03 May
Blog

Exercises With Directions & Benefits

A dumbbell chest workout consists of a number of variations that mainly focus on working your chest, building its muscles, and making it more defined. When you work your chest with dumbbells, you have a firmer and more substantial range of motion, which leads to more muscle growth. These exercises will also help you maintain proper balance and promote your body's development.

They help build your upper body strength and stabilize your shoulders. They primarily target your deltoids, pecs, triceps, and other chest muscles.

Below is a list of Dumbbell chest workout This works like magic and will help you get a fitter and more muscular body in no time!

Variations of the dumbbell chest training:

1. Bench press with dumbbells

Directions

1. Y must lie down on a bench. Hold the dumbbells over your shoulders in each hand. Your palms should be facing towards your feet.

2. Then lift the weights above your chest and continue to straighten your elbows until both arms are erect or straight.

3. Now slowly bring the dumbbells back to their starting position.

To repeat.

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Dumbbell bench press is really beneficial for increasing your athletic performance and your ability to do daily activities quickly. They are also responsible for promoting a better range of motion in your body and increasing your upper body strength.

You should do several repetitions- 10 repetitions.

2. Dumbbell chest flies

Directions

1. First you need to lie down on a flat bench with your head and back firmly pressed against the bench. This should be kept in mind throughout the exercise. Take a dumbbell in each hand. This is the starting position.

2. Then lift your weights above your chest and straighten your elbows until they are slightly bent. Your palms and dumbbells should face each other.

3. Take a deep breath, then slowly lower the weights in an arched position until both arms are in line with your chest.

4. Now exhale and lift the weights again after the same arching motion.

To repeat.

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This exercise is of great use when you want to reduce tension in your body muscles, increase your body's range of motion, improve your posture, and reduce upper back pain.

You should do several repetitions- 10 repetitions.

3. One arm offset dumbbell bench press

Directions

1. First of all, you need to lie with your left shoulder blade and buttock on the bench and your right shoulder blade and right buttock off the surface on a flat bench. Be in a position with only your upper back on the bench.

2. Take a dumbbell with your right hand and hold the bench with your left hand, which should be above your head.

3. Now lower the barbell until your elbow is aligned with your shoulder.

4. Return to the starting position.

To repeat.

Services

This exercise will help increase your physical strength and stabilize your shoulders. It's also useful for increasing muscle activation and improving your body's movement.

Number of repetitions you should be doing 10 repetitions per side

frequently asked Questions

1. Are dumbbells better for my chest?

Of course, dumbbells are great for your chest as they honestly guarantee a defined and well-built body with greater muscle activation and more upper body strength.

Therefore, add dumbbell chest workouts to your daily exercise regimen without worrying!

2. How can I build my chest with dumbbells at home?

It's pretty easy. Suppose you want to have a more prominent and clear chest while exercising at home. In this case, the exercises listed above are the perfect option for you as they are fairly simple, not hectic and do not require any special equipment other than free weights and a flat bench.

3. Is the bench press effective?

Yes, the bench press is considered very effective as it helps you maintain a very great and muscular body, as well as many other functions.

02 May
Blog

Dumbbell Deadlift : Steps, Variations & Benefits

The dumbbell deadlift is just a game of the classic and more popular deadlift, in which an athlete lifts two solid dumbbells together that rest on either side. This exercise is very beneficial as it encourages the work of all core muscles and maintains proper movement and posture of the body. It also helps in improving overall body balance. It's no wonder they are one of the most effective exercises for making your body fitter, more muscular, and more powerful.

Below are the steps you need to take in order to properly perform the dumbbell deadlift.

Steps to effective deadlifting with dumbbells:

1. First stand with your legs shoulder-width apart and your knees slightly bent.

2. Lift two heavy dumbbells with your palms, grasp them completely as an overhand grip, and hold them on either side of your body.

3. Now bend your knees and hips and lower your chest until it is parallel to the floor.

4. Let both arms hang in front of your knees and try to keep your body in a neutral position. Always remember to position yourself steadily and in an organized manner.

5. Then come back to the starting position and stand straight without changing the position of your back.

It is known that this is a repetition.

Variation of dumbbell deadlift:

1. One-legged dumbbell deadlift This variation of the dumbbell deadlift is practiced by lifting one leg off the floor and stretching it backwards.

