Best Exercises For Glutes Without Going To The Gym

One of the tougher areas to shape and tone is the glutes. While many lower body activities focus on the legs, few are focused on the gluteus maximus area. Fortunately, we've found some of the best workouts for your glutes, all of which can be done without having to go to the gym or even leave your own home. Whether this area is too flabby or too flat for your tastes, these exercises will give your butt the boost it needs.

Lunges

1. Stand with your feet hip-width apart and hands on your hips.
2. Take a large step forward with your left leg so that your right foot is slightly behind you on the floor.
3. Lower yourself straight down until your right knee almost touches the floor. Be sure to focus on using your glutes to help support your body, not just your legs. Your left leg is in the correct position if your left knee makes a 90-degree angle and your left knee is not past your left toes.
4. Push down on the floor with your left foot while also squeezing your glutes to raise your body back up into the starting position.
5. Alternate so that you take a step forward with your right leg.
6. Continue alternating for as many repetitions as you like.

Hip Raises

1. Lie on your back on the floor. Place your arms at your sides with your palms facing down on the ground. Bend your knees so that your feet are flat on the floor.
2. Squeeze your glutes and lift your hips towards the ceiling until your body forms a straight line from your knees to your shoulders.
3. Hold the position for two counts and then slowly lower your hips back down to the floor.
4. Continue for as many repetitions as you like.

Foot Raises

1. Begin with your hands and knees on the ground and your back in a straight line. Your hands should be directly beneath your shoulders.
2. Lift your right leg up until your upper leg is parallel to the floor. Keep your leg bent at a 90-degree angle as you lift it.
3. Hold for one count, then lower your right knee back down to the floor.
4. Continue for several reps, then switch so that your left leg is raised up.

Squat Dips

1. Place a sturdy chair against a wall.
2. Stand in front of the chair, facing away from the seat. Have your feet hip-width apart and your hands on your hips.
3. Bring your left leg behind you so that the top of your left foot rests on the seat of the chair.
4. Keeping your back straight, lower your body slowly down towards the floor. Make sure your right knee stays above your right foot as you squat down.
5. Continue for several repetitions, then switch to do the same with your right foot resting on the chair.

Bridge Lifts

1. Place a sturdy chair against a wall.
2. Lie on your back in front of the chair with your feet right in front of the seat. Keep your arms at your sides with your palms down on the floor.
3. Rest both of your heels on the seat of the chair, then raise your right leg straight up in the air so that it is directly above your hip. Keep your right foot flexed.
4. Slowly lift your hips up off of the floor until your body is in a straight line from your left shoulder to your left heel.
5. Hold the position for one count, then slowly lower your body back to the floor.
6. Continue for several repetitions, then switch to do the same with your left leg up in the air.

Step-Up Kick-Backs

1. Place a sturdy chair on carpet or other non-slip surface.
2. Stand a few feet back from the chair, facing the seat, with your feet hip-width apart and your hands on your hips.
3. Step up onto the seat with your right foot. As you step up with your weight on your right foot, bend your left leg and bring your knee up in front of your hips.
4. Bend very slightly at the waist as your bring your left leg back behind you. You should raise the left leg high enough so that your left foot is above the level of your right knee.
5. Straighten your posture as you bring the left knee up in front of your hip again.
6. Bring the left leg back down to the floor, then lower your body down until you are in the starting position again with both feet on the ground.
7. Continue alternating to use the opposite leg to stand on the chair for as many repetitions as you like.

5 Healthy Thanksgiving Traditions To Start This Year

Thanksgiving is a time for families and friends, a time for giving, a time for being thankful, and a time for traditions passed down through generations. It is a joyous occasion, resplendent with a feast of delicious food and good cheer. That is, until you step on the weighing scale and notice you've gained a significant amount of weight from too much turkey, candied yams and pumpkin pie. If you're looking to avoid the weight-gain from the holiday season, you might want to start out with a new batch of healthy Thanksgiving traditions for this year.

1. Thanksgiving Day Brunch

In preparation for a night of overeating, many people have their own personal tradition of completely starving themselves before Thanksgiving dinner. That way, when it's time to eat, they can stuff themselves with as much food as possible. To counter this unhealthy tradition that leads to binge eating and excess calories, start a new Thanksgiving tradition of having brunch on Thanksgiving Day. A healthy and nutritious brunch will prevent people from feeling famished before dinner, and will help them with portion control.
If you're worried about hosting two meals on one of the busiest days in the kitchen, consider going out for brunch. Or, you can start a second tradition by having people over early for brunch, then getting them to help you prepare for Thanksgiving dinner afterwards.

2. Thanksgiving Day Marathons

More and more Thanksgiving Day marathons have begun to pop up around the country, and are being coined as the "Turkey Trot." Start a healthy Thanksgiving tradition by having members of your family sign up for the nearest Turkey Trot to get in a good workout before Thanksgiving dinner, which will also allow everyone to feast guilt-free. Those who can't participate in these Thanksgiving walks or runs can cheer for friends and family members from the sidelines.
According to Active.com, Thanksgiving is one of the busiest race days of the year, rivaling even the Fourth of July. There are plenty of runs to participate it, from beach runs to traditional marathons. Many of these races are short, typically in the five kilometer (5k) range. Check your local city or county website for local Turkey Trots, or search online for the nearest one in your area. And don't worry, there will be plenty of time for pumpkin pie since these races are held in the morning, before Thanksgiving dinner.

3. Diet-Friendly Dinner

Family recipes and signature dishes that have been passed down through generations are a classic Thanksgiving tradition. However, not all of these dishes are good for Uncle Joe's diabetes, or Aunt Jane's high cholesterol. For this year's Thanksgiving dinner, try whipping up some diet-friendly versions of your favorite Thanksgiving foods. If you can't bear to alter your great-grandmother's candied yams, just save a few extra yams and whip up a second dish without the marshmallows, sugar and maple syrup. Also think about creating dishes for guests who are vegetarian. Creating dishes that cater to all of your guests' dietary needs will

4. Get Active Before Dinner

Watching football is one of the most well-known Thanksgiving traditions, but you can take things to the next level and get everyone to be a little active before dinner with a family touch-football game. Family members who are less interested in watching football may be more inclined to participate in a family-friendly game where they can actually play. If your guests don't seem too enthusiastic about playing football, especially under adverse weather conditions, think of alternative activities that will get everyone up and moving before dinner. A biking trip, walk around the neighborhood or even a scavenger hunt are great ways to burn a few calories before filling up at dinner.

5. Serve the Meal in Courses

One of the reasons why people overeat on Thanksgiving is because they are able to stuff themselves with food that goes beyond their stomach's limitations. It's like everyone becomes a competitive eater on this one day in the year. Eating a massive amount of food at a rapid pace prevents the brain from sending signals to your body that it's full, allowing you to eat more and more without any problems.
Serving Thanksgiving dinner in set courses will allow people to properly digest and eat at a healthier pace. They will also be more inclined to actually chew their food, which will help with digestion. When people are trying to devour everything in sight, there is no time to talk between gobs of food in their gullets. A course meal will encourage your guests to share and converse, which is an important part of the Thanksgiving spirit. By the time you're ready to serve the main course, your guests should be nearly full, and are less likely to go overboard on the turkey and sides.

Shopping Mall Workouts: Exercises On The Go

With the holidays just around the corner, you may be spending more time at the mall buying presents for your loved ones. If that's the case, you may want to consider getting some exercise while you're at it, especially if extra shopping might cut into your normal workout routine. Or, you could simply work these exercises into your weekly grocery shopping trip. In any case, these are some simple and straightforward workouts that you can try at the mall.

Before You Go

If you plan to work out while you shop, you may want to wear something a little different from your normal outfit for the mall. For starters, you'll need to wear comfortable walking shoes to ensure that you feet have the proper support. Wearing good gym shoes like these will also help you keep the correct posture as you exercise.
Secondly, consider wearing lightweight clothes so that you don't get too hot while in the mall. Looser pants and shirts are good options for a shopping mall workout. While you won't be working up a sweat like you would at the gym, you will be moving more (and at a faster pace) than if you were just casually strolling through the mall. If you want to time your workouts, be sure to wear a watch as well.

Getting Started

Although walking is definitely the most popular shopping mall workout, that's not the only way you can get fit while at the mall. There are several different exercises which you can do at the mall, including:

• Walking: The most common form of exercise at the mall is walking. It sounds simple enough, but walking is actually a great activity for getting fit if you do it correctly. Walk at a normal pace for 5-to-10 minutes to warm up. Then pick up the pace to a point where you heart rate begins to increase. As you walk, be sure that you back is straight and your arms pump next to your sides and are bent at a 90-degree angle. Slow down again at the end of your workout by walking at a slower pace for about 5 minutes or until your heart rate returns to normal. Be conscientious when it comes to other shoppers in the mall by moving off to the side and yielding the right-of-way.
• Bench exercises: You can also take advantage of the benches at your local shopping mall to get in some extra exercise. Sit on a bench with your back straight and arms rested on your lap. Bend your right leg so that your right foot is flat on the floor. Straighten your left leg out with your toe pointed up - this should flex the muscles in your left leg. Raise the leg straight up until it is parallel with the bench. After 10 or 20 repetitions, switch to do the leg lifts with your right leg. You can add variety to this exercise by doing the same movement with your toe pointed out to the side or in towards your other leg.
• Stair climbs: Another great way to get a workout at the mall is by taking the stairs. Rather than using the escalator or elevator, use the stairs to get to different floors. If the stairways aren't too crowded, you can even try taking stairs two at a time if you are capable of it.

