How Can I Lose Lower Belly Fat: A Few Techniques To Form A Defined Stomach

"Would you tell me how I can lose lower belly fat?" This question is heard a lot throughout the western world as the inhabitants become larger. Often men are concerned about pot bellies and having stomachs folding over the waistband. As rock hard abs are the epitome of masculinity, men often search for solutions to the question 'How do I lose lower belly fat?'

The key is that you must do a mixture of forms during workouts. The best mix is to engage in 60 minutes of cardio exercises every other day and forty five minutes to an hour of strength training every other day.

Power walking, running, cycling, and exercising on cardio equipment at the gym all count as aerobic exercises.

To deal specifically with the problem of "What do I have to do to lose lower belly fat?", you should understand that lower belly fat is different to the rest of your abs. Sit ups and ab workouts do certainly help, but they are unable to get rid of it. You need to do cardio workouts in addition to your ab routines. You will not notice improvements at first, but you soon will.

Along with sit ups, Hata Yoga could help with lower belly fat. Vajrasana exercises involve you bending to the front of your knees which gives a great workout. This kind of yoga should best be attempted under the watchful eye of qualified observers if you are unsure.

Along with normal "stomach exercises", do some work with the legs. Perform routines that cause your knees to come to the level of or above your waistband. This makes your lower abdominal muscles to work so that you maintain your balance. Kickboxing is a terrific illustration of a form of exercise that can maintain your waist completely flat.

High energy dancing can give you this form of leg exercises. Not only is it good for causing you lose weight, it helps to strengthen your legs and helps you to shed belly fat. Belly dancing in particular will help to free you of belly fat. You may have to either join a program or watch videos to illustrate for you the routines.

But cardiovascular-type exercise by itself can't deal with the question "How to lose lower belly fat?" Certainly, you must include some degree of weight training so far as possible three times a week.

It's well known that your muscle burns through calories. When you add on muscle, your body is consuming fat twenty four seven, not only during exercise. This is important, don't ignore this aspect of losing your lower belly fat.

You must reach your ideal body weight in order to get the firm, flat six pack you desire. Your lower belly fat will be the most stubborn fat you drop. Say you are 50 pounds overweight, getting in shape should be your first step, since your long term goal of losing lower belly fat can only happen when almost all of your other fat is lost. Therefore, if you are a fit person who just has a little pouch, some specific types of exercises will work. Alternatively, if you are obese, it's going to involve some more continual commitment.

That is the answer to the conundrum, "Can I ever lose lower belly fat?"

Functional Movement and Its Benefits

Functional Movement is the capacity to move one's body with proper muscle along with joint function for effortless, pain-free movement. Mastering how one can become bio-mechanically efficient with everything one does, whether it's for sports and athletics, overall fitness, or everyday life ventures, it is vital for sustaining a sound body and avoiding injury.

You would think that automatically our bodies would just work well...but this is often not true. From birth, we start to build up dominant and weaker muscles. Lack of muscle stimulation can lead to inadequate muscle utilization, and any sort of injury or mishap can further limit the body's capacity to develop in a well-balanced manner. The end result, we don't make full use of the ideal form or support to train functional movement systems for whole-body health and fitness.

If many of us consistently move our body with bad posture, or poor body mechanics, our joints don't have sufficient space needed for our bones to maneuver freely, together with the muscle groups that ought to be active our bones can't fire effectively producing constraints within our flexibility, and muscle instability which in time can result in injury. Not only can our mediocre functional movement routines result in injuries, but also the body will accept these muscle routine as the way to normally move!

For instance: Let's say your knee hurts because you frequently lock the knee. You've walked, and exercised always straightening the knees to a locked position! 30 years later...you're dealing with a knee replacement surgery because you can't take the suffering any more. Replacing the knee joint will take the pain away, but unless you improve your functional movement habits along with HOW you are utilizing the muscles of your leg to hold up the knee, you will keep having problems. (And it is likely that, with 30 years of hobbling around hurting, you're also suffering from ankle pain, hip discomfort, and back problem - not forgetting how the other knee is beginning to feel because it took the majority of the weight!)

Excellent functional movement isn't only about the knees... It doesn't matter much if it's your knees, feet, ankles, hips, pelvis, back, shoulders, neck...the entire body was constructed as a system of levers and pulleys that operate for us and move with mechanical efficiency. Whenever we walk, run, play sports, lift weights, or just sit in front of the computer - we should be attentive to how we are utilizing our muscles to optimize our form and functionality for healthy movement.

