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7 Things That Happen When You Do Planks Every Day

These days one of the most popular and simple exercises that can be considered a full workout, is the plank exercise. It is a very effective workout to tone your body, strengthen your core and boost your stability and endurance.

But if you want to provide the maximum benefits from it, you need to do it correctly. Go down in a push-up position, but hold your body weight on your elbows, and make sure they are aligned with your shoulders, also you should be on your toes slightly raised from the ground.

Keep your back straight and make sure your body weight is divided on both sides of your legs, elbows and buttock, also keep breathing deeply and hold that position.

The main benefits of preforming the plan exercise on daily basis:

Improved Coordination

With this exercise you will start using your core muscles for stability and coordination.

Improved Balance and Posture

You will tone your belly, back, chest, neck and shoulder muscles with this exercise, and also improve your balance and body posture too.

Improved Flexibility

As we mentioned above about the muscle groups that will become stronger, your collarbone and shoulder blades will be strengthened as well, your flexibility will be improved as well.

Improved Psychological State

You will relieve from stress, relax your muscles, improve your mood and treat depression and anxiety with this simple exercise.

Stronger Core

This exercise will strengthen your core muscles, and your transverse abdominis as well.

Improved Metabolism

You will burn many calories with this exercise, boost your metabolism and support the weight losing process.

Decreased Risk of Back and Spine Injuries

You will decrease the risk of injuries, support your spine and relieve from back pain, and no unnecessary sprains will be caused.

This exercise became very popular because many people were impressed from its effect every day. A lot of them shared their experiences and wrote about their miraculous benefits and transformations from this exercise.

Leah Wynalek is a journalist, who confirmed the effectiveness after finishing the 3 week plank challenge:

“With this exercise i strengthened my abs, but i was looking at the timer and counting every second to zero, because my core simply quaked. I was not aware of the changes, but the last day of the challenge was a lot easier than any other day from the first week.

Even though that there wasn’t any huge visible difference, i felt it. I realized that the tension i had from sitting all day at the desk, was simply gone. And the amount of energy that i had in me, after exercising for some time, simply amazed me.”

So, why not start doing the plank exercise now?

Source: naturalcuresworld.com

9 Core Exercises That Get You Closer to Six-Pack ABS

What is a six-pack?

The specific two group of abdominal muscles, the internal and external obliques, together are called the six-pack. The external abdominal obliques are the muscles that you feel on the side beneath your arms, right on the top, and the internal abdominal obliques are positioned deeper inside, right beneath your external abdominal obliques.

The muscles that are responsible for running horizontally just around your middle section are the deepest ones, and they are called the transversus adbomins. They are stabilizing your pelvis and they are the ones that are keeping your tummy tucked.

The rectus abdominis is the most superficial group of muscles out of all that are present in your abdomen.

Here we have prepared a set of exercises that will tone and improve the strength of your abdominal muscles.

1. Roll Back

This exercise is targeting the rectus abdominis. You should sit straight with your feet flat on the floor, and your knees should be bent in order to form a 90 degree angle. Stretch your arms in front of you, aligned with your shoulders with your palms facing down and pull the torso closer to your thighs. Curve your spine and exhale in order to form the “C” letter with your body. Then inhale and go back in the starter position.

2. Twisting Roll Back

This exercise is targeting the rectus abdominis, and the external and internal obliques. Extend your arms in front of you while forming the letter “C” with your body just like in the previous exercise. Then push yourself up in order to reach a knee with your opposite hand. Then with the opposite hand and knee.

3. Sit-Ups with a Medicine Ball

This exercise is targeting the rectus abdominis, external and internal obliques, and the transversus abdominis as well. Lie down on the floor while holding a medicine ball over your head, and your knees bent forming a 90 degree angle. Then lift yourself by pushing through your core muscles, and make sure the ball stays always above your head.

4. Kneeling Crunch

This exercise is targeting the internal and external obliques, and the rectus abdominis. Start on all four, make sure your arms are aligned with your shoulders, than reach with one arm in front of you and the opposite leg towards the back, then tuck in, in order for your opposite elbow and knee to touch. Do it with the opposite arm and leg as well.