2. dumbbell stiff leg deadlift This category of dumbbell deadlift is performed by keeping your legs motionless and lowering the weights so they are directly above your head.

3. One-armed dumbbell deadlift In this version, you need to hold the dumbbell between your legs while doing push and pull movements.

Services:

1. Improving the connection of your mind with your muscles

The dumbbell deadlift is an isolation exercise because it focuses primarily on one muscle joint – the hamstrings. Hence, this exercise mainly focuses on working on your hamstrings. This way, you can lift heavy weights without a lot of chaos, while also increasing the tension on your hamstrings.

2. Helps in increasing the mass of your hamstrings and glutes:

Practicing this workout will stimulate the fibers of your muscles, hamstrings, and glutes. This greatly helps in building your muscle mass, which makes your lower part of the body look more defined and improves your muscular activity.

3. Refine your athleticism by improving your athletic performance:

Practicing this exercise will increase your energy levels like never before! It will also refine your posture and make you fit enough to practice various sports with no problem.

Things To Consider When Performing Dumbbell Deadlift:

1. You should always choose the weights according to your load-bearing capacity. Do not lift heavy weights as it can cause injury and only damage your body.

2. Always make sure that your back is in a neutral position and not bent as this can cause long-term injury.

3. It is important that you lower your weights properly, following the exact vertical path you took to lift them.

4. Remember to hold the bar in front of your shin. The greater the distance between your shins and the bar, the greater the risk of lumbar spine flexion and a herniated disc.

frequently asked Questions

1. What muscles does dumbbell deadlift work?

Dumbbell Deadlift is primarily concerned with the work of the hamstrings, glutes, maximus, and quadriceps.

2. What's a good weight to start deadlifting?

225 lbs is considered significant for beginners, while 185 lbs is good and 115 kg is decent.

3. Is it okay to deadlift three times a week?

Yes, deadlifting three times a week is okay if you are physically fit and active.

01 May
Blog

Hip Abduction : Top 3 Exercises & Benefits

During a glute workout, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles in addition to the largest muscle in the hip. These other two muscles need to be focused in order to properly burn the hip.

What is hip abduction?

Hip abduction is the movement of the hips on the side away from the other leg. All three hip muscles play a role in hip abduction, but it is primarily the gluteus medius.

Benefits of hip abduction

  • Hip abduction makes your other buttocks exercises a little more effective.
  • Hip abduction increases the strength of all the muscles in your buttocks to aid your other exercises, most notably weight lifting. It has been shown to correct the condition of the knee valgus. Knee valgus is a condition in which the knee collapses and falls inward. This happens because of the low hip strength involved in other exercises such as weight lifting.
  • It helps in reducing knee pain.
  • It also helps in improving the body's balance during routine activities such as walking and standing.

Here is a reliable guide to 3 highly reliable and recommended hip abduction exercises. Try the variant mentioned with exercises to feel the burning sensation faster.

1. SIDE LYING LEG LIFT

Attitude:

  • lie on the left side of your body.
  • Stretch your legs across each other.
  • Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag in performing the movement.

The movement: Raise your right leg up to 45 degrees in the air and bring it down. This is 1 rep. Do 15 to 18 reps before switching sides.

Tip: To focus more on the buttock muscle, point your feet slightly inward and nominally tilt the left waist bone a little forward.

One level higher: Use a resistance band around your lower thighs to increase the intensity of the exercise.

2. RESISTANT SPRING BAR

Attitude:

  1. Use a resistance band on your ankles.
  2. Get a quarter squat position by standing with your feet hip-width apart and bend forward at a bend and bend your knee.
  3. Keep your hands on your chest.

The movement: Jump out with your knees bent and jump back to the original stance. This is a repetition. Follow the same until you have completed 15-20 repetitions.

Tip: Bend your knees throughout the exercise

3. SIDE LYING KNEE LIFT

Attitude:

  • Lie on the left side of your body so gravity acts as a drag.
  • Rest your head on your left hand or on a pillow.
  • Bend your knees in front and make a V.

The movement: Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and bring it down. This is a repetition. Do 15 to 18 reps before switching sides.

Tip: Keep the core engaged.

One level higher: Use a resistance band around your lower thighs to increase the intensity.

