Fitness, Health and Wellness

The body’s core is defined as the abdominal muscles which sit between the ribcage and pelvis and the parallel muscles in the back. The core helps the human body to stay balanced and execute all the full-body functions such as walking and running.    Many choose to do abs exercises only to burn belly fat or to develop a ‘six pack’, but the benefits of ab workouts are more versatile. Lack of abs exercises could lead to obesity, bad posture, and weaknesses in body movement.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF.  Lower abs workout targets the lower part of abdominal muscles where fat is stored in the body. Belly fat is not always a bad thing, fat helps the body to keep warm and provide energy. But an excessive amount of fat could cause a wide range of health issues.   The primary purpose of lower abs exercises is to tighten and strengthen the muscles in the area. With sufficient work, you can lose belly fat and form the defined muscle class generally called a ‘six pack’.  The goal of the following exercises is to strengthen lower abs to improve posture, stability, and balance. If you’re looking for exercises that would give you the perfect summer abs, look no further.  For some of the exercises, you’ll need towels or sliders.   1. Mountain Climbers  Mountain Climbers exercise is a full-body cardio workout. To get started, get yourself to the plank position, which is face down with your forearms and toes on the floor. Place your elbows are directly under your shoulders and your forearms are facing forward. Then push your right knee towards  your chest,  and return back to the plank position. Then do the same to the other leg and repeat. Increase the pace gradually as you are getting comfortable with the exercise. It’s recommended 15-20 repetitions for each side for one session.  2. Lying Leg Raises   Lay on your back with legs extended forward, feet together. Raise your legs together slowly until they are perpendicular to the floor. Hold the position for a few seconds and bring the legs back down slowly. Make sure to inhale and exhale, more importantly relax between each repetition. Do this 10-15 times in a row.   Be aware that your back doesn’t arch, otherwise this incorrect execution of the exercise could cause back pain.   3. Crunches  Crunches  is one of the the most common lower abs exercise. This low-impact exercise is not the most effective at burning fat, but a good workout to strengthen abdominal muscles.    Start with lying on your back, knees bent, feet flat on the floor, and tucking your hands behind  your head. Then lift your upper body in a curling movement towards  your knees by tightening the abdominal muscles. Hold the position for a second or two and release your body slowly back onto the floor. Repeat this cycle 15 - 20 times in a row.   4. Scissor Kicks  This is a variation of the Lying Leg Raises exercise. . While you are doing this exercise keep your hands parallel to the body and  your palms on the floor. If you require more support for  your legs you can  place your palms under the buttocks.   Lift both of your legs a few inches off the ground and separate them slightly into a “V” shape. Engage your core and press your lower back into the floor. Keeping both legs straight, bring your legs together and cross your right leg over the left. Widen your legs into a “V” again, and then bring your legs together again, this time crossing your left leg over the right.  Repeat this exercise as many times as wanted.   5. Knee Tucks  You’ll need towels or sliders to perform this workout. Get to the plank position as you have done in the Mountain Climbers exercise placing your feet on the towels or sliders. Then pull both feet towards the chest and slowly bring your body back to the starting position. Repeat as many times until you feel the effect on the abs muscles. For a beginner, it’s recommended to have 10 repetitions.  Don’t hunch your shoulders or lean forward too much a lot. Let the body’s core do the work.   Why do my legs hurt when doing abs?  As you have seen in the list, ab exercises involve a lot of leg movement. All  your leg muscles, especially calf muscles, exert simultaneously with the abdominal muscles with each exercise. You might feel soreness in the legs and lower abdomen after a workout.   How to recover from an ab workout  Rest, hydration, having protein-rich meals, are the key factors in the recovery process. You can find out in-depth information here.  The best way to recover legs after a workout is by using an active compression tool like SPRYNG. Active compression tools work similar to massagers but are designed with a specific purpose in mind. They provide a therapeutic massage for sore muscles to enhance blood circulation and speed up the recovery process. If you are looking to buy an active compression tool, always look for the convenience of the design, affordability, and effectiveness.  

