Here Are the Most Specific Exercises You Need To Choose According To Leg Shape

Nobody is perfect and perfection as they say lies in imperfection. The same goes for your body shape. Not every part of you may be perfect, you may find your legs too fat for your liking or your underarms, but fortunately, this physiological imperfection can be remedied by a few specific exercises. Random exercising and working out may not work for such things which are why you need exercises that target only such areas. You may need to work on some core areas and outer muscles or stretch inner ones to achieve what you want. Here are some exercises that can make a big difference to some people where you can stand in front of a mirror and pay attention to your thighs, calves, ankles and knees.

Bow-legged shape


You could be having a bow-legged shape if your knees bend slightly forward when you stand straight. This can be fixed or remedied by working on muscle strength to pull your knees closer to each other. The muscles which are being pulled out also need to be stretched to improve their shape.

Pistol squats


Pistol squats are also called one leg squats which work on the insides of your thighs and the glutes. You need to stand straight and keep your core engaged. Now keeping your knee soft, lift up your left leg and lower yourself down by squatting on the right leg. Now repeat 10 times for each leg. Now repeat 10 times for each leg. When you start this exercise, it is advisable to use a wall or chair for balance to build up strength.

Figure 4 stretch


This stretch will work on the internal rotators of your hip and improve the hip muscle flexibility. Just lay on your back and position your left ankle on the right knee. Now bring the legs upwards and grab the right leg below the knee and hold that position for 30 seconds. Then return to the starting position and repeat the alternate leg. This is also good for stretching your piriformis.


Toe touch


This stretch focuses on the outer thighs and hamstring. You just have to stand straight and place your feet shoulder width apart. Then bend down and touch your toes. You need to focus on keeping the knees together so use a towel if u think it will help. Roll it up and hold the towel with your knees. If you feel this is simple for you, just elevate your heels. Now repeat the stretch 10 times.

Knock-kneed shape


If you find your thighs too close together and your shins aren’t touching, it means you have knock knees or X shape. These are caused by weak muscles on the outer part of the hips and thighs. The inner thigh muscles, on the other hand, tend to be too tight.

Side lunges


The best exercise to remedy the knock-kneed shape is side lunges that target the hips and outer and inner thighs. Just stand straight and keep your hands on your hips. Now take a large step to the left and bend your left leg, keeping the right leg straight. Do this 10 times and then again with the other leg.

Side step-ups

Side step ups improve the outer thigh strength. Just stand close to a bench and then step up on it with one foot lifting your body while doing so. Then place the other foot on it. Repeat ten times on each side and do it in a fast tempo. Try to do 2 or three reps of 15 side steps at a time. This is also a good cardio workout.


False curvature


False curvature is when your lower legs go outwards as your knees touch making your legs look too skinny. The main way to correct this problem is to increase the muscle bulk in your lower leg to compensate for the visual imperfection.

Heel raises


This raises your calf strength. You just need to stand in a natural position and hold the wall or a chair to balance yourself. Then rise on tip toes and go down again. Do this ten times and twice a day if possible or whenever you remember to do it.

Deep knee bends


Deep knee bends can contract your muscles to increase blood circulation thereby increasing the effectiveness of the exercise. This also prevents strains. Just position your feet shoulder width apart and squat as low as possible. Repeat the exercise ten times and if too easy, just elevate your heels.


9 Stretching Exercises That Will Give You Benefits Of A Massage Session

We all like to live our lives in a healthy manner but sometimes we lose our focus because of our daily hectic schedules, however you can still take care of your health just by taking out 10-15 minutes of time, daily. It is not possible to indulge in workouts by visiting to gym or for everyone but it is quite easy to stretch your body by following a very simple exercise regime. These stretching exercises will not only rejuvenate your mind, body and soul but they will also have a positive effect on your personality. Here are some stretching exercises that you should follow in order to keep yourself fit and healthy and even if you miss a visit to spa, they will make up for it:

Butterfly wings:


This exercise will be helpful in stretching the muscles of back and chest. For doing this exercise, put your palms on your shoulders (right palm on right shoulder and vice-versa). First try to pull your elbows back as if you are trying to make them touch each other, hold them in this position for 5-10 seconds as you will feel a stretch in your upper back. Try same movement by making your elbows move forward and hold them again for 5-10 seconds as you will feel a stretch in your chest.

