Music is a great mood booster and there are several benefits of listening to music during exercise. In fact, music can increase on your heart-rate, blood-pressure and endurance. Additionally, music beats can help increase your intensity and drive higher levels of performance. All in all, selecting the right music and volume can benefit both your mind and body. So, below are some of the ways to incorporate music into your fitness routine.

STEP-1: How to Select Mood-Boosting Music:

> Make playlists of music that inspire you: Get to know about the type of music that will motivate you to get moving. Consider choosing upbeat, happy songs that make you feel like getting up. So, aim at making a songs playlist that can run for at least 30-minutes.

> Play fast music at the hardest part of your exercise: Upbeat music with a tempo of 120-150 BPM will actually boost your workout routine. So, consider switching to faster music when doing intensive cardiovascular-focused workouts.

> Try distracting yourself from pain by using music: Consider saving your favorite songs for the moments when your heart is at its highest BPM (beats per minute). In fact, songs with high BPM can help distract you while also making the workout more intense. However, know that music should not be used to distract you from chronic pain but rather from the uncomfortable feeling of working out at high intensity. Likewise, never ignore signs of acute pain or dehydration.

STEP-2: How to Listen To Music at Intervals to Increase Effectiveness:

> Try warming-up with songs that are between 90 & 110 BPM: In case you decide to listen to music during your warm-up, then begin with a slower song. In fact, songs at this tempo are also great for Pilates moves and weightlifting where you are in a stationary position. However, select songs with a good beat that can help you count out your seconds as you hold muscle sustaining positions. Additionally, use the songs’ structure and tempo for interval training. Likewise, exercise at a slower pace during the verses and then workout intensely during the parts of increased tempo.

> Consider playing slow, steady music when you’re weightlifting: Slow music will help you focus on pacing your reps and sets. So, listen to music between 90 and 120 beats per minute when lifting weights.

> Use faster music to increase on your cardiovascular workout: Try choosing music that has at least 120 beats per minute (BPM) when doing an intense cardiovascular workout. In fact, aerobic intensity increases as the tempo of your music increases.

> Try listening to the right music for specified workout routines: Every exercise actually requires a particular type of music to help you achieve the best results. So, whether you’re running, jogging, weightlifting, boxing, jumping-rope or doing any other type of exercise, always find a high-energy beat that encourages and strengthens you during the workout.

> As you cool-down & stretch, slow down the music: When completing your workout, try selecting relaxing, slow music to help you cool down. In fact, choose songs that are under 100 BPM.

> Always increase the volume of music as the workout gets intense: Most people experience a higher heart-rate at the end of a moderate workout or during interval-trainings. So, try to keep your music at a lower level until your heart rate is high enough, then increase on the volume. On the other hand, classic music is a good option when doing recovery exercises.

STEP-3: How to Do Music-Inspired Workouts:

> Join a Zumba class: Zumba classes are designed to use moderate to high BPM Latin-based music and dance moves in-order to help you focus on a cardiovascular exercise routine. In fact, most gyms have Zumba classes inspired by fun and energizing music. However, if you don’t want to join a Zumba class or embarrassed to dance in public, then buy a Zumba workout video (DVD). Zumba videos are also available for instant streaming on Netflix or through many public libraries. Additionally, put on cross-training shoes when doing your exercise routines.

> Go for a fitness class that incorporates music: Most gyms offer fitness-classes that use music to motivate participants. So, check-out for class-options that may include music like; spinning-classes, barre, and yoga classes. In fact, spinning-classes will use high-energy music while yoga-classes are most likely to use more soothing and meditative tunes.

> Search online for music-based workouts: You can actually learn salsa and other dancing-workouts through the Internet or workout-videos. In fact, these videos will teach you several dance routines. Additionally, consider doing workouts to your favorite music and also combine mood-boosting and strategic music while exercising.

Read-more-here………

The post Ways of Using Music to Get a Better Workout: appeared first on FitLag.

In case you like working-out at the gym or anywhere else, then you definitely need to take care of your hair before heading there. In fact, long-hair can easily get into your way during a vigorous workout and that’s why you will need to do a quick hairstyle before hitting the gym. Additionally, if you really want to look great at the gym, then you should invest some time into styling your hair, In fact, some of the easiest hairstyles you can try-out include tying your hair back with a simple bun or ponytail and you may even do something like pigtails or braids. In fact, there are multiple quick and fun hairstyles that will help to keep your hair in place as you workout. So, below are some of the steps you can follow when styling your hair for a workout.

STEP-1: How to Style Your Hair by Pulling It Back:

> Do a high or low ponytail: The most popular hairstyle for gym is a simple ponytail. This style keeps hair out of your face during any vigorous workout. So, just pull all your hair back and secure it using a hair-tie and then have your ponytail rest near the nape of your neck for a low ponytail or have it near the top of the head for a high ponytail.

> Create a side-bun hairstyle: A side bun is a quick hairstyle that will keep your hair out of the face while giving you a cute hairdo. To do this hairstyle, part your hair on the left and then gather your hair under the right ear. You may also part your hair on the right and gather it under your left ear. After, twist your hair together until it forms a tight bun and then use a hair tie or clips to secure the bun.

> Try-out a low-bun hairstyle: A low bun is a cute, simple look hairstyle that will keep your hair out of the face. To do this hairstyle, begin by brushing out your hair and either part it on one side or brush your hair back to avoid having a part. After, use the fingers to gather all your hair together at the back, near the nape of your neck and then twist your hair for a few times until you get a tight swirl of hair. Loop the swirled hair together into a bun shape and then secure the bun with hair-clips or a hair-tie. In fact, this style works well with natural hairstyles, like braids. Additionally, this hairstyle is flattering on most facial types.

> Consider pulling hair back with a sweatband or headband: If you’re doing workouts that don’t require a lot of movement like yoga or Pilates, then it’s not necessary to have all your hair tied back. So, simply put on a sweat-band like the way you would put on a headband and then push your hair back behind the ears using a band. However, let it hang loose from behind. This will help to keep hair out of the face without you having to secure it completely.

> Try wrapping hair using a bandana: A bandana is a pretty hair accessory that will easily keep your hair out of the face while at the gym. In fact, a bandana can cover more surface-area than a headband and this actually makes it a better option for keeping bangs and flyaway hair out of your face. Likewise, bandanas can be easily tied around your hair in cute knots or bows. If you natural hair, then try using a large bandana to wrap-up hair completely. This will protect your hairstyle from damage during any workout. Additionally, consider using a silk-bandana because it won’t draw moisture out of your natural hair.

> Secure your hair with bobby pins: Bobby pins can be used to clip down any loose hair that you don’t hold up in a ponytail. So, place a row of bobby-pins together either in the front of your hair or near the nape of the neck just after tying your hair into a ponytail. This will help to you accessorize and secure any loose hair.

