Abs, Hips & Thighs on the Ball

Ball Squeeze & Lift

Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat before switching sides.

Medicine Ball Lunge

Begin in a lunge position with right leg forward, knee over ankle. Lower into a lunge bringing the ball down towards right hip. Straighten knees, bringing ball straight up overhead and then lower back into a lunge, sweeping the ball towards the opposite hip. Movement of medicine ball will be like a figure 8. Repeat other side.

All Around Crunches

Lie face up on ball and hold medicine ball in both hands. Begin with body draped over the ball, arms extended behind you. Contract the abs to lift upper back off the ball and bring the medicine ball towards your right thigh as you twist to the right, contracting the right side of waist. Repeat for all reps and then switch sides.





Ball Balance

Sit on Exercise Ball with strong abs and straight spine, arms extended on either side of you and one foot resting on medicine ball. Once you feel stable, lift other foot off floor and hold it for a few seconds, then rest it on the medicine ball with the other foot. Hold for 15 or more seconds and repeat.

Chest Squeeze with Med Ball

Sit on ball or chair, back straight and abs in. Hold a medicine ball at chest level and squeeze hands to contract the chest. While continuing to squeeze the ball, slowly twist towards the left while simultaneously pushing the ball out a few inches. Pull the ball back in, return to center and repeat on the other side, alternating sides.

Medicine Ball Crunches

Lie on your back with knees bent, medicine ball right below the knees. Squeeze inner thighs to hold ball in place. Put hands behind head (cradle your head gently) and without straining the neck, lift shoulders and hips off the ground in a crunch, flattening the belly like a canoe at the top of the movement. Lower back down without completely relaxing and repeat.

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Abs, Hips & Thighs on the Ball

Combining a medicine ball with an exercise ball is a great way to strengthen your abs and work on endurance and stability. Check out the exercise below to learn unique ways to work your entire body.

• Warm up with 5 minutes of light cardio
• Perform each exercise as directed, clicking on the pictures for a closer view
• Beginners, do 1 set of 10-16 reps. Intermediate/Advanced, do 1-3 sets of 10-16 reps
• Steady the ball against a wall or chair for extra stability in some exercises
• Combine this workout with regular cardio exercise for maximum results

Leg Extensions with Medicine Ball

Position the ball under upper back to engage your abs and to stabilize the hips. Hold a medicine ball straight up over chest and make sure knees are at 90 degrees. Lower arms behind you while simultaneously extending the right leg straight. Return to start and repeat, alternating legs for 10-16 reps. For less challenge to balance, do the leg extension without the medicine ball.






Sit and Squeeze

Place your back against a wall with hips & shoulders squared. Slide down until knees are at 90 degrees, knees over ankles and weight in heels. Squeeze a medicine ball or towel just above your knees and hold for 15 or more seconds. Repeat 2-3 times.

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Types Of BOSU Ballast Ball Exercises

Squat

Place the BB on the floor so that the circles are on top of the ball. Stand in front of the BB and squat down, sitting on the inner circle. Stand up and repeat for 10-16 reps. To make it harder, don't sit all the way down and hold weights for added intensity. Try to keep your movements controlled so that the BB doesn't move at all when you stand up.




Squat Crunch

This fun move targets the lower body and the abs. With the circles directly on top of the BB, squat down and sit on the outer edge of the larger concentric circle. Lean back all the way, do a crunch and then sit up and stand. Repeat for 10-16 reps. Add intensity by doing more crunches or adding a jump as you stand up.




The Spider

This is a favorite of mine and quite challenging. Get on all fours to the left of the BB (the circles should be showing on each side and on top of the ball). Lean the right hip into the outer concentric circle of the ball and keep turning the body until you're on top of the ball. Add a crunch here if you like or keep rolling over until you're on the right side of the ball. Continue rolling over the top of the ball for 8-12 reps.




Lunge Stretch

The BB is also great for stretching because it doesn't roll away. For this one, stand behind the BB and lunge forward to the right of the ball. Lean the left hip into the ball and stretch the right arm up and over, feeling a stretch in the right waist. Go back to the start and repeat on the other side for 8-12 reps.

Reverse Impact Shifts

This is another tough ab move. Hold the ball between the lower legs off the floor and lean back on the forearms, keeping the back straight. Don't sink into the shoulders. Getting a good grip on the ball, explosively straighten the legs, taking the ball up and trying to move the weight to the other side of the ball (you may not get it all the way there). Lower and repeat for 8-12 reps.




