It may seem like stronger arms and shoulders are just for display, but they are not. Strengthening these muscles can help you move luggage while traveling, push doors open or pull them shut, or even pick up children or grandchildren. Perhaps you want to protect against bone loss or have an easier time swinging a pickleball racket. Whatever your goals are, strengthening your arms and shoulders can help you out.

For many years, dumbbells have been the go-to weight options for strengthening arms, shoulders, chest, back, and more. People still use dumbbells every day; just go to the gym and you’ll see them in action. Switching to a resistance or elastic band provides a more unique challenge for your muscles. Plus, you can use them whether you have a gym membership or not. 

Using a resistance band can help increase range of motion and resistance throughout the exercises you do. Dumbbells provide constant resistance, meaning the tension doesn’t change at any point during the exercise. Resistance bands offer variable resistance, so the level of difficulty varies depending on where you are in the given exercise. The more you stretch, the more tension your muscles have to overcome. If you are ready to test the waters of resistance and strengthen your arms and shoulders, engage in the following exercises. Just make sure that you do a quick five-minute warm-up before you start the exercises.

Banded Push-Up

Begin in a kneeling position on the floor, gripping both ends of the resistance band. Bring it over your head and behind your back, ensuring it is secure against your upper back. Place your hands flat on the floor in front of you so that they are directly beneath your shoulders. You can engage in kneeling push-ups, or extend your feet back to do regular push-ups. Once you step your feet back and enter a high plank position, you can begin your push-ups. Make sure to keep your elbows close to your body and core tight as you lower down. Engage your chest, shoulders, and triceps to press back up. Complete three sets of 10-12 reps. 

Overhead Tricep Extension

Start in a standing position and open the resistance band into a large loop. Step both feet on the bottom half, so that the band is under the arches of your feet. Grip the upper part of the band, keeping your hands together near your chest and palms facing forward. From here, press the band straight overhead. Slowly lower your hands behind your head until your forearms are parallel to the ground. Engage your triceps to straighten your arms, keeping your elbows close to the side of your head throughout. Complete three sets of 10-12 reps. 

Steeple Press

Start in a standing position just as you did in the previous exercise. Grip the upper half of the band in each hand, facing your palms up. Flip your palms down to roll the band around your hands. The more times you roll your hands around the band, the greater the resistance will be. Bring your hands together in a prayer position in the center of your chest. Keep your palms together as you press your arms overhead until they are fully extended. Pause for a second before returning them to the starting position. Complete three sets of 10-12 reps. 

Bow And Arrow

Begin in a standing position, holding the resistance band in front of your chest at shoulder height. Extend your arms out in front of you and keep your palms facing the floor, holding one end of the resistance band in each hand. Keep your right arm extended as you pull your left elbow straight back, squeezing your trap and lat. Hold and then release back to the starting position. Complete 10-12 reps and then switch sides. Complete a total of three sets, 10-12 reps per side.

Standing Bear Hugs

Stand up straight with your feet shoulder-width apart. Grab both ends of the resistance band and bring it over your head and behind your back. Secure the band against your upper back just under your shoulder blades. Extend your arms out to the sides and then press your arms forward and around an imaginary tree. Keep your palms facing down and elbows slightly bent throughout the exercise. Return to the starting position. Complete three sets of 10-12 reps.

SHARE:

The post These Resistance Band Exercises Can Strengthen Your Shoulders appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

What do people focus on when they hit the gym? Legs, back, chest, arms, shoulders, and cardio, which is often an afterthought. What shouldn’t feel like a chore or an afterthought is working on your core strength. Maintaining a strong core is essential for most of the movements you do with your body. Without a strong core, you become more prone to falls, back pain, and your range of motion decreases. And you have to work on all of your major back muscles, pelvic floor, glutes, and abs to strengthen your entire core. 

Your core accounts for a lot of muscles that you may not consider to be core muscles. The abdominal, hips, back, butt, and legs are all core muscle groups. Working all of these muscles will help strengthen your entire core. Your core can help stabilize your pelvis and spine, so a weak core makes you more prone to back injuries, general back pain, and pelvis misalignment issues. If you have difficulty doing core stability moves, including planks, glute bridges, or dead bugs, then you know your core is weak. Check out the following beginner-friendly exercises to strengthen your core muscles. 