STEP-2: How to Create Pigtail Hairstyles for Gym Workouts:

> Create a basic pigtail hairstyle: A basic pigtail works best with shorter hair since it can easily be secured in pigtails. To do this hairstyle, begin by brushing out your hair and part it in the middle. After, separate hair into 2 sections and then use a hair-band to secure one section near the nape of your neck. Repeat the process with the other section and you will now get two amazing pigtails.

> Make braided pigtails: Braided pigtails will make you look very cute while keeping hair out of your face. To this hairstyle, brush your hair and part it down from the middle to create 2 even sections. After, gather the left side of your hair and create a pigtail, then secure it with a hair-tie. Repeat the same process on the right side of your hair and you will now have 2 amazing braided pig-tails. However, always brush the pigtail before braiding it to the very end or securing with an elastic. Additionally, go for looser braids because they will be more comfortable and less distracting during a workout. In case, you already have cornrows, then consider tying them into pigtails for a braided pigtail look.

> Do a pigtail bun hairstyle: To do this, separate your hair into 2 sections and then twist one section and after proceed to wrap the other section into a knot-like bun. Secure the bun with bobby-pins or hair-tie and then repeat the same process on the other side. In fact, pigtail buns work best on most hair types and this hairstyle is particularly quick, easy on short hair. Additionally, always use hair ties specifically designed for use during workouts. In fact, exercise hair-ties offer a lot more grip than average hair-ties.

STEP-3: How to Create Braided Hairstyles for Gym Workouts:

> Create a ponytail braid: A ponytail braid hairstyle will make you look stylish and can easily secure your hair while keeping it out of the face during workouts. To do this hairstyle, brush-out hair and pull it back into a ponytail. After, secure the pony tail into a hair-tie and then separate your hair into 3 sections. Start braiding hair until you reach the tip and then wrap a hair-tie around the end of your braid to keep it in place. On the other hand, if you have natural hair, then try doing a braided up-do with pigtails. Likewise, you may also get your hair cornrowed into a ponytail, pigtails, pigtail-buns, etc.

> Only braid a section of your hair if it’s short: Very short hair can be difficult to secure into a braid. So, if your hair is shorter, they try braiding only a portion of it. To this, begin by braiding your hair near the top of the head but leave a few strands un-braided. You will get a simple braided hairstyle that keeps your hair out of the face while adding some texture and style to your look.

> Make a side-braid hairstyle: This simple and cute hairstyle will keep hair out of your face while at the gym. To create this hairstyle, begin by parting your hair on the left side and then gather all your hair under your right ear. After, separate your hair into 3-strands and then loosely braid the strands together. When complete the braiding, secure the braid with a hair-clip or an elastic-hair-band.

> Do a braided bun hairstyle: To this hairstyle, start by using a hairband to secure your hair into a high ponytail. After, separate the ponytail into 3 even strands and braid them together. Wrap the braid in tight circles around the base of your ponytail to create a cool, braided bun. Finish by using hair-clips or hair-tie to secure the bun in place. Alternatively, cornrows can also be separated into strands and then secured in a bun.

Read-more-here………

The post Simple Ways of Styling Hair for Any Workout: appeared first on FitLag.

The beach is actually a great place to get fit. In fact, there are plenty of activities to choose from, whether you want to play volleyball, go surfing, or take a walk along the shoreline. You may also take advantage of the space and terrain at the beach to do strength trainings. However, you will need to prepare yourself when going to the beach by wearing comfortable cloth and bringing some fitness equipment like dumbbells or jump-ropes. So, below are some of the steps you will need to follow while doing beach workouts.

STEP-1: How To Do Cardio Workouts On The Beach:

> Start by wearing sneakers or going barefoot: In case the sand at the beach is packed or rocky, then you should put on a pair of sneakers. However, if the beach-sand is loose and soft, then you might go barefoot for your workout. However, always check for any sharp objects around before planning to go barefoot.

> Try running along the beach shoreline: To ensure that your entire body gets the same workout, run or walk down the beach for half the distance or time you want to exercise and then turn around and come back. So, might run or walk in 1 direction for 1-mile (1.6-km) or 15-minutes and then turn around and run or walk back. In fact, walking or running on beach-sand may feel gentle on your joints but will also provide extra resistance.

> Perform sprints to incorporate an intense burst of cardio activity: In case you want to raise your heart-rate quickly, Choose a spot on the beach that is mostly empty and run back and forth across it quickly for a few times. You can also run in 1 direction along the beach as fast as you can for 30 to 60 seconds and then rest for 30 to 60 seconds and after sprint back in the opposite direction. Do this for 7 to 10 times in-order to achieve a high-intensity cardio workout.

> Wade or walk through water for extra resistance: In case you want to workout while feeling the water, then try taking off the shoes or putting on a pair of water-shoes if the terrain is rocky and then go for a walk in the sand where the water is about mid-calf to knee high. This actually provides extra resistance which helps you to burn more calories as you enjoy. However, always look down often to make ensure that you don’t step on something slippery or sharp.

> Go for kayaking, surfing, or paddle-boarding: These watersports are actually a great option for getting an intense workout at the beach. In case you’ve never tried any of these activities before, then go for classes so that you can learn the basics. However, if you are good at swimming, then you can exercise by simply going for a swim at the beach.

> Play some beach volleyball or Frisbee: In case you love exercising with friends, then you can arrange or join beach volleyball or Frisbee. In fact, the running, jumping, and hitting of the ball or throwing the Frisbee will get your heart-rate up and even workout your entire body.

STEP-2: How To Do Strength Training Workouts At The Beach:

> Do some crunches: Do half-crunches or full crunches depending on the strength of your abdominal muscles. Do crunches for about 30 to 60 seconds depending on your fitness level. In fact, there are various types of crunches you can do including; side-crunches, reverse-crunches, or vertical leg crunches. However, consider laying a beach-towel or exercise-mat before you begin since beach-sand is often hot.

> Perform some planks: Planks are a great exercise for toning your upper body and core while enjoying your view at the beach. To do this exercise, get into a pushup position and then lower yourself down onto the elbows with your forearms pressed against the ground. However, keep the legs and back straight and your feet flexed with toes curled under. Engage your core and hold that position for 30 seconds or longer. In fact, you might not be able to hold a plank for long at first, but you will gain strength with time. Additionally, there are several types of planks including side-planks or twisting-planks.

> Perform lunges to build strength in legs & glutes: Lunges are a simple lower body workouts that can be done anywhere. In fact, doing lunges in the beach-sand will provide you with some extra resistance. So, begin by standing with your feet a shoulder-width apart and then take a big step forward while bending your front knee. After, lower your back knee down towards the ground until your calf is parallel to the sand and then step the back foot forward and repeat with the other leg. Walk forward and lunge for 20 times, then turn around and come back in the opposite direction. However, you even lunge in place if you don’t have room to do the walking lunges.

