Physical strain suffered by women is usually dismissed out of hand in the belief that their everyday chores are nothing strenuous. This is not true. In fact, they endure a backbreaking daily routine that literally affects their back. Chores like loading and unloading the washing machine, lifting heavy boxes, vacuuming the nooks and crannies, etc. take their toll. Little wonder most women get afflicted with back problems. Women at home can help save their backs, if they devote a little time to back workouts. These workouts are designed not only to strengthen their backs, but also to endow them with a shapely butt, thereby contributing to their overall health, posture and sexiness too!
Category: Bodyweight exercises
Admit it; you do get envious of people flaunting their perfect tanned and muscular bodies on the beach. Of course, they have certainly not achieved this look naturally, but have put in hard work for it. You too can have this beach-worthy body and the secret is to strengthen your core. Moreover, your core is much more than your ab muscles; it is your body’s powerhouse. Strengthening your core bestows several benefits. It facilitates movement, helps prevent injuries, protects internal organs and the central nervous system, strengthens back muscles, bestows a strong and confident posture, and makes you feel better. Strengthening the core involves a number of exercises.
There is nothing better for fitness than making use of gravity in your training to achieve strength and endurance. Gravity resistance training involves using your own body weight against the pull of gravity to generate a strong combination of core strength, cardio and flexibility. There are many gravity resistance workouts to choose from, but the best way to take the full advantage of this training is to use everyday props. This is because using them puts minimal impact on your joints. In addition, non-restricted movements immensely benefit your body’s multiple muscle groups.
Sit-ups and crunches are multi-muscle exercises and are extremely effective in working the abdominals. While sit-ups work on other muscle groups as well, such as neck, chest, lower back and hip flexors, crunches are ideal for strengthening the core. Both sit-ups and crunches build muscles that helps burn more calories in the long run. Although sit-ups are ideal for overall core fitness, crunches are the ones that work specifically on the abs. Moreover, this intense muscle isolation of crunches is what gets you your six-pack abs! While undertaking both sit-ups and crunches, it is important to do them right to avoid aches and injuries.
If you have tried pulling your body up holding a bar, you would know how difficult it is to lift your own weight, especially if you are not into such workout regime. Pull-ups require a different set of muscles that need to be developed with specific training. Once you build them and hone the pull-up technique, you are set to impress people. In addition, pull-ups have some great benefits too. For one, this exercise works out several muscle groups in one go. It not only strengthens your muscles, but your grip strength too. Those looking to lose weight will benefit from this exercise. However, it needs to be done in a proper way to avoid injuries.
Pushups used to be, and probably still are, a favorite form of exercise for beginners and advanced trainers. Even the school gym classes always included them as one of the exercises. You may not have liked them but the reality is that you were doing your body and mind a big favor, since this exercise activates almost all the muscles in the body. This muscle activation offers some amazing benefits. It increases the functional strength of the body, restores health and vitality, overhauls the cardiovascular system, and much more. Medically, it helps increase testosterone and prevents osteoporosis.
If your response to this word is, “Calis…what?”, you are not alone. Most people remain unaware of this form of exercise that helps achieve bodily fitness and grace of movement. Simply stated, calisthenics is resistance training using your own body weight. It not only improves your strength, but also helps you acquire agility, flexibility, coordination, balance and aerobic conditioning. One of the greatest advantages of calisthenics is that it makes you use the entire body…hitting every single muscle. And, that too without the need for any equipment or weights. It increases functionality of the body that enables you to perform everyday life tasks most efficiently, as also meet the demands of strenuous activities, such as sports and workouts.
If you are new to a balance board, know that this important piece of equipment is designed to benefit you immensely and can be incorporated into your daily workout schedule. A balance board develops your balance and stability. This in turn proves most beneficial in improving posture, enhancing coordination, increasing functional strength and in reducing risk of injury. The great thing about a wobble board is it allows you to go about your daily life, while using it. For instance, use under a standing desk, or use it while performing your household tasks, such as laundry, dish washing or even while watching TV! For maximum benefit, use the balance board along with other strength exercises.
If you want to defy gravity during your home workouts, a suspension trainer is the answer. This equipment is minimal, portable and does not take up a lot of space. It helps build good physique, enhances the strength of most body joints and boosts muscle stability. However, most of these benefits depend upon finding the perfect suspension trainer that meets your requirements and usable in most workout environments. Some of the popular ones are TRX Training-Suspension Trainer Basic Kit; Resistance Suspension Body Workout Training; OCRTex Bodyweight Trainer; WOSS-Titan-Premium Suspension Trainer, and many more.
If you want a flat stomach or washboard abs, you will need to build strength in your core. The secret of doing so is in using your core in everything you do. If you are doing squats, squeeze your core as if you are flexing; if you are doing planks, squeeze your core, making your back flat from head to toe; and if you are performing shoulder presses, squeeze your core with every press. However, an important part of building a strong core is to eat right. Adhering to a well-balanced and clean diet will provide your body with proper nutrients.