Search Results for: exercise

Enhance Your Face Shape With Masseter Muscle Exercise   

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Masseter Muscle Exercise

Masseter muscle exercise is the exercise of one of the strongest muscles in the human body. Located in the jaw, this muscle can be called a powerful muscle considering its weight and function. While its prime job is to facilitate chewing, it plays a key role in our day-to-day lives. Exercising this muscle is necessary as it can save you from many complications, especially Temporomandibular problems like TMJ and TMD. In this blog, we will discuss the best way to exercise masseter muscle and the advantages of having a strong jaw. Also, we will put more focus on the exercise you can practice at home.

Masseter Muscle Exercise

Understanding the Masseter Muscle

Found on both sides of the face, this muscle plays an important part in the function of the jaw. Also, it won’t be an exaggeration to say that it is this muscle that makes the jaw fully functional. It performs three basic functions – closing the jaw, chewing food, and swallowing the chewed food. When you up your lower jaw to close your mouth, you use this muscle. When toned, it can give your jawline a more defined appearance. But on the flip side, it could lead to severe pain and suffering. With masseter muscle exercise, you can keep your jawline toned and functional.

Common Causes of Masseter Muscle Problems

Causes of Masseter Muscle Problems

Arthritis

It is a joint problem that can affect all joints of the body including masseter muscles. It can cause inflammation leading to mild to severe pain and decreased muscle function. Taking painkillers can help reduce inflammation and pain but you need to practice masseter muscle exercise to keep your jaw functional.

Jaw Surgery

Patients are advised to practice masseter muscle exercise after recovering from jaw surgery. It is necessary as a surgical treatment increases the probability of a jaw problem like lockjaw. But regular exercising can avoid such problems and allow you to lead a healthy life post-jaw surgery.

Dislocation Of The Jaw

A dislocation of the jaw joint could lead to a painful condition restricting your jaw movement and causing severe pain while chewing or swallowing food. It could be due to a trauma like an accident or overworking of your jaw muscles. Masseter muscle exercise is the best way to get quick and lasting relief from this painful condition.

Teeth Grinding Or Jaw Clenching

Bruxism or the habit of grinding or clenching of teeth is a common reason for masseter muscle coming under stress. If you are suffering from bruxism, masseter muscle exercise becomes a must for you. It is so because it is … Read More

4 Kegel Exercise Positions And How Are They Beneficial

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Kegel Exercise Positions

Ever since you heard about the Kegel exercise for female and its benefits, you’ve been doing them every day. But the thing is, you haven’t noticed a difference. Does it mean you’re doing them incorrectly? Keep reading, if you want to know what’s going on, exactly.

Kegel Exercise

Kegel exercise positions help to strengthen pelvic floor muscles and if you don’t know where and who these muscles are then you should first identify your pelvic muscles.

  1. Try to stop your pee while urinating only to learn how it feels as it could lead to urinary tract infections.
  2. Delay your fart or passing gas when you need to. Your pelvic floor muscles will be stretched and contracted to shut the outlet for the gas to release.
  3. Place a finger into your vagina and squeeze it with the muscles around the vagina. You should feel the pressure on your finger.

The muscles you move during these activities are the pelvic floor muscles you strengthen with Kegel exercise positions. Beginners should start only after finding their pelvic floor muscles. It will help them notice the muscles and notice the difference over time.

How Kegel can impact your quality of life?

With women Kegel exercise routine, you’ll never face issues such as:

  • Leaking pee
  • Urge to pee frequently
  • Leaking poop
  • Pelvic organs sagging or bulging into your vagina

Also, these exercises help improve sexual health by improving orgasm. A strong pelvis can provide multiple orgasms.

If you’ve any of the following conditions, you should do Kegels:

  • Pregnancy
  • Childbirth, especially a C-section
  • Obesity with a BMI greater than 30
  • Surgery in the pelvic area
  • Chronic constipation
  • Weightlifting
  • Aging

Sitting Fast-Twitch Exercise

Sitting Fast-Twitch Exercise

Pelvis muscles are divided into fast-twitch and slow-twitch according to their function. Fast-twitch muscles are muscles that react to emergency conditions like pee leaks quickly. For example, if you have a urine leak during situations like a sudden coughing fit, it is due to weak fast-twitch muscles. This beginner Kegel exercise can help strengthen the fast-twitch muscles.

