FLEXIBILITY EXERCISES

FLEXIBILITY EXERCISES

Stretch your entire body with this set of flexibility exercises. A 10-minute static stretching routine to improve your joint range of motion and stretch your muscles, tendons, and ligaments. Breathe deeply, relax your body and de-stress!

FLEXIBILITY EXERCISES INSTRUCTIONS

WARM UP AND WORKOUT

Start your workout routine with a set of full body dynamic warm up exercises, continue with a 30 minute cardio workout and finish with these flexibility exercises.

STATIC STRETCHES

1. Child’s pose: 30 seconds. Extend your arms as far as you can, keep your knees wide and your toes together.

2. Ab stretch: 30 seconds. Keeping your pelvis on the mat, straighten your arms and slowly lift your torso.

3. Cat cow stretch: 30 seconds + 30 seconds. Keep your spine relaxed and don’t bounce between positions.

4. Hip flexor stretch: 30 seconds + 30 seconds. Kneel on your left leg and bend your right leg in front of you at a 90-degree angle. Shift your weight forward and feel the stretch in your hips.

5. Hamstring stretch: 30 seconds + 30 seconds. Lie on your back and lift your left leg up. Hold your thigh and pull the leg toward your chest.

6. Glute stretch: 30 seconds + 30 seconds. Cross the left leg over the right and bring both knees toward your chest. Pull the right leg toward you, hold the stretch and repeat with the opposite leg.

7. Standing forward bend: 30 seconds. Keep your knees straight and bend forward, by rotating your hip joints. Grab the back of your ankles and hold for 30 seconds.

8. Quad stretch: 30 seconds + 30 seconds. Maintain your back straight and keep your thighs together. If you need extra support you can hold onto a wall.

9. Calf stretch: 30 seconds + 30 seconds. As you drop your hips down and forward, push your back heel down into the floor and keep your back knee straight.

10. Neck stretch: 30 seconds + 30 seconds. Don’t force the stretch beyond the neck’s normal range of motion and avoid any aggressive movements.

11. Shoulder stretch: 30 seconds + 30 seconds. Grasp one elbow and gently pull it toward your chest. Don’t bounce your arms and keep the movement smooth.

12. Biceps stretch: 30 seconds. Clasp your hands behind your back, rotate your hands and raise your arms until you feel the stretch in your biceps and chest.

INTERVAL TIMER

MUSIC PLAYLIST

CALORIE CALCULATOR

Enter your weight to find out how many calories you can burn doing these flexibility exercises:

RELATED WORKOUT ROUTINES

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Five Videos to Get You All Limber This Morning

Five Videos to Get You All Limber This Morning

If there’s one single thing that’s made the biggest difference physically in my whole fitness routine shebang it’s stretching. I often missed the pre-stretch before P.E lessons at school because I was still too busy in the changing room trying to perfect my bump-free pony tail with mousse (#90sKidProblems) and stupidly it was a step... Read more »

Original article and pictures take static.blovcdn.com site

Fitness Blender Cool Down Workout -- Cool Down Stretching Routine for Flexibility

Fitness Blender Cool Down Workout -- Cool Down Stretching Routine for Flexibility

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Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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Fit into Your Skinny Jeans in 4 Weeks

Fit into Your Skinny Jeans in 4 Weeks

Target Your Butt, Belly, and Thighs

Tired of the exasperating zipper dance you perform each time you don your favorite pair of jeans? Well, get ready to zip up with ease: We've got the perfect plan to firm your butt, flatten your belly, tone your thighs, and blast fat everywhere.

"To instigate real body changes, you must shake up your typical routine," says Tracey Mallett, owner of the ATP Specific Training & Physical Therapy Center in South Pasadena, California. One of Mallett's top transformational strategies is to use a flight of stairs for both cardio and strength workouts. "Stair climbing instantly boosts your heart rate, builds endurance, and provides an added muscular challenge," says Mallett.

Do the following strength and stair workouts three times a week on nonconsecutive days. Add one hilly hike or longer run on weekends to blast even more calories and you'll be slipping into those skinny jeans in one month!

1. Running Man

Fitness Focus: Glutes, Calves, Thighs, Hips, Core

• Stand facing stairs with elbows bent at sides.
• Take a giant step up to second step with right foot, then hop up, bringing left knee toward chest.
• Land on stair with right foot.

• Immediately step down to the floor with left foot while bending right leg behind you.
• Hold for 5 counts, keeping your abs tight to help you balance.
• Do 16 to 20 explosive hops on right foot, using your arms to gain momentum; switch sides and repeat.

Beginner Option: Step up without hopping; hold the end phase of the exercise for 2 seconds, touching back foot to floor to help with balance.