Pilates is one of the best training systems that will help increase body awareness and discover new, more streamlined muscle habits for enhancing functional movement. If you're unaware of your positive and negative movement habits, it can be hard to improve them! In addition, without enhancing your body awareness and functional movement habits, you won't know really know there's a problem and you get hurt! In my opinion, it's a better solution to learn efficient functional movement habits with Pilates and after that incorporate this knowledge into your other fitness and day-to-day life activities to help reinforce using the body correctly to compliment good posture and healthy movement.

You can find functional movement habits to concentrate on, from the soles of your feet, to the top of your head. If any part of your body is experiencing pain, there's a good chance that certain parts of your body's functional movement system has been compromised. It is seen as a weakness, muscle imbalance, poor functioning joint, limitation in strength, or flexibility. Regardless of the issue, how old you are, or the length of time you've been functioning with ineffective body mechanics - if you're serious about improving form for improved functional mechanics things can change!

It will require a completely new and improved comprehension of your present posture and movement habits, better body awareness, together with doing the appropriate exercises to bolster new muscle routines. Over time, you'll understand the health improvement benefits of focusing on how your body moves, and enjoy moving well with superior functional movement habits for much better whole-body health and well-being.

Fun Games to Play With Children, 10 Spontaneous Games to Enrich Their Lives

1. NATURE BRACELETS

For Ages: 1-5

You can start your little one's exploration and appreciation of nature with this game of making a masking tape nature bracelet. They'll notice all the lovely color and shape variations there are in petals and leaves and adorn their wrists with beauty.

MATERIALS:

Masking tape

Leaves and flower petals

DIRECTIONS:

Wrap a piece of masking tape around your child's wrist, sticky side up, and then go exploring to find wonderful leaves, beautiful flower petals and other interesting things to attach to the bracelet.

Before bedtime, snip the bracelet off and attach it next to his bed or somewhere in view so he can admire his work and remember his fun time.

2. RING OF STRING

For Ages:3-10 years

In this game, children are encouraged to really look closely at one spot and see all there is to see. There is a lot of pleasure to be had from noticing the tiny wonders of nature that are in our own back yard.

MATERIALS:

String

Magnifying glass or jar with water in it (optional)

DIRECTIONS:

Make a small circle on the ground with the string. Look carefully at the enclosed area with your child and notice what is growing there. Pull out a weed or blade of grass and see what the roots looks like. Is there a seedpod in the area? What's inside?

Poke a hole and see if there are any insects around. What are they? What are they doing? Use a magnifying glass or a jar with water in it and look at different things up close.

Gather small things to examine and collect such as pinecones, acorns, petals, seeds, bark, leaves and pretty pebbles.

3. A SPOTLIGHT IN THE DARK

For Ages 1-5 years

Babies are fascinated with anything new. It's fun for us to be with a little one when she discovers something for the first time. In this game it's the delight of a flashlight in the dark

MATERIALS:

One or two flashlights

DIRECTIONS:

Keep the lights off in the room that you are in and scan the room with a flashlight, spotlighting different familiar things. "Look there's the television. Here is the table and there is your high chair."

You know your little one is going to want a chance to hold the flashlight. Let her. She can shine it wherever she wants or she has to find, with her flashlight, an object you name.

As she gets older and more coordinated, continue this game, but this time you both have flashlights and you encourage her to "catch" your spotlight. You move your spotlight around the room and she has to move hers so it "catches" yours by covering your spotlight with hers.

Your turn to chase next.

4. THE KNOCKING GAME

For: All Ages

Listening to and identifying the different sounds objects make when you knock on them is a game that can be played at any time. When you want to change the focus of fussing children, try saying: "Hey, let's play a game. Close your eyes and see if you can tell what I'm knocking on. No peeking"

MATERIALS:

Common objects found around the house

DIRECTIONS:

Ask your player to close her eyes and turn her back to you. Then see if she can guess the object you are knocking on with your fist (or a spoon). Start with easy things such as a table and a window, and work towards sounds that are harder to identify, such as knocking on a book or lamp.

Take turns being the identifier and the "knocker".

5. TOOTHPICK ART

For: All Ages

There are many ways to teach the hands to have more finesse. This is one of them that you can play together.