How To:

  • Sit comfortably on a chair and focus on your pelvic floor muscles
  • Squeeze your pelvic floor muscles
  • Use your pelvic muscles as a claw clinching something
  • Hold the squeeze for a few seconds
  • Feel the pressure on your pelvis floor
  • Release the muscles and repeat the exercise
  • Do it three times a day with 10 reps each time

Sitting Slow-Twitch Exercise

Sitting Slow-Twitch Exercise

Slow-twitch muscles play a vital role in controlling your toilet visits. The stronger the muscles, the less the frequency of toilet visits. Slow-twitch muscles support internal organs and you get more time for toilet visits. Practicing Kegel exercise positions daily … Read More

Dance Into Fitness: Unveiling The Rhythm Of Dance Exercise

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Dance Exercise For Women

In the pursuit of a healthier lifestyle, aerobic dance exercise has gained immense popularity. Incorporating rhythmic movements with the joy of dance workout, this form of workout not only provides physical benefits but also keeps you motivated and entertained. Whether you’re a beginner looking to start your fitness journey or a woman seeking effective at-home workouts, dance workout has something for everyone.

Dance Exercise

In this article, we will delve into the top 10 dance workouts that promise to elevate your heart rate, tone your muscles, and leave you energized.

Zumba: The Dance Party Workout

Zumba Dance

Zumba has become a household name when it comes to dance workout. This Latin-inspired aerobic dance workout combines dynamic dance moves with energetic music, creating a party-like atmosphere. Zumba is perfect for beginners as it incorporates simple dance steps that focus on various body parts. It’s a fantastic way to burn calories while having a blast.

Bollywood Dance Exercise: Fitness With A Dose Of Glamour

For those who enjoy a touch of Bollywood flair, Bollywood dance workouts at home is an excellent choice. This style infuses traditional Indian dance with modern moves, making it a captivating and engaging workout. You don’t need any prior dance experience to enjoy this vibrant routine, and it’s particularly popular among women looking to add a dose of glamour to their fitness regimen.

Hip-Hop Dance: Groove Your Way To Fitness

Hip-Hop Dance

Hip-hop dance exercise is a high-energy workout that draws inspiration from urban street dance styles. It’s a great option for those who want to enhance their agility, coordination, and rhythm. The dynamic and rhythmic movements in hip-hop dance make it an effective aerobic dance workouts that can be practiced both at home and in dance studios.

Ballet-Inspired Dance: Graceful Strength And Flexibility

Ballet-inspired dance exercise workouts combine the elegance of ballet with the intensity of a fitness routine. These exercises focus on building core strength, improving flexibility, and enhancing posture. While ballet itself can be complex, ballet-inspired dance workouts for beginners simplifies the movements, making it accessible for individuals of all fitness levels.

Salsa Dancing: Spice Up Your Fitness Routine

Salsa Dancing

Salsa is not only a passionate partner dance but also a fantastic aerobic dance exercise. With its quick footwork and lively music, salsa dancing elevates your heart rate and engages various muscle groups. You can easily practice … Read More

Strengthening Bones: A Comprehensive Guide To Exercise And Osteoporosis Management

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Yoga Workout For Osteoporosis

Osteoporosis is a very severe condition in which the bones of an individual gets very weakened and narrows that in turns affect the quality of a life and also increases the chances of bone fracture. There is a very strong belief and suggestion by numerous of physiotherapist that, effective daily workout and exercise can help in declining the severe effect of osteoporosis.in this note, we are going to tell you about those various exercises and strategies to compete with the effect of osteoporosis and win the battle against it.

Workout For Osteoporosis

Yoga, with its emphasis on gentle movements and flexibility, offers a holistic approach to workout for osteoporosis managing osteoporosis. Specific yoga poses can help in enhancing bone health without causing excessive strain on vulnerable bones. Poses like the tree pose, cat-cow stretch, and gentle twists promote balance, flexibility, and core strength, all while minimising the risk of fractures. Regular practice of these poses can contribute to better bone health over time.

Workout Routine For Osteoporosis

Crafting a workout routine tailored to osteoporosis requires careful consideration of safety and effectiveness. Begin with a warm-up that includes light cardio and gentle stretches to prepare your muscles and joints for the main workout. For the core, focus on exercises like seated marches, seated leg lifts, and abdominal bracing. In a HIIT routine, opt for low-impact movements such as marching in place, step-ups, and seated side leg lifts. Incorporate yoga poses that promote flexibility, balance, and strength.

Following are the best ever strategies that will help one to overcome the effect of workout for osteoporosis.

Weight Bearing Exercise

Weight Bearing Exercise

Individuals are advised to add up some weight on their body and increase the load day by day because it helps to increase the strength of muscle and leads to the formation of new muscles core workout for osteoporosis also. for example – walking, running, cardio exercises with carrying load etc.one thing that need to be avoided is strain and injury due to heavy load.