When you imagine the body of a swimmer, you usually think of broad shoulders, big lats, and great abs but we rarely think of developed leg muscles. While, the upper body plays a pivotal role in swimming, so does the lower half. Proper leg exercises for swimmers can lead to improved swimming performance. Swimming leg workouts can improve ankle mobility for a better propelling kick, and it will help you have better push offs from the blocks.    Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. When choosing exercises to strengthen legs for swimming choose exercises with an increased range of motion, builds strength and power your output.   The below leg strengthening exercises for swimmers will help you build stronger, leaner and improves the range of motion in your leg muscles.   Box Jumps   Box Jumps builds strength and power in the quads, glutes, hamstrings, calves, and core. These muscles are vital for developing solid starts and push-offs as well as developing a fast and powerful kick underwater.   Lateral lunge  It strengthens the muscles of the groin and hips, improving hip rotation, which is important for a swimmer’s performance.   Hamstring Curls  Targets the hamstrings, glutes, lower back and hip flexors. These muscles play an important role in strong kicks underwater.   Use a “Leg Extension" Machine  Leg extension machines target the quads primarily. Strong quads make your kicks stronger specially when doing the breaststroke.  How to improve swimming performance?   Speed is an essential element in improving your swimming performance.  So, you may question how to improve swimming speed? While not everyone is into breaking records like Michael Phelps or being an Olympic star, it does ignite the inspiration to move faster in the water.   There are four major swimming strokes recognised worldwide namely, freestyle, breaststroke, backstroke and butterfly. For each stroke you would use your body differently by using a separate set of muscles. The main determinants of speed are thrust and drag.   The water offers resistance (or drag) while your arms and legs push (or thrust) you through the water. Learning how to efficiently move your body through the water for each different stroke will help improve your speed.  Once you are all caught up on the basic arm and leg movements required for the chosen stroke, you can focus on the minor elements to improve your timing.  You can valuably save fractions of a second off your time by improving each of these elements:  Reduction in underwater time: This is the amount of time you spend with your head underwater.   Improve speed of the Tumble Turn Time:  tumble turn time is the amount of time it takes you to turn and begin your next lap. If you are doing a 50m lap you can ignore this as most professional pools are 50m.   Reaction time: If you're taking off from the blocks, this term refers to how long it takes you to get from the block to the water.  After a long day of training or after competitions you may wonder, why do my legs hurt after swimming? Your legs hurt after swimming due to the intense pressure placed upon them, for you to propel through the water faster.   Muscle recovery after swimming  Recovery for swimmers must be fast as they may soon be required to compete in another race.   Warming up and cooling down   A vital element in swimming muscle recovery is properly warming up and cooling down. Warming up should be done using stretches which work to release lactic acid from previous swims. Cool down with periods of easy swimming. It is recommended to swim between 200m and 800m to flush out the lactic acid in the muscles.   Hydration   Many swimmers don’t realise just how much they sweat in the pool. Therefore, proper intake of fluids is a must for swimming recovery. Water plays a pivotal role in muscle repair and the production of glycogen. Studies have proven that muscle rejuvenation progress is decelerated by half when muscles are not suitably hydrated.  Use a calf muscle recovery tool like SPRYNG  For quick swimming fatigue recovery use a calf compression wrap like SPRYNG. It uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain.     SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results. So, it is ideal for a day filled with back-to-back competitions.   Embrace freedom - It is lightweight, portable, and untethered so it fits nicely in your bag.   Extremely affordable –it is cheaper than any other active compression device on the market.  Looks great- It is available in a range of colours.   Convenience- Place your order now via our website and become eligible for free delivery to your doorstep.  Buy now and pay later with our easy instalment settlement options.    References https://swimcompetitive.com/dryland/leg-exercises-swimmers/  https://www.mensjournal.com/sports/10-best-exercises-swimmers/  https://www.usms.org/fitness-and-training/articles-and-videos/articles/lower-body-exercises-for-swimmers  https://www.swimming.org/masters/optimise-swimming-recovery-hard-workout/   

