot of stress resulting in tiredness of both the body and mind. . 

Different Types Of facial Exercises 

There are facial exercises that are meant for each area of your face. Given here are some exercises that can give you a firmer skin, and relieve you of stress and strain. 

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Eyes 

Close your eyes and relax. Now lift the eyebrows and stretch the eyelids down as far as possible by keeping the eyes closed. Stay in this position till the count of ten. Relax and then repeat this exercise ten times. 

Forehead

Keep your index fingers just above your eyes. Try to raise the eyebrows while you pull it down using your fingers. Hold like that for 30 seconds and repeat it 10 times. 

Cheeks

Make an ‘O’ shape with your mouth by pushing your lips out, stretching it as forward as possible. Now, smile as wide as possible, and hold it for 10 seconds. Then bring your mouth to the ‘O’ shape, and hold for 30 seconds. You can repeat this for 10 times. 

Lips

You can sip on a straw as hard as possible for about 30 seconds and then you can come back to the normal position. Repeat this 10 times at least.

Make a small 'O' shape with your lips. Then smile as wide as possible, and hold that position for 30 seconds, and repeat it 10 times.

Try to push your lip out as much as possible as if you are pouting, this will tighten your lips more. You can hold it for 30 seconds, and repeat 10 times. 

Neck And Chin

Keep the head straight. Now, place the index finger and thumb on the neck and gently pull the skin down as you lift your head, hold it the way it is for around 30 seconds, and repeat it 10 times.

Keep your mouth closed. With your teeth together, you can press the tip of your tongue against the bottom of your lower teeth. Try to increase the pressure gradually to the count of 10. Then hold till the count of 6, and slowly release it. Along with it, you can use 2 fingers at the hollow of your neck as a kind of resistance by gently pressing in. Repeat the procedure10 times.

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Try to keep your thumb behind the bone that is just under your chin. Now, apply pressure to your tongue against your lower gums and pretend as if to touch your tongue using your thumb, hold it for 30 seconds and then repeat it for 10 times.

Look straight keeping the head straight and your chin level. Now slowly turn your head to the right, keeping it even with your right shoulder and then slowly push your head backwards. Hold for 6-8 seconds. Return to the original position. Do the same in the left direction.

Benefits Of Walking

Walking is really ordinary. Any person can get up and walk around leisurely. That’s the kind of image most people visualize when encountered with the term ‘walking’. But how many of you are aware of the fact that walking provides some splendid benefits? Now that’s something really surprising for someone who isn’t involved in too much of walking. Who would have wondered that walking from one room to another, walking down to the bus stop, taking a stroll, or going shopping offers numerous benefits for your health? 

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Though it seems to be a light activity, it involves plenty of physical activity, keeping the body fit and fine. As a result, it can be undertaken by even those who are advised not to perform strenuous exercises. Find out what benefits does walking offer to you by glancing through the following text.

Health Benefits Of Walking

Strengthens Your Heart

Studies indicate that men who walked less than one mile per day retire earlier than those who walked two miles per day. Further, it also revealed that people who walk three hours or more per week are less likely to develop the risk of a heart attack or other coronary diseases compared to those who do not walk. Thus, walk on a regular basis to keep your heart strong and earn a longer life.

Prevents Cancer

Researches show that active women, performing about 2 hours of walking per week, have a decreased rate of contracting breast cancer, compared to inactive women. Apart from breast cancer, walking is also known for preventing colon cancer. As such, it is beneficial for increasing the quality of life and reducing mortality.

Cuts Down Weight

People have tried endless methods for losing weight. But the cycle of dieting, losing weight, and eventually gaining it back puts them into a state of depression. As such, good diet should be combined with exercise to reduce weight effectively. And what better exercise than walking can be to lose weight perfectly? Walking for one mile burns at least 100 kcal of energy. Which means, walking for two miles a day, three times a week, reduces about one pound (half a kg), every three weeks.

Improves Metabolism

An increase in metabolism helps in processing the food we eat more efficiently, thereby keeping unwanted fat at a distance. Walking is the best way to improve your metabolism. Further, it will help in losing weight and keeping it under control as well.

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Reduces Stress

One of the most important benefits of walking is the reduction of stress and tension to a great extent. People who move out and walk when in the state of anger or frustration are in a better position to cope up with their emotions. As such, getting some exercise in the form of walking helps in screaming out all the frustration and giving you feeling of lightness. However, this will only work if you remember to go out and walk.

