Interested in learning some eye exercises? Well, first you need to find out what kind of shape your eye muscles are in right now. So before you get started, here is an easy way to find out what kind of shape your eye muscles are starting out in. Don’t forget, though, you don’t want this to hurt. So if you feel uncomfortable or dizzy, you need to stop this exercise and close your eyes, while looking straight ahead. Relax if you start to feel funny, too.

If you are ready to measure your eye muscles, you’ll need to follow these steps.

* First, while keeping your head steady, look up and find the edge of your range of vision. That’s where there is darkness where you field of vision ends.

* Next, follow that darkness all the way around to the right, down, and back up to the top on the other side.

* After that, you need to look straight ahead and relax. You are next going to check out the end of your field of vision on your other side.

Do this again going to the left, down, around and back up.

* Remember, if you feel any sort of pain, stop and slow down.

* After a while, you should be able to do 10 circles at a time. This will test the limits of your eye muscle strength and help you in the long run.

The pelvic lift is a very simple exercise which can be done at home. This exercise mainly strengthens the muscles in the upper and lower back and helps to ease the back pain. It is not only for the back but contributes even to the buttocks.

1.) Lie down straight on the floor. Keep your arms on the stomach.

2.) Bend the knees such that the feet are firm on the floor.

3.) Push the lower back against the floor.

4.) Now lift your buttocks from the floor slowly without any strain as far as possible.

5.) Breathe in and out and hold the same position for 15 to 20 seconds.

6.) Slowly come down to the normal posture and remain still for another 15 to 20 seconds.

7.) Continue repeating the same process for 10 to 15 times.

8.) Make sure that the head, spine and legs fall on a straight line at the start of the exercise.

Generally there is an opinion that back exercises should be avoided when there is a pain in the back. No, this is a wrong thought. The best remedy for back pain is doing a proper exercise. Hip rolling is an exercise which can be done by all. It is an exercise which is mainly for the lower back.

1) To start with always lie with the back on a flat and firm surface like table or on the floor.
2) Place your arms across the chest.
3) Bend the knees with the feet firm on the surface. Now slowly move the head to left.
4) Simultaneously move both knees to the right. Relax and let the knees move down slowly without applying any pressure.
5) Bring the head to center and knees to position.
6) Repeat the same in the other side.
7) Consider right and left movement as one set and continue the sets for 10 to 15 times a day.

It will help you in reducing the lower back pain. As the name suggests it rolls the hip from left to right thereby increasing the motion in the hip joint. It also strengthens the supporting muscles.

1) Hip Extension : While I’m fond of more compound moves (like the squats and step ups listed above) since they work more muscle groups, the hip extension is an exercise that targets the largest muscle in the body…the gluteus maximus. For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity. Another interesting variation is to lie with your hips and torsos supported by a ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling.

2) One-legged Dead lifts : Dead lifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

What is the main purpose of breathing exercises? More than anything, they help to preserve a calm, peaceful state of mind, ridding you of much of the tension that comes from daily life. Here is a routine popularized in Yoga, but which many health-conscious individuals have now found helpful.

1) Find a comfortable chair and sit up straight in it. Breathe in, and as you do, relax your stomach muscles. Feel as though the stomach is filling with air like a balloon.

2) After you feel like the stomach is filled, keep inhaling. Feel the middle of your chest filling with air, expanding the chest and rib cage areas.

3) Now hold the breath for a few seconds, and then start exhaling as slowly as you can.

4) As you slowly allow the air to escape from your lungs, relax the chest and rib cage. Start pulling the stomach in, forcing out the remaining air.

5) Now shut your eyes and focus — really focus — on your breathing.

6) Keep your face and mind totally relaxed, letting everything else in your world go.

7) Continue this routine for about five minutes. We recommend this especially if you’re one who finds it difficult relaxing before going to bed at night. This is a great way to unwind and let all of the day’s stresses go.

Let’s discuss the Leg Lifts and Leg Raises. And no, we’re not in the wrong section. Both the Lifts and Raises contribute significantly to abdominal development. Let’s start first with the correct way to do a leg lift.