Eagle pose:


By practicing eagle pose, you can stretch the back portion of your shoulders as well as the upper portion of the back. Cross your arms in the manner as shown in the photo and make sure that the hands point towards the sky. If you have a problem in making your palms meet then make sure that each hand is kept on opposite shoulder and your chin is joined with the chest.

Good for pain also:


The elbows should be parallel to the floor, remain in this position for 30 seconds and then try the same exercise by changing the position of hands. This pose will not only stretch the shoulders but it will also be helpful for those who are suffering with pain in that area.

Rotation Stretches


These stretches will provide relief in the back pain and will work on making the muscles stronger as well. Keep your feet on the floor in flat position while sitting on the chair. Sit straight and put hands behind the head, now twist your body to the right, slowly come back to the original position and then twist towards the left side.

Another method of stretching:


You can also place your right hand on the knee of the left leg while twisting to left and place left hand on the knee of right leg while twisting to the right side. The exercise should be done slowly and repeat it 3-5 times.

Lower back stretches:


This exercise is pretty instrumental in dealing with the lower back pain and it also affects the muscles of abs and legs. Stand with your back touching the wall, lean on it and slowly adjust your spine to make it flat against it. Now slowly come down sliding till your knees form a right degree angle (90 degree). Stay in this position for 10-15 seconds and for good results; repeat the exercise 8-10 times.

Benefits:


This exercise will reduce the tension in the muscles which provide support to the spine as any tension in these muscles can increase the back pain to a great extent. This exercise also plays an important role in improving the overall mobility also decreases the chances of disability due to back pain condition.


Stretching of upper back:


This exercise will stretch the muscles of upper back along with the trapezius muscles. Raise your left hand straight over your head and bend it from elbow for making it touch the upper back. Now put your right hand on the elbow of the left hand and pull it gently towards left.

Repeat the movement:
Try to remain in this position for 10-15 seconds and then repeat the exercise by shifting hands. Make sure that the movement is sideways and neither in front nor backside. This exercise will also help the person if he is suffering from neck pain.

Seated shoulder squeeze:


This stretching exercise helps in getting rid of poor posture and also decreases the tension in the upper back portion. Sit on your yoga mat with knees bent inside and feet lying flat on the ground. Take your hands behind your lower back and join them. Try to extend them, stretch them and also squeeze the shoulders. Repeat the exercise 7-10 times for the duration of 3-5 seconds.

Knee-chest stretch:


Lie on the floor with both the legs stretched, then slowly pull your left leg upwards and put your left knee on your chest. The right leg and lower back should be pressed towards the floor. Try to remain in this position for some time and then repeat the exercise with right leg.

Standing quad stretch:


Stand tall with feet firmly on ground. Pull your left leg up from the knee towards your butt and use your left hand to hold the left foot. If you have a problem in standing on one foot, take some support. Remain in this position for 20 seconds to 1 minute and then repeat the exercise with right leg.


Benefits of this exercise:


This exercise is very helpful in releasing the tension of thighs, hips and lower back. If this exercise is done regularly, it will also increase the range of motion of the legs which will be greatly helpful for those who are indulged in athletic activities.

Standing side stretch:


Stand straight with your hands pointing towards the sky. Join your hands by interlacing the fingers and slowly bend the upper portion of the body to the right. Repeat the exercise by bending the body towards the left after returning to the center.

This exercise is beneficial in maintaining good posture as it brings balance in the complete body. It also increases the length of hips and thigh muscles and enhances the flexibility of the spine.


