General Benefits When Using a Golf Cart and Bag

Obviously, the main benefit of using an electric or push golf trolley is that you will not be constantly straining your shoulders and arms carrying all of your favorite clubs around the course.....

General Benefits When Using a Golf Cart and Bag

When you play golf, one of the most important parts of the game is the clubs that you use. When you want to have the full complement of clubs with you, then using a cart or trolley and golf bag will help you reduce the strain on your back, arms and shoulders. After all, if you are too tired to hold good form for your next swing, then you will not be able to improve your game.


Benefits

Obviously, the main benefit of using an electric or push golf trolley is that you will not be constantly straining your shoulders and arms carrying all of your favorite clubs around the course. Once you have tried the new electric and push versions, then you can definitely tell the difference in the way that you play your game.

Another benefit of choosing the push or electric trolley over a motorised golf cart is that you will not have to shell out several hundred pounds to drive around the course. You can simply push or guide the bag along, or you can use a remote if you have chosen the electric version. When you choose to upgrade to a new golf trolley and bag, then you should definitely choose one that will be more convenient to use.

Or to put it in simple terms. Walking is much healthier for you. The only good reason I can think of for using a motorised golf cart is if you are unable to walk.

Style

The different types of cart and trolley golf bags that you will find are all based on basically the same design. The trolley is made of a lightweight metal, and has a place for you to sit your golf bag. The electric or push golf trolley can carry all of your favorite clubs, so you won’t have to pick and choose between the ones that you want to bring along.

The main difference between the electric and push along trolley is the amount of energy that you will expend when you are golfing. The electric version requires very little effort to use, and may even come with a remote for you to guide the caddy with. The push version does require a little more effort, since you will have to push the trolley rather than simply guide it with your hand.

Big tip here. The 3 wheel push golf trolley is much easier and requires far less energy than the 2 wheel pull trolley.

Shopping

Looking for the best deal on your new golf cart or trolley and golf bag does take some time, but as long as you are willing to do a little research, then you can definitely find a good deal. Shopping online is usually going to be the least expensive option, even if you have to spend a little time comparing prices from different website. Plus, the trolley and bag will be delivered straight to your home, so you will not have to visit the shops.

The cost for the battery powered electric golf trolley will typically run at around two hundred pounds and upwards, depending on which version you go for. Which is a pretty good deal considering you will be using the trolley for many years to come. Once you have experienced how nice it is to play golf without carrying around a bag full of clubs and golf gear on your back, then you will see that it is well worth the cost.

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The Best Kettlebell Exercises for Rapid Fat Loss and Lean Muscle Gain

the best kettlebell exercises are to lose fat AND gain muscle fast.---Without further ado, here is the official top 8 list of my favorite exercises in the world for fat loss and lean muscle gain:...

The Best Kettlebell Exercises for
Rapid Fat Loss and Lean Muscle Gain

As a former College football player and a current real world fat loss expert who has helped lots of people lose a lot of pounds of fat, I know a thing or two about exercise selection. Everyone always asks me what the best kettlebell exercises are to lose fat AND gain muscle fast.

I'll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let's take this one step further...

Let's dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, goblet squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It's obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It's as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help you look your best. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!

Without further ado, here is the official top 8 list of my favorite exercises in the world for fat loss and lean muscle gain:

Exercise#1- Racked Kettlebell Squat to Overhead Press Combo...The Kettlebell Thruster

Exercise#2- The Swing- Kettlebells or Sandbags

Exercise#3- Alternating Reverse Lunge plus Row

Exercise#4-Squat Thrust to Push Up

Exercise#5- Hard Style Kettlebell Press

Exercise#6- Kettlebell Snatches or High Pulls

Exercise#7- Turkish Getup

Exercise#8- Kettlebell Single-Leg RDL plus Row

Well I hope you take my expert advice and jack up your training with these 8 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it's now up to you to take your workouts, and your body, to the next level.

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Why Am I not Losing Weight?

Why not Losing Weight--1. No getting enough exercise.,2. Not getting enough water.,3. Eating too much of the wrong foods.,4. Not getting enough sleep....

Why Am I not Losing Weight?

This is a common question that you may hear if you or someone you know is trying to lose weight. No matter how well you diet and try to lose weight, reaching a plateau is almost inevitable. There are many things that you can do to help get you through the levelling off phase of weight loss. Below is a list of common things that most people are not aware of and ways that you can get your body back on the right track again.

1. No getting enough exercise.

This is one of the biggest factors that people have to deal with as it can really hold up weight loss. Many people say that they just don't have the time to fit in exercise to help shed those unwanted pounds. Well there are plenty of ways that you can get in some time for exercise. You can park at the far end of the parking lot at work or when you go shopping, making it so you have to walk an extra distance to get to your destination.

You can also take ? of your lunch break and go for a walk. You can even put a little extra in to housecleaning so that it can be a workout with some music. All of these little bits of exercise add up fast and before you know it you have a 30 min total workout incorporated into your day.