Tips To Keep In Mind

When you head out to the mall for some exercise, keep these tips in mind for a more successful workout:

• Stretch before and after your workout. Choose a place out of the way of other shoppers to get your stretching done, such as next to a wall or just outside the mall entrance.
• Always start slow. If you don't work out regularly already, then you should only do 10 to 20 minutes of exercise at a time to start off.
• Take advantage of times when you are standing still. If you're standing in line, try raising yourself up on your toes to work you calf muscles. Or, contract your abdominal muscles to strengthen your core. That way you can still get some shopping done without having to completely stop your workout.
• Use baskets or bags instead of carts to get more of a workout for your arms.
• Park further away from the entrance to get extra walking in between your car and the mall.

Beyond your attire and these tips, you'll also want to think about the best times to do your mall workout. Try visiting at different times to see when the mall is the least busy. Often, the mall is busiest on weekends and after 5pm on weekdays after people get out of work. You may want to visit in the morning or afternoon when possible to avoid crowds which could slow you down as you exercise.

Easy Abdominal Workouts You Can Do Anywhere

Do you have problems with excess fat building up in your belly? This is a common problem for many adults, even those who work out regularly. The key to keeping a flat stomach is to do exercises intended to specifically target your abdominal area. In this article, you'll find a list of some of the easiest and most effective abdominal workouts that you can do just about anywhere, whether you're at home, in the gym or in your office.

Traditional Crunches

1. Lie down on your back on the floor and extend place your hands behind your head.
2. Lift your shoulder blades off of the floor by contracting your abdominal muscles. Don't press your hands on the back of your head to create the crunching motion - only use your fingers for light support.
3. Slowly lower your head back down without setting it on the ground.
4. Continue for as many repetitions as you like.

Bicycles

1. Lie down on your back on the floor and place your hands behind your head.
2. Pull your knees in to your chest and lift your head slightly off of the floor. Do not rest the weight of your head in your hands during this exercise. Instead, use your fingers for light support.
3. Rotate to your left, bringing your right elbow across your body towards your left knee. At the same time, extend your right leg so that it remains up off of the floor.
4. Do the same movement but with the opposite limbs: this time, bring your left elbow towards your right knee and extend your left leg.
5. Keep alternating sides in a continuous pedaling motion for several sets.

Reverse Crunches

1. Lie down on your back on the floor with your arms resting palms down at your sides.
2. Bring your legs and feet up off the floor by bending your knees at a 90-degree angle. This is the starting position.
3. Contract your lower abdominal muscles to bring your knees in towards your chest. You should lift your hips slightly up off of the floor during this movement.
4. Return to the starting position by slowly relaxing your abs.
5. Continue for as many repetitions as you like.

Corkscrew

1. Lie down on your back on the floor with your arms resting palms down at your sides.
2. Raise your legs straight up in the air so that they are directly over your hips. Keep your knees slightly bent.
3. Contract your lower abdominal muscles to bring your hips up off of the floor slightly. While your hips are raised, turn them towards the right. You should be using your abdominal muscles to create this movement as well.
4. Return to the starting position by slowly relaxing your abs.
5. Bring your hips back up off the floor, this time using your abs to turn your hips to the left side of your body.
6. Return to the starting position by slowly relaxing your abs.
7. Continue for as many repetitions as you like.

Elbow Planks

1. Lie on your stomach on the floor with your legs together and toes pointed down towards the floor.
2. Lift yourself up on your toes by resting on your elbows. Lay your forearms flat on the ground with palms facing down.
3. Hold yourself in the air for as long as you can. Be sure to focus on contracting your abdominal muscles to maintain the proper position.
4. Lower yourself to the ground once you tire.
5. Continue performing repetitions, and work up to being able to hold the plan position for longer over time.

Side Planks

1. Lie on your left side with your legs stacked one on top of the other. Place a rolled up towel between your legs if you need added stability.
2. Lift your body up off the floor by resting on your left forearm, which should be positioned at a perpendicular degree to your torso.
3. Using your abs, lift your hips up so that your body forms a straight line from your shoulder down to your feet.
4. Hold the position for a few seconds then slowly lower yourself back down.
5. Repeat several times on the left side, then switch and repeat while on your right side.
6. Continue for as many repetitions as you like.

Extended Arm Crunches

1. Lie down on your back on the floor and extend your arms straight out behind your head. Clasp your hands together so that they pull in close near your ears.
2. Lift your shoulder blades off of the floor by contracting your abdominal muscles. Keep your arms out straight and try to use them to help support your head and neck.
3. Slowly lower your head back down without setting it on the ground.
4. Continue for as many repetitions as you like.

As an added bonus, these exercises help to strengthen your core, which improves your posture and protects your spine. Now that you have several, simple abdominal exercises to choose from, there's no excuse for ignoring your midsection when you exercise, especially when these exercises can be done just about anywhere.

Water Aerobic Exercises For A Low-Impact Workout

Swimming laps isn't for everyone, so if you want to exercise in the pool with a more diverse activity, consider trying water aerobics. It's a great way to burn calories and get fit while still having some fun in the pool. In this article, you'll discover what water aerobics is and how it can benefit your health. Plus, you'll learn some easy water aerobic exercises that you can try the next time you're in the pool.

What is Water Aerobics?

Water aerobics is the term used to describe aerobic exercises that are performed in water. That means that the exercises done in water aerobics are intended to increase your heart rate and your body's intake of oxygen. Most commonly, water aerobics are done in a shallower part of the pool so that the participants' feet can touch the bottom of the pool. This gives them added support and flexibility to do different movements. Although many people do water aerobics in a class, if you know some of the exercises, they can certainly be performed on your own as well.

Benefits of Water Aerobics

There are a myriad of benefits for doing water aerobic exercises that can positively affect both your health and your lifestyle, including:

• Burn calories: According to the Aquatic Exercise Association, you can burn about 400 to 500 calories per hour doing water aerobics. Naturally, doing more intense water aerobic exercises can increase that amount, while milder exercises may burn less. Additionally, you may be able to increase the amount of calories you burn by doing exercises that involve both the upper and lower body and those which involve submerging more of your body in the water.
• Build strength: Many people are able to tone up their muscles easily through water aerobics. That's because the water provides natural resistance against your movements, which makes your muscles work harder to perform each exercise.
• Low-impact: While doing water aerobics, the water softens the impact that joints have while exercising. This makes water aerobics a great choice for people with joint problems or arthritis or for the elderly.

Water Aerobic Exercises

Here are a few basic water aerobics exercises that you can try out. For each of the following exercises, stand in waist- to chest-deep water unless otherwise noted:

• Leg switch: Start by standing up straight with your arms by your sides. Hop up slightly and put your right foot forward and your left foot back. Allow your body to sink back down slightly then hop up again and slight your feet so the left foot is forward and the right foot is back. Continue alternating your feet, being sure to hop up between each switch.
• Jumping jacks: Stand up with your feet together and arms at your sides. Hop up and go into a jumping jack position with your arms above your head and feet spread apart wide. Hop up and return to the starting position. Do as many jumping jacks as you can.
• Pedaling: Pedal your feet as though you were on a bike, keeping your feet off the floor of the pool as long as possible. Take a break when necessary, then continue. Depending on your ability, you may want to be in slightly deeper water for this exercise.
• Arm curls: Make sure your arms are submerged. Stand with one foot in front of the other with your arms at your sides with your palms facing forward. Cup your hands and then bring them up to your shoulders, keeping your upper arms at your sides. Turn your hands so they are facing down and still cupped, then return your arms to the starting position. Make sure you keep your fingers together throughout the exercises as the cupped shape of the hands adds resistance to this exercise. Repeat as many times as you like.
• Dolphin fin: Place your right hand on the edge of the pool. Place your left hand under your right hand on the side of the pool about a foot below the water level. Push out so your legs are near the surface. Keeping your feet together, move your legs up and down until they are making waves. If necessary, take a short break once you being to tire, then continue making waves.
• Calf lifts: Stand next to the side of the pool, placing both hands on the edge of the pool in front of you. Keep your feet together on the floor of the pool. Raise yourself up on your toes and then lower your heels back down to the floor of the pool slowly. Repeat this exercises until you tire. You can also reverse this exercise so that your heels stays on the floor and your toes lift up instead.

Bicycling For Exercise And Better Health

You may have enjoyed riding your bike as a kid, but have you ever considered that you could have fun on a bike as an adult as well? Bicycling for exercise is a great way to get outdoors and have a good time being active. The best part is how great this activity can for your health. In this article, learn how you can get started with bicycling for exercise and how this great sport can benefit your health.