Stir The Pot

This is a dynamic variation of the plank and it works more core muscles in a shorter amount of time. It activates the same core muscles as a plank, only it incorporates movement, so you pass the workload to various core muscle groups. You will need an exercise ball for this exercise. Begin in an elbow plank by placing your forearms on the ball and feet extended behind you. Keep your core strong and don’t let your hips sag. Use your arms to roll the ball in small, controlled circles. Do five clockwise and five counterclockwise to complete one set, rest, and then complete two more sets to fulfill three. 

Clamshell

The clamshell aims to strengthen your hip muscles and pelvic floor by engaging the inner and outer thighs. This is a great move for runners because a lot of ankle and knee alignment comes from a stabilized pelvis and hips. Lie on your left side, stacking your right leg on top of your left. Bend your knees so that they are at a 45-degree angle and keep your feet in line with your hips. Rest your head on your left hand, which you prop up by resting your left elbow on the ground. Engage your lower abdomen by drawing your belly button in toward your spine. Raise your right knee as high as you can, but don’t shift your hips or pelvis and keep your left leg on the ground. Hold for one second and then return to the starting position. Complete a total of 10 reps and then switch sides. Complete a total of three sets of 10 reps per leg. 

Dead Bug Crunch

This is a slow-paced core exercise that calls for your constant engagement throughout. It activates both the transverse abdominis and builds spinal stability. Lie flat on your back with your knees bent at a 90-degree angle stacked right over your hips. Make sure your shins are parallel to the floor and extend your arms toward the ceiling. Reach your right arm next to your ear, hovering it above the floor, as you extend your left leg out and down toward the floor, stopping about six inches above the ground. Engage your lower abdomen and glue your lower back to the floor. Return to the starting position and then alternate. Continue alternating for 30 seconds, rest for a minute, and then complete two more sets.

Bear Hold

Think of this like a traditional plank pose, only the pressure is much less on your lower back. A lot of HIIT and barre class instructors incorporate this into their workouts because it activates stabilizers that support the lower back. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Keep your spine neutral and core engaged as you lift yourself off the ground in a controlled manner. Only your hands and toes should be on the ground. Engage your abdomen, chest, and glutes, holding the pose for 15-30 seconds. Try to work your way up to a minute as you get stronger. 

V-Ups

The V-up is a simple movement, but challenging to pull off. It works your entire rectus abdominis, the core muscles that go from your pubic bone to your sternum. Lie flat on your back with your arms and legs extended and resting on the floor. In a fluid motion, reach your arms up and bring your toes to meet your hands in a “V” shape. Return to the starting position and immediately repeat, continuing until you complete 10-12 reps. Complete a total of three sets. 

The Farmer’s Carry

A lot of people only focus on planks to increase core strength, but the core is so much more than your abdominal muscles. Some of the best core exercises are often the simplest, which is the case for the farmer’s carry. You will need two kettlebells, dumbbells, or weights for this exercise. Begin in a standing position with your feet hip-distance apart and the weights on either side of you. Keep your back straight as you squat down to pick up the weights and then stand back up, engaging your glutes and hamstrings to do so. Make sure that you feel balanced and that the weights are not too heavy. Hold the weights by your sides (about a few inches from your legs) and start walking. As you walk, maintain a neutral spine and drop your shoulders to lift your chest. Try to walk for 20 steps and then turn around to walk back. Repeat for a set number of steps or time limit and then stop to rest before repeating a couple more times.

SHARE:

The post Strengthen Your Core With 6 These Exercises appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

There will be no yoga snobbery here, people. Anyone with any level of flexibility is welcome to the calming workout known as yoga. There is an unfortunate misconception around this exercise, and it is that inflexible people cannot participate. Well, the good news is that you don’t have to touch your toes and you don’t have to execute a full split. No contortion necessary like you see on social media platforms!

Yoga is for everyone and you can ease your way into certain poses. Most poses have modified variations, so you can work your way up to the full version. This is also beneficial for anyone with limited range of motion that stems from injury. It can be scary to start slow because you want to be able to go full scorpion pose out of the gate. Don’t be discouraged by the non-Instagrammable appeal to these simple yoga poses. They are very effective and if you feel the stretch, then the pose is working. Practice makes perfect, so continue doing the following stretches and you may find yourself in an advanced yoga class soon enough!

