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[A114]Ab Exercise For Men

by Nancy Rishworth, Nan

Do you suffer from lower back pain? There's nothing more frustrating or debilitating, than waiting for muscle spasms in your back to relax. The root of many back problems is simply a result of weak muscles.

Your core muscles are the muscles of the back, abdomen and buttocks. The purpose of these muscles is to support the spine. If these muscles aren't exercised, they become shorter - which causes the spine to be forced out of alignment.

Exercises for the back will strengthen the core muscles, resulting in a strong, supple spine and back - pain free. The best back exercise program combines exercises that stretch the back muscles with exercises that strengthen the muscles. When you start a program for back exercises, take it slow and easy. You don't want to further injure or aggravate your back. If you start to feel back strain, slow down.

Here are some simple exercises to begin building core muscles and flexibility:

Knee to Chest - This exercise stretches back muscles. Lie down on a floor or firm surface. Clasp your hands behind your left thigh and pull gently towards your chest. Keep your opposite leg flat and straight. Maintain the stretch for 30 seconds, switch legs and repeat.

Pelvic Tilt - While lying on your back on the floor, bend knees and place feet flat on the floor. Push the small of your back into the floor by pulling your abdominal muscles up and in. Hold the movement for five seconds. Continue breathing normally throughout the hold.

Hip Rolling - While still lying on your back, bend both knees with feet flat on floor. Cross your arms over your chest. Slowly and gently turn your head and upper body to the right, while moving your knees to the left. Relax your knees towards the floor (be careful not to force the action). Bring your knees back to center and reverse directions.

Pelvic Lift - Lie on your back on the floor. Place your feet flat, and bend your knees. Cross your arms over your chest, keep your legs together. Tilt your pelvis and gently push your lower back to the floor. Slowly lift your buttocks of the floor. Lower your buttocks to the floor.

These four exercises for the back will begin to stretch and strengthen your muscles. When performed gently, they are also beneficial in relaxing and stretching sore and strained back muscles.

There are many additional core muscle exercises that strengthen your muscles. When you perform these stretching and strengthening exercises, it can result in pain-free movement, increased activity, and an enjoyable quality of life. All this with just a few simple stretches a few times a week - what could be better?

Copyright (c) 2008 Nancy Rishworth

Research has shown youll feel much better skipping the carbs and TV and taking Fido for a brisk walk, or enjoying a rejuvenating Pilates session.

Exercise is a natural antidepressant!

With up to 10% of Americans experiencing it at some point in their lives, depression has caught the attention of consumers and drug companies alike. It is estimated that drug companies boast sales of over $10 billion each year and those expensive ads you see on TV, paired with our societys desire for an easy fix, have reshaped how depression is treated.

Did you know?

A much less known fact about depression treatment is that since the late 1970s researchers have been examining the influence of physical activity on depressive symptoms, and since that time, research has consistently reported that exercise can improve symptoms of depression and anxiety.

Considering the expense and potential negative side effects from medication, it is important to know about treatment alternatives like exercise.

Pilates creates changes in your mind and body that can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

9 ways Pilates Exercises can help:

If you engage in an effective low-impact program such as Pilates to exercise for depression, you will find these exercise benefits:

Increase your sense of mastery, which can help if you don't feel in control of your life or mood.

Raise levels of certain mood-enhancing neurotransmitters in your brain.

Release muscle tension.

Boost those feel-good endorphins.

Sleep better at night.

Reduce levels of the stress hormone cortisol that build up while you sleep.

Provide a distraction from your worries.

8. Get rid of built-up stress and frustration.

Improve your health and body, which can help lift your mood

When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. By penciling in regular appointments to exercise for depression using the Pilates Method, you create a schedule you can stick to.

Consistency is crucial. In other words, avoid the temptation to cancel even if youre feeling down. Remember how energized youll feel afterward. I cant count the times clients tell me, I really didnt feel like working out today, but now I feel so much better!

Seeing your doctor should always be your first step in treating depression, but remember that exercise is one of the ways you can help alleviate your symptoms while you reshape your body! A pretty good deal overall.

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About Author

Both Nancy Rishworth & Jennifer Adolfs are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Nancy Rishworth has sinced written about articles on various topics from Get Ex Back, Fitness and Strength Training. Nancy Rishworth, grew up dancing and became a qualified Aerobics and Fitness & Personal Trainer. She is also a qualified Naturopath having studied various healing modalities through healthy eating, herbal remedies, vitamins, massage & exercise. Her Flex. Nancy Rishworth's top article generates over 27100 views. Bookmark Nancy Rishworth to your Favourites.

Jennifer Adolfs has sinced written about articles on various topics from Get Ex Back, Acupuncture Chiropractor and Arthritis Signs. Jennifer Adolfs is an ACE Certified Advanced Fitness Specialist and Certified Mat and Equipment Pilates Instructor. She specializes in working with people who have musculoskeletal issuses, specifically back and joint conditions. Check out the many a. Jennifer Adolfs's top article generates over 12100 views. Bookmark Jennifer Adolfs to your Favourites.