8 Simple Tricks That Can Kill Your Back Pain in 5 Minutes

Does the phrase, “Ouch, my back!” sound familiar to you? If so, you certainly know what implications it might have — you can’t bend down to tie your shoes, every act of turning around makes you sigh with anger, and even your favorite chair doesn’t feel comfortable anymore. However, there’s no need to take painkillers because you can always try to deal with this pain on your own.

Healing Blog put together 8 simple tricks that will help you get rid of back pain in just 5 minutes.

8. Relax your spine.


What to do:
  • Sit down on the floor with your legs straight in front of you and your feet 5-10 cm apart.
  • Roll a towel or blanket and slide it underneath your knees.
  • Put a pillow on your legs, curve your spine, and bend your upper body forward until your head reaches the pillow.
  • Relax in this position for at least 5 minutes.
How it works: This pose will help you release the tension in your back muscles, get rid of spasms, and restore the proper alignment of your spine.

7. Stretch your glute muscles.


What to do:
  • Sit down on the floor with your knees bent and feet flat on the floor.
  • Balancing on your buttocks, lift both legs and cross your left leg over your right one.
  • Grab your left foot with your right hand and your right foot with your left hand.
  • Bring both legs toward your body as close as possible.
  • Hold for 1-2 minutes, then return to the initial position and repeat on the other side.
How it works: Tight glute muscles can be one of the reasons for your back pain as they work every time you raise your body, move it forward, or lower it down. A good stretch will help release the tension in this area of your body and lessen back pain.

6. Release your psoas muscles.


What to do:
  • Lie down on your back with your legs straight and your arms at your sides.
  • Slide a cushion or yoga block underneath your pelvis.
  • Allow your lower back to gently relax down toward the floor.
  • Keep lying in this position for 5 minutes.
How it works: Your psoas muscles do a lot of work to stabilize your spine. If they’re overworked or imbalanced, you can experience lower back pain.

5. Try an Epsom salt foot soak.


What to do:
  • Take a basin or bucket and fill it with hot water.
  • Add 1/2 cup of Epsom salt to the water and stir it properly.
  • Put your feet in the basin and soak them there for about 5-7 minutes.
  • When you take your feet out, rinse them with warm water and wrap them in a towel or blanket.
How it works: When Epsom salt dissolves in water, it breaks down into magnesium and sulfate. Magnesium is known to relax nerves and release muscle spasms. So when you soak your feet in this foot bath, your skin absorbs the relaxing ingredients which help sooth back pain.



4. Press on the knee back points.


What to do:
  • Find the points at the center of the backside of your knees.
  • Put firm pressure on these points with your thumbs.
  • Breathing deeply, keep pressing for 2-3 minutes.
How it works: Stimulating the B54 point will relax your muscles and soothe the pain in your hips and lower back caused by sciatica.

3. Sit on a tennis ball.


What to do:
  • Sit down on the floor and place a tennis ball under one of your buttocks.
  • Gently roll your body forward and backward on the ball until you feel the point where your pain comes from.
  • Keeping the ball in this area, bend the knee of the same leg and put the foot on your other knee. Place your hands on the ground behind you to maintain balance.
  • Rest in this position for 1-2 minutes, then switch sides.
How it works: A tennis ball massage releases the tension in your glute muscles and boosts the blood flow to your lower back.

2. Put a clothespin on your ear.


What to do:
  • Take a clothespin and put it on the upper side of your ear.
  • Keep the clothespin on your ear for 5 seconds, then release.
  • Repeat 5 times with each ear.
How it works: According to reflexology, the upper-most portion of the ear is directly connected to your back and shoulders, so its stimulation can lessen the tension and pain in these areas.



1. Apply lavender oil.


What to do:

  • Take a tablespoon of coconut oil or castor oil and add a few drops of lavender essential oil to it.
  • Gently massage the mixture onto the painful area.
How it works: Lavender oil has anti-inflammatory and calming properties. It can also relax the muscles of your back and relieve stress.