Strengthens Bones

Do not assume milk and fish to be the only source for strengthening your bones. Walking, too, does great wonders for your bones. Researches have indicated that women who walk one mile per day have higher whole-body bone density as opposed to women who walk for shorter distances or do not walk at all. With this, walking has shown results in reducing the rate of bone loss from the legs.

After learning the benefits of walking, you’d surely want to start walking today and every day to stay healthy! Go ahead!

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Beginner Swimming Workout

Beginner swimming workout is very important for learning the sport, without losing the fervor for it. As a beginner, one must strictly adhere to the swimming workout as it serves as your guide towards effective swimming. The workouts have a similar structure for the first few months, so as to make the swimmer used to the practice. It usually begins with a warm-up, followed by a main set of intervals and repeats. After this, new strokes and drills are practiced by the swimmer. 

The warm-up not only stretches muscles, but also helps in making the breathing process effective and easy. To know more about swimming workout regimen for beginners, read on.

Swimming Workouts for Beginners 

• To keep your energy intact for a longer time, do not kick too hard or it will wear you out early.
• Tilt your head in the forward direction while swimming, keeping the water level at your hairline.
• For each stroke, try to extend your arm as far as you can, in front of you. When you have done this, grasp a handful of water and pull it back.
• While swimming, make sure you roll with each stroke. When your right arm is in front of you, your right side should be lower than your left one.
• While turning your head for breath, move it just enough to get air.
• As a beginner, you should not over attempt your strokes. Maintain a slow comfortable pace to start off. Initially a 15-20 minute span is enough to swim.
• It is necessary to keep a constant track of your heart rate, to ensure that you are in the right training zone.
• In case you are feeling exhausted, switch over to low intensity strokes, like sidestroke or breaststroke. To make things easy, you can even swim a few laps with the help of kickboards.
• Kickboard kicks are ideal for toning legs, hips and belly.
• For enhancing your breathing skills, hop up and down in the water.
• While performing a stroke, make sure you stretch your body.
• Breathing exercise is a great way to relax your body, so take few minutes rest between workouts to regain energy.

Weight Lifting Tips

In the present times, working out has become an integral part of our daily lives. Numerous workout strategies and diet plans have been developed for those, who plan to lose weight. Added to this scenario, is the rise of men, who wish to develop six (or is it eight?) packs around their abdominal area. It is at a time like this, when the importance of effective weight training is felt. In fact, to get the best out of any workout, the weights are put to use. 

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Unfortunately, not many people are educated about how to use them in a way, that they give the much needed boost to the workout. What is the right posture to keep when using weights, how much weight to lift for a particular exercise? These are just a few questions that people ask; many such questions are difficult to answer, even for professional trainers and experts. Weights can give that extra edge to any workout – be it for weight loss or for heavy-duty muscle building. Most people, however, are clueless about how to use them effectively. Thus, read on for some tips to keep in mind while lifting weights.

Weight Training Tips 

Stretch

This is perhaps the most important part of any exercise. Sadly, it is also the most easily overlooked part. Make sure every part of your body is properly stretched. It will decrease the amount of stress and pressure that almost every body part feels, while only a few of them may be involved in the act of actually lifting weights. 

Slow And Steady

Many people try to rush their repetitions, which could be very dangerous. Not only is the whole movement of a certain body part, not effectively extracted, it could result in muscle sprains or, even in some cases, a ligament tear. Slow down the sets so that every muscle in that body part, is properly involved in the workout. 

Pause And Go

At the end of one range, make sure to pause for a few seconds. For example, when doing the, bench-press, pause when both your arms are fully outstretched. Bring the weight down fully and pause again. This will allow the muscles to get used to the extreme stress and strain.

Breathe Easy

This is another part of exercise that is often overlooked; ironical, when one thinks about how important breathing is for any living organism. Inhale and exhale, when lifting and set down. Practice diaphragmatic breathing to replenish the, already depleted oxygen levels. 

Just So Much

Don’t ever over-work your body. Every workout session, concentrate on one body part. The easiest way of staggering the workout is to divide the workout into chest, shoulders, biceps, triceps, back, legs, and abdomen. In each session, exercise only that body part. Make sure each body part receives a workout only once in a week. Any more stress on any body part, could lead to injuries.

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Types Of Strength

Strength has been used as a property of comparison between two individuals, since times unknown. From the era of the early men, the leaders have been those who have been strong. In animal kingdom too, physical strength is the key to success and leadership and sometimes, the only way to find mates. But no matter what the purpose is, there are times’ in each ones’ life when one needs extra strength to do something. 