2. Not getting enough water.

Many people do not realize that they are not getting enough water in their daily diet. Doctors recommend that you get at lease 8 to 10 glasses of water per day with each glass being at least 8 ounces. Medical research shows that your body will automatically try to store water if it feels it is not getting enough and that is where water weight gain starts, also known as water retention. The more water you drink, the better your body will function. This means that you will be able to flush out unwanted toxins as well as fat, which can help you shed up to 10 pounds with little effort.

3. Eating too much of the wrong foods.

You can be on a diet without having to deprive yourself of the foods you love. You do want to try to stay away from the foods that pack on the pounds such as breads and starchy foods. Fried foods are also bad as they can pack on the pounds rather fast. Try to steer clear of empty calorie items such as beer and soft drinks as these can really rack up your calorie intake for the day without you realizing it.

4. Not getting enough sleep.

Your body requires a certain amount of sleep each night in order to perform at its best so you need should try to get at least 7 to 8 hours of sleep to be at your best. When you deprive yourself of the rest you need, you may start to notice that fatigue is setting in and this can cause a great deal of problems for you. You metabolism may slow down and you may find that you are more susceptible to getting sick. If you find that you are having trouble getting to sleep or staying asleep, you can try one of the many over-the-counter sleeping aides to help you reset your internal clock.

To help keep your diet and weight loss efforts successful, try to follow the simple tips listed above. You will find that the weight will come off easily, once your body is getting all that it needs to run at its best.

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Pilates for Beginners

Pilates for Beginners--Warm-up – Arm reach and pull**Warm-up - Arms Over**Warm-up - Angel Arms**Warm-up – Imprinting**Chest Lift**The Hundred**One Leg Circle....

Pilates for Beginners

You may be wondering just what the craze is about Pilates. This is one of the fastest trends in fitness today. So, you want to jump on the bandwagon and try out Pilates for yourself? First, you must begin with some basic warm-up exercises. They will prepare your body to safely execute more challenging exercises in the future.

Here are some beginner exercises that will help you jump into the program:

Warm-up – Arm reach and pull

This Pilates exercise will help to establish shoulder stability. It will increase the awareness of scapular placement as well as movement.

Warm-up - Arms Over

This is a fundamental exercise in Pilates. It not only helps to improve posture but it increases the range of motion in the shoulders and gives the trunk more stability.

Warm-up - Angel Arms

This is a terrific exercise to perfect your understanding of how your shoulders and arms affect the back as well as the ribcage. This exercise will help to develop core stabilization awareness, helps increase the range of motion for the arms and shoulders and improves posture.

Warm-up – Imprinting

This is probably the most basic exercise in Pilates. This exercise is centering and deeply relaxing. It is great for stress reduction and a good way to center yourself before you begin any exercise routine whether it is Pilates or not.

Chest Lift

This may look like the “crunch”, but there are some major difference between the chest lift and the way people do a “crunch”.

Here’s how you do this:

• Lie on your back, knees bent keeping your feet flat on the floor. You want to make sure that your legs are parallel. Now you are in a neutral spine position and have a natural curve of your lower spine. This creates a slight lift off your mat.

• Bring your hands behind your head with your shoulders down and fingertips touching each other.

• Take a few deep breaths. Check your body to make sure it is in the proper alignment. Your neck should be relaxed and your ribs should be dropped.

• Bring your head up slightly toward your chest and then drop back down again.

The Hundred

This exercise is often used as a warm-up for the abs and lungs. You must coordinate your breathing with the movement and try to be strong and graceful as well. This is a challenging exercise. Here’s the way to do it:

• Lie on your back with knees bent. Your shins and ankles should be parallel in height with the knees. Your hands should be put behind your knees for now. Inhale.

• Exhale. Your head should be brought up and your chin down. Using your abdominal muscles, curl the upper portion of your spine off the floor. Your shoulders should be engaged in the back. You should now be gazing down into the scoop of your abs. Hold this position and inhale.

• Exhale. You now want to deepen the pull of your abs while extending your legs and arms and point toward the wall that is in front of you. Your legs should be as low as you can get them without shaking. You also do not want your lower spine to jump off the mat. Extend your arms straight out low, and with your fingertips reach for the far wall. Hold this position.

• Breathe in five times and out five times. These should be short breaths. As you do this, you should be moving your arms in an up and down manner – a small pumping of your arms. Your abs should be doing the work while your shoulders and neck remain relaxed.

• This should be done for a cycle of 10 breaths. Now go back to your original position.

One Leg Circle

This is one of the best exercises in Pilates for testing your core strength. Your abs must work hard in order to keep the shoulders and pelvis stable even though there is movement of your leg in your hip socket.

Here is how to do this exercise:

• Prepare –

Lie flat on your back with your arms by your sides. Try balancing the weight of your shoulders and hips on each side.

• Engage your abs –

Pull your abs in and anchor your shoulders and pelvis. Extend one of your legs toward the ceiling. Do not lift your hips. If your hamstrings are tight, then the knee may be slightly bent.

