Abdominal Exercises

Abdominal exercises are one of the most sought after strength training exercises.  Everyone is looking for ways to get the ultimate six pack abs by searching for the most effective and best ab exercises.   
 


Here on this site you will find several ab exercises with instructions and a free fitness video demonstration for each stomach exercise to ensure you are doing them correctly.  

You want to do these exercises properly in order to help strengthen your core and support your body. 

List of Abdominal Exercises

Use the links below to go to the specific stomach exercises you want for instructions and video demonstration.  The ab exercise pages are grouped by abdominal muscles plus a separate page for the top 3 ab exercises and common crunches. 

Before you dive into these stomach exercises you may want to read this article on theBest Ab Exercises and the Worst.

Top 3 Abdominal Exercises 

• Bicycle Crunch
• Captain's Chair
• Exercise Ball Abdominal Crunch

Common Abdominal Crunches

• Traditional Crunch
• Reverse Crunch
• Vertical Leg Crunch
• Long Arm Crunch

Six Pack Ab Exercises

• Bent Knee Abdominal Hip Raise
• Abdominal Leg Pull Ins
• Abdominal Leg Raises
• Abdominal Flutter Kicks

Oblique Exercises

• Fingers to Heel Oblique Touchers
• Oblique Crunch
• Elbow to Knee Oblique Crunch
• Lying Side Oblique Crunch
• Isometric Side Bridge

Transverse Abdominal Exercises

• Plank Pose
• Plank Pose Leg Lift
• Plank Pose Twist
• Transverse Pull Ins
• Back Extensions

Risks of Belly Fat Risks of Belly Fat

Belly fat is a dangerous condition. There are many health risks of belly fat. The problem of belly fat is one of the worst manifestations of excess weight. Many people gain weight only around their belly and such condition becomes even riskier for health.

According to medical research, people with fat bellies, especially men who gain weight around their tummy, are very much prone to cardiovascular diseases. So apart from spoiling your personality, belly fat also poses health challenges.

Gaining weight is easy nowadays as compared to losing weight. Wrong eating habits, sedentary lifestyle, and lack of time for self, are quick ways to gain weight. In most of the cases, the weight gain starts showing around belly. In fact, men are prone to belly fat risks as compared to women.

Intra-abdominal fat or belly fat can pose health challenges like diabetes, heart disease, stroke, slow metabolism, sleep apnea, and other serious conditions. The abdominal fat is mostly visceral fat that lies deep within the tissues and put direct pressure on organs. In case there is accumulation of visceral fat, the belly looks extremely protruded. There is another kind of fat known as subcutaneous fat that gets accumulated in the belly area. However, according to the research visceral fat is more risky that subcutaneous fat, as the former results in secreting more inflammatory substances and on a more regular basis that affects arteries and other integral organs of the body.

Thus waist circumference is a major factor in determining the chances of coronary diseases in patients. Overweight in itself is a big factor that causes heart disease and other ailments, but overweight people with belly fat are even more prone to heart disease risks. Central obesity can also cause death or serious conditions like paralysis and stroke if not treated on time.

To reduce the risks of belly fat a person should avoid the problem before it occurs. It is especially important for people with history of heart disease in family to control their weight and avoid accumulation of fat in the abdominal area. Since central part of the body is quite prone to gain weight quickly we need to take extra care to maintain a flat belly.

Doctors recommend a daily routine of physical exercise and balanced eating habits in order to keep away the risks of belly fat. Minimum 40 minutes of walking and healthy diet is a must to keep away abdominal weight or overall fatness. For people who have the tendency to gain weight around tummy, should indulge in stretch exercise and spot reduction to mobilize the fat around abdominal area.

Since there is no quick way to lose belly fat we should try preventive measures to avoid the problem. By using tummy tuck belts and wearing suitable clothes we can deal with the problem of hiding belly fat, but cannot avoid serious health problems resulting from it. All the diseases that are accentuated by belly fat like heart disease, diabetes, hypertension, cancer, and stroke are incurable. But curing belly fat is in our hands and we should strive for it.

Risk of belly fat is not limited to personality defect and low confidence, it has serious impacts like heart disease, diabetes, stroke, cancer, that are life threatening.

1. Can Belly Fat Cause Colon Cancer
2. Blood Pressure and Belly Fat
3. Stress Due to Belly Fat

Aerobic exercise: How to warm up and cool down

Done correctly, warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance.

By Mayo Clinic staff

You're ready to hit the elliptical machine or the running trails. Before you do, though, consider doing a brief warm-up, followed by a quick cool-down session when you're done exercising. Sure, a warm-up and cool-down may add a few minutes to your exercise routine, but they also might help you stay healthier.