> Do squats to workout your legs and glutes: Squats are also good beach workouts and can be anywhere. So, begin by standing with your feet a shoulder-width apart and then bend your knees and hinge forward slightly at the hips as if you are going to sit in a chair. Hold the squat once your thighs are parallel or almost parallel to the ground and then slowly stand back up and repeat process. Perform about 10 to 15 squats for a set and do a total of 3-sets. On other hand, you can even do plie-squats or sumo-squats to work different muscles in the legs.

STEP-3: How To Cool Down & Relax After A Workout:

> Stretch every muscle group you used during a workout: After completing a beach workout, take a minute to stretch your muscles. So, raise the arms above your head and then slowly bend forward towards your toes. After, slowly roll back up and then perform a few more stretches to target all the muscles you worked. Likewise, try holding each stretch for 10 to 30 seconds and don’t bounce or rock while stretching. Additionally, always breathe in and out as you stretch to help your body recover and cool down.

> Perform gentle yoga poses: Doing yoga at the beach is actually a great way to ending your workout. So, try doing a sequence of yoga-poses like; sun salutation or choose a few poses that you like to complete your beach workout routine. Some of the best beach yoga-poses that you can do include; Bow-pose which stretches your abs and chest, Crow-pose which is an arm balancing pose, and King Dancer pose which is a standing pose that’s great for balance.

> Do a deep breathing exercise: After cooling down, you might lie down on a beach-towel or exercise-mat and then relax. After, do a deep breathing exercise or use another relaxation technique to help you recover from the workout. Likewise, other good relaxation poses include; doing a progressive muscle relaxation or meditating while listening to the sounds of beach water.

Read-more-here………

The post How To Do Beach Workouts And Exercises appeared first on FitLag.

Fitness models are usually young women who look good in bikinis and workout-gear. In fact, they often pose for magazine covers, advertising campaigns, and even appear in movies. However, if you want to become a fitness model, then you should begin by learning about the industry and also dedicate yourself to a healthy lifestyle since getting fit takes a lot of effort. All in all, below are some of the steps you will have to follow in-order to become a successful female fitness model.

STEP-1: How to Build Your Fitness Brand:

> Decide on the fitness niche you like: Make yourself more marketable as a fitness model by highlighting what makes you unique. So, you should determine whether your want to become an outdoor or indoor fitness model. For example, you can become a female fitness model for hiking and skiing, swimming, running or any other sport in-order to inspire others to take up that sport. Additionally, try to stay true to yourself and you will become appealing to your audience.

> Start a workout regimen: As a female fitness model, you will need to be in shape. In fact, you may even share your exercise tips and workout habits with your audience. So, try to develop a workout-routine that you can stick to. Try working out at the gym, at home using fitness-DVDs, or running outside. However, if you’re just starting your fitness career, then you will need time to build up cardio endurance and strength. Additionally, try to exercise for 5-to-7 times a week for about 30-60 minutes each day. Consider doing cardio-workouts like; fast-walking, jogging, biking, dancing or aerobics. Do strength-training activities like; sit-ups, push-ups, lunges, squats and weightlifting. You may also consider consulting a personal trainer to help develop an exercise plan that fits your lifestyle and goals. These professionals will also help you perform fitness moves correctly.

> Start a healthy eating plan: To get fit, you will need to eat healthy foods. So, develop an eating plan that matches your lifestyle and stick with it. In fact, 80% of your diet should be comprised of healthy foods like, fruits, vegetables, lean-protein and whole-grains. However, make sure that high-fat and sugary foods make up not more than 20% of your diet. Additionally, try substituting unhealthy ingredients with healthier alternatives.

> Try avoiding unhealthy weight loss actions: In case you want to lose weight, stay away from steroids, diet pills and weight-loss supplements. So, consider losing weight by exercising and making diet changes.

> Respect your genetics: If you’re too chubby or petite, then you probably won’t be able to model for a bodybuilding magazine. If your body is bulky, then you might not become a bikini model. However, fitness modeling is more accepting of different body shapes than fashion modeling. But try to be realistic about the type of body you have because this will help you focus on your career goals in the right way.

STEP-2: How to Break Into the Industry on Your Own:

> Go for magazine and online contests: Try looking-out for contests that ask readers to submit photos or workout advice. In case you win, then you could be featured in a magazine or online. Additionally, read women’s fitness magazines like; Women’s Health, Oxygen, Self & Shape. You may also follow these magazines online or on social media.

> Join fitness competitions: Learn the rules for competition before you apply. Additionally, most fitness competitions require you to perform certain poses on stage. So, you will need to increase your workout training schedule for weeks or months before to prepare yourself. After, join competitions for amateurs provided by organizations like; National Gym Association.

> Become a fitness instructor: Becoming a certified group instructor or personal trainer is actually a good way to start working in your desired field. If you exercise at the gym, then maybe the gym might feature you on its website or in its brochure. This will trigger your fitness modeling career.

> Write content about fitness: Write about tips on diet and exercising, what motivates you and how you got into fitness. Additionally, share photos of yourself working out and pictures of healthy meals. This will help to get your name out there in the long run.

> Market yourself through social media: Consider creating short exercise videos and post them online. For example, you may create a YouTube channel in-order to keep and share all your videos or even create a Facebook or Instagram page where you can share inspirational fitness tips.

STEP-3: How to Become a Professional Fitness Model:

> Search for a modeling agency: Most agencies will help you find professional modeling work. So, try to find an agency that works with fitness models. After, check the company’s record with the Better Business Bureau (BBB). In fact, a reputable agency will never ask you for money and if they are interested in you, then they’ll take you on as a client. Take snapshots of your face and full body shots and send them to the agency. However, natural shots work best and try wearing your favorite workout outfit. Avoid heavy makeup or crazy hairstyles. In fact, most agencies accept email or online submissions. Lastly, Models.com is a great website to start your search.

> Build your portfolio: After signing-up with an agency, you will start building your portfolio. In fact, the agency will set you up with for a test shoot with a professional photographer. You will now get a book of photos to bring with you on auditions.

> Try going for auditions: Modeling for magazines, online and TV ads is very competitive and that’s why you should expect many rejections. However, keep persisting and maybe you’ll become a model in a fitness infomercial or even become a female fitness model.

Read-more-here…….

The post Steps On How To Become A Female Fitness Model: appeared first on FitLag.

Exercising facial muscles helps to prevent wrinkles and improves on your overall appearance. In fact, doing facial exercises or facial yoga is a natural way to make your face look younger by simply firming muscles and reducing wrinkles. Likewise, there are approximately 50 muscles in the face and exercising them helps to reduce on eye strain while releasing neck and facial tension. Additionally, exercising facial muscles is very important because they play a role in our daily expressions. Facial muscles also help us control our emotions and regulate our moods. In fact, when we smile or frown, we activate certain muscle groups in our face. So, in-order to improve on your appearance, try-out the listed facial exercises below.

STEP-1: How to Exercise Your Forehead and Eyes:

> Pull on your forehead using the index finger: While using just your fingers, apply pressure to your forehead so that shifting the eyebrows can strengthen that part of your face. This can help smooth out lines on your forehead. To do this, place your index fingers above each of your eyes and then pull down on the eyes while trying to raise your eyebrows. Repeat for 10-times to firm your forehead.

