The obliques are used to assist with rotation of the torso, as well as basic abdominal contractions. This exercise is great if you want to target the oblique muscles. Unlike traditional abdominal exercises, the oblique twist works other muscle groups as well.
There are many variations of the side crunch exercise. This exercise works the oblique muscles. The lateral flexors of the spine (quadratus lumborum) are also involved in this exercise. The obliques are commonly referred to as the "love handles." They are used to assist with rotation of the torso. They are also instrumental during abdominal contractions.
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:
This curl up is commonly used to test abdominal endurance. Many fitness certifying organizations use the curl up as a protocol for exercise testing. This exercise is similar to the abdominal crunch. However, the range of motion is greater than the crunch.
Flutter kicks are often used to work the lower abs. Generally, flutter kicks are performed at the end of an abdominal workout when the abs are fatigued. In reality, this exercise does very little for abdominal development. The main muscles worked are the hip flexors. So if you are trying to get the most out of your abs workout, there are better options.
The prone (face down) bridge or plank is a great exercise if you are trying to develop the core. This exercise is unique in that it is done from a static position. There are no repetitive movements. The prone bridge strengthens the lower back, as well as several muscles in the upper body. If you are new to exercise, consider starting with a modified version of the prone bridge, then progress to a full bridge. A workout mat is recommended.
The one arm dumbbell chest press is perfect for strengthening the pectoralis (chest) muscles. Most chest exercises involve compound movements, or the use of more than one joint. Invariably, the triceps and anterior deltoid are often involved in chest exercises.
Cable crossovers are great for building and shaping the chest muscles. This exercise is performed using a cable pulley machine. First, ensure that the cable pulley is mounted above shoulder height. Adjust the weight (usually a weight stack) as needed.
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.
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.
If you are trying to work the hips and butt, this exercise is for you! The side kick mainly targets the gluteus muscles. Any movement away from the center of the body is known as "abduction."
Here is an exercise that really works the gluteus muscles. It is relatively easy to perform. However, for this exercise to be effective, it does require a bit of skill and proper technique. A workout mat is recommended.
The outer thigh lift is a great way to work the butt. Whenever leg abduction (movement away from the midline of the body) takes place, the gluteus muscles are involved. Instructions for the outer thigh lift are as follows:
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:
Here is a simple exercise you can do for the gluteus muscles. Abduction means to move away from the center of the body. In this exercise, your leg will move laterally (outward). When the leg moves laterally, the primary muscle being worked is the gluteus.
The stiff leg deadlift is a great exercise for the hamstring and glute areas. The movement is relatively easy to perform. The key is to keep the lower back flat as you bend at the waist. Do not round the back on the way down. The preferred feet position is about shoulder width apart or less. The stiff leg deadlift can also be performed with the feet together.
If you want to improve balance and strength in the leg muscles, try the single leg deadlift (also called the single leg Romanian deadlift). This exercise is primarily going to work your hamstrings and butt. The single leg deadlift comes with a high degree of difficulty because it is performed on one leg. An advanced level of balance and muscular control is required for this exercise. Here are the instructions:
If you are looking for an easy way to work the calf muscles, consider this exercise. The calf is scientifically known as the gastrocnemius (upper portion). The soleus or bottom half of the calf works as a synergist during this exercise.
This version of the leg curl is one of the most demanding hamstring exercises you will find. One should at least have an intermediate level of workout experience before attempting this exercise. A certain degree of muscle control is required in order to be able to stabilize the ball. But with a bit of practice, anyone can master this exercise. It is important to thoroughly warm up your hamstrings before performing this exercise, as the starting resistance level is high.
The 45 degree leg press is a great way to work the muscles of the hip and thigh. You might see 45 degree leg press machine referred to as a "hip sled." This exercise is commonly used as an alternative to the squat. Instructions for the 45 degree leg press are as follows:
The use of chains as a strength training aid has become increasingly popular over recent years. Chains are used for accommodating resistance; a technique that involves creating maximal tension throughout a full range of motion.