Why warm up and cool down

There's some controversy about whether warming up and cooling down offer health benefits. But proper warm-ups and cool-downs pose little risk, so if you have the time, consider adding them to your workout schedule. Warm-ups and cool-downs generally involve doing your activity at a slower pace and reduced intensity.

Warming up may help prepare your body for aerobic activity. Warming up gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature. Jumping into an aerobic workout without preparing your body could lead to such problems as muscle strain or injury.

Cooling down after your workout may help gradually reduce the temperature of your muscles, especially if you've had an intense workout. Cooling down may help reduce muscle injury, stiffness and soreness, but the research is uncertain.

How to warm up

Warm up right before you plan to start your workout. In general, warm up by focusing first on large muscle groups, such as your hamstrings. Then you can do exercises more specific to your sport or activity, if necessary. A warm-up may cause mild sweating, but it shouldn't leave you fatigued.

Here are some examples of warm-up activities:

• To warm up for a brisk walk, walk slowly for five to 10 minutes.
• To warm up for a run, walk briskly for five to 10 minutes.
• To warm up for strength training, move your muscles and joints through the movement patterns you'll do during the exercise, but before you start with weights.
• To warm up for soccer, do slow, soccer-specific running drills.
• To warm up for swimming, swim slowly at first and then pick up the tempo as you're able to.

How to cool down

Cooling down is similar to warming up. You generally continue your workout session, but at a slower pace and reduced intensity. Cooling down may be most important to the best athletes, such as well-conditioned marathoners. For them, cooling down is important because it helps regulate blood flow. For others, cooling down may simply become an enjoyable ritual as part of an overall exercise program.

Here are some examples of cool-down activities:

• To cool down after a brisk walk, walk slowly for five to 10 minutes.
• To cool down after a run, walk briskly for five to 10 minutes.
• To cool down after biking, spin on your bicycle at higher revolutions per minute (around 100) as you finish your exercise.
• To cool down after swimming, swim some leisure laps for five to 10 minutes, varying your strokes.

A word about stretching

Consider adding stretching to your cool-down session. Stretching can increase blood flow to your muscles. Stretching may also help improve your performance in some activities or decrease your risk of injury by allowing your joints to move through their full range of motion.

If you have a tight or previously injured muscle, stretch the affected muscle after you warm up. Hold each stretch for about 30 seconds. And remember to keep it gentle. Don't bounce. Don't stretch to the point of pain. Sudden or aggressive stretching motions may actually cause an injury or worsen and injury.

Be kind to your body

Finding time for regular aerobic workouts — plus warming up and cooling down — can be challenging. But if you're tempted to skip warming up and cooling down, get creative. If you walk to a fitness facility, use the trip there and back to warm up and cool down. Remember, be kind and give your body time to adjust to the demands of your workout.

Aerobic exercise: Top 10 reasons to get physical

Regardless of age, weight or athletic ability, aerobic exercise is good for you. See why — then prepare yourself to get moving.

By Mayo Clinic staff

Regular aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

How your body responds to aerobic exercise

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

at aerobic exercise does for your health

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

1. Keep excess pounds at bay
   Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
2. Increase your stamina
   Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
3. Ward off viral illnesses
   Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks
   Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
5. Manage chronic conditions
   Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.
6. Strengthen your heart
   A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear
   Aerobic exercise boosts your high-density lipoprotein (HDL or "good") cholesterol and lowers your low-density lipoprotein (LDL or "bad") cholesterol. The potential result? Less buildup of plaques in your arteries.
8. Boost your mood
   Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
9. Stay active and independent as you age
   Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
10. Live longer
    Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

Take the first step

Ready to get more active? Great. Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start.

When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.

Other options might include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

Exercises for Seniors to Remove Belly Fat

Aerobics Music Free Download

Losing belly fat is difficult for everyone regardless of age or gender. Seniors may face a tougher challenge than other age groups, but the remedy is much the same. Exercise is the key factor in losing excess weight around the stomach along with a healthy well-balanced diet. Seniors should discuss their exercise plan with a doctor before beginning any new progra

Aerobic Activity

Aerobic activity burns fat and calories and increases stamina. Walking and biking are aerobic activities that will help burn off the fat that is gathering around the stomach. Swimming is another fat burning activity that is less stressful to the joints. Many seniors find water aerobics and swimming a good alternative to land based activities because of joint pain.

Look for water exercise classes at your local YMCA and slowly build your endurance. Build up your aerobic routine to 20 or 30 minutes at least three times a week. If joint pain is discouraging your activity, break up your exercise sessions into 10-minute batches. This will give you all of the benefits of exercise without causing excessive pain in your joints.