2. Standing Flye

Fitness Focus: Thighs, Calves, Hips, Chest, Shoulders, Core

• Stand sideways to stairs, placing right foot on the first or second step.
• Keep feet wide apart and turn toes out 45 degrees.
• Hold a 3- to 5-pound dumbbell in each hand, palms forward, arms extended at chest height and elbows slightly bent (not shown).
• Bring weights together in front of chest while lowering hips into a plié.
• Hold for 2 seconds.
• Return to starting position and repeat for 16 to 20 reps; switch sides.

Beginner Option: Lower halfway down into a semi plié; keep hands on your hips (no weights).

3. Reverse Lunge

Fitness Focus: Glutes, Legs, Hips, Core

• Stand facing staircase with right foot planted on the first or second step, holding 3- to 5-pound weights at hips.
• Leaning forward slightly, lunge back with left leg, bending right knee 90 degrees and keeping knee aligned over ankle.

• Remain in low position and bring left foot up to meet right on step.
• Squat down, lowering hips another 2 inches. Hold for 2 counts; repeat.
• Do 16 to 20 reps, alternating sides.

Beginner Option: Lose the weights and bend knees only 45 degrees. Do 12 reps on each leg.

4. Leg-Step Extension

Fitness Focus: Glutes, Hips, Hamstrings, Core, Chest, Arms

• Get on all fours with hands stacked under shoulders and toes pressed into step.
• Tuck right knee in toward chest.
• Extend right leg behind you and squeeze glutes; hold for 2 counts (not shown).
• Do 10 reps; switch sides.

Beginner Option: Do this exercise on the floor instead of the stairs, and perform only 6 reps per leg.

5. Single-Leg Rotation

Fitness Focus: Legs, Thighs, Glutes, Hips, Obliques

• Stand facing away from the stairs with left toes on the first step, torso straight, holding a 3- to 5-pound dumbbell in each hand.
• Bend right knee 90 degrees, keeping knee aligned with ankle.
• Turn torso to the right and bring weights over outside of right thigh.
• Hold for 2 counts; return to start.
• Do 16 to 20 reps; switch sides.

Beginner Option: Do the rotations without weights; bend knee only 45 degrees.

Burn 225 Calories in 20 Minutes

Stay on the stairs for this intense, fat-blasting cardio routine. You'll burn approximately 225 calories while sculpting your legs, butt, and abs.

Minutes 0:00-3:00

Basic Stepping

• Walk up and down the staircase, pumping arms.
• For the third minute, lunge up stairs two at a time; go down single stepping.

Minutes 3:00-7:00

Side Step

• Stand with left side facing stairs.
• Step up, leading with left foot and pumping arms; climb up on an angle.
• Switch sides after 2 minutes.

Minutes 7:00-8:00

Basic Stepping

• Repeat minutes 0:00-3:00.

Minutes 8:00-10:00

Explosive Toe Tap

• Hop up to first stair with left foot, tapping ball of foot on step.
• Switch legs, hopping up with right foot and down with left.
• Continue, switching sides and moving as explosively as you can.

Minutes 10:00-12:00

Basic Stepping

• Repeat minutes 0:00-3:00.

Minutes 12:00-14:00

Mountain Climber

• Place both hands on second or third step, palms aligned under shoulders, leg extended behind you.
• Hop left knee toward chest, then bring right knee forward and left leg back.
• Keep head above heart at all times.

Minutes 14:00-16:00

Basic Stepping

• Repeat minutes 0:00-3:00.

Minutes 16:00-18:00

Squat Jump

• Stand in a half squat, knees bent about 45 degrees.
• Jump up, landing on first stair.
• Step down to floor; immediately squat down and jump up again.

Minutes 18:00-20:00

Basic Stepping

• Repeat minutes 0:00-3:00.

The Best Jeans for Your Body

If you have a muscular or curvy lower body...

Do: Choose a darker wash to minimize your build; find jeans with some Lycra in them for a more comfortable fit.

Don't: Be afraid to show your shape. Avoid baggy silhouettes, which can make you look heavier than you are.

If you have saddlebags or a pear shape...

Do: Choose shades darker near outer and inner thighs to slenderize them; wear a boot cut to elongate the legs.

Don't: Wear jeans that are too stretchy; they'll hug in the wrong places.

If you have a narrow build or flat butt...

Do: Get pockets that are on an angle to give the illusion of shape; wear low-rise cuts to show off your waistline.

Don't: Go too baggy.

If you have belly pooch...

Do: Choose a mid-rise or classic fit to camouflage your middle.

Don't: Go too tight. Beware "muffin top."