> Gently push the forehead using your hands: This easy exercise uses the palms to create resistance while flexing your eyebrows. In fact, this workout will help to create smooth lines on your forehead. To do this exercise, begin by placing each of your palms on the sides of your forehead with the bottom of each palm resting on your eyebrows. In fact, your palms should be holding the skin firmly in place. After, raise the eyebrow muscles like you are surprised and then lower them like you are angry. Raise and lower the eyebrows for 10-times, then raise and hold for 30 seconds. After, lower and hold for 30 seconds and then repeat the up and down moves for 10 more times.

> Try doing brow lifts: While using your fingers and eyebrows, gently exercise the muscles in your forehead. However, apply a little bit of pressure so as to create enough resistance for a good exercise. To do this exercise, use 2 fingers in a peace sign and then place them over each eyebrow. Gently push the skin down with your fingers and then push your brows up and down. Repeat the up and down motion on easy eyebrow for 10-times.

> Carefully stretch the eyelids: Use your fingers to stretch the eyelids so as to remove wrinkles and achieve stronger eyelids. To do this exercise, sit down and close your eyes. With your lids relaxed, use the index fingers to lift up your eyebrows. As you lift them, keep your eyes closed in-order to stretch your eyelids as far as possible. Hold this position for 10 seconds and then relax and repeat for 10-times.

> Consider doing an eye squeeze: Squeeze the eyes shut with a little stretching resistance from your mouth. In fact, this pose uses so many different muscles and it will help to stretch out your entire face. To do this face-workout, pull the lips downward so that your facial muscles tighten and then pull the lips to one side. After, squeeze one eye shut for one second and then repeat for 10 times while holding your lips to the side and then do the same on the other eye. Perform 3-sets of 10-reps per eye while taking a short rest and then do another 3-sets of 10-reps.

> Try stretching the face while holding your eyes: This workout will help to build muscles around your eyelids in-order to give you more awake-looking eyes. However, use the fingers to apply some resistance to the basic action of opening and closing your eyes. To do this exercise, start by making a C around your eyes by simply using your thumbs and index finger. Make sure the index finger is over your eyebrow and the thumb against your cheek. After, shut the eyes and then slowly squeeze your eyelids close together. Relax the tension without opening the eyes. Repeat the squeezing and relaxing of your eyelids for 25-times.

STEP-2: How to Exercise Your Mouth:

> Try smiling: One of the best ways to firm up your smile is to practice doing it. So, you will need to slowly move your mouth into the position of a full smile while holding different positions. In fact, this will give you better control of your face and smiling capabilities. To do this pose, begin by stretching the corner of your mouth laterally with lips still together. After, turn the mouth upward to expose your upper teeth and then smile as widely as you can while displaying your teeth. Once you have reached that point, slowly relax the mouth while bringing the smile back to the starting point. Stop at different stages on this expansion of your smile and then hold that position for 10 seconds.

> Apply pressure to the smile: This pose involves using different stages of your smile to work the muscles in your face. In fact, your fingers will provide extra resistance to further work the muscles around your mouth. To do this pose, make a full smile and then use your fingers to hold it in place by putting pressure on each corner. After, close your lips halfway and then fully while using your fingers to resist the movement. Hold each position for 10-seconds.

> Perform a face lift exercise: This exercise works the muscles around your upper lip to help prevent any sagging and keep a strong lip contour. In fact, doing it properly will help you have a stronger smile that shows more of your upper teeth. To do this pose, open your mouth slightly and flare your nostrils. After, wrinkle up your nose as far as possible and then slowly draw your upper lip as high as you can, then hold for 10-seconds. Leave the mouth slightly open and then place one finger under the eye on the cheekbone. Curl the upper lip slowly upward while keeping finger pressure on your face. Hold this position for 10 seconds and then slowly return to the original position.

> Try doing a lip exercise: This is a simple exercise that will help to increase blood flow to your lips. To do this exercise, begin by opening your mouth slightly while making sure that your upper and lower lips are relaxed. After, bring the lower lip forward until it makes contact with your upper lip. Bring your upper and lower lips inward to the mouth. Exert some pressure and then relax.

> Perform a mandibular strengthening exercise: This exercise works your mandibles and lower jaw which are an important part of smiling, talking, and chewing. In fact, this workout will even help to prevent a double chin and prevent aging grooves on the lower part of your face. To do this exercise, start by keeping your teeth and lips slightly closed and then separate your teeth as much as you can without opening your lips. After, bring your mandible forward slowly while stretching your lower lip upward for about 5-seconds. Slowly return your jaw, lips and then teeth back to their original position.

> Consider doing the OO-EE mouth poses: Moving the mouth to some basic sounds can help you target the lips and muscles between your upper lip and nose. To do this pose, begin by opening your mouth and then purse your lips together so that your teeth are separated and not showing. After, say “OO” while using an exaggerated movement to purse your lips together. Change sounds to “EE” while using an exaggerated motion to stretch your lips into the proper shape. In fact, you may even add “AH” for a slightly different workout. Do about 10-reps between “OO” and “EE” and then repeat for 3 sets.

> Gently suck on your finger: Use natural pressure from the sucking motion to firm up your lips. So, place your finger in your mouth and then suck on it as hard as possible. After, slowly remove it from your mouth and repeat for about 10-times.

> Press on the cheeks while smiling: This will help to strengthen your cheek muscles. To this pose, press down on your cheeks with your 3 middle fingers and then smile as hard as you can in-order to push the fingers back. However, make sure you keep your head back when doing this exercise.

> Pull the cheeks up: This workout will help to smoothen laugh-lines and fine-lines around your under-eye. So, start by placing your palms firmly against the cheeks and then pull the corners of your lips up towards your temples until you expose the upper teeth and gums. Hold this position for 30-seconds, release and then repeat for 3-times.

> Try squeezing your lips: This exercise will help to condition your lip muscles. So, start by placing the palms on your face with the outer edge on your laugh-lines and the bottom-edges on the top of the jawline. Use the entire palm to put pressure on your face. After, use your lip muscles to push the lips together and hold for 20 seconds and then push your palms up towards your nose. Hold for 10-seconds and then repeat the exercise for 3-times.

Read-more-here…….

The post Simple Ways of Exercising Facial Muscles: appeared first on FitLag.

Buying used fitness equipment can be cheaper than buying new gear. However, you have to take into account the condition of the equipment you’re purchasing. In fact, if you want to exercise from home but don’t have the money to buy new equipment, then buying used fitness equipment may be the right decision to take. So, if you have been thinking of purchasing used gym-equipment, then check out our guide to buying used fitness equipment.

STEP-1: How To Find Used Fitness Equipment:

> Search or stores that only sell used fitness equipment: Try searching online for any retailer-shops near you that sell used fitness equipment. In fact, some stores like, “Play-It-Again” buy back old fitness equipment and then sell it in their stores. Additionally, even “Primo Fitness” sells used fitness equipment.

