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How To: Do a bilateral superman back exercise

The superman exercise can be used to work the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that the superman exercise overloads the spine in a potentially unsafe manner. Thus, contralateral supermans are usually preferred. The contralateral superman exercise involves raising only one arm and the opposing leg (e.g. left arm, right leg). With this technique, there is a reduced load on the lumbar spine. The following are ...

How To: Do a ball exchange abs exercise

The ball exchange is a fairly simple exercise that can be used to work the core muscles. It should be noted that this exercise requires extensive use of the hip flexors. These muscles reside on the uppermost part of the thigh, and are activated whenever the legs are elevated off the ground from a supine (on your back) position. Supine leg elevation can put a strain on the lumbar spine. Thus, the ball exchange is not recommended for those with lower back issues.

How To: Do a heel toucher ab exercise

Here is a simple exercise. Heel touchers are primarily used to work the oblique muscles. The obliques are used to assist with rotation of the torso, as well as basic abdominal contractions. The obliques are commonly referred to as the "love handles." It is important to note that even though the heel toucher is an oblique exercise, the entire abdominal area is being worked. A workout mat or soft surface is recommended.

How To: Do a bicycle crunch ab exercise

The bicycle crunch is traditionally used to work the oblique muscles. While that may be true, this exercise is good for overall abdominal strengthening. The rectus abdominis (the "six pack" portion of the abs) is probably more active than are the obliques. Nevertheless, it is still an effective ab exercise. Instructions for the bicycle crunch are listed below:

How To: Do a jackknife crunch ab exercise on an aerobic step

Are you tired of doing the same exercises for abs? The jackknife crunch may be the answer to your problems. This exercise effectively works the core muscles. It should be noted that whenever the knees move toward the chest (the jackknife motion), the hip flexors are involved. The hip flexor muscles are actually part of the upper leg. They allow you to kick a ball or lift the knee from a standing position (as in running). Thus, if you are trying to isolate the abs, there are better alternative...

How To: Do a supine abdominal bridge exercise

The supine abdominal bridge is a great core exercise. It is relatively easy to perform and requires no fancy equipment. While the abs are the primary focus, the supine abdominal bridge also works the thigh and hip muscles (e.g. gluteus, hamstrings, quadriceps). They each allow the "bridging" of the hips to take place. Here is how this exercise is done:

How To: Do a supine leg raise

The supine leg raise is often used to target the lower abs. However, when the legs are elevated from a supine position, the hip flexors become the prime movers, not the abs. Leg raises can put stress on the lumbar spine. Thus, alternative exercises are recommended. It is also important to note that the midsection is not divided into lower and upper halves. The rectus abdominis is one muscle.

How To: Benchpress with powerlifting bands

The use of heavy duty resistance bands (also referred to as "Powerlifting Bands") as a strength training aid has become increasingly popular over recent years. The bands are used for accommodating resistance; a technique that involves creating maximal tension throughout a full range of motion.

How To: Do leg extensions with exercise bands

The seated leg extension is used to isolate the quadriceps muscles. The quadriceps muscles are located on the front of the thighs. As you might have guessed, there are four muscles that make up the quadriceps. Each muscle works in unison to extend the knee. In everyday life, the "quads" are used when you jump, walk, sit, kick, or stand.

How To: Do a supine bridge to work your gluteus maximus

The supine bridge is a great exercise for the glutes/butt. It is relatively easy to perform and requires no fancy equipment. While the butt is the primary focus, the supine bridge also works all thigh and hip muscles (e.g. hamstrings, quadriceps, etc), and even the abs. These muscles allow the "bridging" of the hips to take place. Here is how this exercise is done:

How To: Do donkey kicks

The gluteal muscles, or glutes, can be targeted with donkey kicks. This exercise is easy to perform and does not require any fancy equipment. The donkey kick is a classic "butt" exercise, and there are many variations of the original donkey kick. Instructions for the donkey kick exercise are listed below:

How To: Switching Cameras Is Easy with This Simple Gesture on Your OnePlus

Something entirely new for many people is where the future of navigation is headed — gestures. Gesture navigation not only gives you more screen real estate, but it allows for a seamless experience without needing to lift your finger as much. OnePlus knows you want to tap less and do more, so they added a quick camera gesture you should be aware of to make your experience that much better.

How To: Turn High Rise Briefs to Low Rise Briefs for Men

Recently I've been interested in spicing up my choices in undergarments, but as some of you may know, designer underwear for men can be quite expensive. Prices usually range from about $20+ for one pair. With this helpful tip, you can turn any pair of cheap high rise briefs into a fashionable pair of low rise briefs.

How To: Make Thai street vendor style shrimp fried rice

Thai street vendor food can be quiet inexpensive, not to mention absolutely delicious! But what is their secret to these sidewalk dishes? Here is a basic fried rice commonly made by street vendors and fine restaurants alike. It's best to use day-old rice that's been cooked and sitting at room temperature (just leave it in the rice cooker for best results). We add roasted chile paste which gives a perfect, authentic flavor which is just a tad spicy. Try making some Thai shrimp fried rice.

How To: Practice the Be Aggressive football cheer

An all time football favorite, this cheer will have the crowds spelling out the words right along with you. From your family room to the football field you can lift everyone's spirits with this cheer! Follow along with this cheerleading how-to video to learn the "Be Aggressive" cheer for football games.

How To: Make a Two Circle Wobbler from CDs

One of my favorite simple projects is building two circle wobblers. I love how such a simple object amazes with its motion. The two circle wobbler is an object made out of two circles connected to each other in such a way that the center of mass of the object doesn't move up or down as it rolls. This means that it will roll very easily down a slight incline. It will also roll for a significant distance on a level surface if you start it by giving it a small push or even by blowing on it!

How To: Make a Tattoo Stencil Without a Thermal Copier Machine

This video shows how easy and fast you can make a tattoo stencil without a thermal copier machine. You will need tracing paper, a sketchbook and stencil paper. Trace over any design that you want. Remove the brown layer from the stencil paper. Tape the traced design to the stencil paper to keep it from moving and trace the design onto the stencil paper pressing firm with a bold point pen trying not to rip the paper. Lift the white paper to see your design.

How To: Get ripped abs with a bosu ball

Yuri Elkaim, personal fitness coach, shows you a five-exercise Bosu Ball workout that will tone your abs fast. The first exercise is a pushup on the Bosu Ball with the spherical side down. With your torso down, lift one leg up from the floor. Bring the torso down, then back up, and pull the raised leg into your body, then back out. Alternate legs each time, and do as many of these as you can. In the second, turn the Bosu Ball flat-side down and align your buttocks and back on top of it so tha...