Body To Shape

10 BEST BACK PAIN STRETCHES FOR IMMEDIATE BACK PAIN RELIEF

TRUNK ROTATION STRETCH

Stretch: Begin lying on the mat with knees bent. While maintaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat the stretch on the opposite side. Hold each stretch for 5 seconds, repeat 10 times.

Why it works: “This stretch helps improve mobility of the spine while relaxing the muscles on the sides of the trunk,” says Jiang.

2. Child’s Pose

This traditional yoga pose works your gluteus maximus, hamstrings, and spinal extensors. It helps to relieve pain and tension all along your spine, neck, and shoulders.

Its relaxing effect on your body also helps to loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.

3. Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To do a knee-to-chest stretch, follow these steps:

Lie on your back with both knees bent and your feet flat on the floor.
Keep your left knee bent or extend it straight out along the floor.
Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
Lengthen your spine all the way down to your tailbone and avoid lifting your hips.
Breathe deeply, releasing any tension.
Hold this pose for 1 to 3 minutes.
Repeat with the other leg.

4. CAT-CAMEL BACK STRETCH

Stretch: Begin on all fours. Arch your back towards the ceiling and hold. Then arch your back towards the ground and hold. Hold each stretch for 5 seconds, repeat 10 times.

Why it works: “This stretch helps maintain mobility of the spine while strengthening the back and abdominal muscles,” says Jiang.

5. Piriformis stretch

This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle relieves pain and tightness in your buttocks and lower back.

To do a piriformis stretch, follow these steps:

Lie on your back with both knees bent and your feet flat on the floor.
Place your right ankle at the base of your left thigh.
Then, place your hands behind your left thigh and pull up towards your chest until you feel a stretch.
Hold this position for 1 to 3 minutes.
Then do the opposite side.

6. HAMSTRING STRETCH

Stretch: Begin sitting on the floor with one leg straight, and the other bent. While maintaining a flat back, lean forward by hinging from the hip until a stretch is felt behind the thigh. Repeat on the other leg. Hold each stretch for 10 seconds, repeat 5 times.

Why it works: “[When you spend a large portion of your time sitting], the back of the legs gets tight. This would cause pulling of the back when bending forward. Having flexible hamstrings allows for decreased stress in the back with bending and lifting activities,” says Jiang.

7. HIP FLEXOR STRETCH

Stretch: Begin by kneeling on a mat. Lean forward towards the bent front knee until a stretch in front of the opposite thigh is felt. Hold the stretch for 10 seconds, repeat 5 times.

Why it works: “[When you spend a large portion of your time sitting], the front of the hips get tight. This would cause the hip muscles to pull the lower back forward in standing, thereby increasing stress in the lower back. Increased flexibility in hip flexors will help with decreased back pain in upright activities,” says Jiang.

8. Seated spinal twist

This classic twist works your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

9. Pelvic tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.

10. Sphinx stretch

The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
Set your feet slightly apart. It’s okay for your big toes to touch.
Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
Stay strong in your lower back and abdominals, breathing deeply.
Press your pelvis into the floor.
Gaze straight ahead or gently close your eyes.
Hold this pose for 1 to 3 minutes.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.log.daveasprey.com,www.healthline.com

10 Best Exercises To Control High Blood Pressure

1.Ten minutes of brisk or moderate walking three times a day.

Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out.

So, health professionals theorize, the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.

2. Cardio exercises

Cardio exercises are best for your heart health as they enhance the flow of the blood. These exercises also burn a huge amount of calories and promote a healthy heart. As a hypertension patient, you can choose some light cardio exercises like brisk walking, dancing, jumping ropes, swimming, cycling or try jumping jacks.

3. Go for a Swim.

Both Olivencia and Parker say swimming is a good, low-impact form of cardio that’s accessible to most people, especially seniors. A study published in The American Journal of Cardiology found that swimming reduced systolic blood pressure by an average of nine points in 60-year-olds who engaged in swimming three or four times a week over the course of 12 weeks.

