Exercises to Reduce PMS Symptoms

pms womanHow unpleasant is “that” time of the month. All of the surroundings go on your nerves and you feel youself like bubble or you can not separate from the fridge.

In such a situation, instead of anxiously waiting for the days of PMS to spend (premenstrual syndrome), get up and do the exercises described below.

They will help you relax, improve your circulation and detach you from food or pain in the stomach. Reduce PMS symptoms with these exercises, just read them carefully.

  • Lie on your back. Bend your legs and bring your knees as close as possible to the chest. With your hands, press your legs towards your chest so that your hands to be together. Breath very slowly 15 times.
  • Lie on your stomach, bend your legs and feet and direct them towards your buttocks. With your left hand hold the leg, and with your right hand – hold your right leg. Then, while inhaling lift thighs and upper body. Be careful, it is not necessary to lift very high. Stay in that position until you breathe out and breathe in three times. Lower thighs and chest to the floor. Repeat this exercise once more.
  • Lie on your back. Bend your knees and begin to lower them to the floor, while at the same time merge your feet. Place the palms of the hands on the thighs and stretch the legs with their help. Do not stretch the legs too much! The moment you start to feel pain stop lowering the knees. Hold in that position for a minute and constantly breathe slowly and deeply. Repeat this exercise at least 2 times.
  • Lie on your back. Place your hands on the floor and while pressing them down, raise the legs up towards the ceiling. Then, place your hands on your waist to keep the body in that position. Inhale and exhale deeply 7-8 times and then go down.
  • Stand up straight so that your feet can be placed on the same width with your shoulders. Lean forward and lower your upper body toward the floor. Place the right hand on your left elbow and your left hand on your right elbow. Swing the upper body very slowly to left and right. Do this for 1 minute.
  • Lie on your stomach, rely on the elbows and stick your hands down to the ground. While inhaling, lift the upper body and left leg. Exhale while lowering to the floor. Repeat the same, but this time lift your right foot. Make 10 repetitions.
  • Kneel on your knees and lean on your hands. Your hands should be under your shoulders and your knees under your hips. Start moving the buttocks back to the feet, and move your chest towards the knees. Put the forehead on the floor, and pull your hands back towards your feet. Hold in this position for 1-2 minutes.

Whiledoing these exercises, it is important to breathe deeply and slowly. Breathe in and out through the nose. Your mouth should be closed. While breathing out, pull the stomach in.

Are You Hurting Your Workout Habit?

fitnessA workout habit is great to have. It keeps us healthier and happier. However, although we have the best intentions, sometimes there are things that we do (or don’t do) that may impact our workout negatively. Here are 8 seemingly harmless habits that may be hurting your workouts:

  • You haven’t set any goals.

Workout goals can really be a great tool to motivate you to get to the gym. Try making smaller goals and work towards that goal every day to help you feel more accomplished at the end of your workout.

  • You work out on an empty stomach.

Your body needs fuel to function properly. When you eat your body turns the food into fuel that your muscles store and release when you exercise. Eat a handful of trail mix, a Greek yogurt, a low-fiber granola bar, or even whole-grain toast with a nice dose of peanut butter about 20 to 30 minutes before hitting the gym, and your body will be ready to go!

  • You drink too much water before you work out.

Drinking water before, during, and after you work out is critical to avoiding dehydration; however, drinking too much water can leave you with cramps, or make you feel nauseous. Take sips, rather than forcing it down.

  • You drink a protein shake before you work out.

You body will not turn the food into fuel fast enough to get any benefits. Eat carbohydrates instead and save your protein for after the gym.You eat a huge mealbefore working out. Digestion takes a lot of energy and adding more strain will fatigue your body faster during your workout, which in turn means you don’t accomplish much at the gym.

  • You eat something high in fiberbefore working out.

Fiber is great when you’re trying to lose weight, but not right before a workout. Fiber is digested slowly, it will give you a slow, steady flow of energy. However, before a workout, you want something that will give you a boost of energy so you can work harder, longer, getting the most out of your workout.

  • Getting stuck in a workout rut.

If you aren’t challenging your body, it won’t burn any calories. Inevitably, your body will get used to whatever your routine is at the gym, meaning it won’t burn the same amount of calories. Change up your routine!

  • You miss out on sleep to go to the gym.

When your body is running off little sleep, it has a hard time keeping things running smoothly like your nervous system, balance, focus, and it struggles to burn calories efficiently. Even if you manage to power through your workout, you may end up cutting your workout short and won’t be able to work your hardest and burn the calories.

Starting (or sticking to) a consistent workout routine can often be overwhelming and intimidating, but it doesn’t have to be if you have the right tools and the right mindset. Most of the habits I mentioned above can easily be changed, and when you do, they will make you and your workouts feel so much better. Keep an open-mind and be flexible, and you will be rewarded when you successfully hit your health & fitness goals!