Category : Gym

How Can Gym Equipment Help Me Get Into Shape

What do you need to do before starting to use gym equipment?

Before undertaking any new physical activity it is important that you get a full health check. Most gyms provide this free of charge to members, but if you are exercising elsewhere you may want to consult your doctor.

Good health checks consist of a PAR-Q (Physical Activity Readiness Questionnaire), where you will be asked questions about your and your family’s medical history. You will also be asked to have your blood pressure checked. This is just to make sure you can exercise safely and at what level.

If you are going to use any gym equipment make sure you know how to use it. Most pieces of cardiovascular equipment are self explanatory, however if you are going to use a treadmill make sure you know how to stop it before you get on!

Although I much prefer free weights, resistance machines are often a very useful tool for some people; again make sure you know how to use each machine before you start. Every make and model are different; if in doubt ask a qualified trainer or instructor.

I recommend consulting an experienced trainer before you start using any free weights. This may cost you some money and take a little time, but the results will be worth it!

Talk us through the main machines.

EXERCISE BIKE

Exercise bikes come in all sorts of shapes and sizes and are very easy to use (just get on and pedal).
As well as training the heart and lungs you will also use your legs.
Because there is no weight-bearing they are safe to use by almost anyone, even people recovering from injury or starting a training programme for the first time.
Make sure the saddle is at the right height for you to get the most out of this machine (consult your trainer).

TREADMILL

If it’s cold and wet outside you can use a treadmill, otherwise try sampling the great outdoors by going for a run in fresh air! Just like the exercise bike they also train your legs as well as your heart and lungs.
Learn how to walk properly on a treadmill; look forward and don’t hold on! I’ve lost count of the times I’ve seen people trotting along (usually at full incline) holding on and I ask myself the question: what exactly do you think that’s doing?
As I mentioned before make sure you know how to stop the treadmill before you get on it, there’s nothing worse than needing to stop and you don’t know how!

ROWER

Indoor rowers are my favourite machines, basically because they are the most functional. As well as your cardiovascular system they train pretty much every muscle in your body; arms, trunk and legs.
However most people row with poor technique, which puts too much strain through the lower back.
It is well worth consulting a good trainer to get some instruction on how to use rowing machines (ask if they have the Concept 2 Rowing Instructor’s Qualification), or consult the Concept 2 website for tips on technique and training.

ELLIPTICAL TRAINER (or Cross Trainer)

These are a cross between exercise bikes and treadmills, basically you cycle standing up (mimicking the action of a cross-county skier).
They place more of an emphasis on the arms as well as the legs and cardiovascular system.
Elliptical trainers are good for almost anyone and are relatively versatile, you just need an imagination to think up some exciting routines!
When using a cross trainer try to stand straight up; don’t lean too far forward or too far back, other than that they are simple to use.

Are machines better than free weights?

As mentioned above and in my previous article on basic gym work, I recommend using free weights rather than resistance machines; they are much more functional and versatile.

The down side with free weights is it is a lot easier to injure yourself (or even worse – someone else) if you don’t know what you are doing. The first rule of any training programme is start light and build up; don’t be pressured by anyone else into lifting a weight that is heavier than you think you can manage.

It’s funny but around 80% of injuries using free weights do not occur when the exerciser is in the middle of a set, rather when they are picking the weight up or putting it back down when they have finished. Always make sure you lift weights up and place them down with good technique, that is; keep a tight back and bend at the knees!

What about warming up?

When starting any session it is vital that you warm up thoroughly before you start. Begin by doing some light cardio work to increase the heart rate and body temperature. After about 5 minutes of that begin some mobility movements (such as arm circles or trunk twists) and then progress into a stretching routine.

Modern research suggests that it is wise to do a dynamic stretching routine prior to exercising rather than traditional static stretching (which should be done after exercise) as this leads into improved performance.

If you are lifting weights then do some light reps before doing anything full on!

Do you need to warm down?

After training it is wise to cool down to minimise DOMS (Delayed Onset Muscle Soreness), which is the stiffness and soreness you feel for a couple of days after your session. When you exercise chemical reactions occur in your muscle cells (this is how we move) and the more intense the exercise the more intense the chemical reactions! These reactions produce waste products and it is thought these account for much of the DOMS effect!