Tips for Getting Started

There a few things to keep in mind if you are new to bicycling. First, make sure that you get a helmet if you plan to use a bike outdoors and not a stationary bike - this will greatly reduce your chance of a head injury if you should fall.
Secondly, learn the rules of the road. You should ride with the flow of traffic and use arm movements to signal your turns. Watch out for people who may be opening car doors as you ride by, and be cautious while riding in traffic.
Lastly, keep in mind that even though bicycling for exercise may seem simple, it isn't for everyone. If you have any concerns about your health or chronic injuries and pains, ask your doctor before you start cycling regularly.

Types of Bikes

There are several types of bikes you can use to get some exercise. While stationary bikes are great for exercising right in your own home, road bikes give you the opportunity to get outside and can even be used to run errands or commute to and from work. If you want to bike on trails, consider getting a mountain bike, which is sturdier and has wheels to adapt to rough surfaces. Bicycle motocross, or BMX, is another great bicycling activity that involves going through courses filled with hills, ditches, sharp turns and other obstacles. While mountain biking and BMX will give you a harder workout, they are both more dangerous than road bikes or stationary bikes so consider taking lessons before trying these activities on your own.

Health Benefits

There are several great health benefits of bicycling for exercise, including:

• Reduce the risk of heart disease: According to the British Heart Foundation, you can cut your risk of getting heart disease in half by cycling 20 miles per week. Your lower risk for cardiovascular disease can help you avoid potentially fatal incidents like a heart attack or a stroke.
• Lose weight: By cycling regularly, you can burn lots of calories and even start to lose pounds. According to one study, women who biked for just five minutes a day gained fewer pounds than women who didn't bike. An added bonus is that by keeping that extra weight off, you'll reduce your risk for other weight-related problems, including type 2 diabetes.
• Improve your endurance: Your fitness can improve with bicycling, especially if you ride at a steady pace and do some uphill biking. The more you push yourself, the better your endurance will be. If you get into off-road or all-terrain biking, then your endurance will likely improve dramatically.
• Build muscle tone: You can work more than just your legs when you go out cycling. One way to do so is to tighten your core as you bike so that your abdominal muscles get a workout as well. You can also lean down towards your bike handles so that your arms and back are also helping to support the weight of your body. The working of all of these muscles at once can greatly improve your muscle tone over time.
• Lower impact on your joints: Because there is a smooth, circular leg motion involved in cycling, it can be a great choice for people who suffer from joint problems. When you compare cycling to the hard impact with running or aerobics, you can understand why cycling can be beneficial for those who have issues in this area. If you do have major knee or hip problems, you should still consult your doctor before cycling regularly to make sure you can do this activity without causing further damage to your joints.
• Rehabilitate after an injury: Stationary bikes in particular are often used in physical therapy programs for those who are recovery from an injury. For knee or joint problems, the low impact of cycling can be a plus. It can also be a great way to get some physical activity in without working injured areas of the body too hard.
• Great for beginners: Cycling is one of the best options for people who want to work on getting fit but don't know where to start. Most people, even those who are a little heavier, can feel comfortable on a bike. Plus, it's easy to start off slowly and build up as you gain endurance.

There are a few other great benefits of bicycling for exercise that extend beyond the scope of your health, including:

• Cost-effectiveness: Cycling is a great exercise that you can do without having to go to the gym, and the equipment itself (just a bike and a helmet) is very affordable. You can even get a stationary bike in your home so that you can do your cycling exercises even during bad weather. By doing some of your exercise out of the gym and with affordable equipment, you can save a significant amount of money.
• Exposure to the outdoors: Many people prefer to bike outdoors than on a stationary bike because it allows them to get some fresh air and to interact with others. The freedom to explore your surroundings from a bike can be a great way to enjoy nature and your community. It may also be a good way for your to release stress or wind down after a long day of work.

Boxing Bag Workouts At Home Or At The Gym

Working with a boxing bag can be a real challenge, but they are also a lot of fun. Hitting a bag is much different than hitting mitts or pads or shadow boxing, so it's important that a boxer has a firm handle on the basics before moving to the bag, or they could get seriously hurt.

Types Of Bags

There are several different types of bags, but they usually fall into two categories: heavy bags and speed bags.
There are a number of different types of heavy bags. They come in weights between 25 pounds and 150 pounds. They also come in a hard fill or a soft fill.

• Hanging, heavy bags are the type that perhaps most people are familiar with. They are hung by a special piece of hardware that allows the bag to swivel in all directions. The bags are made with D-rings and chains for hanging and some models come with a D-ring on the bottom so that a chain or rubber cord can be added for stabilization.
• Free-standing heavy bags are the same shape as hanging heavy bags, but instead of hanging, they have a large hollow base which is filled with sand or water for stability. The height of the bag can be adjusted to fit fighters of different sizes.
• Water filled heavy bags work just like hanging heavy bags, but instead of being filled with the fiber fill that regular heavy bags are filled with, they are filled with water. Water bags respond a bit more like a human body would since the human body is mostly water.
• Specialty bags are hanging heavy bags of different shapes that are designed to work on specific skills and angles.

The fill of the bag makes a difference as to how it will respond. A hard fill bag is filled with shredded fiber and has a one inch foam covering. A soft fill bag also has the same shredded fiber fill core, but has a two inch foam covering, making them gentler on the bones and joints.
Speed bags are designed to enhance coordination and speed. They have a lower potential for injury when compared to a heavy bag, but unlike a heavy bag they aren't designed to be hit with a fighter's full force. Like heavy bags, speed bags also come in a few different styles.

• A traditional speed bag is hung from a swivel on a platform so that it can move as the boxer hits it.
• Also like heavy bags, speed bags are available free-standing. The base is filled with water or sand and there is a spring at the top of the pole where the bag is, so that the bag moves more and springs back and forth.
• A double end bag is a type of speed bag that is hung between two heavy duty rubber cords, like to ones used to secure cargo in vehicles. This bag doesn't move in the same way as a traditional bag, but it is also used to develop speed and eye-hand coordination.

Which Bag?

"Which bag should I use?" is a question that new boxers often ask. The answer is somewhat simple. The type of bag used depends upon what skill a fighter is working on. If I fighter is looking for overall practice with footwork, punching, kicking if that's part of their training, and slipping a punch, then a heavy bag is the way to go.
If a fighter is looking to increase speed and coordination, then a speed bag is the way to go. With a speed bag, the fighter is stationary, so footwork is not used and because the bag is small, the fighter doesn't typically work on slipping a blow, although this is possible with a double end bag. A free standing speed bag can be used for kicking as well if that is part of the training.

Working Out With A Boxing Bag

Working out with a bag is not much different in technique than working out with mitts or pads. The only difference is that it is a much harder surface to hit. The advantage is that it is much more like hitting a human opponent, without actually hitting another person.
The workout will be different depending upon the type of bag being used. A hanging bag will swing back and forth that a fighter will have to dodge and that a fighter can steer, just as in a real fight. But a speed bag will provide a significant upper body workout, without the footwork.
When working out with a boxing bag, it's important to warm up and stretch muscles to avoid injury. After a brief warm up of about 15 minutes, a boxer can start working with the bag. A fighter can also warm up doing light drills on the bag.
When starting out, brief drills are recommended. Try perfecting techniques by throwing 20-25 punches followed by a short rest.
As a fighter advances they can try circuit drills or timed rounds if they are training for an event.

Safety Precautions

Working out with a boxing bag, particularly a heavy bag, there are some unique safety precautions that need to be taken.

• Be sure to use proper wraps and gloves to protect hands and wrists
• Always use proper techniques to avoid injuries.
• Start slow. Perfect technique before working on speed.
• Stay hydrated
• Keep rounds with the bag short, and rest briefly in between. Overdoing it will lead to sloppy form and injuries.

Working out with a boxing bag is a lot of fun, but it does take some skill, so it isn't for beginners. So if a fighter wants to start hitting the bag, he has a great fitness goal to work up to. Safety is vital, but if done properly boxing is a great workout.

Brain Exercises For Memory Improvement

Many people experience a bit of trouble remembering things from time to time. Maybe you're a student who has trouble recalling the details of a certain lesson or reading. Perhaps you're an older adult who is having trouble remembering names or dates that you once knew like the back of your hand. In any case, there's no harm in doing some brain exercises to improve your memory. In fact, you may find it extremely helpful in a variety of ways. This article describes several great brain exercises that you can do to help improve your memory.

Signs Of Memory Loss

One of the key reasons that people may be interested in doing brain exercises for memory improvement is that they may be struggling with memory loss in their day-to-day lives. Amnesia, Alzheimer's disease, brain trauma, certain psychological conditions and drug and alcohol abuse can all be the cause of significant memory loss. Additionally, there is usually some very minor memory loss associated with the natural aging process. Here are a few signs to watch out for if you or someone you know may be losing their memory:

• Asking the same questions over and over
• Forgetting names or calling people by the wrong names
• Getting lost while driving or walking in a familiar place
• Misplacing items frequently
• Having trouble remembering details about something you just watched, read or discussed

It's important to remember that the brain exercises described in this article aren't just for people who are losing their memory. Although experiencing the signs of memory loss is a great motivation to do these exercises, they can also be completed by anyone who wishes to improve their memory.