The final result

Even if your focus is not on building buttocks muscles, hip abduction is a good exercise to help you with your routine. It increases lower body balance and strength while standing or doing activities that involve your lower body. No weights or other equipment are required.

29 Apr
Blog

How to do a Diamond Push-up and It’s Benefits

Push-up has always been a classic bodyweight exercise that doesn't require any equipment. There are many variations of push-up to target different muscles. Diamond Push is nothing more than a push-up variant that mainly targets the triceps. This variation is one of the most difficult variations of pushups. Your triceps must already be active to perform these push-ups like a pro.

Benefits of Diamond Push-Up

  • It's an effective bodyweight exercise for your arms that focuses primarily on the triceps muscle.
  • It improves the size and strength of the triceps.
  • At the same time, it burns the chest while the chest is secondarily locked into place when performing a diamond push-up.
  • Last but not least, it doesn't require any equipment and can be done anywhere.

REQUIREMENTS

A full body heat is always recommended to improve performance and prevent injuries.

Triceps pushups or diamond pushups are counted in the difficult category. Therefore, it is always recommended to start slowly with 2-3 repetitions.

First, treat yourself to a classic / simple push-up to achieve the arm strength required for a diamond push-up.

HOW TO PRESS A DIAMOND

Attitude: Acquire a push-up position. Make sure to keep your hands under your chest. Make a diamond shape with your hands by touching your thumbs and forefingers (<>) like this.

The movement: Bend your elbows and pull your body down until your chest hits the floor. Slide back into the stance. This is a repetition.

Tip: Keep your core tight and your back straight throughout the exercise. If you find it hard, take it slowly. Do 2-3, then slowly increase the number of repetitions over time.

Variation: To make a diamond push-up easier, place your legs on your knees instead of your toes to reduce the arm strength required for a diamond push-up.

28 Apr
Blog

How To Do Burpee : Benefits & Variations

Burpee is a full body training exercise, but you should make sure you're doing burpee properly before looking for results. The total should be less relevant than the perfection of each step, as every step counts. We're going to focus on the little things like the muscle's focus area and some precautions to make each burpee more effective and safer.

Here is a guide on how to make a perfect burpee.

H.ow Making Burpee – T.The right way

Position: Stand with your legs open to shoulder width.

THE MOVEMENT:

  1. Bend your knees to the level of a squat and place your hands on the floor with your elbows between your knees. We better call it a frog pose.

2. Push your legs back with your feet parallel to your ankles and take a plank position with your ankles straight.

Tip: Squeeze the core and contract the glutes, which remains the most important point in getting the burpee right.

Attention: Avoid arching your back while doing planks to avoid lower back injuries.

3. Bring your legs forward by jumping and swinging your feet until your knees are back between your elbows and you are back in the frog position.

4. Now swing your whole body in the air by stretching your hands straight up.

Tip: Jump with full body intervention to make each burpee you do much more effective.

With this we complete a burpee.

Go ahead and decide how many reps and sets you think you can do as a beginner.

Benefits of burpees

  • You must have wondered how each part of your body hurts when you start doing burpees.
  • Burpees burn your arms, shoulders, chest, core, buttocks, and any part you name. In fact, it's a full body exercise.
  • Burpees are a well-known muscle building exercise, but they also prove to be very effective for burning fat.
  • It affects your strength and mobility in the routine. Any part that is busy will be strengthened over time; All you need is consistency.
  • It also tests body balance while maintaining stability and regularly improves stability over time.

In short, the burpee would be a tough choice to keep you in ideal shape.

How to add burpees to your workout

Beginners are advised to perform burpees with slow but perfect movements for a minute after a rational full body warm up. Later, you can increase the number or the time according to the efficiency of the body.

Warming up before burpee is highly recommended to avoid muscle injury as burpees affect the entire body.

WHAT TO DO IF YOU CAN'T DO BURPEES?

It's okay if you can't do burpee exercises effectively or at all. It is time for you to lay the groundwork for performing this high-intensity exercise.

Start exercises like planks, squats, high jumps, and arm training individually, as burpee is nothing more than combining all of these exercises with a quick transition between them.

BURPEE VARIATIONS

SIMPLE VARIATION OF BURPEE

This tip makes the burpee less strenuous and easier for beginners.