• Leg Circles –

Inhale. Cross the extended leg toward your opposite hip. Exhale. Drop your leg a few inches. Open your leg out and sweep it around in a small circle back toward the center. You should use control and your shoulders and pelvis should be kept level.

• Breath and Movement Pattern – With each leg, do five circles in each direction. With the first set of five, inhale as you cross your body and circle down. Exhale as you open your leg and circle up. With the second set of five, you want to exhale and open your leg and circle down. Then inhale to cross your body and circle up.

These are just a few of the Pilates exercises that beginners should get to be familiar with. Remember, practice makes perfect!

Pilates for Beginners
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Pilates for Intermediates

You will need a 65 cm ball to do the following exercises:Full Roll Up,Rolling Like a Ball,Single Leg Stretch,Hip Lift Hamstring Curl,....

Pilates for Intermediates

Now that you have become an intermediate Pilates exerciser, it is time to move on to new challenges. Are you ready to workout with an exercise ball? The exercise ball is designed for intermediate level clients and will challenge you stability, control, and strength.

You will need a 65 cm ball to do the following exercises:

Full Roll Up

Lie flat on your back. Your legs should be straight and together. Now grasp the ball over your head. You should process to reach your arms up over your head. Your spine should remain connected to your mat, your ribs should be closed, and your abdominal muscles should be engaged. Your legs should be held strongly together.

As you lift the ball, you are going to inhale. As you exhale, you are going to want to curl your head and shoulder off your Pilates mat. You should roll your spine up over your knees. Your arms should reach long in front of you. Inhale. Now as you exhale, you are going to want to slowly roll your body back down into the starting position. Do this exercise 5 to 8 times. The main tip to this exercise is to keep your shoulders down and your legs strong.

Rolling Like a Ball

Sit near the front of the mat and hold the ball between the palms of your hands. Balance on your sitting bones. Knees should be tucked in close to the buttocks. The ball should be resting on your shins. Now lift your feet off your mat and balance in the C-curve position.

Inhale. As you do so, pull your navel to your spine and roll backwards keeping the C-curve position. As you exhale, roll back up through your spine to the starting position. Repeat this exercise five times.

Here is a tip for this exercise: Roll back as far as your shoulders, not onto your neck. A person at the intermediate level should have no trouble doing this exercise.

Single Leg Stretch

Lie flat on your back with your knees pulled to your chest. Hold the ball between the palms of your hands and rest it on your knees. As you inhale, you are going to want to hold the ball in the air above your chest. As you exhale, roll your head and shoulders off your mat. Extend one of your legs out in front of you. Keep your leg at a 45-degree angle.

As you inhale, switch legs. As you exhale, you are going to extend the other leg out in front of you. Inhale to switch and when you extend you want to exhale. Repeat this sequence 10 times.

Here is a tip for you intermediates: Keep your lower back on your mat. If your back happens to arch off, stop and try it again with your legs extending higher than a 45-degree angle.

Hip Lift Hamstring Curl

Lie flat on your back and have your ankles resting on the exercise ball. You legs should be straight and together and your feet should be flexed. Inhale. As you exhale, lift your lower back and bottom off the mat until the body is in a straight line.

Inhale and pull the ball towards your bottom. As you exhale, push the exercise ball away from you. Repeat this exercise 10 times.

Here’s another tip to make this exercise a bit harder: Keep the exercise ball steady and do not let it sway. Use your abdominal strength to control movements. Squeeze your hamstrings and glutes when you are in a plank position.

Pilates for Intermediates
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Long Term Benefits of Physical Fitness

Physical activity has been known to slow down or prevent numerous diseases, such as: high blood pressure, high cholesterol, diabetes, arthritis, osteoporosis, and heart disease....

Long Term Benefits of Physical Fitness

Regular physical activity offers numerous benefits to your overall health. Physical fitness plays a major role in the proper function of your body and your mind. When you exercise on a regular basis, you feel energized, alert, and fit. Here are a few of the benefits you will be reaping by incorporating fitness into your daily schedule.

The first benefit of physical fitness is warding off disease. Physical activity has been known to slow down or prevent numerous diseases, such as: high blood pressure, high cholesterol, diabetes, arthritis, osteoporosis, and heart disease. On top of its disease fighting abilities, a regular fitness regimen can help you slow down the aging process. When you exercise, your joints and your muscles become stronger and more flexible, which reduces your chances of developing numerous age related ailments.

The second benefit of physical activity is stress reduction. Fitness is a great distraction from our every day troubles and it gives us a chance to rid our bodies of excess energy which might otherwise increase stress levels.

The third benefit of regular physical activity is weight maintenance. Exercise has always been a major factor for those who wish to lose weight. Even a person who is taking the best diet pills and consuming the healthiest diet can benefit from physical fitness. Some people swear by the results they get from regular physical activity along with the all natural appetite suppressant known as hoodia. Aside from aiding with weight loss, regular exercise also boosts your brain power. By increasing your energy levels you increase the serotonin in your brain, this in return leads to improved mental clarity. So the next time you find yourself doubting what physical fitness can do for you, read over this article and imagine all of the health benefits you could be gaining right now.

