Exercise Archives - Page 4 of 8 - Oh My Heartsie Girl

September 15, 2018August 22, 2020

Challenge Your Core with These Pilate Chair Workouts

The Pilates Chair is a great piece of equipment that challenges your core strength and balance. Whether you are an amateur or a hardcore at Pilates moves and workouts, a Pilates chair can help you take your workout routine to the next level!

Here are some of the best core workout you can do in your Pilate Chair:

The Teaser

Works your pelvic muscles, outer and inner thighs, and abs.

Sit on the chair. Hold onto the sides and on inhale, curl your tailbone under.
Lift your left and then your right legs off the floor into a tabletop position while squeezing the inner thighs and knees together.
Breathe in and hold the position for 4 counts.
Start to lower your leg, one at a time to the floor.
Repeat this move 3 times.

Tricep Dips

Works your abs, inner thighs, gluteus maximus, upper back, and triceps.

Place hands on the chair seat with fingertips facing forward.
Keep your feet on the floor and your knees bent in line with your feet. Be sure to sit forward enough so that your butt is not touching the chair.
Keeping your chest open, squeeze your knees together as you bend your elbows and lowering your butt to the floor.
Then, fully extend your arms to the starting position in order to complete the move.
Do 10 to 15 reps.

Knee Pull-Ins

Works your abs, thighs, and lower back

Sit on the chair in an upright position with your feet in front of you.
Hold the back of the seat then lean backward.
Pull your legs into your chest.
Lean to one side and do the same exact motion.
Do this move until you feel the burn.

Chair Crunch

Works your abs, lower back, and thighs.

Sitting upright, straighten your arm in front of your body.
Raise your arms so that they are perpendicular to your shoulders.
Then, curl down towards the ground.
Put your elbows toward your hips and hold for 3 to 5 seconds.
Do 5 – 10 reps.

Single Straight Leg Stretch

Works your thighs, abs, pelvic, hamstring and lower back.

Hold onto the seat with both hands.
Lift your right leg straight up to and lower your left leg towards the floor.
Keep both of your legs as straight as possible and make sure that the left leg does not touch the floor.
Inhaling, pulse the right leg in towards you hear 2 times.
Switch legs on exhale.
Do 10 reps for each leg.

Hip And Leg Circle

Works your hip, abs, thighs, legs and pelvic muscles.

Hold onto the chair.
Bring both of your legs straight up and scoop into your lower abdominal.
Separate your legs hip-width apart, making a V shape.
Circle your legs out, around and down to the floor.
Bring your feet together and lift your legs back to the starting position.
Do 5 reps then switch directions for a total of 10 reps.

Criss-Cross

Works your abs, thighs, and lower back.

Arms reach up above chest with fists together holding straps.
Inhale to start, exhale to reach arms over the left hip, lifting the upper right side of the body.
Reverse to the other side.
Do 10 to 15 reps on each side.

Double Leg Stretch

Works your lower back, abs, pelvic and hamstring.

Sitting on the chair, bring both of your knees toward your chest.
Curl your head up and then place your hands on your knees.
Extend both legs out in front of you as you reach both of your arms overhead.
Get your legs as straight as possible while keeping your lower back flat.
Circle your arms out and around the back to your knees as you try to pull your knees back in toward your chest.
Do 10 to 15 reps.

Bicycle

Works your core, thighs, legs, and glutes.

Lying on the chair with your legs positioned upward, reach the holding straps.
On exhale, pull the straps while flexing your knees toward your chest.
Hold for few seconds then release.
Do the exact move with your right knees.
Do 10 to 15 reps for each leg.

Airplane

Works your glutes, lower and upper back, arms and abs.

Lying in your chest, maintain your torso parallel to the ground.
Reach the straps below the chair with palms facing down.
Pull arms up and out to the side and also slightly lifting your head toward your back.
Do this for 5 to 10 reps.

Conclusion:
Pilates Chair is all the rage for those who wish to strengthen their core muscles as well as their arms and legs. When shopping, make sure to check pilates chair review at GymGearInfo.com in order to get only the best deal in the market today.

July 24, 2018

How does Liposuction work and is it right for me?

Liposuction can help boost someone’s confidence and end their struggles of trying to lose stubborn pockets of fat but before you think about having it done, it’s best to know how to works and what possible negative effects their might be.

As technology progresses, so do liposuction techniques. Currently the hottest tool in liposuction is called Power Assisted Liposuction (PAL) which uses small but fast vibrations to help break down the fat issue and make it easier to suck out. This new technology reduces the amount of physical effort required during liposuction meaning the surgeon does not fatigue and can maintain better results throughout the procedure. With shorter procedures, recovery also tends to be better as liposuction is a big stress on the body and you will experience bruising in the areas treated.

To start, aesthetic fluid is injected into the target area which not only numbs the area, but also helps liquidise the fat and make it easier to remove. As a local anaesthetic is used, liposuction is generally only performed on specific areas at a time, rather than whole body.

A good surgeon will make sure you’ve gone through adequate attempts at losing fat through improved diet and exercise before resorting to liposuction and decline your request if you’re too big. Obese people aren’t suited for liposuction as a full body operation is not a viable solution, rather those overweight people with annoying pockets or folds they wish to have removed are far better suited. Liposuction is also referred to as liposculpture as it’s a process that not only removes fat from targeted areas but can also move it around to sculpt a desired look.