Basketball is one of the much-loved sports in the United States, starting from its humble beginnings from Massachusetts United States, the sport is now played professionally throughout the world. All thanks to the NBA’s success at promoting the sport.  Basketball is an endurance and velocity driven team sport; it is paramount to each team’s success that all players play their best game at every game and throughout the game.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Basketball is a dynamic sport which engages the whole body. It is influenced by multiple techniques, quick reaction time, coordination, game IQ, power, shooting abilities, passing skills and more.   This basketball training guide will help an athlete improve basketball skills. It includes workouts to improve basketball performance and exercises for basketball players to reach the pinnacle of their game.    Improve basketball shooting   Shooting skills serve as the core foundation of basketball and through hard work and dedication you will reach your intended results. Use these basic steps to improve your basketball shot. Firstly, focus on the mechanism of your shot. Keep your eyes on the target, pay attention to your stance, focus on your basketball grip and try to send the ball sailing towards its target. Cuttino Mobley – Former Houston Rockets, L.A. Clippers guard advice is that one should “Tuck your elbow and line it up with your knee, and don’t shoot at the rim, shoot up over it. Reach up, go inside the basket with your release, and follow through with your index and middle fingers”.   How to improve quickness in basketball?    Basketball is a fast-paced game therefore speed and agility are just as important as shooting accurately. Endurance and passing skills are vital to quicken the pace of the game. This can be achieved through regular endurance training and practising quickness drills for basketball. Part of your quickness drills would be improving your passing skills. Teams that are good at passing enjoy easy baskets and have an easier time playing offense. This is because the players can move the ball quickly and frequently until an opening is found. Once the player has the ball in his grasp, he will need to either pass it a teammate or dribble the ball up and down the court. This is where dribbling exercises would come in handy.   Basketball leg work out   Leg workouts are essential to your basketball workout. Basketball players will be required to do many sets of leg presses and calf raises to improve leg muscle strength required to run up and down the court. Adding ladder drills for basketball should also be a useful piece of your training arsenal. This helps improve hand -eye coordination while working on your calf muscles at the same time.   Improve basketball IQ  Basketball IQ is an important talent for every player to have. It comes with the ability to anticipate moves 3 times ahead and know the strengths and weakness of not only his own team but of your opponents like the back of one’s hand. One method you can use is watch and learn. Watch the best players in action and try pick up queues to their reactions to situations. For an example, what offense are they running to or what defence are they running from. To quote one of basketballs legends “"Talent wins games, but teamwork and intelligence win championships." --Michael Jordan.   Why do my legs hurt when I play basketball?   After following the rigorous training routines mentioned above players may experience sore legs after basketball training.  The leg pain after basketball can be attributed to the intense strain focussed on the legs during training or during the game. During training your calf muscles are strained after many sets of leg presses, and calf raises. This leads to calf pain after basketball and will lead to swelling legs.   How to recover after basketball?  There are many tried and tested methods to relieve leg pain for basketball leg recovery.   Hydrate  Regular hydration like drinking water after exercise can help reduce pain. Water plays a pivotal role in muscle repair and the production of glycogen. Studies have proven that muscle rejuvenation progress is decelerated by half when muscles are not suitably hydrated. Players can even drink energy drinks during game time to give them that additional burst of energy.   Cold compression for legs  Applying an ice pack can relieve pain, ease swelling and inflammation of the sore muscles. Some elite athletes even employ an ice bath to reduce inflammation after a game.    Leg compression therapy The most modern and easy to use device, for basketball leg recovery to ease pain and swelling is SPRYNG, a calf compression wrap. SPRYNG has also been scientifically proven and has been enjoyed by over 10,000 happy customers.   It uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain. SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results  Embrace freedom - It is lightweight, portable, and untethered so it fits nicely in your gym bag.   Extremely affordable –it is cheaper than any other active compression device on the market.  Looks great- It is available in a range of colours to suit your mood or wardrobe.  Convenience- Place your order now via our website and become eligible for free delivery to your doorstep.  Buy now and pay later with our easy instalment settlement options.    References https://www.linkedin.com/pulse/basketball-training-guide-complete-athlete-brett-kuehn/  https://www.highettpodiatry.com.au/the-foot-blog/3-tips-to-improve-your-basketball-performance  https://www.mensjournal.com/sports/basketball-training-guide/  https://www.usab.com/youth/news/2010/12/7tips-to-improve-your-shooting-mechanics.aspx     