5. Dead Bug

This exercise is targeting the internal and external obliques, as well as the transversus abdominis. Lay down with your legs raised and your knees bent over your hips, and make sure your calves are completely parallel to the ground. Extend your arms towards the ceiling, push through your abs to bring your spine off the floor. Then tuck in one knee towards your chest and touch your foot with the opposite hand. The lower back should always stay on the floor. Do it with the opposite hand and leg as well.

6. Lunge Split Jacks

This exercise is targeting the rectus abdominis mostly. You should start by placing your feet in a staggered stance, this is when one is in front of the other. Then split squat and lower your body. Then jump in the air and do a scissor kick with your legs. When you go down land with the opposite leg in the back and the other one in the front.

7. Tip Toe

This exercise is targeting the transversus abdoiminis. You should sit straight with your knees in front of you, bent to form a 90 degree angle. Lean back on your elbows, hold yourself by pushing through your shoulder blades. Then lift your legs, your knees should be still bent over your hips, and make sure your calves stay parallel to the ground, inhale deeply and your dip your toes on the ground, make sure the angles are right on your knees, and then go in the starter position.

8. Bicycle Crunches

This exercise is targeting the external and internal obliques, as well as the transversus abdominis. You should lay down on the ground, make sure your lower back is pressing the floor. Use your deep ab muscles, and put your hands on the back of your neck or behind your head. Then tuck in one knee towards your chest, raise your upper back by pushing through your ab muscles, make sure your lower back sticks to the ground, and then try to touch the knee with the opposite elbow, by slightly twisting to the side. Then switch it with the other elbow and knee.

9. The “Jean-Zip”

Source: female-fit-body.com

Transform Your Body in Just 4 Weeks With These Five Simple Exercises

These days people are more aware than ever about their bodies, and it is a good thing that they have started to take care of the way their bodies look.

Some people have dedicated themselves to the fancy gym equipment and miracle supplements, while others have dedicated themselves to an easier way, a healthy diet and a lot of exercising, and you may guess who’s doing better.

Being physically active and having a healthy diet makes you a lot happier, because what can be better than a healthy lifestyle and healthy habits, right?

That is why we will present you these 5 exercises, that you can practice along with your healthy diet. The positive effects will be visible in only one month, you will not lose weight a lot, but surely you will get closer and closer every day to your desired and long dreamed body.

1. Push-Ups

During the push-up exercise, you will be pushing your body up and each body muscle will be included in this exercise. Go down in a plank position, and use your hands to push your body upwards. Make sure your legs, your butt and your back are in a totally flat line. Do as much repetitions as you can handle.

2. Plank

This exercise is also very effective and yet so simple to preform. Doing this exercise will give you those tough shoulders and shredded abs you have always dreamed of. You should also go in the push-up position but this time you will hold yourself on the elbows.

Your body should be totally straight, and you should support your body weight with your forearms, forefeet, and your elbows of course. Hold that body position for a few minutes, also make sure your body is totally straight the entire time.

3. Bird-dog

GO down in a plank position, but you should stand on your knees and your hands. Then stretch one of your hands in front of you, and your opposite leg backwards. Balance your body and make sure it is completely straight, especially your back. Hold that body position for a couple of seconds, then you may switch and do it with the opposite hand and leg. With this exercise you will be able to strengthen and tone your abs and lower back.

4. Squats

With this exercise you will stimulate the fat burning process, strengthen your calves, your hams and strong quads, as well as your core.

You should start in a standing position, feet shoulder-width apart and your hands should be stretched in front of you. Start the exercise but slowly. Also while doing the exercise make sure you face forward all the time, and keep your spine totally straight. Make sure as you do the exercise, your hips to be parallel to the floor, but do not try too hard if you cannot do it totally correct.

5. Lying Hip Raises

With this exercise you will be able to strengthen your abs, back, thighs and glute muscles. Lay down on the floor, completely flat and bend your knees to form a 45 degree angle. Then squeeze through the glute muscles, in order to push your hips upwards. Do a couple of repetitions.

