Not in the mood? Your diet and exercise habits could be affecting your sex drive. Women’s sex drive was studies in The Journal of Sexual Medicine and it was concluded that exercise significantly increase your arousal. Women who were sedentary watched porn and their arousal was then compared to women who had just spent 20 minutes on the treadmill before watching the porn.
The results showed that the women that worked out first were more aroused than those who were sedentary and it is believed that this has to do with an increase in blood flow to the genital area. The bottom line is get your heart pumping before you head off to the bedroom. If your girlfriend or wife is rarely in the mood suggest walks together or head off to the gym together before making your move.
©2009 One80.com. All Rights Reserved.
Exercising with a band is a very convenient, affordable, and easy way to do a good workout. This type of workout is based on very simple exercises that you can do at home, on vacation, or at the gym. For best results, perform the following exercises 3 times each to failure:
1. Lunges with a Band
To strengthen the muscles of the hamstrings and butt with special emphasis on the quadriceps.
Execution:
• Start by taking a big step forwards and place the middle of the band under your front foot.
• Hold the ends of the band in each hand and bring them up near your chest.
• Slowly bend your back knee towards the ground keeping your back straight (inhale).
• From there extend both knees bringing you back up to the top (inhale).
• For additional resistance, swing the ends of the band over your shoulder or closer to your head!
2. Squats with a Band
To target the larger muscles of the legs.
Execution:
• Stand up with your feet shoulder-width apart and place the band under your feet.
• Get a good hold of the ends of the band in your hands and stretch it out over your shoulder.
• Bend the knees bringing your butt closer to the ground while keeping your back straight (inhale) until your knees are parallel with the floor.
• Push your body back up to the starting position (exhale) feeling the resistance of the band in your legs!
• For additional resistance, swing the ends of the band over your shoulder or closer to your head!
3. Chest Press with a Band
Purpose:
To work the muscles of the chest (pectoralis major/minor).
Execution:
• Sit down in a chair and wrap the band around your back, feed it through your armpits and grab ahold of the ends.
• Wrap the band around your hands a few times to ensure there is no slack when your hands are closest to your chest and then push your arms away out in front of you (exhale).
• Slowly release the band back down towards the starting position (inhale) and then repeat.
4. Bicep curls with a band
Purpose:
To develop the muscles of the front/upper arm (biceps brachii).
Execution:
• Stand up straight, shoulder-width apart and place the band under your feet.
• Grasp each end of the band in your hands with your palms facing forward, arms fully extended and wrap the band around your hands if necessary to remove any slack left in the band.
• Curl both hands up at the same time keeping your elbows on your side pointing down at the floor (Exhale).
• Slowly lower your hands all the way down until your arm is fully extended (inhale) and then repeat.
5. Tricep extensions with a band
Purpose:
To develop the medial head of the upper-posterior arm (triceps brachii).
Execution:
• Stand up straight and place one end of the band under your right heel.
• Grab the other end with your right hand and extend it right up over your head until your elbow is fully extended (if this is too difficult, try it sitting down) and the band is running along your back.
• Slowly bend the elbow (inhale) making sure to keep the elbow pointing up towards the sky at all times and then repeat for the desired number of repetitions and then switch hands.
6. Ab Tilts with a Band
Purpose:
This exercise strengthens the muscles on the sides of the abdominal (Obliquus Externus Abdominis).
Execution:
• Start by securing your band under your right foot and grasp the other end with your right hand.
• Wrap the band around your hand a few times so that no slack remains when your arm is down by your side.
• Then slowly lower the right side of your body sideways towards the floor as low as you can without bending your back forwards or backwards (inhale).
• Making absolutely sure that your back stays completely straight and both shoulders remain facing forward and then return back to the starting position (exhale) and then continue on to the left so that a nice stretch is created in your oblique muscle.
©2009 One80.com. All Rights Reserved.
Madonna knows that the secret to a tight mid-section is strong abs. This program is quite advanced but very effective if you can handle it. Start by doing each exercise 3 times to failure and at least 3 times a week for maximum results:
1. Leg Lifts
Purpose:
This exercise strengthens the muscles of the lower abdominals (Rectus Abdominis) and hips (Iliopsoas).