Strength based competitions have existed since long and are still very much active in today’s world, like weightlifting, power lifting, grappling and some athletic exercises. Even in our day to day lives we face times when we need to have good strength. Total strength comprises of many different components. In the following lines, we have elaborated on these kinds of strength for you to study and understand. For the best overall results, a combined fitness program incorporating all of these types of strength is recommended.

Different Kinds of strength

Maximal Strength

Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight.  This is the actual strength which is produced in the body for day to day activities. While some believe exercising can generate such power, others are of the opinion that weight training can increase maximal strength. Another theory is using weights in situation where you cannot handle your body weight; like doing bench presses.

Explosive Strength

Explosive strength is strength per unit of time. This type of time-specific force depends on the amount of force you can generate in the shortest amount of time. In terms of strength calculation, it means how fast your body can move from one point to another. This kind of strength is utilized in free styling in moves, where the body is suspended in air for few seconds like somersaults and more commonly plyometric pushups.

Strength Endurance

Strength endurance is the amount of force you can generate for an extended period of time. This is the ability to be as strong as possible, as long as possible. This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue. Two different forms of strength endurance are there; Dynamic and Static.

Dynamic Strength - This type of endurance is normally related with repeated movements in which sizeable strain is recurring devoid of any disruption during each cycle of movement. It is also evident in non-cyclic actions requiring maximum power repetitions with short rest periods in between such as triple jumps or bowling.

Static Strength - This type of endurance implies isometric tension of varying magnitude and duration on the body. It can also imply to the strain in holding a certain posture. This can be a relatively long or short in terms of time because its magnitude is almost always measured in terms of the amount of force. Also, this is the most common type of strength gain when body strength is considered.

Speed Strength

Speed strength is defined as the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance For example learning to box against a punching bag. Speed strength is so very important for fighter as agility combined with strength can be a deadly combination in competitions like MMA.

Limit Strength

It is the amount of force that you can generate from one all-out effort. This is the actual foundation for all your other strength gains. If trained improperly, your limit strength would not generate properly and you may end up being weakened at the base. Therefore, a proper exercise routine is very important. Powerlifting and Olympic weightlifting tests your limit strength. Limit strength can be of three types:

Eccentric limit strength is the amount of weight you can lower with control.

Concentric limit Strength is the amount of weight you can lift at once, if you put in all your efforts.

Isometric limit strength is the amount of weight you can hold up without losing control.

Stabilization Strength

Stabilization strength involves improving the stability and strength of body’s core. Without core strength, force production, force transference, and force reduction will not occur properly. That means you will not be able to generate proper force and utilize it efficiently. This will lead to altered joint mechanics and eventually injury. Stabilization strength training involves little joint action to enhance muscle endurance and deep stabilization of the core.

Stomach Toning Exercise

Who doesn’t want to flaunt a flat, toned belly? Your protruding tummy makes you look clumsy and unattractive. A toned stomach is the fancy of everyone and regular toning of your abdomen muscles can give you the desired effect. This article brings you some of the highly recommended stomach toning exercises. These exercises are easy to do and highly effective, when done on a regular basis. It is possible to see the difference in your abdomen area in just a few weeks. Read on to know how to get rid of that potbelly and tone your abdomen.

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Best Abdominal Toning Exercises

Tummy Crunches

‘Tummy crunches’ is one of the most common exercises undertaken to tone the stomach. You can do the crunches anytime, if you have 5-10 minutes to spare. For doing the crunches, lie on your back and cross your arms on the chest. Bring both your feet as close as possible to your hips. Now, lift your shoulders slowly off the floor. While doing this, keep your neck still and take care not to strain your back. Breathe out. Hold on to the position for a few seconds and slowly, lie back on the floor, while breathing in. Increase the number of repetitions, as you get used to the tummy crunches.

Sit-Ups

Sit-ups include one of the best abdominal exercises. To do sit-ups, you need to sit on the floor, bend your knees and lock your toes nicely. Position your hands behind your back and lift yourself up slowly while breathing out. While doing this, make sure that your back is in a straight position. Hold on the position for 2-3 seconds and return to the original position, while breathing in. Sits-ups may be slightly difficult to do when you begin, but with practice, you will surely get used to them.