> Try to keep an eye on yard sales & estate sales: Join any social-media group for your area in-order to get alerts of any upcoming yard sales. However, you can also go to websites like “YardSaleSearch.com” which help people to advertise yard sales and even find yard-sales within their areas.

> Go to Craigslist or eBay: Craigslist actually has a special section for fitness-equipment. So, try to filter your results so that you are only seeing results in your region. In fact, sellers are always adding new ads to Craigslist. Likewise, eBay also lists various used items including fitness-items. So, filter search results on eBay so that you can only see sellers in your area.

> Check-out local pawn shops: Try finding local pawn shops online or in the phone-book. Make a call to ask if they have any fitness equipment that you’re looking for. In fact, you will find a pawn-shop within your area if you take your time to make the search.

> Check to see if any gyms in your area are closing: Take a look in the newspaper or online for any notifications about gyms that are shutting down. In fact, most gyms that are closing often sell their used fitness equipment at a great discount.

STEP-2: How to Assess the Quality of Used Equipment:

> Make research on the equipment you want to buy: After finding a piece of equipment that you potentially want to buy, search for the exact model online and then read user reviews. This will help you to know whether the equipment has not been recalled or criticized for being unsafe. Also read to know what users about the particular equipment.

> Take a look at the warranty of the equipment: Most individual sellers may not give you a warranty or guarantee for their used fitness equipment. So, you can ask individual sellers if the original manufacturing warranty on the equipment is still valid. In case you’re buying the equipment from a store, then ask about the warranty of the particular product you want to buy.

> Try reading user reviews for the seller: Whether you are purchasing from an eBay seller or sports-store, always read online reviews written by people who have bought things from those stores. In fact, always buy from a store or person who has great reviews and customer care.

> Research on the price of the equipment: Make research on a particular piece of equipment you’re trying to buy. So, look into things like; how much it cost when it was new, how much it costs on other websites, and if the seller is willing to negotiate on the price.

> Always look for equipment with a good brand name: Higher quality fitness equipment may age better than lower quality equipment. In fact, buying used fitness equipment with a brand-name could save you money in the long run. So, try looking for a piece of fitness equipment that would have been top of the line in its new state.

STEP-3: How To Inspect Used Fitness Equipment:

> Consider asking the seller about the equipment: Try making a list of questions to ask when inspecting the equipment or before you even go to check it out. Some of the questions you may ask include; Does the machine run?, How often has it been used?, How long have you had this?, Why are you selling it?, Does it require any maintenance?, Does it have any missing parts?, How much did you pay for it?, Where did you get it?, and a lot more.

> Try testing all the elements of the equipment: Before making the purchase, turn-on the equipment and try-out every function. If it’s a stationary-bike or treadmill, then make sure every button and component works. In case, it’s not an electrical fitness-machine, then you may just look at how it looks and decide whether to buy it or not.

> Carefully inspect the outside & inside of the fitness-equipment: Ensure that there are no frayed wires, rusty gears, or excessively worn parts of the equipment you’re purchasing. However, gentle wear and tear on the outside is okay but keep an eye on anything that looks like as if it’s about to break. In case, any part needs to be replaced, then see how much the replacement would cost and if it will need professional maintenance.

Read-more-here…….

The post Ways On How To Buy Used Fitness Equipment: appeared first on FitLag.

Today, exercise-bikes can provide a great cardiovascular (aerobic) exercise if used properly. So, if you are in need of a high-intensity workout and have no back problems, then consider using an upright exercise-bike so that you can work your core and occasionally stand up. However, in case you have a back injury or need back support, you may consider using a recumbent-bike. On the other hand, you can use interval training to maximize the efficiency of your workouts on an exercise bike. So, below are some of the cardio workouts you can do an exercise bike;

STEP-1: How to Exercise on a Stationary Bike:

> Consider pacing on the bike: Use FITT (Frequency, Intensity, Time, and Type of exercise) principles to determine how much exercise you should do. In fact, “F” is for Frequency and that’s why you should start out by exercising for 3 to 5 days a week. In case you are experienced, then you can exercise for about 5-to-7 days a week. “I” is for Intensity and it’s measured in BPM (beats per minute). In fact, most bikes come with a heart-monitor and your only job is to find your target heart-rate so that you know what range is safe for you. “T” is for Time and beginners should workout for 20-to-30 minutes a day while experienced cyclists should aim at 30-to-60 minutes per day. Lastly, try staying on the stationery-bike for 5-minutes longer each week for best results.

> Vary speed and resistance: The stationery-bike settings can be altered for as many times during a workout as you wish. So, consider starting at a lower speed with less resistance and then increase your effort as you get used to the bike. Additionally, toggle between levels of difficulty for a more intense interval workout. In fact, bike speed is usually measured in RPM (revolutions per minute) and you should try setting your bike at an average of 60 RPM if you’re a beginner. But if you have more experience, then your average speed should be more like 80 or 100 RPM. When doing interval training, switch between about 50-RPM and 100-RPM but don’t go above 110-RPM. On the other hand, most bikes have low, medium, and high resistance settings which mimic the effect of incline. So, begin with a low resistance and then move into using the medium and high settings as your muscles develop. When you get comfortable using all settings, do interval trainings by switching between medium and low, with short bursts of high resistance.

> Entertain yourself as you work-out: Listening to music during the workout will actually raise your mood. However, other forms of entertainment like watching a drama, reading, and texting tend to slow your pace and compromise your posture. So, if you are reading or watching a screen, then make sure that it’s exactly at eye-level so that you don’t hunch. In case you’re exercising with a friend, then try doing an interval training at the same intervals so that you can chat during recovery time.

STEP-2: How to Maximize Your Workout with Interval Training:

> Begin with 1:3 or 1:4 interval trainings: Interval training actually provides you with the most efficient form of cardiovascular workout. In interval training, you perform some of the exercises at a high-speed while mixing them up with “recovery” periods where you continue to work out at a slower pace. For a 1:4 interval training, you should exercise at a high speed for 3-minutes and then switch to moderate “recovery” speed for 12-minutes. On the other hand, fit individuals can begin with a 1:2 speed-recovery ratio. When you get comfortable with this, then you can switch to a 1:1 ratio which requires going fast for 3-minutes and then slow down for 3-minutes.

> Perform a high-intensity workout: Search for spin class videos to bike along with online. You may also find a cycling routine and follow it. In fact, it’s very easy to find examples of high-intensity patterns online but it can be hard to keep track of them by yourself. So, watch the clock or use a timer. For example, warm up for 15 seconds at moderate effort and then pedal hard for 10 seconds and finish by pedaling slowly for 1-minute. Pedal hard for 20 seconds, standing and then sit and pedal slowly for two minutes. Ride for another 5-minutes at a moderate pace and then recover at a leisurely pace for a final 5-minutes.

