Fitness

Oblique Crunch

10 Exercises That Burn Side Fat Faster

The excess fat on both sides of your waist is called muffin top but it isn’t difficult to remove this stubborn fat if you are ready to spend 20-30 minutes every alternate day on burning the side fat. You need to do some exercises at home to bring your waist back to its original shape.

Exercises For Reducing Side Fat

  1. Starfish
Starfish

A variation for side plank, starfish exercise is considered the best activity to reduce side fat. It works on both sides of the waist and burns the fat faster.

How To:

• Come down in a side plank position while maintaining the balance
• Stack one foot on the other without disturbing the balance and extend both of your arms
• Lift the leg on the top and make it firm
• Try to touch the toes of the raised leg with your raised hand and return to the starting position
• Repeat it from the other side
• Do 15 reps from each side

  1. Side Plank Circles
Side Plank Circles

It is a great exercise for muffin tops, lower belly pooch, and love handles. It will also target your oblique muscles and tone your bum.

How To:

• Come down in a side plank position with one leg on top of the other and the lower knee closer to the floor
• Raise your top leg until it becomes horizontal to the floor
• Also, raise your hand to the ceiling to maintain balance
• Start making big circles with the raised leg
• More the leg 20 circles clockwise and 20 anticlockwise
• Repeat the movement with the other side

  1. Oblique Crunch
Oblique Crunch

The advantage of oblique crunch is that it targets both lower and upper belly fat. Also, it will be helpful in targeting the oblique muscles.

How To:

• Lie down on your back, lift your legs, and bend your knees so your calves become horizontal to the floor
• Slide your palms under your head with your elbows pointing outwards
• Lift your torso and bend your left elbow to touch your right knee
• Simultaneously push your right knee slightly back to your left elbow
• Repeat it with the right elbow and left knee
• Do 10 reps from each elbow

  1. Piked Elbow Twists
Piked Elbow Twists

This exercise was primarily introduced to fight love handles but it is also effective on oblique muscles and side fat.

How To:

• Lie down on a mat with your hands and legs in the opposite direction
• Raise your hands and legs to the ceiling
• Lift your torso until your body’s balance comes on your butt
• You can bend your knees to lower your calves to a horizontal position for convenience
• Now turn to your right, bend your right arm, and touch the floor with your right elbow
• Repeat it with your left elbow
• Do 20 reps from each side

  1. Triangle With Dumbbell
Triangle With Dumbbell

The triangle pose is a great stretching exercise and adding a dumbbell to it makes it effective on oblique muscles and side fat.

How To:

• Stand straight with your feet more than shoulder-width apart and hands by your side
• Hold a heavy dumbbell in your right hand
• Raise the dumbbell over your head and turn to your left
• Try to touch your left foot and then come back
• Repeat it on the right side
• Do 15 reps from each side

  1. Mermaid
Mermaid

You can burn your muffin tops and chisel your waist with this exercise. While this exercise can do wonders for your side fat, it is … Find more

Exercises To Burn Your Back Fat Faster

10 Exercises To Burn Your Back Fat Faster

Obesity shouldn’t be taken lightly especially fat at the back. If you have back fat, it is an indication of low carb tolerance, insulin resistance, and high testosterone levels. Also, you are more likely to develop diabetes and PCOS. But it can be controlled by reducing body fat especially back fat.

Here’re 10 Best Exercises To Reduce Back Fat

  1. Bent Over Row
Bent Over Row

Target: Biceps, Lats, Traps, Rhomboids, Rear Delts

How To:

• Stand straight with your feet closed and a dumbbell in each hand
• Bend forward with your spine making a 45-degree angle and hips pushed back
• Pull the dumbbells up to your chest and then release
• Do 2 sets of 10 reps

  1. One Arm Dumbbell Row
One Arm Dumbbell Row

Target: Core, Lats, Biceps, Rhomboids, Shoulder Blades, Erector Spinae, Rotator Cuffs, Lower Traps