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Pilates for the Advanced Student

Here is what you need to do in order to do a Shoulder Bridge:,1. Shoulder Bridge Prep,2. Extend One Leg,3. Lower One Leg,4. Flex Kick Up,5. Shoulder Bridge Notes....

Pilates for the Advanced Student

One example of an advanced Pilates exercise is the Shoulder Bridge. It requires great strength from the abdominal muscles as well as the hamstrings as they stabilize your lifted pelvis against movement of an extended leg.

The skills and the core strength that are needed to do an exercise like the Shoulder Bridge can be done gradually in stages. You can begin by practicing only the hip lift. Next, try to lift one foot off the mat and then finally you can do the extended lower/lift of your leg.

A good building block exercise for the Shoulder Bridge is the Pelvic Curl.

Here is what you need to do in order to do a Shoulder Bridge:

1. Shoulder Bridge Prep

Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor. Your arms should be down by your sides.

Inhale. Press down through the feet in order to lengthen your spine as you press your hips up. Now you will be in a bridge position on your shoulders. You hips, knees and shoulders should all be in one line. Your hamstrings and abdominal muscles should be well engaged.

Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat. Then do the same with the other leg. If you can do this with ease, then you are ready to proceed to step 2.

• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.

2. Extend One Leg

Inhale. Fold one of your knees in toward your chest. Now extend that leg up towards the ceiling. Except for the leg, the rest of your body should remain still. Your shoulders and neck should be relaxed. You are doing the work with you abdominal muscles and hamstrings.

3. Lower One Leg

Exhale. Lower your leg. Your knees should be side by side again. As you are lowering your leg, try lengthening it as much as possible. The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you. At the same time, your head is reaching away in an opposing stretch.

If you are feeling strong and you have a stable position, then you can proceed to the next step.

• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor. Rest and repeat this step over.

4. Flex Kick Up

Inhale. As you flex your foot, kick your leg up toward the ceiling once more. Make sure that your hips are even. The hip of your working leg should not be trying to lift up as you kick.

Exhale. Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.

Roll down through the spine and return to the starting position.
This exercise should be repeated two to three times for each side.

5. Shoulder Bridge Notes

The Shoulder Bridge exercise should be controlled and flowing. There should also be easy coordination of breathing and movement. This is a great time to review the Pilates principles. You should use these principles to support an advanced exercise program.

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Pilates for the Super Advanced Student

Let’s begin with the crab.,Here is how to do this super advanced exercise:The Rocking**Swimming...

Pilates for the Super Advanced Student

Now that you are a super advanced student in Pilates, you should be moving from routine to routine at a brisk pace and there should be minimal down time between each exercise. These exercises are sure to give you a run for your money. Let’s begin!

If you want to have great looking abs, it will happen if you can do the exercises correctly. You have to properly pull in the abs and not let the muscles move forward or bunch up. To ensure that you are getting the very best kind of balanced development in addition to core strength, the flat AB exercise focuses on the deep scoop of the abs that is balanced in perfect tune with the length and breadth of the spine.

Let’s begin with the crab.
Here is how to do this super advanced exercise:

1. Sit on you exercise mat with your legs straight out in front of you and make sure they are together.

2. Your spine should be rounded and your chin tucked in to your chest. Now bring your knees up to your chin. At this point, you should look sort of like an elongated ball.

3. Now you want to rock backwards from your buttocks to your neck so that your head is on the floor and your hands are grasping your feet.

4. Continue in a backwards summersault motion until your head and knees are perpendicular with the floor. You hands should remain grasping your feet.

5. Return to your normal starting position as in No. 1 and repeat this exercise 5 times.

The Rocking

1. Lie face down on your exercise mat with your body in straight alignment. Your arms should be down by you sides.

2. With legs and feet together, bring your feet to where they almost touch your buttocks. Grasp your feet with your hands.

3. Arch your back so that your legs and chest are up off the mat.

4. Now you can do the Rocking. Rock forward toward your chin and then back toward your knees. Rock about 5 times. Remember your breathing techniques.

5. Return to your starting position as in No. 1 and repeat this exercise 3 to 5 times.

Swimming

1. Lie face down on your exercise mat with arms down by your sides and feet together.

2. Raise your head upward and backward as far as it can go. Your chest should be raised up off the floor and your knees should be in a locked position.

3. Raise your legs up off the floor and start to flutter kick as if you were swimming. You should also be moving your arms up and down as if you were swimming in a pool.

4. Do this exercise for a total number of 10 times, five on each side.

Continue to switch pairs until you have a light splashing or swimming motion in effect. Remember to inhale for five counts and exhale for five counts.

You left leg and right arms should be raised as high as possible in an upward movement. Keep the rest of your body rigid. Move only your arms and legs.