Brain Exercises

There are several great brain exercises that you can do to help improve your memory. Some of the greatest aspects of these exercises is that they are easy to fit into your day-to-day life and can also be fun and rewarding. Try some of these below to see if you can make a difference in how well you can remember and recall information:

• Puzzles: Doing a puzzle is an excellent way to use your brain's power of recall and association. This doesn't always have to be a jigsaw puzzle, either. You can do crossword puzzles and word puzzles as well in order to improve your memory. Try replacing a few hours of TV or computer time each week with these types of puzzles instead.
• Games: Playing games is not only fun but it can also be a great memory booster. However, keep in mind that the best games for your brain are ones that involve problem-solving or memory recall. In addition to board games and strategy games, some of today's hottest video games and computer games fall into this category as well. Try to choose some games which involve competing against others or time-sensitivity, since this will sharpen your speed and recall.
• Reading: Reading a good book, a newspaper or a magazine can be a great way to stimulate your brain. While any reading is good, your brain will work harder if you choose challenging materials to read. Try to set aside some time for reading each day to help you boost your memory.
• Learning new things: One of the best things you can do for your brain is to expose yourself to new things. Taking a cooking class, learning to play an instrument, taking up a new hobby or learning a new skill are all great ways to challenge your brain. In addition to these examples, one of the best new things you can learn if you want to focus on memory is a new language. Having to memorize new words, sentence structures and grammar rules will truly stimulate your memory and keep you on your toes.
• Physical workouts: Many people may be surprised to learn that not all brain exercises have to do with puzzles, memory games or other thinking-based activities. In fact, doing physical exercise is also beneficial to your brain and your memory. A study in Proceedings of the National Academy of Sciences found that individuals who did aerobic exercise regularly had significantly increased blood flow to the memory-related areas of their brain in just three months. Additionally, they scored better on memory tests. Although it has not been proven, many experts suspect that the physical exercise may also stimulate the growth of new cells in the memory-related areas of the brain.
• Socializing: Research has found strong links between good brain health and strong personal relationships. If you want your memory to improve, make sure you keep an active social life, whether that involves fostering your friendships and relationships with family members, joining a local club or volunteering. Being around others is a great way to stay intellectually stimulated and to boost your memory capabilities.

Resistance Band Workouts You Can Do Anywhere

Resistance bands are a great workout tool. Not only are they very affordable at about $20 or less, they are also easy to store, whether you throw them in a closet or drawer or stash them in a gym bag. One of the best parts about using resistance bands is that they are so easily transportable. That makes it possible for you to do your workouts almost anywhere, including in your living room, in your office or even in a hotel room. Travel, work and family obligations shouldn't get in the way of regular exercise, which is why resistance bands are perfect for people with a busy schedule. Here are a few easy resistance bands workouts that you can do anywhere, any time.

Resistance Bands 101

Resistance bands are typically long, thin rubber tubes which are made to stretch as you do your workouts. Because the rubber is taught, it provides resistance that keeps you challenged throughout each exercise. Handles are fixed to each end of the tubing to provide a secure way to hold on to the bands as you work out.
A benefit of using resistance bands is that they are affordable and easy to obtain. Sporting goods stores, gym shops and even some larger chain stores like Target carry a variety of resistance bands. You can also find and order these bands online. Keep in mind, however, that not all resistance bands are alike. Most are marked with a level of resistance that varies from light to medium to heavy. Depending on your personal strength, you may need to start with a lower resistance and build up to heavy resistance later on. Also, pay attention to how much each exercise challenges you - you may find that you like to use different resistance levels for different workouts.

Standing Rows

1. Place the resistance band on the floor. Step on the middle of the resistance band with both feet, standing with your feet about shoulder-width apart.
2. Pick up one end of the band in each hand and stand up straight.
3. Start with the bands at waist height. Slowly pull up on the bands by bending at the elbows. Continue bending until your hands are under your chin.
4. Slowly lower your arms back down. Repeat as many times as you like.

Sitting Rows

1. Sit on the floor with your legs straight out in front of you. Place the middle of the band on the bottoms of your feet.
2. Take one end of the band in each hand so that the band is taut against the bottoms of your feet.
3. Slowly pull the ends of the band towards your chest. Squeeze your shoulder blades together as you perform this movement.
4. Slowly return your hands back to the starting position. Repeat as many times as you like.

Reverse Pushups

1. Lie on your back with your feet straight out in front of you. Place the middle of the band underneath your upper back near your shoulders.
2. Take one end of the band in each hand. Have one hand on each side of your head to begin.
3. Slowly push your hands straight up from your shoulders. Try not to lock your elbows once your reach full extension.
4. Slowly return your hands to the starting position. Repeat as many times as you like.

Arm Raises

1. Stand up with your feet about shoulder-width apart and your torso bent slightly at the waist. Place the middle of the resistance band underneath both feet.
2. Take one end of the band in each hand, criss-crossing them so that the left end is in your right hand and vice versa.
3. Slowly pull the bands out away from your body in either direction until both of your hands are at about shoulder height.
4. Slowly return the bands to the starting position. Repeat as many times as you like.

Leg Push

1. Lie on your back. Bend your legs at both the knees and hips to bring them in towards your chest.
2. Place the middle of the resistance band around the bottoms of your feet.
3. Take one end of the band in each hand, criss-crossing them so that the left end is in your right hand and vice versa.
4. Tighten your core and slowly push your legs out from your body at a 45-degree angle to the floor.
5. Slowly return your legs to the starting position. Repeat as many times as you like.

Leg Lifts

1. Secure one end of the band to a stationary object and secure the other end around your right foot.
2. Lie on your stomach with your legs lying flat on the floor behind you and the band taut between the stationary object and your right foot.
3. Slowly lift your right leg up until it is perpendicular to the ground. Keep your left leg flat on the ground throughout this exercise.
4. Slowly lower your right leg back down.
5. Repeat as many times as you like with the right leg, then switch the band over to your left leg and do an equal number of repetitions on that side.

5 Best Cardio Exercise Machines For Home Workouts

Whether you're in the market for new fitness equipment for your home gym, or you just want something you can hop on to get a good sweat going, cardio exercise machines are great for getting, and staying, in shape in the comfort of your home. Before you head to your local sporting goods store to purchase a new cardio exercise machine, make sure you know exactly what you want and the type of workout you're looking for.
While there may be different versions and variants of popular, cardio exercise machines, the five most popular machines to choose from are:

1. Treadmill

The classic treadmill is probably the most well-known cardio exercise machine on the market. The purpose of a treadmill is to mimic running on a track or open road, while remaining in a stationary location. Most treadmills include various settings to increase or decrease the pace of your movement from a slow walk to a fast sprint. Treadmills also feature an incline setting to mimic elevated roads, like running up a hill.
By experimenting with the various settings, you can create a cardio workout that is the equivalent of walking or running a marathon. Well, maybe a half-marathon. You can make adjustments for just about any type of workout, from a 20-minute hill climb to a 10-minute jog. The treadmill may seem a bit basic for some, but the effectiveness of running, walking and jogging for physical fitness and better health has been proven for quite some time.

2. Stationary Bike

If running for better fitness doesn't interest you, look into purchasing a stationary bike. Used to mimic biking on an open road, stationary bikes feature various settings to increase and decrease resistance while you peddle. Altering the resistance settings allows you to make your biking session more difficult depending on your fitness needs.
The stationary bike might not seem as physically intensive as the other cardio exercise machines. Even at the highest resistance settings, the rate of calories you're burning per hour are typically fewer when exerting the same amount of effort on another cardio machine. However, the stationary bike is easy on the joints and is perfect for those looking for a low-impact workout.

3. Elliptical Machine

An elliptical machine offers a full-body, cardio workout. The inclusion of moveable handle bars offers a full-body workout unlike most other cardio exercise machines. The easiest way to explain how an elliptical works is to imagine yourself performing a standing foot pedal, with two long handle bars attached to the foot pedals that can assist you with pedaling by pulling and pushing the handles back and forth. The handlebars are almost like a skier's poles, and the pedals are the skis. The pedaling motion, in conjunction with the pushing and pulling of the handle bars offer an upper and lower body workout.
Aside from offering a full-body workout, another benefit of owning an elliptical machine is it's easier on the joints than a treadmill, but offers a tougher workout than the stationary bike. Elliptical machines might also be more appealing to those who find treadmills and stationary bikes too boring for them.

4.Stair-Climber

The stair climber is a cardio exercise machine that either has a rotating set of steps or a set of standing foot pedals, similar to an elliptical machine. This cardio exercise machine is meant to mimic climbing an endless flight of stairs, with various settings and speeds to increase or decrease difficulty.
You can get a better workout in by pumping your arms in the same manner you would if you were speed walking or running. Many people feel compelled to rest their arms and hands on the side handles of the stair climber, or leaving them lazily at their sides. Doing this will only rob you of a better workout and burning more calories.