Overworking your muscles or joints in the early stages of an exercise program could cause you to give up on exercise. Listen to your body and stop whenever you experience pain or are too fatigued to continue. Some seniors face difficulty accepting the changing condition of their bodies. Your local YMCA may have classes that are developed specifically for seniors and the limitations that they face. Consult with your doctor which exercises are appropriate for you. The doctor is the best person to determine what physical activity you are capable of doing safely.

Strength Training

Strength training will help to improve your muscles and burn calories when you are not exercising. Fat burning is essential to losing belly fat.

Remember to work all the muscle groups in your body when you are working on your strength training exercises. Give your body plenty of time to rest in between workouts. To increase muscle strength, you will have to allow the muscles to rest. Overworking the muscles without at least a day in between workouts will not increase muscle strength and may cause the opposite effect.

Strength training helps to combat the natural loss of muscle mass that occurs as the body ages.This natural decrease in muscle strength can affect a senior’s ability to perform daily activities such as walking up stairs or shopping. Muscle strength also helps to support joints that may be affected by osteoarthritis and joint pain. The goal of strength training is not to become a bodybuilder, but to maintain strength in muscles that are deteriorating with age.

If you are overweight or have excess weight around your belly, these exercises will help your body work efficiently to burn off fat. Discuss weight training or strength training with your doctor before beginning to determine what type of strength training is right for you. Resistance bands and free weights can be used in your program.

Relaxation

You should include some relaxation and stress reduction activities in your program to eliminate belly fat. This is especially important for those who are under chronic stress. The body under stress will store excess fat in the belly area to use for energy. The body is actually preparing for attack when it stores this excess fat. Include a day of yoga in your routine or include meditation exercises to reduce the amount of stress that your body is experiencing.

Psychological or emotional stress can occur at any age, but seniors face some unique changes to their lives that may increase their stress levels. Seniors can become psychologically stressed about their changing health and perceived loss control over their lives. We may think of our retirement years as a time of relaxation and rest, but some seniors feel less productive and useful during this time. Incomes tend to decrease during the senior years as well, causing even more emotional turmoil.

Memory Research - The Science Behind Memory Improvement

This page lists memory research evidence that backs up much of the advice and techniques I explain on this website. Why the need for a page like this? There has always been too much hype associated with memory improvement. It's easy to find "snake oil salesmen" selling magic pills they say give anyone a perfect memory. But you want good reasons for what you do, and so do I. Thus the importance of scientific research.

The rest of this site explains memory improvement habits and techniques. Make them your own, and you will get results! This page lists memory research studies that support the advice on this site. These studies help explain why my advice is effective.

Click the blue and white arrows to jump down to the related section:

• Brain Games & Memory - Research Studies
• Diet & Memory - Research Studies
• Exercise & Memory - Research Studies
• Meditation & Memory - Research Studies
• Memory Systems & Memory - Research Studies
• Sleep & Memory - Research Studies
• Study Skills & Memory - Research Studies

Don't expect this research to address every question or technique, however. Science has not yet solved the puzzle of human memory (though great strides have been made). Some advice is presented on this site because I know it works, from having tried it myself.

Below are research studies I think are especially relevant. I'll continue to add to this page as I learn more, and as additional studies are released.

Brain Games & Memory - Research Studies back to top

The brain needs stimulation to function at its best, and playing brain games is one way to keep your mind active. Scientific online brain games, in particular, have been shown to increase memory, concentration, and other brain skills.

• Mentally stimulating activities protect against Alzheimer's Disease. Ten individuals with Alzheimer's Disease were studied together with 65 healthy people and 11 young controls. This study found that those who participated throughout their lives in mentallly stimulating activity had less beta-amyloid (a suspected cause of Alzheimer's Disease) deposited in their cortex. The authors conclude that individuals who participated in greater early and mid-life cognitive activity (including playing brain games, reading, and writing) had lower amyloid uptake, perhaps reducing the onset and progression of Alzheimer's.
  
  Reference: Susan M. Landau, PhD, Shawn M. Marks, BS, et al. "Association of Lifetime Cognitive Engagement and Low ß-Amyloid Deposition" Archives of Neurology, Published online January 23, 2012. http://dx.doi.org/10.1001/archneurol.2011.2748
• Brain training improves memory in child cancer patients. Twenty-three pediatric cancer survivors aged 7 to 19 completed 40 sessions of Lumosity computerized brain training. Participants increased mental flexibility, processing speed, declarative memory, and prefrontal cortex activation. (The prefrontal cortex is where executive functions such as planning, organizing, focusing attention, and remembering complex concepts and events occurs.) The study's authors concluded that these computerized cognitive exercises "can be successfully implemented at home and...may be effective for improving executive and memory skills in this group."
  