The Forward Fold

An easy beginner pose is the forward fold, which is a toe-touching pose when you can fully complete it. Don’t be afraid of it, though, as the primary goal is to stretch your hamstrings and lower back. To begin, stand up straight with your arms by your sides and feet hip-distance apart. Take an inhale and raise your arms above overhead and then fold forward as you exhale, hinging at the hips. As you fold, make sure that you keep your back straight and stop when you feel a stretch in your hamstrings. You can place your hands on your thighs or shins, depending on how far you can comfortably fold. You can also put a chair in front of you and use it for support. The main thing to remember is to keep your back straight when you start out. Hold for 10 deep breaths and then release. 

Cat-Cow Pose

Great for spinal flexibility, cat-cow pose works to improve mobility in the spine. It looks very simple, but some people fail to do it correctly. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On an inhale, let your belly sink low and arch your lower back to move your tailbone toward the ceiling. Simultaneously, roll your shoulders back and lift your head up to direct your gaze in front of you. On an exhale, tuck your chin into your chest as you press into your hands and knees slightly to round your upper, middle, and lower back. Continue alternating between these two poses for 30 seconds. 

Downward Dog

Downward dog is one of the most common poses in yoga practices. It’s a great resting pose and beginners can modify it to fit their level of fitness or flexibility. The most important thing to remember is that you don’t want to round your back in this pose. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Push into your hands and lift your hips back and up as high as you can. Really spread your fingers, drop your shoulders, and widen your upper back. Slowly start to straighten your legs, aiming to keep your heels on the ground. If you can’t do that, simply bend your knees and drop your heels closer to the ground. You should feel a stretch in your hamstrings and feel openness in your back. Hold this pose for 10 deep breaths and then return to the starting position.

Plank Pose

The popular plank is both a pose in yoga sequences and a core burner in high-intensity workouts. You want to make yourself as straight as a stick in this pose, creating a straight line from your head to your heels. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Press your hands into the floor and engage your chest muscles as you step your feet back to enter a push-up position. This is the plank pose. Make sure to engage your glutes and core muscles, keeping your body straight. That means that your hips should not be sagging towards the floor! Start by holding this pose for 10-15 seconds and then resting. If you can go for 20-30 seconds, then you can go for that amount of time, so long as you don’t compromise your form. Gradually work your way up to 30-, 45-, or even 60-second planks.

Reclined Butterfly Pose

Great for releasing tightness in the inner thighs, reclined butterfly pose is quite relaxing, and a great way to end a yoga sequence. Begin in a seated position, bringing the soles of your feet together to enter a butterfly pose. Keep your back straight and sit here to get comfortable. Place a bolster or rolled up blanket behind you and lay back onto it. If the stretch along your inner thighs is too intense, put a pillow or two under each knee. Allow gravity to work its magic and relax into the stretch for as long as you need to.

SHARE:

The post 5 Yoga Poses For Inflexible People appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Low back pain is one of the most commonly treated conditions by physical therapists and chiropractors. Because of sedentary lifestyles, back and neck pain is more common than ever. Being in a seated position does not activate your core, and people don’t put in the work to strengthen their core. Not only does that contribute to weak balance and limited mobility, but it also reduces overall strength. 

Maintaining a strong core can allow for pain-free movement and everyday functional movements. A strong core may also improve posture, aid stability, and make you less prone to back pain. Most exercises or movements engage core muscles, so strengthening them can help you perform those exercises with the right form. Plus, having a strong core makes you less prone to injury doing all sorts of movements, from reaching to grab something on a high shelf or swinging a baseball bat. The following workout aims to keep your core strong, and you don’t need a gym to do them!

Plank

According to research, planking activates more of the abdominal muscles than most ab or core exercises do. Most people plank incorrectly, though, and you can read more about plank mistakes by clicking here. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower down to your elbows to place your forearms on the floor and step your feet back, maintaining a straight line from your head to your heels. Don’t let your hips sag and remain in this position for 30-45 seconds. Rest for one minute and complete two more rounds.

