How to improve your posture

STEP 1: CHECK YOURSELF
you should constantly check yourself in the mirror, when looking in the mirror you should be able to do is draw an imaginary straight line from your earlobe to your hip to your knee and the center of your ankle. Sitting down? With your feet flat on the floor, push your butt back to the end of the chair so your back is completely supported and your weight's is equal on both hips. Then push your shoulders back to take the strain off of your neck muscles.

STEP 2: KNOW THE SYMPTOMS
If you don't work at proper posture, chances are, you'll start to suffer from aches and stiffness that could have you dealing with chronic pain management down the road.Bad posture can leave you with headaches, fatigue and tight back and neck muscles. Most people feel the symptoms of poor posture in the muscles around the base of the neck and near the shoulder blades. If you don't learn how to improve posture, you could find yourself in trouble in the future.

STEP 3: TAKE ACTION
One of the best ways to keep proper posture is to avoid sitting or standing in one position for too long. If you work at a desk all day, get up and move around every half hour. Another tip on how to improve posture: Work your core. Sure, crunches and cardio are great for your abs, but it's also important to strengthen muscles in the back to achieve and/or maintain proper posture.

STEP 4: TALK TO A PRO
If you find yourself dealing with chronic pain management due to poor posture dont deal with it alone.. A chiropractor can assess your injuries and realign your back if necessary. He or she can also point out of you have any predispositions to bad posture that could cause you back pain, such as having one leg longer than the other or spinal problems. Body changes such as weight gain or loss and pregnancy can also take a toll on your musculoskeletal system, which a doctor can help you with.

Loose those love handles

1. Obey A nutritious Diet

During on diet, you have to minimize the sugars but add to your intake of protein. similarly, do not disregard to take vitamin and mineral supplements to keep up the normal, rhythmic functions of your body.

2. Loosen The Calories

one more clue on how to remove Love handles is to get on a regular aerobic routine to pair a nutritious program. The rate of the form's fat accumulation will stay elevated as in contrast to the rate of fat-decreasing if you do not employ in physically demanding events. working your form will speed up its fat-decreasing rate.

3. reduce The Sodium Intake

The retention of water in the body Love handles appear broader, rounded,and flabby. Water really accounts for greater than 50 % of the existence of Love handles. Water maintenance is due by big amount of salt in the form; thus, if you like to uplift your character, you can start by lessening your intake of salt.

4. Perform Yoga Positions

The neweststudies on how to reduce Love handles contain inhaling and muscle tensing. Breathing has ever since considered to have optimistic results on the mind and form, one of which includes shaping Love handles. similarly, tensing the muscles have the same effects on the structure. two of these actions are present in Yoga, the newest fitness fad that is stated to have affirmative resulton people, both physiological and psychological.

Fish and omega 3

Fish is a good source of protein and it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids.

Omega-3 fatty acids help the heart of healthy people, and those at high risk or who have cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure. Salmon is loaded with omega-3 and very quick and easy to cook. add some omega-3 into your diet for a healthier you.

20 tips to help relieve stress

1. Prepare for tomorrow .
2. Always have healthy snacks on you
3. Try to repeat activities
4. Wash your hands correctly; when under stress your more prone to cold viruses or other germs
5. Listen to music
6. Use the ATM once; limiting your case is a easy way to help monitor bad habits
7. Go to the pool; being in the water realizing helps lower stress hormone level.
8. Give your thumbs a rest; put your phone away and stop stressing about who always needs you or to always be on call. put it away and relax.
9. remember a previous successful event or thing you did
10. Do yoga in pj's
11. Worry about one thing at a time; stressing over an overload of things is just going to cause more stress
12. Focus on your sences ; this can make a big difference in your emotional and physical self
13. Express what your worrying about
14. Always give your workouts your all; working out is the biggest stress reliever
15. get a message
16. Speak in a stress-free way
17. Dont be too serious; having a sense of humor can lighten the atmosphere and help relax you
18. Take time to be alone at one point of your day
19. Take note of a good thing that happened that day
20. take in the stress and than release it; the biggest part is realizing it and doing something about it