The sport of gymnastics has popularized exponentially over time, mainly due to advanced technology and modern equipment made easily available at affordable prices. The hunger for success is greater when corporations splash out lucrative monetary endorsement deals for “world class” gymnasts “and nations push these athletes for Olympic glory. This has propelled novice gymnasts to push their bodies to their utmost limits.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Being an aspiring gymnast can be daunting as your piers perform gravity defying stunts and precise landings. No matter what type of gymnastics you practice be it Artistic, Rhythmic, Trampoline, Power Tumbling, Acrobatics, or Aerobics; these require skills like balance, flexibility, strength, power, coordination, agility, and endurance which places immense pressure on your lower body. This often results in gymnastic injuries unless a tailored gymnastic exercise routine is followed.   Here are some gymnastic exercises for beginners, that will help strengthen the lower body and support one’s leg workout recovery.  Gymnastics strength training for the upper body  Gymnastics is a sport which involves the entire body working cohesively together like a finely tuned machine. While your lower body absorbs most of the impacts, one cannot ignore the significance the upper body plays. For events like parallel bars, still rings or horizontal bars, upper body strength is essential. We recommend a series of handstands, a series of reps on pull up bars and gymnastics bench press to name a few to improve upper body strength and flexibility.  In addition, for overall strength and endurance training; we recommend following the routine of “Simone Biles” one of the greatest gymnasts of our generation. Her cross-training routine involves a mix of swimming, running, and biking —which she follows to prepare herself for competitions.   Gymnastics leg workout  As mentioned, due to the explosive power and force that gymnastics places upon your lower body and legs, one’s ability to absorb the impacts created by the movements is critical to a gymnast’s success. Activities like the vault, dismount, balance beam, pommel horse causes immense pressure on the athletes’ legs. To strengthen leg muscles gymnastic squats, are recommended, and so is a routine a bike ride on an incline plain. With dedication and commitment, one will be well on their way to achieving those powerful gymnastic legs always dreamt of.   But like the saying goes “there is no gain without pain”. This is especially true in gymnastics.   How to stop legs from hurting after a workout?  While training is important, proper recovery is also vital to avoid injury. With the pressure placed on your legs during training one may wonder “how to stop your legs from hurting after exercise”  There is a plethora of modern and time-tested ways to ease leg pain.        Legs sore after stretching Stretching is an important aspect in one’s warming up and cooling down routine. It helps improve flexibility during an exercise regimen. However, the risk of over stretching your muscles can cause intense pain and soreness. As a rule of thumb, if your muscles feel a stabbing pain, that implies that you have over stretched your muscles, resulting in injury. If it is done correctly, one should feel a slight but comfortable stretch of the muscle.          Ice pack for swelling This time tested remedy dates back ages. Applying an ice pack can relieve pain, and ease swelling and inflammation of the sore muscles          Raising legs to increase blood pressure Elevating legs for better circulation is a remedy to improve blood flow to your heart. Oxygen depleted blood returns blood to one’s heart through veins. As the veins are tiny and pressure is low, by positioning one’s legs above the heart level, helps improve blood flow faster. This natural method aided by gravity improves blood circulation and reduces pain.          Leg compression therapy The most modern and easy to use device, to ease pain and swelling that has been scientifically proven is SPRYNG, a calf compression wrap. It uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain. SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results  Embrace freedom - It is lightweight, portable, and untethered.    Extremely affordable –it is cheaper than any other active compression device on the market.  Looks great- It is available in a range of colours to suit your mood or wardrobe.  Convenience-  Place your order now and become eligible for delivery to your doorstep.  Buy now and pay later with our free instalment settlement options.      References https://shiftmovementscience.com/ultimategymnasticsstrengthguide/#General_Strength_-_Lower_Body  https://www.menshealth.com/uk/building-muscle/a756682/the-beginners-guide-to-gymnastics/-  https://www.insider.com/trying-simone-biles-workout-regimen-reviewed-photos-2021-8#:~:text=Biles'%20workout%20reportedly%20consists%20of,through%20each%20of%20the%20moves.  https://www.healthline.com/health/overstretching#about 