4. Hiking.

The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a greater level of fitness. Physical activity such as hiking can lower blood pressure up to 10 points.

5. Strength training

Strength training is good for your muscles and bones. It also helps in burning a huge amount of calories. You can try strength training if you have high blood pressure. Try some simple exercises meant for beginners.

6. Ride a Bike.

Parker says that a morning bike ride is a big part of his routine and one that he emphasizes with his clients.

“Something like a simple 30 to 35 minute bike ride can get your heart pumping, could get you outside, and could boost your cardiovascular health in a fun way,” he adds.

Olivencia adds that fitness routines coupling aerobic exercise, like biking, with resistance training, like lifting weights, could reap benefits for people dealing with hypertension.

7. Desk treadmilling or pedal pushing.

Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour.

8. Household chores

Household chores can also help you burn calories. It increases your movement day throughout the day. Doing household chores will also help you with some work without leaving you completely tired. You can try gardening, cleaning and other household chores.

9. Climbing stairs

Climbing stairs is a clever way to workout. It is a smart method to keep yourself fit. Skip the elevator and choose the stairs. Stairs will help you burn calories and promote heart health. It is a simple way to keep your blood pressure under control.

10. Stretching

Stretching increases flexibility. It benefits your body in several ways. It will specifically focus on your muscles and help you prevent injuries. It basically improves blood flow to your muscles. Stretching will relive stress and back pain as well.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.honorhealth.com,www.ndtv.com,www.everydayhealth.com

Exercise Tips For Pregnancy

Brisk walking

If pre-pregnancy exercise levels were low, a quick stroll around the neighborhood is a good way to start.This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy.

Safety tip: As pregnancy progresses, your center of gravity changes, and you can lose your sense of balance and coordination. Choose smooth surfaces, avoid potholes, rocks, and other obstacles, and wear supportive footwear.

2. Swimming

Swimming and water aerobics may just be the perfect pregnancy workout. Why? In the water, you weigh less than you do on land, so you’ll feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones).

3. Plank

Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don’t arch your back or let your belly sag.

Hold for 1 to 2 breaths, working up to 5 breaths. Strengthens: Core, arms and back

4. Stationary cycling

Cycling on a stationary bike, also called spinning, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints.

The bike helps support body weight, and, because it is stationary, the risk of falling is low.Later in pregnancy, a higher handlebar may be more comfortable.

5. Running

Want to go a little faster? Experienced runners can stay on track during pregnancy with a doctor’s OK. Stick to level terrain (or a treadmill) and never overdo it (loose ligaments and joints during pregnancy can make jogging harder on your knees — and you more prone to injury).

6. Curl And Lift

Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle

7. Yoga

Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to a healthy blood pressure during pregnancy.

The techniques learnt in yoga class can also help you to stay calm and in control during labor. Safety tip: As pregnancy progresses, skip positions that could cause you to overbalance.

8. Group dance or aerobics classes

Low-impact aerobics and dance workout classes like Zumba are a great way to increase your heart rate and get the endorphins flowing if you’re a newbie exerciser. As your abdomen expands, avoid any activities that require careful balance. If you’re an experienced athlete, listen to your body, avoid jumping or high-impact movements, and never exercise to the point of exhaustion.

9. High-intensity interval training workouts (HIIT)

High-intensity interval training definitely isn’t for every expecting woman. The workouts, which involve more hardcore moves to get your heart rate up followed by periods of rest, are simply too intense to begin for the first time when you’re expecting.

10. Pilates

A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and lengthening your muscles with low- to no-impact, which will help ease backaches and improve your posture as well as your flexibility (and that all comes in handy during labor). Look for a class tailored specifically to pregnant women or let your instructor know you’re expecting to avoid moves that overstretch or otherwise aren’t compatible with pregnancy.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.medicalnewstoday.com,www.whattoexpect.com,www.parents.com

10 Yoga Poses for Weight Loss

Plank

Holding a plank may be one of the best ways to strengthen your core. It may not look like much, but drop into plank and it won’t take long to feel it in your abs. Subtle adjustments can increase the intensity even more.