Stairmaster

Exercising on the StairMaster provides both cardiovascular and muscular conditioning. The StairMaster increases one's heart rate and speeds up the oxygen uptake of the working muscles. If performed on a regularly the StairMaster decreases the time it takes for oxygen rich blood to reach the working muscles improving one's cardiovascular endurance. The StairMaster provides resistance for the glutes, hamstrings, quadriceps, and calves enabling one to sculpt and lean out the lower part of her body. Combining both cardio and resistance training, makes the StairMaster an efficient workout. The StairMaster increases the number of mitochondria within the body's cells which is necessary for aerobic energy production and controlling fat burning at rest. The StairMaster is a natural, easy, low impact activity which is gentle on the knees, ankles, and back. The StairMaster provides a safe and intense workout for both the beginner and fitness enthusiast through the variety of workout programs featured on the exercise machine. I do the stair master at least three times a week up to 30 minutes, I sweat so much and love every minute of it.

Lutz

Lutz is a low fat little treat I love to splurge on occasionally. At lutz they serve frozen yogurt in a few flavors with many toppings. i usually stick to the most healthy toppings like strawberries, banana and kiwi . They have toppings such as raseberrys, pineapple, strawberry, kiwi, blackberry, mango, banana , pistachip, honey bunches, granola, almond ,cashew, captain crunch, mochi, fruity pebbles, mini orea, sprinkles choclate chips,M&Ms , and gummy bears.The ingredients consist of nonfat 100% lactose free milk, non fat plain yogurt with live active cultures, skimmed milk powder, dextrose, citric acid, natural flavors, sugar, natural food starch, sodium citrate, skimmed yogurt powder, guar gum, carrageenan, pectin, probiotic strains.

1/2 a cup contains 80 calories, 0 fat , 45mg of sodium, 17g carbohydrate, 15g of sugars, and 4g of protein

For something this tasty its pretty good health wise.

Learn to love lifting

Lifting weights is something you either love or dread and refuse to do.I personally love it and feel amazing after, but there's some days where i'm just really not in the mood and these few tips really inspired me to get up and hit the gym hard. my favorite tip was tip 4, I thought a reward for all your hard work was a great inspiration.

1. BE A CALENDAR GIRL:
Circle weddings, vacations, or any date on which you know you'll want to show off a toned body, says celebrity trainer Seven Boggs. Then mark at least two days each week when you'll lift to prepare for the event.

2. ALARM YOURSELF:
Set your cell phone to text you a reminder on strength-training days, Boggs suggests. For visual encouragement, change your screen's background to an inspiring image, like an athlete whose body you admire.

3. GRIN AND BARE IT:
"Wear shorts and racer-back tops on days you lift," says Boggs. "You'll pay more attention to your form—and even crank out extra reps—if you can see the areas you're targeting."

4. PUT A COUPLE BUCKS IN A JAR:
Do it every time you hit the weights. "After a few months of regular workouts, you'll have enough cash to buy yourself a reward, like a smaller pair of jeans!"

5. CREATE A VISUAL CUE:
"Once you notice definition, have a friend snap a photo of you in a flattering outfit and make it your Facebook profile picture," says Boggs. You'll show off your success and be inspired to stick with your routine every time you sign in.

6. MIX IT UP:
Don't let your routine become routine.

Should you cut out sugar?

Sugar gets absorbed quick .It gives you a brief burst of energy, quickly followed by a crash that leaves you feeling tired, cranky, and hungry . Sugary snacks are not loaded with antioxidants, vitamins, minerals, and fiber. These nutrients not only have energy and keep you healthy, but they also give off glowing skin, beautiful hair, and way less of a bulging bloated belly.
If you spend more than a hundred calories each day on sugary snacks, you're eating too much of it. Taking a break from sugar can help you feel better right away, boost the quality of your diet, and even help you loose some weight

Nike Free Run 7.0

For valentines day my boyfriend bought me a pair of Nike Free Run 7.0 sneakers. I run almost everyday and the shoes I used to have weighted me down. These new Nike shoes are as light as a feather and make me want to run forever. I cant picture running without my Nike Free Run's , and it looks like im not the only one. Heres some reviews.



