Signs that your core muscles are weak

Do you know the lower back along with glutes and hips play role in your core strength? Any weakness in these muscles can lead to number of problems.
  • 1

    Poor posture

    poor posture is a clear indication of having a weak core. The muscles that make up your abdomen and lower back help in stabilizing the pelvis spine that in return helps keep your upper back and shoulders in a neutral position. Lack of strength in these muscles causes you to have slouchy posture.

    Poor posture
  • 2

    Lower back pain

    Another indication of weak core is pain in lower back. When you’re core is not strong or balanced as it should be, the curvature of your lumbar spine is likely to change.  Even the slightest pressure on the vertebrae makes your spine as well the muscles more prone to injury.

    Lower back pain
  • 3

    Weak arms or legs

    Weakness in arms and legs can also indicate that your core muscles are weak. If you find it difficult to throw a ball or landing a punch, it means that your core strength is not strong.

    Weak arms or legs
  • 4

    Inability to hollow your stomach

    Another potential indication of weak core muscles is the inability to hollow your stomach. Take a deep breath and as you exhale, try to pull your belly button in toward your spine. Hold it for few seconds or till the count of 10 and then, release. If can’t sustain the hold for the entire count, this means that your core is weak.

    Inability to hollow your stomach
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5 Gym exercises are useless when not done in right way

People are already have a tight schedule with no time to workout, who has spare time for exercises that have almost no effect? Yes, there are many exercises that give somewhat zero results when done in a wrong way. Whether you are trying to gain weight or lose weight or maybe trying to build muscles, there will be certain exercises that will only consume time to no avail if done in an incorrect way.
    • 1

      Upright row

      Upright rows are usually effective on your shoulders and upper back but it turns futile and injurious when we pull up the dumbbell under the chin. If you are doing upright row with cable bar or barbell, raise the cable or barbell/dumbbell weight till your shoulders and not able it. Many people pull it to the chin, which does not only tear a muscle but also have least effect.

      Image: Shutterstock

      Upright row
    • 2

      Lat pull-down

      Most people do it behind the head while it should be done in front of the breast bone. If lat pull is not done properly, shoulder injuries and muscle rupture is probable. It is advised to keep do it in front of the breast bone while keeping the back straight.

      Image: Shutterstock

      Lat pull-down
    • 3

      Leg press

      The best exercise for glute and hamstrings is turning futile because you are bending your knees the wrong way. Many people cramp their knees while doing a leg press while the legs must be 90 degrees bent from knees. Cramping the knees can increase the risk of injuries and have less effect.

      Image: Shutterstock
      Leg press
  • 4

    Slouching on cardio machines

    Nothing could be worse than having a bad posture on cardio machines. Slouching while working out on cardio machine will not only cause injury but will fetch you no results. Some of the unhealthy practices include slouching or jarring the spine and shoulders, having too tight or too tight grip and so on.

    Image: Shutterstock
    Slouching on cardio machines
  • 5

    Squats on the smith machine

    When on smith machine, people tend to keep their feet front of their bodies while they should keep their feet in-line with their body while having a straight spine. Lifting weight while doing squats is basically to increase the intensity but the right way is to place the feet shoulder-wdth apart and move the hips back.

    Image: Shutterstock

    Squats on the smith machine
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Outdoor physical activities you must try for your mental and physical well being

Mental and physical health is what concerns people all around the world. The kind of lifestyle that we are leading today makes it really imperative to indulge in physical activities that promote good mental and physical health. There are several physical activities that one can try but not all f them can be practiced on daily basis, keeping the busy schedule that we have. So here, we are listing a few physical outdoor activities that we all can try out to have a good overall health. Take a look!
    • 1

      Walking

      Nothing can replace a simple walk. Yes, walking is the simplest yet the most rewarding workout of all time. A daily brisk allows you to maintain a healthy weight, prevent many diseases, keep your heart healthy and so on. Walking on regular basis can keep your bones and muscles strong and immune to injuries with increased flexibility. A morning walk is advised best for diabetes and blood pressure patients.

      Image: Shutterstock

      Walking
    • 2

      Cycling

      Cycling is the second best cardio workout one can try out on regular basis. All you need is a good cycle and cycling gears. Cycling is best for your heart, a cycler can keep heart diseases at bay with regular cycling. Along with heart health, cycling is best for lung and blood vessels as cycle is classed under aerobic workouts. Cycling is the best outdoor activity for improved cardiovascular fitness.

      Image: Shutterstock

      Cycling
    • 3

      Running

      The best workout to improve stamina and endurance, running can also takes care of lung and heart health. You do not have to start with fast runs; you can definitely start with a mild jog. It can also be your easiest and simplest way to trim your waist line.

      Image: Shutterstock

      Running
  • 4

    Swimming

    This low-impact workout is best option for cardiovascular fitness. The best part is that it can be practiced by all age groups and has many health benefits. Swimming is a fun way to stay fit and healthy from core. It has both mental and physical health benefits. Studies suggest that people who swim on regular basis are less likely to develop heart disease, diabetes and blood pressure problems.

    Image: Shutterstock

    Swimming
  • 5

    Hiking/trekking

    Hiking and trekking are the best outdoor physical activities that do not only work on your physical well-being but your cognitive health as well. It promotes mental fitness and keeps diseases like high blood pressure and diabetes at bay. These activities can be done in groups and solo also.