Energetically draw your heels and the top of your head in opposite directions and keep your chest moving forward between your arms. Do this daily for develop rock-hard abs.

2. Downward Dog Pose

How It Works

The Adho Mukha Svanasana is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent way to tone your arms and biceps.

Precautions

Do not do this asana if you suffer from carpal tunnel syndrome.

3. 3-LEGGED DOG TO TIGER CURL

With a huge emphasis on the core and total-body mobility, this dynamic movement is a total-body burner. If you really want to heat up the body, this is a great movement. You want to tuck your belly button into your spine as much as possible and really try to get your knee to your nose.

4. Warrior II

Like a powerful warrior, you too can tone the muscles in your thighs and shoulders with Warrior II. To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor. The longer you can hold this position, the tighter your quads will get.

The secret is to calm the mind and just breathe. Remind yourself, you are a warrior! Now, mighty warrior, switch sides.

5. Dolphin Pose

How It Works

Your arms become the base for balancing the entire upper body while you try to stay afloat. This asana helps strengthen and tone the biceps, triceps, and arms.

Precautions

It is a simple asana that can be done by everyone. However, you need to be careful if you have neck or shoulder injuries.

6. WARRIOR III

Balance, focus, and lengthen that spine! Make sure that your gaze is downward to keep that spinal alignment. Get your biceps up by your ears. From the side your body should be shaped like a “T”.

7. Shoulder Stand

From improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all.

This inversion works to balance thyroid levels which boosts metabolism, improves the respiratory system, strengthens the upper body, legs and abs, and helps you sleep better. Add this to your practice daily and you’ll feel like a whole new person.

8. Seated Twist Pose

How It Works

The asana involves a deep twist and is an intermediary level pose that anyone can easily master with practice. It improves the natural flexibility of your upper body, improves digestion, and increases shoulders’ flexibility.

Precautions

Be careful if you have issues with the knees, hips, or spine.

9. REVOLVING CRESCENT LUNGE

As with all twisting poses, revolving crescent lunge is great for spine mobility and promoting healthy digestion. Be sure that your core is activated and you’re not just putting all of your weight on your quad. Additionally, keep that back leg active, really pressing the back of the knee up towards the sky.

10. CHAIR

The legs, back, and core are really activated full force in this pose. It’s not easy to pretend you’re sitting on a chair when there isn’t a chair behind you. Try to sit back and as low as possible and really reach those fingertips up towards the sky, while simultaneously relaxing your shoulders. If this is not possible with your arms, you can always bend your elbows and come into cactus arms instead.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.doyouyoga.com,www.stylecraze.com,www.runtastic.com

The Difference Between Yoga Pants And Leggings

1.Waistband

An easy to see difference between leggings and yoga leggings is the waistband. Our leggings at Pure Venatic are created to have the waistband sit below the belly button and have a thicker-than-most-leggings elastic band sewn inside the pant legging (this is also one feature that makes Pure Venatic leggings more comfortable over other leggings). Whereas our yoga leggings waistbands are created from the same stretchy material as the rest of the legging but cut as completely separate pieces of fabric and sewn together. The higher sitting waistband assists with athletic support and stays put with a thin clear elastic band sewn on the inside.

2. FABRIC

Traditionally, leggings were made of a non-stretchy material that was generally pretty thin. They were meant to be worn under dresses, long shirts, and put over clothing after activities, like dance, to keep your legs warm. These days, leggings are made to be much more versatile and are commonly worn casually as actual pants. They come in pretty much any fabric possible, from cotton, polyester, and even fleece for warmth.

3. THE PEOPLE WHO WEAR THEM

Yoga enthusiasts are the most common users of yoga pants since they enable free movement, bending, and changing body positions easier than any other workout pants.

Leggings are more common among dancers who wear them to help perform different dancing moves without any difficulties.

