9 Easy Stretches to Release Lower Back and Hip Pain

if you are suffering from lower back or hip pain, you are not alone.

More than 26 million Americans, between the ages of 20 and 64, experience back pain  and, very often, lower back and hip pain are related.

Child’s Pose | Hold 30 sec

This basic yoga pose stretches the entire back and helps to open up the hips by stretching the glutes.

1. Begin on your hands and knees in a tabletop position. Bring your big toes together and take your knees out wide.
2. Sit your hips back on your heels, and walk your hands forward until you can lower your forehead to the ground.
3. Once your forehead is on the ground, continue walking your hands out in front of you until your arms are straight. Then, let your arms relax on the ground. Try to keep your shoulders away from your ears. Hold for 30 seconds.

Supine Figure 4 | Hold 30 sec per side

This stretch reduces hip pain and releases the lower back by stretching the glutes, piriformis, and the lower back.

1. Begin by lying down on your back. Bend your knees and place your feet on the ground, hips- width distance apart.
2. Bend your right knee and place your right ankle above your left knee on the thigh. Loop your right hand through your legs and interlace your hands behind your left thigh.
3. Keep your head and shoulders on the ground as your draw the left thigh towards you. Feel the stretch through your outer right hip. Hold for 30 seconds and then switch sides.

Figure 4 Twist | Hold 30 sec per side

This stretches the lower back and helps to increase external hip rotation to reduce hip pain.

1. Start by lying down on your back. Bend your knees and place your feet on the ground, hips- width distance apart.
2. Bend your right knee and place your right ankle above your left knee on the thigh. Cactus your arms by your head and flex your feet.
3. Allow your knees to gently fall to the right, keeping the right ankle over the left thigh, to bring your body into a twist. Keep your feet flexed as you feel the stretch through your left hip. Hold for 30 seconds and then switch sides.

Runner’s Lunge | Hold 30 sec per side

This stretches the hip flexors, quadriceps, and abdominal muscles.

1. Start in a tabletop position on your hands and knees. Step your right foot outside of your right hand. Heel-toe the foot forward and out a couple of inches so that your right ankle is slightly in front of your right knee. Keep your left knee down.
2. Keeping your hands planted inside of your right foot, press your hips forward to feel a stretch through the front of your hips.
3. Hold for 30 seconds and then switch sides.

Adductor Opener | Hold 30 sec

This stretch opens up the adductor muscles and the hip flexors.

1. Begin standing with your feet out wide, heels in, and toes pointing out at 45 degree angles.
2. Squat low like you are going to sit into a chair and then place your hands on your inner thighs.
3. Press your thighs open to feel a stretch through the inner thighs and groin. Hold for 30 seconds.

Wide-Legged Forward Fold | Hold 30 sec

This stretches the glutes, lower back, upper back, and hamstrings.

1. Start standing with your feet out wide and your toes pointing straight ahead.
2. Bend into your knees as you fold your chest over your legs and bring your hands to the ground.
3. Keep the generous bend in your knees, and let your head hang heavy. Let the weight shift slightly towards your toes. Feel the glutes, lower back, and hamstrings release. Hold for 30 seconds and then slowly stand by rolling up one vertebrae at a time.

Cow Face Legs | Hold 30 sec

This stretches the outer hips and the lower back.

1. Starting in a seated position, place your bent right knee on top of your bent left knee. Try to have your knees perfectly stacked, one on top of the other, and to have your feet flexed to protect your knees. Both of your sit bones should be pressing into the ground. If this is not possible, then prop your hips up onto a blanket or pillow to allow equal and even weight on both sit bones.
2. Sit up nice and tall, and take some deep breaths into your hips. If you feel like you want to go a little deeper, you can walk your hands out in front of you, making sure to keep your sit bones pressing down.
3. Hold for 30 seconds.

Seated Twist | Hold 30 sec per side

This stretch releases the lower back, glutes, and piriformis.

