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This is The One Meditation App You Absolutely Need To Install On Your Phone

This is The One Meditation App You Absolutely Need To Install On Your Phone

Life gets hectic. Nowadays with our insane schedules, stress has become a common emotion that we all feel at a continuous rate. We live in a busy and distracting world where we are constantly getting notified and updated with unnecessary information. People are constantly in a hurry and there never seems to be enough time.

The worst part is that setting aside a time for ourselves has become some kind of unattainable luxury. We neglect the importance of taking the time to be present and still. Although there is a ton of research supporting the benefits of meditation, truly dedicating ourselves to the practice is nearly impossible. It’s hard to break away from the distractions and settle our minds in the little that time we have.

The concept of meditation seems easy enough, but vague. You just need to be focused and calm and allow your mind to become clear. The actual practice, however, is not so simple despite its focus on simplicity. Our brains are wired to be constantly on the go, jumping from task to task. The art of being mindful and present requires a high level of self-discipline. Something that many people think they just don’t have the time to accomplish.

You don’t have time to be stressed

Although we think that we don’t have the time to be mindful and present, what we really don’t have the time for is the issues that come along with stress.

When you are experiencing stress, that is your body transitioning into “fight or flight mode”. This causes your heart rate to increase, your pupils to dilate, all of your senses are heightened, and blood is drained away from the digestive tract and pumped into your muscles and limbs. Everything around you is perceived as a threat.

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When our nerves are constantly on the age, it can lead to high blood pressure, heart disease, obesity, diabetes, a weakened immune system, and will cause the body to age more quickly. If that last fact doesn’t snap you to attention, I don’t know what else will. Stress is literally stealing your youth.

Heightened stress responses will ultimately lead to depression which just opens up a whole other ugly can of worms. This may cause you to socially withdrawal, taking a toll on your relationships and ability to maintain them.

When it all gets to be too much, you may act rashly and make wrong decisions purely out of frustration. Lessening your load is important, but you don’t want to act impulsively just to get something off of your plate. That just creates another mess.

Now you can relax and let Calm the App work it’s magic

    Introducing: Calm.

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    The convenient mediation app that you can always have at your disposal despite your hectic schedule. Like many meditative apps, it provides you with calming music and natural sound effects. But that’s not all! The unique feature that makes this a must-have item is the instructed meditation courses that you can use anywhere, anytime.

    Many of us lack the ability to sit still and zone out. With the aid of an instructor, you’ll know where to guide your thoughts so you can maintain your focus.

    No wonder Calm is the most popular mediation app used worldwide

    There are a variety of courses and features to choose from to fit your needs and schedule.

      Just pick your course, select the length of your session, and relax.

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      Regain Your Stillness by using “7 Days of Calm”

        Learn the basics of mediation in just 7 days! Calm also offers a more intensive 21 day course. Do you have 3 weeks to become the master of your own mind?

        Schools can be stressful, use “College Collection” that specific for College Students’s needs

          This is meditation 101 for busy college students. If anyone understands stress, it’s undergrads. Impossible workloads, while maintaining a job and decent grade point average? Yikes!

          Develop self-compassion and remind yourself that you are lovable

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            When you’re relaxed, you’re more open and welcoming to others. Not only that, but you are more open to yourself. Fall back in love with yourself through guided meditation.

            There are dozens of courses to choose from. Choose the one that fits your mood and goal in mind. You’ll be calm in no time.

            Available for Apple and Android!

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            Jolie Choi

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            Published on July 18, 2019

            11 Best Core Strengthening Exercises to Do At Home

            11 Best Core Strengthening Exercises to Do At Home

            No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

            Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

            The good news? Your abs and core muscles can handle a lot of training.

            While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

            Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

            1. Planks

            Let’s start with the mother of all core-strengtheners, the plank.

            Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

            Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

            For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

            2. Side Planks

            To hit your obliques even harder, try this challenging variation: the side plank.

            From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

            Don’t forget to squeeze your core as you hold this position for as long as you can.

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            Switch sides and repeat to avoid creating muscle imbalances.

            3. Reverse Crunches

            The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

            When you can crank out 50 crunches without a problem, it’s probably time for something new.

            The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

            Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

            Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

            4. Flutter Kicks

            The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

            If that sounds like you, flutter kicks are just what the doctor ordered.

            Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

            It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

            5. Arms High Sit-Ups

            Imagine a crunch, but way harder!

            Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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            Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

            Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

            6. L-Sits

            The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

            To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

            Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

            Hold this position as long as possible for an intense strength building workout.

            7. Stomach Vacuums

            And now for something different!

            It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

            This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

            To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

            Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

            You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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            8. Star Planks

            Planks are too effective to not utilize multiple variations of them in your routine.

            The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

            From the push-up or standard plank position, walk your feet out wide and your hands, as well.

            Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

            9. Boat Pose

            Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

            Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

            Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

            Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

            10. Mountain Climbers

            Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

            Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

            Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

            It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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            11. Russian Twists

            Finally, let’s give the obliques a little more love.

            Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

            You’ll feel your obliques engage after just a few reps.

            For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

            The Bottom Line

            The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

            However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

            If you hit them hard enough, you’ll probably see some great improvement in definition as well!

            Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

            Give them a shot!

            Featured photo credit: Luis Quintero via unsplash.com

            Reference

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