Many of us are not even aware, but our feet are very important. They are the most exposed part of our body, simply because they are responsible for every move that we make.
By taking proper care of our feet, we can prevent knee, back and hip pain. Today we are going to show you five exercises that will help you alleviate the pain.
The ancient Chinese have been practicing acupressure for 5,000 years. It puts pressure on some points on your body in order to relieve you from the stress and back pain, and to stimulate the proper function of different organs.
The first thing you need to do is to warm up the muscles in your legs, before starting with the exercise. Bend your knees slightly while standing. Then use your toes to grip the floor and stay in that position for 3 seconds. You will need to repeat this exercise in ten sets 3 times a day.
This is a great exercise if you want to strengthen the muscles around the balls of your feet, your ligaments and toe muscles. To perform this exercise, stand on the tip of your toes and walk for twenty seconds. Rest for 15 seconds and do it all over again. Do this in five sets, at least twice a day.
If the body is overloaded, it can lead to restricted and tight ankles, which in turn will later result in joint and muscle pain.
To resolve this kind of problem, you will need to lie on your back and then extend your left leg overhead. Then, rotate the ankle of the leg that is extended clockwise and count to ten. Then, switch legs and repeat the whole process with your other leg.
The target area of this exercise are the small foot muscles. They play a very important role in maintaining the proper balance in your body.
Sit on the floor and straighten your feet in front of your body. Wrap and exercise band around your bedpost and then place the band on your feet. Lean backwards so you can put pressure on the band and tighten it. Then, bend the food backwards and stay in this particular position for five seconds. Take a break and repeat this process ten more times.
Toe pencil pickups
This exercise is extremely simple. Place a pencil on the floor and then pick it up with your toes. Keep your body in this position for ten seconds and then release the pencil. Repeat the exercise five times using both feet.
6 Easy Exercises You Can Do While Sitting on a Chair to Have a Flat Stomach
Long sitting hours are very bad for your health, but some people cannot avoid them, especially if your work in an office. As per a released study in the American Journal of Epidemiology, a sedentary lifestyle increases the risks of developing diseases like diabetes, cardiovascular diseases, cancer and obesity. Moreover, as a result of these conditions, the risk of premature death is higher by 40%.
Fortunately, you can turn the long suiting office hours into enjoyable ones and protect your body from diseases by implementing exercises while sitting. Thanks to them you can melt down the fat in the stomach area and lose some extra pounds.
Six Efficient Exercises While Sitting
1.Elevate your knee
The performance of this movement will better body’s digestion and blood circulation, and naturally make your abdominal muscles stronger while burning fat.
Maintain a straight back without touching the back of the chair with your flat feet on the ground. Next, raise your right knee towards your chest by putting your hands under your shin so that to better stretch your lower abdominal muscles. Do 20 to 30 repetitions by changing your knees.
2.Raise both knees
While sitting on your chair grab the edges of the chair with each hand. Maintain a straight back and start raising your knees towards your chest. Keep your knees together while elevating them. In this way your abdominal muscles will get properly stretched.
Go back to your initial position, but rest your feet, without touching the floor. Do 10 to 20 repetitions of this exercise.
3.Lift your knees by tilting the body to one side
The performance of this exercise will help in burning the fat on both sides of your belly.
You should sit on the edge of your chair and maintain a straight back. With your hands hold the back of the chair and start tilting your body to the side of the chair. You should sit on your buttock. In this position, raise your both knees against the chest by keeping your legs together. Go back to your initial position and do the same exercise on the other side of your body. Perform it 10 to 20 times on each body side.
4.Touch the feet
By doing this movement, you will burn the fat at the waist and hip area.
Sit on your chair, and keep your feet on the floor. Next, straighten your arms aligned with your shoulders. Then, touch your left foot with your right hand. Keep this position for a brief moment and then go back to the starting position. Do the same movement with the opposite hand.
Perform 20 to 30 repetitions by changing body sides.
5.Elevate the body above the chair
The performance of this movement will target the back, shoulders and arms along with your abdominal muscles. For best performance of this exercise your chair should be with armrests.
Hold the armrests of your chair strongly and then elevate your body above the chair in order for your hips and legs to be in the air. In this way you are utilizing your abdominal muscles in order to raise your knees against your chest. Once you have lifted your body, keep the position for at least 15 to 20 seconds, and then slowly go back to your starting position and take a short break.