MATERIALS:

Toothpicks, plain or colored

DIRECTIONS:

Make an abstract design by laying toothpicks out on a table or floor, with each player adding their toothpick to the design. The first player puts down one toothpick. The next player adds his at just the angle that seems pleasing to him. The next person then adds theirs to that design and so on and so on until an interesting design is formed.

Instead of an abstract design, you can make a specific scene. For example, make a house with a picket fence and trees.

!It takes concentration to pick up a skinny toothpick and decide the best place to put it. Placing each toothpick down carefully and trying not to jiggle the design encourages awareness of hand movements.

It also develops the pincer grasp, the small muscles that control the index finger and thumb.

But mainly, it's fun to make art together.

6. TOE STEPPING

For: All Ages

Here's a fun and silly game that requires concentration and quick movement. Try it sometime at a birthday party gathering, when you want to redirect excess energy, or when the kids are bored and want something quick and new to do.

MATERIALS:

None but fancy footwork

DIRECTIONS:

Two people, both barefoot or in stocking feet, face each other and hold hands. Each person tries to step on the others toes while at the same time keep their toes from being stepped on.

You might remind the players to step lightly on each other's toes so that others will do the same to you. In other words, follow this game's Golden Rule: Step on others as you would want to be stepped on.

Concentrating on both keeping out of the way and going for the goal is a kind of trial by fire. Pressure on their foot lets them know when they weren't paying close enough attention!

7. BALLOON BASEBALL

For Ages: 1-5

Baseball may be fun but those balls can hurt and are hard to hit. For young ones, use a balloon!

MATERIALS:

Balloon

Bat: Make a bat out of anything handy, such as the inside cardboard tube of a paper towel roll or a rolled up section of yesterdays newspaper secured with tape

DIRECTIONS:

. Give the bat to your player and toss the balloon to her. The slow movements of a balloon floating towards her gives her plenty of time to line up her bat, swing at the 'ball" and get the satisfaction of "connecting."

If there is just the two of you, take turns being the pitcher/catcher and the batter.

If there are other players, their job is catching the "ball" as it leisurely floats down. Who ever catches it can have the next turn at batting or give it to someone who hasn't had enough turns.

After everyone gets all the turns they want, you can change the game to "Golf". Use boxes turned on their sides as "holes" and players see how many strokes it takes to hit the balloon in the box.

8. BACK WRITING

For Ages: 5-12 years

Writing invisible letters on a child's back a fun way to write a secret message.

MATERIALS:

Paper

Pencil

DIRECTIONS:

One person sits with his back to another and a pad of paper and pencil in front of him.

The other person, using his finger, "draws" a letter on the person's back.

At the same time, that person draws on the paper what he thinks is being drawn on his back.

Keep writing letter by letter until a whole message is given. The message could be a clue to where a treat is hidden!

Take turns so both the writer and the person written on get to experience what it feels like.

Have an older child play this game with a younger sibling as a fun way to help him learn his letters.

9. SELF PORTRAITS

For Ages: Teens

Many teenagers go through a phase where they become fascinated with their reflection in the mirror, especially during the period when their faces make that change from a child's to a young adult's.

In this activity, you and your changing child can take advantage of this fascination by drawing your mirror reflection

MATERIALS:

Mirror

Felt tip marker

Paper (optional)

DIRECTIONS:

Both of you sit facing a mirror and draw your reflection directly on the mirror using a felt-tip marker.

You can also draw each other's on paper but don't look at the paper until the drawing is done. This often gives a kind of Picasso look to the work

10. SHOE MOUNTAIN

For: All Ages

When the kids are bored but antsy with energy, here is a quickie that is guaranteed to win the hearts of all ages. Your twelve year old will l be just as excited to play this game as your two year old.

MATERIALS:

Shoes

DIRECTIONS

Pile all the shoes you can readily find in a pile in a large cleared out space in the room. Tell the kids that this is not a pile of shoes (silly them to think that!) but is actually a huge mountain and they have to start from a distance away and run towards the mountain and then with one gigantic leap, make it over the top of the mountain to the other side.

It adds to the thrill if the others provide a drum roll--slapping their hands on the floor or on a table or on their knees as the next Leaper makes her run and then when that person is in the air, call out her name!

I Have Knee Arthritis - Now What Am I Supposed To Do For Pain Management?

Knee arthritis is a very common problem that affects millions of Americans each year. There are numerous types of problems that lead to be arthritis. The most common would be normal wear and tear arthritis. The problem is the knee is wearing out from lack of cartilage.