A 60-second workout to relieve back pain


What to do:
  1. Sit down on the floor and extend your left leg in front of you. Bend your right knee and put the sole of your right foot on the ground. Pull your right knee toward your chest with your hands and hold for a few seconds, then release. After 10 repetitions, switch sides.
  2. Lie down on your back, bend your knees, and place the soles of your feet on the ground. Keeping your knees bent, lift your legs about 10-15 cm off the ground, hold for a couple of seconds, and then lower them down. Repeat 5 times.
  3. Continue lying on your back. Straighten your left leg and put it on the floor. Bend your right knee and grab it with both hands. Pull your knee toward your chest, hold for a few seconds, then release. Repeat 10 times on each side.
  4. Sit down on the floor with your legs straight in front of you. Extend your arms forward and bend your upper body, trying to reach your toes with your fingers. Hold for a couple of seconds, then release. Repeat 10 times.
  5. How it works: This set of exercises can reduce sciatic pain by releasing the tension in your back muscles.


8 Simple Exercises To Reduce Hanging Belly Fat

Lower Belly fat does not look good and it damages the entire personality of a person. Reducing Lower belly fat and getting into your best possible shape may require some exercise. But the large range of exercises at your disposal today can cause confusion to you in making the right choice of the best one that will help you shed that Lower belly fat and reveal your hard-won muscles.


While it takes different kinds of exercises to burn the Lower belly fat in your body and achieve that desired well rounded stomach.

Best Hanging Belly Fat Workouts:

1. Double Leg Lifts:

Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

How To Do:
  • Lie face up on the mat and put your palms under your head with elbows wide open.
  • Spread the legs and raise them upwards keeping them joined at the heels and inhale.
  • Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
  • Hold this position for a few seconds and then slowly lower your torso in the mat.
  • Repeat this exercise 10 times at a stretch.
2. Flutter Kicks:

Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:
  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
  • With both legs extended and toes pointed lift your right leg off the floor.
  • And raise your left leg just a few inches off the ground.
  • Drop your right leg swiftly down so that it hovers a few inches off the ground.
  • And simultaneously raise your left leg up towards the ceiling.
  • Without pause, alternate back and forth.
  • Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.
3. Crunches:

This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.

How To Do:
  • Lie on your back with your knees bent, and your hands behind your head.
  • Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
  • Slowly, return to starting position.
  • repeat this process in sets of 5 or 10 and repeat as many times as you can.

The Criss Cross Pilates Exercise works your core. You can use a rope to ensure proper form. To get the full effect, make sure to keep your core tight throughout the exercise. The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.


How To Do:
  • Lie straight on the mat. Place the palms below the head with shoulders wide apart.
  • Bent the knees and pull it up to the sheens.
  • Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
  • Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
  • Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
  • Repeat the set 10 times and gradually increase it.
5. Exercise Ball Crunch:


This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:
  • Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
  • Place your hands on your chest or behind your head.
  • Contract your abs and lift your torso up and forward. lower back down.
  • The ball must remain stable during each contraction.
  • Inhale as you lower back down, and exhale as you crunch.
  • Perform 1-3 sets and repeat 12-16 times.


6. Rolling Plank Exercise:


The rolling plank trains your body muscles around the abdomen, hip and lower back.

How To Do:
  • Lie down on the mat or floor sideways. Support your body on right elbow and right leg.
  • The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
  • Keep the knees straight. The hips should also not be touching the ground.
  • Hold this posture for about 30 seconds. Once you are comfortable,
  • you can hold this position for about one to two minutes.
7. Vertical Leg Crunch:


How To Do:
  • Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
  • And then one knee that is crossed over the other.
  • Breathe in and then lift the upper body towards the pelvis.
  • Breathe out slowly. Do about 12-16 crunches for two to three sets.
  • Check out the video above on how to do vertical leg crunches.
8. Hip Lifts:

How To Do:
  • Lie on the floor with your arms by your sides.
  • Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
  • Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
  • Then return to the starting position. Repeat 15 times.