How To:

• Get an exercise bench and place your right knee and hand on the bench
• Grab a dumbbell in your left hand to start the exercise
• Strengthen your left hand and pull the dumbbell up to your armpit and then release
• It is one set complete
• Try it with the right hand
• Do 2 sets of 10 reps

  1. Bent Over Rear Delt Raises
Bent Over Rear Delt Raises

Target: Deltoids, Lats, Posterior

How To:

• Stand straight with your feet shoulder-width apart and a dumbbell in each hand
• Bend forward a little without flexing your knees and extend your hands at a 45-degree angle to your back
• Pull the dumbbells up in such a manner that your elbows point towards the ceiling
• Release your hands slowly
• Do 2 sets of 15 reps

  1. Wide Grip Lat Pulldown
Wide Grip Lat Pulldown

Target: Biceps, Lats, Shoulders, Teres Muscles, Serratus Muscles, Trapezius, Infraspinauts, Rhomboids

How To:

• Sit comfortably on a lat pulldown machine with your spine straight, chest out, and knees underneath the pads
• Hold the overhead wide bar attached to the pulley and pull it down
• Lean slightly backward to generate the force needed to pull the wide bar down up to your chest
• Release the bar slowly until your hands extend fully
• Do 3 sets of 10 reps

  1. Underhand Cable Pulldown
Underhand Cable Pulldown

Target: Lower Back, Lats, Biceps, Deltoids

How To:

• Sit comfortably on a lat machine with an overhead wide bar attached to the pulley
• Hold the bar with your hands less than your shoulder width and palms facing your chest
• Lean back a little to pull the pulley down to your chest
• Keep your feet flat on the ground and engage your core to generate the force needed to pull the bar
• Release the bar slowly to come to the starting position
• Do 3 sets of 10 reps

  1. Lying Lat Pullover
Lying Lat Pullover

Target: Core, Lats, Triceps, Shoulders, Biceps

How To:

• Lie down on a mat with your knees flexed and feet flat on the floor
• Grab lightweight dumbbells in each hand and raise your hands over your chest
• Bend your elbows to allow the dumbbells to move from over your chest to over your head in an anti-clockwise movement
• Bring the dumbbells to the original position
• Do 3 sets of 10 reps

  1. Seated Cable Row
Seated Cable Row

Target: Wrist Flexors, Trapezius, Biceps, Lats, Deltoids, Erector Spinae

How To:

• Sit comfortably on a lat machine with your back straight and feet flat on the floor
• Grab the lower close-grip attachment to start
• Straighten your back and your chest out while pulling the grip
• Pull the grip close to your abs and release the attachment slowly
• Do 3 sets … Find more

Yoga Exercises For Natural Fuller Breasts

5 Yoga Exercises For Natural Fuller Breasts

Women try many things from using suction cups to surgical implants and oils to ointments to make their breasts large and rounded. But little do they know that these methods give short-term results. Also, the results achieved are often unsatisfactory and uncomfortable.

It is better if you could develop your breasts naturally. It is possible if you do exercises, especially yoga poses. The advantage of yoga is that it is easier to practice at home as it doesn’t require additional accessories. A little training and you are ready to practice yoga poses at home.

How Is Yoga Helpful In Improving Your Breasts?

You know yoga has a solution for everything. It can help in losing weight, building muscles, and increasing height. Similarly, it can help in improving the shape and size of your breasts. There are many yoga poses that can stretch your breasts, strengthen the breast muscles, and improve their roundness.

Naturally grown breasts will maintain their shape, size, rounds, and flexibility for a long time. Also, you can maintain the natural size of your breasts by practicing yoga exercises. And there is no side effect of yoga exercises. These exercises are safe for people of all ages.

5 Yoga Exercises To Get Full Breasts

  1. Gomukhasana (Cow Pose)

Gomukhasana will give your breasts the stretch they need to grow. Also, this stretch will improve the elasticity of your breasts. Your breast muscles will be developed and the flexibility of your torso improved.