Ball Rotations

This is an advanced move and requires good hamstring flexibility. Lie down with the ball between the feet, gripping it hard. Rotate the ball and bring the right foot in front, left foot in back. Lower the legs towards the floor. Bring them back up and rotate the ball with the left foot in front, right foot in back. Lower again and then repeat for 6-10 reps.

Ball Exchange
This is a common move you can do with a regular ball, but the added weight of the BB adds intensity. Start with the ball between the feet and lower the legs down while reaching the arms out and way. Bring the ball in and grab it with your hands, stretching the arms and legs away from each other. Continue, exchanging the ball between the hands and feet for 8-12 reps.

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Diffrent BOSU Ballast Ball Exercises

Rotations

Hold the BB on either side, hands inside the smallest circle. Turn to the right while rotating the ball, bringing the left hand on top, right hand on the bottom. Turn back and keep going to the left, rotating the ball and bringing the right hand on top and left hand on the bottom. The ballast should move smoothly as you continue rotating . Repeat for 8-10 reps.






Around the World

Continue the side rotations, but take the ball in a full circle while rotating the ball, first going to the right, up and left for 8 reps and then in the other direction for 8 reps. Keep the movement smooth so that you hear a steady shushing sound from the ballast.





Impact Shifts

This move challenges both the core and the arms. Hold the ball on either side with bent knees. Brace the abs and explosively lift the ball up, causing the ballast inside to hit the top of the ball. Repeat for 8-12 reps.




Diagonal Shifts

This move is just like the Impact Shifts above, but you're moving diagonally. Start by holding the BB down and to the right. Brace the abs and explosively lift the weight diagonally up and to the left, making the ballast shift to the other side of the ball. Repeat for 8-10 reps and switch sides.

The Wave

This is another one targeting the arms and core. Hold the BB on either side and move it in small circles to the right, making the ballast move all the way around the ball. Go as quickly as you can, keeping the abs braced, for 10 circles to the right, then 10 to the left.

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BOSU Ballast Ball Exercises

The BOSU Ballast Ball (BB) is a great tool for working on balance, stability and core strength. It's shaped liked a stability ball, but inside is a loose filling that adds 5-8 pounds of weight to the ball. It moves and shifts inside which engages the core and stabilizer muscles in a new and challenging way. You can use the Ballast Ball the same way you use a regular ball, but there are some unique moves you can do because of the shifting weight (e.g., impact shifts really challenge the core) and the stability of the ball (the weight inside keeps it from rolling away).

The following exercises offer a few ideas for using the BB to target the entire body including the hips, glutes, thighs, abs, back and arms. A few points to keep in mind:

• The ballast inside offers audible cues for different exercises. For the impact shifts, you'll want to hear and see the weight actually move from one side of the ball to the other. For the rotations, you'll want to keep the ball rolling smoothly, hearing a steady shushing sound of the weight inside.
• When the BB is on the ground, it won't roll away, but you may need to look behind you for seated exercises in order to feel comfortable.
• The BB has concentric circles on four sides of the ball, like bull's eyes which serve as guidelines for where to hold or sit on the ball.
• Take your time with the exercises and skip any moves that cause pain.

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Getting Your Best Body - Lifting Weights

Your Best Body - Lift Weights

Strength training is essential for getting your best body because it improves both appearance and function. You build lean muscle tissue which raises your metabolism and helps you lose body fat. At the same time, you build strong bones and connective tissue, which gives you a solid foundation for all your daily activities.

Functional strength training has become popular for getting a better body because you focus on whole body movements that mimic the activities you do each day. Rather than isolate muscle groups, you work the body as a whole, just the way it works in real life.

Think of it like this: A bicep curl is great for strengthening the biceps, but how often do you lift and lower a weight like that in real life? In real life, you might squat down to pick up a laundry basket and lift it as you stand up, much like this squat, curl and press exercise.

These functional exercises not only burn more calories, because you're working more muscle groups, but train your body to be strong for the dynamic movements you make in a typical day.

Make Your Workouts More Functional

When you isolate body parts, as you sometimes do with traditional strength training, you end up training your muscles but not your movements. One way to change that is to look for ways to make your strength exercises more functional:

• Incorporate free weights: Machines have a place in strength training, but they offer so much support that the body doesn't have to work as hard to maintain balance and good form. In real life, we don't have that kind of support. Using dumbbells, bands or cables forces your body to create it's own support, which leads to a stronger body overall.
• Use a stability ball: Doing some exercises on a ball, such as chest presses or pushups involves more stabilizers, the muscles that work to protect joints and maintain alignment.
• Combine movements: We usually do a combination of motions throughout the day. We lunge forward to open a door and then rotate while stepping through. Combining strength exercises together, like lunging forward with a reach or squatting with an overhead press can mimic this dynamic way of moving.
• Try unilateral exercises: Doing one-legged squats or using one arm at a time for moves like flies or chest presses forces your core to engage as well as your stabilizers, making these moves more functional and challenging.