> Go for a spin class: Inquire to see if your local gym offers indoor cycling classes. These classes usually involve using an upright-bike coupled with an instructor who will guide you through the interval training by showing you how to speed up or slowdown in-order to maximize the efficiency of your workout. Additionally, consider going with ear-buds if you’re sensitive to noise since such classes tend to include loud music but make sure your spin instructor knows that you’ll be wearing them for health reasons. In fact, spin classes tend to take about 45-minutes and beginners are encouraged to stay on the bike for the full class while working-out at their own pace.

> Vary your workout routine: Interval training is actually based on the principle of variety. In fact, your body will get more of a workout when you fight inertia. However, you may fall into a dull pattern if you always exercise the same way even if that same way is itself various. So, in-order to feel happy and continue exercising, try varying your workout routine. Consider mixing your cycling with other cardio machines like; stair-climbers and ellipticals. For example, begin with interval training for at least once a week and then increase the frequency. You should also increase the intensity of your intervals over a period of weeks or months. Additionally, try other forms of exercise like brisk walking, dancing, or swimming.

STEP-3: How to Setup Your Bike for Workouts:

> Try adjusting the seat of your bike: Bring the seat up or down so that it is level with the top of your hipbone. Step onto the bike and put your feet on the pedals. Extend one leg until you have pushed the pedal as far towards the floor as you can. Your knee should be slightly bent at approximately a 20-to-30 degree angle. In case your knee is bent more than 30 degrees, then raise the seat slightly. If your leg is fully extended, then lower the seat. Likewise, to adjust a recumbent-bike, sit in the seat and adjust forward and backward until you have one leg extended at a 20-to-30 degree angle. However, the way you adjust your seat will depend on the model of your bike.

> Adjust the handlebar height: For upright bikes, you will need to adjust the handlebars so that you can easily reach them. In fact, your arms should feel relaxed while your elbows slightly bent. In case you’re hunching your back as you pedal, then try raising your handlebars until your back is straight.

> Fasten the foot straps: Sit on your bike seat and place the feet-balls on the pedals. After, adjust the straps so that they grip your foot snugly, but not tightly. In fact, your foot should not slip around within the strap but it should be able to slide out easily when pulled. Likewise, limit ankle movement while you pedal and if you feel that you are pushing or straining your ankles, then relax them. Lastly, wear exercise shoes when making these adjustments.

> Carefully set the controls on your bike: An exercise bike usually includes several settings for speed, resistance, and incline. Depending on the model, the bike may also have multiple workout programs, a heart monitor, and other great features. In fact, most bikes will have a “Settings” menu that can be accessed from the console. Likewise, most recumbent-bikes features various workout programs.

Read-more-here………..

The post How To Do Cardio Workouts On An Exercise Bike: appeared first on FitLag.

In-case you eat so much that you feel bloated, then there are actually a few specific exercises that will help to boost your digestion. In fact, healthy exercises and digestion go hand in hand and that’s why you need to develop healthy habits that can help prevent gas, bloating, and indigestion. However, always make sure that you aren’t exercising on a full-stomach because it could lead to indigestion. All in all, below are some of the steps you can follow when doing exercises that improve on digestion.

STEP-1: Specific Exercises to Improve On Digestion:

> Try walking: Go for a 15-minute walk after a meal to help aid digestion by stimulating “peristalsis” which is a process of moving food through your digestive system. Additionally, a short post-meal walk can also help lower blood sugar. So, walk on a treadmill or around the neighborhood to get some fresh air as food digests.

> Do jump-rope skips: Jumping the rope is actually a great cardio exercise that will help improve on your digestion. So, get jump-rope that fits you and skip for about 15 minutes. In fact, cardio-workouts get your heart rate up and are one of the best ways to boost your digestion.

> Perform full-body roll-ups: Begin by lying down flat on the ground or on a yoga-mat and then take a deep breath while raising your arms up so that they’re perpendicular to the floor. After, breathe out and sit all the way up while reaching up overhead and leaning forward to reach towards your toes. Slowly roll back down until you’re lying flat on the ground in the starting position. This exercise will work your core and help boost your digestion. Do about 10 reps of this exercise.

> Avoid doing high-intensity exercises: Exercises like sprinting, gymnastics, weight lifting, and other intense workouts can actually cause indigestion and acid reflux. So, consider doing moderate to low impact exercises like; walking, light-jogging, and jump-rope to help improve on your digestion.

STEP-2: How to Stretch to Improve On Digestion:

> Do seated forward folds: Get into a seated position while on the floor or on a yoga-mat. After, take a breath and lift both arms up over your head. Exhale and lean forward while bringing your nose to the knees. Reach your arms as far forward as you can and then hold this position for 3 breaths and after unfold and return to the starting position so as to massage your abdominal region and improve on digestion. Repeat the exercise for 3 times to help stimulate your entire abdominal and pelvic region.

> Perform a crescent lunge with a twist: Begin by standing up tall and then take a big step forward with 1 leg while bending your knees and then sink your hips down so that you’re in a stable lunch position. After, bring the palms together in front of your chest and then rotate your upper body towards the bent leg and rest your elbow on the bent leg. Hold this twist for 3-4 breaths and then slowly release it and return to the starting position. Repeat the exercise on the other leg to improve blood flow in your abdominal region. Do about 2-3 reps on each leg. When you return to the normal position, the increased blood flow can help improve on digestion.

> Do a bellows pose: Start by lying flat on your back and then take a big breath as you raise your arms above the head. Exhale and bring your right knee to the chest. After, interlace your fingers and hug the knee to your chest for 3 breaths. Release your knee and return to the starting position. Repeat the movement with your other leg. Consider doing the exercise for 3-times on each leg to help relieve gas, constipation, and indigestion.

> Get into a cat-cow position: To do this, get down on your hands and knees so that your hands are even with the shoulders and your knees are even with the hips. Keep your back flat and after exhale and round your back up as much as you can to do a cat stretch. After, take a big breath as you drop your spine and open up your chest to do a cow stretch. Alternate back and forth between cat and cow for 10 breaths to flex and relax the ab muscles which can help with digestion. In fact, the action of your breathing and activating your diaphragm boosts your oxygen levels and helps with digestion.

> Perform a child’s pose: Start by kneeling down so that your knees are open and the toes are touching. After, bend your body forward so that your forehead is resting on the floor and then stretch your arms above the head and allow your stomach to relax. Take 10 breaths in this position to help boost digestion. Use this pose to finish your exercise.

STEP-3: Healthy Habits That Improve On Digestion:

> Exercise after 2-3 hours after a meal: Give your body some time to process your meal before you get active since large-meals tend to delay your digestion. In fact, wait for at least 2-hours after a meal and then exercise. Likewise, consider eating fast-digesting foods like high-carb, low-fat foods if you plan on exercising after eating. On the other hand, avoid eating a lot of protein and high-fiber foods before you work-out because these foods take longer to digest.

