Video - Toning Exercises At Your Desk

While doing a few quick stretch and tone exercises at your desk won't replace your need to work out, you can help increase blood flow, improve flexibility and relieve stiffness, and prevent sitting-related pain by doing just some simple exercises such as these daily. She also gives a few other tips for getting in a bit of exercise throughout the workday when away from your desk as well. Give these a try, and you'll feel better and have more energy at the end of the day.

Office Workout Routine
Get a workout at work with our office fitness routine! Find more fitness videos at diet.com or own this video for less than a buck! Join Sarah from Diet.com as she demonstrates some easy exercise moves you can do while at the office. Learn how to ton...


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Benefits of The Exercise Ball

By now, you’ve probably seen an exercise ball.  They’re those things that look like giant playground balls that you see people rolling and stretching on at the gym.  If you’re like me, you’re probably hesitant about using one of these balls.  You may be worried about looking silly or can’t actually figure out how they work.  Well, next time you’re at the gym, why don’t you try one out?  You’ll probably find the benefits well worth it.

An exercise ball. (Photo credit: Wikipedia)

What most people consider to be the biggest benefit of using an exercise ball is its ability to strengthen your core muscles.  These are the muscles in your abs and back - the muscles you work so hard to tone up with crunches.  When you do exercises on a ball, your abdominal and back muscles are constantly working to make adjustments and keep you balanced.  Unlike traditional exercises, the ball works the muscles on the front and back of your body at the same time, promoting a more balanced and healthy physique.  Even if you’re targeting a different area, your core muscles are still getting exercise.  Plus, there are tons of exercises you can do on a ball that focus on strengthening and toning these muscles even more. 

If you slump at a desk all day and find that your back, neck, and shoulders are sore at night, you can definitely benefit from an exercise ball.  By toning your core muscles, exercise balls can do wonders for your posture.  When your core is toned, the muscles keep working after you’re done working out, helping you sit up straight.  You can get this benefit even without working out by replacing your desk chair with an exercise ball.  This way you to maintain proper posture to stay on the ball and work your core at the same time!  If you don’t think your workplace will allow you to sit on an exercise ball at your desk, they make exercise ball chairs that provide the same benefit with a more professional look.

Executive Ball chair (Photo credit: FunnyBiz)

Have you had a previous injury to your back, knee or hip?  Do you worry about exercising because it might aggravate your condition?  An exercise ball can help.  The ball can be used to support your body while you stretch or build muscles.  Those with back injuries may even be able to find some relief from pain by lying on the ball and gently stretching the back muscles and vertebrae.  These balls are so good for helping relieve strain and preventing future injury, they’re often used by physical therapists for back rehabilitating back injuries.

If you find it hard to bend, move, and even touch your toes, an exercise ball can help you improve your flexibility.  It can help you stretch yourself farther, but it can also provide support so you can stretch certain muscles more safely.  Their ability to help stretch you out is one of the biggest reasons physical therapists swear by these balls.

Exercise balls can provide great benefits for those suffering from "sitting disease," and slowly becoming crippled by a sedentary lifestyle. Use one in your workouts, at your desk, and at home, and you'll reap the benefits over time, with more flexibility and strength, and less pain.


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Four Exercises You Can Do at Your Desk

A sedentary person, or "typical couch potato." (Photo credit: Wikipedia)

Today's sedentary lifestyle causes more health problems than most people realize, or can even imagine. Sedentary lifestyles have been linked to dozens of obesity-related diseases and health problems, and it's no wonder why. It has been a fairly recent development in human history that many of us sit at desks all day and aren’t up and about performing physical activity. 
The human body wasn’t designed to just sit around, which is partially why obesity and other health concerns related to physical activity have become such a problem.  The good news is, being strapped to a desk all day doesn’t mean you can’t perform activities to stay healthy.  Here are 4 great exercises you can do to stay active without leaving the comfort of your cubicle. 

Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often.  And it's not necessary (or even best) to elevate it for 20-30 minutes at a time, as conventional exercise "wisdom" would have you believe.  If you have 5 minutes free during the day, that’s enough to get the blood pumping.  Here’s a great way to get your blood moving without having to leave your chair.  First, pump your arms up and down above your head for 30 seconds.  Next, then tap your feet rapidly back and forth like you’re trying to run in place.  Now alternate these back and forth for about 5 minutes. 

Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk all day and type.  It can help relieve stress from the repeated actions.  Here are some wrist and arm stretches that can be done quickly and easily.  First extend your arm in front of you with your wrist bent back so your palm is facing out.  Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out.  After repeating this exercise with both arms, press your palms firmly together in front of you.  Be sure to keep your elbows bent and lifted.  Bend your wrists back and forth, pushing gently with your hands.

Leg Lifts
Constantly staying in the same position all day, whether sitting or standing can be damaging to your legs.  This simple exercise will help increase leg circulation and improve the health of your legs.  While sitting in your chair, simply extend one leg until it is straight.  Hold, the return it back to the floor.  Continue this exercise for a few minutes, alternating legs.  Lift one leg a few inches off the floor while keeping your knees bent.  Again, you should hold and release, then repeat for a few minutes with both legs.

Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back.  The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration.  Just make sure you use proper posture throughout the day.  Sitting straight up in your chair all day without slouching can cause long term relief of pain.  If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Repeat several times.  Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body. Do this several times on both sides.

While these exercises aren’t going to give you a killer body, they will help you feel better, relieve and prevent pain, and help improve your blood flow.

Video - Relaxing Yogalates Workout - Segment 1

This relaxing workout combines the core-focused principles of Pilates with the toning and stretching benefits of Yoga. This is the first segment in a 7-part series, so the first 5 minutes or so provide an introduction to the method and the contents of the series, and then she will segue into the warmup. This segment will teach you the proper breathing methods integrating both Yoga and Pilates techniques, and stretch and warm up the muscles you will be using during the workout. Be sure to check back next week for the abs segment! 

And if you just can't wait, you can also find the full DVD below the video below.

Yogalates Workout_1
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...


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Yoga Or Pilates? Try Yogilates

Not sure about which to try, Yoga or Pilates? Why not try a fusion of the two called Yogalates (also spelled Yogilates)? As more and more people practice yoga, fitness experts and enthusiasts are finding ways to westernize it and make it more valuable or interesting to the general public - and this is an offshoot of that movement.

What is Yogalates?

Yogalates is a blend of yoga and Pilates created by certified Pilate’s instructor and personal trainer Jonathan Urla in 1997.

(Photo credit: Wikipedia)

Yoga is an eastern Indian practice developed centuries ago that focuses on strength, flexibility, and often spirituality. Yoga has been modified and adapted to various beliefs so there are now many different types of yoga. Some focus more on breath while others focus on heat and detoxification, while others focus on toning and flexibility.

Joseph Pilates, a German athlete who struggled with health problems created Pilates based on his belief that a strong core was the key to health and vitality. Pilates focuses on building strength in the deep muscles of your body's core.

Yogilates or yogalates is a natural blend of yoga poses and Pilates’ focus on a strong core.

Who Would Benefit from Yogalates?

The truth is that just about anyone can benefit from a yogalates program. The key is finding an instructor that works well for you. If you want to experience the benefits of yoga while also the amazing posture and strong core muscles that Pilates helps develop then it’s a good program to consider. It will also help you tone your muscles; improve your posture and burn calories and fat.

(Photo credit: Wikipedia)

Is There Any Special Equipment or Skill Required?

While traditional Pilates classes do require special equipment, a yogalates class is often performed on a simple yoga mat. There’s no special equipment required. You can find yogalates classes at yoga studios, Pilates studios and at most gyms and fitness centers. Your local community center may even have a class you can take.