Side Plank

A lot of people do crunches, V-ups, or leg lifts to target their abs, but you also need to exercise the oblique muscles to maintain a strong core. Lie on your right side, stacking your left leg on top of your right. Place your elbow and forearm on the ground under your shoulder so that it is perpendicular to your body. Prop yourself up on your elbow and lift your hips off the ground by engaging your right oblique. You should still engage your entire core, though. Hold for 30 seconds and then repeat on the other side. Complete a total of three times per side. 

Hip Bridges 

This is a great at-home exercise that targets your back, but, and core muscles. It is necessary for functional strength, and helps to tone your booty as well. Lie flat on your back and bend your knees, planting your feet flat on the floor about six inches from your butt. Keep your arms by your sides, palms facing down. Engage your glutes and lower back muscles to lift your hips toward the ceiling, so that only your shoulders, head, arms, and feet remain grounded. Make sure to drop your shoulders away from your ears. Hold for one or two seconds at the top and then lower back down slowly. Complete three sets of 10 reps. 

Hip Abduction

Some people think of 1980s workout videos when they think of this exercise. Should you want to don the spandex and headband, please do so. Just make sure to do this exercise in a controlled way so that you don’t injure your hips or back. Lie flat on your right side and support your head with your right arm. Alternatively, you can rest on your elbow if that is more comfortable. Start with your left leg on top of your right and then lift your left leg up towards the ceiling. Ideally, bring your leg as high as you can, but don’t cause a spasm if it is too painful. Complete three sets of 10 reps on each leg. 

Bird Dogs

This exercise is all about core strength and stability. Many people find this exercise surprisingly difficult, so don’t approach it with the mentality that it will be a breeze. You should feel a few droplets of sweat by the time you finish the reps. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Keep your back straight and slowly extend your right arm out in front of you, while simultaneously extending your left leg behind you. Maintain a straight line from right finger tip to left foot, holding this position for a second before alternating to the other side. Continue alternative until you complete 10 reps per side, completing a total of three sets of 20.

SHARE:

The post 5 Core Exercises You Should Do Every Day appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Whether you are new to a gym or a regular member, overweight or underweight, doing plank exercises can improve core strength. The plank is one of the most thorough core exercises of all the core exercises. In theory, it is simple, but many people fail to execute it properly. If you do a plank correctly, you feel it working your glutes, abdominals, shoulders, chest, and even the pelvic floor.

The classic plank looks like the starting position for a push-up. People commonly perform forearm planks, especially if they have sensitive wrists. The best part about a plank is that you can activate various muscle groups in just 30-60 seconds. While traditional planks are great, there are ways to supercharge them. Doesn’t that sound great? Yes, yes it does.

Before we continue with great plank variations, it’s integral to avoid common mistakes when doing them. Click here to learn about things that you shouldn’t do during your planks. After you know what you shouldn’t do, follow the instructions in the plank variations below. Your core will thank you later. 

Plank Pulse

Begin in a high plank by putting your hands on the ground, stacking your shoulders over your wrists. Extend your legs back, engage your core, and lift your body up to a high plank. Slowly shift your body forward an inch, then back an inch, engaging your core the entire time. Continue to pulse back and forth for 30-60 seconds. 

Reverse Plank

Sit down on the ground with your legs extended out in front of you. Plant your hands on the ground about one foot behind your buttocks with your fingers facing your feet. Press through your hands and heels, engaging your glutes and your chest, and lift up and allow your head to fall back. Keep your body in a straight line and hold for a couple breaths. Return to the starting position and continue until you complete 10 reps. 

Spider-Man Plank

Feel the burn in your obliques and your abs when you perform this plank variation. Begin in a forearm plank position with your feet extended back and elbows on the ground beneath your shoulders. Pull your right knee toward the outside of your right elbow and then return it back behind you. Make sure to bring your knee out to the side, not between your arms. Repeat the same movement with the left leg. Start with 8-12 reps on each side and aim for 20 reps per side as you get stronger. 

High Plank To Forearm Plank

Start in a high plank position as described in the Plank Pulse variation. Make sure your hands are on the ground directly beneath your shoulders. Slowly lower your right elbow onto the ground, followed by your left elbow to end up in a forearm plank. Return to the high plank by pressing through one forearm at a timed placing your hands where your elbows used to be. Continue for 30-60 seconds, and increase your time as you get stronger. Make sure to not rock back and forth too much during this exercise. You should ideally keep your core tight and stable.

