Fitness – Page 8

10 Yoga Exercises For Women Over 60

If you are a woman and are over 60 years of age, then you should be very careful about your health, especially about menopause. There could be issues related to your physical and mental health like sciatica, decreased mobility, and memory loss.

Luckily there are 10 yoga exercises that can help maintain good health in advanced age

Tadasana – Mountain Pose

Easy to do and maintain, Tadasana is helpful in correcting the posture. It tones thighs, arms, and abs, and it improves digestion and blood circulation. Also, it will enhance your mobility and energy level.

How To:

• Stand straight with your feet hip-width apart and your hands by your side
• Take a deep breathe and raise your hands upward
• Keep your palms facing inwards so you can interlock your fingers
• Stretch yourself up for a while and then relax

Uttanasana – Standing Forward Bending Pose

Uttanasana – Standing Forward Bending Pose

It is a mild inverse pose well for controlling osteoporosis and menopause. It improves blood circulation, digestion, and sleep. It strengthens hips and tones hamstrings. Also, it can rejuvenate your skin so you look younger than you are.

How To:

• Stand straight with your feet closed, chest expanded, and hands resting on your waist
• Bend your torso to bring it parallel to the floor without releasing your hands
• Release your hands and bring them down to the floor
• Bring your head down to your knees or as much as possible
• Hold the position for a while and then relax

Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana – Downward Facing Dog Pose

Elderly women should practice this asana daily for the numerous health benefits that include relieving menopausal discomfort and tension. Your hamstring and arms would get a good stretch. Also, it will enhance your memory and cognitive power.

How To:

• Come down on your four and make a table with your back becoming the tabletop
• Open your hands shoulder-width apart and keep your feet hip-width apart
• Raise your hips until your spine and legs make an inverted V
• Press your hands further down on … Find more

12 Exercises For Women To Reduce Back Fat

Stubborn back fat is easier to melt with exercising and there are a dozen exercises that can help in burning your back fat. There is little need to take diet pills or follow a strict dieting schedule as exercising with a healthy diet can rid you of stubborn back fat.

Warmup Before Exercises

Always do a 10-minute warmup before starting an exercise. A warmup is necessary to prepare your body and mind for exercise. Similarly, you need to allow your body a few minutes to cool off your body after exercise.

Here’re 12 exercise to remove back fat

Bent Over Row

It targets biceps, lats, traps, rear delts, and rhomboids.

How To:

• Stand straight with your feet closed and a small-size dumbbell in each hand
• Bend forward with your back at a 45-degree angle to your waist, hips pushed back, and knees flexed
• Open your chest, roll your shoulders, and look straight to start
• Pull your hands back until your elbows reach behind your shoulders
• Return back to the starting position
• Do 2 sets of 10 reps each

One Arm Dumbbell Row

It works on biceps, shoulders blades, lats, lower traps, rhomboids, and rotator cuffs. You will need a flat bench for this exercise.

How To:

• Place your right knee and hand on the bench
• Your right palm should be flat on the bench, back parallel to the floor
• Pick a medium-size dumbbell in your left hand, spread your left leg a little wider than your shoulder width, and bend your left knee to start
• Pull your left hand up until the dumbbell reaches your armpit
• Slowly bring the hand down to complete a rep
• Change side to do it with the left hand
• Do 2 sets of 10 reps each

Bent Over Rear Delt Raises

It is a good exercise for lats and posterior deltoids.

How To:

• Stand straight with your feet joined and a small-size dumbbell in each hand
• Bend a little forward with your hands extended, hips pushed back, and eyes … Find more

12 Best Chest Exercises For Breast Improvement

Chest exercises are good for breast improvement. And there are many chest exercises to choose from. You can choose a dumbbell exercise or one that you can practice without requiring any weight.

Here’re the 12 best chest exercises you can perform at home

Incline Dumbbell Press

Get an inclined exercising bench to target your chest muscles. Incline dumbbell press can strengthen the chest muscles so you get fuller breasts.

How To:

• Lie with your back inclined on the bench and shoulders pushed back
• Grab a medium size dumbbell in each hand to start
• Raise your hands with your palms facing forward
• Bring the dumbbells down close to your chest to complete a rep
• Do 3 sets of 15 reps each

Barbell Bench Press

It is a good exercise for chest muscles and you can do it in a neutral, inclined, and declined position according to your convenience.

How To:

• Lie on a bench with your back straight, knees bent, feet joined, and flat on the bench
• Grab a barbell with medium weight and hold it safely close to your chest
• Slowly push the barbell upwards with the force of your elbows
• Hold for a while and bring it down but avoid touching your chest
• Do 3 sets of 10 reps each

Camel Pose

Making a camel pose would open your chest and give a good stretch to your back. And you don’t need a bench or weight for this exercise.

How To:

• Get down on your knees with your back straight and hands on your waist
• Bend backward by looking up and extending your hands to your feet
• Open your chest and stretch your back while you hold your toes
• Hold the pose for 30 seconds
• Do 2 sets of 5 reps each

Overhead Shoulder Press

It is good exercise for the shoulders but it can also help strengthen and build your chest muscles.

How To:

• Stand straight with your feet shoulder-width apart
• Gran a medium-size dumbbell in each hand
• … Find more