Make 4 repetitions of this movement.
6.Knee to the elbow
Make sure the chair you are sitting on is without casters so that to perform the exercise without having any incidents. This movement targets the oblique and lower abdominal muscles.
Maintain a straight back without touching the back of the chair with your hands placed behind the head. Raise your knee towards the chest, and then bend your left elbow in order to touch the knee. In order this movement to be properly performed you need to ensure that your knee touches your opposite elbow. While doing this movement your upper body should turn slightly.
After that, go back to the starting position. Do the same movement with the other knee and elbow and do 4 sets of 15 repetitions.
Extra Tips for Burning Belly Fat
Minimize the consumption of refined carbohydrates, and replace them with complete, unprocessed carbohydrates. The latter have been suggested by several studies that confirmed that the metabolic health is being enhanced thanks to their use which in turn will lead to slimmer waistline.
Try to intake more soluble fiber as it helps in lowering the count of calories that your body is able to absorb.
An introduction of a Mediterranean diet is highly recommended due to its amazing health benefits. This diet is high in monounsaturated fatty acids that prevent obesity and other health issues.
You should introduce a regular physical activity like a 30-minute walk that will help in total body fat reduction, including the fat around the abdomen.
9 quick ways to lose your thigh fat
There is no specific way to quickly lose weight in your legs, but you can read this article to find out what to do in order to trim the weight down.
Kick up the cardio
The key to reducing your overall body fat is to burn more calories. Cardio exercises will help you do that. You need to choose those exercises that burn the most calories like jumping rope, running and biking. You will need to do 60 minute sessions 5 times a week, to really notice a significant difference.
It is very beneficial to pump up the incline of your treadmill, or to find some hill to run or bike up. You can also take the stairs to your office, instead of using the elevator. You will feel that your heart rate will increase. This means that you are burning more calories than you would burn on a flat surface. Inclines will also target your hamstrings, thighs and will tone your lower body.
All the cardio will strip away the extra layer of fat that surrounds the lower body. You will want to reveal toned and strong muscles underneath that layer. By doing exercises that will sculpt your outer and inner thighs, butt and hamstrings, will make your legs look slimmer and leaner.
Fuel your day
It is very important that you don’t skip breakfast, because it is very important for your metabolism. The first meal of the day will energize your metabolism, which will significantly reduce your body fat. You will need to stay away from sugary foods and instead choose a combo of fiber-filled complex carbs and protein. The protein is in charge of giving you energy, and it will help you build muscle, while the carbs will keep you full and will sustain your energy levels.
Record your meals
Exercise alone will not give you the desired effect. You need to cut calories and you will also need to know your daily calorie intake. This may seem somewhat tedious, but it works. To lose one pound a week you will need to cut 500 calories a day. 250 of those need to come through exercise and 250 through diet.
Hunger can cause your body to overheat, so be sure to eat a snack between your regular meals. You need to remember to keep the snack under 150 calories, and also to choose foods that are high in fiber and protein.
Drink more water
You will save hundreds of calories just by avoiding fruit juices and sodas. Water contains zero calories and it will keep you hydrated. This will help with weight loss. Please drink water often, and before meals because it will encourage portion control.
Getting enough rest also aids weight loss. Sleepiness will make people too tired to work out, and it will also encourage them to eat more.
Consider your genetics
If you have a pear-shaped body, there is not really much that you can do about it. Eating right, taking care of yourself and regular exercising will not change much. In this case, you need to remember to not stress or obsess about it.
Do This Every Day for 5 Minutes and Get Rid of Fat from Back and Under Bra Area in Just 7 Days
Losing the back fat is not that hard if you choose the right exercises for it.
The exercises that we are going to present you today are very simple. Just have a look at the video below to find out the amazing techniques. We are sure that many women around the world will be happy to find out how to lose the stubborn back and under bra area fat effectively.
The secret is in the combo of regular Cardio workout routines and targeted strength moves.
Genetics play a large role in where you store fat at certain parts of your body and the upper back is probably the most challenging one. You do many moves every day, such as carrying bags, but they are done in front of your body, so your chest muscles are being stimulated instead of the back muscles.
Feel free to try these 4 simple exercises. All you have to do is to follow the instructions carefully. Repeat them every day and get ready to see the extraordinary results. All you need is 5 minutes of exercise.