Execution:
• Start by lying flat on your back preferably on top of a mat.
• With both arms down on either side of you, lift your legs up off the ground pointing straight towards the ceiling.
• Keeping your knees straight and your feet pointing away from you, slowly lower your legs to about 45 degrees (inhale).
• Using your stomach, pull your legs back to the starting position at 90 degrees (exhale) and then repeat.
2. Medicine Ball Laterals
Purpose:
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).
Execution:
• Sit down on the floor with a stability ball.
• Start by holding the ball on one side, feet straight out in front of you, knees slightly bent, and with your back straight.
• When you’re ready, move the ball from the one side of your body to the other making contact with the floor and then return back to the starting position.
• Continue tapping the ball on either side of breathing out on every tap.
• Once you become more advanced, try doing the same thing keeping your feet off the floor at all times.
3. Jack Knife
Purpose:
This exercise strengthens the muscles of the lower abdominal area (Rectus Abdominis), as well as helps to improve upper-body stability.
Execution:
• Lie down with your hands spread out in front of you and place the ball under your knees.
• Focus on contracting the stomach as you pull the ball closer to your arms (exhale).
• Slowly return the ball to the starting position (inhale) so as to get a good stretch in the stomach muscles and then repeat the exercise.
4. Ab tilts
Purpose:
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).
Execution:
• Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
• Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
• With your opposite hand on your hip, return back to the starting position
©2009 One80.com. All Rights Reserved.
Jessica Biel is a well established action superstar and in order to stay in tip-top shape for every role that she takes on, her arms must look tight, strong, and defined. If you want to have arms of steel, follow her tricep workout to get great looking arms:
Do each of the following exercises 3 times to failure at least twice a week for optimal results:
1. Bent-knee Dips
Purpose:
To develop the muscles of the lower chest (pectoralis minor) and triceps (triceps brachii).
Execution:
• Sit on a chair or step with your hands on either side of you.
• With your wrists straight, extend the legs out in front of you with your knees bent at 90 degrees.
• Slowly lower your body bending only at the elbow (inhale) while keeping your shoulders down and head up.
• Then, force yourself back up to the starting position by extending the elbows until they lock at the top (Exhale) and then repeat.
2. Triceps Extensions
Purpose:
To work the overall mass of the triceps (triceps brachii) with special emphasis on the middle head of the triceps.
Execution:
• Lie down on a bench or ball and hold a dumbbell in each hand out in front of you shoulder width apart with your arms locked perpendicular to the floor.
• Keeping the elbows straight and always pointing up to the ceiling, lower the weight slowly towards your forehead (inhale).
• Push the weight back up to the starting position by extending the elbow only keeping the shoulders straight at all times (exhale).
3. Overhead triceps extensions
Purpose:
To develop the medial head of the posterior upper arm (triceps brachii).
Execution:
• Sit down on a bench and grasp a dumbbell with 1 hand.
• Lift the weight overhead and lock your arm at the top.
• Keeping your elbow pointing up, lower the weight as far as you can behind your head (inhale).
• Lift the weight back up towards the ceiling (exhale) making sure to keep your elbow pointing up at all times and then repeat the movement.
©2009 One80.com. All Rights Reserved.
1. Drink plenty of water before, during and after exercise: Keeping you and your baby hydrated is key to a healthy baby and a fit mommy.
2. Maintain a flat even surface when running or walking: Excessive rolling around can be harmful to your baby. Stay on an even playing field for optimal results.
3. When running becomes uncomfortable in the later stages, try alternative cardio modalities like swimming or biking: These less-intense cardio options will still allow you to burn calories and stay in shape without all of the excessive pounding from each step of running.
4. Maintain a core body temperature lower than 100 degrees Fahrenheit: Anything higher than that can create a toxic environment for your baby.
5. If dizziness, headache, severe fatigue, joint pain, or irregular heartbeats appear, stop exercising and seek out your doctor.
©2009 One80.com. All Rights Reserved.
