Category: Fitness Programs



Glute Bridges on the Balance Pad

Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor. Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders [...]

For exercise timings pros and cons

For exercise timings pros and cons

All of us exercise according to our own convenience and hardly ever stop to think about the right time to exercise. Though exercising at any time of the day is helpful, there are certain times of the day when exercising can be especially helpful.   There have been many different kinds of research on the [...]

Chin to Chest Stretch

Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest. Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds. Repeat to the right side, holding for 10-15 [...]

Tracking meals for fitness

Tracking meals for fitness

Two of the most crucial factors that determine your health are food and exercise. Eating the right food in the right amount, and exercising regularly to ensure the best use of the food you eat are essential to staying fit and healthy. It is always a better idea to maintain fixed meal timings than to [...]

Superman on the BOSU

Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and [...]

Torso Rotation on the BOSU

Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times. Repeat 3-4 [...]

How much exercises do you needed…

How much exercises do you needed…

New physical activity and exercise guidelines have been released by the American College of Sports Medicine. These recommendations on how to stay physically active for optimum health show that it is also important to vary the types of exercise.   The recommended minimum exercise routines recommended by ACSM are: Aerobic Exercise: Moderate Intensity exercise 5 [...]

Knee Extensions

Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band. Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees. Exhale [...]

Depression & exercise

Depression & exercise

Various studious over the last 30 years have repeatedly shown that a regular exercise routine helps reduce mild to moderate depression symptoms. Some studies have also shown that the effects of exercise last longer than antidepressants. One published study showed that walking fast for 35 minutes a day on five days of the week works [...]

Increase your exercise motivation by cooling your hands

Increase your exercise motivation by cooling your hands

If you refuse to exercise because you quickly get hot, sweaty and tired, there may be an easy solution to increasing your exercise motivation by cooling your hands.   Researchers at the Stanford University in California have found through a small study that keeping the palms of your hands cool may increase your motivation to [...]