December 27, 2009
Tighten That Tummy
Here's a new abdominal exercise to add to your routine.
Stand with your feet shoulder width apart, knees slightly bent, and arms nearly straight up over your head each holding a dumbbell. Take a deep breath and keep your abs tight as you slowly lean directly to one side as far as you comfortably can without leaning forward or backward.
Exhale as you return to the center; repeat on the other side. Do six reps on each side for a total of 12. Start with 3 pound weights and work your way up to 5 pounds.
December 12, 2009
The holidays can be a stressful time for many people. Whether you have a lot of stress in your life or just a little, relaxation techniques can help you cope.
Progressive muscle relaxation:
Lie on the floor and take a few minutes to relax, breathing in and out in slow deep breaths. When you're ready, slowly tense the muscles in your right foot, squeezing as tightly as you can.
Hold for a count of 10, then relax your right foot. Shift your attention to your left foot and follow the same sequence.
Move slowly up through your body, contracting and relaxing muscle groups. When you reach the top of your head, take a few minutes to relax deeply.
Sit in a comfortable position and breathe in deeply through your nose. Get as much air as possible into your lungs and belly. Exhale through your mouth, pushing out as much air as you can.