The crossover lunge is an advanced exercise that is used to build strength and improve flexibility in the muscles that act on the hips and thighs. The crossover step is often used as a warm-up to prepare for more dynamic exercises or sports conditioning drills.
There are a number of unconventional training methods which can be used to improve strength. The truck pull is one of them. When performing this exercise, the speed at which the vehicle can be pulled is very slow. Thus, it is ideal for building strength in the lower body.
Magic Leap has some seriously awesome tech behind their augmented reality vision, and has made it a point to add a ton of adrenaline into the industry with a revolutionary focus on 3D layering. Today, they gave the public another glance at how they go about it. The image above displays the complete setup that Magic Leap uses to accurately capture someone's entire facial structure. The associated caption to this image reads: "This is where we study the 22 bones & 43 muscles of the face & head."
Need an instant headache cure? Grab a pencil from your drawer of office supplies and bite down on it (but not too hard). Tension headaches commonly occur from overexerting your jaw muscles, and biting down on a pencil is a quick way to relax them.
Using dry beans and and some scraps of cotton fabric, you can make your own DIY microwavable heat pack which can be used to relieve sore muscles, warm your hands when stepping outside into cold weather, heating up your pillow case on a freezing night, and more.
Need to give yourself a super-cheap back massage? Place a few tennis balls inside a long sock, tie the end, and place the sock on the floor. Then, lie down and roll your back against the sock to relieve your sore back muscles.
Is your epic snoring ruining your bed partner's sleep at night? The next time you go to bed, consider taping or sewing a tennis ball on the middle of the back of your nightgown or pajamas. Sleeping on the side instead of your back is one effective way to ensure a snore-free night.
Like table salt, black pepper has its unexpectedly handy uses that goes beyond seasoning your meals at the dining table. You can use black pepper to keep ants from invading your home, drive away bugs from eating your delicious garden vegetables, temporarily fix a radiator leak, and even stop bleeding on a minor wound.
Office binder clips, commonly used for binding together thick stacks of computer paper, can also be used as a bookmark, money clip, picture hanger, boots hanger, cable organizer, and more.
Plain yellow mustard, most commonly used for adding an extra zing of flavor to your ballpark hot dog, also contains potent medicinal properties that is perfect for relieving your sore throat, relaxing your sore back muscles and decreasing the intensity of your headache.
UC Berkeley (funded by DARPA) has created cyborg beetles guided wirelessly via laptop. These spy beetles were created with the intent of bugging actual conversations, literally acting as the "fly on the wall". The beetles range anywhere from 2 to 20 centimeters.
Written By Bea Broda
Game design is sedentary work. Generally its practitioners do their work with their butts planted securely in front of a computer in an office (be it home or away) as their muscles and verbal skills atrophy. Even game journalists are prone to this condition. Not so with Colin and Sarah Northway (pictured below), the husband and wife team behind NORTHWAY Games. Not only do they make really cool indie games, but they do it with just a laptop while traveling the world meeting indie developers of...
Hey editor Mike here from thesubstream and I would like to welcome our newest contributor to the site, our tweens 'n' teens cinema specialist, my little sister Amanda. We're going to make her go watch all the movies that we don't want to see ourselves and then make her tell us and you about them. Up first: the Zac Efron vehicle Charlie St. Cloud.
Everyone wants to know the optimal amount of time and energy for exercise. While estimates vary, Fit Relief helps you make maximize your workouts, whether you have 10 minutes or two hours.
Love them or hate them, selfies aren't going away from the internet anytime soon. Whether you want to show off your latest vacation photos or your swanky new haircut, you might as well look your most attractive and happiest if you are going to share your digital self-portrait to your online social network of friends, acquaintances, and strangers.
Need a way to prove your strength? Only superheroes have the power to tear metal, right? Wrong! Even the weakest nerds can shred metal with science on their side. Ripping through metal is easier than it sounds.
This is a fascinating exploration by a New Hampshire public health group. Their only known function is to teach people how to properly sneeze.
WonderHowTo is made up of niche communities called Worlds. If you've yet to join one (or create your own), get a taste below of what's going on in the community. Check in every Wednesday for a roundup of new activities and projects.