4. Stitching

Leggings have Overlock & Cover stitching which makes the seems more hidden and have a smoother finish. The less showy seams give way to a more sophisticated look than the yoga leggings and can be paired with heels or sneakers for outfit versatility.

Yoga leggings have a Double Flatlock stitching which makes the seams more noticeable and athletic. The perk of the Double Flatlock stitching is that it is more rugged and there is way less chances of seams breaking.

5. PERFORMANCE

The noticeable difference between yoga pants and leggings is in their performance. If you wore regular leggings during yoga, you’d quickly notice the waistband slipping, the lack of flexibility during poses like Warrior and Dancer, and how quickly they became damp from sweat. Yoga pants are designed to move with your body without hindering your movement, we call this 4-way stretch. Yoga pants are also lightweight, quick-drying, and more comfortable. The fabric should never become transparent in folds and deep stretches, be affected by sweat, or tear easily. They also give you plenty of breathing room for you to bend, twist, and flex. Many yoga pants will also have a gusseted crotch.

6. THEIR PHYSICAL PROPERTIES

Soft and elastic leggings come in various qualities, and depending on the fabric they’re made from – they can be thin (slightly thicker than tights), or 100% cotton, and sometimes even fleece which are warmer and softer than the previous two.

Those who want to make sure that their pants will never fall down while in a downward dog or any other position prefer the yoga pants over leggings, even as a casual wear. This is because the thickness and stretchable waistbands that are characteristic for yoga pants hold body parts in place while practicing yoga or performing any other activity.

7. What in the heck is a Gusseted Crotch?

All yoga leggings should have a gusseted crotch for optimal movement. In essence a gusseted crotch is an extra triangular piece of fabric sewn where the seams of the crotch comes together. This allows for extra movement and stretching. It also helps with keeping leggings in place and not riding up to show um…extra lips. It is quite amazing how a little piece of cloth and stitching can make such a big difference.

8. USES

The true difference between yoga pants and leggings is how you use them; leggings are worn as pants for everyday use and can be pretty stylish with different patterns, hues, and cuts, while yoga pants are generally used for yoga and other sports, errands, and for laying around the house. However, yoga pants are becoming more and more stylish thanks to the athleisure trend (which isn’t going anywhere anytime soon), so it’s not unusual to wear activewear as regular clothing.

9. SHAPE AND COLOR OF YOGA PANTS AND LEGGINGS

Yoga pants can be easily differentiated from leggings for having a bell-bottomed shape which helps them remain tight around the thigh while also being open at the bottom. They can both cover the entire legs down to the ankle, but it is more common for the leggings.

When yoga pants appeared for the first time they were available in the traditionally known black color, but the recent trends have shown that different cuts and designs are possible bearing unique prints, and beautiful designs in different colors.

10. TRANSPARENCY OF LEGGINGS AND YOGA PANTS

Leggings are more on the transparent side compared to yoga pants which can be worn without using other clothes for cover as they are not see-through or whatsoever.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.purevenatic.com,www.schimiggy.com,www.gearbunch.com

The Best Fitness and Health Holiday Gift Ideas

Phoenix Muscle Massage Gun Deep Tissue

Percussion guns can activate muscles and relieve tension to help someone recover from a tough workout faster, but they typically cost a pretty penny. Phoenix Muscle Massage Gun brand-new version works just as well as what you’d find in a PT’s office, for a fraction of the price. SHOP LINK

2. Workout Seamless Gradient Star Set

Best choice for every women who want comfort and style. This workout set will make you feel more confident in yourself. Perfect color combination will hide the problem areas and will show all the good curves. try it and be amazed! SHOP LINK

3. Black Honey Push Up Leggings

They are fantastic tights, very elastic and very soft fabric. They adapt very well to the body and look phenomenal. These leggings will underline every curvve of your body. Be sure that all eyes will be on you. SHOP LINK

4. Seamless High Waist Slimming Shapewear

The quality is excellent, no threads stick out, there are no seams, under the clothes can not be seen. Due to small spokes does not slip, sits tightly. You really will be stunned by the tightening. Exactly what you are looking for … soft, comfort, control, breathable, stays in place. SHOP LINK

