Saturday, July 11, 2020

Reverse Curl | Crunch Fitness | Abdominal Crunches


The most basic abdominal exercises today are Crunches. Together with proper eating habits and fitness supplements, crunches can really make your abdominal muscles toned and firm. Strong stomach muscles can help a lot in preventing back-related problems and in improving your posture. Moreover, you will be able to get rid of flabs and unwanted fat, making you look good and feel good about yourself.

The reverse curl is a variation of abdominal crunch fitness which targets the rectus abdominis muscles. These are the paired muscles which extend from the ribs to the pelvis. These muscles aid in breathing and control the way your spine bends. Learn how to do the abdominal Reverse Curl in this section:

STEP 1: Lie on your back (on the mat or on the floor) and place your hands behind your head. Raise your legs straight up in the air but keep your shoulders and head on the floor at all times. Make sure that your feet don’t go further back than your head.

STEP 2: Tighten your lower abdominals and bring your legs and pelvis towards your ribcage. Keep each movement slow and controlled and don’t let your legs swing about.

Don’t forget to suck in your gut so that your lower back presses against the mat or floor. Work through the entire exercise slowly and steadily, without heaving yourself up or flopping down.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs.

Spine Rotation (Back Stretches)


Simple Spine Rotation Stretch

Our spine is designed for supple movement, but our modern lifestyles are often not a source of much movement at all. If you have a desk job and spend long hours sitting, you probably feel this in your back.

Refresh your spine with this simple but powerful yogic stretch that will bring you back in touch with your body.

All you need is a mat and 5 minutes of your time.

How to Do the Spine Rotation Stretch

1. Lie on your back. Legs are bent, arms outstretched (if you don’t have enough room, you can bend the arms at the elbow).
2. Breathe in. As you breathe out, slowly bring your right knee to the floor (left knee follows). Keep your shoulder blades on the floor.

3. Hold for 5-10 seconds, then come back to the starting position and repeat to the other side.

Optional: if it feels good, rotate your head in the opposite direction of your legs. Always keep the movements slow and controlled.


This stretch will help you regain flexibility in your spine, but it will also help you ease neck tension, relax your jaw, and open up your chest.

If you want to learn more about stretches, check out our other articles!

Lunges | Training with Your Own Body Weight


The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

When doing this exercise, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.

STEP 1: Place your right foot forward while your left foot is behind your body about one stride-length apart.
STEP 2: Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg.
Adrianne Curry Uses The Flex Belt

Some people prefer to alternate legs, while others prefer to do one set per leg and then change. Although Lunges use the same muscles as Squats do, you don’t need nearly as much weight since you’re exercising one leg at a time.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs

Leg Stretches | Abductor Muscle Stretching Exercise


Leg Stretches: Inner Thigh Stretch

The abductor muscles are a group of muscles surrounding your hips. They consist of four muscles:

  • Gluteus medius
  • Gluteus minimus
  • Sartorius
  • Tensor fascia latae

They are responsible for movements such as:

  • Moving the leg away from the body
  • Rotating the leg at the hip

If you notice any tightness in this area or feel like you can’t achieve full range of motion, try this simple seated stretch to relax your abductors.

Leg Stretches: Abductor Stretch

Sit on the floor or yoga mat with your legs straight out in front of you. Place your hands behind your back with your fingers facing away from the body.
Bend your right leg and cross it over your left leg, placing your right foot to the outside of your left leg.

Place your left arm on the inside of your right knee and gently push it to the side. You should feel a stretch in the outer thigh. Hold for 10-15 seconds. Repeat on the other side.

Check out our articles for more:

Lower back stretches
Glute stretches
Shoulder stretches
And more!

Water Therapy


Water TherapyWater Therapy is a form of alternative medicine. It is a natural therapy that involves the use of water internally (drinking) or externally (bathing). There are different types of water used in Water Therapy: fresh water, seawater, and spring water.

It started as early as 18th century when Richard Russell, an English doctor, developed the varieties of water-related treatments. It gained popularity in the 19th century when people started to shift to alternative medicine because of the occurrence of malingering and persistent illnesses.

According to some alternative medicine practitioners, the benefits of Water Therapy range from psychological, physical fitness and well-being, to the cure and prevention of illnesses. Each type has different sets of benefits, too.

The forms of Water Therapy are classified according to the methods and the type of water that is used. These forms include the Chinese or Indian Water Therapy, physical Water Therapy or water exercise, seawater therapy, and healing or spa Water Therapy.

The Chinese or Indian Water Therapy involves drinking four glasses, or roughly 640 ml, of water upon waking up. After drinking, it is advised not to drink or eat anything for 45 minutes. After the meal, it will take another two hours before the person undergoing Water Therapy could drink again. Chinese or Indian Water Therapy is known to cure headache, body ache, throat diseases, and other more serious illnesses like arthritis, tuberculosis, diabetes, and heart system disorders.

The physical Water Therapy includes more vigorous activities like swimming, swimming pool games, and water walking exercise. Physical Water Therapy relieves pain and muscle spasm, brings back walking patterns, increases joint range and muscle strength, enhances balance, and helps in recovery from surgery and sports injuries. The buoyancy of the water supports and lessens stresses on the joints and encourages free movement. Water also acts as resistance to help build muscle strength.

Seawater therapy involves bathing and swimming in concentrated seawater. Concentrated seawater has been found to be the mildest water to the human body. Its higher concentration of magnesium, sodium, nitrate-nitrogen, iodine, phosphate-phosphorus, and silicate-silicon is found to be beneficial for the body, even to a diseased organ. The iodine content of seawater also boosts thyroid activity. Seawater helps in weight loss and cellulite control.

Lastly, maybe the most expensive among all forms of Water Therapy is the spa therapy. The effects of this type of Water Therapy are mainly psychological since its purpose is primarily for relaxation and stress removal. The benefits of spa therapy include relaxation due to warmth and weightlessness, increased feeling of health and well-being, and improved self-confidence and mood.

Water Therapy is a natural one. Thus, there are no observed harmful side effects except more frequent bowel movement. However, the body can later adapt to the increased water intake.