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Combining Teeth Whitening

What is Teeth Whitening?

This is whitening process that lightens discolouration of enamel and dentine. It is the most popular cosmetic dentistry procedure.

Types of Teeth Whitening

There are two main types of whitening treatment available:

1. ‘Zoom’ laser whitening – done in the dentist chair – takes approximately 90 minutes
2. Home whitening – done in your own time at home – takes 1 hour per day (10-14 days)

What Causes Teeth to Discolour?

There are many causes of teeth discolouration. The most common are ageing, consumption of tea, coffee, red wine and tobacco. Another cause of darkening of the teeth is nerve degeneration.

Who Would Benefit From Teeth Whitening?

Almost anyone can benefit, but you must remember that old fillings or porcelain crowns or veneers will not respond to the whitening process. A cosmetic dentist would be able to tell you if whitening would be an option for you.

How Does Teeth Whitening Work?

Both treatments use oxygen releasing whitening gel placed against the surface of your teeth. As oxygen enters the enamel and dentine, it whitens the coloured substances. Only the teeth colour is made lighter, while the structure of the teeth remains unchanged.

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Cosmetic Dentistry

There are several ways that a cosmetic dentist can fill gaps in the mouth where teeth have had to be extracted or even knocked out!

Teeth Implants

Teeth Implant dentistry is the most advanced therapy available to replace teeth. In addition to looking and feeling like real teeth, teeth implants allow you to:

1. Improve your smile
2. Eat the foods you enjoy
3. Restore your confidence

Dental Bridges

A dental bridge is fixed to the remaining natural teeth by the cosmetic dentist restoring aesthetics and function. There are two types of dental bridge-:

1. Fixed – dental bridges fitted over prepared abutment teeth. A secure and long-lasting option.
2. Adhesive – A sticky dental bridge which is bonded to natural teeth and requires minimal tooth preparation.

Having a fixed bridge can make a fantastic improvement to the quality of your life and the treatment can be completed by the cosmetic dentist in two weeks!

Dentures

There are two types of dentures used in cosmetic dentistry:

1. Acrylic (or plastic) dentures
2. Cobalt Chromium (or metal based) dentures – only advised when some teeth are present.

The advantages of cosmetic cobalt chromium dentures are:

1. * Better chewing (more stable; less movement of denture)
2. * Food more enjoyable (less coverage of the palate)
3. * Stronger (metal is very hard, plastic can fracture)
4. * Lighter and thinner (plastic is more bulky)
5. * More healthy (less gum coverage)

Treatment Planning

The cosmetic dentist at our dental practice strive to diagnose dental problems accurately. Duplicate models of your mouth, x-rays, special gum measurements and the bite pattern are some of the factors we assess during a complete mouth examination. A treatment plan is then made giving you options and good advice as to which treatment best suits your individual needs.

Read more »

Cosmetic Dentistry

There are several ways that a cosmetic dentist can fill gaps in the mouth where teeth have had to be extracted or even knocked out!

Teeth Implants

Teeth Implant dentistry is the most advanced therapy available to replace teeth. In addition to looking and feeling like real teeth, teeth implants allow you to:

1. Improve your smile
2. Eat the foods you enjoy
3. Restore your confidence

Dental Bridges

A dental bridge is fixed to the remaining natural teeth by the cosmetic dentist restoring aesthetics and function. There are two types of dental bridge-:

1. Fixed – dental bridges fitted over prepared abutment teeth. A secure and long-lasting option.
2. Adhesive – A sticky dental bridge which is bonded to natural teeth and requires minimal tooth preparation.

Having a fixed bridge can make a fantastic improvement to the quality of your life and the treatment can be completed by the cosmetic dentist in two weeks!

Dentures

There are two types of dentures used in cosmetic dentistry:

1. Acrylic (or plastic) dentures
2. Cobalt Chromium (or metal based) dentures – only advised when some teeth are present.

