You’ve decided you want to exercise at home. There are hundreds of home cardio equipment available. The most popular are treadmills and stationary bikes. When deciding between the two, you need to compare long-term sustainability, training efficacy, and safety.

overcoming boredom

The biggest obstacle to a home exercise routine is sticking to it. You don’t have to drive to a gym, so your home exercise equipment is more convenient. The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to look forward to your daily workout. You have to be realistic. Playing with the heart rate monitor or watching the calorie counter go up will only be fun the first few times you exercise.

o Treadmill vs. boredom

On a treadmill, you walk. Walking is not so much fun. You can walk at different speeds, but that’s not much more fun. If you get a treadmill that offers an incline, that keeps it a bit more interesting. Walking uphill isn’t exactly fun, but it’s different. Present a challenge.

You can’t really read on a treadmill because you’re bouncing up and down. You can’t keep your eyes on the same sentence and you usually end up with a headache. Basically the only fun thing to do on a treadmill is watch TV or movies. If you really like TV or movies and can put your treadmill in front of a TV, you can probably keep your treadmill workout from getting too boring. The problems consist of commercials, noise coming from the machine, and again, bouncing.

o Exercise bikes vs. boredom

Stationary bikes are unique in that many of them come programmed with various cycling routines. You simulate different courses that require you to run, ride uphill and perform at different levels within a workout without having to keep pushing buttons and changing everything. You can even select random shows so you don’t know what’s coming, which really keeps you on your toes. Some stationary bikes can even be connected to televisions and video games to allow you to interactively pedal through visual tours.

On upright exercise bikes, you run into some of the same issues as treadmills when it comes to reading. Recumbent bikes, however, allow you to keep your hands free to hold a book or magazine, a video game controller, or a phone. Multitasking during a stationary bike workout keeps it from getting boring and allows your workout to fit more easily into a busy schedule.

Beating boredom to successfully maintain a long-term exercise routine is much easier on a stationary bike than on a treadmill.

The caloric factor

In a study conducted by Nordic Track, young, healthy people used various exercise machines and performed cardio exercises. Although they felt they used the same intensity on all machines, they burned the most calories on treadmills and ski machines.

On average, most people burn about 750 calories per hour on a treadmill. The same people are likely to burn around 550 calories per hour on a stationary bike. So it’s a no-brainer, right? You should get a treadmill because they burn more calories.

Well not exactly. He can’t get so caught up in which machine burns more calories. Many other factors must be taken into account. How likely are you to maintain a treadmill routine versus a stationary bike routine?

Because stationary bikes are often more fun than treadmills, you’re much more likely to stick with them long-term. This means that while you may burn more calories on a treadmill, you’re also more likely to stop using it altogether.

You may also find it difficult to use it long enough per training session to reap the full benefits. Most people find it easier to exercise for 20 minutes on a stationary bike than 20 minutes on a treadmill. You have to think about that. If you’ll likely only do 10 minutes on a treadmill but can easily do 20 minutes on a stationary bike, you’ll burn more calories per session on a stationary bike.

So going strictly by the numbers, treadmills burn more calories. If you get bored easily or have tried and failed to stick to exercise routines in the past, you may want to consider burning fewer calories per hour in favor of a sustainable long-term stationary cycling regimen.

your security

The biggest difference between stationary bikes and treadmills is the overall safety for your body.

The first security case is the most basic. You can fall off a treadmill. However, it is very difficult to fall off a stationary bike. In fact, you should probably try to fall while riding a stationary bike. While you might be thinking that you’d have to be pretty clumsy to fall while walking, it happens more than you think. People get involved watching television or to the rhythm of music. One false step and you can seriously insult yourself. It is also possible to spill water or sweat on the treadmill track, which can cause a safety hazard that you may not notice until after you slip.