In order to minimise this do about 5 more minutes of light cardiovascular work followed by a good stretching routine. If you have time go for a sauna or Jacuzzi and contract this with a cold bath or shower. This contrast (hot and cold) makes your blood vessels relax and then contract causing a flushing effect to get rid of the waste products. If you do feel stiff the next day, try to move as much as possible, you probably won’t feel like it but it will help!

How long should I work-out for?

There is no set time that you should work for; it completely depends on your lifestyle and training goals, but the American College of Sports Medicine (ACSM) recommend exercising for 20 minutes three times a week for general health. My sessions normally last between 45 minutes to an hour depending on what I am doing.

Is it worth buying home gym equipment?

With the large amount of gyms nowadays and with membership prices falling all the time there is no real need to buy your own equipment; however if you don’t want to go to a commercial gym then I would recommend buying (or even cheaper… making) equipment that is as versatile as possible.

What is the point of buying a chest press machine, when all you can do with it is chest press? You could fill a bag with sand and do sandbag bench press and about a thousand other exercises!

There are also many, many exercises you can do with little more than your own bodyweight. All you need is some imagination.


Rich Homeless People Are Taking Over America – Will You Be One Of Them

What In The World?

A new innovation for the new rich – to live in a fashion never lived before – living simple and striking it rich – cappuccino, anyone.

Why Would I Want To Be Homeless?

Simply put, because being homeless is awesome. You can pick up just like that – free of ties – and go. At any moment you can pick up and move everything you have to a whole new area of the world – you can eat at the finest restaurants, swim in the most beautiful oceans, hike the most magnificent trails, and do everything else that’s glorious.

In the past, homelessness was associated with lack, poverty, and sickness, but times have changed. The internet, technology, and innovations in shipping create an opportunity to run a business in any part of the world – while you are in any other area of the world. It is now possible to do, as the movie says:

Live Free Or Die Hard – The Freedom Of The Homeless Awaits:

So, being homeless, rich, and free, I thought I would show you the most important rules to square away before you venture out into the anti-society that has long awaited you.

Rule 1: Get a Van (sleeping in a tent gets old fast, and buses aren’t the funnest) – Have you ever realized that you can fit a full Queen sized bed in the average Cargo Van? Rule #1 of Homeless-Abundance: Live the life, in style… Plus, if you ever want to move out of country, you can acquire a suitable new home (a.k.a. ‘van’) almost immediately in any area of the world. If you want to be popular and ‘Go Green’ you can get a diesel and do a ‘Ninja Upgrade’ and it will run on vegetable oil… No one will ever know, your on your way to homeless abundance.

Rule 2: Get a Gym Membership… or Stay in the Tropics. Let’s face it, most homeless people smell. The reason they smell is because they don’t shower. The smelly problem has a simple solution: Gold’s Gym. Some of the better gyms have places you can go all over the states, and even some out of country. If you live in Hawaii like me, you can shower at the beaches, although it’s a bit cold… Consider it the Rich Homeless man’s rent.

Rule 3: Be a Ninja. Let’s face it, you’re slightly more likely to get in fights if you’re homeless than if you’re not, so be prepared. The good thing is, most areas of the world have a good kung fu school, or if you’re into the Japanese – you could always study Ninjitsu. The world needs more Rich Homeless Ninjas.

Rule 4: Start a Mobile Business(NOT mobile phones, as in – it goes where you go). With the internet, the sky’s the limit. I operate a business I started for under $500 that ships products and has distributors all over the USA, and I can do it from anywhere that has a phone and the internet… Being homeless is totally sweet, if you’re rich. The world becomes your oyster as you operate your secret ‘Ninja’ transactions from your new mobile-office, more commonly known as ‘Starbucks’. Have you ever gone on a Ninja sneak mission? I have. That’s because I’m homeless. (Not to mention rich.)

So there you have it. The four cardinal rules of the new ‘Homeless Rich.’ I’ll see you at the finest restaurants, swim with you at the most pristine beaches, and laugh as you go back to work, because I live where I am, free.

Life, as they say, is fabulous.


Commercial Gym Equipment How To Tell Good Deals From The Hype

While the benefits of exercise are well documented, beware the hype when it comes to commercial gym equipment. Working out will get you in shape, but there is no easy fix. You’ve got to sweat. When advertisers claim their equipment performs miracles, realize it’s up to you to make the magic happen. Exercise requires sweat, so be realistic. Here are a few things to consider when evaluating the claims of commercial gym equipment.

