The reason for search of weight loss exercises by many dieters is for health and self-esteem. Exercises help in burning calories, muscle building and weight management. Too hard exercises and doing too much of exercises can result in serious injuries, burnt out and also may lead to frustration. When doing weight loss exercises start slowly and increase intensity gradually.

Exercises which are easily welcomed by every aspiring weight loss person :

Walking – the easier exercise where there is no time commitment or specific requirement is needed. Walk for a minimum of 40 minutes for four days in a week and you will see the difference it makes, by yourself. Health benefits of walking are it reduces the risk of life-threatening maladies like diabetes, heart diseases and high blood pressure.

Swimming – Start slowly and focus on a few strokes. Practice for 25 minutes for three days in a week and it takes away a few pounds lightly.

Water aerobics – If you don’t know swimming, then you can easily practice water aerobics. It is the best method of weight loss exercise as it has less impact with aerobics in it and creates resistance on all moves.

Running helps in burning more calories in lesser time comparatively than any other weight loss exercise.

Running and walking both produce endorphins and brain chemicals, which gives you happiness and confidence. The energy burnt during these depends totally on your speed, weight of your body and experience.

For people in need of weight loss exercises they actually want to fit in a program on their busy schedules. The challenge for you is to balance your family demands, career, relationships, commitments and organizational responsibilities. The following important keys will help you to balance your lifestyle and your weight loss exercise program together.

Be Committed for a regular schedule of exercises at least three days in a week and you have to take time for it on your “to do” lists. If you want to succeed then you have to plan ahead.

Utilize your weekends to work out producing effective results. The benefit, which you will get out of this, is the flexibility and control of the weight loss exercise program.

You should give high priority for your weight loss exercise program and rescheduling has to be done only for important emergencies.

Encourage others to participate in your weight loss exercise programs and this will motivate you to work out with commitment. Make your dear ones aware of your weight loss commitment and ask for their support.

If things are not working the way as you have expected because of external influence, don’t be tough on you and get de-motivated.

For women, excess weight may be due to genetic factors and environmental factors and women have to understand that quick weight loss will not bring them result for long-term. A woman has to compulsorily drink at least one glass of juice before exercise during morning exercises. Spot exercises will not bring women desired result of burning fat on the desired area. Aerobic weight loss exercises and activities are suitable for women, which include jogging, cycling, skating, brisk walking and doing exercises with aerobic equipments.

Whatever goals you have, either weight loss or fitness, if you are continuously practicing your weight loss exercise program, then your success towards the goal is not far-off.

A healthy pelvic area is of great importance for the general well-being. The same is true about a healthy respiratory tract and breathing apparatus.

Here are presented three poses and three breathing exercises that have the following effects when done together in a series:

-They stimulate the physiological functions of the genital and anal area.

-They correct muscle weakness and anatomical problems of the anal and genital region.

-They increase the sexual drive and abilities.

-They produce a stimulating response that spreads upwards along the spine and revitalizes the whole body.

-They stimulate the physiological functions of the respiratory tract and help against infections in the airways.

-The exercises are very good to start each day with, or to do before going to bed in the night.

POSE 1

Stand on your hands and knees upon the floor.

Kneel backward so that your buttocks go backward and down towards your feet and stretch your arms foreword.

Breathe out and then take a deep breathe in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inward as you can. However do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles completely again.

Repeat the squeezing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs. Rise up on your hands and knees again. Relax a while in this position and then you can repeat the exercise if you wish.

POSE 2

Lie on your back upon a carpet on the floor with your arms along your sides and relax.

Breathe out.

Then breathe inn deeply while relaxing all the muscles you do not need for the breathing.

Then breathe out. When breathing out, squeeze your anal muscles and pull your anal opening as deeply inward as you can. However do not strain when squeezing. This exercise shall not be exhausting.

After having breathed out, relax your anal muscles again.

Repeat the breathing in and breathing out while squeezing 3-8 times, but not some much that you get exhausted.

Then relax again.

POSE 3

Lie on your back upon a carpet on the floor.

Breathe out completely.

Swing your arms in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe. When swinging your arms, take a deep breath filling your lungs totally with air.

Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inward as you can. However do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles completely again.

Repeat the squeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax some while and then you can repeat the exercise if you wish.

BREATHING EXERCISE 1

Sit upon a pillow on the floor with your legs crossed and the back straight.

Empty your lungs completely.

Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothly into each other:

Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles. And then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders.

BREATHING EXERCISE 2

Sit upon a pillow on the floor with your legs crossed and your back straight. Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath incompletely.

When breathing in, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles. And then complete the filling by using the muscles around your shoulders.

When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders.

After the last in-breath , hold your breath with your lungs filled counting to 10.

Then breath out.

BREATHING EXERCISE 3

Sit upon a pillow on the floor with your legs crossed and your back straight.

Empty your lungs completely.

Close your left nostril with the fingers of one of your hands. Breath in through your right nostril counting to 4.

When breathing in, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles and then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then close your right nostril with your fingers.

Then breath out through your left nostril counting to 8.

When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders. When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.

RELAXING AT THE END OF THE SERIES

When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired.

Concentrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even further. Then lie some time in this relaxed state without thinking about anything.