When you get to the plank position, instead of taking both and bringing them together, take one leg and then another.

Follow these instructions as you return to the front posture.

HARD VARIATIONS OF BURPEE

  • Add a push-up after the plank. This will surely make the burpee harder and more effective on the core and arms.
  • Step up the burpees by replacing higher and more difficult jumps in your burpee reps.
  • A tough but powerful version is a one-legged burpee. Perform the same movements with one leg in action and the other in the air. It will challenge and improve the one-sided balance of the body.
26 Apr
Blog

Triceps Extension : Different Variations & Benefits

Triceps extension is an isolation exercise that trains the triceps, the muscle on the back of the upper arm. It is known as an isolation exercise because only one joint and a limited number of muscle categories are affected. The three heads of the triceps – long head, side head, and medial head – work together to extend the forearm at the elbow joint. The triceps extension helps stabilize your shoulder and maintain fitness in your body.

Below is a guide on how to perform different variations of Triceps extension in a brilliant way!

The different variations of triceps extensions promote strength and fitness in your body.

1. Standing triceps extension

Directions

1. First, stand with your feet in a slightly split position with your left foot directly behind your right foot and your legs hip-width apart. The weight of your body should be evenly distributed across both legs. You should take some pressure off your knees and remember that your core is very careful to maintain good position and posture throughout the exercise.

2. Now take a dumbbell in each hand and raise it directly above your head. Make sure your head is in the same area as your chest, your shoulders are relaxed and relaxed, and your core is fully engaged.

3. At the beginning, both arms should be fully extended. Exhale slowly and lower the dumbbell down. Bring them to the back of your head by bending at your elbows. Make sure your back doesn't bend.

4. When you bend 90 degrees at your elbow, return to the starting position, making sure the weight does not touch the back of your head.

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Performing this exercise improves the flexibility of the body and brings stability to your arms and shoulders. It also helps avoid the risk of injury from upper body activities.

2. Lying triceps extension

Directions

1. First lie down on a straight and smooth surface, e.g. B. a weight bench or a standard mat that lies on the floor.

2. Hold the dumbbells just above your chest with both hands and hold them tight.

3. Now bend your elbows to lower the weight so it comes behind your head. It would be helpful if you always remembered to keep your upper arms motionless and at right angles to your body.

4. Continue to decrease the weight behind your head to keep the head of the bar level with the weight bench or mat.

5. Return to the starting position and repeat the steps.

Services

Practicing triceps extension while lying down helps strengthen the triceps and stabilize the shoulder joint. It also helps in changing your upper body and improving the flexibility of your arms.

3. Sitting triceps extension

Directions

1. Take a dumbbell in one hand, sit in a chair or flat bench while placing the dumbbell on its side on one knee.

2. Take the base of the dumbbell with both hands and place one hand over the other.

3. While keeping your upper arms erect and your elbows close to your head, exhale as you lift the barbell by straightening your elbows.

4. Inhale as you return the barbell to its starting position.

5. Repeat the above steps.

Services

Performing a seated triceps extension goes a long way towards strengthening the triceps. They're also perfect for building the shape and posture of your upper body muscles.

frequently asked Questions

1. How many triceps extensions should I do?

You should do at least two to three sets of 10-12 repetitions each.

2. What are the main benefits of triceps extension?

Triceps extensions are a great way to stabilize your shoulders and arms. It's also helpful for flexibility. Together, they help increase your body's strength and range of motion. They also help prevent the risk of injury and make it easier to carry out your daily activities and sporting activities.

3. Pushing or pulling the triceps extension?

Triceps extensions are considered push exercises, along with overhead presses and pushups.

25 Apr
Blog

15 Best Workouts & Benefits

Shoulder muscles require almost no weight to keep them strong and in shape. Body weight shoulder exercises are enough to build those dream shoulders.

Benefits of body weight shoulder training

Shoulder muscles are one of the most active muscles of the day. Training for the shoulder improves the power of pushing, pulling, lifting, punching, and almost anything your manual labor requires.

The shoulder muscle is the most flexible joint and therefore remains very susceptible to shoulder joint and muscle injuries. That single fact is sufficient reason to add shoulder exercises to your routine.

It gives the shoulder a perfect shape and who doesn't want to look fit. Even so, it ultimately develops self-confidence.

