The standing side bend is similar to the side crunch exercise. The only difference is that the upper body has to resist gravity in the side crunch exercise. Side bends require weighted resistance to resist gravity, but the movement is virtually the same as the side crunch. This exercise is supposed to target the obliques, but the lateral flexors of the spine (quadratus lumborum) are also involved. The obliques are commonly referred to as "love handles." They are used to assist with rotation o...
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:
The V-up is one of the more challenging ab exercises. While it may appear simple, there are several factors that make this exercise difficult to execute properly. Some of these factors include timing of the movement, counterbalancing, hip positioning, flexibility, and abdominal strength.
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.
If you are ready to take your ab workouts to the next level, this exercise is for you! The plate crunch can be used as a progression to the traditional workout ball crunch. The range of motion is virtually the same. However, a bar plate is placed behind the head to increase difficulty.
The long arm crunch is a modified version of the tradition abdominal crunch. When the arms are extended above the head, it increases the level of resistance placed on the abs. Thus, the traditional ab crunch becomes a bit harder to perform. The long arm crunch is slightly different from the traditional ab crunch. This exercise is more of a curl up with the arms extended. Instructions for the long arm crunch are as follows:
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:
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.
This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.
The pec fly with resistance tubing is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis (hence "pec" fly). This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.
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.
The crab walk is a great exercise for the hips and butt. This exercise is fun, yet challenging. It is relatively easy to perform, although it can be demanding for some. You will want to ensure that the legs are thoroughly warmed up before doing this exercise.
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 reverse leg kick is perfect for working the glutes/butt. It is very easy to perform, and is one of the few exercises that works the glute muscles exclusively [with assistance from the hamstring muscles].
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:
The prone hip extension exercise is used to target the gluteus muscles. It is relatively easy to perform. This exercise is sometimes called the reverse hyperextension.
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 quadruped is a highly effective exercise that doesn't require expensive equipment. You will definitely feel this one working. The quadruped leg lift is also referred to as the "fire hydrant" exercise.
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.
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:
The dumbbell toe raise (aka dumbbell calf raise) mainly works the upper portion of the calves or the gastrocnemius. Three items are needed for this exercise: 1) a supportive apparatus for balance 2) an elevated surface (e.g. aerobic step, 2 x 4, etc.) to allow for full range of motion 3) a dumbbell.
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 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.
To this we need: rectangle of 10x8 inch
Many knitters have trouble when knitting on double-pointed needles. They get ladders (or holes) when they switch needles. There's an easy way to eliminate those ladders. Follow the steps below and your troubles will be gone.
In this tutorial, we learn how to crochet a puffy Valentine heart. First, you will make 8 foundation half double crochet. After this, you will work 4 half double crochets in the same stitch, then work 1 half double crochet in the next 6 stitches. Continue to do this until you have four more after this. For the second round, pull up and then half double crochet in the first stitch you made. Then, half double crochet for 6 stitches and then increase your stitches until you have 28 half double c...
For people who suffer from puffy eyes in the morning, Amy provides three quick fixes for this condition. First, she suggests that you dunk a spoon in a glass of ice water for 30 seconds and then put the spoon in your eye socket for 30 seconds. Repeat as necessary. The cold will allow your puffy eyes to deflate somewhat, this can also be done with a bag of frozen peas or carrots. This can also be done with slices of cold cucumbers, which in addition to being cold, can help reduce the water ten...
In this hair styling tutorial, Lisa and Julie show you how to style your hair into flip pigtail braids. All you need is a brush, four hair bands, and two scrunchies. First, separate hair into 2 sections using a comb. Gather the left side at the base of the neck and tie off in a low ponytail. Pull the band down a bit, create a hole, and pull ponytail through. Fluff your ponytail, create 3 sections and braid hair all the way to the end. Tie off with a hair band. Repeat this process with the rig...
Why Changing Your Wiper Blades Is Important The last thing you want is to get caught in a storm and discover that your windshield wiper blades do not properly keep the water, snow, or ice off your windshield. Not only will this be annoying, but could also lead to an auto accident.
Learn how to conceal under eye circles with Martha Stewart's REAL SIMPLE. The thin skin under the eyes is prone to dark circles?especially when you don't get enough sleep. Here's how to achieve a bright-eyed look. All it takes is a few cosmetics to cover up those dark circles.
Pay attention to these ironing tips to iron your pants perfectly. Crisply ironed pants help create a pulled-together look. Follow these simple steps for a quick, flawless press?with creases or without. Learn how to iron pants with the folks from Martha Stewart's REAL SIMPLE.
Here is a good stitch to know, especially if your knitting tends to come out looser than you would like it. It works well for a nice cozy sweater when used with a thick wool. The twisted stockinette is just like basic stockinette stitch, except you put the needle in the BACK of the stitch when you knit. This twists the stitches and makes them tighter.
The tunic stitch is another one of those real easy patterns that looks more difficult than it is. It's a strikingly beautiful pattern. Although both sides are not the same, they are both attractive so you can use either side. The picture below is of the right side.
The rice stitch is another easy and versatile stitch. Both sides are different, however they both look nice. This means the work can be used on either side. Pictured in the thumbnail image above is side one of the rice stitch. Pictured below is side two of the rice stitch.
Chi gyo ichi nyo is a familiar expression in the dojo. The word chi means knowledge. Gyo means doing, or action. Ichi nyo means inseparable. Action and knowledge are one! Acting without adequate knowledge or understanding is a constant source of frustration and problems. In our lives we are often busy and active without really understanding the basis of our actions and their full impact. Some people practice karate without really knowing why they are training. In class they do the techniques ...
Skating backwards can be challenging but an instructor from Expert Village shows us two easy ways to learn. Several important things to keep in mind before you begin is to not be afraid of falling, make sure your body is relaxed, and your knees should not be locked. Now, from a standing position and weight equally distributed on both legs, slowly push your legs out to the side then back again in a sort of figure eight and then repeat. This will slowly propel you backwards. Another way to skat...
Julie provides a recreation of Lady Gaga's nails from her music video "Poker Face." Before the actual painting, use a clear base coat to protect the surface of your nails from the nail polish. Start off actually painting your nails with a black base and let it dry.
You will need round shaped balloons. Blow up your balloon the size of a fist. If you make it too big, it is hard to work with. Next, take a balloon and cut off the neck. Stretch the balloon over the inflated one. Repeat these steps until you have a bouncy balloon ball. Make a balloon ball.