We Say: The Free is not designed for everyday running; rather, it was built as a training tool to help strengthen your foot. That said, Nike made this version more stable by both removing some of the segmentation from the midsole and flaring it for a wider base of support. Thanks to the deep forefoot grooves, our lab tests found the shoe to be the most flexible in this guide. We recommend the Free for runners with normal to flat arches who want to strengthen their feet by doing strides on grass or by walking around the house in a superflexible shoe.


5 stars
Very lightweight and worth the money. the shoe is very breathable and creats the feeling of running barefoot without the pain of stepping on rocks..
Report Abuse Submitted by: ike, seattle WA,

why local foods are better for you

With it being earth day and all i thought this blog was quite useful. Organic foods are generally healthier for the planet except when they're shipped miles away from where they came from. The best way to eat , save the earth,and get better tasting food in the process is to look locally.

The rule is to look for foods grown within 100 miles of you or less. If you can lessen the distance your fruits and veggies have to travel, then you're increasing jobs, protecting the environment (less travel means less carbon emissions), and helping the community. When you eat local food you're not only helping the environment but are helping your diet as well .

local farmers pick their produce when it is just ripe, making sure that you get the best food possible. Also nobody's growing local junk food so relying on local organic food helps get unhealthy snack foods out of your diet.

Quick tips

i found this article on Shape. com about Allison Sweeneys 10 health tips and i found out that its the simplest little healthy changes that can really make all the difference. Heres what she says!

1. MAKE ONE MEAL
"To save time—and my sanity—I prepare just one dinner each night, and everyone is expected to eat it."
2. KEEP VEGGIES WITHIN REACH
"If you clean them, cut them up, and put them in a bowl, they'll get eaten. Right now my son, Ben, is loving red bell peppers and sugar snap peas."
3. INTRODUCE NEW FLAVORS
"I'll sprinkle cinnamon on the kids' oatmeal and mix fresh mint in with their cooked carrots. Someone once told me kids need to taste a food 10 times before their palate really opens up to it. I've found that fact to be very helpful!"
4. OPT FOR COMPLEX CARBS
"They hold you over far longer than refined carbs, like bagels. That's why I start the day with a bowl of oatmeal."
5. GET GRILLING
"It's a tasty, lowfat way to cook, and it minimizes cleanup in the kitchen. My husband, Dave, and I are the perfect tag team—I prepare the food, and he barbecues it. We keep it simple: marinated chicken breasts, turkey burgers, or veggie and lean beef kebobs."
6. OFFER OPTIONS
"I'll ask Ben if he wants beans or broccoli, whole-wheat pasta or brown rice. When kids are part of the decision-making process, they're more likely to eat what's on their plate."
7. DOWNSIZE GOODIES
"Baking is soothing for me—and it's something my son and I like to do together. But having those treats around can be dangerous. So I'll make mini banana muffins or a small loaf of zucchini bread."
8. KNOW YOUR WEAKNESSES
"I lose sight of my diet when I'm around savory snacks, like tortilla chips, so I don't keep them in the house."
9. READ LABELS
"While working on The Biggest Loser, I learned how misleading packaging info can be, especially when it comes to serving sizes. One 'personal pizza' we found actually serves eight!"
10. SPLURGE ON THE REAL THING
"I'd rather have one small bite of something I'm craving than a fat- and sugarfree version of it. My best friend gave me an ice cream maker, so I can whip up a thick, creamy dessert and be satisfied with just a spoonful or two."
More Celebrity Diet Tips: How Cheryl Burke Stays Healthy on the Go

What are Carbohydrates

Carbohydrates are found in a wide variety of foods such as bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common forms are sugars, fibers, and starches.
The component of every carbohydrate is a sugar molecule, a mix of carbon, hydrogen, and oxygen. Starches and fibers are in these sugar molecules. Some contain hundreds of sugars.

Carbohydrates were once grouped into two main categories.
Simple carbohydrates included sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose).

Complex carbohydrates included everything made of three or more linked sugars. Complex carbohydrates were thought to be the healthiest to eat, while simple carbohydrates weren't so great .The digestive system handles all carbohydrates in much the same way,it breaks them down into single sugar molecules, since these are small enough to cross into the bloodstream. It also turns most digestible carbohydrates into glucose , because cells are designed to use this as a energy source Fiber is an exception. It is put together in ways that can't be broken down into sugar molecules, and so it passes through the body undigested. Fiber comes in two varieties: soluble fiber dissolves in water, while insoluble fiber does not. Neither type nourishes the body, they are healthy in many ways. Soluble fiber sticks to fatty substances in the intestines and carries them out as a waste, which lowers low-density lipoprotein (LDL, or bad cholesterol). It also helps regulate the body's use of sugars, which helps to keep hunger and blood sugar in check.