Don’t Take It Too Easy

Always read the performance claims of commercial gym equipment very carefully. Beware of any maker that claims the equipment will effortlessly burn away calories or provide effortless results. If exercise was effortless, the whole world would be ripped like wrestlers. There is no such thing as a lazy workout.

Watch the Spot Reduce

Some commercial gym equipment will claim to reduce a certain part of your body such as that third tire gut. Toning and losing weight in one part of the body requires a workout of the entire body. Weight depends on the number of calories you eat and burn every day. Eat less, burn more, and you’ll lose weight. No piece of fitness equipment will legitimately target one particular area of your body. It’s best to just concentrate on all your gut at once.

Read the Fine Print

The advertized results of the gym equipment are often based on the use of more than just the machine. It’s often taking diet and other exercises into account. Also realize that not everyone will have the same reactions. Jared lost weight because he went on a diet, not because he ate at Subway. Diet and exercise are your tickets to losing weight, but everyone is different and therefore experiences different results.

Questions to Consider

How well will the equipment help you meet your goals? If you want strength, flexibility or endurance, choose commercial gym equipment that targets these areas.

Will you stick to the program? No fitness equipment is worth taking out of the box if you aren’t going to use it. Be prepared to follow through with the program. Owning your own equipment can be a great motivator, but it’s up to you to get the workout.

Do Your Homework

Commercial gym equipment is an investment that should be made carefully. Read reviews online and in fitness magazines. Find out what works well and what’s just hype. Consumer reviews can be your best resource, as it’s the low down from people who aren’t trying to sell you something.

Look into any warranties or guarantees. Check into return policies. A “30-day money back guaranty” isn’t all it’s cracked up to be if you get stuck with the shipping fees.

Research their customer service. Try getting somebody on the phone. If you can’t talk to anybody before you buy it, they’ll probably be nobody to complain to once you’ve realized you’ve been stuck with junk.

Owning personal commercial gym equipment can be a great motivator to get in shape, but it’s important to choose the right kind for you. Avoid sales hype and do your research. If it sounds too good to be real, you’re probably dreaming.


Colon Cleansing Is A Very Good Way Of Cleaning Your Stomach And Fat Loss

People adopt different methods to shed that stubborn extra fat they have amassed. Some join gym and other fitness centers while some appoint personal fitness instructors at home. Some start running and swimming regularly. However, very few people try and reach to the root cause of the problem of overweight.

Colon cleansing is a very good way of cleaning your stomach and making the digestive system function in the most proper way. You might get a shock of your life when you hear the fact that there are cases where in about 30 pounds of waste has been excreted from a human body after a colon cleansing program.

Facts about digestive cleansing weight loss system:

We know that our bodies store fat when we consume too many calories, and it burns this stored fat for energy when we decrease our caloric intake. However, poisons in environment, chemical toxins (flavorings, artificial colors, preservatives, MSG and pesticides) in our food, lead and chlorine in water, and other, as well as parasites that can lodge themselves in our digestive systems, all contribute a significant role in our weight gain and in our difficulty to lose weight and keep it off. Cleansing of the colon means cleaning all the waste and the toxic that must have got accumulated on the walls of your intestine. This has been documented and scientifically proven by health & wellness experts all over the world.

One of the ways the liver deals with impurities or toxins entering your body is to increase body fat to engulf these impurities and protect the vital organs and systems of your body from this destructive influence. The reason many diets are not successful for long-term weight loss is because they don’t address the need to cleanse the body of toxins.

When you lose, excess fat dissolves and the toxins that were trapped inside your fat cells are released into your bloodstream and circulated throughout your body-usually causing headaches, fatigue, aches, pain, dizziness, moodiness, and other symptoms. Some of these toxins are naturally excreted through the bowels, kidneys, and the pores of your skin. But without a cleansing regimen, the body is unable to remove all of these toxins, so it begins working diligently to once again, lock them away inside of “new fat tissue”. This is why people tend to regain weight so easily after most diets and exercises.