  Reference: Shelli R. Kesler, Norman J. Lacayo, et al. "A pilot study of an online cognitive rehabilitation program for executive function skills in children with cancer-related brain injury."Brain Injury, Vol. 25, No. 1 , Pages 101-112. Informa Healthcare, January 2011. http://dx.doi.org/10.3109/02699052.2010.536194
• Brain training improves working memory in adult brain injury patients.Twenty-one individuals, averaging 43 years old, with an average of 37 months since a traumatic brain injury trained daily for five weeks using a computerized working memory program. Follow-up occurred 4 weeks and 20 weeks after training. Participants who trained experienced significant improvement in working memory tests and tasks at both 4 and 20 weeks compared to controls who did not train. The study's authors concluded that, "...structured and intense computerized working memory training improves subjects' cognitive functioning."
  
  Reference: Anna Lundqvist, Kerstin Grundstrom, et al. "Computerized training of working memory in a group of patients suffering from acquired brain injury." Brain Injury, Vol. 24, No. 10 , Pages 1173-1183. Informa Healthcare, September 2010. http://dx.doi.org/10.3109/02699052.2010.498007
• Cognitive training decreases risk of cognitive decline. This 800-page research study, funded by the National Institutes of Health (NIH), reviewed extensive past research to determine which activities have the most impact on brain health. Of all factors, including diet, supplements, and exercise, only "cognitive training" (i.e., brain games training) was found to be closely associated with a decreased risk of mental decline.
  
  Reference: Williams JW, Plassman BL, et al. "Preventing Alzheimer's Disease and Cognitive Decline. Evidence Report/Technology Assessment No. 193. (Prepared by the Duke Evidence-based Practice Center under Contract No. HHSA 290-2007-10066-I.)" Agency for Healthcare Research & Quality (AHRQ), U.S. Dept. of Health & Human Services. Publication No. 10-E005. Rockville, MD: Agency for Healthcare Research and Quality. April 2010. http://www.ahrq.gov/downloads/pub/evidence/pdf/alzheimers/alzcog.pdf
• Computer software improves attention and memory. The Brain Fitness Program, a computerized brain training program created by Posit Science, was shown to significantly improve memory, attention, and information processing. Those who trained with the software were twice as fast in processing information, and they scored as well on memory and attention tests as those 10 years younger. Researchers concluded that "...the experimental program improved generalized measures of memory and attention more than an active control program."
  
  Reference: Smith GE, Housen P, et al. "A cognitive training program based on principles of brain plasticity: results from the Improvement in Memory with Plasticity-based Adaptive Cognitive Training (IMPACT) study." Journal of the American Geriatric Society, 57(4):594-603. April 2009. http://www.ncbi.nlm.nih.gov/pubmed/19220558
• Dual n-back computerized training increases fluid intelligence. Seventy healthy adults practiced a difficult memory exercise called "dual n-back training" on the computer for 8, 12, 17, or 19 days, five days a week. Those who trained increased their working memory and fluid intelligence significantly compared to controls who did not train. The more days trained, the larger the increase. Fluid intelligence is a component of creative problem solving and a major contributor to a person's intelligence quotient (IQ).
  
  Reference: Jaeggi, S., Buschkuehl, M., et al. "Improving fluid intelligence with training on working memory." Proceedings of the National Academy of Sciences (PNAS), 105(19): 6829-6833. April 28, 2008. DOI: http://dx.doi.org/10.1073/pnas.0801268105

Diet & Memory - Research Studies back to top

Diet & Memory - Research Studies

What you eat and drink every day (and in what quantity), as well as what supplements you take, has a significant impact on your brain and memory. The study below highlights the connection between the amount of food you eat and your memory.

• Overeating may double your risk of memory loss. The more calories you eat per day, the higher your risk of developing mild cognitive impairment when you reach age 70 and above. Mild cognitive impairment (MCI) is the stage between normal age-related memory loss and full-blown Alzheimer's disease. Researchers studied 1,200 individuals ages 70-79, including those with and without MCI. They were divided into three groups based on number of calories consumed per day. The conclusion: the group in the top third (those eating the most calories) hadtwice the risk of contracting mild congnitive impairment. Cutting calories and eating healthy does more than preserve your physical health - it protects your brain from significant memory loss. Looked at another way, habitual overeating appears to directly cause memory loss and cognitive impairment.
  