Get Rid of Saddlebags With These 9 Simple Exercises

The rolls of fat on a woman’s thigh, also called saddlebags, are mistakenly thought to be a part of the natural buildup of fat. They grow on your upper thighs making your pelvic area broader. Regular work outs targeting these areas can make them disappear. Don’t get discouraged if they don’t go away immediately or even within two weeks. Exercise must be done continuously if you wish to say farewell to saddlebags for eternity.

How To Burn The Fat On Your Upper Thighs?

1. Step Ups
Get yourself a steady stool or a sturdy block. They should be tall enough to place your calf and thigh at a ninety-degree angle when you put your foot on them. Start by standing straight and then lift one foot and place it on the block. Next, bring up the other foot and stand straight on the stool. Then step down using the foot that you began with. Next step down completely and resume your starting pose. Do thirty reps. You can vary this workout after you’ve done it for a fortnight. Always wear shoes so that you don’t end up hurting your toes.


2. Hip Dip On Side Plank


Though this is not easy for those who are just starting out, they really help with this particular part of your thighs. While lying on your side, slowly lift only your upper body using the support of your elbow till you reach a thirty-degree angle. Next gradually bring up your hips using both your elbow and your feet. Hold your body at thirty degrees for five seconds before lowering your hips. Repeat on both sides. Do it regularly for about four or five weeks.

3. Sumo Squats
Also called plie squats, avoid this exercise if you have serious problems with your spine. Begin by standing straight and keeping a distance of shoulder-length between your feet. Toes must be pointed a little away from your body.  Lower your body till the underside of your knees is perpendicular to your calves and thighs. Stay like this for a few seconds and then raise your body back up. Do this at least twenty times for one routine. Make sure you get a few minutes of rest after each set.

4. Donkey Kick


Get a yoga mat for this exercise so that your knees aren’t unnecessarily strained. Go down on all fours and keep your back straight. Lift your left leg up behind you, while keeping it bent, so that it is parallel to the roof. Stay in this pose for ten seconds and then bring your leg back down. Do these fifteen times with both legs. Don’t stretch too much immediately. You can stretch more as you get acquainted with it otherwise you might end up tearing a muscle.

5. Side Kicks
Effective for slimming down your body, start side-kicks by going down on your hands and knees. Ensure that your whole body is in a straight line. Keeping your thigh straight, raise your right knee and kick outwards. The raised leg must be parallel to the ground. Stay in this pose for a couple of seconds. Resume your initial pose by bringing your leg back. Do this for a minimum of fifteen times with each leg.

6. Jump Squats


Not only will you be burning a lot of calories, but jump squats also make your body look toned. Begin by lowering your body into a squat. Then, with your hands pointing upwards, jump as high as you can. When you land back, ensure that your landing flows into another squat. Start by doing thirty and do more after a couple of weeks. If you have back issues, be very careful with this exercise.


7. Booty Kick
Keep your hands on your hips and your feet wide and then, balance on one leg while kicking backwards with the other. Your knees must not bend throughout this process. The aim is to keep stretching your leg out behind you while holding your body straight. Resume your initial position but do not put your leg down. Kick back out once more. Keep repeating this exercise fifteen times and then switch to the other leg.

8. Superman Pose


Lie down on your belly on a clean yoga mat. Stretch your arms out in front of your head while keeping your knees straight and toes down. Count to three, breathe, and raise all four of your limbs at the same time. They must all be held straight. Maintain this posture for ten seconds. Then exhale and drop your limbs down.

9. Clam Series
Lying on your side, keep your hips and knees at a forty-five-degree angle. The upper part of your pelvis must be away from your face so that you can raise your lower pelvis from the floor. Maintain this pose, put your heels together and raise your top knee. Don’t allow your pelvis to shift. Do this on both sides.

These exercises will effectively get rid of the fat on your thighs. Follow them on a regular basis and notice the difference yourself!