The human body does continue to make cartilage just as it did when the person was younger, however the rate at which cartilage is lost increases substantially from where it did as a younger individual. Therefore the ratio of cartilage productions to cartilage loss changes and the end result is less cartilage and arthritis.

Treatments for knee arthritis are termed quality of life treatments. Arthritis is not fatal and surgery is a quality of life decision so nonoperative treatments should be tried first and foremost. One such treatment is activity avoidance, which essentially means if it hurts don't do it. This may include tennis, running, golf, etc. To some people, this may be acceptable.

But in this day and age with Americans desiring to stay very active, probably not acceptable to most. The next treatments are as follows:

1. Cane - A cane may offload over 50% of the weight on the arthritic knee during walking.


2. Pain Medications - These may range from NSAIDS (Aleve, Advil, Ibuprofen) to Tylenol and up to narcotic medications on a short term basis.


3. Knee injections - Injections into the knee range from the usual steroid injections which can be extremely effective to a substance like hyaluronic acid which works fairly well promoting joint lubrication. At a certain extreme of arthritis, the hyaluronic acid injections no longer provide benefit.


4. Physical Therapy - Strengthening the muscles around the joint may offload the joint and provide pain relief.


5. TENS Unit - stands for Transcutaneous Electrical Nerve Stimulation - may provide pain relief on an as needed basis.


6. Acupuncture - has been shown in numerous research studies to work well for osteoarthritis.


7. Knee Bracing - Can offload the arthritic parts of the knee that are causing pain. This can allow for nonoperative pain relief.


8. Surgery - If all nonoperative treatments fail, knee replacement surgery has been shown to be one of the top quality of life surgeries in the world. There are lesser options too depending on where the arthritis is and whether or not it's focal or diffuse.

None of these treatments actually fix arthritis. They are designed to manage symptoms and avoid surgery.

Finding the Right Knee Brace For Proper Therapy and Relief

Various ailments can affect the knee, which extremely vulnerable and prone to injury. For each potential problem, a different treatment may be required, ranging from surgery to physical therapy or the use of a knee brace. Often, a combination of treatments are required, but the proper bracing will relieve pressure from the knee and provide stability. A brace can be used to relieve pain and rest the knee if there is a strain. It can also be useful as an alternative to surgery, and it provides relief from pain resulting from injury or a permanent, disabling condition.

A protective knee guard can be simple and strap on around the knee. Such a product serves to relieve pain caused by arthritis or tendonitis. It reduces stress on the knee cap, tendons, and muscles and can be worn as needed for therapeutic use. Another type surrounds the knee on the top and bottom, supporting full mobility and providing pain relief. The type of knee brace needed depends on the nature of the pain and the affected tendons or muscles.

Elastic knee supports are flexible products that can be worn around the knee and the surrounding area. They are light and washable and don't retain heat and moisture, so comfort is not an issue. A variety of other knee bands and straps provide a simple solution to pain and discomfort. Similar styles include neoprene sleeves, compression braces, and other slip-on and stretchable braces.

For a more serious condition, you may require a knee immobilizer, which is often needed post trauma or post surgery. This can feature multiple straps and lock closures and cover a significant portion of the leg. Some products in this category are more adjustable than others, but all offer a comfortable solution to prevent the knee from flexing.

A hinged knee brace is another option. One example features polycentric hinges that provide medial and lateral support. There are a few of these available, but for ACL, MCL, or LCL instabilities, a mechanical brace might be required. This also has a hinged design and guides the tibia so movement doesn't further damage the knee. It provides support after injury or repairing surgeries. A knee cage is another product with a hinged design, but is suited for controlling hyperextension.

There are many knee braces available and the type you need depends on your condition and level of discomfort. Braces are generally inexpensive but sophisticated medical apparatuses can cost more, providing essential support for the specific condition. Some braces are available in sporting goods stores, but all kinds are available on medical product websites. Reputable sites sell quality products from well-known companies. Online ordering and door-to-door delivery add convenience to the process of obtaining a brace.

Major brace brands include Pro Band, DJ Orthopedics, Banyan Health Care, Brown Medical, Core Products, and Trulife. This is important to keep in mind if you need extra support for your knees, whether you have a specific model in mind or are browsing the catalog online.

Best Exercise For Arthritis in the Knees - Nurse's Guide

If you're suffering with pain from osteoarthritis (not rheumatoid arthritis) or as most call it - arthritis, in the knees you may not know that exercise will help and especially the right exercise. Arthritis experts, arthritis doctors, rheumatologists, physical therapists and other health professionals have been recommending exercise for arthritis for years to help relieve pain.

