The BOSU ball is a great workout tool as it challenges your balance, giving you an intense core workout and improving stability and core strength.
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1. High plank
Place the BOSU curved side down and place your palms flat on either end of the flat side. Step your feet back so your body is in a straight line, keeping your arms straight with elbows locked. Hold for 1 minute.
2. Mountain climbers
Start with BOSU curved side down and grip both sides of the flat surface. Start from a plank then bring alternate knees forward in a running motion. Do 30 on each side.
3. Bird dog
Place the BOSU ball flat side down. Place your left knee and right hand on the rounded side. Extend your right leg back and your left hand forward until they are straight, pointing fingers and toes. Repeat ten times each side alternating.
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Place the BOSU ball flat side down. Lie on your back on the ball with feet flat on the ground and fingertips to temples. Stretch back then flex and crunch up, raising your shoulders of the ball. Repeat 20 times.
5 reasons why your movements are irregular
If you regularly suffer from constipation, it may be caused by one of the following things:
1. Dehydration: Dehydration causes hard stool that is difficult to pass. Aim to drink at least two litres of water and avoid alcoholic or caffeinated drinks as they are diuretics.
2. Not Enough Fibre: Fibre helps move your stool along so eat a diet rich in fruit, vegetables, legumes and wholegrain cereals.
3. Too Much Fibre: Too much fibre can make your bowel movements bigger and bulkier so consume no more than 70g of fibre a day.
4. Saturated Fat: Skip foods rich in saturated fats like fatty meats and deep fried foods and opt for lean meats and foods that contain healthy fats like avocados.
5. Inactivity: Regular aerobic exercise helps speed up the passage of food by stimulating your intestinal muscles to contract faster.
Overcoming passive-aggressive behaviour
Passive-aggression is an indirect way of dealing with conflict or authority. A passive-aggressive person will allow their anger or resistance to manifest indirectly, such as sulking, sarcasm, withholding or sabotage.
There are many reasons behind passive-aggressive behaviour such as fear of conflict or negative childhood experiences with anger. Passive-aggression is a way to reclaim power and because these behaviours are ingrained, eliminating them takes a lot of self-awareness.
1. Recognise when you are behaving in a passive-aggressive manner, identify the cause of anger and mentally list ways of addressing it.
2. Do not let a situation fester. Address it as soon as you feel calm enough to communicate your points in an assertive manner without anger or aggression.
3. There are two sides to every story so take time to listen to the other person’s point of you. Agreeing to disagree should always be an option.
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