Plank Jacks

Start in a high plank position with your shoulders stacked over your wrists. Engage your pectoral and shoulder muscles and squeeze your hamstrings and glutes. Jump your feet out to the sides so that they are wider than your hands. Quickly jump them back to the starting position. Continue doing this in a quick motion until you complete 20 repetitions. Break for 30 seconds and then repeat two more times. 

Side Plank Hip Dips

Side planks are helpful for increasing oblique strength. Lie on your right side and place you right forearm on the ground, keeping your elbow just below your shoulder. Extend the legs out so that your body is in a line, stacking your left leg on top of your right. Engage your glutes and core and push up to raise your left hip toward the ceiling. Your body should come to a straight line position. You can keep your left arm on your side, or extend it up above to increase the difficulty. Slowly return to the starting position and repeat until you complete 10-12 reps. Switch sides and repeat. 

SHARE:

The post Your Core Will Thank You For These Plank Variations appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

People love them and people hate them, but planks are excellent exercises for testing true core strength. When performed correctly and actively, meaning you engage every muscle you can, planks neutralize the spine and work the entire body. According to fitness experts, intentionally bringing awareness and alignment to posture is one of the key’s to strength.

Brace yourselves, literally, because most people plank incorrectly. The plank is an isometric exercise that primarily targets the abdominals, hips, lower back, and arms. Many workouts incorporate them, often in the beginning and end. People who are new to planking do not execute the exercise correctly, though, so it does more harm than good. Without the knowledge of how to perform an active plank, people passively plank instead. 

The form of a passive plank looks similar to the form of an active plank, but it doesn’t feel like one. Passively planking not only does nothing to encourage strength, but it also increases the risk of injury. Like any exercise, the plank is pointless if you don’t do it correctly. Below, you’ll find a list of the five most common mistakes people make when planking. Make sure to avoid them, especially if you want to improve core strength.

Arching Your Back

Arching the lower back is perhaps the most common of the plank mistakes you’ll learn about in this article. The reason people arch their backs while doing planks is because it is a natural response as the core fatigues. The midsection starts to sag and the back falls out of alignment. It doesn’t cause immediate injury, but it puts stress on the lower back, which can lead to severe back pain over time. Additionally, arching the lower back reduces the core-strengthening benefits of the plank because you no longer engage the abdominals.

Lowering The Hips

The hips start to sag when the arm muscles and abdominals start to fatigue. Gravity does what it does, but it’s your responsibility to fight it if you want to improve strength. When you sink your hips toward the ground, the core muscles are less challenged and you also strain the lower back. Alternatively, some people hike their hips up to take the emphasis off the core. This can strain the shoulders and makes it a different exercise altogether. 

Looking Up

Moving your head around and looking up are two amateur moves that can negatively affect the positioning of a plank. Looking up at a mirror, clock, or to see if other people in the gym are impressed with your plank wreaks havoc on your form. In a proper plank, the body should be in a straight line from your head to your heels. Throwing the body out of alignment can cause soreness in the neck and upper back between the shoulder blades. 

Breath Holding

As with any exercise, it’s important to breathe, but so many people think that planking translates to breath holding. Failure to breathe during a plank can cause you to engage other muscles instead of your core muscles. This means that you won’t get the most out of your plank because you’ll be focusing on the wrong muscle groups. Use the breath as a constant and you’ll find that controlled breathing contributes to a more effective plank. 

Planking Too Long

Plank challenges are some of the most popular workout challenges on social media. Most of them start with short plank holds, but the planking time increases with each passing day or week, depending on the challenge. According to fitness experts, it’s not beneficial to hold a plank for eternity. In fact, holding a plank for minutes on end is not proper plank practice. Planking too long inevitably leads to bad form, including many of the previously mentioned mistakes. Performing any exercise with bad form is not good for the body, so release the plank hold if you feel that your form is suffering.

SHARE:

The post 5 Plank Mistakes That Make It Completely Ineffective appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Yoga is all about your core and flexibility, but mostly your core. Did we mention that it’s good for core? Because that’s exactly what it’s good for. Gyms are closed in most states, due to the pandemic, and exercising at home is more popular than ever. Since yoga is so easy to do in any location, you don’t have an excuse to avoid it!

