Tag Archives: workout

5 Minute Abs

All you need is 5 minutes to strengthen your ‎abs and build a stronger core. Take a look as I demonstrate 4 ‎exercises you can do at home!

First Exercise – For the Lower Abs

  1. Lay flat on ground (or Bosu ball) and support your head with your hands.
  2. Lift one leg and reach your opposite elbow to your raised leg. The leg that is not lifted should be bent so foot is on the ground for support.
  3. Lower the leg and elbow.
  4. Repeat and do 15 seconds each side.

Second Exercise – For the Obliques.

  1. Lay on one side, rest your arm in front of you and your other arm supporting the back of your head.  Your legs should be stacked.
  2. At the same time, lift your upper body towards your legs, and your legs toward your upper body.  Then release them both back down to the floor.
  3. Keep body in a straight line.
  4. Do 30 seconds on each side.

Third Exercise – For the Lower Abs

  1. Lay flat on your back, hands supporting the back of your head, legs lifted and perpendicular to the floor.
  2. Drop your legs down until hoovering over the floor, and then lift up to starting position.
  3. Drop your legs down to your right until hoovering, and then lift up to starting position.
  4. Drop your legs down to your left until hoovering, and the lift up to starting position.
  5. Do this repetition for 30 seconds.  Make sure to keep your lower back on the floor.

Fouth Exercise – For the Lower Abs

  1. Lay flat on the on your back with your hands supporting the back of your head.
  2. Lift your shoulders off the ground to begin engaging the abs.
  3. Lift your legs until hoovering over the floor.
  4. Begin to flutter kick your feet above the floor.  Kick them to about a 45 degree angle.
  5. Do for 30 seconds.  If you can only do 15 seconds, pause and bring your knees to your chest with your shoulders still off the ground.  Rest for 5 seconds and finish the seconds half.

Do entire circuit twice to reach 5 minutes.  If you feel pain in your back in any of these exercises, please stop to prevent injury.  Feel free to consult with me on your form for any strengthening and/or stretching exercises.

By Dr. Dana Laridaen, D.C.
Need a Santa Monica Chiropractor? Consider a chiropractic visit to see me on Ocean Park Blvd. in Santa Monica.

For more information visit our website and profile on Google+.

www.o2chiropracticandwellness.com
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Cardio vs. Weights…Whats Best for Fat Loss?

Read more about how Dr. Laridaen can guide you to better health and wellness as your Santa Monica Chiropractor.

It has been questioned time and time again, what is the best thing to do for fat loss? I’ve heard, “I run every day” or “do the elliptical multiple times a week but I don’t seem to lose weight or change my body into what I’m looking for, what am I doing wrong?” Well, to be honest I had the same issue until I started seeing a personal trainer who let me know what I was doing wrong for the goals I had.  The solution was even better than I had hoped.  The idea is to spend less time in the gym doing cardio and more time doing weights and circuits.  Strength training through circuit workouts and high intensity training works by building muscle and allows little to no rest between sets.  By training with little to no rest breaks you are getting your body into cardio mode while building muscle, the best of both worlds!  Muscle burns more calories than fat at rest, so for you to increase your metabolism and burn more calories while you sit at work all day, the answer is to build your muscles.

Strength training is an important component of any exercise routine that emphasizes fat loss. Now, we all know women don’t want to “bulk up” so don’t worry, you won’t! Women can build muscle which will be long and lean due to the low level of testosterone we have compared to men. Don’t be afraid to lift weights or do your regular cardio routine because you think you will gain weight.  Switching your workout routine every few weeks is very important to confuse your muscles so they change. If you do the same thing every day, your body adapts to it and won’t change. If your workout no longer leaves you sore or tired, its time to change so you are actually benefiting from it instead of wasting your time.

Don’t forget to supplement any great workout with a visit to your chiropractor! If your bones are misaligned, when you workout you may not be building your muscles symmetrically.

Remember, if it doesn’t challenge you, it won’t change you. Get out there and start adding circuit workouts with weights to your routine.

By Dr. Dana Laridaen, D.C.
Need a Santa Monica Chiropractor? Consider a chiropractic visit to see me on Ocean Park Blvd. in Santa Monica.

For more information visit our website and profile on Google+.

www.o2chiropracticandwellness.com
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How I Really Feel About Foam Rollers

FoamRoller1Foam rollers are such a great addition to almost anyone’s routine. I have been using them in my practice and have noticed a faster, more significant improvement in conditions.   Patients use foam rollers as a stretching technique, either done at the office or at home for a few days a week complementing their chiropractic treatment. A foam roller is a simple cylindrical pieces of hard foam. You use your own body weight to sandwich the roller between your body’s soft tissue and the floor. By using a foam roller on a regular basis you are helping your muscles become more flexible which can help prevent injuries as well as help stabilize the spine and help correct posture. A foam roller can be best described as SMR (Self Myofascial Release) or otherwise thought of as self massage.

The main benefits of the foam roller include:
– increasing blood circulation throughout the skin, fascia, muscles, tendons and ligaments
– breaking up scar tissue around the spine and joints such as the knees and hips
– breaking up adhesions also known as knots in the muscles in the upper and lower back
– breaking up adhesions in the Iliotibial (IT) band which runs from your outer hip to your outer knee region and gets tight in many athletes or people who exercise regularly
– breaking up scar tissue around the spine in the middle back which is caused from hunching over perhaps at work or sitting at a computer for hours at a time
– loosing up the muscles caused by your posture, job, workouts etc., which will help to stabilize your spine and joints, allowing your chiropractic adjustments to hold longer

Sometimes tight muscles and ligaments are the root cause of a joint region becoming dysfunctional and producing pain and stiffness. I have found that many of my patients suffer from lower back pain and stiffness that are associated with tight hip flexors, hamstrings, IT bands, gluteus, calves, and/or quad muscles. Together the patient and I can find out which muscle group is contributing or affecting their condition and the foam roller can be applied to each problem area. With their dedication to using the roller at home as well as the chiropractic treatment, we are able to fix the problem much quicker than with just traditional stretches alone.

By Dr. Dana Laridaen, D.C.
Dana Laridaen, D.C. is a Chiropractor. Need a Santa Monica Chiropractor? Consider a chiropractic visit to see me on Ocean Park Blvd. in Santa Monica.

For more information visit our website and profile on Google+

www.o2chiropracticandwellness.com
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