5. Rowing Machine

A rowing machine is designed to mimic the movements used for rowing a boat. This cardio exercise machine also offers a great, full-body workout. A rowing machine typically features an adjustable seat that slides on a horizontal beam, a foot rest with foot straps and two rowing handles attached to a chord or chain. By pushing off the foot rest with your legs, the seat will begin to slide back as you pull on the rowing handles. A full revolution is completed as you slide back and ease the chord or chain back towards the flywheel at the end of the machine.
A rowing machine requires a lot more out of your body, and can potentially give you a better full-body workout than the elliptical machine. Try watching videos online, or having someone show you the proper form and technique, since using the wrong form can negate the workout and can even lead to injury.

Essential Home Gym Exercise Equipment

Setting up your own home gym allows you the comforts and convenience of exercising at home and skips the hassle of having to drive to the gym. Plus, a home gym allows you to workout anytime you want, and you won't have to deal with other gym members sweating and spreading germs on the exercise equipment you plan on using. Here is a complete guide with all the essential exercise equipment needed for building a complete gym in your home.

Cardio Training Equipment

Almost every gym in the world has a section that is completely dedicated to cardio training, from treadmills to elliptical machines. Depending on your budget and the amount of free space you have in your home, finding the right cardio machine can take some careful thought.

• Low budget cardio equipment: If you are on a limited budget, consider purchasing a jump rope for your cardiovascular workouts. Jump ropes are very affordable and provide a great cardio workout when used correctly. If you have more money to spare, a step-bench is another great piece of cardio equipment that can be purchased for under $100. Both of these items are compact and easy to store, so space shouldn't be an issue.
• Higher budget cardio equipment: If you can spare $500 to $1000 on your cardio equipment, consider purchasing a treadmill, elliptical machine or exercise bike for your home gym. All of these machines offer a great cardio workout, but may require a bit of extra space. If you're not sure which cardio machine you would prefer, try to get a temporary pass at a local gym, or ask friends for a guest pass at their gym to try out the different machines and see what you like.

Whether you're going for low budget or higher budget equipment, it's important to have at least one piece of cardio equipment that will allow you to get the blood flowing and pump your cardiovascular system.

Strength Training Equipment

The next category of equipment necessary for any home gym is strength training equipment. Again, this all depends on the amount of space and money you have to spend on your home gym.

• Low budget strength training equipment: Dumbbells, kettlebells and resistance bands are great exercise tools for strength training. Each one of these items offer some form of resistance to help you build muscle and burn fat. These items can be purchased in sets and are more affordable than other home gym, strength training equipment.
• Higher budget strength training equipment: Expect to spend a couple hundred bucks for all-in-one gyms and weight benches with barbell sets. These are great pieces of equipment for those looking for heavier loads for strength training, but they do require a lot more free space and can be a pain to move. These types of machines typically need a dedicated area within your home since they can't be easily stored.

Core Training Equipment

Many people assume that core training refers to abdominal exercises. However, the core also includes other important muscles, including the obliques, glutes and hip muscles. Strengthening your core is an essential part of a good fitness regimen.

• Low budget core training equipment: Toning wheels and balance balls are affordable, exercise equipment that can help strengthen your core. These cost anywhere between $10 and $25, and can be easily stored for smaller home gyms.
• Higher budget core training equipment: If you're willing to spend a few extra bucks on your core, BOSU balls and abdominal trainers range from $75 to $100.

In most cases, a balance ball, toning wheel and core strengthening exercises on a yoga mat are more than sufficient. Higher budget items simply offer alternatives for those looking for new ways to exercise their core.

Other Home Gym Essentials

Once you've taken care of the essential equipment needed for cardio, strength and core training, you can complete your home gym with these important, fitness items:

• Yoga mat: used for yoga, but can also be used for stretching and exercises performed on the floor in place of an exercise mat.
• Workout bench: purchase an adjustable bench or an abdominal bench with foot grips for a wide array of exercises.
• Pull-up bar: you can permanently attach one to a door frame, or purchase one that can be easily removed and stored when not in use.
• Mirror: useful for monitoring your form and posture to avoid weight-lifting injuries.
• Portable fan: to keep you cool and provide proper air ventilation.
• TV: this is entirely up to you, but a TV can come in handy while exercising, which is why most gyms have them.

Save yourself the headache and hassle of owning a gym membership and start exercising in the convenience of your home with your own gym. You can build a home gym with on any budget, all that's left is motivating yourself to actually use it!

Full-Body Dumbbell Workouts At Home Or At The Gym

For many people, one of the main challenges to getting enough exercise each week is a lack of time. If it takes too long to get a workout completed, you'll either have to cut the workout short or skip it altogether. However, when you can get your workout done quickly, you'll have more time to get it over with and move on to other items on your daily to-do list. Pack a powerful punch in each and every workout by trying these full body dumbbell workouts either at home or at the gym. By working on several areas of your body at once rather than one at a time, you can create a more efficient workout that fits into your schedule.

Bent-Over Rows

This exercise is useful for working your shoulders, back, upper arms and lower arms. If you bend at the knees properly, you will also work your thighs to a lesser extent. This full-body dumbbell workout is sure to get your blood pumping as well:

1. With feet shoulder-width apart and knees slightly bent, stand up straight and hold two dumbbells at your sides.
2. Slowly lower your torso until it is almost parallel to the floor. Bend at both the hips and knees to achieve this position.
3. Hold your dumbbells in front of your thighs - don't let your arms hang down so your elbows lock.
4. Pull the dumbbells up to each side of your torso so that your arms and elbows are above the level of your back.
5. Slowly lower the dumbbells back down until they are in front of your thighs.
6. Repeat as many times as you like.

Seated Dumbbell Curl

This exercise is useful for working your upper and lower arms, your back and your chest. With proper posture and focus on tightening your muscles, you can turn this arm workout into more of a full-body workout by tightening your abs between reps:

1. Sit on a bench or a chair with your back straight and knees together.
2. Hold your dumbbells with your palms facing up. Let the dumbbells hang at your sides to begin.
3. Move into the starting position by bending at the elbows and creating tension in your biceps.
4. Keeping your back straight and your elbows close to your sides, slowly pull the dumbbells up to your shoulders.
5. Slowly lower the weight back to the starting position. Don't lock your elbows when the dumbbells are down at your sides again.
6. Repeat as many times as you like.

Dumbbell Lunge

This exercise is useful for working your thighs, calf muscles and glutes. By keeping good posture throughout the workout, you can also work your abs and back to a lesser extent:

1. Stand with your feet shoulder-width apart and back straight.
2. Hold a dumbbell in each hand with your palms facing in towards your sides. Let the dumbbells hang down at your sides.
3. Take a long step forward with your right foot.
4. Lower your body towards the floor, making sure to keep your back straight and upright the entire time. Your right leg should bend until the thigh is parallel to the floor. Meanwhile, your left knee will drop towards the floor underneath your torso.
5. Push down on your right foot to return your body to the starting position.
6. Repeat with the opposite leg, and continue alternating as many times as you like.

Lying Dumbbell Extensions

This dumbbell workout is great for targeting multiple muscle groups. Use it for working your upper and lower arms, shoulders and chest:

1. Lie back on a bench with your feet still on the floor slightly more than shoulder-width apart.
2. Hold a weight in each hand and lift the dumbbells until your arms are extended straight above the shoulders on each side of your body. Your palms should be facing in towards each other and your elbows should not be locked.
3. Bend at the elbows to lower the dumbbells down until they are next to either side of your head. Keep your elbows in the direction of your hips throughout the exercise - don't let them come out to the sides.
4. After a short pause, slowly raise the dumbbells back to their starting position above your shoulders.
5. Repeat as many times as you like.

Dumbbell Shrug

This exercise is useful for working your upper back, shoulders and the muscles in and around your neck. You can also work your arms to a lesser extent:

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand and let them hang down at your sides. Do not lock your elbow.
3. Let your shoulders hang down with the weight of the dumbbells.
4. Slowly shrug your shoulders to lift the dumbbells up slightly. Make sure to raise your shoulders up straight - do not roll them forwards or backwards during this motion.
5. Slowly lower the dumbbells back to the starting position.
6. Repeat as many times as you like.

Tips for Your Workout

Keep in mind that each person will have a different strength level when doing these full-body dumbbell workouts. According to Men's Health, beginners should start out with around 20 to 30 pounds of weight and take longer breaks (around 90 seconds) in between different exercises. As your strength increases, slowly add more weight to your dumbbells and shorten your recovery time between exercises. You may also need to adjust the weight of your dumbbells front one activity to another depending on your strength level in different areas of the body.