People work from seated positions throughout the day, and back and neck pain has increased across the country as a result. When you strengthen your core with yoga, you can help relieve back and neck pain, and improve your posture. When you regularly engage in the following yoga poses, you’ll find that you correct your posture more often. Work that core with the seven yoga poses in this article!

Plank Pose

This is the go-to core-strengthening pose that never fails. It is more common in fitness programs, but it still belongs in many yoga sequences. To begin, get on your hands and knees in a tabletop position. Make sure that your hands are directly beneath your shoulders. Step your feet back into the plank position, engage your core and glutes, and remain in a straight line. Don’t round your back or shrug your shoulders. Stay in this pose for 30 seconds.

Chaturanga/Low Plank

This pose demands more core engagement than the previous plank pose. Chaturanga takes it up a notch by building strength in the forearms, triceps, and wrists. From the plank pose, lower your body down until you are only a couple inches off the floor. Keep your elbows close to your sides and focus on tightening your abs and glutes. Hold this pose for 30 seconds and then rest.

Side Plank

Unlike the previous two poses, this side plank works your obliques, but you also engage your shoulders, abs, and glutes. When you’re in this pose, the most important thing to remember is to lift your body up towards the ceiling to remain in a straight line and avoid sagging to the floor. From a plank position, shift your weight onto your right hand and roll onto the outside your right foot. Stack your left leg on top of your right leg. You can also stagger one foot behind the other if that is more comfortable. Extend your left arm upwards and turn your gaze to look up at the ceiling. Hold this pose for 30 seconds and then repeat on the left side.

Bird Dog Pose

Continue to strengthen your obliques while working your glutes, hamstrings, and shoulder muscles in this pose. Bird Dog pose is all about stability, so make sure to engage your core to avoid leaning side to side. Begin on your hands and knees in a tabletop position. Make sure hands are beneath your shoulders and your knees are beneath your hips. Lift your right leg back and keep it straight and parallel to the floor. Extend your left arm out and keep it parallel to the floor. Hold this pose for five deep breaths and return to the tabletop position. Repeat on the other side.

High Lunge

Train your core and practice stability in this high lunge pose. You may even find that you receive a beautiful stretch in your hip flexor. Start in a plank position. Bring your right foot to the inside of your right hand. Slowly but surely, engage your core and rise up, reaching your arms toward the ceiling. Make sure that your knee does not go over your toes; in fact, it should be directly above your toes. Stay here for five deep breaths and then repeat on the other leg.

Three-Legged Downward Dog

For this pose, you need to focus on tightening your abs, glutes and hamstrings. To get into downward dog, begin in a plank position. Stick your butt towards the ceiling and widen your shoulder blades. If you can straighten your legs then that is great, but your back needs to be flat. If you can’t straighten your legs, bend your knees slightly to allow for a flat back. Once you are here, extend your right leg up and back to be in line with your back and arms. Push your palms into the ground, engage your core, and keep your hamstring and gluteus muscle tight to hold that right leg up. Stay here for five breaths and then repeat on the left side.

Boat Pose

This balancing pose will force you to strengthen your core. While it can be difficult to balance on your butt at first, we have faith that you’ll get the hang of it and be holding this pose for days in no time. Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 30 seconds and then return to the starting position.

SHARE:

The post 7 Yoga Poses That Strengthen Your Core appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It can be difficult to tone your body if you aren’t targeting the right muscle groups or doing the right exercises. Some people go the gym for months, engaging in the same exercises without noticing any muscle definition or changes in strength. In order to transform the body and elevate your level of fitness, you need to perform exercises that burn calories and strengthen the body simultaneously. The following seven exercises will not be a waste of your time…trust us.

Plank

Anyone who has done a plank knows how long one minute can be. This exercise works to tone your glutes, back, arms, and core. Doing a plank for one minute every day is a great way to keep your core strong. If you can’t do a minute, do a plank challenge to work your way up to that time. To do a proper plank, start on your hands and knees in a tabletop position. Keep your hands on the ground below your shoulders, extend your legs back to have your toes on the ground, and hold this position for one minute, keeping your body in a straight line.

