What Are Some Good Exercises to Reduce Both Belly Fat And Lower Back Pain?

Got belly fat and lower back pain? Here are some exercises which can help you burn calories while reducing that lower back pain.

1. Crunches

Crunches are a great way to target both the stomach and the lower back. To do a crunch, lie down on your back with your knees bent and your feet flat on the ground.

Place your hands behind your head and slowly lift your shoulders off the ground, contracting your abs as you do. Return to the starting position and repeat for 10-15 repetitions.

2. Pilates

Pilates is a great way to strengthen the core muscles, which can help reduce belly fat and lower back pain.

To do Pilates, you will need a mat or other soft surface to practice on. Start in a tabletop position with your hands shoulder-width apart and your knees directly below your hips.

Tuck your chin and curl your back, bringing your shoulder blades off the ground. Return to the starting position and repeat for 10-15 repetitions.

3. Yoga

There are many different types of exercise that can help reduce belly fat and lower back pain, but one of the most effective is yoga.

Yoga combines stretching and strength training with deep breathing, which helps to improve flexibility, circulation, and overall strength. It also helps to calm the mind and relieve stress, which can aggravate both belly fat and lower back pain.

There are a variety of yoga poses that can help reduce belly fat and lower back pain, but some of the most effective include the following:

Camel Pose:

This pose helps to stretch the abdominal muscles and improve flexibility in the spine.

Child’s Pose:

This pose also stretches the abdominal muscles, and helps to release tension in the lower back.

Puppy Pose:

This pose helps to stretch the hips, thighs, and ankles, as well as relieve tension in the lower back.

Bridge Pose:

This pose strengthens the glutes and hamstrings, while also stretching the chest and spine. It can help to relieve tension in the lower back.

Fish Pose:

This pose stretches the entire back body, and helps to open the chest. It can be especially beneficial for relieving lower back pain.

To get the most out of yoga for reducing belly fat and lower back pain, it is important to find a class or instructor that is suited to your level of fitness and experience.

It is also important to practice regularly and to focus on breath work and proper alignment in each pose. With regular practice, you will see a reduction in both belly fat and lower back pain.

This exercise routine can help you achieve better posture, get rid of back pain, improve flexibility, and tone your body all at the same time.

4. Walking

Walking is a great form of low-impact cardio that can be easily incorporated into your daily routine. Just 30 minutes of walking each day can help you burn calories and fat, while also improving your cardiovascular health.

If you are looking to target both your belly fat and lower back pain, consider adding a brisk walk to your daily routine.

5. Swimming

Swimming is another great form of cardio that provides a low-impact workout for your joints and muscles.

When swimming, you are working all of the major muscle groups in your body, which helps to tone your entire physique.

In addition, the resistance of the water helps to build strength and endurance. If you are looking for a pool-based exercise to help reduce your belly fat and lower back pain, consider swimming laps for 30 minutes each day.

6. Cycling

One of the best exercises for reducing both belly fat and lower back pain is cycling. This low-impact cardiovascular exercise helps to burn calories and tone the muscles in your abdomen and lower back, making it an ideal choice for those looking to slim down and reduce pain.

Additionally, cycling is a great way to get outdoors and enjoy some fresh air. If you’re looking for a way to reduce your risk of back pain, cycling is definitely a good choice.

7. Stationary Bike

Stationary bikes are a great way to get your heart rate up and burn some calories, without putting too much strain on your back.

If you have access to a recumbent bike (the kind where you sit in a chair-like seat), that may be even better for your back, as it takes some of the pressure off.

Just make sure to adjust the seat height and distance from the handlebars so that you’re in a comfortable position.

8. Elliptical Trainer

The elliptical trainer is a great choice for a low-impact workout that will help reduce both belly fat and lower back pain.

This type of trainer provides a smooth, circular motion that is easy on the joints, making it a good option for those with arthritis or other joint issues.

In addition, the elliptical trainer can be adjusted to provide a challenging workout or an easy ride, so it is perfect for people of all fitness levels.

9. Jogging

Jogging is often recommended as a good exercise for reducing both belly fat and lower back pain. While the benefits of jogging for back pain are often overstated, the fact remains that this form of aerobic exercise can be helpful in improving overall fitness and reducing body fat.

Jogging provides a low-impact form of cardio that can help to reduce back pain by strengthening the muscles that support the spine and improving flexibility.

In addition, jogging can help to burn calories and body fat, which can lead to overall weight loss and a reduction in belly fat.

For best results, jog at a moderate pace for 30 minutes or more on most days of the week. If you are new to jogging, start slowly and build up your endurance over time. Always be sure to stretch properly before and after each jog to help reduce the risk of injury.