In the swimming exercise, the movement is at the shoulder joints and the hip joints only. You should protect your lower back by hollowing and zipping. You should also clench your buttocks and anchor your shoulder blades.

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Pilates for Men

Pilates for Men

Pilates is a comprehensive workout from head-to-toe. However, it has often been misidentified as a woman’s exercise. It may surprise you that Pilates was created for men originally.
Pilates was first developed by a German born boxer and gymnast named Joseph Pilates. He first named his method of exercise Contrology since he believed that his method of exercising used one’s mind to control the muscles of the body. The main focus of this program is on the core postural muscles. They not only help to keep the body balanced, but they also help to provide support for the spine. A person has to be aware of breath and the alignment of the spine as he or she works through the Pilates exercises. An emphasis is also put on strengthening the deep torso muscles. This is important to help in alleviating and preventing back pain.

Joseph Pilates first formed his method of exercising during World War I in an effort to improve the rehabilitation program that was expected to be needed by many of the returning veterans. Pilates believed that mental and physical health are essential to one another. His precise movements emphasized form as well as control to help the injured soldiers regain their health by strengthening, stretching, and stabilizing key muscles. “The Pilates Principles” were created by Joseph Pilates to help condition the whole body, which includes proper alignment, precision, centering, breathing, concentration, flowing movement, and control.

Many famous male professional athletes such as Jason Kidd, Tiger Woods, Ruben Brown, and Curt Schilling have all added Pilates to their training programs. They want to enhance their coordination, strength, and flexibility by developing these core muscles areas.

Most men who frequently exercise are strong, yet their muscles remain incredibly tense. Due to this reason, they more than likely find it hard to do a strength and reach test. This is due to the fact that the male hamstrings tend to be inflexible and tight. The answer is Pilates; it sculpts the body from the outside thus making tight areas more agile. These exercises also improve and make many functional activities much easier on your joints and muscles.

Pilates trains seven major physical performance factors. These include posture, stability, coordination, functional strength, balance, flexibility, and endurance. Although strength training is of the utmost importance, it is just as important to stretch the muscles in order to build longer muscles that are more agile.

For men who are over the age of 50, prostate cancer is a very common disease. It is believed that the deterioration of the pelvic floor muscles is a major factor in acquiring this disease. By practicing Pilates, the muscles are effectively strengthened. As a result, the risk of getting prostate cancer is lessened. Pilates will also enhance sexual function. Therefore, sexual dysfunction may be decreased when the male practices Pilates.

Pilates does not contain a lot of repetitious exercises that bore you to tears! You only have to repeat a few postures properly before you go on to the next movement. If you want to turn Pilates into a resistance-training workout, then Pilates classes for men may concentrate on building muscle tissues and preventing injuries. To do this, more resistance props may be added to the Pilates program. Pilates for the male sector of the population focuses on a well-balanced aesthetic. This is where Pilates for women differs. Females desire a lean, sculpted body. Any man can practice Pilates with the intention of gaining explosive strength, widening their range of motion as well as flexibility and building stamina and boost energy levels.

So, men, do not think you are wimps by practicing Pilates. You may find out that it will do you a mountain of good!


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Stretching for Back Pain

Exercise program with your doctor before beginning a stretching program...Wall Slides**Prone Leg Raises**Supine Leg Raises**Semi Sit Ups**Standing Back Stretch...

Stretching for Back Pain

The main difference between Pilates and individual stretches is that the whole body is taken into consideration when doing Pilates and not just individual body parts. The Pilates instructor usually first meets with his or her client so that the both of them can assess what is going on either in terms of postural instability and/or muscle imbalance. Stretching simply concentrates on the different parts of the body or muscle groups and stretches them out for a certain number of repetitions.

By both strengthening and strengthening the muscles of you stomach, back, thighs and core you can help to reduce or alleviate problems that you may be having with back pain.

Below are some helpful exercises that are specifically directed toward strengthening your aching back. Remember that it is very important that you discuss any exercise program with your doctor before beginning a stretching program. Soon your aching back will feel better again.

Wall Slides

• Stand up straight and tall with your back against a hard surface such as a wall and your feet a shoulder’s width apart
• Slowly bend at the knees and slide your back down the wall. Keep sliding for a count of 5 or until your knees are bent at an angle of 45 degrees.
• Stay in this position for 5 seconds
• Begin to straighten your knees for a count of 5 and slide up the wall until your knees are in a straight position
• Repeat the above steps for 5 repetitions
• Do this stretching exercise three times a day

Prone Leg Raises

• Begin by lying flat on your stomach
• First lift one leg off the floor and raise it 2 feet in the air
• Hold this position for 10 seconds
• Relax
• Then repeat this process with the opposite leg
• Repeat these steps for five more repetitions
• Do this exercise three times a day

Supine Leg Raises

• Begin by lying flat on your back
• Lift one leg off the floor and raise it 2 feet in the air
• Hold this position for 10 seconds
• Relax
• Then repeat this process with the opposite leg
• Repeat these steps for five more repetitions
• Do this exercise three times a day