> Workout for 3-4 times a week to keep the digestive system healthy: Regular exercises will help to improve on your digestive health. So, try exercising on a daily basis or for at least several times a week. Additionally, do exercises that you enjoy so that you’ll be more likely to stick to a fitness-routine.

> Try eating a well-balanced & healthy diet: What you eat actually makes a big difference in your digestive health. So, focus on consuming whole-grains, lean-proteins, and healthy-fats. On the other hand, avoid eating processed or junk foods and limit on the amount of sugar that you consume.

> Always stay hydrated while exercising: Ensure that you drink enough water to replace any fluids you lose from sweating as you work-out. In fact, you should drink 17–20 ounces (500–590 mL) of fluid in about 2-3 hours before you exercise and another 8 fluid ounces (240 mL) in about 20-30 minutes before you start exercising. While exercising, try consuming 7–10 fluid ounces (210–300 mL) every 10-20 minutes. Likewise, in about 30-minutes after finishing to exercise, drink another 8 fluid ounces (240 mL). This is very important because dehydration can lead to exercise-related gastrointestinal problems like constipation, acid reflux, and other digestive issues.

> Quit smoking: Smoking can actually negatively affect your digestion. So, if you’re smoker, then consider quitting immediately if you can. In fact, this will help to improve on your digestive and overall health. Consider getting Nicotine-Gum to help you quit smoking.

Read-more-here………

The post Best Exercises and Health Habits To Improve On Digestion: appeared first on FitLag.

A High Intensity Interval Training (HIIT) is a type of vigorous workout that is done in a short period of time. In fact, most HIIT workouts alternate between short bursts of high-intensity exercises and bursts of moderate or low-intensity exercises. This will help to increase your heart rate significantly and can lead to increased calorie burn, improved endurance, maintenance of lean muscle mass and increased metabolism. So, try incorporating HIIT exercises on a treadmill as part of your weekly workout routine so that you can experience the best fitness results. All in all, HIIT workouts are really great exercises for people with a busy lifestyle.

STEP-1: How Plan An HIIT Workout for The Treadmill:

> Consult a physician: Before starting a new exercise routine, consider speaking to your physician since HIIT workouts will raise your heart rate very high and that why you need to make sure that this type of exercise is safe for you. In fact, HIIT workouts aim at pushing you into an anaerobic-zone where your heart rate is about 85% of its maximum rate. So, you need to discuss this with your physician to make sure that your heart and cardiovascular system are fit enough to sustain this level of activity.

> Evaluate your current fitness level: Not everyone will be at a fitness level where they can incorporate HIIT workouts. So, measure your fitness level by taking a brisk walk on a treadmill for about 1 mile (1.6 kilometers) in total. The brisk walk should be at a moderate pace but not so easy that you can carry on a conversation without stopping to take a breath. Check your pulse before you start walking and right after your walk. Additionally, place 2-fingers on your carotid artery at the side of your neck just underneath your chin and then count the number of beats for 10 seconds. Multiply this number by six so that you can get the number of beats per minute (BPM). For an average healthy adult, the target heart rate zone is about 85–150 BPM. Likewise, the maximum heart rate is calculated using the following equation: 220 minus your age (220-Age). If your heart rate after walking is near the higher end of your target range or near your maximum, then you may want to consider improving your aerobic fitness levels before pursuing a HIIT workout. But in case your heart rate is on the lower end of your target heart rate zone, then you have enough aerobic fitness to do HIIT workouts.

> Learn how to use the Rate of Perceived Exertion (RPE) Scale: The RPE scale is designed to help you monitor different levels of difficulty or exertion while exercising. In fact, when performing an HIIT workout, you will be alternating between different intensities and that’s why becoming familiar with the RPE scale can help you accurately perform interval training.

> Get a heart rate monitor: A heart-rate-monitor will actually help you get better results as you do HIIT workouts. So get a fitness watch or a band to you wear around your chest. These devices will help you to more accurately perform an HIIT workout. Likewise, try getting a heart rate monitor with a watch or one that syncs with your smartphone so that you can monitor elevation or decline in your heart rate during an HIIT workout.

STEP-2: How To Use A Treadmill for HIIT Workouts:

> Preform an HIIT-workout with sprints: This HIIT-Exercise involves alternating between jogging and sprinting in-order to get your heart rate elevated and help burn more calories. To do this, start with a warm-up like a brisk walk for 3-to-5 minutes prior to your HIIT workout. After, increase on the intensity by increasing on your speed to a comfortable jog while the incline is at zero. This should be done at moderate-intensity for about 2-minutes. Increase your speed to a point where you’re running very fast or sprinting for about 1-minute and then reduce the speed back down to a moderate jog for 2-minutes. Continue alternating between a 2-minute jog and 1-minute sprint for 7 cycles until you achieve 21 minute HIIT workout. Finish the workout with a 5-minute brisk walk as a cool down.

> Do HIIT workouts at a high-incline: Try doing HIIT workouts that incorporate higher inclines. This type of workout will exercise 9% more of your leg muscles and help burn more calories. To do this workout, begin by warming-up with a briskly walk on a treadmill with the incline set to 2.0. Walk at this pace for 3-to-5 minutes and then increase the speed so that you’re doing a moderate jog at an increased incline of 3.0 for about 2-minutes. Afterwards, increase the incline to 5.0–to-6.0 while increasing your speed to a fast jog for 1-minute. After, reduce the incline back to 3.0 and reduce speed to a moderate jog and continue for another 2-minutes. Repeat this cycle for 7-times until you achieve a 21 minute workout. Finish by cooling down with a brisk walk at a 0.0 incline for at least 3-to-5 minutes.

> Consider doing a lower intensity HIIT workout: A high-intensity interval training is not meant for everyone. So, you can’t do one, then try doing a lower intensity interval workout. To do this, start with a warm-up by walking at a comfortable pace for 3-to-5 minutes, then increase the pace of your walk until you’re walking briskly and breathing a little heavier. Continue walking briskly for 2-minutes and then increase the incline on the treadmill to 2.0. Walk briskly at the increased incline for 30-seconds and then decrease the incline back to zero while keeping up with the same walking pace for about 2-minutes. Repeat this cycle for 8-times until you achieve a 20 minute workout. Finish by cooling down with a slow walk on an incline of zero.

STEP-3: How To Include HIIT-Workouts Into Your Weekly Exercise Routine:

> Do HIIT Exercises for 1 or 2 days a week: You need to do about one or two HIIT workouts weekly and then do cardio workouts on other days. In fact, cardio workouts are aerobic exercises that help keep your heart rate at a relatively steady level while HIIT workouts involve bouncing your heart-rate between medium-to-high levels. Although HIIT exercises offer a lot of great benefits, they can leave your body fatigued and over worked if done on a daily basis.