The advantages of cosmetic cobalt chromium dentures are:

1. * Better chewing (more stable; less movement of denture)
2. * Food more enjoyable (less coverage of the palate)
3. * Stronger (metal is very hard, plastic can fracture)
4. * Lighter and thinner (plastic is more bulky)
5. * More healthy (less gum coverage)

Treatment Planning

The cosmetic dentist at our dental practice strive to diagnose dental problems accurately. Duplicate models of your mouth, x-rays, special gum measurements and the bite pattern are some of the factors we assess during a complete mouth examination. A treatment plan is then made giving you options and good advice as to which treatment best suits your individual needs.

Read more »

Endodontic and Cosmetic Treatment in Essex

Many people dread root canal treatment, but there is no need. This treatment can be done painlessly by an endodontic specialist in Essex very successfully; it’s just like having a filling done!

Why Do You Need Endodontic treatment?

You can save a precious tooth with root canal (endodontic) treatment in Essex. When bacteria pass into the nerve of the tooth, it can become painful and infected. This could result in the nerve of the tooth being damaged and can spread to the bone beneath the tooth. Root canal treatment will clean the bacteria and save your tooth.
If the tooth is left untreated you may get an abscess which will cause more pain and swelling.

The signs to look for are:

* Persistent toothache
* Swelling of the gum near the tooth
* Tooth becoming darker after a trauma
* Tender gum or tooth

Once the tooth has been root treated, it may become darker with time. This is the time that most people in Essex and around the UK then turn their attention to cosmetic dentistry.

Smile Makeover or cosmetic dentistry

Cosmetic dentistry can improve the way you look. It can make you look and feel younger. The look of your teeth will improve and also the health.

Cosmetic Dentist and Endodontist Essex

Porcelain veneers are a great option to hide unsightly teeth, especially after endodontic treatment They improve the colour, shape and function of the teeth and misshapen teeth can be made straighter.There are many benefits of cosmetic and endodontic dentistry.

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Endodontic and Cosmetic Treatment in Essex

Many people dread root canal treatment, but there is no need. This treatment can be done painlessly by an endodontic specialist in Essex very successfully; it’s just like having a filling done!

Why Do You Need Endodontic treatment?

You can save a precious tooth with root canal (endodontic) treatment in Essex. When bacteria pass into the nerve of the tooth, it can become painful and infected. This could result in the nerve of the tooth being damaged and can spread to the bone beneath the tooth. Root canal treatment will clean the bacteria and save your tooth.
If the tooth is left untreated you may get an abscess which will cause more pain and swelling.

The signs to look for are:

* Persistent toothache
* Swelling of the gum near the tooth
* Tooth becoming darker after a trauma
* Tender gum or tooth

Once the tooth has been root treated, it may become darker with time. This is the time that most people in Essex and around the UK then turn their attention to cosmetic dentistry.

Smile Makeover or cosmetic dentistry

Cosmetic dentistry can improve the way you look. It can make you look and feel younger. The look of your teeth will improve and also the health.

Cosmetic Dentist and Endodontist Essex

Porcelain veneers are a great option to hide unsightly teeth, especially after endodontic treatment They improve the colour, shape and function of the teeth and misshapen teeth can be made straighter.There are many benefits of cosmetic and endodontic dentistry.

Read more »

causes misaligned teeth

What causes misaligned teeth?

Genetics play a large role in determining how the teeth grow in, but other factors such as finger sucking, pacifier sucking, poor toothbrushing, gum disease, and early loss of baby teeth can also contribute to malocclusions.

How do braces work?

Braces work by applying slow and steady pressure to the teeth and jaw over a period of months or years. In children, as the teeth naturally grow, the braces harness that growth to guide the teeth into a proper position. In adults, the braces themselves have to apply the pressure, and it usually takes a much longer time for the benefits to be seen.

When should children visit an orthodontist?

Orthodontic organizations recommend that children should have their first consultation by the age of 7. However, if you suspect that your child may have an orthodontic problem, it’s never too early for a checkup. Remember that orthodontics is a preventative field, so the earlier a problem is caught, the more chance there is of correcting the problem.

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The Basics of Braces

Braces are used to correct misaligned jaws or teeth that are out of place. They’re most commonly applied to children, whose jaws are still growing and can thus be guided into proper alignment. But thanks to advancing orthodontic technology, it’s becoming increasingly possible to use braces to correct jaw alignment issues (also known as “malocclusions”) in adults. If you suspect that you or your child may need this procedure, here are some important things to know.

Are braces important?

One of the most common reasons cited for getting braces is to improve one’s appearance. While this is undoubtedly important, it is far from the whole story. When malocclusions are present in the teeth and jaw, it can make it difficult to maintain proper hygiene at sensitive spots in the mouth, which can lead to tooth decay and gum disease. Plus, when malocclusions prevent one from chewing food properly, this can lead to digestive problems.