Make sure you also give this 4 week exercising plan a try!

This plan is very good and effective, and it is made only of 2 basic workouts that are different:

First Workout

  • 1 minute plank
  • 1 minute push-ups
  • 2 minutes squats
  • 1 minute bird-dog
  • 1 minute lying hip raises
  • 1 minute plan
  • 1 minute push-ups
  • 2 minutes squats

Note: Between each exercise, make a 10 second break.

Second Workout

  • 3 minutes plan
  • 3 minutes bird-dog
  • 3 minutes lying hip raises
  • 1 minute push-ups

Note: Between each exercise, make a 15 second break.

It is highly important that you should rest yourself for an entire day, because of the 6 day workout plan.

First Week

  • Day 1 -- First Workout
  • Day 2 -- Second Workout
  • Day 3 -- First Workout
  • Day 4 -- Second Workout
  • Day 5 -- First Workout
  • Day 6 -- Second Workout
  • Day 7 -- Rest

Second Week

  • Day 1 -- Second Workout
  • Day 2 -- First Workout
  • Day 3 -- Second Workout
  • Day 4 -- First Workout
  • Day 5 -- Second Workout
  • Day 6 -- First Workout
  • Day 7 -- Rest

Then when you’ve finished both weeks, you should do another two weeks.

With this workout plan you will achieve a tight and strong body, and you will feel happier and healthier than ever before. Give the plan a try, see how it works on you, it is free.

With this workout plan, you will not only achieve an amazing body, but also you will improve your energy and health levels!

Source: cleannaturalmedicine.com

5 Exercises to Remove Underarm Fat and Breast Side Fat

The fat accumulation in certain areas of the body can be quite problematic to get rid of, especially for women who want to get rid of the fat around the breast area and under the arms, which is the most difficult to eliminate fat from.

The fat that has accumulated in these areas looks very unpleasant and unattractive, and might be the main reason why someone can’t wear some clothes they want to wear.

Actually there is a way to replace that underarm fat with some lean tissue, only by exercising and toning the upper body, and only preforming exercises to tone your back, pectoral and triceps muscles.

However, the good news is that it is not something that is impossible to do, so we highly recommend you these few exercises below if you want to eliminate fat from those areas and look attractive again:

Mountain Climbers

You should start in the plant position, then raise one of your knees up. You should bend it towards the inside, towards your chest, while the ball of the foot stays planted on the ground. After that, jump and while you are in the air switch the opposite leg in that position, and repeat that cycle for 1 minute.

Dumbbell Row

Stand tall, your feet should be apart and aligned with your shoulders, then grab a dumbbell in each hand, and bend your knees slightly. Then bend your waist a little bit and let the dumbbells hang in front of you, while your legs are extended.

You should contract your back, and bend your arms, while pulling the weights up to your ribcage, and hold that position for a couple of seconds. Then gently lower the dumbbells and do it again. Do 15 reps, and if you can 3 sets of the exercise.

Standing Dumbbell Fly

Stand tall, hold dumbbells in each hand and place your feet hip distance apart. Try to keep your back straight and slightly lean forward, try to make a 45 degrees angle with your body.

Then bring the weights in front of you, and gently raise them to your shoulder height, your arms should be bent at your elbows. Do 15 reps and if you can 3 sets of the exercise.

Chest Press

With this exercise you will target your chest muscles. Start by laying down on the bench, while holding weights in both of your hands, your feet should be placed on the floor, completely flat. Then push the weights upwards, so that your hands become aligned with your shoulders. Then you can lower your weights in the starting position. Do 10 reps of the exercise.

Tricep Dips

On a bench, place your hands shoulder width apart, while your legs are extended straight in front of you. Place your feet far enough so that your hips or your butt doesn’t touch the bench at all, not too far away and not too close.

Your elbows should be pointing behind you, while your forearms are completely perpendicular to the ground. Then you should bend your shoulders in order to form a 90 degrees angle with your body. Hold that position for one second and then press through your hands and heels to bring yourself up and make sure your arms are completely straight. Do 10 reps, and 3 sets if you can of the exercise.