Ballet dancing is an art form. It's a performance of musical and creative expression. Ballet requires dedication, practice, and physical strength. For ballet dancers, legs training workouts are essential to ensure their best performances.   There are specialized ballet workouts aimed at strengthening the muscle groups required for dancing, and they are important exercises for the ballerinas to prevent injuries and reach optimal conditions necessary for dancing.  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Strength training exercises for ballet dancers  As one of the most gruelling forms of dance that requires graceful movements, flexibility, a strong core and emphasis on leg strength, the following exercises performed consistently would make a big difference in a ballet dancer's life.  1. Leg raises  Leg lifts and leg raises are popular among dancers, and they can be done while lying on your back. Raise each leg while tightening your abs and making sure to keep the leg straight. Not only are these exercises great calf stretches for dancers, but they also help you achieve those lean and elongated ballerina calves you long for.  Leg raises can even be performed while standing as you support yourself against a ballet barre and lift one leg high up. These helpful ballet calf exercises allow you to stretch out and extend your leg muscles and help to increase balance and flexibility.  2. Squats  Squats are an essential ballet leg workout as they work the front and back legs and help to improve ankle mobility. Simply stand with your feet placed parallel to each other and slightly apart from your hip distance. You may extend your arms in front of you, place them on your hips or overhead.   While keeping your torso straight, push your hips back and bend into your knees until your knees are at a 90-degree angle. Conduct slow and controlled reps and hold the bottom of the squat for about 15 seconds. Repeat as desired. You may start incorporating small weights if you aim to build more strength.   3. Lunges  If you're wondering how to get strong legs for dancing, lunges are great workouts to engage in. They are fantastic ballet leg strengthening exercises as they help to strengthen quads and hamstrings. You may perform stationary lunges or conduct walking lunges based on your preference.  As you take a big step forward, bend into both knees, forming 90-degree angles on each. You may place your hand on your hips or extend them over your head. Return to the starting position and repeat with the other foot in front of you.  4. Wall-sits  This workout is simple and effective in strengthening the lower half of your body. All it requires is a wall to practice against! Simply sit against the wall while placing your legs evenly at 90-degree angles. Hold the position for a few minutes, and you'll feel the burn in your muscles.  This is a fantastic exercise for muscle conditioning for dancers as it helps strengthen muscles and increase endurance.  5. Abdominal workouts  Strengthening the core is especially important to all dancers as essentially all your arm and leg movements originate from your core. The strength of your core determines the power and grace you can incorporate into your movements. And it allows the dancers to maintain their posture as they perform, which is a must-have for all ballet dancers.   Planking, side plank leg lifts and lower abdominal hip lifts are some of the most convenient ab workouts for ballet dancers to engage in regularly.  How to recover fast after ballet workouts?  Do your legs hurt after dancing? Are you wondering why your calves hurt after dancing? Minor aches and pains are common for those who dance and train regularly. With proper dance recovery routines and techniques, you can eliminate those aches and pains and ensure your next training session won't be impacted by it.  Below are a few tips to help you alleviate the pain in your calves and legs and achieve a faster recovery:  1. Use a foam roller  Foam rollers are excellent muscle recovery tools that help you roll out those knots after a strenuous workout. Ideally, it would help to incorporate the foam roller into your warm-down stretches after a workout routine.  2. Stretch  Stretching out your tight muscles is one of the most effective ways to alleviate leg pain that follows a workout. It helps to release the excess lactic acids built up from your activities and alleviate the pain.  3. Calf compression wrap  If you're searching for the best recovery massage tool in the market, SPRYNG calf muscle recovery tool is one that you should grab. It provides active massage compression that promotes oxygenated blood flow to your legs, helping alleviate pain and soreness in your leg muscles fast.  To read more about easy exercises for dancers to stay fit, visit here.   