5. Ultrasound Slimming Massager Anti Cellulite

Best Seller! Most modern anti cellulite massager, if your looking to reduce under skin fat and win the fight with the cellulite this is your best friend for the job. Perfect gift for your or your love ones. SHOP LINK

6. ClassPass Gift Card

Don’t know where someone likes to work out? A gift card to ClassPass gets them access to the over 20,000 fitness studios and gyms around the world on the platform, so there’s no way they won’t be able to find a workout that works for them.

7. Health Fitness Smartwatch

Anyone with health and fitness goals for the New ear will find the Fitbit Versa Smartwatch to be invaluable. It’s water-resistant, provides personalised guidance, on-screen work outs, notifications and has a four day battery life.

8. Wireless Headphones

You’ll push yourself harder during every workout when the sound quality of your music is this good.

9. Resistance Loop Exercise Bands

Not only do they come in varying resistances from extra light to extra heavy, there’s a 41-page e-book that illustrates just how to use the bands for all kinds of exercises.

10. Foam Roller

You’re not a true fitness junkie until you own a personal foam roller. This one is compact but sturdy enough to relieve even the deepest tension.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.bestproducts.com,www.telegraph.co.uk,www.harpersbazaar.com

10 Benefits of Fasting

Fasting Helps Weight Loss

Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn through fat cells more effectively than just regular dieting.

Intermittent fasting allows the body to use fat as it’s primary source of energy instead of sugar. Many athletes now use fasting as means to hitting low body fat percentages for competitions.

2. FASTING PROMOTES LONGEVITY

This might seem a little bit farfetched, but various studies have shown that fasting can actually help you live longer.

There are a number of reasons why fasting can help you live a longer life. The first one has to do with metabolism.As you grow older, your body’s metabolism starts slowing down, which leads to the gradual loss of muscle tissue through a process known as sarcopenia.

Fortunately, fasting helps to speed up your metabolism, preventing these degeneration and loss of muscle tissue.Secondly, as you grow older, your cells also grow older and their performance decreases. There is an accumulation of old cellular material within the cell.

3. Intermittent Fasting Changes The Function of Cells, Genes and Hormones

For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible. Here are some of the changes that occur in your body during fasting.

Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells.
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease.

4. Fasting Speeds Up The Metabolism

Intermittent fasting gives your digestive system a rest, and this can energise your metabolism to burn through calories more efficiently. If your digestion is poor, this can effect your ability to metabolise food and burn fat. Intermittent fasts can regulate your digestion and promote healthy bowel function, thus improving your metabolic function.

5. BOOSTS YOUR BRAIN FUNCTION

Not only is fasting great for your body, turns out it is good for your brain too! Fasting improves your brain function in a number of ways.

First, fasting boosts the production of a brain hormone known as brain-derived neurotrophic factor (BNDF). Release of BNDF activates stem cells within the brain and converts them into neurons.

Increased production of BNDF has been shown to protect the brain cells from the degenerative changes that are associated with conditions such as Parkinson’s disease and Alzheimer’s, while low levels of BNDF have been associated with depression and several other brain problems.

6. Intermittent Fasting May be Beneficial For Heart Health

Heart disease is currently the world’s biggest killer.It is known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease.

Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels.

However, a lot of this is based on animal studies. The effects on heart health need to be studied a lot further in humans before recommendations can be made.

7. Fasting Improves Hunger

Just think about this, can you actually experience real hunger if you eat a meal every 3-4 hours? Of course you can’t. In fact, to experience the true nature of hunger, this would take anything from 12 to even 24 hours.

Fasting helps to regulate the hormones in your body so that you experience what true hunger is. We know that obese individuals do not receive the correct signals to let them know they are full due excessive eating patterns

8. Intermittent Fasting May Help Prevent Alzheimer’s Disease

Alzheimer’s disease is the world’s most common neurodegenerative disease.There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical.A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity.