1. Start seated with your knees bent and your feet on the ground. Draw your left heel in towards your right sit bone. Cross your right leg over your left to bring your right foot outside of your left thigh. If this feels too intense, prop your hips up on a blanket or pillow.
2. Tent your fingertips behind you and sit up tall. Take a deep breath as you lengthen through your spine, then exhale to twist to the right, wrapping your left arm around the front of your right shin.
3. Keep your neck long and gaze straight ahead or over your right shoulder. Hold for 30 seconds and then slowly untwist on an inhale. Switch sides.

Happy Baby | Hold 30 sec

This stretch opens up the lower back and stretches the hip flexors.

1. Begin by lying down on your back.
2. Bend your knees and draw them up towards your chest. Bring your arms inside of your thighs and reach for the outside edges of your feet or ankles. Make sure that your lower back stays pressing into the floor. If you need to, hold on closer to your knees, so that you keep the lower back on the floor.
3. Take some gentle rocks side to side to massage the lower back. Hold for 30 seconds.

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This entry was posted in Hip Pain, Lower Back, Stretches

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5-Minute Butt Firming Workout

5-Minute Butt  Workout

What to do: Perform each move for 40 seconds, then rest for 10 seconds. Complete all the moves in order.

Exercises: 
1. Donkey Kicks (Right Leg)

2. Fire Hydrant Kicks (Right Leg)
3. Donkey Kicks (Left Leg)

4. Fire Hydrant Kicks (Left Leg)
5. Single Legged Glute Bridge (Right Leg)
6. Single Legged Glute Bridge (Left Leg)

Round, strong booties are finally getting the appreciation they deserve! With the right workout, you can get your own butt in top shape. Because the gluteus is a muscle, you can shape it, tighten it, and even bulk it up. This super short 5-Minute Butt Firming Workout is perfect for the busy woman who wants to firm up her backside.

This entry was posted in Butt, Butt Firming Workout, Butt Workout, workout

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The real secret behind How To Realistically Lose 10 Pounds In 10 Days

Fat Loss And Weight Loss

Fat loss is the process through which you burn fat in order to lose body weight. Now weight loss also involves the fat loss, but water loss and muscle loss are added to the process.

When you see a drastic weight loss in a short period of time, that’s fat, muscle and water loss together. And this is exactly what you’re going to experience in order to realistically lose 10 pounds in 10 days.

So since fat and water loss are good for you, muscle loss should be avoided as much as possible. One way to do that is by eating a high protein diet.

Getting enough protein during a drastic weight loss is essential, because it helps rebuild and grow your muscles. That’s right, you can lose 10 pounds in 10 days even without losing too much (if not any) muscle mass.

But how much protein should you eat in a day to keep your body function properly?

An average sedentary person should consume about 50 grams of protein per day.

That’s about 8 eggs, or 200g of lean meat (fish, pork, beef, turkey), or 3 scoops of protein powder.

 //  //  //  

The Plan To Lose 10 Pounds In 10 Days

Science says you can lose one pound of fat by burning 3,500 calories. And for our 10 pounds goal, that’s 35,000 calories to burn in 10 days. That’s insane!

It’s virtually impossible when your calorie intake is about 20,000 calories in 10 days. You can’t burn more calories than you ingest. So how are we gonna reach our 10-day goal?

Luckily, creating a calorie deficit implies more than working out to burn calories. So to lose 10 pounds in 10 days, we’re going to create a calorie deficit by:

1. Eating Less Crap

Reducing the amount of calories you’re getting from your foods is the first step toward your weight loss goal. But this doesn’t mean you will eat only one meal a day. Instead, you’re going to swap the unhealthy foods (which hold most of the calories) for healthier versions.

You’ll be surprise how many calories you can reduce just by giving up sweets. These are the most calorie concentrated foods. Just a small candy can pack over 100 calories. Insane, right?!

Another way to eat less calories is by avoiding processed and fast foods. Did you know that a medium serving of French fries has about 500 calories? That’s unacceptable.

I’m not going to continue on this line with all the foods you need to get rid of because I believe you already have an idea.