10. Strength Training

Exercising is a great way to reduce belly fat as well as lower back pain. However, not all exercises are created equal. Some exercises are better than others for reducing both belly fat and lower back pain.

One of the best exercises for reducing both belly fat and lower back pain is strength training. Strength training involves using weights or resistance to work your muscles. It is a great way to build muscle and burn calories.

Studies have shown that strength training can help reduce belly fat and lower back pain. One study found that women who did strength training for 16 weeks had a significant decrease in belly fat.

Another study found that people who did strength training for eight weeks had a significant decrease in back pain.

Strength training is a great exercise for reducing both belly fat and lower back pain because it works for multiple muscle groups. It also helps to improve your posture. Good posture can help reduce the amount of strain on your back.

There are many different ways to do strength training. You can lift weights, use resistance bands, or do bodyweight exercises. You can also do strength training at the gym or at home.

If you are new to strength training, it is important to start slowly and gradually increase the amount of weight or resistance.

It is also important to use proper form to avoid injury. If you have any pain, stop the exercise and consult a doctor.

When choosing exercises to reduce belly fat and lower back pain, it is important to consider what works best for you.

If you are not sure which exercises are right for you, consult a fitness professional. They can help you create a routine that is tailored to your specific needs and goals.

Conclusion

There are many good exercises for reducing both belly fat and lower back pain. The best exercise routine for you will depend on your specific goals and needs.

However, some of the most effective exercises for reducing belly fat and lower back pain include walking, jogging or running, swimming, strength training, pilates or yoga, cycling, stationary bike, and elliptical trainer. If you are not sure which exercises are right for you, consult a fitness professional. They can help you create a routine that is tailored to your specific goals and

March 25, 2022 by johnc Endurance Exercise Tips 0

Self Care Is More Important than Exercise

You come first.

Taking care of yourself is the most important thing that you can do.

The reason for this is that you are the only one who can make the critical decisions that affect your future. You need to take care of both your mind and your body to ensure that you are able to make these decisions effectively.

When you take care of yourself, you’re setting yourself up to make better decisions.

These good decisions will have a compounding effect in your life. You’ll be able to make even more good decisions.

Which will have a stronger effect on your ability to have a better future.

Take care of yourself, and you’re taking care of your future.

If you feel like skipping exercise because you need some time for yourself, then go ahead.

After all, you’ll be able to catch up on this in the future.

March 18, 2022 by johnc Health Tips Motivation 0

Sit-Ups Harmful For Your Back – Don’t Waste Your Time With Sit-Ups

Sit-ups are harmful for your spinal cocrd — Sit-ups are harmful for your spinal cord.

Let’s face it: Sit-ups are harmful instead of helpful. One of the most common misconceptions about home exercise that people hold is that Sit-Ups help them gain abdominal strength.

However, this is not entirely true. Many bodies of research have concluded that sit-ups are not beneficial for your core strength and overall health.

Sit-Ups Do Provide Core Strength

Sit-ups are able to strengthen your body’s core. However, they do not provide any additional benefits to any other muscle groups. As you do more of these, what is likely to happen is that you’ll develop a lot of unbalanced muscle mass.

Harmful For Your Back

Aside from being unbalanced, sit-ups can also be harmful for your back. You’re placing a lot of repetitive motion on your spinal cord as you perform these. You’re putting a lot of pressure on your back as you continually press your spinal cord up against a hard, flat surface. Over time, your back will possibly begin to hurt as you

Try Planking or Stretching

Instead of the repetitive motion which comes with performing a lot of sit-ups, consider planking exercises instead. These are designed to use more of your body’s muscle groups, providing a more widely distributed core strength. Aside from that, you’re also not putting a lot of repetitive strain on your back. This means, that in the long run, your body will thank you with less aches and pains.

Even The Military Is Switching

As part of their physical fitness standards, the US Marine Corps is well-known for using sit-ups to assess their personnel. Acknowledging the risk of injury, they have made the decision to replace these sit-ups with planks. The reason is that they see the increased amount of hip flexor muscle strain which is required for the sit-ups to be performed successfully.

February 19, 2022 by johnc Health Tips Strength Training Stretching 0

Keeping Up Training In Hotel Gyms with Lighter Weights – Top 5 Tips

Do you travel often? Do your frequent travels take you to hotel gyms? One of the biggest challenges which you might face when travelling is that you’re going to feel like you’re not able to keep up with your training regimen, making keeping up training in hotel gyms with lighter weights very difficult. You’re not going to have access to the same kinds of weights that you have at home. If you’re accustomed to 50 pound dumbbells, then lifting a 10 pound dumbbell will feel really light in comparison.