Another safety hazard is injury from the activity itself. A treadmill puts some stress on your joints, especially your knees and ankles. Even if she invests in a treadmill with some degree of shock absorption, when she finally gets to a jogging or running point, she can put severe orthopedic stress on her body, even up to three times her body weight. People with existing conditions, such as arthritis, will sometimes find a treadmill painful due to this stress. Otherwise, healthy people can suffer injuries and possible long-term damage over time.

Stationary bikes put much less stress on the joints. A properly positioned exercise bike supports your weight and still allows you to receive the benefits of a higher-impact cardio workout. Upright bikes can sometimes stress your back because of the way you have to bend down to reach the handlebars. However, recumbent exercise bikes can improve existing back pain by forcing proper posture and providing support while you exercise. On any exercise bike used correctly, the knees and ankles do not experience the same stress as on a treadmill.

The less you stress your joints, the less likely you are to sustain an injury during training. You’re also less likely to feel pain afterward. Most importantly, a non-exercise-related injury doesn’t always have to interrupt your exercise routine on a stationary bike. If you do injure your back or neck, you’ll find that the support of a recumbent exercise bike will keep you from having to completely stop your exercise regimen. Let’s face it: if you have to stop, you’re less likely to start again.

An exercise bike is better for your health than a treadmill

As you can see, both home gym equipment has advantages. While the treadmill remains the most popular piece of home fitness equipment, most people are more likely to faithfully use an exercise bike. This means that you are more likely to have to dust off a treadmill until you get the garage sale decal.

I have been very ill for the last few days. I very rarely get sick and it wiped me out completely. However, he reminded me how well our body tells us what it needs in all situations.

Unfortunately it was a stomach bug which meant I didn’t feel like eating anything and even the water was a bit rough. Interestingly though, the old lemonade ice block “wife tale” actually works and it’s the only thing I felt or my body could contain for the first two days. (So ​​at least I didn’t get dehydrated!)

When we find ourselves in a situation like this we have to listen to our body, we have no other choice. So I went to bed and rested and slept as much as I could.

So why don’t we listen to our body when it’s fine? It’s because we have the energy and ability to override it, and we’ve often become disconnected from our body’s natural instincts, so we can no longer hear or feel what it’s telling us. Imagine how well our body would work for us if we did exactly what it tells us all the time?

It is very important to eat when we are really hungry, eat exactly what we want, stop when we are satisfied and go do something else until we are physically hungry again. These are the 4 principles of the Feeding Cycle.

But what should we do when we are not hungry?

1. Recharge: rest, relax, get enough sleep, do things that bring us joy

2. Energize – move our bodies. Find something you like and do it regularly, it doesn’t have to be every day and it doesn’t have to be aerobic. Just move. Your body will love it physically and emotionally.

3. Stimulation – We all need something that enlightens us, to feel valued, that we are contributing. Boredom leads to lack of motivation and procrastination often finds us in front of the pantry or the fridge!

4. Higher power – or inner connection. An opportunity every day to just stop and be, to connect with yourself. This could be prayer, meditation, art, music, fishing, walking in nature, or something creative. It’s time to just turn off the business of life and stress.

You don’t have to find a lot of extra time for these things, as they can often be combined. I walk every day in the beautiful park next to our house. It has many paths that wind through beautiful fields, the bush and along the river. While walking I can recharge, energize and stimulate myself while connecting with my higher power. Magic.

So this month I encourage you to think about whether you are adequately meeting all of your body’s needs or staying active by overeating, drinking alcohol, or even overworking yourself. Eventually, your body will tell you that you’ve had enough.

Many people go about losing weight the wrong way. Some people try to starve themselves with super low calorie diets, while others follow a low carb or low fat diet. These diets can leave you in poor health, with a damaged metabolism. A healthy diet would be one that has the right mix of protein, fat, and carbohydrates for the individual.