Original article and pictures take www.fitnessmagazine.com site

Find your om in yoga gear from Roxy Outdoor Fitness

Find your om in yoga gear from Roxy Outdoor Fitness

Courtesy of Roxy.com

As a health and outdoors writer, my drawer of sports bras has slowly reached maximum capacity as my "normal people" wardrobe continues to fall behind the times--hey, at least I get to call myself something of an expert when it comes to discerning between sub-par sports apparel and the cream of the crop. As far as I'm concerned, Roxy can do no wrong, so you can image my excitement when the brand announced the continuation of its Outdoor Fitness collection and started offering a new range of tops, bottoms, wetsuits and, yes, sports bras a few weeks ago.

The brand's fall 2013 collection is proof positive that the worlds of fashion and yoga intertwine a little more every day (appropriate considering September is National Yoga Month). Whereas in the past, yogis were stuck with drab, Earth-Child colors and designs, now we're overwhelmed by an array of sleek cuts and modern hues. Roxy is no exception to the rule, marrying second-skin fits with fun colors and soft fabrics.

The superstar of the fall lineup is the Everyday Yoga pant, made from silky-soft brushed jersey with an extremely flattering compression fit through the butt and thigh and a slight flare toward the ankle. Because of its unbelievably soft feel and perfect fit, it's suitable for the studio but also for hiking, travel, and post-surf coffee runs.

Courtesy of Roxy.com

In a close second is the Perfectly Seamless sports bra, one of the most comfortable bras I've ever had the pleasure of practicing some spine twists in. It's truly seamless (meaning no abrasive lumps and bumps that rub against skin) and has ventilation built woven in, not to mention subtle lace detailing.

If my picks don't do it for you, opt for lightweight, breathable and stretchy jackets, capri leggings, booty shorts, and swim tops and bottoms that double as on-the-mat outfits--and everything rings up under $170 (including a full wetsuit and a down jacket). I officially need a bigger closet.

Original article and pictures take www.adventuresportsnetwork.com site

Find me here

Find me here

I'm a young adult and a former dance student (current dance hobbyist), and I'm working to lose fat, gain muscle, become more fit... and help others do the same!

My Ask Box is always open to questions. Please read my FAQ before sending me a question.

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Fast Muscle Building

Fast Muscle Building

The right path to muscle building is a long and difficult one. But thanks to those who have discovered shortcuts by the use of science and physiology. These short ways will help you develop muscle at a fast rate than average.

The first way is not to overwork each of your muscle for hours daily. In old methods of bodybuilding, there are no shortcuts to build muscles fast. You go to the gym for at least three or four hours daily and worked your whole body every day, and at night you rest and once a day weekly, you inched away from the gym.

During those early times, athletes in some sports were asked not to weight train because it would make them muscle bound and not flexible enough

But for some reasons, many athletes started to ignore those advices and they found out that weight training can actually make them stronger and more flexible.

This discipline did not go past to the concerns of the some sports trainers who have started to assess weight training for muscle building. Their verification of the different advantages have pushed through lots of sports trainers to add more weight training during their fitness exercises and for those field players begin to lift and shove themselves through the irons.

Because sports physiology had become a science, weigh training had also began to receive a scientific ways as to be applied to muscle building for the athletes in different sports areas.

Then bodybuilders have started to began working out smarten than before, and looking for different ways to build their muscles fast. They have spent many hours in the gym but for now, they have only consumed half of their time. But how is this possible?

Their physical activities were evaluated and been judged for a best approach in building muscles quickly and bigger. The researchers have found out that it is important for the muscles to relax after they have been strenuously worked out because the muscles might become exhausted and may not develop.

Today, bodybuilders were advised to work on each muscle group at exhaustion only once a day a week. They will surely get some full exercise when focus other muscle groups but that is very hard to avoid. Only those parts who have strenuously worked out will be exhausted. And by using this method, there will be fast tracks in you muscle growth and this will make your body stronger.

You need not put up with permanent muscle sores every day in a week, because muscle groups should be rested and must recover in order to rebuild themselves.

Another discovery was found out that if you work your muscle to total exhaustion, each exercise is enough to tear it all down. Protein consumption by the bodybuilders was used to rebuild their muscle tissue rather than developing it any further.

Good nutrition is one of the key to build the muscles fast. It was claimed that when body building, there should be 80% diet, though this might not be accurate but diet will surely account more than half of the program.

In order for a bodybuilder to build muscle fast, his diet should have at least 25% of the calories must come from both vegetable and animal proteins. You should only consume complex carbohydrates such as vegetables that have high protein content. 25% should be fats and fibers and you should avoid sugar, starches and minimum intake of alcohol and caffeine. It should be coupled and supplemented with protein powders that mixed with water or milk. Wheat germ oil also helps the body in metabolizing protein and will provide higher strength.

To sum it all up, the way to quick muscle growth is just about exercising each of the muscle groups. Rest is very important for strength training and a good diet is the most important.

Original article and pictures take demo.mythemeshop.com site