Semi Sit Ups

• Assume the normal sit-up position, that is, lying flat on your back and have your knees bent and feet flat on the floor
• Only raise your head and shoulders off the floor
• Hold this position for 10 seconds
• Relax and return your head and shoulders to floor
• Repeat these steps for five more repetitions
• Do this exercise three times a day

Standing Back Stretch

• Stand in an upright position with your feet a shoulder’s length apart
• Put your hands in that hollow spot in your back called the small of your back
• Bend back slowly as far as you can tolerate it while keeping your knees straight
• Keep holding this position for 5 seconds
• Relax
• Repeat these steps five more times
• Do this stretching exercise three times a day

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Pilates is a Form of Graceful Movement

The key to any successful Pilates exercise program is modification. Every Pilates move is developed with modifications that will enable you to have a safe workout..Core Strength**

Pilates is a Form of Graceful Movement

One of the most popular forms of exercises today is Pilates, which was created by Joseph Pilates. It places an emphasis on the total balance of the development of the body through core strength, flexibility, and the awareness of being able to support efficient, graceful movement.

It seems that people from all walks of life and of all ages have jumped on the Pilates bandwagon or they have become interested in beginning a Pilates exercise program. One of the coolest things about this method of exercise is that it works very well for various people. Athletes and dancers love it, as do women who are trying to tone up after the birth of a baby, seniors, and people who are at all stages of physical rehabilitation. This includes those who are trying to stretch the back out in an effort to alleviate pain.

What are the benefits of doing the Pilates moves to the best of your ability? People have testified that they have become stronger, longer, and leaner and are able to do more things with grace and ease.

The key to any successful Pilates exercise program is modification. Every Pilates move is developed with modifications that will enable you to have a safe workout and at the same time will be challenging for a person no matter what level they are currently on.

Core Strength

The foundation of the Pilates move and of the program itself is core strength. The core muscles are made up of the deep, internal muscles of both the abdomen and the back. When these core muscles are strong and are doing their job properly, they work together with the superficial muscles of your trunk in order to support you spine and movement. This is why it is so important to do the Pilates move in a precise fashion in order for you to gain the maximum benefit.

As you develop your core strength, you will find that you develop stability throughout your whole torso. This is just one of the keys as to how the Pilates move helps people overcome back pain. As the trunk is stabilized properly, the pressure is relieved on your back and you find that your body is able to move freely and efficiently.

The Six Pilates Principles:

Something that is of the utmost importance to a quality Pilates workout is the six Pilates principles. These are flow, control, concentration, centering, precision and breath. When you do Pilates, you will find that the keyword is quality over quantity. You will find that the Pilates move does not include doing hundreds of repetitions. Doing each Pilates, move fully and with precision will give you significant results in a very short time!

Unique Method of Exercise

Torso stability, core strength and the six Pilates principles are what set the Pilates method of exercise apart from all other forms. For instance, weight lifting can put lots of attention on arm or leg strength without giving much thought to the fact that these body parts are connected to the trunk of the body. Running and swimming alike can seem like all of the emphasis is put on the legs and the arms while the core remain either overly tense or floppy. Those who excel in sports such as the above learn how to use their core muscles. However, when you do each Pilates move, this integrative approach is taught from the very beginning.

Pilates for the Back

By strengthening the muscles of your back, stomach, thighs, and core, you can help to reduce or even alleviate problems that are associated with back pain. Below are some helpful exercises that are specifically geared toward strengthening your aching back. Remember the importance of discussing any exercise program with your doctor before beginning a stretching program. Your aching back will soon feel better again!

Prone Leg Raises

• Start this Pilates exercise by lying flat on your stomach.
• First, lift one leg off the floor and then raise it 2 feet in the air
• Hold this position for 10 seconds
• Relax
• Repeat this process with the other leg
• Repeat these steps for 5 more repetitions
• Do these exercises 3 times each day.

Wall Slides

• Stand up straight and tall with your back against a hard surface such as a wall and your feet should be a shoulder’s width apart
• Slowly bend at the knees and slide your back down the wall. Keep sliding for a count of 5 or until your knees are bent at an angle of 45 degrees.
• Stay in this position for 5 seconds
• Begin to straighten your knees for a count of 5 and slide up the wall until your knees are in a straight position
• Repeat the above steps for 5 repetitions
• Do this stretching exercise three times a day

Supine Leg Raises

• Begin this exercise by lying flat on your back
• Lift one leg off the floor and raise it 2 feet in the air
• Hold this position for 10 seconds
• Relax
• Then repeat this process with the opposite leg
• Repeat these steps for 5 more repetitions
• Do this exercise 3 times a day

Semi Sit Ups

• Assume the normal sit-up position, that is, lying flat on your back and have your knees bent and feet flat on the floor
• Only raise your head and shoulders off the floor
• Hold this position for 10 seconds
• Relax and return your head and shoulders to floor
• Repeat these steps for 5 more repetitions
• Do this exercise 3 times a day

Standing Back Stretch

• Stand in an upright position with your feet a shoulder’s length apart
• Put your hands in that hollow spot in your back called the small of your back
• Bend back slowly as far as you can tolerate it while keeping your knees straight
• Keep holding this position for 5 seconds
• Relax
• Repeat these steps 5 more times
• Do this stretching exercise 3 times a day.