In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients.

9. IMPROVES YOUR IMMUNE SYSTEM

Ever noticed that when animals fall sick, they stop eating? Have you ever wondered why this happens?

That’s a natural instinct through which the animals try to reduce the stress on their internal systems and focus their energy on battling the infection.Therefore, next time you fall sick, resist the temptation to look for food and focus on fasting instead.

Fasting does a number of things to your immune system.Remember, we mentioned that fasting triggers the regeneration of old cells within the body.

10. Fasting Helps Clear The Skin And Prevent Acne

Fasting can help clear the skin because with the body temporarily freed from digestion, it’s able to focus its regenerative energies on other systems.

Not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body like liver, kidneys and other parts.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.lifehack.org,www.cleverism.com,www.healthline.com

10 Benefits of Yoga

1.Improves your flexibility

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won’t be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear. That’s no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones.

2. Can Decrease Stress

Yoga is known for its ability to ease stress and promote relaxation.

In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone . One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.

After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression .Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health.

3. It Protects Your Heart

Your yoga instructor is always talking about “opening your heart” for a reason. “Yoga can reduce high blood pressure, bad cholesterol, and stress, all risk factors for heart disease, . And it’s not just the chill factor: Performing savasana is associated with greater improvements in blood pressure compared to simply lying on the couch.

4. Builds muscle strength

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

5. Relieves Anxiety

Many people begin practicing yoga as a way to cope with feelings of anxiety.Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.

At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group .Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.

6. It Makes You Smarter

Twenty minutes of yoga improves the brain’s ability to quickly and accurately process information (even more so than running does), says a study published in the Journal of Physical Activity and Health. “While most exercise gives you a choice to either zone in or zone out, yoga encourages you to return to the present and pay attention. “This mindful awareness has been correlated with structural changes in the brain, including growth in the prefrontal cortex, a brain region associated with executive function, working memory, and attention.”

7. Prevents cartilage and joint breakdown

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

8. Could Reduce Chronic Pain

Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.

In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks.At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting.

9. It Makes Sex So Much Better

While it’s natural to feel sexier as you become stronger and more confident (no matter the exercise), yoga’s sex-enhancing ways go beyond those of other workouts, says ob-gyn Alyssa Dweck, M.D., coauthor of V Is for Vagina. It not only tones your muscles, but it improves your flexibility, increases your core stability, and strengthens your pelvic floor muscles-which translates into a tighter down-there grip and stronger orgasms

10. Betters your bone health

It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward- and Upward-Facing Dog, help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol may help keep calcium in the bones.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.yogajournal.com,www.healthline.com,www.shape.com

HOW TO WEAR LEGGINGS FOR PLUS SIZE WOMEN

The power of wearing good underwear

The power of wearing good underwear is fundamental to looking pulled together and crucial to how to wear leggings for plus size women. Wearing underwear that support your booty and can’t be seen through the material of your pants will be one of those things that only you as the wearer will know about if you get it right. If you don’t get these right, however, it is plain for so many others to see.

2. Paired With A Badass Leather And Boots

If I had to choose one winter uniform, it would be my leather jacket, a pair of thick leggings, and a rugged lace-up boot. The look is effortless, warm, and not quite as outdoorsy as a parka and snow boots. In other words, you can tromp around your snow-covered town in this outfit during the day, and then head out for a few tough girl cocktails at night.

3. THE BEST FABRIC FOR PLUS SIZE

Did it ever happen to you to notice a woman on the street wearing tights as if they were leggings? And trust us when we say that both style-wise and eye-wise for those who see it — there is no bigger offense for any lady than to wear sheer, second skin tights thinking she’s wearing leggings.

The thickness of the leggings is extremely important. With that being said, you must consider their opaqueness and choosing a fabric that does not allow the legs to show through, leaving blotchy patches and creating an unattractive and uneven look to your legs. Nobody needs that! Go for thick materials instead, as the heavy ones will both minimise the appearance of cellulite and prevent the underwear to be visible. Thick fabrics can also give the legs a smooth look.