Don't be misled by diets that make comments on the dangers of carbohydrates. Carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

Healthy Cookies

Cookies are something we all love but we cant always eat at our health's expense. I found a recipe for a healthy cookie cooked with almond flour. It's high in protein, fiber, magnesium, calcium, and iron and has a rich, buttery flavor and smooth texture. Heres the recipe.

Ingredients
1 1/4 cups blanched almond flour
1/8 teaspoon sea salt
1/4 teaspoon baking soda
1/4 cup grapeseed or canola oil
2 tablespoons light agave nectar
1 teaspoon vanilla extract
1 tablespoon chopped rosemary
1/2 cup chopped walnuts
Directions
Preheat oven to 350°F and line 2 large baking sheets with parchment paper. In a large bowl combine almond flour, salt and baking soda. In a smaller bowl whisk together oil, agave, and vanilla. Stir wet ingredients into the almond flour mixture until thoroughly combined, then gently fold in the rosemary and walnuts.
Spoon dough one tablespoon at a time onto prepared baking sheets. Place sheets in the oven and bake for 6 to 7 minutes until lightly golden. Cool on baking sheets before serving.

How to get cut

Many guys have been spending hours and hours at the gym trying to get ''swole'' , and girls spedn forever just trying to get skinny. The real attractive phsyic is being cut. Ways to achieve the lean cut body is very simple. Guys have tendency to eat everything they see in hoped of adding muscle but really all this does is add mass. A greater amount of this will be body fat which will bring you further away from your lean body. Cardio is an essential componet in sliming down and getting cut aswell. When working out people have tendency to take long rest period between sets. This is the complete opposite of what you should do you want to rest to long because less rest speeds up your metabolism which increases your lean cut body. Supersets are a great way to blast calories and get cut. A super set is when you work various muscle groups in one set. Since the muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session. Just by changing these simple things in your workout and eating habits you will see your body transform into a lean cut fighting machine!

Dance the weight off

Dancing can be a great fun way to blast calories and burn the acess weight that you jus cant get rid off. Dances such as salsa, hip hop, samba, and ballet will do the trick. When doing all these forms of dance you not only exercise your cardio alot but it targets certain muscles tremendously. For example when doing ballet you work out your calves and quads tremendouly. When doing the samba you really work your abs. When doing the swin you target your hamtring, and when dancing salsa you work your oblecs. Dancing is not a workout you dred and drag yourself to the gym for. You can make it a social workout with friends and really have fun. Go to your nearest gym or dance studio and get in clast to blast those calories.Good luck!

dential health

Dential Health is something that sounds quite boring to most of us. Many of us dont pay good attention to our dential health but we really should, considering we have them our whole life. Over the years many have formed bad habits and its time to break them. The first step to breaking them is to relize them . 1. Brushing to hard 2. forgeting to floss 3. drinking lots of soda 4. foods that stain such as ( coffes, teas colas, maranara sause, and soy sause) 5. using your teeth as tools 6. ignoring problems 7. avoiding the dentist 8. ignoring your lips . Many of these problems lead to gum diseasue, stained teeth, excess bacteria, bad breath , cracked lips, damage fillings , decay , gingivitis etc. knowing that you only get one set of teeth your whole life i would not want to ruin them. Take care of your dential heath and stay away from these bad habits.

Good lean protein

Lean protein is an important part of any healthy diet and can also help contribute to your weight loss goals. Lean protein can supply you with a feeling of fullness and helps prevent one from overeating. Heres some good lean proteins.

* Fish

Fish is one of the healthiest lean proteins. Fish is lower in saturated fat than chicken or beef. Fish such as salmon contains high amounts of omega-3 fatty acids which is the good fat.

* Chicken and Turkey

Poultry is a good source of protein. Choosing white meat chicken and turkey as much as possible is lowest in calories as opposed to dark meat.