  Reference: Yonas Geda, MD, MSc, Marion Ragossnig, Lewis K. Roberts, et. al. American Academy of Neurology (AAN), February 13, 2012. http://www.aan.com/globals/axon/assets/9279.pdf
  
  
  
  

  Aerobic Exercise & Memory - Research Studies back to top

  The hippocampus, a curved structure in the brain, is vital to memory formation. Many studies indicate that a bigger hippocampus means a better memory. Research also shows that you can increase the size of your hippocampus through aerobic exercise, regardless of your age.

  • Exercise increases hippocampus size and improves memory. One year of brisk walking by older adults caused their hippocampus to grow by 2 percent. They walked 40 minutes, three days a week. The control group that did not walk saw their hippocampus shrink by over 1 percent, due to normal aging.
    
    Reference: Kirk I. Erickson, Michelle W. Voss, et al. "Exercise training increases size of hippocampus and improves memory." Proceedings of the National Academy of Science (PNAS), Jan. 31, 2011. DOI: http://dx.doi.org/10.1073/pnas.1015950108
  • Physically fit children perform better on memory tests. Children age 9 and 10 who were more physically fit had a 12 percent bigger hippocampus and scored higher on a test of relational memory (the memory-associated ability to relate and integrate information). Fitness was measured by how efficiently the student's body used oxygen while running on a treadmill ("the gold standard measure of fitness"). The size of their hippocampus was measured by MRI scan.
    
    Reference: Laura Chaddock, Kirk I. Erickson, et al. "A neuroimaging investigation of the association between aerobic fitness, hippocampal volume and memory performance in preadolescent children." Brain Research, 1358: 172-183. October 28, 2010. DOI: http://dx.doi.org/10.1016/j.brainres.2010.08.049
  • Aerobic fitness is correlated with hippocampal size. Physical fitness is directly associated with a larger hippocampus and better spatial memory in older adults. Participants in this study who were more fit were shown to have a significantly larger hippocampus. According to the study authors, "If you stay fit, you retain key regions of your brain involved in learning and memory."
    
    Reference: Kirk I. Erickson, Ruchika S. Prakash, et al. "Aerobic fitness is associated with hippocampal volume in elderly humans." Hippocampus, 19: 1030-1039. October 2009. DOI: http://dx.doi.org/10.1002/hipo.20547

  Meditation & Memory - Research Studies back to top

  Meditation is an ancient mental discipline little practiced in Western countries until recently. While at first glance it appears those Tibetan monks aren't doing anything, they are engaged in a brain plasticity exercise that literally reshapes the brain in ways that improve memory and attention span.

  • Meditation changes brain structure, improving attention span. Gray matter in the hippocampal memory center of the brain became denser in participants who meditated 30 minutes a day for 8 weeks. Hippocampal density was measured by MRI scan. The control group who did not meditate experienced no changes in brain density. "The results suggest that participation in MBSR [mindfulness meditation] is associated with changes in gray matter concentration in brain regions involved in learning and memory processes..."
    
    Reference: Britta K. Holzel, James Carmody, et al. "Mindfulness practice leads to increases in regional brain gray matter density." Psychiatry Research: Neuroimaging, 2011; 191 (1): 36. DOI: http://dx.doi.org/10.1016/j.pscychresns.2010.08.006
  • Short 20-minute meditation sessions improve concentration. Before you can place anything in memory, you must focus on it. Not only does regular meditation improve concentration, but the benefits are achievable in as little as 20 minutes per day according to this study. Participants did much better than the control group on timed concentration and memory tests such as computer adaptive n-back tasks.
    
    Reference: Fadel Zeidan, Susan K. Johnson, et al. "Mindfulness meditation improves cognition: Evidence of brief mental training." Consciousness and Cognition, 19(2): 597-605, June 2010. DOI: http://dx.doi.org/10.1016/j.concog.2010.03.014

  Memory Systems & Memory - Research Studies back to top

  Memory Systems based on visualization & association are some of the most powerful techniques you can use to memorize any type of material. In fact, if there is one set of habits that you take away from this website, I hope that it's to regularly use memory systems such as the Link method, Journey method, and Peg method.

  • Visualization & association keywords create strong memory links. This study showed that taking practice tests helps improve memory. The conclusion was that during a practice test, the student develops effective "mediators" (mental hints) that they normally wouldn't think of during regular studying. The true insight, in my opinion, is that students should be actively creating these mediators during their regular study sessions! As the study's author points out, for foreign language tests, "A more effective strategy is to develop a keyword that connects the foreign language word with the English word. 'Wingu' sounds like 'wing,' birds have wings and fly in the 'clouds.'" What she is describing, of course, is visualization & association, a memory technique explained on this website.
    