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Plank

For doing plank, it is advisable to use a mat, in order to avoid any discomfort. Lie on the floor, on your stomach. Keep your palms close to your shoulders on both the sides and lift your forearms. Now, bring your body up slowly, until you are completely balancing on just your toes and forearms. Your body should look straight, like a plank. At this time, breathe out. Hold on to that position for about 30 seconds. Now, lower on your body slowly, beginning from your lower back and shoulders, while breathing in. Initially, repeat this exercise 2-3 times and increase the reps slowly.

Leg Raises

This is yet another exercise that can help you get rid of belly fat and get a toned abdomen. Lay your back on the floor, keep your feet straight and position your hands on the side of your body. Breathe out and lift both your legs at a 45 degree angle, even as you tuck-in your lower abs. Hold on for about 5 seconds and then lower your legs back on the floor, while breathing in. Leg raises are said to be the best exercises for lower abs. 

Caution

If your have back strain, it is advisable to consult a doctor before beginning with any of these exercises.

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Step Up Exercises

If you thought that intensive workout was all about uncomfortable squats and lunges, trying step-up exercises may change the way you look at your fitness regime. Most often we refrain from doing lower body training for the fear of doing scrunches and lunges. Step-up exercise is one easy solution to tone up the body and lose weight effectively, without the sit-ups and pushups. Step up exercise is a form of aerobic exercise that isn’t just effective against losing weight, but also for boosting stamina. 

It is possibly the best bet for beginners and is much recommended by fitness experts these days. In the following lines, we have provided information on how to do step-up exercise, its benefits and the precautions that one should adhere to.

How To Do Step-Up Exercise

To perform step-up exercise, you will need an elevated platform or a step box. If you don't have a step box, you can use stairs or a very sturdy box to meet the purpose.

Just stand erect with your hands on sides. Lift your right leg and place it on the stair or step box.

Now, lift your left leg and place it on the step box. Stand for a second and then bring your right foot down, quickly followed by your left foot.

Continue this for some time. Once you get comfortable, pick up speed and practice the movement at a fast pace.

Never allow both the legs to stay together on the floor for more than a second.

You can start with a count of 20 and then gradually increase the count as you become more comfortable.

Precautions 

Always remember to make complete contact between the entire sole of the foot and the platform. Never stay on your toes, while your leg is up on the step box.

Maintain a comfortable distance, as you step down the step box.

Perform the step-up exercise gently, as doing this exercise harshly can cause unnecessary strain to your legs and feet.

Never flex your knees beyond 90 degrees, while stepping up. It’s best to buy a step box with the recommended height, to avoid over flexing.

Keep your body erect, while doing step ups, as only this will give you the desired results.

Benefits Of Step Up Exercises

Step up exercise is a great way to boost your heart beat and shed those extra kilos. As your body paces up and down, the heart pumps more blood into the body that leads to the usage of excess body fat. As the fat gets consumed, you lose weight. It is also known to boost body flexibility.

Step up exercise is indeed a great way of toning your leg muscles. When you do step-up exercises, your legs pace up. Step up exercise increases leg muscles and bone strength and also gives a boost to your stamina. It also assists in losing leg fat.

There is a school of thought that crowns step-up as the king of compound leg weight training exercises. This is based on the fact that the exercise uses an independent leg action, which closely resembles the movement pattern of the leg muscles, while running and jumping.

Shoulder Muscles Workout

For ages now, the importance of broad and firm shoulders has been spoken of and established. While women swoon over men’s firm shoulders and consider it a necessary requirement in their men so that their heads can be rested whenever required, men, all over the world, go crazy about a woman’s firm posture. Women need not have muscular shoulders, but to have a firm gait and posture, they must work out the shoulder muscles. 

A toned body may get noticed more if the mid riff is flat, but a regular body when accompanied with square shoulders draws just as much attention. The attraction being one thing, your overall health in later ages also depends upon how erect and correct your body posture is. 

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For serious bodybuilders, the muscles on and around the shoulders are an important work because they are the ones that actually bulge out and help show-off the body. But for people, who are interested in fitness, shoulder muscle building just keeps them fit and ready for graceful aging. Take a look at some of the most common yet effective shoulder workouts.  

Shoulder Muscle Exercises

Seated Shoulder Press

Sit straight on a bench and extend your dumbbells directly above your head.

Keep your back erect.

• Adjust the bench to form an upright chair that supports your back.
• Lower the weights slowly to the sides till your arms are bent 90 degrees.
• Now press the dumbbells back up without locking your elbows and repeat.