Strength Training Workout For Osteoporosis

Giving load to your muscle will help one to increase muscle mass which in turn elevates the life of muscle and gives strength to one muscles.it includes push ups, pull ups, squats, lunges , resistance training , core training etc. It will help in regulating blood pressure. individuals hiit workout for osteoporosis are advised to keep the proper form to avoid further … Read More

A Guide To Lower Body Exercises For Strength And Stability

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Lower Body Exercises At Home

Are you tired of the proverbial lower body exercise that seems to have made itself at home around your waistline? It’s time to raise a glass to a new fitness trend that promises to tackle this amusing yet stubborn problem head-on lower body exercise.

Yes, you heard it right. Fitness enthusiasts and exercise lovers are tapping into a unique approach to shedding those extra pounds accumulated from indulging in their favourite brews. This unconventional workout routine combines the love for beer with the determination to achieve a trimmer physique, creating a harmonious blend of fun and fitness.

Lower Body Exercise

Gone are the days of feeling guilty about enjoying a cold with friends. With lower body exercises, you can turn your guilty pleasure into a catalyst for positive change. Imagine raising your glass, not just to the taste of that hoppy goodness, but also to a healthier and more toned version of yourself.

The concept behind lower exercises is simple yet ingenious. It involves incorporating beer-related elements into your lower body exercise routine to engage the specific muscles often neglected by traditional practices. From keg lifts to pint curls, these exercises target the abdominal area and strengthen the arms, shoulders, and core.

But the benefits of lower body exercise go beyond the physical. They inject a sense of enjoyment and humour into the fitness world, making it more accessible and appealing to a broader audience. Who wouldn’t want to laugh while working on their abs? Here we mentioned the list of Lower body exercise that keeps you fit and active.

Reverse Crunch

Reverse Crunch Exercise

This one’s a classic, and lower body exercises at home there’s a reason it’s in every ab class ever—it’s a crunch for lower abs that works. The key is to contract the abs to lift the hips up. As a potential modification, we advise holding a medicine ball above your head (as opposed to placing the palms flat) to anchor the upper body.

How to Perform a Reverse Crunch

  • Lie on your back with your arms by your side with palms facing down.
  • Bend your knees at 90 degrees and lift your feet up, so your thighs are perpendicular to the floor.
  • Press into your palms and engage your core as you lift your hips off the floor and crunch your knees towards your chest.
  • Perform two to three sets of 10 to 12 reps.

L-Sit-Up

L-Sit-Up Exercise

Rather than lifting your legs up (which is particularly popular for targeting the lower abs), we suggest anchoring them to the … Read More

10 Budget Friendly Home Workout Exercises

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Exercise At Home

There is little need to go out for a workout when you have the option of exercising at home. Also, it is quite advantageous to do your workout in the safe and friendly atmosphere of your home. Since there are plenty of exercises you can practice at home, you can choose the activities that you can practice with minimum accessories.

Here’re the advantages of a home workout

Best Home Workout

Time Saving

Going out to a gym requires time but a home workout can save you time. In other words, time would cease to be an excuse for not doing workouts. You only need to prepare your home for a workout to start exercising at home. Check home exercises and select those that you can practice without any fear of apprehension.

Flexibility

If you choose to work out in a gym, your exercise routine will depend on the working hours of the gym. You will be able to exercise only when the gym allows. If the gym shuts down for an upgrade, you will have to miss your exercises. But there will be no such hassle with a home workout.

Equipment

Availability of specific equipment won’t be an issue if you exercise at home. First, you will choose exercises and second, you will buy the necessary equipment for those exercises. You can buy the equipment you need for your home exercise routine. If you want, you can even open a small gym in your home.

Comfortable Environment

Depending on the weather, you can make the indoor environment comfortable for exercising. For example, if it is extremely cold, you can make it cool in your home so you can complete your exercises. In short, the weather will stop playing spoilsport with your workout once you start exercising in your home.

Stay Away From Pollution

You will agree that by working out at home, you can stay away from pollution and reduce your carbon footprint as well. The environment has become too polluted to enjoy the outdoors. Also, you will further pollute the environment by driving your car or bike to your gym. But working out at home can solve the problem.

Peace And Privacy

Working out at home will give you the peace and privacy you will miss in crowded gyms and health studios. There will be no distractions in your home. Also, you can play light music or work out in silence according to your preference. Privacy is an added advantage of a home workout.

Budget Friendly

Joining a gym could be an expensive affair. Also, you will pay for the … Read More

10 Female Centric Shoulder Strengthening Exercises

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Shoulder Exercises For Women

It is true that sculpted shoulders look great on everyone. The definition around the shoulders is the perfect accessory to a sleeveless shirt. Also, it helps enhance a woman’s frame. But shoulder exercises for women has more benefits beyond the aesthetic.

