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Category: Strength and Tone

A Work Out For Glutes

A Work Out For Glutes

A workout for glutes is next in our series of body sculpting exercises. Staying with us on these series will assist in a cost saving collection of easy but effective workout routines that you can do from the comfort of your home.

As a recap: Some  of the benefits of workout for glutes and body sculpting exercises include:

  • Increased metabolism and fat loss by allowing fat  and calorie burn 24-hours a day, because included in body sculpting is a weight loss program
  • Muscle re-shaping and toning and lean muscle increase
  • Increased bone density and reduced osteoporosis, because of the weighted component of the exercises, yet joint impact is low
  • Cardiovascular conditioning
  • Increased flexibility, strength &
  • Greater self-esteem and confidence

Of course, for best results, in your work out for glutes, commit to an eating program that consists of a nutritious weight loss diet and a cardio routine(see below) that cranks up your metabolism, so that you lose weight that comes off your entire body. Learn how to count calories while exercising to know how much you need to burn to lose weight.They’re inseparable.

This is a link to a 10 minute workout program to give you a general workout and is a great continuity to your “work out for glutes” in your body sculpting exercise program. You will need a stepper and 3, 5 and 7 pound weights. All these  can be purchased at our store.

This completes our series in body sculpting. Its basic but sufficient to make all the changes you are looking for.

Shoulder Sculpting Exercises for Sharper Shoulders

Shoulder Sculpting Exercises for Sharper Shoulders

To motivate you to start “shoulder sculpting”, let me share with you what you’ll benefit from the shoulder exercises:

  • Strong shoulder sculpting give striking visual effect as a result of graceful lines and indent forms on your upper arms and torso  and being that shoulders don’t carry a lot of fat you can see quick results of your workout.
  • The second motivator – when your shoulders are strengthened, it’s easier for you to carry out your daily tasks and strong shoulders lower your risk of injury as well.

Regular shoulder sculpting exercises is all that it takes.

Below is a set of videos that will show you a routine shoulder sculpting exercises that will strengthen your shoulder muscles.

  • Start with your feet hip-distance apart, both arms resting at your sides and holding a 3 lb to 5 lb weight in both your hands. Distribute your weight onto both equally
  • Exhale and begin your exercises in keeping with the videos below. Pause and lower arms back down by your side. Repeat for 10 to 12 repetitions. Complete 2 to 3 sets.
  • They include: triceps curls, deltoid shapers and biceps curls.

Triceps curl

Deltoid Shapers

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Biceps curls

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These exercises for shoulder sculpting along with general body toning exercises at http://myhealingdynamics.com/2011/05/02/169/ you can find will get you to your goals quickly and effectively.

Body Sculpting Exercises To Shape Your Waistline

Body Sculpting Exercises To Shape Your Waistline

Body sculpting exercises to flatten your tummy is the first in the series of our body sculpting program.

The right food choices are key to trimming your waistline and assisting the effectiveness of body sculpting exercises . Success is based on 2 principles. Stay away from fats and sugars. Eat fat burning foods.

  • Walk away from all carbohydrates. The only thing that they do is to hug your waistline by being converted into fat and stored there.

  • A tablespoon of olive oil a day is necessary for energy and proper metabolism. Anymore than this as butter, margarine or oils found in fried foods is stored as love handles.

  • Burn and incinerate fat with increased protein intake. Protein shakes are fun. Fish is the next best choice. Lean meats of course follow.

  • Increase your fiber. These rid you of fat. Fruits and raw vegetables eaten whole, in salads or juiced are great

To the video available at this link:  http://myhealingdynamics.com/2011/05/02/169/,  add the following exercises to strengthen your transversus abdominis muscle: Set aside 10 minutes every morning to do them. The tummy tucks described below however you could carry out all through the day.

  • Tummy tucks: Here you suck in your stomach as if you want to touch belly button to your spine. This can be done 24/7 all through the day without designating any specific time of day for “exercising”.

  • Deep breathing: Breathe out with a tummy tuck. Hold for 30 seconds. Breathe in on the relaxation. This will improve your breathing capacity.

  • Planks: These are done by staying in a lifted push-up position. Start by getting onto your stomach. Push up on your hands till your elbows are straight and only your palms and toes contact the floor. Your hands are under your shoulders and your feet are hip-width apart. Engage your abdominals and keep your back flat. Simply hold this position for 30. Slowly increase to 1-2 minutes. Repeat 5 times.

  • Advanced Planks: Graduate to alternating leg-lifts by lifting one leg at a time to further enhance the efficacy of this exercise.

  • Side Planks: Do the same as above turning to your sides and pushing up on your hands and staying in a lifted pushup position sideways.

  • Crunches: Sit-ups  are the time proven answer to getting flatter abs.

  • Heel Slides: Lie flat on your back with both knees bent, keeping your back firmly pressed to the surface you are lying on. Slowly slide one heel down, making sure your back is still pressed on  the surface you are lying on. Stop your heel slide when your back lifts off the surface and hold the abdominal contraction for 30 seconds. Repeat 10 times on each side

  • Pelvic Tilts: These are easy transversus abdominis exercises if you are deconditioned or pregnant. Sit on a chair. Push your lower back flat against back of the chair and hold for 30 seconds. Release and allow your lower back to relax. Do 10 repetitions.

