H20 Exercise

Maintaining a workout routine is ideal for improving your health and overall well being. But sometimes even your favorite set of exercises can get boring, and once you get bored, you can become unmotivated. Adding a little water to your workout not only allows you to learn some new exercises, but it’s also a great way to stay refreshed while working out!

The pool isn’t just for swimming anymore. Fitness experts and gyms around the country have recognized the benefits of exercising in the water and are encouraging others to take part in a new kind of workout. Many fitness gurus and doctors praise the ability of water to safely allow people with certain conditions the opportunity to stay healthy without putting themselves at risk. Pregnant women, as well as those who suffer from obesity, back, muscle, joint pain, and arthritis, have found comfort in water exercises.

Water is perfect for exercise because it takes your body out of its natural element. The weight of water forces your muscles to work harder than they normally would, which in turn strengthens your body’s endurance. Working out in the water also improves flexibility and is an excellent form of cardio.

Whether you’re the picture of perfect health or are suffering from a preexisting condition, performing exercises in water can be a great workout for your whole body. Those with health issues should consult with their doctor first to create a specific workout regimen.

There is no right or wrong way to do water exercises. Many you can come up with on your own, such as leg lifts or even old-fashioned laps from one end to the other.

The following are some easy examples you can try out in your pool or on your next visit to the gym:

Water Squats:

Stand in the water with feet hip-width apart. Bend the knees slightly as you start to slowly squat. Don’t bend too much – you should still be able to see your toes as you bend. As you slowly start to stand up, squeeze your glutes but keep both feet firmly on the ground. Once you are back in a standing position, pause and then repeat.

Leg Lift:

While standing in shoulder-deep water, hold onto the edge of the pool for balance. Extend your left or right leg straight out to the side as far as you can. Keep your toes pointed toward the wall without letting your ankle turn. Keep your hips straight and in place. Now bring your leg back down. Repeat this movement 8-10 times and then switch to the other leg.


Stand with your back flat against the pool wall and hold onto the edge with both arms stretched out. Assume a reclined position with your legs together, knees bent. Twist your knees to one side, only using your lower body and keeping your back straight. Now twist to the opposite side. Repeat as needed.

Not too creative when it comes to what exercises you can do? Then sign up for a class at your local gym. Many workout facilities now offer special water exercise programs that incorporate fun and easy exercises for all age groups and skill levels. Some use free weights and other pool-friendly tools that allow you to perform the same exercises you would do normally.

Getting Those Six-Pack Abs

Have you been doing the crunches trying to lose the belly fat and get those six-pack abs? Flat abs represents the apex of physical fitness for men. Although many want it, only few have the courage to take on the challenge to acquire it. Some men work out for years trying to get ripped abs. It takes commitment and dedication.

Some believe it has nothing to do with genes, but rather everything to do with just how much time, energy and discipline one is willing to put in to the exercise and dieting regime that is needed. Achieving a six pack not only makes a guy look good, but feel good and move better as well.

We all have abdominal muscles which mean we can all build stronger muscles and reap the rewards of the health benefits that come with it. The deciding factor will be just how badly we want it.

Dispelling the Six-Pack Abs Myth

Losing fat and building muscles are the two main goals of the exercise and dieting regime for the six-pack abs. We all have a layer of fat over our abdominal muscles. Even if we have a nicely toned and muscular abs, but the layer of fat is still lying there, no one will be able to see it. That layer of fat is the main target of the entire process.

Dieting and exercise must become a part of your daily routine. The ratio for the amount of dieting to exercise needed is approximately 90:10 but most people has that backward as they tend to exercise more and diet less. That is the reason so many target their belly fat by doing a lot of sit-ups and crunches.

There is this misconception out there that the abdominal muscles will start showing through once you exercise that muscle away. It’s all just a big myth. A failure to get the diet right will lead to a failure to get anything right, and ultimately there will be no six-pack abs.

Health Benefits of Having a Solid Core

The core muscles of your body includes your abdominal muscles, back muscles, and the pelvis muscles. There are a number of health benefits to be reaped from losing the excess stomach weight and keeping the muscles strong and toned. Let us take a look at some of them.