Once the fat has been sucked out, it becomes much harder to gain fat in that area again. We have a finite number of fat cells that grow and shrink as we gain and loss fat. Once these fat cells are removed, we then have fewer cells that can grow and get fat. This means after liposuction one is less likely to gain fat in the treated areas but if your diet and exercise start to slip, you may notice fat gain in places that you aren’t familiar with as your body looks to store energy where it can.

The recovery process from a liposuction surgery can take a few months as swelling and fluid retention slowly goes away. Results are typically not fantastic for the first month until proper healing has occurred and the changes become noticeable.

So if you’re considering liposuction, know that it’s not a long term fat loss solution. Try diet and exercise first and if you come across some stubborn, hard to lose areas of fat that you can’t stand, then liposuction could be right for you. Like any surgery it has it’s risks such as infections or allergic reactions to anaesthetic so make sure to find a qualified, experienced surgeon that knows what they’re doing.

July 24, 2018

Choosing Athletic Wear Over Being a Fashionista

At one time or another we have needed fun athletic wear and when you go to buy and try them on, especially those bra tops, well they are less than attractive especially if you are well endowed. I dont know who actually designs sports tops but they have not in many cases talked to a women to get her feedback.

There are specifically design issues to consider:

1. Support
2. Comfort
3. Style
4. Wireless
5. Straps

Now taking into consideration the above, it shouldn’t be that hard to manage.

We want to feel confident when we go to the gym, I mean the whole reason we have decided to go to the gym is to improve our appearance and health, but we want to start out feeling good about our appearance. Now not that we need to be a beauty queen ready for a beauty contest with our hair and makeup done to perfection but we do want comfort, support style and design. Particular in the sports bra we want straps with minimal stretch to reduce up-and-down breast movement. We want adjustable straps that provide a customizable fit. The Band: As the foundation of the bra, the band should fit flat against your ribcage and fit more snugly than a lingerie bra.

When you go to the gym and depending the types of exercise your going to be doing, at some point there will be high impact, like jogging, running, dancing or aerobic exercise, which means even more support.

So what and how do you decide when buying sports clothes? It would be great if there was an expert to help us with our body types, styles that are best. But you always want to chose function or fashion, however, you still want to feel and look your best when you are embarking on your overall appearance. I found a website that talks about “bras”, products and the evolution called Knix.com

Something to think about:
I feel it is important not to get overly obsessed and overly carried away with just the physical aspect. There is more to beauty than just the physical appearance. You are also a complete person, and a woman should have an identity beyond just the way she looks. Katrina Kaif

July 18, 2018

5 Ways for Kids to Exercise Indoors and Beat the Summer Heat

“Go outside and play!” has long been the parental battle cry of summer, but many areas around the world are in the middle of a heat wave. Going outside to do just about anything, especially playing, can be dangerous in summer months. However, that doesn’t mean that your kids will get no exercise during these lazy days of summer. 5 Ways for kids to exercise indoors and beat the summer heat

There are plenty of options for exercising indoors, and you don’t have to leave your house for all of them. Remember that modeling good behavior is at the core of making sure kids get enough exercise. Whether you want to keep your mind healthy or keep your body healthy, exercising and playing with kids is the best way to make sure the whole family is happy and healthy. And the healthier the family is, as a whole, the less likely it is for any member to suffer from illness, trauma, or need treatment services.

Ready to take that healthy lifestyle indoors? Here are five options for staying inside while still working out:

Take advantage of your local pool. If you have a gym membership with a pool or access to a reasonably priced community pool, now is the time to use it. Indoor pools are temperate, you get the added benefit of sun protection from that roof, and you still feel like you’re making the most of summer. You can also use this opportunity to introduce kids to a gym’s workout equipment if they’re old enough. Many gym pools offer swimming classes for kids in the summer months, and it’s a great time to be certain they know this life skill.
A pile of towels and hard surface floors. All you need to have a blast indoors is hard floors and a pile of towels. The challenge? Zip around the room using only the towels as your mode of transportation. It’s a surprisingly challenging workout that will leave you laughing and having fun. For an added challenge, tape papers around the walls that need to be touched in order to win points.
Stream a yoga video. There are yoga classes available online for all ages. Whether you’re at the “baby and me” yoga stage or your adolescent is interested in trying out a “real” yoga class that uses proper Sanskrit names, you’ll be able to find a wide selection—often for free—online. All you need is space for a yoga mat. For many kids, an online video at home is a lot less intimidating than taking an actual yoga class, especially if they want to try an adult class.
Jump rope. Jumping rope is an incredible workout for all ages that requires endurance, balance, and agility. The perfect place to try your hand is in the garage, where it’s also likely cooler. Now’s your chance to introduce your kids to Double Dutch and the tricks you used to show off as a kid. You’ll be surprised by how demanding this toy is. Just ten minutes of jumping rope burns serious calories.
Have a dance party. Dancing can really rev up the heart rate and burn plenty of calories. The music all depends on your children’s age, and of course there are some who are at that stage when they’d rather die than dance in front of anyone. However, if you’re lucky enough to still have kids who don’t mind busting a move with you, this is the perfect way to expel excess energy. For a real laugh, you can always look up old Richard Simmons tapes. They’re so badly vintage, they’ve come full circle again.

Outdoor exercise can be great because nothing beats that fresh air. However, it can also be dangerous when it’s extremely hot out. If you really want to get outdoors, plan an outing at sunrise. It’s still cool, you’ll have the outdoors to yourself, and you’ll avoid the most dangerous UV hours.

Kids and Activities:
15 Summer Activities For Your Kids To Enjoy Nature
10 Ways to Make the Most of Your Summer
Recommended Fitness Programs for Kids