There are three main ways your body loses weight. 1. Water or dehydration 2. Lean weight loss which is muscle loss and 3. Fat loss. Water and muscle is something you don’t want to lose. The more muscle you lose, the lower your BMR (basal metabolic rate) will be. Your BMR is how many calories your body uses each day at rest. In my last post, I showed you how to calculate your BMR and how to add your activity level. That’s the first thing you’ll need to know.

Once you know your daily caloric intake, you can now divide your calories into proper macronutrient ratios. Macronutrients, that is, proteins, carbohydrates and fats. A good place to start would be a 1-2-3 ratio. One part fat, two parts protein, and three parts carbohydrates. That equals six parts. So take your daily calorie intake (DCI) and divide it by six. For example, let’s say our DCI is 3,000 calories per day. 3000/6=500. So each part will have 500 calories. That would mean 500 calories from fat, 1,000 calories from protein, and 1,500 calories from carbohydrates. There are 9 calories in a gram of fat, 4 calories in a gram of protein, and 4 calories in a gram of carbohydrate. (1 g fat = 9 cal) (1 g protein = 4 cal) (1 g carbohydrate = 4 cal). So if we do the math, it would be 500/9 = 55.5g fat per day, 250g protein, and 375g carbs per day. This is just a good starting point. If you’re doing a lot of high-intensity training, you can go with a 1-2-4 ratio. As you go, you can find the ratio that works best for your body, but I would never recommend going below 0.8 grams of protein per pound of body weight. Every cell in our body is constantly being recycled. Our new cells come from the protein we consume every day.

Now, how do we use this information to lose weight? The answer is to zigzag your calories to build muscle while losing fat! Remember that the more muscle you have, the more calories your body will use each day! For 4 or 5 days a week, reduce your caloric intake by two calories per pound of lean body weight. These days should be your light training days or your rest days. On the remaining 2-3 days, increase your caloric intake by 2 calories per pound of lean body weight. These should be your heavy or intense training days.

Healthy fat loss happens at a slow pace. This is one of the most effective ways to lose weight and increase muscle mass.

Eye exercises are vital to improve vision conditions that negatively affect the visual system. Some of these vision conditions include nearsightedness and also astigmatism. These techniques can enhance and update the natural function of the visual system so that we can see clearly naturally. Some of the benefits of practicing these techniques include an improvement in blurred vision, better peripheral awareness, and an improvement in your ability to read and write more efficiently. One of the questions that people often ask about eye exercises is how often you should practice these eye exercise techniques to get the best results with your vision improvement goals. Therefore, here is some information on this matter:

To get the best results from your eye exercise program to improve your vision naturally, you need to be very consistent in terms of your efforts to carry out your eye exercise program. This is true for several reasons:

1 Regular Practice Required: These techniques work best when you practice them regularly. For example, if you have a busy schedule that makes it difficult to fit techniques into your routine, it’s helpful to identify periods of time you would normally spend doing things that are less important and use these particular times to tailor techniques. on your schedule. For example, let’s say you have a busy schedule that makes it impossible to find the time to practice the techniques. You can do these techniques first thing in the morning right after you get out of bed. This is important for 2 reasons, it helps you get the program under your belt before other time-consuming activities later in your day prevent you from following the program on a regular basis.

2 Establish a routine you can stick to: If you’re interested in following an eye exercise program to improve your vision naturally, you need to establish a regular routine and stick to it diligently. This is important for several reasons. This is due to the fact that any routine that is not consistent in nature will result in slow progress. Therefore, if you have decided to practice the techniques 4-5 times a week, you need to make sure that this is a schedule that you stick to without deviating from your weekly routine.

3 Be careful when skipping days between your routine: You should not do the techniques 7 days a week without stopping. This is because your eyes need a break to recover from the grind.

Eye exercises can improve your vision naturally. When it comes to an answer to the question of how often you should do eye exercises, a consistent schedule is the key to success with such a schedule. This is true for several reasons. This is due to the fact that a consistent schedule will encourage faster progress with your eye exercise program to improve natural vision. By putting these principles into practice, you can do what you need to achieve better natural vision without glasses.