Squats

The humble squat works your body harder than you think it does. You’ll feel the burn the next day if you perform enough squats! In order to do a squat, start standing straight up with your feet shoulder-width apart. Keep your arms by your sides and begin by squatting down, keeping your back straight, chest up, and focus forward. You can extend your arms out as you squat, if you like. Make sure that your knees remain behind your toes. Once you are in a deep squat position, drive through your heels and engage your glutes to return to the starting position. Do three sets of 15 reps.

Push-Ups

Many people avoid push-ups because they are difficult to execute properly, but they assist in toning the body. Working your shoulders, chest, triceps, and abs, push-ups are necessary for turning flab into fab. Begin in the plank position (detailed above) and lower yourself down, keeping your elbows in and next to your sides, until you are hovering above the ground. Engage your chest and triceps and push back up to the starting position. Do three sets of 10 push-ups.

Lunges

Isolate all of your leg muscles by performing lunges! The lunge is the ultimate leg-toning exercise, and there are many variations. You can boost intensity by holding weights in each hand and performing the lunges. To start, stand straight up with your feet hip-distance apart. Step forward with your right leg and bend your knees, lowering your left knee toward the ground until it touches. Press back up to the starting position by engaging your quadriceps and glutes, but make sure your knee remains straight and doesn’t go out to the side. Repeat on the other leg and keep alternating until you have done 8-10 per leg. Do three sets of 8-10 per leg.

Superman Holds

This exercise focuses on muscle groups that don’t often receive enough attention. By engaging your spinal muscles, glutes, and hamstrings, you tone those areas and help to avoid injury. To perform the exercise, lie face down on the floor and extend your arms out over your head. Engaging your hamstrings and spinal muscles, lift your upper body and lower legs off the ground in a flying, superman-like position. Hold it for 30 seconds and then return to the starting position. Repeat two more times.

Cycling

Sorry, no photo or gif here. We had to throw in an aerobic exercise in the mix, but we chose cycling because you are guaranteed to break a sweat. Working to improve lower body strength and overall cardio, cycling is easy on the knees and encourages you to work harder. Make sure that you don’t pedal with your knees out to the sides; rather, they should face forward to engage your inner thighs. If you are new to cycling, enroll in a spin class to get pointers and pedal with people who are focused on burning calories. You’ll be sweating in no time!

Swimming

No photo or gif necessary for this exercise, either! We imagine that all of you can visualize swimming, which is an effective core-strengthening workout that engages all of your muscle groups. It is both a strengthening and an aerobic exercise that has numerous benefits, including blood pressure reduction and the improvement of aerobic capacity. Plus, swimming is fun!

SHARE:

The post 7 Exercises That Will Transform Your Body appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

When you see people with poor posture, you just want to give them a smack between their shoulder blades to stop slouching. Your mother was right when she told you to stand up straight! Not only does slouching dishonor the natural curve of the spine, but it can also make you appear that you lack confidence. We’ve got a secret, though, and it is that you can get rid of chronic back pain and counteract that urge to slouch with simple yoga poses.

Roll out that yoga mat and get ready to incorporate six poses into your daily routine. The whole point of this sequence is that it is designed for beginners, so anyone can do it. Just remember that it is all about elongating the spine, broadening the shoulders, lifting the chest, and rooting your body into the ground. And don’t go right back to slouching after you complete the sequence! Don’t let your hard work go to waste and be aware of standing straight whenever possible.

Mountain Pose

It’s beneficial to start with mountain pose because it requires you to stand up, and most people have difficulty standing up straight. This pose is more difficult than you think, but it works to improve vertical alignment. To begin, stand up straight on your yoga mat with your feet hip-distance apart and your arms by your sides. Don’t push your shoulders too far back to overcompensate for slouching; rather, stand up straight without leaning forwards or backwards, feeling symmetrical. Take 10 deep breaths in this pose.

Bridge Pose

Working to stretch the chest, neck, and spine, bridge pose helps to reduce stress and calm the mind. Start by lying flat on your back with your palms facing down by your sides. Bend your knees so that your heels are between three to six inches from your buttocks. Press the soles of your feet into the mat, engage your gluteus muscles, and lift your hips toward the ceiling. Interlock your fingers on the mat near your buttocks and keep your knees directly over your feet. Hold for 30 seconds.