Bodyweight exercises for shoulders don't require weights or other equipment. It's easy for you, your will and a perfect guide to training the shoulder muscles at body weight.

Now you must be wondering about the guide. Don't worry and we got it sorted.

Here are the 15 most effective bodyweight shoulder exercises to help any beginner or active muscle freak achieve perfect shoulder muscles at home too.

PARTS OF THE SHOULDER MUSCLES

The shoulder muscle is mainly divided into three categories.

  1. The anterior deltoid muscles
  2. The medial deltoids
  3. The posterior deltoid muscles

And all of these three together form the one shoulder that pops out to keep the shape of the shoulder.

The bodyweight shoulder muscles exercises listed below target all three parts of the shoulder.

15 best body weight shoulder exercises

Here is a perfect guide for you to get perfect shoulders at home.

1. TEND TO PUSHUP

Attitude: Use a small height, e.g. B. a sofa or a bench. Put both hands on the height. With your hands shoulder-width apart, take a plank position.

The movement: Lower your chest towards the height. Use your triceps and chest to get back into the pose.

Tip: Do not bend your body throughout the movement and while you are in and attaining the posture. Avoid getting too close to the platform. Compliance with these rules prevents spinal injuries. It also improves the focus on the shoulder muscle.

2. PIKE PUSHUP

Attitude: Put your hands on the floor parallel to your feet and do an inverted ""

The movement: Bend your elbow until your head lightly touches the floor and pushes the body back into the posture, focusing on the shoulder muscle.

Tip: Avoid overstretching the leg muscles while in an inverted posture by lifting your feet on toes until you are comfortable with the position. Be sure to keep the core tight to increase overall efficiency.

3. INCREASED PIKE PUSH UP

Attitude: Put your feet up. Place your hands on the floor parallel to your feet and do an inverted "". Keeping hands wider than shoulder width to increase pressure on the shoulder and holding hands shoulder width apart, increasing pressure on the triceps rather than the shoulders.

The movement: Bend your elbow until your head lightly touches the floor and pushes the body back into the posture, focusing on the shoulder muscle.

Tip: Avoid overstretching the leg muscles while in an inverted posture by lifting your feet on toes until you are comfortable with the position. Be sure to keep the core tight to increase overall efficiency.

4. PLANK UP

Attitude: Get into the plank position on your elbow.

The movement: Place the palm of one hand on the floor and use the other arm to push it up until you are in a push-up position. Now lay one elbow at a time on the floor until you reach the plank position. This completes one repetition.

Tip: Do not bend your spine throughout the exercise. Keep the core busy increasing the efficiency and effectiveness of the exercise.

5. PLANK TO DOWN DOG

Attitude: Get into the plank position on your hands instead of your elbows.

The movement: Lift your hips and go into the Reverse V Posture, not moving your hands from their position on the floor.

Tip:

  1. Lift your hips up and keep your spine as straight as possible.
  2. Keep the core busy to increase the efficiency and effectiveness of the exercise.
  3. Avoid overstretching the muscle in the leg while in an inverted posture by lifting your feet on toes until you are comfortable with the position.

6. WALL WALK

Attitude: Get into the push-up position with your feet against the wall.

The movement: Slowly start climbing the wall with your feet, gradually shifting the position of your hands backwards as you continue climbing.

Tip: Be patient with the move to avoid serious injury.

7. PRESS THE BRIDGE

Attitude: Do an upside-down "" with your fingers on the legs. Try to make a perfect arch by lifting your hips up.

The Movement: Do a push-up by bending your elbows and lowering your head towards the floor

Tip: This exercise requires back flexibility. So make sure your body is flexible before adding this exercise to the routine to avoid spinal injuries.

8. PRONE T.

Attitude: Lie completely on the floor with your chest touching the floor. Keep your arms outstretched at your sides and do a "" with your body.

The movement: With your chest in the air, raise your arms and hold them for a few seconds until you feel the burning sensation in your shoulders.

Tip: Take a break when you feel the strain on your neck.

9. PRONE Y.

Attitude: Lie completely on the floor with your chest touching the floor. Keep your arms outstretched at your sides, but just a little in front, and do a "" with your body.