When you set out to lose weight, you simply set out to lose weight. There is nothing in your mind beyond this. However, you should consider what you are doing. If you diet incorrectly, you will end up losing more lean muscle mass and water weight than fat, which will end up not only in unsustainable weight loss, but also in a sickly, limp physique that no one wants.

The most important thing to consider is your macronutrients. This is simply fat, carbohydrates, and protein. To lose weight, the most important thing is to reduce calories and increase metabolism. Unfortunately, with the advent of bad fad diets (as well as detox diets, juice diets, cleanse diets, South Beach, etc.), most people stop eating protein, lean meat, and carbohydrates complex. When you go on a fruit diet or simply cut calories, you are only losing vital mass while retaining soft, mushy fat.

When cutting calories, sugar is enemy number one. When you consume sugar, your body stores fat through an insulin response. You can start by swapping sugary drinks for teas or tea sweetened with splenda. Green tea is an excellent option because it speeds up metabolism and decreases appetite. You should also cut back on bad fats and simple carbohydrates, like bleached bread and white rice.

It is important to eat more lean meat. While you shouldn’t cut out carbs (which is unhealthy and miserable), make sure you’re getting a good source of protein at every meal, and try to eat only protein and one fibrous carb (like broccoli or beans) before bed. In this way, you will lose 90% fat, 10% water and preserve the natural lean muscle mass that hides under your fat.

There are so many diet plans on the market today, and each one has its own benefits and drawbacks. Some are better than others and have higher levels of success, but everyone has different methods of achieving that success. Today we will talk about one of the most popular diet plans available today and whether or not it is worth investing in. Just sit back, relax and enjoy our Fat Burning Furnace review.

Does the Fat Burning Furnace really bring the heat?

You will find many reviews about this diet plan on the internet, but not all of them have accurate information. Many are geared to promote or demean this diet plan and do not give an unbiased opinion. In our Fat Burning Furnace review, the main focus is to educate you on whether or not this program works and how it works. Also, it is important to note that, despite some rumors circulating on the net, the Fat Burning Furnace diet is not a scam.

This diet program is based on two main secrets that have been of great help to many well-known athletes for years and are easy enough to do even for non-athletic people. The first secret has to do with your exercise regimen. Some plans tell you to spend hours in a gym, and others advise splitting your training between cardio and strength training. Instead, the Fat Burning Furnace features a single workout that contains elements of both strength training and cardio techniques.

This workout is supposed to take about 15 minutes to complete, but in some cases it can take up to 30 minutes. Either way, this will be a less stressful and more effective workout than what you would get if you did both types of training separately. It definitely lives up to its claim to shorten exercise time and improve your fitness level at the same time.

Add the correct fuel to the fire

The second secret is no secret at all. Basically, the program tells you to eat a well-balanced diet of nutritious foods. However, the Fat Burning Furnace features a unique plan that is very simple to follow. This plan will show that not all calories are created equal. The simple truth is that the best way to burn fat is by natural means. With this eating plan you will discover which foods will help you burn more fat naturally.

The core idea behind this diet is to turn the body into a fat-burning furnace by increasing the resting metabolic rate, or RMR. This is achieved by increasing muscle mass and at the same time reducing the percentage of body fat. This program also includes instructions on proper weight lifting techniques that will be of great help, especially for those who have not lifted weights before.

Rest assured though, every reputable Fat Burning Furnace review will agree that this is a great plan that will put you on the road to weight loss success. For more information, visit LosingWeightHelp.com.

WHAT IS CIRCUIT TRAINING?

Circuit training is a method where a person will perform several different lifts in quick succession, usually done on numerous machines or simply with bodyweight exercises like push-ups and pull-ups. This form of training is great for building muscular endurance, improving cardiovascular health, and since it’s a high-intensity form of training, it also has incredible implications for fat loss. Almost anyone can benefit from circuit training, but as always, I suggest consulting with your doctor before beginning any high-intensity training regimen. With that being said, I would like to talk about an amazing tool that can be used almost anywhere you work out, be it a gym, a park, or even your own living room.

