Mind Body Exercises

"All work and no play makes Jack a Dull Boy " . Now just working out and doing the same routines every month probably gets you so bored that you'd rather sit at home, kick back and watch a movie and pile on some calories. :) Rings a Bell!!!

Simple Remedy!!! Add an exercise which works both your body as well as your mind. A Mind Body Exercise. These exercises use your mind to influence some of your body’s physiological processes such as heart rate, blood pressure, etc and decrease physical and mental stress.

These exercises have the added benefit of being great Stress Busters. They also help cure insomnia and increase a sense of Well Being and Calmness. They also work wonders for those diagnosed with any illness or those who need to prepare for a Medical Procedure such as Surgery.

Some of the popular Mind Body Techniques you can consider signing up for
  • Yoga
  • Dancing
  • Tai Chi
  • Pilates
  • Pranayama
  • Qi Gong
  • Gyrokinesis

I found GAIAM Life having some interesting articles on the topic of Mind Body fitness too.

Till next time...

Fab Abs -III

Here we see another set of 2 Exercises which can be done as an Ab Workout. These work both the Rectus Abdominis as well as the Obliques. Recall the post Fab Abs - I which species the Muscles which for the Abdomen

Note:: Keep alternating Ab-workouts to avoid the muscles from getting used to the exercise routines.

The Bicycle:

Lie flat on the floor with your lower back pressed to the ground. Place your hands behind your head. Do not pull on the neck. Bring your knees up to around a 45-degree angle and slowly go through with a pedal-the-bicycle motion.

Turn the upper body towards the right, and touch your left elbow to your right knee. Now bring the body into a central position and without pausing move the upper body towards the left, to touch the right elbow to your left knee.

Maintain a breathing pattern of exhaling while touching the elbows to the knees and inhaling while returning to the central position.

Start off with 3 sets of 12 each

Video Demonstration:
http://xercisefactor.com/view_video.php?viewkey=f68f89b29639786cb62e

The Exercise Ball:

The Exercise Ball is an excellent tool to strengthen the abs :

Sit on the Exercise Ball with your feet flat on the floor. Spread the feet wide apart for balancing yourself.

Now, let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Place your hands behind your head, Contract your abs, raising your upper body off the ball to no more than 45 degrees. Let the ball be stable and not roll.

Maintain a breathing pattern of exhaling as you contract and inhaling as you return to the starting position.

Start of with 3 sets of 15 each.

Video Demonstration
http://xercisefactor.com/view_video.php?viewkey=3c9111e6526ea173a7c8











Till Next Time ::

Fab-Abs II

3 Amazing Crunches: These can be carried out one after the other as a 3 week routine.

The Inclined Forward Crunch:

Lie down on an inclined bench with your head at the lower end of the bench. Bend the knees. Place your hands gently behind the head. Now raise your body towards the center of the knees, and slowly come back half ways towards the resting position. Now raise your body again towards the knees but bent towards the right knee, and again slowly come back half ways towards the resting position. Finally raise your body towards the right knee, and slowly come back into the resting position.

Repeat this for 3 sets of 12 each

The Flat BentOver Crunch.

Lie down on a Flat Bench with your waist at the edge of the Bench. Bend the Upper body down at the waist and touch the floor with your hands. Now bring the body up at a 30 degree angle to the floor and go down again. Bring the body up at 60 degrees to the floor and go down again. Finally bring the body up so that it is parallel to the floor.

Repeat this for 3 sets of 15 each

The Backwards Oblique Crunch

Lie down facing upwards on a flat bench. Balance your lower back at the edge. Now bend your body towards the floor bending to the left so that your left elbow touches the floor. Slowly come back towards the central position. Now bend towards the floor bending to the right so that your right elbow touches the floor. Slowly come back to the central position.

Repeat this for 3 sets of 12 each.

Note: Please ensure you work out your lower back regularly. This will help prevent injury during work outs, help maintain posture and also help in developing fab-abs.

Caution: Kindly carry out the exercises after consulting your physician. In case you are experiencing body and specifically back aches, kindly consult a physician. For people suffering from back aches, I shall be listing a set of Abdominal Exercises shortly.

Till Next Time  Work Hard, Party Harder…