Leg Lifts:

1. Lie flat on your back and place your calves on a flat bench seat.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them towards your hips
d. Exhale hard
4. Hold the contracted position for a slow count of 1-3 seconds.
5. Keep repeating this movement until fatigued.

Now for the Leg Raises:

1. Lie on your back on the floor or an inclined board with your head toward the raised end.
2. Grasp the end of upper bench with your hands to stabilize your body.
3. Bend your leg 15-20 degrees or until you feel your back relax.
4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
5. Repeat until the desired number of repetitions is complete.
6. Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.

Want to lose weight? Then get moving! Running and walking are two excellent weight-loss exercises.

1) Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don’t need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

2) Walking - walking is a perfect exercise for beginners if they’re just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn’t tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won’t really burn many calories unless you walk at a fast pace.

3) Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it’s much easier on your feet and legs.

Hamstring Stretch: Most runners do this exercise by putting their foot on a waist-high stationary object (or a hurdle if at the track) and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring. The hamstring is the muscle that runs from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees. Sprinters pull this muscle more than distance runners, but as I discovered, even straining your hamstring can limit your ability to run fast.

The best way to do this exercise, however, is not with your foot on a stool, but rather while lying on your back. This is how Pitchford taught me the hamstring stretch. Lie on your back, keeping the back flat and your eyes focused upward. Grasp the back of one thigh with both your hands and (leg bent) pull that thigh into a 90-degree position vs. the floor. Then slowly straighten your knee. After you’ve gotten used to doing this exercise, you can achieve a better stretch by pulling your thigh closer to your chest—but don’t overdo it!

When we speak of isometric exercises, we’re referring to those designed to strengthen specific muscles by pitting one muscle or part of the body against another or against an immovable object in a strong but motionless action. This can be used effectively in exercising the neck with these routines:

Isometric Sides: Place your right hand flat on the side of your head. Next, firmly push your head against your right hand. The key to this exercise is to not allow your head to move so as to create and maintain constant tension on your neck muscles. Continue pushing against your right hand for a 10 second count and then switch to the left side and repeat the exercise.

Isometric Front and Back: For the front exercise, place your hands flat on your forehead. Next, firmly push your forehead forward against your hands. The key to this exercise is to not allow your forehead to move forward so as to create and maintain constant tension on your neck muscles. Continue pushing forward for a 10 second count and then relax and switch to the back or rear part of this exercise. For the rear exercise, begin by clasping your hands behind you head. Next, firmly push the back of your head against your hands. The key to this exercise is to not allow your head to move backward so as to create and maintain constant tension on your neck muscles. Continue pushing for 10 seconds and then relax and switch to the front part of this exercise and repeat.

Who doesn’t want killer thighs? More people these days are buying magazines, books/ e-books, pills and patches just too find that magic cure. Well you guys, I hate to spill the beans, but there isn’t a magic cure. Do you think Brittney (before the craziness), Beyoncé, or even J-Lo had a magic cure, of course not, their bodies came from hard work.

So… If you want that star body, you have to put in star work. If you are a beginner and you enjoy work out videos try “Dance Work out Videos for Dummies” (no offense), but it is a great video for beginners and gives an excellent intro to dance workouts (which are great for the thighs and legs!!). For intermediate-expert videos try Billy Blanks Tae-Bo Energy or The Firm - Total Body Toner, both of these are excellent for toning the thighs, legs, and midsection.

If you’re the type that doesn’t like videos don’t fret there is help for you too. Simple thigh exercises like lunging and squatting can get you toned and adding a weighted resistance band can get you even closer to those killer thighs.

One simple and easy exercise to try is the SUPER SQUATTER FAST SPEED SHAPER

1 Stand with band underneath both feet

2 Stand with legs hip-width apart

3 Have weighted handles in each hand with arms down

4 Raise arms out to sides at shoulder level, raise arms to 90 degree angles (like a football goal post)

5 Palms forward

6 Bend knees and squat slightly as you press arms overhead

7 Hold for 5 seconds, Return to Goalpost position

8 Do 8 to 12 reps

Here is a short clip from the DVD “Dance Work out Videos for Dummies” :