RESISTANCE BANDS

The options for circuit training are endless. Many gyms have complete circuit training rooms set up with machines, wall timers for interval tracking, and visual aid charts of where to go next. However, like any fitness program, your imagination is the limit when it comes to circuit training. While some may enjoy the structured feel of a gym, others may enjoy a more natural approach in a park using their jungle gyms. However you choose to train, I’m sure resistance bands will find a place in your gym bag, and here’s why:

1. Versatility – Bands can be used alone or in conjunction with free weights. They can not only be used to add tension to exercises, but also to aid in exercises by acting as a trampoline or trampoline, to help overcome a troublesome lift like a pull-up. Not to mention, with several different sized bands all packed in a duffel bag, you can literally throw them in your trunk and head over to a friend’s house for a group circuit training session. Bands are also great for all ages, skill levels, or fitness goals – from yoga to weightlifting, resistance bands have their place!

2. Variety: the spice of life. Maybe you do the same grueling workout every day, or maybe you’re tired of driving to your gym during rush hour after a long day at work. Well why not mix it up with bands? Again, your imagination is the coach – exercise bands are simply a tool you can use to keep your fitness life interesting and progressing.

3. Affordable – Consider what you will spend over the next 6 months on your gym membership. Monthly fee plus tax, annual upgrade fees (I bet they have one), and maybe even an annual contract can add up in a jiffy. Chances are you can outfit your fitness arsenal with a set of quality resistance bands for less than a 3-5 month gym membership.

4. Strength: From “toning” (which is basically a catchy word for building muscle) to lifting weights, everyone wants a more muscular physique. Unless you’re a marathon runner or lingerie model, chances are you prefer a little “meat” on your bones. But let’s face it: there is only one meat and the other is just fat. Resistance bands and strength bands have also been described for reasons that various studies have shown. Adding resistance bands to your routine, along with a solid weight training regimen, has been shown to dramatically increase muscle mass compared to free weights alone.

RESISTANCE BANDS SHOPPING

Here are some key points to consider once you decide if resistance bands are right for you:

• WARRANTY — Several manufacturers have a lifetime warranty, and with good reason. Most resistance bands are made from surgical grade tubing, which is very stretchy and very strong, but in the event that one breaks, being able to replace it free of charge is awesome.
• EFFICIENCY — Circuit trainers understand the need to be able to switch from one exercise to another quickly; That’s why most gyms with circuit rooms have everything set up in a circle for quick transitions. Look for resistance bands with carabiners or some kind of quick disconnect attachments like handles, door anchors, or ankle straps. This will allow for the addition or subtraction of more and/or heavier bands depending on the exercises.
• ATTACHED FILES — As mentioned in “Efficiency”, attachments are crucial. Bands are great, but a single tension band with a built-in handle has far fewer options than a handle with the ability to attach multiple sized bands at once. In addition, the removable cuffs make leg and core exercises very comfortable and natural. Lastly, a simple door anchor can open up a wide variety of possible new exercises.

I hope the information in this article has helped you in some way and at least made you an informed shopper when shopping for fitness equipment. However, I encourage you to keep researching, the Internet is full of videos, articles, etc. that can give you a great idea of ​​the possibilities that resistance bands offer.

High-intensity interval training (HIIT) has been shown to be one of the most effective exercise programs for weight loss. But can it also help the chiropractic patient?

What is HIIT?

HIIT is an exercise program that incorporates short bursts of intense exercise followed by slow exercise. Because it is so effective, people often see better results in much less time. For example, twenty minutes of HIIT can produce greater fat loss and more cardiovascular benefits than walking on a treadmill for forty-five minutes.

Does high intensity mean high impact?