How To:

• Sit on a yoga mat with your legs extended and hands on your back
• Slid your left leg under your right buttock and cross the right leg over your left leg
• Be comfortable and maintain balance before taking the next step
• Raise your left hand over your head and flex your left elbow to reach your left fingers to your upper back
• Move your right hand to your back from under your right arm and interlock the fingers of your hands
• Hold the pose for 30 seconds and then try it with the right leg
• Repeat it 4-5 times

  1. Bhujangasana (Cobra Pose)

Stretch your bust area with bhujangasana. This asana will strengthen your breast muscles tone your stomach and firm your buttocks.

How To:

• Lie down on your stomach with your toes pressed on the floor and hands under your arms
• Close your legs with your heels lightly touching each other
• Put your palms flat on the floor so you get the required thrust needed to raise your torso
• Lift your torso off the floor with your legs joined and heels touching each other
• Only upper part will be lifted and the lower part will remain fixed to the ground
• Maintain the pose for 4-5 breaths and then relax
• Repeat it 4-5 times

  1. Dhanurasana (Bow Pose)
Dhanurasana (Bow Pose)

The blood flow to your breast area will increase with dhanurasana. Also, it will strengthen your breasts and shoulders. Also, your thyroid glands will receive a gentle massage with the asana.

How To:

• Lie on your back with your feet hip-width apart and hands by your side
• Bring your feet over your hips by folding your knees and take your hands back towards your feet
• Lift your chest off the ground and pull your legs up to allow your hands to hold your ankles
• Look straight and maintain the bow pose for 15-20 seconds
• Relax and repeat it 4-5 times

  1. Ustrasana (Camel Pose)
Ustrasana (Camel Pose)

Ustrasana will give a gentle stretch to the tissue around your breasts. It is helpful in … Find more

Sophie Turner Beauty[:id]Sophie Turner

Today everyone wants to know about Sophie Turner lifestyle especially her diet & workout routine.

It is how Sophie explains her ordeal

She confessed that she had depression due to her body imperfections. The unforgiving social media trolled her to the point where she started getting wrong thoughts. That was a terrible time for her but she stood firm to emerge victorious with hard work and guidance.

Sophie had a very bad relationship with food due to which she didn’t get the nutrients she needed to keep her body healthy and fit. But the results of an unhealthy diet were far more severe. She lost her periods for an entire year it took a toll on her mental well-being.

Sophie Turner shared her ordeal on social media and received a mixed response but some people were quite indifferent towards her suffering. Their response made things worse for Sophie and she started getting suicidal thoughts. But as expected there is always a silver lining in dark clouds.

Sophie Turner as we know her today….

The world knows Sophie Turner as Sansa Stark of the hit television series, Game of Thrones (2011-2019). And she even won the Primetime Emmy Award nomination for the Outstanding Supporting Actress in a Drama Series in 2019. But it was just the beginning of a journey to a successful career in the entertainment industry.

Sophie Turner became popular and a household name after featuring in the Game of Thrones. Even her critics accepted that she was the right model for that role. But fitting into the costume of Sansa Stark wasn’t an easy job for Sophie especially when she’s facing health issues.

Sophie Turner was just 14 when she was selected for the role of a noblewoman in the Game of Thrones. She was asked to live the character of Sansa Stark. At that time, she had no idea how the role would change her life and career. It was a just beginning for her but it turned out to be a successful launch of her acting career.

The drama series Game of Thrones came to an end in 2019 but it provided her a strong footing in the competitive entertainment industry. She got ample opportunities to prove her skills. She got many awards and accolades for her role. But it was never an easy job for Sophie who had a tough time dealing with her terrific health situation.

So, how Sophie Turner transformed her body. While critics could say that it was all due to medicines, therapy, and drill or rigorous physical training sessions, but her fans know that she was at war with her image.

Sophie Turner’s diet and workout plan worked well for her and this reason, people want to know about her lifestyle. But first, let’s have a look at her figure.