5 Most Common Weight Lifting Injuries And How To Treat Them

Many people lift weights, whether it's to build muscle mass, tone their body or boost their metabolism. It's a fun way to work out that keeps your body and mind challenged. Unfortunately, it can also be a dangerous way to exercise if you don't take the proper precautions. Pain and discomfort may result from several things, such as doing a lift improperly, overuse of the muscles or trying to lift too much weight. This article describes some of the most common weight lifting injuries that you'll want to look out for, along with a few tips for treating these injuries if they should occur.
There are several common injuries found among weight lifters. These occur in the areas of the body which are used the most often in weightlifting, such as the back, shoulders and legs. This list details the most common weight lifting injuries, including how they are caused and the symptoms that are often experienced along with them:

1. Shoulder Impingement Syndrome:

This injury is caused by an inflammation to the tendons around the rotator cuff in the shoulder. This is typically caused by any overhead weight lifting activities, such as lateral raises, bench presses and shoulder presses. Typically, the first signs of this injury are pain in the front of the shoulder and the side of the upper arm. The pain will first be noticeable only when raising the arms, but if the injury worsens it may cause pain while lying down or after exercising as well. With shoulder impingement syndrome, the pain will stop before the elbow. Pain extending beyond the elbow may indicate another problem, such as a pinched nerve.

2. Rotator Cuff Tear:

A tear to the rotator cuff may occur with the same exercises that could cause shoulder impingement syndrome. However, a tear is a much more serious condition that comes with intense pain immediately after the tear occurs. The arm will become weak and a snapping sensation may also be felt. Depending on the severity of the tear, surgery may be required in order to treat this injury.

3. Patellar Tendonitis:

This injury involves inflammation to the tendon connecting the kneecap to the shinbone. It is often a result of the quadriceps muscles being too tight or overused. This adds stress on the kneecap, which causes the inflammation. The condition is marked by pinpoint pain at the base of the kneecap. Hack squats, lunges and any weight lifting with the legs can potentially cause this injury.

4. Back Sprains and Strains:

Because many weight lifting exercises require the use of the back, strains and sprains in this area of the body are common. Sprains involve torn or stretched ligaments in the back, while a strain affects torn muscles or tendons. In both cases, pain, swelling and trouble moving the back easily are common symptoms. Rows, bench presses, dead lifts and curls are some of the exercises which may cause these types of injuries.

5. Herniated Disk:

Another injury common among weight lifters is a herniated disk. This condition occurs when comes of the cushions between the vertebrae in the backbone either slips out of place or ruptures. This can be caused by trying to lift heavy weights with your back muscles rather than the muscles in your legs. Because of this, dead lifts are the most likely weight lifting-related cause of this injury.

How to Treat your Injuries

There are several steps that weight lifters can take in order to help prevent these common injuries, including:

• Always be sure to stretch your muscles well before you lift weights. Making sure that your muscles are warmed up before your workout begins is a great way to avoid strains, sprains, tears and other common weight lifting injuries.
• Reduce your swelling by taking anti-inflammatory medications. You can also take supplements or eat foods high in omega-3 fatty acids, as these are known to help with inflammation. You can also apply ice packs sparingly to help reduce swelling.
• Often, weight lifters make the problem worse by continuing to do these exercises even when they begin to feel pain. One of the best steps for weight lifters in preventing injuries is to be aware of their body. If a weight lifter begins to feel a new pain, especially if it is felt during a specific movement or exercise, they should consider taking a break from their workout. Even cutting back on painful activities may help in giving your injuries time to heal.
• If your pain does not subside after taking the steps listed above (or if you experience a more serious injury such as a rotator cuff tear or a herniated disk), see a doctor right away. You may need to discuss your options with physical therapy or surgery in order to treat your injury successfully.

Love Handle Exercises For A Firmer Body

The sides of the abdomen are one area that many people find hard to target in their workouts. When extra flab begins to build up there, they sometimes take on the nickname of "love handles." In order to get rid of the fat in your love handles, it will take a few spot toning exercises that really zone in on this problem area. In addition, it's helpful to take steps to boost your metabolism and eat the right foods to help burn off the fat more quickly. Read this article to find out some of the best exercises for getting rid of those love handles and building a firmer body.

Oblique Crunches

This exercise works the muscles along the sides of your abdomen known as the oblique muscles. This is the primary area where love handles are formed.

1. Lie on your back with your legs flat on the floor in front of you.
2. Lift your head slightly and place your hands behind your head like you would for a normal crunch. Don't rest the weight of your head in your hands; instead, use your hands for balance and direction throughout this exercise.
3. Swing your right elbow towards the left side of your body. At the same time, pull your left knee in towards your torso. As you do this, keep your right leg straight but lift it off of the floor a few inches.
4. Do the same movement but with the opposite limbs. In a smooth motion, bring your right arm back and push out your left leg at the same time as your twist your left elbow towards your right side and pull your right leg in. Throughout this exercise, keep your head and your legs up off of the ground.
5. Continue alternating between each side of your body. After 20 repetitions, take a break. Repeat as many times as you like.

Side Crunches

This is another great exercise for targeting the oblique muscles and toning up your love handle area.

1. Lay on the floor on your right side. Use your right hand to prop your head up from the floor.
2. Place your left hand behind your head on the other side of your body. Bend your legs slightly at the knee for stability.
3. Bend at the waist and bring your left elbow towards the left side of your torso. Be sure to concentrate on using your oblique muscles to contract your body in this way.
4. Slowly lower your body back down without resting on your right arm again at the bottom.
5. Continue as many times as you like, then switch and do an equal number of repetitions lying on your left side.

Swimmer Kicks

This exercise helps to strengthen your back muscles while also cutting down on the flab that has built up on your lower back and sides.

1. Lie down with your stomach on the floor. Rest your arms on the floor either at your sides or straight out in front of your shoulders.
2. Lift your head up from the floor so that you are looking straight ahead. Be careful not to push down on your arms in order to boost your head up.
3. Keeping your legs straight, lift both legs off of the floor just an inch or two.
4. Begin fluttering your legs up and down, alternating which is higher in the air. Keep your legs up to your mid-thighs off the ground throughout this exercise.
5. After about 20 seconds, take a break. Repeat as many times as you like.

Oblique Twists

This is a great exercise that works all of the love handle area, from front to back.

1. Stand with your feet about shoulder-width apart. Have your knees relaxed rather than locked. Hold your arms out at your sides.
2. Twist your torso to the right. Keep your hips and knees stable and your feet on the ground. As your twist, bring your left arm across the front of your body.
3. Twist back to the left, this time crossing your right arm over your body.
4. Repeat as many times as you like, continuing to alternate and twist your body in a smooth motion from side to side.

Ways to Maximize Your Love Handle Exercises

Doing these exercises alone won't be enough to firm up your love handle area in most cases. In addition to toning your oblique and lower back muscles, you should also consider doing the following:

• Do cardio exercises three to four times a week for at least 30 minutes. This will help get your metabolism boosted which will help to burn fat off of your love handles. Try jogging, running, kickboxing or anything else that gets your heart rate up. Don't push yourself too fast at first if you are just starting out.
• Eat healthy foods every day. The more you kick out processed sugars, saturated fats and fried or greasy foods from your diet, the quicker those pounds will shed from your love handles. Focus on eating more vegetables and fruits and eating leaner meats.
• Get plenty of water. Your body needs this to function properly and keep your metabolism high. Plus, you'll need it with the increased amount of exercise you are doing.

9 Fitness Items For Advanced Dorm Room Workouts

If you're looking to avoid the freshman fifteen, don't let the lack of a nearby gym be your excuse for skipping your regular workout. While you may be limited on space, you can still transform your dorm room into a workable gym with the following exercise equipment. Just make sure your roommate is ok with it before you start moving furniture around.

1. Dumbbells

While you may be limited to the amount of free-weights you can stack in a cramped dorm room, a simple, 40-pound dumbbell set can be purchased for around $25. Most of these sets come with a carrying case that allows for convenient storage for when you're not working out in your dorm room. With the proper technique, you can easily workout your chest, back, biceps, triceps and legs with a simple and affordable set of dumbbells.

2. Resistance Bands

If you're looking for something a little smaller and less bulky for resistance training in your dorm room, invest in a good set of resistance bands. These flexible bands can offer up to as much as 50-pounds of resistance and are great for full-body workouts. Most resistance band sets are accompanied with door attachments for shoulder, chest and back exercises. You can also wrap the resistance bands under your dorm room bed, desk or chair for different types of workouts.

3. Pull-Up Bar

There are different types of pull-up, or chin-up, bars that can easily attach to your dorm room's door frame. Some pull-up bars need to be permanently clamped to the door frame, while others, like the Iron Gym Workout Bar can be easily removed when not in use and don't require any drilling or screws on your door frame. You can use a chair in your dorm room to help support yourself if you are having trouble completing pull-ups on your own.

4. Push-Up Handles

While push-ups are one of the easiest dorm room workouts that don't require the use of fitness equipment, a push-up handle is a great way to take this simple exercise to the next level. With a push-up handle, you will have a larger range of motion along with better support. If you experience issues with your wrists, or you want to avoid placing your hands on the surface of your dorm room, then push-up handles are an essential fitness item to add to your workout.