Jump Rope

Get a jumping rope, stand tall while holding the handles of the rope in your hands, your knees and feet should be together, the rope should be placed behind your heels. Then you can start to jump, while squeezing through your shoulder blades. For a few minutes you should jump with the rope.

Staggered Push-Ups

Go down in a push-up position, but your hands should be staggered, to be more precise, one hand should be higher than the other one. Lower your torso down to the floor, while flexing your elbows. When you get to the bottom, stay in that position, then extend your elbows to go back in the starting position. Do 10 reps of this exercise, and if you can do another set.

These exercises will help you eliminate fat in those areas, so if you are willing to exercise a little bit, they are the perfect way to start!

Source: cleannaturalmedicine.com

How 15 Minutes Of Walking Per Day Can Change Your Body

Countless health benefits can be provided from regular exercising, you can improve your emotional, physical and mental health. According to many researches, simply walking at least 15 minutes on daily basis will extend your life for about 7 years, because it is improving your health in many ways.

There was a study in which 69 volunteers were included, and they were all between 30 and 60 years old. The researchers concluded that the ones who were exercising regularly or at least walk every day were experiencing anti-aging benefits, compared to the ones who didn’t.

So, if you have a busy schedule and you don’t have time to go to the gym or exercise, then you should at least walk every day for at least 15 minutes to experience these anti-aging benefits and much more.

According to the 3 studies that were done by Harvard University, walking can provide some amazing effects when it comes to our heart health, such as these below:

  • Among 72,488 female nurses, the risk of cardiac death or a heart attack can be decreased by an amazing 35%, and the risk of a stroke can be decreased by 34%, with walking about 3 hours a week.
  • Among 44,452 male health professionals, the risk of a coronary artery disease can be decreased by an amazing 18%, only with walking for 30 minutes on daily basis.
  • Among 10,269 male graduates on Harvard College, the death rate can be decreased by an amazing 22%, only with walking at least 9 miles on weekly basis.

Health Benefits of Walking Regularly:

1. Improved Cognitive Performance

According to many studies the cognitive performance both in adults and children can be improved with walking.

2. Lower Blood Pressure

Also the risk of high blood pressure can be reduced with moderate intensity walking, according to many scientists.

3. Improved Mobility & Pain Relief

There was an article published by The American Heart Association, in which it was reported that walking can easily relieve from muscle and joint pain, and actually improve mobility in case of a PAD (pheripheral artery disease).

4. Improved Mood

With walking for about 12 minutes, not only that you will boost your self-confidence and attentiveness, but you will also improve your mood very much.

5. Diabetes Control and Prevention

According to a study which was done by the Harvard Nurses, women are able to decrease the risk of diabetes by an amazing 30%, also burning a lot of fat in the abdominal area, only with walking for at least 30 minutes on daily basis.

6. Decrease the Risk of Cancer

According to a study done by The Cancer Epidemiology, Biomarkers & Prevention, it was proven that the risk of breast cancer can be decreased by 14% in women who walked at least 7 hours on weekly basis.

Also there was another study that was done by Harvard University, and the University of California and San Francisco, in which was proven that men who walked at least 3 hours on weekly basis, and were dealing with prostate cancer, lowered the risk of recurrence.

Follow the tips below to boost the effects and benefits from walking:

  • Pick the right pace -- To burn more calories, walk 3.5 miles an hour and if you want to speed up a little bit, make your steps smaller but a lot faster.
  • Wear comfy shoes -- The shoes you wear while walking should be lightweight, low-heeled and they need to have flexible soles too.
  • Right body posture -- Make sure you are facing forward, your chin should be parallel to the ground, your shoulders should be back and down, and as far away from your ears as possible.
  • Swing your arms -- Your arms should be bent about 90 degrees, and you should pump from your shoulders.
  • Try the incline walk -- To burn more fat, try walking up and down some stairs, or at a treadmill with the incline up.