*Beef

If your looking to keep beef as a part of your diet heres the smartest way to do it. Pick cuts with the words ''round'' or ''loin'' in the name. Cut off any visible fat before you cook it . When picking your beef look for ''lean'' or ''extra lean'' on the label.

*Eggs

Eggs are most definetly a part of a healthy diet. Eggs provide around five grams of protein per serving. Eggs are easy to prepare, and can be used in many different dishes. If concerned about cholesterol ,just use fewer yolks.

*Low-Fat Dairy

low-fat dairy products are a good lean protein because a lot of saturated fat has been taken out. they provide vitamin D and calcium. low fat cheese, milk and yogurt are staples of a healthy diet .

*Beans, Peas and Lentils

Beans peas and lentils and a good source of lean protein. they provide plenty of fiber, which a lot of us need more of in our diet. the fiber helps you feel fuller for longer.

vitamin C

Vitamin C is something that we all need. Many of us dont get enough and I think we should all really consider changing that. Vitamin C is appealing to your health for many reasons. Vitamin C can prevent wrinkles, protect your health, help fight cancer, boost brain power, and help conserve eye sight.

An October 2007 study published in the american journal of clinical nutrion found that people who ate foods rich in vitamin C had fewer wrinkles and less age-related dry skin than those whose diets contained only small amounts of the vitamin C helped form collagen , which smooths fine lines and wrinkles. When finnish researchers looked at studies involving nearly 300,000 people over 10 years , they found that taking more than 700 milligrams of C suppliments daily reduced the risk of cardiovascular disease by 25 percent. A diet full of vitamin C rich fruits and vegetables isn't just good for your heart, it may also lower your risk of bladder, esophagus, stomach, and lunch cancers. Pairing vitamins C and E is smart for another reason, it may reduce your Alzheimer's risks by as much as 64 percent. Vitamin C can prevent the need for reading glasses around age 45. Anti-oxidants, including vitamin C, helps prevent one of the leading causes of blindness. I never realized how essential vitamin C was . More vitamin C for me from now on for sure!

Speeding up your metabolism

Heres a few tips to help you speed up your metabolism.

#1. Eat specific foods. spices can help to speed up your metabolism by creating a thermodynamic burn that can last a few hours after you eat.

#2. Time your meals. The majority of your calories should be earlier in the day. Your meals should have less total calories as the day goes on. Try to eat little or nothing at all after your evening meal. Don't skip any meals. You should be eating 4 - 6 meals each day.

#3. Make sure you eat enough. One of the biggest mistakes people make when trying to lose weight is they don't eat enough.

If you don't consume the proper amount of calories you will send your body into what is known as a survival mode. This happens when your body does not have enough calories, so it conserves energy to prepare for possible starvation.

#4. Increase your daily activities. To avoid fat storage and to loose any extra weight that you might be carrying you must increase your daily activities.

these activites needs to include weight training and cardio training. The more calories you burn, the faster you will lose weight. An increase in lean muscle mass results in a dramatic increase in fat burning.

#5. Do weight lifting before doing any cardiovascular work. The only exception is to do 5 - 10 minutes of cardio before your weight training in order to warm up your muscles.

#6. Change up your exercise routine on a regular basis. You should change some aspect of your workout every 2 - 3 weeks. This can be the number of reps or sets per exercise. The exercise order you do and the exercises .

#7. Meal combinations. Always eat protein / carbohydrate meals earlier in the day. Eat protein fat combination meals (meaning little to no carbohydrates) in the late afternoon and evening.

Theres seven quick tips to help you speed up your metabolism. If you stick to these tricks you will be dropping pounds in no time.

Antioxidants

ANTIOXIDANTS

Antioxidants play a key role in protecting your body and help in building a strong immune system. Keep these antioxidant fruits and vegetables around to maintain a healthy diet and avoid getting sick this winter.

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Antioxidant Fruits

• Apricots
• Apples
• Berries
• Grapes
• Pomegranate
• Oranges
• Grapefruit
• Cantaloupe
• Kiwi
• Mangoes
• Bananas
• Peaches
• Plums
• Nectarines
• Tomatoes
• Watermelon
• Raisins

Antioxidant Vegetables

• Artichokes
• Asparagus
• Beets
• Broccoli
• Carrots
• Corn
• Green Peppers
• Kale
• Red Cabbage
• Sweet Potatoes

Mayonnaise

Im a fan of mayo, I put it on my sandwiches and love it in my tuna. Ive heard its not good for you but I wanted to find out exactly why.These are just some of the negative effects of mayonnaise. Im definetly going to consider picking up mayo next time.