What to Expect from a Yogalates Workout

Most yogalates classes are about sixty to ninety minutes long. Some studios are heated which facilitates blood flow and calorie burning. Most often you’ll have soothing music in the background while your instructor guides you through progressively challenging exercises and poses.

If you’re already familiar with yoga poses like downward dog you’ll have a head start but don’t feel like that is necessary. Most yoga studios and gyms offer beginner yoga and yogalates classes. They welcome new students and will work with you to learn proper form. If you’re unsure, consider checking out some DVDs or online videos which demonstrate the method, and see if it is something you would like to try before signing up for a class.

Yogalates Videos:
   

Improving Your Core With Pilates & Yoga

If you’re like me, you’re probably not a really big fan of sit ups and crunches.  They’re awkward, show mediocre results, and if your don’t do them properly, they can cause severe strain to your neck and back - something I can't risk, with my history of back problems.  But if you want strong, toned abs, you have to do crunches, right?  That used to be true, but now you have several options that don’t involve any stressful, painful crunches.  You can use Yoga, Pilates, or both to have sleek, toned abs, plus strong back muscles and a totally healthy overall physique.

Yoga (Photo credit: ScotiaProductions)

Yoga operates on several levels to help tone your abs, along with the rest of your body.  The basic concept of Yoga is to hold yourself in specific poses.  Holding these poses requires maintaining a correct posture.  Just being in a good posture can strengthen your abdominal muscles.  They are part of the core muscles that help you achieve and maintain proper posture.  Even though you can’t feel it, these muscles are constantly making tiny adjustments and getting a great workout. 

In Yoga, the poses are held for extended periods of time.  Slow even movements and long poses give your core muscles an even better workout and help develop stamina through muscle strength.  You’ll probably be able to notice a visible difference in your abs, but even if you can’t, you’ll know they’re stronger when you can maintain better balance for longer periods of time.

Another major part of Yoga is focused deep breathing that allows your body to relax as you hold the poses.  This deep breathing involves using your abdominal muscles instead of your shoulders to help inhale and exhale.  In addition to your abs helping you maintain balance, you also exercise them even more simply by breathing.

Pilates (Photo credit: Wikipedia)

Pilates is similar to your abs with the benefits it offers.  Pilates requires use of your abdominal muscles for proper posture and for breathing, just as Yoga does; however, instead of remaining stable, you move your arms and legs around while (usually) keeping the core stationary.  This is actually just as beneficial for your abs because you have to use them to keep your body still while your arms and legs are in motion.  Natural movement would have your torso move, but your abs and back muscles must work to keep it stable.

Even though Yoga and Pilates are constantly working your abdominal muscles throughout the workout, there are also specific exercises you can do to target these areas, especially in Pilates.  These will give you the extra boost you need for more drastic results, if desired.

Neither Yoga or Pilates can be learned overnight; however, once you begin to master one of both or these arts, you will get an abs workout like never before without even thinking about crunches.  And they're also a lot of fun!  

Click here to check out some fun resources to learn Yoga and Pilates in your own home.

And check back later this week for some fun Yoga and Pilates workouts!

Video - The Truth About Getting Flat Abs

This short interview with Mike Geary, fitness expert and author of "The Truth About Abs" dispels some myths about ab exercises and what it really takes to get flat abs. The reason we like Mike's approach is that, rather than focusing on crunches or other specific ab exercises, he takes a whole-body view, which is much more effective, efficient, and rewarding. Eating the proper foods in the right amounts, and getting regular exercise in a variety of activities and intensity levels, are much more important (and successful) than doing a bunch of situps.

To learn more about Mike's holistic approach, watch the video, and if you want to learn more, check out the resources below:

Mike Geary Interview - Truth About Abs (part 1)
gwnn.me Jackie from Girlwithnoname.com sits down for an informative chat with Mike Geary, author of "The Truth About Six Pack Abs" and "The Fat Burning Kitchen" (and the guy she credits with helping her get her six pack abs). For More Information: gw...


Click Here to Learn More About Abdominal Fat & How It Affects Your Health.... 


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