If you want to walk more take a look at these 9 guiding steps:

  1. Don’t go for the elevator, take the stairs.
  2. Walk with your friends, or go take your dog for a walk.
  3. Listen to a podcast while waling.
  4. Don’t take the car or a bus, to school or work.
  5. Go for a short walk after your lunch.
  6. To burn more calories, go for a short walk after your dinner too.
  7. Try the “talk and walk” meetings at your job.
  8. If you use the public transport, get off the bus a couple of stops before the destination you are going to.
  9. If you are going by car, leave your care a little bit further from the place you need to go to.

Walking can provide the best health benefits for you and your health, because it will keep you in a fit shape, your body will be in perfect posture, it will affect your physical and mental state in a positive way, it will relax your mind, and it will protect you from many health conditions and issues as well.

So, get moving now!

Source: theheartysoul.com

21-Day Morning Challenge That Can Help You Reduce Fat

Exercising when you get up has a lot of positive benefits, for example it supports your weight losing process and wakes you up a lot easier. In this article we will present you a 3 week workout routine, and once you’ve finished the routine your body will burn calories much faster through the entire day, it doesn’t matter if you are watching a movie or simply sitting at the office.

The 21 Day Weight Loss Challenge

Try this routine and in only 3 weeks you will eliminate a lot of the excess fat and you will shed pounds very easy. You will not need to pay for gym partnerships and expensive equipment. The only thing you need is a gym timer and a yoga mat. If you cannot find a gym timer, download an application on your smartphone.

The Exercises

The first week you start, you need to perform every exercise not longer than 30 seconds, and between exercises you must have a 15 second break. Do 2 sets of each of the exercises.

When the second week comes, each exercise should last about 55 seconds, but you also need a 15 second pause between every exercise. Also do 2 reps of every exercise.

The third week is also the last one. In this week each exercise shouldn’t last longer than 80 seconds, and between every exercise you will need a 10 second break.

  1. Planks
  2. Skaters
  3. Squats
  4. Mountain climbers
  5. Inch Worms
  6. Burpees

You will be able to achieve each one of your goals, if you stay motivated no matter what. If you need a little bit of faith in yourself, then you need to take a look at more articles on our web page.

Source: cleannaturalmedicine.com

The No Squats Belly, Butt, and Thighs Workout

The following 5 moves we are about to present in today’s article are the newest way to shape up your butt, belly, and thighs without putting too much pressure on your joints. To perform them, you will need only 1 piece of equipment which we are certain that you have it at home – a wall. Just make this routine 5 times a week barefoot. Perform 10 slow reps of each move. If you want to achieve the best results faster, do 2 sets of each move + 30 minutes of cardio.

Wall Bridge -- Lie down on the floor with your butt against the wall. Put your arms at sides. Then, bend the knees and plant your feet 4 feet up the wall. Next, lift the lower back off the ground but keep your shoulders on the floor. Inhale deeply and then slowly exhale and return to the initial position.

HARDER: Cross the left ankle over the right knee so that the right foot only is on wall.

EASIER: Do this exercise without using the wall. Lift your back into a bridge by keeping the feet on floor

Windshield Wipers -- Lie on the back on the ground with the feet on the wall. Your feet’s bottoms should face the ceiling. Then, lower the left leg slowly like a clock toward 9 o’clock. Next, get back to the initial position and repeat with the other leg toward 3 o’clock.

HARDER: Wrap an elastic band around the left foot and hold both ends for added resistance as you sweep the legs down the wall.

EASIER: While performing the exercise, move the butt 3-6 inches away from the wall.

Toe Reaches -- Lie on the ground and press the heels against the wall. With your right hand try to reach the left foot and raise your right shoulder off the ground. Get back to the initial position and then repeat with the other hand and its opposite foot.

HARDER: Do this exercise with the feet stacked toe to heel.

EASIER: Try to reach your knees, instead your toes.