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Lateral Dumbbell Raises

• Either stand with your feet shoulder-width apart or sit on the corner of an exercise bench.
• Keep your elbows directly below your shoulder joints, while your hands face your body.
• Unlock your elbows and bend them slightly, while keeping your chest elevated.
• Now slowly spread the arms out to the sides and raise them up.
• Push till elbows and weights are parallel to the shoulders.
• Now lower the weights slowly and repeat.

Seated Rows Using A Machine

• Hold the machine handles and sit down on the pad with your back erect.
• Make sure you stabilise yourself by planting your feet firmly on the ground.
• Now slowly row your elbows straight back while keeping them in line with your shoulders.
• When the arms are erect, pull them back to starting position and repeat.

Military Press

• Locate a free weight military press machine in your workout area.
• Keep your back straight and firmly inclined against the back rest.
• Now hold the bar with your shoulders positioned wide apart.
• Slowly lift the bar right above your head till your arms are outstretched.
• Hold this position for about 5-10 seconds and then slowly come back to the starting position and repeat.

Side Lateral Raises

• Stand straight with your legs spread shoulder width from each other.
• Hold the dumbbells in front of your thighs and keep your elbows slightly bent.
• Now bend your knees a little forward with your back also bent in front at a slight angle.
• Raise your arms sideways till they are parallel to the ground.
• Hold the position for a few seconds and go back to the starting position and repeat.

Front Lateral Raises

• Take the same position that you took for the side lateral raises, but do not bend your back, knees or even elbows.
• Raise your arms and lift the weights in front of you as high up as you can.
• Hold the arms as long as you can and then bring them back to the starting position.
• Try lifting your arms one at a time so as to increase the strain on your shoulder muscles and repeat.

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Muscular Endurance Definition

Okay, let’s have a simple test, shall we? All that you have to do is just stand on the floor in a stationary position, and keep standing for as long as you can. Wondering what’s the purpose of all this? Well, the purpose is simple - to know about your muscular endurance. Are you comfortable till yet? “Yes” So, muscular endurance is often defined as an ability to perform a given task for as much time as one can. 

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The longer the duration, the better the muscular endurance of the concerned person. In even simpler words, it is how much stress a person’s muscles can bear for a continued period of time. And it’s the simplest task that we’ve given to you - that of standing! Are you feeling the heat of the moment? “Yes” Well, you’re doing very well! Muscular endurance is one of the five primary components of physical health, along with muscular strength, cardiovascular endurance, flexibility, and body composition. 

As you must have noticed, you must, by now, be fluttering in your stance and it’s been what, 10 minutes? However, with proper conditioning, an individual can have an improved ability to perform the same task for a longer duration of time; as a result of improved muscular endurance. Okay, you can now place your bum in your soft couch and relax. So, how do you improve on the muscular endurance level? Wait no more and read further to know about how to do it.

How To Improve Muscular Endurance

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Running

No, nobody else will do it for you. Many New Year resolutions have passed in between since you first made one to include running in your daily routine. It’s about time you started running. If your job requires you to spend a major portion of the waking hours doing no physical work, then it becomes all the more necessary. Run, run like you’ve never ran before. Start by running consistently for 10 minutes. 

If you’re able to do that without much trouble, increase the duration. Try to achieve the consistency in running for the duration you set for yourself. Increase it further only when you’re able to achieve it without much effort. It’ll be the cardiovascular training that’ll be increasing your endurance level. Few words of advice - run on good running shoes and try running with a partner. It’ll help you to stay motivated.

Biking

You might ask your neighbors to do it for you but almost certainly, it won’t work. So stop delaying the inevitable, get hold of your bike, and get on the street. It will help you in the same way running did, except that it’ll be ten times more fun than running and will give you a different experience altogether. You’ve to follow the same procedure as you did with running. Another few words of advice - wear bright clothes when you move on to the streets and don’t forget your helmet.

Rowing

Don’t even bother to ask anybody else to do it for you; because once you get the hang of it, you’ll never let anybody do it for you. It’s one of the best ways to improve on your muscular endurance as it involves all the parts and muscles of your body including your legs, arms, chest, back, and shoulders working in tandem. Again, follow the same durational procedure as you did with the above two (only if you’re going to row daily). Not only will it improve your endurance level, but will also get you in great physical shape.