Benefits Of Shoulder Exercises

Benefits Of Shoulder Exercise

Strength Building

The shoulder joint and muscles provide strength to your head, arms, and upper torso. Having a strong shoulder means you can pretty much do any work like relocating furniture pieces, pushing a cart, lifting a bag, and holding your baby in your arms.

Stronger Bones

Your shoulders are heavy workers as they hold your spine and head in place and support your ribs and arms as well. Stronger bones will not only support your musculoskeletal structure but prevent injuries and problems like osteoporosis as well.

Improved Stability

Your shoulder muscles make the central structure that connects your upper and lower body. It allows for maintaining a stable posture as you stand or run on rough terrain. Strong shoulder muscles won’t let you lose balance.

Overall Improvement

Toned shoulders will strengthen other muscles as well. You will be able to perform all types of athletic activities including walking, jogging, and swimming with the support of sculpted shoulders.

Weightless Shoulder Exercise

Push-Ups

Push-Ups Exercise For Women

  • Come down in a plank position with your body in a straight line and hands directly beneath your shoulders
  • Bend your elbows to the sides and lower your body to the floor
  • Keep your body straight while going down and avoid touching the floor
  • Hold the position for a couple of seconds before coming back to the first position
  • Again stop for taking a deep breath before going for the second rep
  • Do 2 sets of 10 reps each

Pike Push-Ups

Pike Push-Ups Exercise

  • Come down in the plank position and raise your hips toward the ceiling
  • It is called the Downward Dog Pose where your arms and legs are stretched in an inverted ‘V’ position
  • Bend your elbows to bring your head down to the floor
  • Keep your hips raised and legs stretched while coming down
  • Hold the position for a couple of seconds before coming up
  • Take a deep breath before going for the second rep
  • Do 3 sets of 10 reps each

Side Plank

Side Plank Exercise For Women

  • Lie down on your right side on your right upper arm
  • Your right forearm should be firmly placed on the floor
  • Your hips should be on the floor and your head straight
  • Lift your hips off the floor with the help of your right shoulder
  • Keep your head straight and maintain the position for 30-60 seconds
  • Come down to the initial position and get ready for the second rep
  • Do 3
… Read More

10 Variations Of Wall Sit Exercise

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Variations Of Wall Sit Exercise

Wall sit is a good workout for your lower body, especially your thighs and calves. And you can achieve great results by performing a wall sit exercise only for 20 minutes a day. Also, this exercise is easier to do as you don’t need specific settings or accessories for this exercise.

Simple Wall Sit Exercise

• Stand straight with your back pressed against a wall and your feet shoulder-width apart
• Keep your head straight and rested against the wall
• Keep your hands by your side

It is the starting position

• Go down till your thighs are parallel to the floor and your calves make right angles with your thighs
• Here you will need to move your feet a few inches to the floor
• You can keep your hand straight or put them on your thighs
• Be comfortable in the sitting position
• Try to hold the position for at least up to 30 seconds

It is the workout position where you will feel pressure on your thighs, calves, and back

• Hold the position for as long as you can
• Start with 30 seconds and increase the holding time to 60 seconds or more
• Release the position and come to the starting position
• It is one rep complete
• Take a short break and get ready for the next rep
• Do 3 sets of 10 reps daily for maximum benefits

Advantages of simple wall sit exercise:

• Requires no weight or any other accessory
• Easy to do anytime anywhere
• Relies on body weight for maximum benefits
• Less exhaustive for beginners
• Keeps the body free from unnecessary pressure and injuries

Simple wall site exercise is good for beginners as it provides them ample time to understand the process and take control of the movement, especially the half-sitting position where you must maintain stability. Once you understand the movements, you can try the following variations for more benefits.

  1. Leg Lift
Leg Lift

• Raise your right leg until it becomes parallel to the floor
• Hold the position for as long as you can
• Press your hands against the wall to maintain balance
• Put the right leg down to its original position
• Repeat the exercise with your left leg

Benefit: It will build your muscles and stamina. Also, it will work on your abs and lower back.

  1. Marching
Marching

• Raise your right leg to your chest and then put it down
• Do it with your left leg like you are marching forward
• Maintain a speed so you don’t feel tired or exhausted
• Try to march as long as you can
• Also, maintain … Read More

7 Exercises To Control Hypertension

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Dynamic Resistance Training

Hypertension or high blood pressure is a common problem for which you can take medicines. But there is another way to control hypertension. Exercising can help safely control your blood pressure. And you can practice these exercises at home.