Here are our top 5 tips for keeping up training In hotel gyms with lighter weights.

1. Does The Gym Have A Pull-Up Bar?

Pull ups are great exercises because they can strengthen your back muscles as well as your arm muscles. Lifting regular weights often doesn’t offer a complete full body exercise. Pull-up bars can help you strengthen back, arm, and other muscles in ways that other forms of exercise cannot do.

2. Try Other Exercises that Don’t Require Equipment

As you know, there are plenty of great exercises which don’t require any equipment at all. Push-ups and sit-ups are great choices because they can exercise both your core (sit-ups) and upper body (push-ups). However, there is debate on whether or not sit-ups are an effective form of exercise and do nothing more than to produce strain. If you are interested in only focusing on your upper body strength, focus on doing push-ups as you are lifting your entire body weight off the ground when you do them.

3. Remember The Benefits

When you’re lifting lighter weights, you are building up endurance. This means that your muscles are able to do work for a longer period of time. Building up endurance means that you are able to build additional strength as you gradually increase the amount of weight that you lift. You’re also less likely to be injured when you are lifting lighter weights.

4. Jump Rope

Jumping rope is a great exercise which is able to help you strengthen your leg muscles as well as improving your coordination. A jump rope is something that you can easily pack with you when you travel, and you can likely find a space outdoors or in the hallway in order to do this type of exercise.

5. Planks

Planks are a core exercise which are fantastic for your back and are something which you can easily do on your own. Planking is also a great exercise to alleviate back pain. There are several different positions which you can assume for this – the most common is to rest your elbows on the floor, use your arms to prop your body weight upward and support your body weight with your arms.

Travelling can make it seem as if you don’t have any time to maintain a normal exercise routine. Between flights, checking into hotels, and the common time-draws of travel – It’s not that you don’t have time to exercise, it’s just that you need to be more creative in your approach when you want to keep up training in hotel gyms with lighter weights. Consider your future self, and get as much exercise as you can when you are able to get it.

November 23, 2021 by johnc Endurance Health Tips Strength Training 0

How To Form A Exercise Habit Fast – 4 Tips

What’s the biggest challenge that we face whenever we begin to exercise? It’s knowing where to begin, or knowing how to form a exercise habit fast, that will motivate and inspire you.

It’s sticking to our exercise habits, we know the benefits of working out, such as a better mood.

Exercise Often Neglected

But, what value does regular exercise provide to us when we only do it once or twice? It seems like on every New Year’s day, there is a huge swarm of ads for gym memberships and nutritional products with the understanding that people will want to form new habits for the new year.

Learning How To Form a Exercise Habit Fast Often Becomes too Fast

Many people take the bait of the January 1 promotions and discounts. But, most don’t make these “habits” stick. Most people fail to keep these new years’ habits: over 80% of New Years’ Resolutions fail.

Are you struggling with sticking to a new exercise routine? Here are some tips that can help:

1. Progressively Build Yourself Up To Your Big Goals

Don’t try to eat a huge elephant all at once. Start off with some small goals and gradually work yourself up to your bigger goals. Imagine that you want to be able to do 200 push-ups per day. You might start off by doing 10 per day on week 1, and gradually increase this number by 5.

2. Keep it measure-able and track it

When you are measuring yourself against your fitness goals, you will see a clear trend of improvement over time. Therefore, your improvement over time will inspire you to continue to work toward your big goals.

3. Don’t aim for health-related goals

Don’t aim to lose 5 pounds in a month. While it’s great that you are wanting to improve your body, it’s also very hard to attain these types of goals because it’s hard to correlate your effort to your attainment of this. Instead, try to aim for a goal that correlates to your effort. Examples are: being able to comfortably lift 50 pounds x 30 repetitions, do 200 crunches / situps, or run a mile in under 12 minutes.

4. Focus on Enjoying The Experience Instead of Forming a Fast Exercise Habit

Exercise is a nice interruption in your busy and often chaotic day. It’s time for yourself and yourself alone. Because it’s a great opportunity to clear your mind, it’s your chance to listen to music while doing something that you enjoy. If you put a lot of performance related pressure on yourself, then you will no longer enjoy the experience.

Final Thoughts On How To Form A Exercise Habit Fast

Remember to exercise a way which feels most comfortable for you. Don’t worry about what others will think of you or the types of exercises that yo perform. If you only feel like lifting 5 lb. hand-weights in the beginning, don’t worry that someone else will be judging you for that. Your goal is to build up long-term habits, along with a positive relationship toward exercise – that’s the easiest means of the “how” part or the “how to form a exercise habit fast.” The “Why” part is entirely up to you.