Instead, let’s focus on foods that have a very low calorie content. They’re called zero calorie foods, or negative calorie foods.

Your body requires more effort and burns more calories to digest these foods than the amount of calories they contain. Here is a list with a few negative calorie foods

– mostly fruits: Orange, Grapefruits, Lime, Lemon, Peach, Apple, Papaya, Strawberry, Blackberry, Blueberry, Cranberry, Pineapple, Watermelon, etc.

– and veggies: Cucumber, Lettuce, Broccoli, Cabbage, Asparagus, Cauliflower, Beetroot, Spinach, Carrot, Garlic, etc.

Just remember, eating less means still having 3 meals + 2 snacks per day, but with healthier and low calorie foods.

2. Eating More Protein

You can get more protein by adding more protein rich foods into your meals. Start by having a boiled egg every morning.

Then opt for 150-200 grams of lean meat every day. That’s a fish, chicken, turkey or a low fat steak. This adds about 500 calories to your daily calorie intake.

Don’t forget about high protein vegetables that can make a super delicious lunch or dinner. You can use beans, mushrooms, peas, chickpeas, black rice, etc.

As snacks choose fruits and nuts. The fruits with the highest protein content are guavas, pomegranate, apricots, blackberries, avocados, bananas, passion fruits, etc. Peanuts and pistachios are also a great protein-packed snack.

Let’s talk about protein supplements. Now, I’m not a big fan, so I don’t use them personally. But if you feel you can’t get the recommended daily intake of protein, you should consider this option too.

In fact, before opting to supplement your meals with a scoop or two of protein powder, do an online research. There are hundreds (if not thousands) of types of protein powders, from vegan PP to whey PP.

And if you won’t get the support needed from the online protein powder reviews, then seeing a nutritionist is your best option.

Just remember, eating more protein means adding more protein rich foods into your diet, not ditching all the fats and carbs from it.

3. Eating Less Calories

The recommended daily intake of calories for a sedentary person is between 2000 and 2500 calories. This means you need to eat food worth 2500 calories every day to maintain your weight.

But at this point, since you’re here searching for a way to lose 10 pounds in 10 days, you probably get around 3000 calories daily, if not more.

The minimum number of calories your body needs to function properly is 1200 per day. So if you make a simple calculation, by reducing your calorie intake to 1200 per day you’re actually cutting 1300-1800 calories daily.

That’s a third, or even a half of a pound just by eating less crap and more protein rich foods. That’s great, right?!

Just remember, reducing the amount of calories you’re having each day is made by eating smarter, not by eating less food.

4. Working Out

This is the most effective and recommended way to cut down calories. Working out on a daily basis is not only going to help you shed off those 10 pounds, but it also gonna increase your stamina, balance, and strength.

And instead of losing muscle mass you can even increase it if a high protein diet is followed (as we discussed previously).

So how much should you workout every day to realistically lose 10 pounds in 10 days? If you’d continue eating unhealthy, you’d have to:

• Lift weights for 12 hours daily.
• Jog 10 hours straight every day.
• Run 7 hours straight every day for 10 days.
• Squat continuously for 4 hours a day.

As you can see, none of these options are realistically doable. That’s why working out alone can’t help you lose 10 pounds in such a small amount of time.

But if you create a calorie deficit by eating less and healthy, then adding a workout to your plan will definitely speed up the weight loss process.

So I’ve already showed you how you can cut up to half pound of fat a day just by eating right. Now it’s time to show you how to cut a quarter pound of fat by exercise:

• Run one hour per day.
• Swim at least an hour each day.
• Walk 2 hours daily.
• Do a 700-calorie workout. 

• 5. Sleeping Enough

  From person to person, sleeping time and duration differs pretty much. We all have different body types and working schedules, so what works for me might not work for you or vice versa.
  But there’s one thing valid to all of us: an 8-hour sleeping period is enough for our body to recharge. And the best part is that during this recharging period our bodies continue to burn calories.
  What I’m trying to say is that you burn calories while you sleep. And when I say calories, I mean a significant number: about 500 calories per 8 hours of sleep. Awesome, right?!

