butt

9 Butt Exercises That Are Better Than Squats

Train your butt ! We all want to have a nice curved and firm buttocks, some of us have more trouble attaining that goal than others. Usually, this is because some of us don’t know the right exercises and simply rely on squats to get the job done.

But let’s face the truth. Squats are just plain terrible. One grows bored of them after as little as 10. And, more importantly, some of us simply aren’t able to do squats, thanks to knee problems and whatnot.

Worry not, ladies, there are plenty of other, more efficient ways of attaining your dream tush. Here we offer you 9 exercises to the butt you desire and deserve!

1. Single leg glute bridge

The starting position on this exercise is you lying down on your back, with your knees in a bent position and the feet close to the butt. Now, just straighten one leg, making sure to tightly squeeze the glutes.

Proceed by lifting your butt and hips from the ground. Next, try lowering your butt as close to the floor as you can without it actually making contact. Of course, you should switch between both legs while doing this exercise!

2. Hydrant with leg extension

Your starting position is on all-fours on the ground. Now try and lift one leg (it should stay in its bent position) upwards toward the ceiling. Proceed by straightening your leg and then pause, bend your knee and return to the initial position.

Repeat this exercise for 1 minute before switching between legs.

3. Rainbows

Your starting position is once again on all-fours on the floor. Lift one leg upwards from behind you, while maintaining your core tight. Slightly cross your leg over the one that’s still planted on the floor. Lower your foot and gently tap the ground.

Then, lift it back up to its initial position before lowering it again to tap the floor. Repeat this exercise for 1 minute before switching between legs.

4. Curtsy Lunges

Your starting position should be a standing one, with your feet about hip-width apart from each other. Place your hands on the hips. First lift one leg straight sideways and proceed by crossing it behind you.

Bend your other knee so that the extended leg’s knee touches the ground.

Now just straighten the knee and lift your leg back out. Repeat this exercise for 1 minute before switching between legs.

5. Heel lifted squat

Like the previous one, your starting position should be a standing one, with your feet about hip-width apart from each other. One heel should be lifted.

Maintaining control over your movements and your core tight, push back with your hips and lower your buttocks towards the ground. Just make sure to keep your standing knee from going beyond your toes.

Proceed by pressing into your heel and then return to the initial position. Repeat this exercise for 1 minute before switching between heels.

6. Bear plank leg lifts

This starting position should be you in a planking position with your knees bent only slightly. Next, bend one of your knees to a ninety-degree angle. Flexing your foot, kick your leg up towards the ceiling, as high as you can without hurting yourself.

Make a small pause then lower your leg. Repeat this exercise for 1 minute before switching between legs.

7. Single leg dead lift

Once again, your starting position should be a standing one, with your feet about hip-width apart from each other. The difference is that your right foot should be several inches in front of the left. Also, your left knee should be bent slightly.

Keeping your core tight, fold slowly forward.

Just make sure the left foot is aligned with your spine. Next, touch the ground using both hands, before returning to the standing position. Repeat this exercise for 1 minute before switching between sides.

8. Sumo squats to calf raise

Your position is once again standing with your feet apart from each other about twice the hip width. Your hands should be placed on your hips, and your toes should be slightly pointed outward.

While making sure to maintain your core, lower the hips until the thighs are parallel to the floor. Proceed by raising both of your heels off the ground. Now just do the opposite of what you did before, by raising your hips and lowering your heels.

Repeat for as long as you can without over-tiring yourself.

9. Squat to sumo

And yet again, your starting position should be a standing one, with your feet about hip-width apart from each other. Your toes should be facing forward, and your hands should be placed on your hips. Once again, try maintaining your core tight, and just sink back into a squatting position.

Proceed by pressing into the heels and turning your knees and toes outward at about a forty-five-degree angle. Now, get back to the initial position and start all over again.

There you have it, gals. Good luck achieving the butt you want!

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joint

4 Amazing Tricks for Knee & Joint Strength Recovery

Knee and joint injuries are widespread problems that can be frustrating if not treated properly. Athletes often encounter injuries of this type and are having troubles in the rehabilitation process.

Fortunately, we will present you the 4 most efficient and approved ways of knees and joints strength recovery.

4 Tricks to Heal Your Knees and Strengthen Your Joint

1. Exercising physical therapy is the key factor in recovering joint strength and lowering the pain and pressure in the knees. But it’s only one part of the process of healing and strengthening.

2. In the battle against knees osteoarthritis, supplements play a major role too.

They heal the joint’s cartilage. Doctors recommend that people with knee pain take chondroitin and glucosamine prior to any others.

3. Mobilizing the knees is very important before you start regaining strength. Massage is one tender and efficient way to do it. It reduces the pain in the knee by releasing calcium deposits that actually causes it.

Place your fingers under your kneecap, and slowly move them in a circular motion for three to five minutes.  Using techniques of reflexology can also help reduce knee pain. An ancient but rather effective way of treating knee arthritis is dipping the knee in warm water and stretching it.