November 16, 2021 by johnc Exercise Tips Health Tips Motivation 0

Best Home Exercises For Improving Your Mood – Is A Better Mood After 15 min of Morning Exercise Possible?

A little bit of exercise can go a long way to providing a mood boost. Fortunately, there are many common home exercises for improving your mood that are easy to do and don’t require a gym membership.

The reason for this is exercise releases endorphins in your brain. These are little “happy chemicals” that give you a quick boost of energy. Endorphins are the body’s natural pain reliever.

Following exercise, most people feel more relaxed and calm. If you’re feeling depressed, then you should think about adding a bit of exercise to your morning routine.

Running

Beginning your day with a quick 15 minute run before you take a shower can reduce your risk for developing major depression by 26% according to one Harvard study. A quick, easy run is able to break up your daily routine and give you a feeling of a mental boost.

2. Walking

If you don’t necessarily feel like running, walking can have the same effect. It will put your body into motion, which is the main cause behind the mood boost that you experience after exercise.

3. Dancing

Dancing by yourself to a favorite song for 15 minutes can definitely improve your mood. You’re getting a double hit of endorphins from both the physical activity as well as hearing your favorite song. This will definitely put you in a great mood.

3. Stretching

Stretching is one of those exercises which is easy to do and beneficial at the same time.

Don’t be afraid to try one of these home exercises for improving your mood. They can really go a long way in terms of your mood and your health. Don’t underestimate the value that it has to your future self and your self today!

November 13, 2021 by johnc Exercise Tips Health Tips Resources Strength Training 1

No Room For Bulky Gym Equipment – Use Exercise Stretch Bands Instead

Photo by **Angela Roma** from **Pexels** – Women Using Exercise Stretch Bands

An exercise stretch band is a medium between lifting weights and stretching. These are perfect for those whom don’t have the space or budget for gym equipment at home. Consider using these to make the most of every workout.

Why Use Exercise Stretch Bands

Explained in simple terms, you will get a much better workout after using them. You could stretch as you normally would, but this won’t have the same impact as using a stretch band. The bands place tension on your muscle, while stretching the muscle at the same time.

Stretch bands are a part of a whole body workout, especially if you are exercising at home. Here are some suggestions for using exercise stretch bands based on the targeted muscle group.

1. Legs and Hamstrings

Legs and hamstrings can benefit from stretching by resistance stretch bands. The typical exercises using stretch bands are where people walk with the band attached to their feet, or squat with the bands wrapped around their knees. Either exercise is able to promote the extension of the leg and hamstring muscles.

2. Arms and Upper Body

Resistance bands are also perfect for upper body exercises. Just hold each end of the resistance band in your hand, and open and close your arms in a butterfly motion. This will put a little bit of additional pressure on your biceps, allowing you to stretch this muscle group out further.

3. Whole Body

Resistance bands can also be used as a great whole body exercise. Just loop the bands around a steady object, hold on to each end of the band, and twist your torso while using the resistance bands to support your weight. This is a great “whole body” workout.

Resistance bands are a great item to have because they are portable, easy to use, and affordable. They are also fantastic because they allow you to be able to get more exercise than you would be able to without using similar equipment.

October 1, 2021 by johnc Health Tips Resources Strength Training Stretching 0

Back Stretches For Back Pain – 5 Stretches To Reduce Lower Back Pain

Got Back Pain? Worried about the possibility of developing it? It’s like a nuisance which never goes away. It can be debilitating, and fortunately for you, there are plenty of back stretches for back pain that can provide some relief. Lower back pain and back pain in general is a common complaint among both young and old, so here are a few stretches which can help.

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1106098

Trunk Strengthening is a great exercise which has shown evidence of being more effective in treating lower back pain than no exercise. The great thing about these stretches is that they are simple and easy to do.

Planks

Get onto the floor as if you are going to do a push up. Using your forearms, push your body weight up using your elbows while keeping your back straight and knees off the floor. You can hold this position for a period of time once per day of a minute or less. You may need to build your tolerance up to this exercise. This is an exercise which is designed to add strength to your lower back muscles. This will be difficult to do in the beginning, but you will gradually be able to build your tolerance up to this form of exercise over time.

Crunches

Crunches are a great strength exercise for your lower back, and are simple to do. While keeping your feet on the floor, raise your upper back while only using your back and intestinal muscles. This can be done over the course of several repetitions.

Leg Ups

This one is a bit tricky, especially if you are a beginner. Begin by laying down flat on the floor, with your arms flat on the floor as well. Lift your legs up from the floor, while using your arms for stability and keeping your back flat. Some people rotate their legs in a circular motion, and others just do repetitions of this exercise multiple times.