How Is Exercising Helpful In Controlling Hypertension?

Exercises, especially light activities help control hypertension from within. They release hormones that make you feel good from the inside and this feeling helps bring the blood pressure to normal levels.

Here’re 7 Exercises That Can Help In Controlling High Blood Pressure

  1. Walking
Walking

Walking has a very positive impact on the body and mind. First, it is a low-impact cardio exercise that can boost your cardio health in the long run. Second, it releases serotonin which is a feel-good hormone. Studies have found that walking 10,000 steps a day can reduce high blood pressure and increase stamina as well.

For walking, access a public park or a secluded stretch where you can walk without any distractions. You can walk anytime you are free but your focus should be on nature. After walking, relax your body and mind with a warm bath and a cup of tea.

  1. Jogging
Jogging

If you don’t have mobility problems like knee pain, you can go jogging which is brisk walking or you can increase the speed according to your stamina. Studies have shown that jogging at a moderate speed could help control blood pressure. If you make jogging your regular activity, you improve your overall health.

For jogging, you can access a park with plenty of space for brisk walking or running on a secluded stretch. After jogging, you should allow your body and mind to cool down and take a refreshing bath with warm water.

  1. Dancing
Dancing

Dance is a therapy that helps in many ways. It helps reduce weight, drives stress away, and improves mobility. Also, it helps lower high blood pressure. You can start with low-intensity dance forms and continue with your speed. Try to be regular so you can reap benefits in the coming days.

For dancing, you can join a group or make a community of like-minded people who have hypertension and who want to cure hypertension by dancing. But be careful about high-intensity dancing. It is better to consult a doctor before any high-intensity activity.

  1. Cycling
Cycling

Cycling is a great exercise to lose weight. It burns fat faster than any other activity. But it isn’t the only benefit of pedaling. It tones the lower body, boosts mobility, builds stamina, and drives stress away. Also, it can help reduce high blood pressure.

For cycling, you should choose a less crowded stretch and prevent falls and sudden jerks. Focus on breathing … Read More

12 Eye Soothing Exercises Recommended By Baba Ramdev

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Eye Soothing Exercises Recommended By Baba Ramdev

Eyes are the most valuable of all gifts by nature but they need care. If you take care of your eyes, you won’t face any problems with your eyesight. Baba Ramdev, the spiritual guru from India, has some good suggestions for your eyes.

Baba Ramdev is a renowned yoga teacher with a special focus on yoga therapies for curing illnesses. The yoga guru recommends the following exercises for the eyes.

  1. Eye- Rotation- Up and Down
Eye- Rotation- Up and Down

It involves moving your eyes constantly to relieve muscular strain. It keeps the eyes healthy and improves vision as well.

How To:

• Sit down with your back straight and legs stretched out
• Place your hands on your knees and make a thumbs-up gesture with your right hand
• Fix your gaze on the right thumb and slowly move the gaze upwards while keeping your neck straight
• Again bring the gaze down to the thumb
• Do it 10 times with both thumbs with a 15-second break between each rep

  1. Eye-Rotation- Sideways
Eye-Rotation- Sideways

It involves moving eyes towards the sides and it is good for people suffering from vision problems like myopia and hypermetropia.

How To:

• Sit down in Padmasana with your spine and head straight
• Stretch your arms forward, clasp your hands, but keep your thumbs up
• Fix your gaze on the thumbs and move the thumbs in the middle of the eyes
• From here move the thumbs first to the right and then to the left
• Follow the thumb movement with your eyes without moving your head
• Repeat it 10 times with a 15-second break between each rep

  1. Eye-Rotation- Clockwise and Anti-Clockwise
Eye-Rotation- Clockwise and Anti-Clockwise

It relaxes eye muscles and prevents vision problems. It is a good exercise for people working on computers.

How To:

• Sit down in Padmasana with your spine and head straight and your hands in yog mudra
• Raise your right hand, open the thumb, and fix your gaze on the thumb
• Now rotate the thumb five times clockwise and anticlockwise
• Follow your eyes with the thumb movement
• Repeat it with the left thumb

  1. Palming
Palming

Palming is a quick and easy way to relax your eyes, improve blood circulation, and reduce puffiness.

How To:

• Sit in a comfortable position on a mat or chair
• Rub your palms vigorously to generate heat
• Close your eyes and place your palms over them
• Feel the warmth in your eyes
• Do it a couple of times a day

  1. Trataka
Trataka

It involves gazing at a fixed object for a substantial time. It improves concentration and vision. Also, it cures myopic vision problems.

How To:

• Sit down comfortable in Padmasana … Read More