    Reference: Mary A. Pyc, Katherine A. Rawson. "Why Testing Improves Memory: Mediator Effectiveness Hypothesis." Science, 15 October 2010: 335. DOI: http://dx.doi.org/10.1126/science.1191465
  • Forgotten information is still in your brain. Eleven female and five male patients were put in an fMRI machine that measures blood flow in the brain. Even when the students could not recall any of the information they had been shown earlier, a repeated brain scan showed the same pattern as when they were exposed to the information originally. Though the students couldn't remember the details, the information was apparently still in their brain. The implication for memory improvement is that we must create better "hooks" for retrieving details from memory. These hooks are the visualization & association "memory systems" described on this website.
    
    Reference: Jeffrey D. Johnson, Susan G.R. McDuff, et al. "Recollection, Familiarity, and Cortical Reinstatement: A Multivoxel Pattern Analysis." Neuron, Vol. 63 Issue 5, September 8, 2009. DOI: http://dx.doi.org/10.1016/j.neuron.2009.08.011

  Sleep & Memory - Research Studies back to top

  Many studies have shown that restful sleep consolidates and strengthens memories. Sleep makes memories more accessible and usable. To improve your memory, improve the quality of your sleep (and the quantity, if you are not sleeping enough).

  • Learning strengthened by latter-stage sleep. Spindle-rich sleep that occurs in the latter half of a night's sleep is responsible for strengthened learning ability. During this stage of sleep, memories are transferred from short-term storage in the brain's hippocampus to long-term storage in the prefrontal cortex. The study's author concludes that, "..if you sleep six hours or less, you are shortchanging yourself. You will have fewer spindles, and you might not be able to learn as much." Sleep seeks out memory functions and restores their critical functions.
    
    Reference: Bryce A. Mander, Sangeetha Santhanam, et al. "Wake deterioration and sleep restoration of human learning." Current Biology, 2011; 21 (5): R183. March 8, 2011. DOI: http://dx.doi.org/10.1016/j.cub.2011.01.019
  • Sleep reorganizes memories and improves creativity. As this study showed, sleep reorganizes and restructures memories, picking out the most important details. According to the study's author, "We can get away with less sleep, but it has a profound effect on our cognitive abilities."
    
    Reference: Elizabeth A. Kensinger and Jessica D. Payne. "Sleep's Role in the Consolidation of Emotional Episodic Memories." Current Directions in Psychological Science, Vol. 19, No. 5: 290-295. October 12, 2010. DOI: http://dx.doi.org/10.1177/0963721410383978
  • Sleep strengthens memories, protects from interference. Non-distracted participants who slept after learning 20 word pairs recalled 12 percent more than other non-distracted participants who did not sleep before testing. Distracted participants who slept remembered 44 percent more than distracted participants who did not sleep. The study's author concluded that sleep not only protects memories from interference (competing information), it makes memories stronger.
    
    Reference: Jeffrey Ellenbogen. "Sleep Strengthens Your Memory." American Academy of Neurology, 59th Annual Meeting in Boston. April 25, 2007. http://www.aan.com/press/index.cfm?fuseaction=release.view&release=460

  Study Skills & Memory - Research Studies back to top

  Which study methods you use makes a big difference on how much of the material you can later recall. Some of the best study skills include 1) reducing interference, 2) spacing it out, 3) using whole and part learning, 4) reciting the material, and 5) using a study system such as SQR3. Here is some research related to study skills.

  • Practice "retrieval" (i.e., recite) to remember more. To recall more, read less and retrieve more. This research showed that frequent self-testing while you study increases your ability to recall what was learned. Participants who studied using retrieval self-testing remembered 50 percent more science material than others who studied the same information by drawing concept maps.
    
    Reference: J. D. Karpicke, J. R. Blunt. "More Learning than Elaborative Studying with Concept Mapping." Science, Vol. 331, No. 6018, pp. 772-775, 11 February 2011. DOI: http://dx.doi.org/10.1126/science.1199327
  • Spaced out study sessions result in better learning. This study proved what you already know: short-term cramming doesn't work. Over 1,000 participants engaged in two separate study sessions followed by an exam. During the first study session they were taught a series of obscure but true facts. The second session was a review of the same information. The researchers found that the longer the time between the two study sessions, the better the students performed on the exam. The study's author advises, "If you want to remember information for just a week, it is probably best if study sessions are spaced out over a day or two. On the other hand, if you want to remember information for a year, it is best for learning to be spaced out over about a month. It seems plausible that whenever the goal is for someone to remember information over a lifetime, it is probably best for them to be re-exposed to it over a number of years."
    