  • It improves your overall strength.
  • You will have a better posture.
  • Your range of motion and flexibility will improve.
  • You’ll find it easier to carry out your daily activities of which include lifting your laundry basket, taking out the garbage and loading the dishwasher.
  • You become less susceptible to neck and back injuries.
  • You will builds your abdominal muscles and possibly obtain a 6-pack.
  • Your back muscles will become stronger.

Principles of the Six-Pack Diet

The main aim of a six-pack diet is to provide an optimal fat burning environment that will cause fatty acids to be released (broken down to provide energy). This is achieved by keeping the body’s insulin levels low. Why? Insulin is a storage hormone and when it is present in the body beyond a certain level it affects the body’s ability to release fat. That is the reason strong emphasis has to be placed on the keeping the levels of insulin at a low.

Insulin is a powerful hormone and you will need to take control of it if you are to lose that fat. Insulin has positive muscle building qualities, and you will need to learn to harness these while at the same time minimizing the hormone’s fat storage capabilities. This can be done in several ways.Eating a lot of low glycemic foods (GI carbohydrates).

Low glycemic foods allow for a slower release of glucose and this result in favorable insulin levels that promotes the release of body fat. You can research a glycemic index database to obtain a list of GI carbohydrates and their glycemic index (GI).

Minimize your intake of carbohydrates

Carbohydrates are an important part of any weight loss regime. You must eat carbohydrates to help lose weight. People often target carbohydrate as one of the foods that cause them to gain body fat and therefore try to eliminate them from the diet. While they do contribute to the levels of insulin in the body, the main focus should be on the portions we eat rather than on a total elimination. You also need to ensure the portion you consume is not too low.

Carbohydrates supply the body with the fuel that feeds our brain and nervous system. The complete metabolism of fatty acids cannot take place without carbohydrates. Remember that the entire aim of a weight loss diet is to provide the ideal fat burning environment that will cause the release of fatty acids.

In a nutshell; a total elimination of or an intake of too little carbohydrate will leave the brain and nervous system starved of the fuel they need to function properly, and fatty acids will not be metabolized to facilitate the weight loss process.

If you are serious about getting that six pack abs, you cannot bypass the diet and exercising regime. Remember it takes more dieting than exercising to achieve this or you may end up with well-toned muscles that no one can see. You have to focus on getting rid of the fat.

How To Get Slimmer Hips

Often a complaint from many women is that bit of bulge that is located on the hip area, yet not many realize there is something you can do about it. Through a combination of diet and exercise you achieve slimmer hips. So, if you’ve noticed a bit of a bulge around your hips, check out these great exercises for a slimmer you (also you can check out a Phen375 fat burner on Birthorderplus).

Before you get started we want to point out that these exercises will not work if you have naturally wide hipbones. Having naturally wide hips can be a beautiful thing, so please keep that in mind. You should also keep in mind that exercise alone might not get rid of the bulge completely. To really benefit from the following hip exercises, you should add cardio and a healthy diet to your routine as well.

The Hip Abductor Lift

Using a low-cable pulley with a cuff attachment, stand beside the low-cable pulley machine and put your foot through the cuff attachment. Cross your outer leg over the other and slowly move your leg outward and hold for a count of 2. Return to the starting position and repeat this exercise for a total of 15 reps. Switch legs and repeat again.

The Hip Squat

Begin by standing with your feet a shoulder-width apart. Begin squatting down as if you as sitting until you are level with your knees. Hold for a count of 2 and return to a standing position. Repeat this exercise for a total of 15 reps.

The Back Kick

Start by holding onto a table or kitchen counter for support. Slowly move the leg up and back as if you are kicking something. Keep your back straight and hold for a count of 2. Return to the starting position and repeat this exercise for a total of 15 reps. Switch legs and repeat again.

The Hip Extender

Standing with your feet a shoulder-width apart, extend your left leg out to your side as far as you can. Lead out and in with the heel and then return to the starting position. Repeat the exercise for a total of 15 reps. Switch to your right leg and repeat again. If you need stability for this hip slimming exercise, you can use a table or kitchen counter top for support.

The above are just a few exercise ideas to help get you slimmer hips. For maximum benefits, you will need to add a cardio routine to your workout as well.

Cardio exercises can include: walking, jogging, light aerobics and even kickboxing. Don’t limit yourself to just those cardio exercises, however. If you love dancing or swimming, there’s nothing wrong with including them in your workout routine as well.

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