Wall Scissor – Put your butt close to the wall and the feet stack on the wall. Then, put your elbows on the floor and raise your hips up. Next, walk the feet up the wall in order your legs to be straight. From here, start lowering the left leg toward the head. Then, repeat with the other leg. Keep on doing it until you’ve done all reps.

HARDER: Pause 2 times as you lower the leg, moving it down and up an inch or 2, before getting back to the wall.

EASIER: Begin with the hips 6 inches away from wall.

Knee Press -- Lie on the ground and place the butt against the wall. Bent your knees and plant your feet 3 feet up the wall. Lift the butt off the floor and then cross the right ankle over the left one. Pulse the knee 20 times toward the wall without moving the rest of the torso. Then, repeat on the left side.

HARDER: With each repetition, lower and lift the hips a few inches as you press the knee.

EASIER: Do the exercise with the butt on the ground.

Source: cleannaturalmedicine.com

Try The 6 World’s Easiest Exercises For Back Fat and Underarm Flab

Having fat accumulated on the back can be quite unpleasant to look at, and can make a person feel unconfident and embarrassed, even though that that person might look wonderful while wearing clothes.

In fact the back and underarm fat are one of the hardest and most challenging parts of the human body to burn fat from. Excess fat can cause mental distress in a huge number of people.

But there is no need to panic about it, because we will show you the most effective way to eliminate the fat from these areas. You need a well balanced diet and preform some exercises that we are about to show you in this article below, not only that you will burn fat, but you will also strengthen your muscles.

Before you even start, you need to be aware that in order to achieve your goals and desires, you need to a little bit of sacrifice and put a lot of effort in it!

Top 6 Exercises for Burning Back and Underarm Fat

Doing these exercises regularly, you will trigger each muscle from your upper body. Preform these exercise for a couple of weeks in order to eliminate the back and underarm fat, as well as strengthen and tone your back and arm muscles. And the best part about these exercises is that they don’t require any gym equipment.

1. T-Y-I Exerxise

T -- Lay down on the ground on your belly and face down, then with your body form the letter “T”, by spreading your arms, your palms should be facing the ground as well. Then squeeze through your shoulder blades and lift your arms off the ground, like you are flying. Hold that position for a few seconds and go back in the starter position. Do 20 reps of the exercise, if you can do another set it would be great.

Y -- Again lay down on the ground on your belly and face down. Place your arms in a position in order to form the letter “Y”. Then gently lift them off the ground, again push through your shoulder blades. Make sure your arms are completely straight while you are doing the exercise. Then go back in the starting position. Do 20 reps of the exercise, and another set if possible.

I -- Stay in the same position, just this time you will need to spread your arms above your head. You should form the letter “I” this time. Then lift your arms off the floor, squeeze through your shoulder blades, hold that position for a few seconds and then go back in the starting position. Do 20 reps of this exercise, and another set if you can.

2. Snow Angels

Lay down on the floor on you belly and face down. Your arms should be extended on the sides with your palms facing the ground. Lift the arms above your head, but keep your head down.

Make sure your back is completely straight, and your feet should be only a few inches away from the wall. Lower your arms back in the starting position, and keep them straight all the time. Do 10 reps, and 3 sets of the exercise.

3. Prone Reverse Fly

Almost every spot from your upper back can be triggered with the performing of this powerful exercise.

Lay down on the ground and face the floor, arms extended to the sides with your palms facing down. Then slowly lift the head along with the chest off the floor. The back of your palms should be facing up. Push through your shoulder blades. Do 15 reps and 3 sets of this exercise.

4. Plank Drops

With this simple exercise you will be able to strengthen your back muscles and improve the posture of your body. This is one of the easiest exercises to preform, and also among the ones that burn fat the most from your back.

Go down on your forearms and your feet, your legs should be wide apart from each other. Your hips should not be moving as you lower your chest down. Squeeze through your shoulder blades and hold that body position for 10 seconds or more. Do 20 reps of the exercise and 2 sets if you can.

5. Superman Exercise

With this simple exercise you will target the inner muscles on your back.

Lay down on the floor on your belly, while facing down. Your arms should be stretched over your head, and then lift them slowly together with your legs off the ground. Do 10 reps, and 3 sets of the exercise if you can.