Remember  water is  a very important part of weight loss and effectiveness of body sculpting exercises. Recommendations vary from:

  • Drink 8-8 ounce glasses of water per day

  • Drink water that is a third of your body weight in ounces

  • Avoid tea and coffee as these are diuretics and dehydrate you

  • Reduce salt intake as this stores water and increase your weight

The video below explains “body sculpting exercises” to shape youe waistline


Check back for more on body sculpting exercises for your arms in our next blog

Body Sculpting Exercises

Body Sculpting Exercises

Body sculpting exercises are non-aerobic, muscle-toning  routines with the focus on core strength, using well toned abdominals as the cornerstone for shaping, strengthening and nurturing your body. You don’t just look great, you also feel great with loads of self esteem and confidence. Your body does not just profit from increased tone and strength, it also benefits from the increase in serotonin and endorphins that make you feel good mentally. Studies have shown that body sculpting exercises are not only a shaping workout for your body, but a cardiovascular workout for your heart and a strengthening workout for your bones as well.

Some  of the benefits of body sculpting exercises include:

  • Increased metabolism and fat loss by allowing fat  and calorie burn 24-hours a day, because included in body sculpting is a weight loss program

  • Muscle re-shaping and toning and lean muscle increase

  • Increased bone density and reduced osteoporosis, because of the weighted component of the exercises, yet joint impact is low

  • Cardiovascular conditioning

  • Increased flexibility, strength &

  • Greater self-esteem and confidence

As the name suggests, sculpting means chiseling into shape. This is done by burning away fat and introducing shapeliness to produce the figure you desire. Body sculpting exercises are designed to shape and tone the body without building muscular size or bulk.  In order to do so, sculpting uses weight bars, exercise bands, or dumbbells, or a combination of these gadgets. Load generally is limited to 3-5-7 pounds of weight. You perform traditional weight-training moves and also include free form exercise to the assist the burn and shaping. Prepare yourself for muscle soreness the day or two after your workout. Best of all the results are quick and this a safe form of exercising for all ages, because you can do it according to your pace and capacity. However, as in any physical fitness program, we recommend that you consult with your physician before starting this or any other exercise program.

Below is a 10 minute workout program to give you a general workout and is a great start to body sculpting exercises. You will need a stepper and 3, 5 and 7 pound weights. All these  can be purchased at our store.

Follow our blogs for more body sculpting ideas to increase the scope of what “body sculpting exercises” can do for you.

Transversus Abdominis Exercises

Transversus Abdominis Exercises

Transversus abdominis exercises are very important in maintaining your overall health because weak transversus abdominis muscles can manifest as:

  • Inability to sit up without arching your back thus inviting back pain

  • Decreased breathing capacity

  • Incontinence of urine

  • Medial knee joint pain

  • Groin pain

The video below describes a method to activate the nerve and lymph supply that lies on the inner side of your thigh in order to “clean” out the blocked “functional pathways” for this muscle. Of course this is best done by a trained body worker, but can easily be replicated as shown below even at home using the help of another member of your household. Your effectiveness in treatment would lie in massaging the inner side of the thigh, working from the inner knee up towards the groin, with the flat of your palms to initiate proper drainage of stagnant fluid from lack of proper transversus abdominis muscle exercises.

Transversus abdominis exercises target the muscle group that saran wraps your midriff. This is a deep muscle and extends from its attachment to the base of your ribcage to the top of your pelvic bowl, very much like a corset. No wonder it is sometimes referred to as our “natural weight lifting belt”.

Easy transversus abdominis exercises include:

  • Tummy tucks: Here you suck in your stomach as if you want to touch belly button to your spine. This can be done 24/7 all through the day without designating any specific time of day for “exercising”.

  • Deep breathing: Breathe out with a tummy tuck. Hold for 30 seconds. Breathe in on the relaxation. This will improve your breathing capacity.

  • Lifting a weight overhead: You can start with 5 pounds. Lift and hold the weight slightly behind you for about 30 seconds to start with. Slowly increase to 1-2 minutes. Repeat 5 times. Walking with the overhead weight further enhances the efficacy of this exercise.

  • Planks: These are done by staying in a lifted push-up position. Start by getting onto your stomach. Push up on your hands till your elbows are straight and only your palms and toes contact the floor. Your hands are under your shoulders and your feet are hip-width apart. Engage your abdominals and keep your back flat. Simply hold this position for 30. Slowly increase to 1-2 minutes. Repeat 5 times. Alternating by lifting one leg at a time further enhances the efficacy of this exercise.

  • Pelvic Tilts: These are easy transversus abdominis exercises if you are deconditioned or pregnant. Sit on a chair. Push your lower back flat against back of the chair and hold for 30 seconds. Release and allow your lower back to relax. Do 10 repetitions.

Only good can come from these exercises. Serotonin or the “feel good” hormone is released. Your stomach gets flatter. Your breathing capacity improves. Low back and groin pain disappear and urinary incontinence stops. All these great benefits come from doing your “transversus abdominis exercises”.