The movement: With your chest in the air, raise your arms and hold them for a few seconds until you feel the burning sensation in your shoulders.

Tip: Take a break when you feel the strain on your neck.

10. PLANK TO ALTERNATE PIKE

Attitude: Grasp the plank position with your hands, not your elbows.

The movement:

  1. Raise your hips and go into the reverse V position.
  2. As you raise your hips, touch the other feet with your hand and return to the starting position.
  3. Repeat the same thing with another hand.

This makes it a complete repeat.

Tip:

  1. Lift your hips up and keep your spine as straight as possible.
  2. Keep the core busy increasing your exercise efficiency and effectiveness.
  3. Avoid overstretching the leg muscles while in an inverted posture by lifting your feet on toes until you are comfortable with the position.

11. DIVING PUSH UP

Attitude: Get into the "inverted" posture with your hands on the floor. Keep your feet and hands comfortable.

The movement: Bend your elbows and bring your head toward the floor as you come forward slightly until you reach the plank position. Now press up with your hands and raise your hips back up slightly as you step back to assume the reverse position.

Tip:

  1. Lift your hips up and keep your spine as straight as possible.
  2. Avoid overstretching the muscle in the leg while in an inverted posture by lifting your feet on toes until you are comfortable with the position.
  3. Do not touch any parts of your body on the floor other than your hands and feet during the entire exercise.

12. PRESS THE HANDSTAND

Attitude: Stand on your hands with the wall prop. Keep your hands wider than shoulder width.

The movement: Bend your elbows to come down and push up before touching the floor. This makes it a complete repeat.

Tip: Do not do the exercise as a beginner. This exercise requires poorly developed shoulders so as not to fall to the floor and injure the neck. Perform with a focus on body balance to avoid falls.

13. SHOULDER TAPS

Attitude: Get into the plank position with your hands, not your elbows.

The movement: Raise one hand and touch the other's shoulder. Repeat with another hand. This counts as one full rep.

Tip: Hold the core and glutes tight.

14. BEAR CRAWLS

Attitude: Bring yourself into the position with your hands 90 degrees straight, like your thighs.

The movement:

  1. Raise one hand and move it forward.
  2. At the same time, move the alternate leg forward at the same distance while staying low on the floor.
  3. Repeat with another hand and leg.

This makes a repetition.

Tip: It's safe practice, but remember to stop if your knees hurt because we're not babies and we're not used to walking like this.

15. HANDSTAND HOLD

Attitude: Stand on your hands with the wall as a support. Keep your hands wider than shoulder width.

The movement: Hold the pose until you feel the burning sensation in your shoulders.

Tip: Do not do the exercise as a beginner. Perform with a focus on body balance to avoid falls. Watch your neck in case you fall.

09 Apr
Blog

30-Day Plank Challenge and It’s Benefits

Exercising your core strength is an important way to maintain fitness and overall wellbeing. Since we often neglect our core and strength training, a 30 day plank challenge can help you overcome the negatives. Yes, this type of workout is practical and ensures your fitness game will change forever.

If you're wondering if this is just another workout on the plank, don't worry. It contains a list of everyday exercises that are simple, effective and will bring you quick results for you. In summary, they are a complete solution to your fitness goals. So don't waste your time and get on your way!

What is the 30 Day Plank Challenge?

The 30 Day Plank Challenge is an exercise program for you that will help you build your body's core strength and endurance. It contains 30 different daily exercises that you can do that are extremely versatile and efficient. With each 12 day lapse, your potential to hold a plank increases by 2 minutes. The program is safe to perform and provides stunning results that will get you started training right away. Oh, and if you're not ready to go the extra mile for an activity this might be the trailblazer for you. There are also a number of benefits that you can learn about below.

What are the benefits of this plank challenge?

The plank challenge comes with surprising benefits that will blow you away with its results. Let's take a close look at them.

Improve stability

We often suffer from instability in the body that makes us weak and lazy. However, the active plank challenge that you must complete daily will help you build your stability in a precise manner. In this way, you can acquire a solid and stable core to carry out your daily functions unhindered.

Reduces back pain

Many people suffer from constant back pain due to weakened bones in the body. However, if you do these exercises daily, you can allow your muscles to exercise and build flawless strength. As a result, the back pain will go away in no time.