Swimming

Take stance, look down, don’t go back, look down, jump, and splash. Swim, swim like the mermaid, or any manly fish you like. Swimming, just as rowing, brings all the parts and muscles of your body into action. It’s best to combine swimming after a good sweaty session of running or cycling. It’s a great way to increase on your muscular endurance and to get you into fine shape.

Exercising

There are a load of exercises that you can include in your routine. Lower body exercises like leg extensions, lunges, squats, curls and upper body exercises like pushups, chin ups, presses, crunches, planks, lateral lifts, and biceps curls are easy to do and don’t demand any heavy equipments or machinery to be handled. Doing these exercises on a regular basis will provide you with an improved muscular endurance that will, in turn, bless you with a herculean ability, to perform tasks that you are required to perform, without panting and cringing. It is also a good way to get you into a good shape and will allow you to reap the health benefits for as long as you continue doing them.

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Sports

You just can’t exclude or forget them, can you? This is probably the one thing that you won’t even care anybody else to do it for you, for you’ll be playing for yourself, and they’ll join you no matter what. Sports like hockey, football, soccer, basketball, tennis etc tests your muscular endurance for what it is. Indulge yourself and others into regular playoffs, have some fun, and over a period of time come back to find yourself with improved muscular endurance.

You don’t need to go through each of the activity on a daily basis but need to smart it out. It’s recommended to consult your physician before indulging yourself into these activities. Plan it out nicely for the week and don’t forget to include resting from the schedule, for muscles too need time to relax and heal themselves. Keeping yourself motivated throughout is the key to improve muscular endurance.

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Jumping Rope Benefits

This is a world of contrasts and paradoxes. While on one hand we want health and fitness, on the other we don’t have the time to spend on being healthy. Taking time out for morning walks, gym or even household chores has become a challenge in a world which is marred by cumbersome traveling, inhumane working hours, unhealthy eating habits and ill-timed body clocks. Women, especially, bear the brunt of this double-edged sword, owing to the double role they perform in the day to day activities. 

They are wives, workers and mothers. But the fact that they can’t go out of their homes in search of health doesn’t mean that they are doomed to a sick and diseased life. Help is at hand in the form of that age-old rope that your granny always recommended. She swore by the name of skipping rope and the benefits that arise due to it and it is only wise if you too swear by it. It, in fact, is not only an exercise that women do, but men are increasingly being attracted to the simplicity and ease of skipping and the benefits arising thereto.

Benefits Of Jumping Rope Exercise

Simple

This exercise is very simple and hence there are no obvious dangers attached to it. For a treadmill, you may need to consult a doctor, but for this exercise all you need to know is your own body capacity.

Fun

There is more to skipping rope than meets the eye. It is not just an exercise, but also doubles up as a fun activity that kids as well as grown-ups can do in the privacy of their homes or in the natural parks. It is not just about sweating, but also about enjoying the workout with each thump that your feet make when they touch the ground.

Inexpensive

This is arguably the best thing about skipping rope. It costs peanuts. Skipping rope, obviously, doesn’t require any capital expenditure and if you have grown up with kids around you then you, obviously, are well-versed with the simplistic techniques involved. So, as compared to other health options, there is absolutely no expenditure involved  while indulging in skipping.

Perfection Defined

This form of exercise is perfection defined and extremely effective. You end up losing 800-1000 calories per hour with the rope without any investment. And what’s more, it works on your entire body and improves blood circulation to every cell of your body, unlike the gym machines which are designed to target one part at a time.

Privacy

So, you have gained some extra kilos in the past and now you want to lose them? Well, the whole neighbourhood doesn’t have to know about that. Enter the skipping rope! Skip away those calories and extra weight in the privacy of your home and no one shall know from where the new and trimmed you appeared.

Grace & Balance

The kind of movement required in skipping rope makes a body more flexible and graceful. The fact that you need to balance your body smoothly on your toes after every mid-air jump explains the benefit of increased balance and grace of the body. It also strengthens your core and works wonder for lower back, because of the constant thumping of the feet on the floor, which provides gradual firmness to the back bone.

Convenience

The rope is such a small thing that you can carry it wherever you go. Just open that little bag of yours and thrust in the coiled rope and you are good to go. As such, convenience is another of the important aspects of this exercise. This is a mobile exercise.

Best For Kids

It is extremely easy to learn and fun to do, which makes it an ideal exercise for the kids. In today’s materialistic world, it is important for us to tear away our kids from the TV and the computer and place them in the backyard with a skipping rope in their hands. You can encourage and lead by example.