6. The Bird-Dog Exercise

This is one of the most classic exercises, for strengthening and burning fat of the back and abs areas. It will improve your blood flow, stability and balance, as well as tone your muscles of your shoulders, arms and back.

Start on all fours, your hands should be aligned with your shoulders, and your knees aligned with your hips. Make sure your back is completely straight. Extend one of your arms, and the opposite leg at the same time. Hold that position for a couple of seconds. Then go back in the starting position, and do it with the opposite hand and leg.

The best thing about these simple exercises is that they don’t take much time to preform, and they don’t require visiting the gym. You can do them at home, and you can preform them any time you want. Do them for a couple of weeks, and you will notice the improvements yourself!

Source: cleannaturalmedicine.com

These 6 Exercises Can Easily Relieve Your Foot, Hip And Knee Pain

More than 25% of the U.S population are suffering from knee pain at the moment, and believe it or not this issue is one of the most common causes for chronic pain in America. Even if you are not dealing with knee pain, you are suffering from minor injuries or fatigue more frequently, and there isn’t anyone that doesn’t mind them or doesn’t want to get rid of them. But there are some good news, because in this article we will present you the 6 best exercises that will easily relieve you from the pain in your hips, knees and feet and will surely make you feel a lot better!

1. Toe Walking

This is a very simple exercise which can be preformed while you are doing something else at home. You just need to walk around or stand, but you need to do it on your toes not on your whole foot. This will reinforce your feet balls, toes and calves as well. The exercise should be preformed for about 15 minutes, but  if you can’t stay that long, do it as much as you can.

2. Heel Raises

You need a chair for this exercise, just stand behind it. Grab the chair and then raise one of your legs by simply bending your knee. Then raise the leg you are standing on on your toes, then you can slowly bring your heel down. Do about 10 or 15 reps from the exercise with each leg. With this exercise you will strengthen your ankle and knee muscles.

3. Resistance Band

You need to fix a resistance bend on the leg of the couch or a chair, then put one of your legs under it, and bend that knee slightly. Then use your toes to grab the band, and try to bring it towards you, it’s like pulling it. The knee should be going towards your head. Then go back in the starting position. Do 15 reps of the exercise with each leg. With this simple exercise you will be able to reinforce your outer thigh muscles and your calves.

4. Ankle Circles

Lift one of your feet up in the air, and do circles with it for about 10 minutes. The circles should be outwards and inwards. Do this exercise 2 or 3 times with each leg.

5. Walking on Balls

Get a tennis ball and put it on the floor. Get a chair and sit on it, place on of your feet over the tennis ball, and gently press on the ball and move it from the beginning to the end of your foot. Enjoy this massage for 10 minutes with each leg.

6. Toe Games

Stand tall and try to grab the floor with your toes by curling them. To make it even easier, put a towel under your feet and try to grab the towel with your toes.

Bonus Exercise

You can also relieve from knee and hip pain with the acupressure points and a foot massage. Massage the two outer points above your toes with your fingers if you are feeling that your feet are sore and you need to relax them. Massage for about 15 minutes. It will surely relieve your whole body and relax it, and will relieve from the pain as well.

Source: brightside.me

Ease Sciatica, Lower Back, and Hip Pain With These 11 Piriformis Stretches

People who have felt the pain caused from the sciatica, are the only ones who will understand the struggle. You cannot tolerate this pain, and it can be caused from various factors, like spinal stenosis, ruptured disk, some body injuries and many others.

First you need to be examined if you start to feel pain from your nerves in your hips and your lower back. There are some stretches and exercises that offer a sciatic pain relief, delivered by Dr. Kovach.

Actually this nerve spreads form our lower back through our legs, all the way to our feet. Which means the pain may also occur in our feet and lower limb. As we said our spine and femur are bonded with this nerve.

This muscle is very important, because it is included and supports every movement we make with our feet, hips and upper legs as well. The pain that occurs in the hips and lower back is caused when the nerve is going through the muscle, and it is called the piriformis syndrome.