The body also attempts to defend itself from intruding toxins by wrapping the toxins in a wall of mucus within the digestive system in order to lessen the damaging effects, but over time this internal waste can reach a point of critical mass causing it to slowly rob you of your health, strength, and energy. The heavy mucus coating in the colon thickens and becomes a host for putrefaction. Parasites breed there, and the blood capillaries to the colon begin to pick up the toxins, poisons and noxious debris as it seeps through the bowel wall and into the bloodstream (this is often referred to as Leaky Gut Syndrome). At this point, all tissues and organs of your body are taking on toxins… and you’ve moved way past weight loss problems, to deteriorating health.

These unhealthy parasites and mucoid plaque block the bodies natural ability to absorb vitamins, minerals and other nutrients properly. They also posion your body by letting of toxic chemicals directly in your blood stream on a daily basis. It would be wise to seriously consider incorporating an effective but gentle colon cleansing diet program into your overall weight loss plan. The reason is that if you’re actually infested with internal worms and parasites, than there’s little that you can do in order to lose weight which will actually work until you become clean.

Colon cleansing can be done in a variety of different ways. As with any kind of health related practice, natural is not the only way to gobut the preferred way. One simple and natural way to start your colon cleansing program is to drink room temperature water; at this temperature, water will help to cleanse the bowel and even has some natural obesity-fighting properties.

Include the fiber in your diet. Not only does fiber help to cleanse your colon, but fiber ties to fat molecules and carries them out of your body, leading to weight loss in several cases as the fat is naturally eliminated from your system without being digested. Fasting can help to cleanse the colon and when done in moderation can also aid in weight loss. There are a variety of herbs which also have colon cleansing properties. A couple of the more well-known herbs include Indian gooseberry and Hoodia Gordonii.

Among the available methods in the Internet for colon cleanse, stands the Top Secret Fat Loss Secret by Suzanne Gudakunst. She is causing a great controversy due to her weight loss program: Many people from all over the world have used this program, but many people suspect that it’s not going to work for them and that it’s indeed a scam. But what is the true answer? Is Dr Suzanne Gudakunst a scam artist or can her program really help you to lose weight?

I’m afraid, isn’t a straight yes or no. It has to do with the reasons you gained fat in the first place. Dr Gudakunst’s program is a detox type diet meant to flush out of your body useless waste which has accumulated all over you internal organs and unhealthy parasites which are infesting your colon and intestines, start multiplying there by the millions, and slowly make you sicker and fatter. While this can certainly cause someone to become sicker and fatter, it doesn’t have to be the reason while you yourself got fat.

Take a good hard look at the way you lead your life. If you got fat by overeating, than perhaps a different diet will also help you to lose fat. However, if you’re one of the many men and women who struggle to lose weight, feel that they do everything the should, eat right and exercises, but still can’t seem to get those pounds to budge, than Dr. Suzanne Gudakunst’s program may indeed help you. If you struggle to lose weight, you should seriously consider a colon cleansing program before you plan to join a fitness center or a gym.


Gym Equipment Maintenance Stop Problems Before They Happen

Like other types of mechanical devices, gym equipment requires regular maintenance. Just as you would have preventive service performed on your car to keep it in top running condition, so too is gym equipment maintenance a key factor for safe and effective performance. Regular maintenance also will extend the life of your equipment. Read on to learn how.

Be Proactive: Prevent Breakdowns with Preventive Maintenance

Many people call for service only when a machine breaks down. Unfortunately, sometimes this may be too late to avoid costly repair bills. Of course, keeping machines clean and calling for service promptly is always a good policy, but you may want to consider stopping problems before they happen with a regular fitness equipment maintenance program.

Choosing the Right Equipment is Key

The better the equipment, the more likely it is to perform reliably without frequent breakdowns. In a commercial environment, equipment downtime costs money. In a home environment, downtime can derail even the most ambitious fitness programme. So, the first step in reducing costly repairs is to buy top-quality equipment. Despite the additional cost, brand-name products usually are more durable and reliable. These products also have comprehensive warranties that help to keep repair costs low.

Safety is Another Important Issue

Improperly maintained fitness equipment can be downright dangerous to use. Sports scientists believe that as much as 25% of injuries could be avoided if users took the time to learn how to use gym equipment correctly. So regular maintenance and proper use go hand-in-hand. Even simple inspections for loose bolts, worn cables or incorrectly adjusted belts can contribute to an overall reduction in injury. While some basic maintenance activities can be self-performed, others require the expertise of trained engineers and technicians from fitness equipment servicing companies. It’s also helpful to keep a log book that will help service people correctly determine exactly what maintenance the machine requires.