• severe weight gain
• bone frailty
• cranial disfuntions
• clogging of arteries
• formation of “potbelly” to carry excess fat
• headaches
• stretching of the stomach
• oily hair
• oily skin
• sweating more easily from little activity
• increase risk of heart disease
• increase risk of diabetes

Sauna Vs. Steam Room

Both saunas and steam rooms are considered to be hot baths, but which is better?

Saunas have very low humidity which can make them much hotter than steam rooms. Saunas are usually between 80 degrees Celsius and 100 degrees Celsius. Saunas are safe because dry heat is used. A steam room is usually about 40 degrees Celsius. If the steam room reaches any degrees hotter than 40 degrees Celsius its capable of scalding your skin. Saunas are heated with stones placed on a steamer vs. steam rooms that are heated by a steam generator. Both saunas and steam rooms have therapeutic benefits. Steam rooms tend to feel hotter because your sweat doesn't evaporate and carry away heat. If you have respiratory problems like sinus congestion or asthma you might like the moist heat of the steam room. Steam rooms are very effective against bronchitis, allergies, and sinusitis. A downside of the steam room is that it can be a breeding ground for germs and bacteria because of the warm heat. If the steam room is properly cleaned this wont be of much concern. Both saunas and steam rooms have there pros and cons id suggest trying them both out and deciding which you like best!

15 Health must haves

I found this article on shape and I found it to be very interesting . 15 healthy foods to keep in your kitchen at all times. These foods are not only the typical '' healthy'' foods but they give you optimum nutrition. Heres the list!

1. Yogurt

2.Wild salmon

3. Egg whites

4.leafy greens

5.blueberrys

6.almonds

7.black beans

8.apples

9.tomatoes

10.orange juice

11.sweet potatoes

12.wheat germ

13.pomegranete

14. hot pepers

15.oatmeal

check out this link for specifics on each food type and why it brings so much to your health.

http://www.shape.com/healthy_eating/nutrition_101/foods_healthiest/p/page/1

Why drink water?

Why drink water? Many wonder this and ask themselves. I have 9 great reasons why you should drink water everyday.

1. Weight loss

2. Heart Healthy

3.Energy

4. Headache cure

5. Healthy skin

6. Digestive problems

7. Cleansing

8. Cancer risk

9. Better exercise

Water is a big component in weight loss. Most of the time when we think were hungry we're just thirsty. Water has no sugar and no calories making it a much better choice than soda or juice. Water also can lower your risk of heart attack on may 1, 2002 american journal of epidemiology found that those who drank more than five glasses of water a day were 41% less likely to die from a heart attack during the study rather than those who drank less than two glasses. Water also gives you energy, being dehydrated can leave you with no energy and make you feel tired. Drinking a lot of water can prevent head aces. Half the cause of headaches is dehydration. Drinking water is also good for your skin. After drinking a lot of water your skin glows and can clear up. Stomach aches are a problem we all get and drinking water can cure this. By drinking water it clears up our digestive system. Water can also clear out all toxins and waste products.Last drinking a lot of water helps make your workout more productive. When dehydrated its harder to workout and lift weights. If you drink water your workout will be much more productive and you will be full of energy.

Bender Ball

I came across this workout ball one day as i was watching tv and I became so interested. This little ball allows you to work and sculpt your abs in ways you cant when doing regular crunches on the floor. The positioning of the bender ball allows you to not only do sit ups for ward but it gives you backward motion as well. The bender ball gives you range that your abs crave to get to their full potential. The ball allows you to create isolation , targets certain muscles and creates stability. The bender ball is 48 % more affective than regular crunches. They recetley got one at my gym and i was very happy. Ive been using it quite often and the results i recieve have made me want more and more. The next two days after I work with the bender ball I cannot move my core I am so sore. Its a great feeling and ensures me that the bender ball is very effective. I suggest all of you check out the bender ball.