Promote endurance

Over time, we find that our physical endurance is decreasing. This could pose a potential threat to our health over time. However, if you do the Plank Challenge every day, you can get rid of this problem once and for all. It helps build incredible stamina in our body that can also help us break out of injury problems and constant body aches and pains.

Strengthens every core muscle

If you are having trouble strengthening every core muscle in the body, this exercise is all you need to try. The various plank challenges for 30 days in a row ensure that you build impeccable strength in no time.

What types of plank challenges to perform?

The plank challenges are full of different plank exercises that you need to do for 30 days in a row. No two activities are alike. So you can play a change every day without feeling monotonous. As a result, every day becomes a learning experience for you. Any plank workout is easy to do and ensures you are exposed to minimize injury. So you don't have to worry at all. Some of the primary day plank workouts may include forearm planks, high-side planks, and high-plank pats on the back. Over time, the plank exercises will increase in potential, which automatically improves the plank holding strength.

How do I complete the plank challenge?

1. Get into a plank position. Your arms should be fully extended for a tall plank. If the challenge is more improvised, you can try one on your forearms.

2. Make sure your palms and toes are on the floor and your back is neutral. At this point, your core should be tight.

3. Your body should be in a straight line at this point. Don't let your head hang down.

4. Hold the position for a while. Gradually, when you feel like your shape is dissolving, lower yourself to your knees.

5. Repeat the training.

frequently asked Questions

1. Is the plank training easy?

Yes. All 30-day plank workouts are straightforward to perform.

2. Do I need a personal trainer for this?

No. You do not need a personal trainer for this training. However, if you feel the need to do so, you can rent one.

07 Apr
Blog

The 5 Benefits Of A Professional Lactic Acid Peel

Mention "face" and "peeling" in the same sentence and many of us conjure up images of Samantha's botched face on Sex and the City. Fortunately, not all peels give such aggressive results – and lactic acid peels are the gentlest. Kind of Alpha hydroxy acid (AHA), lactic acid gently exfoliates the skin and gives even the dullest complexion a megawatt shine. When used by a licensed beautician, professional peels like them Eminence Organics Mangosteen Lactic Pro Peel 10% give even better results. Here are the five benefits of a professional lactic acid scrub at your favorite Eminence partner spa.

Mangosteen Lactic Pro Peel

Professional benefits of lactic acid peels

1. More active ingredients

While home peels contain 1-5% active ingredients, professional peels generally contain between 10% and 20%. What does this mean for your skin? An even greater concentration of the ingredients that are good for you in your favorite home skin care products. This doesn't mean it's time to say goodbye to home care. Using a home scrub twice a week is a great way to expand and enhance the benefits of a professional scrub.

While home peels contain 1-5% active ingredients, professional peels generally contain between 10% and 20%.

2. Faster cell turnover

Professional lactic acid peelings provide a high percentage of active ingredients to stimulate the renewal process of your skin. Lactic acid gently breaks down the glue that holds dead skin cells together and dissolves superficial surface buildup. Dermatologist Dr. David Bank tells Curls: "When this top layer is shed, signals are sent to the living cells below to multiply and move upwards, to increase collagen production, to produce more hyaluronic acid – to look younger."

3. Better product absorption

The shedding of surface cells and the uncovering of new cells has an important benefit to the rest of your skin care routine: your skin becomes more absorbent and more receptive to the following skin care products. Without dead skin cells blocking the way, the ingredients in the rest of your routine can penetrate deeper. The result: a straight one Better performance of your favorite Eminence Organics products.

4. Immediate results

Because of their effectiveness, professional scrubs are designed to provide maximum benefits in a short period of time. This means that you can expect your skin to look softer, smoother, and more radiant after your first visit to the spa. Reader's Digest recommends using a series of mild chemical peels every few weeks to keep your skin looking its best.

5. Minimal downtime

You can calm your fears of “Sex and the City”. Unlike more extreme chemical peels, professional lactic acid peels require little to no downtime. Eminence Organics Mangosteen Lactic Pro Peel 10% is self-neutralizing and non-irritating, which means you can safely head straight out of the spa for a special occasion (like Carrie Bradshaw's book launch).

Have you had a professional peel? We'd love to hear about your experiences. Let us know in the comments below and join the conversation social media.