For the maximum effect, stretch the knees under water that’s not hotter than 100° Fahrenheit and add a pinch of Epsom salt.

4. An ancient but rather effective way of treating knee arthritis is dipping the knee in warm water and stretching it. For the maximum effect, stretch the knee under water that’s not hotter than 100° Fahrenheit and add a pinch of Epsom salt.

This does magic in reducing the gravity that weighs down on the joints and boosting the body’s levels of magnesium. In addition, it decreases the inflammation and swelling, freeing the surplus amounts of pressure and improves the flexibility.

These four tricks should be able to get your knees up and running again in an instant.

Make sure to seek advice from your physician. Any vital change in your diet or home remedies should be approved by a medical professional.

In Dr.Jo’s video below you can watch and learn the safest and most precise ways of recovering knee strength through exercises. She practices the mobilize>stretch>strengthen

She practices the mobilize>stretch>strengthen regimen, focused on slow movements and proper form and strength of the muscles.

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flip flops

5 Ways Wearing Flip Flops Destroys Your Health Without You Noticing

A lot of experts warn about the dangers of wearing one of the most popular and convenient footwear on the Planet – flip flops. This simple footwear which often comes in many cheerful colors and interesting design can easily make you slip, trip, or misstep, without providing any support for your body.

Here are 5 reasons to stop wearing flip flops:

1. Higher Risk of Tripping

The loose Y-shaped strap on flip flops gives you almost zero stability. This means a higher risk of slipping and tripping than wearing any other footwear. Doctors report numerous cases of sprained ankles and injuries caused by wearing these unstable flip flops.

2. Wears Out Your Joints And Lower Body Muscles

Starting with minor foot and ankle aches, wearing flip flops for more than few hours a day will wreak havoc on your entire health. It can cause heel ache, stress fractures, shin splints, and tendonitis. Wearing flip flops for a longer period can even cause plantar fasciitis

This happens because the foot ligament is constantly pulled when walking on hard surfaces without being supported by the unstable flip flops you’re wearing

3. A Damaging Habit

Flip flops can slip off easily, not being fastened by any laces or straps. To avoid this and keep them on your feet, you start taking slower and smaller steps and crunch your toes which is a very bad habit. In long terms, this can make your toes hammer up and lead to hip and knee aches.

4. Blisters

Wearing this popular footwear can make blisters between your toes. Besides having difficulty walking, these blisters can burst into awful sores and cuts which are a perfect environment for various bacteria from the open air.

5. Pressure on Your Posture

Not providing any support for your spine, flip flops are detrimental for your overall body posture and bone structure. This is why wearing flat shoes regularly can often cause back pain. Choose curved ones whenever you can to keep your posture upright and your joints healthy.

Discover What’s Best for Your Feet since flip flops are not good

Try wearing closed-toe shoes instead if flip flop whenever possible. The closed-toe shoe type provides support for your back, protect you from tripping and injuring yourself, and protect your feet from the dust and dirt on the ground.

If you still prefer wearing flip flop, make sure you choose ones whose sole doesn’t look flat but have some shape. The heel shouldn’t look like a hole but should have a little curve in it, which will provide you with better footing, thus preventing possible injuries.

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pain

How to Release the Pinched Nerve in the Lumbar Area (Sciatica) – 2 Simple Ways to Get Rid of the Pain

The lumbar pain is a common disorder which involves the muscles, low back, nerves and bones. This pain can spread along the upper legs, calves, knees and feet. It is characterized by a strong pain, burning sensation and numbness of the legs. The pain can vary from a constant pain to a sudden sharp feeling.

There can be an intense paining in the lumbar area or it can spread only in one leg. The pain can become intensified at night or after long sitting, standing, coughing, sneezing or stress.

If you experience such pains, consult your doctor for appropriate medication. Make sure you avoid treating this pain with conventional treatments which include medications and painkillers. These methods can often be ineffective and even harm your organs.

If treat this pain with some simple exercises for muscle stretching, it will be gone for a very short period of time.

Exercises for Stretching the Sciatic Nerve:

Some stretching exercises will help you reduce inflammation in the body and ease the sciatic pains.

At the beginning, it might not be easy, because all of the exercises should be performed slowly but as you breathe out, you will increase the stretches.

1. Lie flat on the floor, bend the painful leg and slightly pull it towards your shoulder. Once you feel a stretch, hold the leg in that position for half a minute.

Then loose the leg, take a short break and repeat the exercise twice.

2. Bend your knees and pull them toward your chest. Make sure you do not lift the buttocks from the floor. Cross the legs, pull the healthy leg with your hand as shown in the picture.

Stay in this position for half a minute and then return to the original position. Repeat this stretch two times.

These exercises will eliminate the stagnation in the muscles, improve the blood circulation and promote a recovery.

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