Plank Pose

Strengthening your core is an integral part of maintaining good posture. Plank pose will definitely let you know what muscle groups you need to strengthen. Start on your hands and knees in a tabletop position, with your hands directly underneath your shoulders and your knees under your hips. Press into the mat with your hands and step your feet back to enter plank pose. Engage your abdomen, chest, and gluteus muscles to remain in a straight line. Do not let your head drop or your buttocks sag. Start out holding the pose for 20 seconds and gradually work your way up to one minute as the weeks go by.

Cow Face Pose

If you sit at your desk all day then you need this pose in your life. Working to correct poor posture, this can be done at the desk, at home, or even on a park bench. Sit on a chair and ground both of your feet. Lift your right arm up towards the ceiling and bend at the elbow to bring your hand between your shoulder blades. Bring your left arm by your left side, bend at the elbow, and reach your left hand towards your right hand between your shoulder blades. Try to clasp your hands, but do not force yourself to experience discomfort. You can use a towel to bridge the gap if needed. Hold this pose for 30 seconds and then switch sides to repeat.

Downward Facing Dog

While this is a basic yoga pose, it is the pose that is most frequently performed incorrectly. Begin in plank pose and slowly lift your hips up and back towards your heels. Straighten your knees without locking them back and press your hands firmly into the floor. Widen your shoulder blades and keep your head between your shoulders. It’s important to maintain a gentle arch in the spine, so don’t round your back just to put your heels on the ground. You can have your toes on the mat with your knees bent and maintain correct posture. Hold this pose for one minutes, breathing deeply throughout.

Warrior Pose

You need to be proud and confident, like a warrior, to maintain good posture. Warrior one pose is the pose that can help you achieve this. From downward facing dog pose, bring your right knee between your hands and place your foot on the mat. Turn your back foot out and slowly rise up while reaching your hands toward the sky. Lift your chest away from the pelvis and hold this pose, feeling the stretch along the front of your hip up to your shoulders. Hold this pose for 30 seconds and repeat on the other side.

SHARE:

The post 6 Yoga Poses To Correct Poor Posture appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

With summer just around the corner, it is time to start toning your body so you can confidently strut your stuff on beach days. Who has hours upon hours to do cardiovascular exercises every week, though? Even though walking 30 minutes a day is extremely beneficial and can promote weight loss, it may not get you where you want to be by summertime.

We advocate resistance training in conjunction with mild cardio workouts every week to accelerate your weight loss journey. Not only does this type of workout help you burn fat, but it also helps you tone your body and build a little muscle. While resistance training and cardio are beneficial, it is also essential to consume a healthy diet alongside your workouts. You can’t out exercise poor eating habits, so try and focus on plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to have the best results.

What Is Resistance Training?

Resistance training involves exercises that have you working against some force, which resists your movement. The most popular type of resistance training is weightlifting, but you don’t have to lift weights to train with resistance. Many bodyweight exercises or movements in water are commonly involved in resistance training programs.

The following exercises have video demonstrations to help you perform them correctly. The best part about these exercises is that you can do them anywhere.

The Burpee

Burpees work out all of the primary muscle groups and cause your heart to pump blood faster than normal. They help you burn off more belly fat than doing lots of cardio.

Bodyweight Squats

Squats are very simple exercises that help you tone your gluteus muscles, quadriceps, and hamstrings. They are easy to do incorrectly, so make sure you are doing them with correct form. You can increase intensity by holding dumbbells.

Pull-Ups

You’re a big kid now! Bad jokes aside, pull-ups help to tone your back. Since they can be hard to do correctly right out the gate, here is a modified pull up that is very easy to do.

Lunges

Lunges work to tighten your hamstrings and buttocks. If you experience knee pain while you are doing this exercise, you can do the glute bridge, which is the video below the lunge video.

The Skater

This exercise is going to get your blood pumping! It helps increase your balance and works to strengthen your inner thighs.

Push-Ups

You can begin sculpting your chest and shoulders by doing push-ups every day. Because you are supporting yourself the whole time, push-ups also help to strengthen your core.

The Plank

Planks are amazing for engaging all of your muscle groups, provided you are doing them correctly. It works your abdominal muscles and some people find that it alleviates back pain.

SHARE:

The post 7 Exercises That Help You Burn Fat Without Running appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.