Article Source: http://www.articlesbase.com

Get Into the Pilates Zone

Get Into the Pilates Zone***Exactly how does Zone Pilates work? The thing that guides your body is the Zone Pilates Sculptor...The real secret behind the Zone Pilates Sculptor is that it not only guides your body but at the same time...

Get Into the Pilates Zone

What is the secret of Pilates? Unlike other exercises, it avoids too much repetition. Pilates exercises use fewer but more precise movements. These movements require a controlled body as well as form. Pilates exercises are able to reduce stress on the heart unlike just regular exercises. Pilates has been given te green light fpr the “older set” as well as for inbound patients.

Did you realize that Pilates has about 500 exercises? Most of them are performed using a mat. This involves a series of callisthenic movements and are done while lying downl

What exactly is Zone Pilates and how does it differ from regular Pilates? Regular Pilates does not make use of any sort of equipment while Zone Pilates makes use of a sculptor as well as a foot mat. Pilates makes use of the mind to control the body. Zone Pilates concentrate on different zones.

The wonderful thing about zone Pilates is that you will not have to do hundreds of reps at one time. It is the surest and best way to whip the body into show-off shape in the quickest way possible. Zone Pilates is very easy! It places an emphasis on the core or “Power House” muscles to firm and shape your body.

As you learn the secret of Zone Pilates, the mystery is taken out of the whole workout program. When you use perfect positioning coupled with added resistance, it will guide you to faster and better results. We must first explain that the Power House muscles include the abs, buns, thighs and lower back. As you work from the Core’s deepest level, it will give you the results that have made Pilates ever so popular. With Zone Pilates, you are actually targeting thecore muscles and therefore will attain more effective results that you have ever seen!

Exactly how does Zone Pilates work? The thing that guides your body is the Zone Pilates Sculptor. It adds resistance to your muscles in order to accelerate your results. It also provides consistent resistance training. Multiple muscles are engaged at one time thus improving your workout efficiency.

You will find the following equipment in just about every Zone Pilates system:

• Sculptor
• Meal plan
• Foot guide mat
• All in one DVD

The real secret behind the Zone Pilates Sculptor is that it not only guides your body but at the same time is an aid to adding muscle-toning resistance in order that your results can be accelerated. It also provides consistent resistance training.

Zone Pilates also comes with a Foot Guide Mat. It will make sure that your body is always in perfect alignment with the Pilates position. It takes all of the guesswork out of exactly what position your body should be in.

1. Shoulder Bridge Prep

Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor. Your arms should be down by your sides in a relaxed position.

Inhale. Press down through the feet in order to lengthen your spine as you press your hips up. Now you will be in a bridge position on your shoulders. You hips, knees and shoulders should all be in one line. Your hamstrings and abdominal muscles should be well engaged.

Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat. Then do the same with the other leg. If you can do this with ease, then you are ready to proceed to step 2.

• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.

2. Extend One Leg

Inhale. Fold one of your knees in toward your chest. Now extend that leg up towards the ceiling. Except for the leg, the rest of your body should remain still. Your shoulders and neck should be relaxed. You are doing the work with you abdominal muscles and hamstrings.

3. Lower One Leg

Exhale. Lower your leg. Your knees should be side by side again. As you are lowering your leg, try lengthening it as much as possible. The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you. At the same time, your head is reaching away in an opposing stretch.

If you are feeling strong and you have a stable position, then you can proceed to the next step.

• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor. Rest and repeat this step over

4. Flex Kick Up

Inhale. As you flex your foot, kick your leg up toward the ceiling once more. Make sure that your hips are even. The hip of your working leg should not be trying to lift up as you kick.

Exhale. Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.

Roll down through the spine and return to the starting position.

This exercise should be repeated two to three times for each side.

5. Shoulder Bridge Notes

The Shoulder Bridge exercise should be controlled and flowing. There should also be easy coordination of breathing and movement. This is a great time to review the Pilates principles. You should use these principles to support an advanced exercise program.

Here is one more exercise to try you hand at:

Hip Lift Hamstring Curl

Lie flat on your back and have your ankles resting on the exercise ball. You legs should be straight and together and your feet should be flexed. Inhale. As you exhale, lift your lower back and bottom off the mat until the body is in a straight line.

Inhale and pull the ball towards your bottom. As you exhale, push the exercise ball away from you. Repeat this exercise 10 times.

Here’s another tip to make this exercise a bit harder: Keep the exercise ball steady and do not let it sway. Use your abdominal strength to control movements. Squeeze your hamstrings and glutes when you are in a plank position.