5. Abdominal Wheel

While simple sit-ups and crunches are easy abdominal workouts you can do just about anywhere, an abdominal wheel is a great fitness item to enhance your dorm room workout. An ab wheel can be purchased at any sporting goods store and is an excellent tool for strengthening your core. All it requires is a flat surface and enough space in your dorm room to lie down with your arms and legs fully outstretched. The addition of a yoga mat (item #6) should help you with exercises using the abdominal wheel.

6. Yoga Mat

Even if you're not a regular yoga practitioner, a yoga mat is one of the essential fitness items for every dorm room. Great for push-ups, crunches, sit-ups and just about any exercise performed on the dorm room floor a yoga mat is perfect for providing you with a cushioned surface for working out. Another great benefit of a yoga mat is it can be easily rolled and tucked underneath your bed when you're not using it.

7. Balance Ball

A balance ball in your dorm room can be used for multiple exercises. You can start off with a multitude of abdominal exercises, then switch to leg exercises to work your calves, hips, quadriceps and hamstrings. A balance ball can even be used to replace a regular weight-lifting bench since you can sit or lie flat on it for support when using resistance bands or dumbbells in your gym room. Try replacing the chair at your dorm room desk with a balance ball to engage your core while you study or work.

8. Jump Rope

If you've got the space for it, exercises using a jump rope are a great way to enhance your dorm room fitness routine in place of jumping jacks. If your dorm room floor is hard, make sure you wear the appropriate foot wear, or perform jump rope exercises on your yoga mat if you don't have the right kind of gym shoes.

9. Step Platform

You can get a good aerobic workout in your dorm room with a step aerobics and a step platform. Step aerobics offer an intense, cardiovascular workout that can be performed in the comforts of your dorm room. The platform can be easily stored in the closet or under the bad, and is made of mostly plastic, so it isn't very heavy.
With these 9 essential fitness items, advance dorm room workouts can be easily achieved. All you need to do is take the time to do them to avoid the freshman fifteen during your first year of college.

The Cardio Kickboxing Workout: An Introductory Guide

Kickboxing has been getting plenty of attention as the popularity of televised mixed martial arts increases. While most have no desire to enter the steel cage, kickboxing is a great workout. Now, many gyms and private studios are offering cardio kickboxing classes that are designed to provide all the benefits of the popular martial art, but with more of a cardiovascular component.

What is Cardio Kickboxing?

Cardio kickboxing is a high-impact aerobic workout that mixes movements from traditional kickboxing with other aerobic dance movements being performed at a fast pace. It takes about 30 minutes of steady exercise for the body to reach aerobic activity where it will access the body's fat stores. Before that length of time is reached, the body will be using the fuel that is readily available within the body such as the carbohydrates that one ate for breakfast or the glycogen in muscles.

Classes Versus Trainers

There are benefits and drawbacks to using a cardio kickboxing class and a private trainer, and much of those benefits and drawbacks depend upon personal preference.
Cardio kickboxing classes are great for those who enjoy working out in a group environment. They are also great for those who like a set schedule, as most places that offer these classes have schedules for the month, or even for several months at a time. The classes tend to progress at a slower pace, to make sure no one is lost. These also tend to be more affordable.
A trainer is a great choice for those who like private, individual attention. They are also better for those who tend to have a more unpredictable schedule, because each session can be booked separately. They do tend to be more expensive since the client is paying for the individual attention and the trainer's time is limited. Using a trainer is better for those who would like their workouts customized for them. When using a trainer, the workout can progress at the pace of the individual participant, instead of having to follow the pace of the rest of the class.

Cardio Kickboxing vs. Kickboxing: What's the Difference?

Kickboxing is a form of martial art, although it is less formal than some other disciplines, and works great for beginners who are seeking a full-body workout. Traditional kickboxing does use group classes, but the emphasis is on perfecting technique and repetitive drills. Students will often practice these techniques on pads or dummies as the class progresses. There is usually a sparring component as well in the more advanced classes. In kickboxing class, students actually learn how to defend themselves from an opponent, with an emphasis on striking and defensive techniques.
Cardio kickboxing, on the other hand, is very different. Cardio kickboxing does not place an emphasis on proper fighting technique. There is also no "self defense" benefit. When someone does regular kickboxing, they are actually learning a martial art. With cardio kickboxing, no techniques are taught to defend one's self from an attacker. There is also no practice with pads or dummies and there is no sparring. The kickboxing-inspired movements are added simply for variety and cardio challenge.
The advantage that cardio kickboxing has over kickboxing is the cardiovascular workout. Since kickboxing concentrates on technique instead of speed or repetition, it isn't a cardio workout. So if a person is looking for a fun, high tempo cardio workout, cardio kickboxing just might be the thing they are looking for.

Safety Tips

It's important when exercising to do so safely. Cardio kickboxing is a high intensity, high-impact workout, and as such, it isn't appropriate for everyone. Those who have problems with balance or problems with their joints might want to reconsider, or speak with their doctors beforehand. Here are some safety tips to keep in mind before you get started:

• Go slow at first, and watch the intensity. Try not to overextend yourself and stay within your limits.
• Be sure to choose a class with a qualified instructor, or select a certified trainer for individual sessions.
• Always be sure to warm up to avoid injury.
• Stay hydrated.
• If a participant experiences shortness of breath, dizziness or pain he or she should stop immediately.

Cardio kickboxing is great fun and a great workout. Participants should always listen to their bodies, change it up, keep it fun, and they will be able to kick and punch their way to better health. Remember, cardio kickboxing is more about physical fitness. Do not mistake cardio kickboxing for actual kickboxing. Attempting to use any techniques taught in cardio kickboxing on an actual person or object can result in serious injury.

Low-Impact Aerobics: Easy Workouts For Anyone

Much has been touted about "low impact aerobic" exercise, but what is it? How is it done? And why would someone want be interested in low-impact aerobics? Low-impact aerobics are beneficial for just about everyone, and can really benefit those who cannot perform workouts that are physically stressful on the body, including pregnant women, the elderly, or those suffering from an injury or specific ailment. Read more to find out about this type of exercise.

What is Low-Impact Aerobics?

Aerobics is defined as "with oxygen" by the Oxford Dictionary of Sports Science and Medicine. It defines any activity that uses the oxygen in the body's metabolic system. Aerobic activity is done at a relatively low intensity for an extended period of time, and is usually done to build endurance and for various health benefits.
Low-impact aerobics are any type of aerobic activity that is gentle on the joints (see the list below). The main difference between low-impact and high-impact aerobics is the speed and intensity. To increase the intensity of the high-impact workout, jumping or kicking movements are added and often both feet are off the floor at the same time. However, with low-impact aerobics, one foot always remains on the ground and the intensity is increased with the use of exaggerated arm movements, wrist or ankle weights or weighted vests.
Unlike weight training or other anaerobic activity, aerobic exercise uses large muscle groups, continuous movements and the muscle contractions differ in duration and intensity. For example, cross country skiing is an aerobic activity, while weight lifting is anaerobic. Both are good for different parts of the body, and indeed aerobic and anaerobic exercise work hand-in-hand for improved overall health.

Benefits of Low-Impact Aerobics

Probably the most well-known benefit of low-impact aerobics is weight loss. Due to the way in which aerobic activity uses the body's stored fuel, low-impact aerobic exercise keeps body weight down by using the fat stores of the body to fuel the body's systems during and after the exercise.
Another benefit of low-impact aerobics is improved cardiovascular health. Aerobic exercise creates new blood vessels for improved circulation as well as improving the condition of the heart, meaning that the body doesn't have to work as hard to pump blood through all the blood vessels. Those who are in better cardiovascular health typically have lower blood pressure and lower resting heart rates than those who aren't.
Reduced stress is another benefit of low impact aerobic exercise. With jobs, families, school and everything else that people have going on it their lives, stress is a problem for everyone. The stress reduction from low-impact aerobics is something that everyone can use, and isn't as time consuming or physically demanding as other forms of workout.
Nearly everyone benefits from low-impact aerobic exercise, but in particular those with high cholesterol, heart disease, arthritis, obesity, diabetes or high blood pressure can greatly improve their health with low-impact aerobic exercise. Low-impact aerobics can help them build-up their endurance and cardiovascular health if they can't handle high-impact exercises.

Types of Low Impact Aerobics

There are many different types of low-impact aerobics one can perform for exercise:

• Bicycling
• Stationary cycling
• Swimming
• Walking or hiking
• Elliptical training
• Dancing such as ballet or tap dancing

In addition, there are many different classes widely available such as step aerobics, slide aerobics, interval circuits or aerobic yoga. Just remember, if it's easy on the joints, it's low impact.

Safety Precautions

Exercise is a good idea for nearly everyone, but even low-impact aerobics need to be performed with certain precautionary measures.

• Before starting any exercise program, it's always a good idea to get it cleared by a doctor first. Certain groups of people, such as the elderly or pregnant women need to take extra precautions when exercising and a doctor can provide the guidance to keep the activity safe.
• Always keep some water close by and be sure to stay hydrated. Dehydration can happen very quickly and cause a host of health problems, from headache, nausea and even death, so it's important to drink plenty of water.
• Listen to the body's cues. The human body is a remarkable machine and any warning signs like dizziness, disorientation, shortness of breath or pain should be heeded immediately. The rule of thumb is if a person can't speak in full sentences, it's time to stop.
• Always be sure to warm up and cool down. Failure to do so can result in injury or blood pooling which can lead to fainting. Stretching is also important as it reduces soreness and increased flexibility helps reduce the risk of injury.