    Reference: J. D. Karpicke, J. R. Blunt. "Spacing Effects in Learning: A Temporal Ridgeline of Optimal Retention." Psychological Science, 19, 1095-1102. November 1, 2008. DOI: http://dx.doi.org/10.1111/j.1467-9280.2008.02209.x
  • Overlearn to reduce memory interference. This study showed that the more deeply you understand the material, the more protected your memory is from interference from similar information. Therefore, to strengthen your memory overlearn the information (continue studying even after you think you know it well).
    
    Reference: Isabel L. Beck, Patricia A. Carpenter. "Cognitive Approaches to Understanding Reading: Implications for Instructional Practice." American Psychologist, Vol 41(10), October 1986, 1098-1105. DOI: http://dx.doi.org/10.1037/0003-066X.41.10.1098

Memory Improvement Exercises for a Stronger Brain

Want a stronger brain? Weave memory improvement exercises into your daily routine. Constantly challenge your memory. Put your memory to work! Your memory isn't a muscle, but it does react like one. Fail to use your muscles, and you become physically weak. (Just ask anyone who has had to stay in bed for a month due to illness.) Neglect your memory, and your ability to remember things will decrease too.

Athletes don't mind the hours spent in the gym. They want the added strength and stamina. View yourself as a "mental athlete," and reap the rewards of a stronger brain. Look for ways to engage your memory power. Create your own memory improvement exercises, and embrace the mental effort.

Memory systems, online brain games, memory improvement vitamins, the importance of adequate sleep, and other factors are discussed elsewhere on this website. They also contribute to a better memory. But you can get even better results by adding your own custom memory improvement exercises to the mix. See below for suggestions.

Earlier generations were forced to use their memories. A hundred years ago, the average person probably had a better memory than we do today. We are so dependent on crutches to help us remember that we've nearly lost the skill. Electronic organizers, calculators, computers, etc. have their place but lessen mental effort.

Personal Digital Assistants (PDA's) image credit: flickr / unwiredben

To improve your memory, increase the mental effort you expend each day. Create your own memory improvement exercises that can then become memory improvement habits.

Memory Improvement Exercises: Some Ideas

Take possession of the memory improvement exercises below. Embed them in your daily routine. Modify them to your own situation. Some may seem difficult at first. That's an indication of how weak your brain has become!

Not only will this mental activity improve your memory and sharpen your brain in the short run, it may protect you from Alzheimer's disease.

Memorize the phone numbers of your ten closest friends and relatives. After that, memorize ten more. Then ten more. When grocery shopping, mentally keep a running total of the value of the items in your cart. At first, round off prices to make it easier. For a real challenge, include the exact amounts of dollars and cents as you perform the mental computations. Memorize your grocery list, especially if you only need a dozen items or less. It's okay to keep a written copy in your pocket for review when you're done shopping. Join one or more card-playing groups. Bridge, Poker, Canasta - it doesn't matter. Play with the group at least twice a month. If you have someone to play board games with, start a game night. Play a different board game once a week. Choose challenging games. If checkers is too easy, learn chess. Create short-term memory tests. Place a dozen small objects on a table. Examples: button, coin, photo, pencil, paperclip, key, etc. Take ten seconds to memorize the items, then cover with a hat or cloth. Recall, out loud, as many as you can. Complete a crossword puzzle a day. Buy a crossword book which has dozens of puzzles such as the New York Times crossword collection, or complete the puzzle in your daily newspaper. Memorize one "top ten list" a day. Examples: Top 10 Greatest Mathematicians, 10 Huge Prehistoric Cats, 10 Most Common Food Allergies, Top 10 Castles and Palaces. Type "top ten lists" into a Google search, and you'll find dozens. Learn a craft or hobby. Pick something challenging and intriguing. Become an expert. Spend 10 minutes a day memorizing place names from around the globe. First challenge yourself to memorize the U.S. state capitals. Then memorize the names of the countries on each continent. Then memorize the capitals of those countries. When you meet someone new, memorize at least three pieces of information about them besides their name. Write this information down later on an index card. Periodically study your cards. Create flash cards on a subject you know nothing about. Make 50 flash cards that define the main concepts of that topic. Memorize the cards, and test yourself periodically. Wrap each stack with a rubber band, or file them in small boxes to keep them organized. Memorize the order of the playing cards in a randomly shuffled deck. No, this isn't impossible! Use the visualization memory systems described elsewhere on this site. Memorize the lyrics of your favorite songs. To get the lyrics, type the song name plus the word "lyrics" into a Google search. Determine to learn a new language. Find a native speaker who you can converse with on a regular basis. Become bilingual! After reading a book, write down a summary of the plot or main points of the book plus what you learned. If you don't read much, start now with the classics. Keep a daily journal. At day's end, recall what happened that day and write it down in as much detail as you can. Recall facts in reverse order. Don't waste those minutes spent in an elevator, during your morning commute, or other times when you are waiting or sitting idle. For example, say or thing the letters of the alphabet in reverse order. It's challenging the first time. As you get better, say or think it faster. Even time yourself! There are all kinds of math sequences that can be said backwards, that require you to concentrate intensely and think hard. For instance, try counting backward from 100 by 3's. Too easy? Try counting backward by 7's, etc. It's a brain workout on the go - anytime, anywhere.