Torso Rotation

This is something that you can do while you are sitting in a desk chair. For this exercise, all you need to do is to rotate your torso from side to side (using your shoulders) periodically during the day. This can take a bit of the pressure of sitting off your back.

Squatting

Squats are a great exercise because they allow you to extend your back in a downward motion and can be done while standing upright. Keep your feet flat on the floor, extend your arms outward, and move your torso in a downward motion. Stretching your torso downward is able to help you strengthen your back.

March 13, 2021 by johnc Stretching 1

Home Exercises At Home – Top 5 At Home Stretching TIps

Stretching is important and vital for preventing tissue injuries and soreness after exercising. Here are some tips for stretching at home before you begin to exercise, allowing the experience to be a better one.

After using your muscles repetitively for a long period of time, you’ll feel that inability to move around after you’re done. Furthermore, stretching is designed to move the muscle to the point at which it cannot move any more (range of motion).

Hold and Relax

Stretch the muscle for 10 seconds to its full range of motion and relax it after you’re done stretching. This is able to help you release some of the pressure which you feel on the muscle, making sure that you are able to extend the muscle to it’s full length. But, on the other hand, remember that it’s critical to exercise in moderation.

Don’t Stretch Too Vigorously

In some cases, people often use a series of rapid motions in place of a standard hold and relax stretch. These repetitive motions are very likely to cause injury, which additionally puts a lot of strain and tension on the muscle. A general rule of thumb for stretching is that a stretch should not be too painful.

Focus Your Efforts

Some parts of your body may require more attention than others while stretching. Focus on the parts of your body which you move the most on a daily basis. Legs are important, along with your hips. You may also want to adjust your stretching based on the sport which you are engaging in. More importantly, remember the 80/20 rule: 80% of your results will come from 20% of your efforts.

Stretch Often

If you are sitting for extended periods, it’s a very bad idea to not stretch. The reason is that sitting makes your body weaker. Muscles shorten as you sit, so even some very basic stretches which can be performed at a desk. A neck roll or even a simple seated stretch can go a long way to help move your muscles around. Stretching also gives you more energy and ability to focus.

5 Stretches to Help Counteract the Effects of Sitting

A Little Bit Is Better Than Nothing

Even 30 seconds per day of stretching can help to lengthen your muscles over a month. You can certainly find a bit of time throughout a busy day in order to stretch, which will have a significant positive impact on your musculoskeletal strength.

March 6, 2021 by johnc Stretching 1

Why Home Gyms Don’t Work?

Don’t let the title mislead you. Be aware: there is a lot of negative opinion which suggests that exercising at home is useless. Here is why it isn’t.

It’s More Important That You Are Exercising

Do you think that every fit person has access to the best equipment? They don’t. Work ethic is way more important than the type of equipment you have. Stop obsessing over having the right equipment to use, and just focus on doing work.

You’re Perfectly Capable Of Being Motivated

Worried that you won’t be motivated? Although you aren’t, you’re perfectly capable of working . You’re perfectly capable of being motivated to exercise on your own. It’s just a matter of believing in yourself, and pushing yourself toward your goal. Plenty of people will try to convince you that you’ll be distracted when you exercise from home, but the reality is that you can do it.

You Have Plenty Of Resources Available To You

Are you struggling to figure out what to do for your home exercise routine? The reality is that you have plenty of ideas and resources available to you. You have online classes, videos, as well as equipment available to you in order to create a perfect home exercise environment. This is a great way to create a routine for yourself that is the perfect alternative to your gym routine.

Plenty Of Alternatives Available To Heavy Weights and Machines

You don’t need weights to develop your physical strength. As long as you have a place to safely install a pull up bar, you can easily develop your upper body strength with pull ups. Lifting your body weight can significantly help you develop your physical strength. There are plenty of heavy things around your home which you can use in place of the typical weights which you might find at your gym, if you’re sincerely looking to lift weights.

Online Fitness Communities

People often go to gyms to socialize. In modern times, that is no longer a reason to go. There are plenty of online communities of people whom are fitness-minded and looking to connect with people that are as motivated as they are. There are also plenty of in-person groups available if you are interested in connecting with people in person.

As you can see, it’s not difficult to exercise from home. That’s why many people are cancelling their gym memberships in favor of an at home exercise routine. The results which home exercise can produce are quite astounding. In many cases, very little equipment is required. There’s really no reason to go to a physical gym in modern times, because you’ll spend a lot of money to join one and you won’t get the same results.

February 7, 2021 by johnc About Home Gyms 0