4. DRAW THE EYE TO ONE PART OF YOUR BODY AT A TIME

When pulling together a plus size outfit based around wearing leggings, remember that to be most flattering and elegant that you need to draw attention to only one of your assets at a time. Any more than that can look slutty. If your leggings are brightly colored, this means that your top half should be more demure. However, if you are wearing a classic black pair, use the opportunity to wear a top that enhances a fantastic bosom or accentuates a small waist.

5. Layered Under A Cozy Sweater Dress

Because of the notion that they “add bulk,” sweater dresses are often thought of as “breaking the rules” when it comes to dressing the plus size body. However, I’ve found that a thick knit dress looks adorable when paired with cozy leggings and a pair of sneakers, “added bulk” be damned. After all, fashion rules are meant to be broken, and as long as you love what you’re wearing, you’re going to look like a million bucks.

6. THE RIGHT SIZE IS ESSENTIAL

Bulges don’t look good on anyone, doesn’t matter what your body shape is. Leggings that are too tight might cut you into the waist, creating a stomach pooch. Muffin top isn’t the loveliest thing, is it?

Remember that tighter fit will not make you look thinner, but on the other hand leggings that are too loose will make you look larger.

To make sure that you buy leggings that fit your body snugly, and look perfectly on you, consider your measurements

7. BE AWARE OF WHAT YOU ARE SHOWING TO THE WORLD

Although incredibly comfortable, flattering and useful, leggings come with one huge drawback – they can create a horrid eyesore at your front in between your groin. This is one of the biggest fashion crimes that anyone can commit, so be extra aware of any unflattering bunching or sagging in places where there shouldn’t be bunching or sagging. To guard against this, wear long plus size tops – flowing or not – that cover the pelvic area as well as your butt.

8. Worn As Pants Under An Overcoat

I’m definitely not one of those people who follows the “don’t wear leggings as pants” rule, and if you’re into the look, I say go for it. However, when it’s cold outside, sometimes leggings simply don’t keep enough breeze off your legs to be comfortable. By pairing them with a billowy wool overcoat, you protect your legs, dress up your leggings, and you get to stay chic and warm while sticking to clothing that provides the utmost comfort.

9. CREATE OUTFIT THAT ALWAYS WORKS

Even though leggings get classified in the casual realm of dressing, it simply doesn’t have to be true. Take a more smart approach and pair them with a crisp button down shirt, sweater and polished formal shoes for a bold overall look that’s more life-affirming than lazy.

You can also take your simple solid leggings up a notch by adding a bold coat or blazer in a fantastic color.

Another cool way to dress up casual leggings is to wear an oversized blouse in a silky fabric, statement jewelry and high heeled sandals. To complete the outfit, add a belt to define the natural waistline. It would be perfect fancy outfit for even a special occasion.

10. FINALLY, IT IS IMPERATIVE TO DRESS ACCORDING TO YOUR BODY SHAPE.

When wearing an item of clothing as revealing as leggings are, dress to you figures silhouette. This means knowing whether you are an apple, rectangle, pear, inverted triangle or hourglass as they all need differing approaches to pulling together a stylish yet flattering look. For instance, tops, t-shirts and tanks that suit an apple shaped lady will not bring out the best in a woman that has a rectangular shaped figure.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.perfectlypriscilla.com,www.bustle.com,www.gearbunch.com

TOP 10 Benefits Of Shapewear

Confidence and Self-Esteem

We believe that every woman is beautiful just as she is—and you should feel sexy and confident no matter what your shape and size! Shapewear can help you look great and enhance your natural features, while helping your clothing fit in a more flattering way, the way it was designed to.

Self-esteem can go a long way in helping anyone succeed in work and in life. Your coworkers, friends and loved ones notice because when you feel more confident and secure in your own skin, you’re giving yourself the respect you deserve. And when you’re respecting yourself, other people are more likely to respect you as well.