Whether you want to tone your body, lose a few inches around your waist or achieve that long-desired six-pack, ab workouts for women are fantastic means of strengthening your core and getting in shape. And the best part is that they don't require excessive gym equipment, as most can be done within the comforts of your home.  While there are many core strengthening exercises you may engage in, we have selected the 5 best core exercises for women that you can incorporate into your next workout.  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Best core strengthening exercises to try out:  1. Hip lifts  Lie down on your back, raise your legs, and hold them perpendicular to your torso. Keep your arms by your sides as you raise your hips and lift them a few inches off the floor. Hold it for a few seconds before lowering them to the ground. Keep repeating and try to do each rep without letting your hips fully touch down on the floor for a more intense workout.  2. Flutter kicks  Flutter kicks and workouts are great for your core. Just lie on your back and tighten your ab muscles. Raise your legs, keeping them straight and above the level of your hips. Leave your arms straight in line with the floor. With your toes pointed forward, start lowering one leg and bring it back up as you lower the other. Continue the movement of kicking while keeping your core engaged.   3. Leg lifts  Leg raise ab workouts are some of the best exercises for your ab and leg muscles. Lie on your back and hold your core muscles tight. Lift your legs about one foot off the ground until you feel your core engaged. Bring them back down and repeat the movement without letting your ankles touch the floor at each rep.   Do side leg lifts by turning on your side and lifting one leg at a time to engage the sides of your core. 4. Bicycle crunches  Go a step further from your average double ab crunches to incorporate bicycle crunches. While lying flat on the floor with your legs stretched in front and hands behind your head, lift your shoulder blades off the ground and bring in your right knee towards your chest and have your left elbow meet the knee. Switch sides to engage the left knee and right elbow in the same movement and keep alternating. Make sure not to push your neck forward with your hands as the force should be generated from your abs. 5. Mountain climbers  Get on a plank position with your arms straight and place your wrists directly beneath your shoulders. Alternatively, bring each knee to your chest and back out as you speed up the rotation keeping your glutes engaged.  How to recover from ab workouts:  It's a must to conduct adequate muscle recovery after a workout, as you're sure to experience some level of pain and soreness all over your body after an engaging ab workout session.   Perhaps you're wondering why your legs hurt after doing abs workouts. What's interesting is that most core exercises engage other parts of your body's muscle group, and as such, you may experience soreness in areas aside from your abs.   Pain in your leg muscle is a common occurrence after ab workouts. Hence your post-workout recovery should target leg muscle recovery as well.  Incorporating the following techniques would help your muscles recover faster after a good core workout:  1. Take a cold shower  After an intense workout, a cold shower is a great way to relax your muscles and help them regenerate. It is known to help reduce muscle soreness and promote faster recovery.  2. Use a calf muscle recovery tool  If you're experiencing pain in your legs and calves, an active massage compression tool would be the ideal solution. SPRYNG calf compression wraps are some of the best recovery massage tools available that promote healing in your leg muscles through active compression.  3. Hot water bottle  Experiencing sore abs is a sign you've had yourself a good ab workout. A good old hot water bottle or a heat wrap can help ease the pain in your sore abs as it increases blood flow and speeds up recovery.   4. Rest and recover  One of the best ways to relieve muscle soreness post-workout is to allow your body to heal itself. So don't try to push beyond your limits. Give yourself plenty of rest and ensure you receive sufficient high-quality sleep each night so your body can recover itself.  For more on alleviating muscle pain post-workout, visit here.