Advertising
Advertising

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.

Advertising

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.

    Advertising

    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.

      Advertising

      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

          Advertising

            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!

            More by this author

            Jolie Choi

            Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

            11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

            Trending in Physical Strength

            1 10 Lower Body Workouts Anyone Can Try at Home 2 Does Keto Weight Loss Diet Plan Actually Work? 3 10 Best Healthy and Natural Weight Loss Supplements 4 How to Find Weight Loss Meal Plans That Work for You 5 Intermittent Fasting Diet for Beginners (The Complete Guide)

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on October 15, 2020

            10 Lower Body Workouts Anyone Can Try at Home

            10 Lower Body Workouts Anyone Can Try at Home

            Are you having a hard time going to the gym for strength and conditioning? Do you want to work on your lower body strength but aren’t sure where to start? In this article, we’ll be breaking down 10 lower body workouts anyone can try at home. No gear is needed for these workouts, just some space and a bottle of water waiting nearby.

            What Do Lower Body Workouts Target?

            When you tackle a lower body workout, you’ll be focusing mostly on leg workouts that strengthen your thighs and calves

            .

            However, a lower body workout can also be great for strengthening your hips, glutes, and core, as well as stabilizing your knee and ankle joints[1].

            Major muscle groups for lower body workout

              Building lower body strength is key to helping you move through your day without pain and stiffness[2]. It can also help you achieve your other workout goals.

              Do you want to train for a marathon? You’ll definitely need to build up your leg muscles. Do you want to start endurance training? It’s hard to do if your legs and glutes get tired before your heart rate goes up.

              To get started, try a lower body workout from the list below.

              10 Great Lower Body Workouts

              This will give you an overview of some workout combinations that will help you build lower body strength using your own body weight. In the next section, we’ll go deeper and give you an overview of each major exercise.

              1. The Starter Workout

              3 sets of 8-12 reps of:

              • Squat
              • Single Leg Deadlift
              • Glute Bridge

              (30 sec to 2 min rest between each set)

              Advertising

              2. The 7-Minute Workout

              3 rounds of 30 seconds of each exercise:

              • Walking Lunges
              • Quarter Squat
              • Step Up
              • Single Leg Deadlift

              (1 min rest between each round)

              3. The Unilateral Workout

              4 sets of 16 reps of:

              • Reverse Lunges
              • Single Leg Deadlift
              • Skater Squat
              • Single Leg Glute Bridge

              (30 sec to 1 min rest between each set)

              4. The Endurance Workout

              2 sets of 20-50 reps of:

              • Squat
              • Walking Lunge
              • Single Leg Deadlift
              • Glute Bridge

              (1-2 min rest between each set)

              5. The Back-to-Back Lower Body Workout

              5 rounds of 10 to 20 seconds of each exercise:

              • Skater Squat
              • Step Up
              • Single Leg Deadlift
              • Single Leg Glute Bridge
              • Quarter Squat

              (30 min rest between each round)

              6. Strength Lower Body Workout

              5 to 10 sets of 4 reps of:

              • Walking Lunge
              • Single Leg Deadlift
              • Squat

              (30 sec to 2 mins of rest time between sets)

              7. Glute Burner Workout

              4 sets of 10-30 reps of:

              Advertising

              • Walking Lunge
              • Single Leg Deadlift
              • Single Leg Glute Bridge
              • Quarter Squat

              (1 min of rest time between sets)

              8. The Advanced Lower Body Workout

              3 rounds of 20 seconds of:

              • Squat
              • Walking Lunge
              • Skater Squat
              • Reverse Lunge
              • Glute Bridge
              • Single Leg Deadlift

              (2 mins of rest time between sets)

              9. The Quick Lower Body Workout

              2 sets of 10 reps of:

              • Reverse Lunge
              • Step Up
              • Single Leg Deadlift

              10. The 100 Repetition Challenge

              2 sets of 50 reps on each leg of:

              • Walking Lunge
              • Single Leg Deadlift

              (4 mins of rest time between sets)

              Lower Body Workout Exercise Breakdown

              Here’s the breakdown of the lower body exercises[3] that you found in the workouts listed above.

              1. Squat

              Squat
                A squat is a compound movement which uses the major muscle groups of the lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).
                How to Do a Squat

                Place feet hip-width apart or a little wider. Your toes should be pointed slightly out, arms out in front of you. Sit into your heels until your thighs are parallel to the floor. Drive through the heels, return to the starting position, and repeat.

                2. Walking Lunges

                Walking lunge for lower body workout

                  A lunge is a complex movement that focuses mostly on thigh and knee strength, but it also gets into the glutes and core.

                  Advertising

                  The walking lunges are a harder version of a split squat, which is stationary. It then adds the component of stepping and keeping balance, which engages the gluteus medius, as well as allowing a larger range of motion.

                  3. Reverse Lunge

                  Reverse lunge

                    A reverse lunge is very similar to the split squat, but instead, after every rep, you are returning to the starting position and stepping back.

                    By reverse stepping, you are allowing for more emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                    4. Quarter Squat

                    Quarter squat for lower body workout

                      A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps.

                      5. Skater Squat

                      Skater squat

                        A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion, which fires up both the hamstrings and glutes.

                        6. Step up

                        Step up for lower body workout

                          The step up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing steps up during a lower body workout will not only get the glutes going, but the quadriceps as well.

                          7. Glute Bridge

                          Advertising

                          Glute bridge

                            Glute bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension, which the main movement of the gluteal muscles.

                            8. Single Leg Glute Bridge

                            Single leg glute bridge for lower body workout

                              Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt.

                              9. Single Leg Deadlift

                              Single leg deadlift

                                Single leg deadlifts engage the entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts and engage the core while you’re at it.

                                Before and After Working Out

                                Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up.

                                Even if you’re doing an at-home workout, use dynamic stretching or some light jogging[4] as a warm up before starting the lower body workouts.

                                Try these quad stretches to get started:

                                Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                                Final Thoughts

                                Completing a lower body workout can help you look and feel great, but it can also help you engage more fully with your daily activities and keep you healthier in the long run. Get started with any of the above exercises today.

                                More on Strengthening the Lower Body

                                Featured photo credit: Benjamin Klaver via unsplash.com

                                Reference

                                Read Next