2. Improves posture and Abdominal muscles

The elastic nature of shapewear provides compression and encourages you to stand with your back straighter and firmer. The support also alleviates pain, particularly in the lumbar area and the lower back. This helps improve walking and sitting and it also reduces strain on the back especially for those who sit for extended periods.

Women who have given birth love shapewear, it gives them the confidence to wear their pre-pregnancy clothes much sooner, whilst it assists to restore the muscles in the abdominal area. Prolonged use of shapewear help strengthen the abdominal muscles so the internal organs will naturally pull back into their normal position.

3. Instant Slimmer Figure

There is no question that wearing good quality shape wear can help to reduce your physical appearance. Some wearers report achieving inches off their thighs, tummy and backside while others claim they look several pounds lighter and can fit into clothes a size or even two smaller than they would normally be able to.

4.Helps with weight loss

Today’s women are becoming more informed about the benefits of a healthy lifestyle and staying within a healthy weight range.

Apart from your regular workout and proper meal plans, a body shaper helps to motivate you and support your journey to lose weight and stay healthy by:

instantly and comfortably create a better-proportioned figure for you,
encouraging you to adopt a healthier and more poised posture, and
providing your body with the support it needs even when you’re not actively working out and regardless of your current weight.

5. Increased Heat, Better Workouts

One of the things you’ll notice when wearing a compression garment is that it makes you feel warm. In fact, stimulating heat and perspiration is what can make shapewear so effective—especially in waist training.

When you wear compression shapewear during workouts, you’ll stimulate thermal activity in the skin underneath, which will stimulate perspiration and increase the intensity. And a sweaty workout is a good workout (and good reason to choose high-performance activewear that also wicks away sweat).

Waist trainers, shaping leggings and compression tops are all must-haves for your workout attire. They make you look great whether you’re at the gym or taking selfies, and you’ll achieve your most affective workouts.

6. Prolapse of age benefits

Shapewear can aid the body as it undergoes the ageing process; and can support symptoms such as humpback, bosom prolapse, bosom flat, appetite prominent, pail waist, fat buttock, flat hip, bulky leg, turnip leg, etc. Women who suffer from bladder prolapse will certainly benefit from wearing shapewear as it will give the bladder a slight lift and support.

7. Inexpensive

Many shapewear undergarments can be purchased for under $50 depending on brand and actual garment. Smaller items such as lower tummy and backside contouring briefs generally cost less while full body fitting wraps will cost more.

Compared to other weight loss or body toning solutions, shapewear can represent a considerable saving, most especially when compared to cosmetic surgery or high end diet programs.

8. Reduce cellulite visibility

Wearing tight jeans and dresses can be a bold decision for someone who has cellulite and bumps. If you do not want to visit any of the Singapore body sculpting centres for a surgical procedure, then a bodyshaper is ideal for you. As an accessory that assists you in achieving the figure you desire, it will greatly complement your exercise routines and diets.

9. Invisible Beneath Clothes

Thanks to the advanced, micro fibre construction of the Lycra-based fabric that makes up these undergarments, the resulting sheerness of the material makes them virtually invisible beneath clothing. That means you can wear body contouring garments and the only person that needs to know is you!

Imagine the major benefits that this aspect can bring. Especially when you are enjoying a special occasion dressed in a fabulous outfit that you would not have been able to wear without some help.

10. Wide wardrobe choice

Most women love experimenting with different styles of clothing. However, our wardrobe choice may sometimes be limited due to our figure. With a body shaper, you will have lesser to worry about on how a particular clothing design will look on you. If you want to look your best and turn heads in a figure-hugging outfit, a corset top will do wonders for you. If you intend to attend a dinner party in a flowing nude dress, having a bodyshaper as your innerwear will help you can walk with all the confidence you desire.

If you’r looking for workout clothes and shapewear check out our waist shaper and yoga l eggings page.
Sources:www.hourglassangel.com,www.innersecrets.co.za,bodyshapewearforwomen.com,www.delegance.com.sg