Low-impact aerobics is great for nearly everyone and can be a lot of fun. Add some variety to your low-impact workouts to keep the body guessing and follow safety precautions. Keep it interesting and it won't even feel like a workout, and a workout that doesn't feel like one is the best kind there is.

6 Dorm Room Workouts To Avoid The Freshman Fifteen

For new students, college life can be a little overwhelming. From managing a busy class schedule to group study sessions, extracurricular activities to campus involvement -- not to mention a social life - it almost seems impossible to avoid the dreaded "Freshmen Fifteen". After all, if there is not enough time to go to the gym, and the menu options range from cafeteria food, fast food and microwaveable items, what else is a freshman to do? Luckily, you can keep off the weight, and all it takes is some self-discipline and a little open dorm room space to stay in shape. No expensive gym memberships or heavy equipment required with the following dorm room workouts.

1. Jumping Jacks

You may think of jumping jacks as an outdated exercise done only by grade school children, but in reality, jumping jacks are a great way to warm up and stretch prior to an exercise routine. All at once, you'll be working your back, shoulders, calves and thighs while increasing your heart rate. Just make sure not to knock anything over in your dorm room while doing these workouts.

1. Start by standing up straight with your head forward, your hands at your side and your feet straight and close together.
2. Bend your knees and jump, spreading your arms and legs out, making sure your hands clap above your head.
3. Return to your original position and repeat for a total of two minutes.

2. Pushups

Avoid the freshman 15 while working your upper body by completing a set of pushups in your dorm room. While you may feel most of the burn in your arms, pushups actually utilize your chest muscles to lift your natural body weight.

1. Lie face-down, supporting yourself up using your toes and arms (palms flat on the ground). Keep your body straight from your head to your feet.
2. Make sure your hands are as far apart as your shoulders, your elbows relaxed and your body straight from head to toes.
3. Next, lower your body close to the ground using only your arms. Hold this position for a couple of seconds.
4. Bring yourself back up to your original position and repeat. 10-to-15 pushups are an ideal set for beginners.

3. Plank

Another great core exercise is the plank. Used in yoga classes, this exercise targets various parts of your upper body including arms, back, legs and internal abdomen muscles. All it takes is a little open floor space in your dorm room.

1. Similar to a pushup position, start face-down, but rather than supporting yourself with just your hands, rest on your elbows and hands.
2. Keep your neck and spine naturally straight and tighten your glutes and abdominal muscles.
3. Hold this position for 30-to-60 seconds and repeat as many times as you can.

4. Crunches

One of the most popular methods for taming belly fat and unwanted weight is through the practice of abdominal crunches. This is a simple workout you can perform in your dorm room to avoid the freshman fifteen. In order for these to be effective, they must be done properly, and carefully to avoid injury.

1. Start with your back and feet flat on the ground, and knees bent at a 90 degree angle.
2. With your hands on the sides of your head, while keeping your lower back pressed to the ground and feet flat, begin to lift your upper body as you exhale.
3. Hold this position, breathing normally, for a couple of seconds then slowly return to your original position.
4. Repeat this as many times as you can, adding more repetitions each time you do this exercise.

5. Walking In Place

You don't have to head outdoors to get in a good stroll; walking or marching in place can be as effective in getting your cardio going as a regular walk and can be done while watching your favorite TV show. Experts recommend walking 30 minutes a day to help keep weight off. If this dorm room workout seems a bit too boring or easy for you, feel free to talk that walk outside and enjoy the open air.

1. Stand straight up and begin to lift your feet up off the ground, alternating one at a time. Be sure your knees are lifted high enough, although not too high.
2. Swing your arms frontwards and backwards, mimicking the motion of walking.
3. Do this for at a moderate pace for 5 minutes, and then increase intensity for the next 20 minutes. After the 20 minutes are over, resume your original moderate pace for the last 5 minutes of this exercise.

6. Dancing

If pushups, crunches and walking in place aren't appealing to you, and you're looking for something a little more fun, then dance! Dancing is a jack of all trades when it comes to fitness as it gets your heart rate going, builds stamina and endurance, strengthens muscles, improves flexibility, and helps your feel happy, calm and relaxed. Just an hour of dancing can help you burn up to 400 calories! Here are some great ideas for getting a great dance workout in your dorm room:

• Dance to the music in your dorm room. All you need is a radio, some space for moving around and a maybe a little privacy. Then, dance off your stress and keep off the weight!
• Dance Workout DVDs. There are numerous DVD workouts that help you burn calories and get fit while having fun. Zumba, Hip Hop Abs and Paula Abdul's Get Up and Dance! are some popular choices.
• Have a Fitness Fiesta! You can get your roommates and friends involved in the fitness fun by hosting a dance party. If your dorm room is not big enough to entertain several people, ask the residence hall supervisors if you can use the common room to host the event.

You don't have to spend money or time going to a pricey gym or run the risk of hurting yourself on bulky gym equipment. With these great dorm room workouts, you can make sure that those freshmen fifteen never make their way into your college curriculum.

10 Easy Exercises for Thinner Thighs And Sculpted Legs

The thighs are often one of those problem areas that many workouts don't seem to effect. When extra flab starts to build up in the thigh area, it doesn't always go away with just running or jogging. If you want to slim down your thighs, try squeezing these quick and easy exercises into your workout routine.

1. Thigh Lifts

1. Lie face down and prop up your head and shoulder by placing your forearms flat on the floor.
2. Raise your legs from just above your knees until your feet are a few inches off the ground.
3. Keeping your legs off the ground, bend your knees slightly and hold the position for a few seconds.
4. Slowly unbend your knees and lower your feet to the ground.

2. Inner Thigh Lifts

1. Lie on your left side with your elbow on the ground to prop up your torso.
2. Bend your right leg so that you can comfortably place it behind your left leg during the exercise.
3. Flex your left leg and raise it up an inch or two. You only need to raise your leg very slightly to perform this exercise correctly.
4. Lower your leg back down to the floor slowly.
5. Switch to your other side and repeat with the opposite leg.

3. Leg Circles

1. Lay on your back with your legs straight out in front of you on the floor. Place your arms on the floor at your sides for stability.
2. Lift your right leg until it is about six inches off of the floor.
3. Point your toe and draw five small circles clockwise.
4. Switch directions and draw five small circles counterclockwise.
5. Slowly lower your leg back to the floor. Repeat with the opposite leg.

4. Pony Kick

1. Get down on your hands and knees, placing your forearms flat on the floor straight in front of you for balance. Your legs should be hip-width apart and your back should be straight.
2. Slowly lift you right leg until your thigh is at about a 45 degree angle and your heel is pointing up towards the ceiling. Hold for a few seconds.
3. Lower your leg back down slowly until you are back on all fours. Repeat with the opposite leg.

5. Leg Raise

1. Sit on the floor with legs straight out in front of you. Lean back slightly, placing your hands on the ground behind you for balance.
2. Bend your right knee so that your right foot is flat on the floor next to your left leg.
3. Lift your left leg slowly, keeping it straight, until your foot is about six inches off the floor. Hold for a few seconds.
4. Slowly lower your leg back down to the floor. Repeat with the opposite leg.

6. Wall Sits

1. Stand with your back against a wall. Place your feet about a foot away from the wall slightly wider than shoulder-width apart.
2. Slide your back down the wall until your thighs are perpendicular to the floor. Place your arms against the wall behind you for balance. Hold the position for at least 30 seconds.
3. Slide your back up the wall again until you are in a standing position. Rest and repeat.

7. Lunges

1. Stand up straight with your feet hip-width apart. For added intensity, hold two small dumbbells at your sides throughout this exercise.
2. Keeping your back straight, take a large step forward with your right leg and bend down slightly. Try to keep your weight evenly distributed between your legs.
3. Push down on the floor with your right foot and slowly return to the starting position. Repeat with the opposite leg.

8. Side Lunges

1. Stand up straight with your feet hip-width apart. For added intensity, hold two small dumbbells at your sides throughout this exercise.
2. Keeping your back straight, take a large step to the right with your right leg. Bend down slightly using both knees.
3. Push down on the floor with your right foot and slowly return to the starting position. Repeat with the opposite leg.

9. Plies

1. Stand up straight with your feet together and arms extended in front of you at shoulder height for balance.
2. Point your toe out away from your body, keeping your feet together.
3. Lower your body into a squatting position, keeping your back straight.
4. Slowly return to the starting position. Repeat for at least one minute.

10. Walking

When added to a workout routine involving some or all of the exercises listed above, walking can be a great way to burn off calories and maximize your thigh-thinning activities. The Daily Mail recommends walking one to three miles six days a week at a brisk pace for optimum results. Make sure to wear good walking shoes and to stretch before and after walking.