My Healthy Journey for Better Living

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Photo & Exercise credit: http://kamafitness.ca/

THE EXERCISES EXPLAINED:

INNER THIGH SQUEEZE: Sitting on the ball with both knees bent, stabilize yourself with all core muscles. SQUEEZE your core!! Ok, now that you’re stable – squeeze your thighs in & hold for 2 – 3 seconds then release & repeat. *
This exercise can be really tricky !! Keep your tippy toes on the ground for added support. If you don’t have to do so, then you can come give me some of your core strength.

BENT OVER FLY: Sitting on the ball, with your feet together & knees bent to a 90 degree; bend forward holding a dumbbell in each hand, palms facing each other & dumbbells in front of your legs. Chest to your knees. Raise the dumbbells with a slightly bent arm as far upwards to the ceiling as you can – without bringing them past your shoulders. Pause & release.
*Remember to keep a flat back.

REVERSE BICEP CURL: Remain sitting on the ball & hold the dumbbells in each hand with palms facing the ground. Keep your arms straight, upper body slightly bent forwards & dumbbells beside your calves. Bend your elbow, raising the dumbbell into your shoulders to complete the reverse curl. Pause & release.
*Your weight may need to go down for this exercise as it isn’t targeting the same bicep muscle as the regular bicep curl would. If so, not to worry – practice makes bigger & sexier arms ! ;)

CHEST PRESS: Sit on stability ball, walking forward with your feet as you roll your back onto the ball. Keep your upper back positioned on the stability ball with knees bent at a 90 degree and keeping your back straight. Keep your core tight and hips high. With your arms bent at a 90 degree angle, hold dumbbells with your palms facing towards your feet. Slowly push through your chest and raise dumbbells until arms are straight in front of you, bringing dumbbells close together. Slowly bring dumbbells back down to starting position.

HIP BRIDGE: Place the ball under your shoulders as you would for the chest presses. Keep your hips aligned with your body to begin. Hold dumbbell with both hands, resting slightly on top of your hips. From this point, lower your hips as far as you can without sacrificing form, then push back up through your hips raising them as high as you can.  Repeat.

SKULL CRUSHER: With your upper body & shoulders on the ball, feet flat on the ground and knees bent at a 90 degree, hold a dumbbell in each hand, directly above your head,. Palms facing each other, bend your arms bringing the dumbbell into your forehead. (Not hitting yourself of course – you want to keep it a few inches away from your face.) Hence the name – skull crushers.  Release & repeat.

BACK EXTENSION:  Position stability ball underneath your core, keeping your legs straight & toes on the ground behind you. Keep your upper chest off the ball, back straight, core tight & place your hands behind your ears while looking towards the ground.Using your lower back to perform the movement, raise your upper body up away from the ball, squeezing your lower back & core, pause & release.

LUNGE: Stand in front of the ball. Hold a dumbbell in each hand, beside your hips during the entire exercise. Lift one foot up & place the top of your foot on the ball behind you. Bend your front knee as you lower your opposite knee to the ground. Be sure your front knee doesn’t go over your toes & keep a nice flat back & chin high. Use those thigh muscles to push yourself back upwards & repeat.

AB ROLL: Begin on your knees, placing the ball in front of you. You want to roll the ball out so when you place your forearms on the ball, your elbows are right near the edge of the ball and your palms are together, in the centre of the ball. This is the starting position. Now, push the ball away from your body, (using your abdominals) as far as you can while leaning towards the ball, then pull the ball back towards you (again using your abdominals) until you bring yourself back to starting position.
*This exercise can be really hard, to make it easier don’t roll out as far.


Walking


There are health benefits from walking, according to the Mayo Clinic, walking:


Know the benefits

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones
  • Lift your mood
  • Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.


Hugging Pigeon Hip Stretch From Pop Sugar Fitness


  • Sit on the floor with both legs straight out in front of you. Bend your left knee so your heel is close to your bum and the top of your foot is pointing down. If this bothers your knee, bend it in the other direction, opening the knee out to the side, bringing the sole of your foot against your right inner thigh. Still hurts? Just keep your left leg straight out in front of you. This will bring the stretch solely into your right hip, instead of stretching your left quad and shin as well.
  • Sitting with a tall spine, bend your right knee and lift your shin up toward your chest, wrapping your arms around your right knee and foot. Hug your knee as close as you can toward your chest to intensify the stretch. Continue to sit up straight with relaxed shoulders.
  • It may feel good to rock your shin slightly from side to side (like a baby), or you may prefer to hold the position. After 30 seconds, straighten both legs out in front of you, and repeat this stretch on the other side.



Loosen Tight Hips with this move!


I do this for a hold count of 10-15, release switch legs, repeat hold count. I do approximately 5 reps each leg. Each to their own though!

Pilates Inner-Thigh Leg Lifts from Pop Sugar Fitness


  • Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm.
  • As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
  • Do 10 reps, then repeat on the other side.

Half Lord of the Fishes Pose by http://lovemyyoga.com/


How to: Half-Fish Pose

Begin by stretching your legs out in front of you and with your pelvis resting on the floor. Now twist your knees so that your feet are on the ground. Insert your left foot beneath the right hip. Now move your right foot over the left one so that it stands on the floor, pressing the inner arch and sole of the foot into the floor for the duration of each side of the pose. The right knee should now be pointing directly upwards at the ceiling.

Twist yourself inwards to the right thigh while exhaling. Place your right hand on the ground behind the right hip and place your left upper arm over your right thigh.

Push the right foot, which is placed inside, strongly in the ground as you release your groin. You may lean the upper torso slightly as you firm your grip into the floor with the help of your tailbone.

Now turn your head in either direction. You may go with the twist or can counter the twist with your head by looking over your shoulders.

Every time you inhale, try to push yourself up a bit with the help of your fingers. Every time you exhale, twist your body a little further. This twist should be well distributed along your body, including the side body, and not just your lower back. Remain in this position for 30 to 60 seconds, and end it by returning to the natural pose with exhalation.



Benefits of Half Lord of the Fishes Pose

This is an advanced pose for effectively providing these benefits:

  • Stimulation of liver and kidneys, blood and lymph purification
  • Stretching in the shoulders, neck and hips.
  • Strengthens and energizes the spine.
  • Enhances the digestive fire and the solar plexus chakra.
  • Alleviates backache, menstrual pain, sciatica.
  • Regulates the appetite.

For newcomers to yoga, Half-Fish Pose is an effective way to remove any kind of back pain. If you are new and finding this pose difficult, you can simply wrap your arm on the raised leg and embrace the thigh with your torso.

Advanced users may find this yoga pose beneficial when they need to increase the strength and energy of their back, spine and shoulders. You can deepen this pose by taking help from a partner who can help you achieve the required pose and stretch.

The Half-Fish Pose is not recommended for people suffering from the following problems:

  • Severe back injury in the past.
  • Spine surgical operation in their medical history