Just because exercise is labeled high-intensity doesn’t mean it’s high-impact. HIIT routines can include chair exercises for those with weak or injured knees and ankles. Even if the person sits up, they would still be working all the major muscle groups and would receive the benefit of a good cardio workout.

How does this benefit the chiropractic patient?

HIIT benefits the chiropractic patient in many ways. First of all, it increases oxygen and circulation in the body. Second, develop a strong core. It also improves muscle tone and promotes fat loss. Correct posture is also emphasized to prevent injury and muscle strain. All of these things benefit the chiropractic patient by promoting good health and reducing pain.

Is HIIT just for aerobics?

No, it can be easily adapted to any exercise program. For example, if a person has a walking routine, he can incorporate high-intensity intervals. You can start at a comfortable pace for 2 minutes and then walk at a faster pace for 1 minute. They would then go back to a comfortable pace for 1 minute and increase again. This would triple the benefits they receive from the same walk for the same amount of time. This method would also work for swimming, biking, or walking. The key is to incorporate short bursts of high intensity into what you’re already doing.

What about weight loss?

Excess weight puts enormous pressure on the spine and joints. Weight loss is often recommended to reduce this tension and relieve pain. Losing weight can also reverse many underlying conditions, such as metabolic syndrome, high cholesterol and triglyceride levels.

Numerous studies have compared steady-rate cardio to HIIT for weight loss. Canadian researchers from Université Laval concluded that after a 15-week study, subjects who performed high-intensity interval exercise lost significantly more body fat than those who did cardio at a steady pace. Therefore, it is a powerful ally for any weight loss program.

High-intensity interval training is accessible to people of all fitness levels. As always, a person should consult with their physician or chiropractor before beginning any exercise program. They can help you find a program that is appropriate for your current level of fitness. In a very short time, you will see great results from HIIT.

Start the New Year off with a cleanse! As a woman with PCOS, a PCOS cleanse can be very beneficial. By cleansing, you are detoxifying your body, which can help promote and enhance weight loss along with decreasing PCOS symptoms.

A PCOS cleanup has many advantages:

• Eliminates toxins and chemicals from your body
• Improve and increase your energy
• Reduces cravings for sugar and salt
• Promotes balance in your body.
• Weight loss begins!

Devote the first two to three weeks of the new year to the PCOS cleanse, which consists of lots of fruits and vegetables. An effective cleanse will not include alcohol, caffeine, meat, or dairy products. Three times a day, before each meal, you will mix one to two tablespoons of apple cider vinegar with a quarter cup of drinking water. Apple cider vinegar has countless health and wellness benefits; It is especially effective in aiding in proper digestion, weight loss, and promoting clear, healthy-looking skin.

A PCOS cleanse should consist of foods that are natural, with no added sugar, no preservatives, and no additives. If you are going to eat peanut butter, it should be organic, as it has less sugar and does not contain hydrogenated oil or high fructose corn syrup. Keep your meals small and simple so your body can digest them easily. During the cleanse, your protein shouldn’t come from meat, but from nuts, beans, or occasionally eggs.

Polycystic Ovarian Syndrome Cleanse Sample Day:

Breakfast: peanut butter apple with apple cider vinegar drink

Snack: ½ avocado

Lunch: Mixed Green Salad with lemon juice (no creamy dressings) with apple cider vinegar drink

Snack: Small handful of raw walnuts

Dinner: Asian Stir Fry Vegetables (bok choy, Swiss chard, sprouts) with apple cider vinegar drink

Being overweight with PCOS can increase the severity of your symptoms. If you are trying to conceive, it can also make it more difficult. By losing just 5% of your body weight, you are dramatically increasing the chance of being able to conceive naturally. A PCOS cleanse can help you achieve that goal along with boosting your weight loss, if you need to lose more weight to get into a healthy range, a cleanse is a great foundation.