Convenience is Importance as Well

When you have engaged a company to maintain your gym equipment, chances are that the cost of the contract will be less than the cost of a single, major equipment breakdown. Fitness centres and individuals find that it is often more convenient and more effective to service their machines on a regular schedule.

Tips for Success

Tip #1: Read the owner’s manual completely and always follow the manufacturer’s maintenance procedures and recommendations.

Tip #2: Cleanliness is key. Sweat can combine with dirt and dust to create a sticky deposit on machines that eventually will interfere with performance. Use a soft cloth and a non-abrasive cleaner such as a mixture of water and antibacterial detergent.

Tip #3: Keep the area around the machine clean with regular vacuuming. For treadmills, vacuuming under the motor cover will extend the life of both the deck and the belt.

Tip #4: Use only replacement parts that come from the manufacturer.

Tip #5: For equipment that is electrically powered, install surge protectors to prevent damage from power spikes.

Tip #6: For motorised equipment, keep moving parts free from dust and dirt because this can cause friction. The friction, in turn, will cause heat and this can significantly reduce the life of the motor.

Tip #7: Place rubber mats under equipment to reduce the chance of carpet fibres entering or interfering with moving parts.

Tip #8: For treadmills with automatic lubrication systems, check and clean the applicator nozzle.

Tip #9: Never apply cleaning solutions to the belt of a treadmill and check the belt regularly for correct tension and tracking.

Tip #10: For ellipticals, clean the exterior and the display. If specified by the manufacturer, remove the cover and clean the area under it. In addition, ensure that the intermediate shaft belt is tight and centred.

Tip #11: For exercise bikes, check the tightness of the following attachments: seat, handlebars, pedals and crank arm. Lubricate the pedal shaft as recommended by the manufacturer.

Tip #12: For stair climbers and stair steppers, inspect pedals and hardware for tightness.

Tip #13: For strength machines, clean frames and make sure all bolts and screws are tight.

Tip #14: For free weights, check screws and bolts on dumbbells, racks and benches. Inspect weights for cracks.


Product Review Everlast Nevatear Heavy Bag

The Everlast Nevatear Heavy Bag provides a great combination of durability and affordability. I have owned the Nevatear (Never-Tear) Heavy Bag for just over a year and it has become a reliable piece of equipment and a necessity in my every day training schedule. I’ll tell you why I am happy with this product, and why anyone looking for a low cost heavy bag should consider this bag for their training.

Admittedly, the Nevatear is one of the low end heavy bags that Everlast produces, but it is a quality product nonetheless. It is typical for any bag that is not made of genuine leather to be considered a lower end model. Everlast does have some higher priced models of genuine high quality leather that are priced between $200 – $500. As I stated, the Nevatear is priced lower, but it is perfect for both the beginner and the avid trainer.

One of the benefits about the Nevetear bag is that it comes in a variety of colors and sizes. The bag comes in a 50 lbs. size which measures at 36″ in length and is the perfect sized for a young child or smaller fighter. The bag also comes in a 70 lbs. size, which is the one I own, which is 42″ in length and a 100 lbs. bag that is 48″ in length. All 3 sizes have the color options of Black, Red or Royal Blue.

As I said, I have been using this bag for over a year, and I am really happy with it. The bag has continued to hold it’s shape and form despite hundreds of boxing workouts and thousands of Muay Thai kicks. I have previously heard people complain about certain heavy bags because over time the filling seems to settle more towards the bottom of the bag, and there is less at the top. As a result the bottom becomes harder and the top becomes softer or more giving. The thing is I don’t know how you actually have a gym where gravity ceases to exist. It’s basic physics people!

This has somewhat happened with my Everlast bag too, but only slightly. The bag is really packed with a lot of fill to reduce this from happening. Nevertheless, the bottom is still a little more firm than the top, but I consider this an advantage. Because the bag is tougher at the bottom it will help toughen your shins if you consistantly use it for your Muay Thai kicks. With the top getting softer over time, it will reduce the impact on your hands and wrists, which will keep you healthy and training longer.

The bag comes equipped with all the necessary hard ware to install the bag for a ceiling mount. If you don’t have the room or can’t install a ceiling mount for some reason, you may want to look at either a wall mount or a free standing Heavy Bag Stand. Everlast also carries those products as well.