> Incorporate low-to-moderate intensity cardio exercises: While doing 1 or 2 days of HIIT workouts per week, consider finding other types of aerobic exercises to do in the remaining days of the week so as to meet the minimum recommended amount of exercise. In fact, it’s recommended to about 150-minutes of moderate aerobic activity each week or 75-minutes of vigorous aerobic activity or even both. Likewise, most HIIT workouts are only 20–30 minutes and that why you need to do other forms of cardio. Additionally, focus on low or moderate intensity physical activity aerobic exercises to help your body recover more efficiently during the week. Some of these exercises include; walking, jogging and using an elliptical, cycling, biking, hiking, dancing, and swimming.

> Choose 2-days for strength-trainings: In addition to HIIT and other aerobic activities, try including enough amounts of strength training. In fact, strength-training helps you build and maintain lean muscle mass while supporting your metabolism. It also prevents osteoporosis by supporting your bone density. It’s recommended to do about 1-to-2 days of strength training each week and make sure to work each major muscle group for about 20 minutes.

> Get some rest on certain days: HIIT workouts need to be followed by adequate amounts of rest. In fact, any high-intensity exercise drains your muscles, joints and overall body more and that’s why you need to get adequate resting time in-order to recover. Rest days are very important to your workout routine, body-health, and overall performance. It’s only during rest that muscles gain strength and size. All in all, you may need only one or two rest days each week and these rest-days shouldn’t be totally inactive. You may do simple restorative exercises like yoga, stretching exercises or walking.

Read-more-here………

The post How To Do HIIT Workouts On A Treadmill: appeared first on FitLag.

Kegel-exercises are a type of workout designed to improve on your sex life coupled with solving any pelvic floor problems including; urinary and fecal incontinence. In fact, these exercises strengthen the pelvic floor muscles which support the uterus, bladder, small-intestines and rectum. In fact, kegel workouts can be done daily and below are some of the steps you will need to follow while doing these exercises.

STEP-1: How To Prepare Yourself for Kegel Exercises:

> Locate your pelvic muscles by stopping the flow of urine mid-stream: It’s very crucial to find your pelvic muscles before you begin doing Kegel exercises. In fact, pelvic-muscles are located at floor of your pelvic floor. The best way to find these muscles is to try to stop the flow of your urine midstream. The tightening you make to stop urine midstream is actually a basic move of a Kegel. After, relax the muscles and resume the flow of urine and you will have a better sense of where those Kegels are. However, never stop urinating midstream as your regular Kegel exercise routine because doing Kegels while urinating more than twice a month can have a negative effect of weakening the muscles. It may even cause damage to your bladder and kidneys.

> Try finding your kegel-muscles by placing a finger in the vagina and then squeeze the muscles: With method, you will feel the muscles tightening and your pelvic floor move up. Relax and you’ll feel the pelvic floor move back again. However, make sure your finger is clean before you insert it.

> Use a mirror to find the kegels: In case you’re still having trouble locating your Kegels, then position a hand-mirror below your perineum which is the skin-covered area between your vagina and your anus. Do some squeezing and relaxing in-order to your perineum contracting with each squeeze. If you do this correctly, you will locate the kegels easily.

> Empty your bladder before starting Kegels: Try not to do Kegels with a full or a partially full bladder because you may experience pain and some leakage while exercising. So, always make a bladder check before you start kegel-exercises in-order to perform more efficiently.

> Pay attention on only tightening the pelvic floor muscles: Kegel exercises should focus on your pelvic floor muscles. So, you should avoid flexing other muscles like the buttocks, thighs, or abdomen in-order to achieve the best results. To keep your concentration, breathe in and out as you perform each set of Kegels. In fact, this will help you to relax and get the most out of your pelvic floor exercises. On the hand, in-order to keep your muscles relaxed, place one hand on your belly to make sure that your belly is relaxed.

> Go into a comfortable position: Kegel-exercises can be done by either sitting in a chair or lying on the floor over a mat. However, make sure your buttock and tummy muscles are relaxed. In case you are lying down, then you should be flat on the back with your arms at the sides and knees up together. Also keep the head down in-order avoid straining your neck.

STEP-2: How To Perform Kegel Exercises:

> Gently squeeze the pelvic floor muscles for 5-seconds: When you’re starting off, this can be a great workout but avoid straining the muscles too much by squeezing them for too long. In fact, if 5-seconds make you feel strained, then consider squeezing those muscles for only 2-3 seconds.

> Release the pelvic floor muscles for 10-seconds: You should give the pelvic floor muscles a 10-second break before you repeat the exercise. This will actually give the muscles enough time to relax and avoid straining. So, just count to 10 before you start the next repetition.

> Do the kegel-exercise for 10-times (10-Reps): Repeating the exercise for 10-times is considered to be one set of Kegels. So, incase started off by squeezing the muscles for 5-seconds, then relax them for 10-seconds and repeat the process for 10-times in-order to finish one set. Try doing a set of kegels (10-reps) for about 3-4 times a day in-order to achieve the best results.

> Build towards squeezing the pelvic floor muscles for 10-seconds at a time: Try increasing on the amount of seconds that you squeeze pelvic floor muscles each week. After reaching the amazing number of 10-seconds, stick to it and continue to do one-set of 10 with 10-second squeezes for 3-4 times a day.

> Try doing pull-in Kegels: This is actually a great variation-workout to add into your kegel exercise routine. To do a pull-in kegel, think of your pelvic floor muscles as a vacuum. So, tense your buttocks and pull your legs up and in. Try holding this position for 5-seconds and then release it. Make this exercise for about 10-times in a row and it will take about 50 seconds to complete.

STEP-3: How To Get Results From Kegel Exercises:

> Do Kegel exercises for at least 3-4 times a day: Make kegel-exercises part of your daily routine by simply doing them for 3-4 times a day. In fact, you should find ways of fitting Kegels into your daily routine and aim at doing them in the morning, afternoon, and evening instead of worrying about scheduling a time to do them.

> Fix Kegels into your work routine: Kegels can be done without anyone knowing and you can actually do them while sitting at your desk in office, when having lunch, or by relaxing on the couch after a long day at work. In fact, once you learn how to isolate pelvic floor muscles, then you can do Kegels almost anywhere at any time.

> Expect to see results in a few months if you do Kegels daily: For some people, the results are dramatic while for others Kegels tend to prevent further urinary tract problems. So, just stick to kegel-exercises for long to feel the changes in your body. In fact, you will be able to feel results after 4-6 weeks.

> Try asking for help on how to do Kegels properly: A doctor can actually help you identify and isolate the correct pelvic floor muscles to perform the kegel-exercise. In case, you have been doing Kegel-workouts for a considerable amount of time like for a few months but not seeing any results, then consider seeking help from your doctor. The doctor will use an electrical stimulation to help you identify the pelvic floor muscles.

> Continue doing Kegels to keep pelvic floor muscles strong: In case you want to keep pelvic floor muscles or even keep incontinence away, then continue doing your Kegel-exercises. All in all, you have to do kegel-exercise daily so as to keep pelvic floor muscles in shape.

Read-more-here………

The post Guide On How To Perform Kegel Exercises: appeared first on FitLag.