Sooner or later, 40% of people will start having problems and pain from the sciatic nerve, which makes it one of the most common issues. A lot of people seek their relief in ketoprofen, aspirin or muscle relaxants, because the pain cannot be tolerated.

But that is only a permanent pain relief, and the best long-term treatment is to do certain exercises, and the exercises will not cause any side-effects such as these medications can. It is important to warm yourself up before you do any exercises, and the best way to do that is to walk.


Warning: Be careful, you need to visit your doctor before you start preforming any of these exercises that you see in this article!

Exercise No.1 -- If you want to do this exercise you need to stand tall, and the affected leg should be crossed over the other knee. Your hips should form a 45 degree angle. Then you should extend your arms and tilt your torso, make sure your hands are parallel to the floor. It is better explained in the video below.


Keep your spine straight and stay in that position from half a minute to a minute. Do it with the other leg as well.

Exercise No.2 -- This exercise requires you to lie on the floor and tilt your knees as well. Then one of your legs should be crossed towards your chest, and use your hand to hold your knee, and the other hand should be holding your ankle.


Make sure your leg is the same angle like your ankle, and draw it upfront. Hold that position for about half a minute, the exercise is working if you feel your bottom and flutes extending.

Exercise No.3 -- Lie on the floor and then the painful leg should be bent, that foot should be touching your other knee. And that knee should be touching the ground, meanwhile your other leg should be tilted towards the opposite side.


The other leg should be completely extended and the opposite hand should be touching the knee, and the other one should be in the raised. When you feel the floor with your shoulder, lowering your arm on the opposite side of that knee will help. Hold that position for about 20 seconds and do it with the other leg as well.

Exercise No.4 -- Lie on the ground while keeping your back completely straight, your legs should be flat as well. Then you should til the painful leg. Put your foot outside of your other leg, it should be near the other knee. The knee of your painful leg must be in the middle line of your body.


Make sure your hips and shoulders are on the ground, not lifted up. Hold that body position for about half a minute, and then you can do it with the other leg as well. Do 3 reps of the exercise.

Exercise No.5 -- This exercise requires you to sit on the floor. Your feet should be placed in front of you, and hold the ankle with the opposite hand. Push your knees down as further as possible. hold that position for about half a minute and then wave your legs for a minute or so.


Exercise No.6 -- Lie on the floor on the painful side, form the shape L with your legs. Your feet should be one over the other, and your legs parallel. Make sure your spine is totally straight and your body is not tilted. Raise the painful hip, and your top knee as well. Hold that body position for a couple of seconds and do 15 reps of the exercise.


Exercise No.7 -- To preform this exercise, go in a baby crawl position, with your hands and knees on the ground. Form a straight line with your shoulders and hands. The painful leg should be raised in the air, while the other one is still tilted. Then go back in the starter position. Do 15 reps with each leg.


Exercise No.8 -- Sit on the ground, and extend your legs apart from each other as much as possible. Tilt your torso towards the front, while your hands are in front of you. The exercise requires you to touch the ground with your elbows. Once you have, hold that position for about 20 seconds.


Exercise No.9 -- You need a chair to preform the exercise. Sit on it and cross the painful leg over the other one. Keep your chest upfront, and your back totally straight. Before you start to bend slowly, inhale two times deeply. Stay in that position for half a minute, and then do it with your other leg as well.


Exercise No.10 -- You need to be on all four to do this exercise properly. Put your painful leg’s foot under your belly. Bend it to the opposite somewhere near your hip. The knee should be pointing to your shoulder.


Your forehead should be touching the floor, and your other leg should be extended as much as possible, while your pelvis is totally straight. Try to push your hips to the ground as further as possible. Hold that position for half a minute, and do 3 repetitions of the exercise.

Exercise No.11 -- Lie on the ground with our face down. Relax your head on the side you want for a few minutes. Then lean on your elbows.


Breathe deeply for a few times and ho down. Take your time to relax, for a few minutes. In the video the exercise is explained better.

Source: realpositiveexperience.com