In fact, the only problem I had with the bag at all actually came with the ceiling mount swivel. After one really hard work out where I was doing a lot of moving around the bag to work on my head and foot movement, I struck the bag, which had already been swiveling and the bolt/nut that was attaching it to the ceiling part of the mount came loose causing the whole bag to fall to the ground. I contribute this to the fact that I don’t think I had tightened the nut/bolt as touch as I was suppose to during the installation. The part that is inconveinent is that I had to take the time to uninstall the part that is attached to the ceiling so I could reattach the entire mounting bracket correctly. As a consumer, if Everlast researched and developed a more effecient mounting bracket that was included with the bag, it would be a nice upgraded that would be appreciated. For future consumers, I suggest that you simply make sure you tighten all the brackets as tight as possible to avoid having to go through what I had to.

The Nevatear bag by Everlast is priced between $69.99 to $119.99 depening on what size you get, and as I stated before it is available in 3 colors. If you are interested in purchasing one of the bags you can click on the image below to visit the Everlast website.


How To Build Muscles Without Going To The Gym

Did our ancestors who live 90-100 years go to the gym? Yet they lived a long-life and had a healthy, fit body. Swollen belly fat was a rarity in those times. There were no computers, no TV games, no lazy bags to sit-people toiled in hard labor in the farms, went on a hunting spree and played catapult. Exercises and games in those times were a part of our personality.

The contemporary creature married to the digital world does not have enough time to look after their own fitness (which is a tragedy) and many of us hit the gym and pay through their noses. Well, there is nothing wrong with a gym. But most gyms take a lucrative amount as gym fees and then ask you to take a personal trainer and nutritional package which makes the gym thing a costly deal. So can you build a great body without going to the gym? You bet.

Here are tips to build a hot physique toned body without going to the gym:

Drink Plenty of Water: YOU MUST DRINK WATER, there is no substitute to that To know how much water, you should be drinking, take your weight (for instance 170 pounds) and divide in by 2, which makes it 85 pounds. Change the pounds to ounces, which mean 85 ounches. 1 US fluid ounce = 0.0295735296 liters. This means you should have 2.4 liters of water. A typical glass of water is 8 ounces. So if you have to have about 10 glasses of water. Also note this 250ml = 8oz = 1 glass 8 glasses x 250ml = 2ooo ml or 2 litres A typical glass of water is about 8 ounces. Eight glasses would be about 64 ounces. 2 liters is about 67.2 ounces, so 8 glasses of water is almost 2 liters . Eight glasses of water is equivalent to 64 ounces.

Eat small meals throughout the day: Make sure you keep the digestive system working in its optimum capacity. By eating fewer meals throughout the day, you will make the digestive system work efficiently. Eat fruits and vegetables for fiber which can really work the digestive system work effectively.

Swimming: Swimming is the best cardio workout. This exercises slims you down, breaks down fast, makes the pectorals and triceps shapely, strengthens your arms, calves, gives your stomach good shape and makes you look athletic

Now lets go the specifics of building a great body without going to the gym

Abdominal crunches before you start your day: Though abdominal crunches help you get that the flat stomach you are craving for, many of us are at loss to find the time for it. You can do crunches when you are out of time and before you get into it. Do 15 to 20 abdominal crunches after getting up from the bed in the morning and before you go to sleep. All it takes to get those washboard abs is less than 4 minutes a day. Remember the amount of work that you put in this process is very less and you get more out of it.

Exercise for core muscles: Body bridges is the best exercise for core muscles. Here are three ways to do brigdes: abs, obliques and the lower back exercises. For strong ab muscles,begin in a pushup position and place both forearms to the floor with the your fingers in a fist grip and stay like that for 15 seconds. While targeting your oblique, which is the second form of core muscle exercises, lay on the left side of your body and raise up on your side, till the weight is held by your left forearm. Hold for about 15 seconds and then switch sides and do the same with the right forearm.

Body Bridges:For body bridges to the right forearm, target the lowerback area. Start by laying on your back with both arms by your side and palms facing down. Then bend knees to such an extent that both feet lie flat on the ground. From this position, all you have to do is raise up with all the pressure of our body on the back of your arms and elbows. The goal in this form of exercise is to push your hips to the ceiling and holding that way for a 30 second count. The time may vary between people but almost everyone can at least at a hold of 10 seconds minimum.