6 Exercises for a Flat Belly That You Can Do Right in a Chair

Office work has a lot of advantages. However, sitting for a long time can do harm to your health and body. A review of 47 scientific research projects indicated that people who experience prolonged sitting can suffer from cancer, diabetes, cardiovascular diseases, and obesity.

The good news is that Healing found 6 exercises which you can do at your desk to feel fresh and full of energy.

Exercise 6
Knee-To-Chest Lift


Strengthens abdominal muscles, improves digestion, and helps to burn fat.

Your actions:
  1. Sit down on a chair. Keep your back straight without touching the back of the chair.
  2. Keep your feet on the floor hip-width apart.
  3. Keep your back straight. Lift your right knee, and pull it to your chest. Keep your belly sucked in.
  4. Put your hands on your shin to better stretch your lower abdominal muscles.
  5. Repeat 20-30 times by alternating your knees.
Exercise 5
Double Knee Lift

Here all your belly muscles work effectively and gently at the same time.

Your actions:
  1. Keep your legs together.
  2. Hold the sides of the chair with both hands.
  3. While keeping your back straight, lift your knees and pull them to your chest. Your abdominal muscles should be tensed.
  4. Put your feet down, but don’t touch the floor.
  5. Repeat 10-20 times.
Exercise 4
Double Knee Lift 
Combined With Body Side Bends


Shapes your waist. Oblique muscle workouts help to burn fat from the sides of your belly.

Your actions:
  1. Sit on the chair edge with a straight back. Hold the chair tightly with both hands.
  2. Bend your body to the side, and sit only on one glute.
  3. Keep your legs together, and lift both knees to your chest as described in Exercise 5.
  4. Return to your original position, and bend to the other side.
  5. Repeat 10-20 times on each side.


Exercise 3
Bending


Helps to burn fat on the belly sides and hips.

Your actions:
  1. Keep your feet on the floor.
  2. Straighten your arms at the level of your shoulders.
  3. Turn your upper body to the right, bend, and touch your left foot with your right hand. Stay in this position for a while.
  4. Return to the original position. Now bend to your right foot, touching it with your left hand.
  5. Repeat 20-30 times, alternating sides with each bend.
Exercise 2
Body Lift Above The Chair

Burns fat fast. Makes your belly, back, and shoulder muscles toned. To increase the exercise intensity, you can use a chair with arms. Make sure that your chair is not a rolling one.

Your actions:
  1. While sitting on the chair, hold the arms of the chair tightly.
  2. Lift your body above the chair to make your hips and legs hang in the air. Use your abdominal muscles to raise your knees to your chest.
  3. Stay in this position for at least 15-20 seconds, then slowly return to the original position and have a short break.
  4. Repeat the exercise 4 times.
Exercise 1 
Knee-To-Elbow Lift

This exercise is really good for your waist. It makes your oblique and lower abdominal muscles work out. To do it right, make sure your knee meets your opposite elbow. At that moment, your upper body should slightly turn.



Your actions:
  1. Sit on the chair with a straight back without touching the back of the chair. Put your hands behind your head.
  2. Lift your right knee to your chest. At the same time, bend your left elbow to meet your knee.
  3. Return to the original position. Repeat 15 times.
  4. Change the knee and elbow, and repeat another 15 times.
  5. Try to make 4 series of each 15 lifts.
Oblique Muscles Strengthening


The first 6 exercises are performed on a chair. Now we would like you to stand up and do one more for a greater effect. Don’t go far from the chair! The exercise will strengthen your glutes as well as burn fat on your waist and belly.

Your actions:
  1. Stand behind the chair, and lean on the back of the chair or its arm with your left hand.
  2. Raise your right hand above your head.
  3. Move your raised hand down slowly. At the same time, lift your right leg so that your hand could touch the heel of your foot.
  4. Return to the original position, and repeat the exercise 10-15 times.
  5. Change the hand and leg. Repeat 10-15 times.
  6. Make 4 series on each side.
  7. We recommend you do these 7 simple exercises every day.You will not have to wait long for results! You can achieve even greater results if you combine the workout with a healthy diet plan.