Article Source: http://www.articlesbase.com

Earn Isolation

Earn Isolation

I want to touch on a very sensitive subject. Isolating muscles while training versus training heavy and in big compound movements has always been at the centre of controversy.

For example on 'Bicep day' doing about four different curl variations followed by some crunches. Here's my first problem; dedicating an entire day to such a small and comparatively weak muscle just doesn't sit right with me. Look at the following two resistance training sessions:

Session 1: (Isolation Based)

Barbell Bicep Curls

Dumbbell Hammer Curls

Barbell Reverse Curl

Dumbbell Alternating Curls

Session 2: (compound Movements)

Pull ups (pronated grip/ Palms facing away)

Chin ups (supinated grip/palms facing you)

Parallel grip Chins (palms facing each other)

Isolating a muscle is inherently WRONG it doesn't happen in real life and doesn't make sense from a physiological standpoint. Your body works in patterns of movement it never isolates! Going against your natural coordination pattern and lifting sub max weights is just silly!

Look at the session number 1 . . massive 'pump' right? 'oooh yea I'm hitting the biceps from every angle'. Well not really, you are hitting the muscle sub maximally with LOTS of repetitions and essentially you are training your biceps for endurance! Now I know your going to say 'but bodybuilders use these methods' yea EXACTLY! And you aren't a bodybuilder! Less than 1% of the population are of the genetic predisposition that they will make muscular gains much easier than everyone else. That's life! If you wanted to be a bodybuilder you should have chose your parents better because they are the one that gave you those genes.

Now look at the session number 2. You might say 'there's no bicep exercises in there' look closer! ANY pulling movement is essentially a curl with a pull attached to it. I.e. Chins or any heavy pull are essentially working your biceps they way they were intended to work! A functional movement!

Now what if I said that isolating muscles was actually COUNTERPRODUCTIVE not only are you at risk of not adding muscle but you are also breaking down muscle you added in previous sessions? Have I got your attention now? We discussed this in the main manual but I will reiterate the point here. ANY Exercise initiates a stress response from the endocrine system; cortisol. Low intensity and isolation exercise, by its very nature never allows the body to reach the intensity required to release growth promoting and fat releasing testosterone and HGH and continually exposes the body to unopposed cortisol which makes weight loss more difficult and BREAKS DOWN MUSCLE. Cortisol, in its wisdom also increases blood sugar levels, thus increasing insulin levels and decreasing fat loss. What I'm getting at here is that most if not all exercise should contain a level of intensity and isolation exercises such as crunches should 1) not be performed at all and 2) even if they are performed they should NEVER be preformed on their own! Ever heard of someone going to the gym to do their biceps and their abs? Could they have picked a more low intensity workout? Unopposed Cortisol City!

Now I am not saying that isolation exercises should NEVER be performed! I am merely saying that if somebody has only ever performed isolation exercises they more than likely are not strong! Have you been curling them same 25 pound dumbbells for 3 months thinking that 'maybe next week you'll get stronger/bigger. And the definition of insanity is?

'repeating the same behaviour over and over expecting different results' - Albert Einstein

Now in order to make a limb strong enough to do heavy enough curls to tax the muscle appropriately you need to train it the way it can be trained hardest! Makes sense yea? I don't know about you but a 200 pound row or a weighted chin up would tax the biceps a LOT more then a concentration curl!

'Earn the right to isolate'

Now that isn't to say that you can't add a little volume to your training with isolation exercises but 2/3 sets at the end of a session will suffice. Do the important stuff first! Challenge the biceps and grip heavily with the chins and rows and deadlifts (yes deadlifts strengthen your biceps too)

'Why on EARTH is he talking about grip? I don't care about my grip strength'

Grip strength has been shown to be related to overall arm, back and shoulder development. 'Why'? You ask? Again your body functions as a unit. If your grip strength is sub par then you will inevitably be weak at your 'pulls' i.e. Deadlifts, Chins and Rows. It is impossible to tax your body properly doing all of these BIG moves with submax weight because your girly grip is failing you.

But I use bar straps, so hah

But the weakness is still there, it is very hard to trick your body on this one! if you cant grip the weight tightly enough. your brain detects this and concludes you are not strong enough to lift this weight! Hence development will be submaximal, just like the weight you are lifting.

Bodyweight before external load

Another great one I see is people doing 5kg dumbbell presses!? What the hell?! I am a strong believer that an individual should be able to perform bodyweight exercises before EVER going near external load i.e. weights! It doesn't make any sense! Bodyweight exercises are the BEST exercises you can perform when starting out.

'I cant do a single push up'

for this of you that cant perform bodyweight exercises YET that doesn't mean you retreat to the pink weights section! NO. Perform some assisted bodyweight exercises such as band assisted push ups chins dips and inverted rows (Click here to see these) until you can perform the traditional versions then move to the progressions.

So your take home points are. . .

Push and pull before you flex and extend,

Bodyweight exercises before external load

'Earn the right to isolate'

Article Source: http://www.articlesbase.com