10 Minute Morning Workout

3 Yoga Poses to Reduce Stubborn Belly Fat

Yoga is beneficial in many ways, and these three yoga poses to reduce stubborn belly fat can help stretch your body and clear your mind.

Using yoga to relax and meditate has long been accepted. The ability to strengthen and tone your body doing these exercises is overlooked but is still very effective.

Tadasana, or Mountain Pose

This pose is a good starting pose, as it gets the blood circulating better and prepares you for the poses that help get rid of belly fat.

This pose begins in a standing position, with feet flat, heels spread and big toes touching each other. Stretch your hands in front of you and touch the palms together. Next, take a deep breath and stretch your spine.

Raise joined hands above your head, stretching as much as possible. Next, stand on toes and point your eyes to the ceiling. Hold pose for 20 to 30 seconds. Take another deep breath and relax to the floor while exhaling.

Ushtrasana, or Camel Pose

This pose includes a backward stretch that tones the abdominal muscles. That helps reduce fat in that area as well. First, sit in Vajrasana, or the Thunderbolt pose. This pose is when you sit with knees together in front of you and feet tucked under your buttocks.

Next, lift your body so your entire weight is resting on your knees and your heels should be perpendicular to the ground. Take a deep breath and arch your back. Reach behind your back and attempt to hold your ankles.

Tilt your head backward and stretch. Hold the pose for 30 seconds. Exhale, relax and return to Vajrasana. Repeat this pose five times. These are the initial recommendations. It is a good idea to work toward holding the pose for 60 seconds each time and to repeat the pose 30 times.

Utanpadasana, or Raised Foot Pose

In addition to your stubborn belly fat, this pose helps the hips and thighs as well. For those struggling with pregnancy weight that has not yet come off, this pose will be extremely helpful. First, Lie on your back, flat on the floor. Put hands on either side of your body, palms toward the floor.

Next, take a deep breath and tilt your back and bring the back of your head to rest on the floor. Raise your legs to make a 45-degree angle with the floor. Breathe normally throughout. Hold the pose for 15 to 30 seconds. After that period, raise your legs so they make a 90-degree angle to the floor. Hold 15 to 30 seconds, then relax. Repeat 10 times.

Using these three poses is a good start to getting rid of belly fat, toning the body and relaxing the mind. However, there are other poses that can be incorporated into your routine if these get boring or stop being a challenge. Practice these poses and get comfortable, then rotate in others to give yourself a challenge and keep reducing your belly fat.

Source:www.healthyfoodhouse.com/3-yoga-poses-to-reduce-stubborn-belly-fat/

How To Stretch After A Run

Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.

These stretches from physiotherapist Sammy Margo are best done after exercising, when your muscles are warm and more elastic.

Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.

You should not feel any pain when doing these exercises. If you do, stop and seek medical advice.

Hip flexor stretch – hold for 15 seconds

Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.

Thigh stretch – hold for 15 seconds

Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching. Avoid leaning forwards or to the side. Repeat with the other leg.

Tip: place a hand on a wall or bench for balance

Hamstring stretch – hold for 15 seconds

Stand with your right leg just in front of the other and your hands on your hips. Keeping your right leg straight and toes pointing up, bend your left leg. Bend towards your right leg, keeping your back straight. Repeat with the other leg.

ITB (iliotibial band) stretch – hold for 15 seconds

To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip. Repeat with the other leg.

Calf stretch – hold for 15 seconds

Step your right leg forward. Bend your front leg and keep your back leg straight. Both feet should point forwards. Push your left heel into the ground, keeping your left leg straight. You should feel the stretch at the back of your left leg, below the knee. Repeat with the other leg.

Lower back stretch – hold for 15 seconds

Lie on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then pull both knees to your chest and hold for up to 15 seconds. 

Buttock stretch – hold for 15 seconds

Lie on your back with your knees bent and both feet flat on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.

Source:nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx

5 Easy Ways to Start the Day Right

Not everyone is a morning person. Yet if you want to breeze through your (great) day, it helps to start off with a streamlined, successful morning. Get your mind and body in a good place, and the world is your oyster. It’s only going up from here. 

Plan the Night Before
If you want to greet the day feeling relaxed and in-control, do your homework. Create your to-do-list and breakfast menu before you hit the sheets. Taking 15 minutes to get organized in the evening can save you a 30 minute crisis in the morning (Where are my keys? That shirt is dirty—really?) ... plus grant you invaluable serenity, so you can focus on bigger things. 

Fuel Right
What you put into your body when it’s waking up sets the tone for the next 24 hours. Now is a great time to choose quality protein (whey protein powder, eggs, Greek yogurt), healthy fats (avocado, olive oil), and complex carbs (whole-grain waffles, oatmeal). Chow down. 

Drink Up 
While you get your zzz's, your body loses water. Wake up and replenish with fluids stat. Choose something natural like spring water or ZICO Premium Coconut Water, which will keep you hydrated with five electrolytes: magnesium, sodium, phosphorus, calcium, and as much potassium as a banana. ZICO’s natural flavor is never sweetened, but it tastes refreshing and is just sweet enough.. 

Get in the Habit 
Routines save time and energy—you won’t have to stress to figure out what to do next. If you know your morning goes something like: meditate/drink coffee/run/blend smoothie/shower/shave/brush/floss/iron ... you can free your mind to focus and plan for the day ahead.

Get Introspective 
Does morning meditation sound ... sleepy? Even a few minutes of meditation deeply stimulates the brain, allowing you to clear distractions from your mind and center your mental energy. Set the timer for three minutes, and start there. Focus on your breath, and when your attention wanders, as it will, gently bring it back. A three-minute respite from the onslaught of your busy mind is a glorious thing. 

Now go, tackle your day. Live it up.

Source: menshealth.com/health/zico?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_276477&cid=partner_zergnet

Stretch Away Tension At Your Desk

Daily stretches can ease fatigue, tension and body pain. 

Try the following daily exercises:

Reach up to the sky - when used with correct breathing this movement can improve circulation, body and mind.

Press the feet into the floor, inhale deeply through the nose and lift your arms above your head and reach upwards. Exhale and lower your arms back to starting position. Repeat.

Arm stretch - great for stretching your back and reducing slouching.

Bring your arms behind your back or chair and interlock fingers. Try to straighten your elbows and hold for one minute. Make sure you breath gently through your nose. To enhance the stretch, take your neck slightly forward. Repeat through out the day if you feel tension in your back.