However it was little known until recently that research proves that the right exercise can help and be more effective than any of the most potent arthritis drugs or medications. The long accepted approach to relieve arthritis pain has been more of a temporary fix and not a solution at all for getting to the source of the joint problem.

Losing weight and the right diet are as important or if not more so than this one exercise I'm about to reveal to you. In any event you don't want to make your arthritis worse or cause any joint damage. You should check with your doctor first before starting any exercise program, even if it's just one exercise. Every knee arthritis situation is different.

One of the most important things to remember is that the research has shown that if you have arthritis in the knees you likely have weakness in the thigh and hip muscles. These muscles won't help you properly by absorbing stress and other forces when you go about your day, considering all you do with your knees. So your knees will not be protected because your surrounding muscles are weak.

So you want to strengthen your thigh and hip muscles to help protect your knees and knee joints.

Okay so what is the best exercise if you're only going to do just one exercise for your knees? It's a modified squat. This is simply a modified version of the squat. Not a full squat which is about 90 degrees. It's a good exercise because it is the same movement you would use if you were getting out of a chair. It also strengthens the thighs and hips.

You have to be careful not to go over about 45-50 degrees (visualize a quarter of a circle and 45 degrees would be half of that) when you bend down when you do it. If you do it can make your symptoms worse. As you bend down, arms in front hanging down, feet spread apart, make sure your hips are behind the heels of your feet so there is less stress on your knees, keep your hips back but make sure your knees are not in front of your toes. Have a chair or counter close by in case you need to hang on or prevent a fall.

Keep your body upright so your hips and thigh muscles work harder. Only let your back arch a little bit. This exercise can be done throughout the day and work up to more with your doctor's okay. This exercise can help anyone who needs to build up their hip and thigh muscles including those with rheumatoid arthritis.

One should never really do a full squat even if they don't have (osteoarthritis) arthritis in the knees. So give this modified best exercise for arthritis in the knees a try and see how it helps. I suffered with arthritis in my knees for years until I changed my diet to raw foods many years ago and cured myself of arthritis and finally got the knee pain relief I needed. I wish I had known about this easy exercise then it would have helped with my recovery faster. Hopefully it will help you.

Knee Injury Treatment With Six Homeopathic Medicines

Knee injury treatment with homeopathy may need the skilled services of a professional homeopath. Any injury can be complicated. And other treatments can prevent the best selected homeopathic medicine from working as it should.

These blockages can be cleared using certain homeopathic medicines, but that does require expertise. This is generally not within the scope of a homeopathic home prescriber.

However, if your knee injury is recent and you haven't treated it with anything as yet, then the right homeopathic medicine may be all you need for its speedy resolution.

Knee injury treatment is limited to the tissue that occurs here - tendons, ligaments, nerves and bones.

When treating injuries with homeopathy, it is generally considered wise to start them all off with the use of Arnica (as a medicine rather than a cream). This can prevent any serious developments. It may be the only medicine you will need.

But it is likely that you will also need a medicine for the injured tendons or ligaments.

The right choice of medicine depends on your symptoms. If the pain in the knee feels like a bruise or an ache, plus the knee feels weak, as if it would give way, then the homeopathic medicine Ruta may be the best choice for a speedy recovery.

If your knee suffers more with a stiffness than a weakness and that the pain is hugely relieved by heat packs - the hotter the better - then the medicine Rhus tox may be your best option.

Nerve pain from an injury tends to have a stinging or a shooting sensation. It's like an electric shock. This is best dealt with by the use of Hypericum.

An injury to the bone may best be dealt with by the use of Ruta. These are normally injury to the lining of the bone (periosteum) or the bone injury is minor, such as a bruising.

Fractures are best dealt with by the use of the medicine Symphytum, but because of the speed of the action of this medicine, it is better not to take it until after the fracture has been set. Any pain before the cast is in place may be relieved by Bryonia.

Bad injuries often create shock, so Aconite may be needed as the first medicine.

All these medicines mentioned here are available in comprehensive homeopathic home prescribing kits, especially those for sports injuries. The information here may be too much, if you are just getting started with homeopathic home prescribing.

If this is the case, then consult with a professional homeopath. You will never be able to deal with every eventuality yourself, so it is a good idea to know of a good one.