  Keep in mind that sleeping enough means having a RESTFUL 8-hour sleep.

  
  

  6. Drinking More Water

  Your body can’t live longer than 3 days without water. This means you NEED to drink water.
  Now the amount of water you drink has a significant impact on your wellbeing, fitness level and physical appearance.
  I don’t know if you have noticed, but dehydrated people usually have dry mouth and skin, and are always tired and sleepy.
  Hydrating yourself doesn’t only mean you’re taking care of your body, but boosting your metabolism too. And that’s exactly what you need to burn more fat and eventually lose 10 pounds in 10 days.
  An increased metabolism helps you burn more calories during rest time. So during those 8 hours of sleep you can burn even more than 500 calories.
  Moreover, studies have shown that you’ll burn an extra 100 calories for every 2 liters of water you drink. And believe me, when you have a 10-day deadline every calorie counts.
  Just remember, whether you’re an active or sedentary person, drinking 2 liters (half gallon) of water per day is mandatory. 

This entry was posted in Daily workout, Lose 10 Pounds In 10 Days, Lose Weight, Lose Weight Easily, Women workout, workout

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Awesome way to Reduce Armpit Fat In 5 Super Effective Steps

How To Reduce Armpit Fat

Here you will learn the ways with which you can reduce armpit fat:

1. Motivate Yourself

Get a sleeveless dress in front of you and hang it. This will help you have more willpower, as well as you can keep a regular track of how much fat you have reduced.

2. Diet

It is important for you to maintain a healthy balanced diet which has no carbohydrates or very less carbohydrates. The simple reason is that the extra fat stored in your body is nothing but carbs, which is already there in excess. So, use up all the carbs first and then only you can reduce your weight.

Similarly, to reduce armpit fat, you have to follow a proper balanced diet, which should be high in protein (65%), medium in fat (30%), and really low in glucose and carbs.

The best way to maintain this diet is by following the boiled egg diet!

3. Drink Water

Water helps to flush out all the toxins that are slowing your metabolism. By drinking at least 2-3 liters of water daily, you will be able to lower the toxin level and get slimmer armpit.

4. Exercise

If you want to reduce armpit fat, then you have to work your way to it. Like, no one can earn money just by lying down or sitting; similarly, you will also not reduce armpit fat just by sitting and dieting. Here are three exercises that will help you to reach your goal:

Push Ups

It is a great start. Not only as a warm up workout; also reduces all the unwanted fat in your arms, back, chest and armpit. In case you find it difficult in the beginning, then do knee push ups which are easier. Start with 10 as one set and repeat it 10 times. Once you are more comfortable, increase the number of the reps.

Chest Press

You will need weights for this workout. Lie flat on your back on a bench; get two dumbbells and lift them straight up towards the ceiling, keeping your hands inline with the chest and slowly bring them down. Repeat this 12 times as one set and try to do at least 3 sets. This will be chest press.

Jumping Jacks

This is more of a cardio exercise which includes hand and leg coordinated movements. It will speed up the process of reducing fat from your armpit considerably. Do it for one minute then repeat at least 3 times.

5. Things To Avoid

There are few things that you must avoid, no matter what. Otherwise, there is a very low chance of progress.

1. Alcohol;
2. Too much salt or sugar;
3. Junk food;
4. Smoking;
5. Carbonated drinks.

If you follow all these tips seriously, then you will see some amazing results in just a couple of weeks. So, start burning the extras and reduce armpit fat gloriously!

This entry was posted in Armpit Fat, diet, Exercise, Motivate, PUSH UPS

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arigato kawaii is a blog for anime lover ( otaku ) were they

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anime fans can  express them self

take a look at my new blog : http://www.arigato-kawaii.com/

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Need A Fun, Challenging Workout To Try?

Check Out Our Workout Routines For Something That Will Help You Reach Your Goals

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This entry was posted in Challenging Workout To Try?, Need A Fun

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