Who can apply braces?

Only certified orthodontists are qualified to apply braces. Orthodontists are essentially dentists with a couple of extra years of training in advanced practices. Standard dentists without this advanced training are not qualified to work with braces.

What are the signs that braces might be necessary?

If any of these conditions are present, you might want to talk to your orthodontist about the possibility of braces:

1. • teeth that are crowded or out of position
2. • frequent cheek biting
3. • severe over-or under-bite
4. • difficulty chewing or swallowing
5. • an off-center bite
6. • teeth growing in behind others
7. • teeth out of proportion with others
8. • a too-prominent or too-weak chin
9. • strange teeth position as a result of tooth loss
10. • noises in the jaw
11. • large spaces between the teeth

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Symptoms Related to Bile Duct Cancer

Bile ducts, when functioning properly, drain bile into the small intestines during the digestion process. When there is an obstruction in this system of tubes, the bile will back up into the gallbladder or liver and the fats and lipids in the intestines will pass through undigested.

In the case of bile duct cancer, a tumor may obstruct the flow of bile. If this happens, the bilirubin (a brownish-yellow substance found in bile) builds up and causes jaundice, or the yellowing of the skin and eyes. Jaundice is not itself a disease, but rather a symptom of an underlying condition, typically affecting the liver or biliary system.

Cholangiocarcinoma is a rare and slow-growing cancer of the bile ducts. The bile ducts act as a conduit from the liver to the small intestines, delivering bile during the digestive process. The most common symptoms of bile cancer are characterized by abnormal liver functions such as jaundice, weight loss, and changes in stool or urine.

Some potential symptoms associated with bile duct cancer include the following:

• Jaundice (yellowing of the skin and whites of the eyes), sometimes accompanied by itchy skin
• Decreased appetite / weight loss
• Enlarged abdominal mass / bloated feeling
• Nausea and/or fever
• Changes in stool or urine

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Bile Duct Cancer Risk Factors

Chronic Inflammation or Diseases

• Sclerosing cholangitis (inflammation of the bile duct)
• Ulcerative colitis (inflammation of the large intestine)
• Bile duct stones
• Gallbladder stones
• Pancreatitis
• Irritable bowel syndrome

Chronic inflammation or irritation may also develop into diseases or conditions that are associated with bile duct cancer.

Inherited Causes of Bile Duct Cancer

There are a few rare inherited disorders, like Caroli disease (also called Caroli's syndrome), that may make some people more prone to infection, thereby increasing irritation of the bile ducts and the risk of cancer. However, most cases of bile duct cancer do not appear to a have a familial link.

Age

Bile duct cancer is not very common in young or middle-aged adults. Over 60 percent of bile duct cancer patients are 65 or older.

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Potential Bile Duct Cancer Risk Factors

This list of risk factors includes: certain disease of the liver or bile ducts; chronic irritation or inflammation of the bile ducts; parasite infections; obesity; family history; environmental factors (exposure to carcinogens or radioactive chemicals); and certain lifestyle behaviors.

Again, although all of these risk factors can increase your chances of developing bile duct cancer, having one or more of them does guarantee you will develop cancer. Open communication with your doctor will help you to better understand these risk factors as they relate to your overall health. Please discuss with your doctor any of these factors that you feel might put you at an increased risk for cancer.

Lifestyle, Environmental and Health Factors

• Excessive alcohol use and/or cirrhosis of the liver
• Smoking
• Exposure to hazardous chemicals
• Dioxins, nitrosamines, and PCBs
• Thorotrast (intravenous chemical previously used for certain X-rays, now banned)
• Water-borne parasitic infections
• Liver flukes (Clonorchis sinensis or Opisthorchis viverrini)
• Obesity
• Diabetes
• Choledochal cysts

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Understanding Bile Duct Cancer

Produced in the liver, bile (yellow-green fluid) is stored in the gallbladder and drains into the small intestines during digestion to help break down fats and lipids. Bile is transported to these organs through a system of ducts, known as the biliary system. This system delivers 50 to 100 tablespoons of bile every day. These small tube-like structures play a significant role in the digestive process.

The bile ducts function closely with other organs in the digestive system. Inflammation, irritation, or an obstruction within this system may cause digestive problems or jaundice, or develop into a chronic disease. Some of these conditions are considered risk factors for bile duct cancer. Having one or more of these risk factors does not guarantee that you will develop cancer. However, understanding your risk factors enables you to take proactive measures.

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