    Image: Shutterstock

    Hiking/trekking
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Things that you must not do before cycling

Cycling is classed as the best cardio workout. And studies suggest that people who are active cyclists are less likely to have any blood pressure problems. However, there certain things many people do before cycling and these things that can straight away negate all the health benefits of cycling and can also cause adverse effects.
    • 1

      Drinking a lot of water

      Hydration is important but in moderation. Many people chug down one or two full glasses of water before a cycle ride to compensate water loss, which is not good. Your liver is only able to process a certain amount of water at once, drinking more than that is anyways not good. Drinking more water will only make you want to pee in every two minutes and in worse cases, drinking a lot of water can even cause you to nauseate. So, it is best advisable to drink only half and that too an hour before cycling. During cycling, a few sips of water will be enough, so just you don’t parch.

      Image: Shutterstock

      Drinking a lot of water
    • 2

      Eating food high on fat

      Before cycling you need food that can easily break down into energy while food that high on fat, which does not break into energy. As fatty food takes a while to digest and stays longer in your gut and can eventually make your cycle ride tough while not supplying any energy while you ride.

      Image: Shutterstock
      Eating food high on fat
    • 3

      Avoid stretching

      Usually stretching is a mandate before any physical activity but minutes before cycling is not a good thing because as per some studies suggest that stretching right before cycling can weaken your muscles, making you prone to muscle pulls. You can stretch at least 10 to 20 minutes before a cycle ride

      Image: Shutterstock

      Avoid stretching
  • 4

    Not adjusting the gear right

    Some people set their gear to make their cycle ride a bit tough, for better results while it only increases the chances of injury. It is not right to exert your body and muscles more than the designated capacity. It is better to only push to a moderate level as per your body’s capability.

    Image: Shutterstock

    Not adjusting the gear right
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Hiking: The secret to a happier and healthier life

Why people go on hiking? What is so special about hiking? Is it true that hikers are happier and healthier than the rest of people? How it benefits your health? Let’s find out!
    • 1

      Could be your ultimate weight loss activity

      If you are going on just one hour trek, you are burning more than 500 calories while you do not even realise. Yes, it’s as simple as that. You are just walking, having fun with your fellow hikers and burning calories alongside. If you are going for steep hiking, the weight loss results will be even better.  The weight of bag-pack you are carrying makes a lot of difference. In a way, it makes your workout intermediate level and you lose more weight.

      Image: Shutterstock

      Could be your ultimate weight loss activity
    • 2

      It controls your diabetes

      If you are a hiker, you are keep diabetes at bay by keeping your blood sugar levels in control. When you are hiking, all your muscles are working-out, transforming the body glucose into energy.

      Image: Shutterstock

      It controls your diabetes
    • 3

      Takes care of your blood pressure

      A regular hiker is able to reduce the risk of blood pressure and cholesterol troubles, along with reducing heart disease and heart strokes. Hiking on downhill can remove blood sugars and improve glucose tolerance. Regular hiking helps maintain blood pressure level, preventing heart strokes two times better than other cardio exercises.

      Image: Shutterstock

      Takes care of your blood pressure
  • 4

    It is best social activity

    A long distance trek with other hikers allows one to explore the nature with likeminded individuals. The hikers’ community lets you engage, interact and workout in groups, which is any day better than going to the gym with your buddies.

    Image: Shutterstock

    It is best social activity
  • 5

    Hiking has healing effect

    Researchers suggest that hiking not only has physical health benefits but  it also has curing effects and helps in recovery, such as recovery from diseases like cancer as it improves the  anti-oxidative power.

    Image: Shutterstock

    Hiking has healing effect
  • 6

    Explore the nature

    What could be healthier than nature? Hiking allows you to experience nature at its rawest form, which is nothing less than pure bliss. Nothing heals you better than the nature.

    Image: Shutterstock

    Explore the nature
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If you are doing this before a run, you have got it all wrong

If you’ve just started running and want to do things right, here is what you should refrain from doing.
    • 1

      Static stretching

      Do you remember the warm up sessions we learned and did in the morning assemblies years ago in the school? If you’re a runner it’s good that much of that is now out-of-date because according to some searches static stretching is not good for runners. In fact, another recent study found that warming up with static stretching before a run may lead to slower start.  So, instead of static, go for dynamic warm-up as it prepares your muscles more effectively. Image source : Getty

      Static stretching
    • 2

      Eating too much

      Avoid eating too much before you hit the road. The digestive process slows down while you run and does not operate as usual as exercise divert the normal blood flow to your gastro-intestinal (GI) system. Therefore, make sure you eat moderate carbohydrate content before you run as they are easily digested. Image source : Getty

      Eating too much
    • 3

      Over or under hydrating

      Extreme of either of two is not good. Don’t drink litres of water just before you head out, as it won’t hydrate you that quickly, in fact, it may rather leave you feel miserable with sloshing stomach.  The best way to keep yourself hydrated is to keep sipping water throughout the day without overdoing it. Also, avoid caffeinated and energy drinks as caffeine can give you an elevated heart rate while energy drinks with too much sugar can spike blood sugar levels. Image source : Getty

      Over or under hydrating
  • 4

    Not using the bathroom

    Life is good if you can time running with your bathroom habits. If you prefer running in the morning, you may want to stay away from coffee before you run because caffeine, you know, can get things moving. Avoid filling yourself with fluids about 30 minutes prior to your run and don’t forget to make one last bathroom stop before heading out, if you don’t want to piss yourself. Image source : Getty

    Not using the bathroom
  • 5

    Not listening to your body

    Most of us are culprit of doing this! If you are a beginner, it’s important for you to learn to listen to your body.  If you are feeling achy or tired, take a day off. Depending upon your age and health history, it may be a good idea to incorporate cross-training into your routine to improve your running. Fitness and running are a lifetime commitment. Take your time and figure out what works best for you. Image source : Getty

    Not listening to your body

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