These are just a few ideas for memory improvement exercises. You can think of many more if you put your mind to it. Push your brain to the limit, and you will be rewarded.

Concerned your memory will worsen as you get older? Now is the time to take action. "Use it or lose it," as the old saying goes. Find ways to exercise your memory, or risk an increased chance of early onset memory loss.

To use another well-worn expression, you don't get something for nothing. And you can't have a strong memory (or, as you age, likely even keep the one you have) without investing time and effort. Build a program of memory improvement exercises into your daily routine, and you won't regret it.

7 tips to manage your boss -- and yourself

(MoneyWatch)  

Sometimes I think employees think their bosses are all-knowing and all-seeing, like a divine being or Santa Claus. They're not. They're regular flesh and blood people, just like you and me. And they've got bigger things to worry about than you. Not only that, but the reverse is also true. At least it should be.

When employee and boss don't see eye to eye (istockphoto)

People focus way too much on their bosses. Probably the most common dynamic is when the boss, employee or both are dysfunctional. The more dysfunctional, the more disproportionate the focus. We have micromanaging bosses, but we also have lots of employees that overload their bosses with unnecessary and unwanted information, communication and attention.

In some ways, it reminds me of children with alcoholic or abusive parents. In the name of survival, kids learn warning signs to watch out for. But the workplace is different because you're an adult with adult responsibilities and adult choices. Your boss isn't your whole world, even at work. At least he shouldn't be.

If you find that you're thinking, worrying or stressing about your boss an alarming amount, I can almost guarantee that she's not ecstatic about the relationship either. Here are seven tips to try before you end up shooting yourself in the foot, going off the deep end, or doing irreparable harm to your relationship, reputation and career.

Remember why they pay you: to do your job. People often get confused about the whole boss thing. If you're in a company bigger than, say, 10 people, you don't really work for your boss, you work for the company. You were hired and you're paid to do a job. So focus on doing it and doing it well.

Take the initiative. Executives and managers don't just like it when employees take the initiative to solve big problems and get things done -- they love it. Thus the expression, it's sometimes better to ask for forgiveness than permission. I like to say, "What your boss doesn't know won't hurt you." It's usually true.

Focus on yourself. If there's an issue between you and your boss, there's a 50-50 chance that it's you. And, between the two of you, you're better off focusing on yourself rather than your boss. The reason is simple. You can't control or change your boss; you can only control or change you. Tolstoy wrote: "Everybody thinks of changing humanity, and nobody thinks of changing himself." Smart guy, that Tolstoy.

Give your boss what he needs to do his job -- no more, no less. Of course, there are micromanaging control freaks who should probably see a shrink. But oftentimes, bosses micromanage because they're not getting what they need to do their jobs effectively or they're concerned that you're not cutting it. The best thing to do is ask what's going on and what he needs. Then give it to him -- no more, no less. 

Why your boss doesn't always listen to you
Busting the bad boss myth

Have periodic one-on-one meetings. If you have weekly one-on-one meetings with your boss, you should be able to cover everything that needs to be covered and then be on your way. That often relieves a lot of the disruptive ad-hoc communication and unnecessary fire drills.

Get advice from someone who knows your boss better than you do. If you're really befuddled about how to work with your boss, ask somebody who knows him well. I once had a CEO who was micromanaging and it was driving me crazy. Him, too. So I asked the president who had worked closely with him for many years and, lo and behold, he told me what I needed to know. We had a great relationship after that. No kidding.

Be open and honest...with yourself. If things aren't working out, then maybe it's time to move on. Sure, it's a tough job market, so that may take a while, but it's almost always for the better and you'll both be relieved once the dust settles. Of course, you can try to wait him out, but you may end up getting fired, in which case you'll be leaving on her terms, not yours. Something to consider.