The first two to four days of this PCOS cleanse can be the most difficult, as your body may be experiencing caffeine or sugar withdrawal, which could lead to a headache. After the first few days, you’ll start to have more energy, sleep better, and start losing weight! Commit to sticking with the PCOS cleanse for at least fourteen days, preferably twenty-one to see optimal results before moving on to a healthy PCOS diet.

Recently, everyone in the exercise and fitness industry seems to be talking about core strengthening. The core of your body, the area around your trunk and pelvis, is where your center of gravity is. It is the nexus of all the movements of your body. A strong core gives you:

oGreater protection and reinforcement for the back.

o Controlled movements, especially when reacting to changes in direction.

oA solid foundation for all body movements.

o Better posture.

The main muscles involved in core stability are the deep muscles of the abdomen and lower back, the glutes, and the muscles around the hips and pelvis. Core stabilization helps you learn to use these inner muscles before you start any other movement, so your spine is tight and your subsequent movements are smoother and more coordinated.
Why is kernel stability so important?

As chiropractors, we tell our patients over and over again that all parts of your body are connected, either directly or indirectly. This connection is called the kinetic chain. Its trunk (core) is where the kinetic chains meet. A weak link in one part of the kinetic chain can cause pain or injury in another part. Strengthening your core gives your entire kinetic chain greater stability and power as you move. This leads to a decrease or prevention of low back pain; decreased chance of injury; increased strength and power for all activities; and greater confidence form greater strength and better balance.
How can I increase my core strength?

Core stabilization exercises are easy to do and can be done almost anywhere with little to no equipment. It’s more important that core-strengthening exercises be done well than that many of them are done. It’s a good idea to have a trained professional (chiropractor, physical therapist, strength and conditioning specialist, or personal trainer) check that he’s using the correct muscles during each exercise.

Here are some simple exercises:

Transverse contraction of the abdomen:
Contract your belly, imagining that you are pulling your navel in toward your spine. Hold for 5 to 10 seconds and then relax. Repeat until your muscles are fatigued, and then add an additional repetition each day. You can do this exercise at work, while driving, or while standing in line at the grocery store, and no one will know.

Bridge:

Lie on your back with your knees bent and your feet flat on the floor. Draw your navel toward your spine, then lift your hips off the floor until they’re in line with your knees. Hold for 5 to 10 seconds, then lower your hips. Repeat until tired and then add one repetition each day.

prone plank:

Lie on your stomach and then balance on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.

Quadruped:

Start on your hands and knees. Keep one arm straight and extend the opposite leg behind you at the same time. Hold for 2 seconds and then repeat on the other side. Repeat until tired and then add one repetition per day.

Stability Balls:

Basic exercises can be improved by performing them on large exercise balls. The challenge of balancing on the ball makes your body use the deep muscles attached to the spine more effectively. It also makes exercises more fun and adds variety to your workout. Other basic tools to improve training include: BOSU (Both Sides Up) platforms; oscillating and tilting boards; foam rollers; dyne discs; and foam mats. Try taking your usual weight lifting routine and doing it on one of these machines. You will surely notice the difference!

Core strengthening should be the most important part of your workout. It should be done at least three times a week. You should focus on replicating the activities you do on a daily basis. Remember, just as a house is only as strong as the foundation it is built on, your body is only as strong as its core.

References:

Berg, Kris, EdD.”Integral Training for Sport: Implications for Strength and Conditioning
Professional.” Strength and Conditioning Journal, October 2006: 10-18.

Brown, Todd D. “Getting to the Heart of the Matter.” Strength and Conditioning Magazine, February. 2006: 50-53.

Hanson, Holly. “On a Roll: Balls are becoming popular additions to liven up training.” Milwaukee Journal Sentinel, August. 25, 2002: 8L.

Kelly, Lance, MPT, ATC. “Strengthening your core.” Hughston Health Alert. Available at: http://www.hughston.com/hha/a_15_2_3.htm