26 Mar
Blog

Facial Reflexology: The Benefits Of Reflexology May Surprise You

Do you want to make your spa stand out from the rest? When it comes to enhancing your client's skin, reflexology may be the next breakthrough service to add to your treatment list. You may have heard of this centuries-old practice, but you are still wondering what exactly facial reflexology is and how it can help the wellbeing of your spa clients. Read on to find out how facial reflexology techniques can stimulate the brain and nervous system for skin benefits.

What is facial reflexology?

Facial reflexology is inspired by two main methods. The first is the Dien Chan, created by Dr. Bùi Quôc Châu rooted in traditional Vietnamese and Chinese medical systems. The second method is that Sorensensistem method, created by Lonely Sorenson and founded in East and South American traditions.

Reflexology has been practiced across cultures for centuries, but to date scientists have been unable to explain the functional pathways of traditional Eastern medicine. Please remember that there is no scientific explanation for the anatomical pathways and physiological mechanisms of the meridian system on which traditional Chinese medicine is based. Even so, reflexology treatments have anecdotally helped many people find great pain relief, improved skin health, and other health benefits.

How does facial reflexology work?

Facial reflexology stimulates reflex points and zones on the scalp and face to stimulate the brain. It is a gentle and non-invasive technique achieved by using the fingertips for pressure point massage on the face and scalp. These pressure points are meant to relate to different parts of our anatomy. Natural or organic facial oils are usually used as part of the massage without the need for other devices.

Eminence Organics International trainer Brian Goodwin explains how improvements can be achieved through special facial massage techniques that treat the body holistically by stimulating meridian points.

Three common reflexology points are:

  • Taiyang: the temples
  • Bitong: the nostril on the nasolabial groove
  • Yin Tang: the middle of the forehead or the "third eye"

It is believed that the body's meridians are vital energy pathways to your organs and body systems. By massaging specific reflex zone points, this technique is said to reduce stress and promote blood circulation and oxygen levels in the face. This is believed to improve the appearance of the skin, making it appear tighter, tighter, and plumper.

What Are The Benefits Of Facial Reflexology?

The benefits of facial reflexology may include:

  • Reduced muscle tension
  • Healthier skin
  • Pain relief
  • Improved sleep
  • More energy
  • Improvement in immunodeficiency
  • Improved mood
  • Headache relief
  • Clearer sinuses

"Reflexology benefits include improving skin, sleep, and energy levels, as well as reducing muscle tension and providing chronic pain relief," explains Brian. “General improvements to the skin can include increased hydration, blood flow, and vitality. A doctor can also target certain skin conditions such as acne, rosacea, and eczema. “However, practitioners should still approach their treatments holistically,” he says.

Woman enjoying facial reflexology treatment

Incorporate reflexology treatments into your spa

When it comes to skin enhancement, facial reflexology can improve a spa client's overall health, which in turn helps the skin. They can offer treatment for problems like stress, muscle tension, headaches, or sinus problems.

"If you offer facial reflexology as a free addition to facials and massages as a monthly promotion, you can offer it as a service to your customers," says Brian. "It also opens the door for your practitioners to talk to customers about the benefits."

The first step in implementing facial reflexology is education. This means that the doctor will inform clients what facial reflexology is and how it is practiced. You also need to communicate the health benefits of facial reflexology through effective marketing on your website and on social media.

"Your typical client may not know what reflexology is and may never have heard of it," says Brian. "Without helping them understand the purpose and value of reflexology, customers are unlikely to book it or add it as a new service."

Planning a thorough consultation with your customers is an important success factor in facial reflexology. This will help you determine their needs, desired results, and select the best products for their skin type and concerns.

When it comes to choosing Eminence Organics facial reflexology products, we usually turn to a facial oil. “An excellent product that can be used in addition to facial reflexology for all skin types is our Facial Recovery Oil,” says Brian. This is a luxurious face oil suitable for all skin types and made with Biodynamic® ingredients from Demeter International Certified Biodynamic® farms.

For use, Brian recommends placing two to three drops in your hands, gently spreading the oil over your hands, and then pressing it onto the client's face, neck and décolleté before performing any reflexology techniques.

Learn How to Become an Eminence Organics Spa Affiliate for Award-Winning Education. Or check out our blog to read our regular content for spa professionals.

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