Height: 1.75m (5’9”)
Weight: 64 kg
Body Measurement: 34/24/34
Skin Color: Fair
Hair Color: Blonde
Eye Color: Green

Sophie Turner diet

Her trainer, James Farmer, put her on a Paleo-inspired diet that includes only high protein foods like broccoli, carrot, lamp, and pastured eggs. James Farmer also revealed that she used to skip her breakfast almost every day. She started taking a full breakfast on James Farmer’s advice.

Breakfast: The first thing James Farmer did he made sure Sophie Turner had her breakfast and the meal sumptuous as well. She is served a staple combination of cereal and fruit juice. Here Sophie Turner is allowed to choose the fruit.

Lunch: Sophie Turner takes lots of healthy fats and fibrous vegetables in lunch. Since vegetables are … Find more

Dip Exercises For A Strong Back

10 Dip Exercises For A Strong Back, Shoulders, And Triceps

If you are looking for exercises that are challenging but convenient to practice then consider dip exercises that you can easily practice at home, in a health studio, or an open gym. The advantage of dip exercises is that you can increase the level according to your fitness and abilities. While most dip exercises can be performed at home, you will need to access a gym for other exercises.

Here’re 10 Most Popular Dip Exercises

  1. Bench Dips
Bench Dips

Strengthen your triceps and shoulders with bench dips. Do the exercise at home on a bench, chair, or sofa.

How To:

• Stand straight with your back facing a firm bench
• Come down to half sitting position so your hands reach the bench
• Get a firm hold of the bench and place your feet firmly on the floor
• You will be in half sitting position with your hips parallel to the bench
• Now dip your body as low as you can but avoid touching the floor
• Lift your body with the force of your hands

  1. Parallel Bar Dips

If you want broad shoulders, a fully developed chest, and strong triceps then spend some time doing this exercise. It requires a parallel bar.

How To:

• Stand straight between a parallel bar and grab the bar handles
• Shift your body weight to your hands and lift your body off the floor
• Cross your feet to maintain balance
• Lift your body until your hands are fully stretched and then come back
• Dip your body until your elbows are flexed but avoid touching the ground

  1. Straight Bar Dips
Straight Bar Dips

Want to take your bar dips a level up. If yes then try straight bar dips that will give a widened upper back and strong triceps.

How To:

• Access a straight bar that is relatively above your chest
• Hold the bar firmly with both hands
• Lift your body until your hands are fully stretched and come down
• Try smooth landing and avoid touching the ground
• As soon as you dip your body, you should again lift your body

Note: Select a bar that you are comfortable holding. Difficulty in holding the bar could result in a slip-and-fall accident.

  1. Korean Dips
Korean Dips

It is a next-level exercise where the straight bar will be at your back. It is a little bit more challenging but its benefits are also amazing. It builds the lower back, abs, and glutes.

How To:

• Stand straight with a bar behind your back
• Reach your hands to the bar and make a firm grip
• Keep your hands at a distance of shoulder width for comfort and safety
• Raise your body with the force of your hands and come down
• Your hands should be fully stretched when going up
• You can tilt your body a little forward for support and balance

  1. Plyometric Dips

Bring a little variation to your bench dips to improve your triceps muscles. You can perform this exercise at home.

How To:

• Stand straight with a bench on your back
• Come down to a half-sitting position to reach your hands to the bench
• Grab the bench and push your feet on the floor
• Move vigorously to lift your hands and legs up and then return to the original position
• Here you don’t dip your body down to the floor

  1. Ring Dips
Ring Dips

It is a good exercise as it works for the whole body, especially the arms, shoulders, and abdomen. But you will need to access a gym for … Find more

Doing Namaste And Its Significance

The Right Way Of Doing Namaste And Its Significance

In India, people greet each other by making a hand gesture called ‘Namaste’. Also, they say ‘Namaste’ according to their languages. For example, people of the Hindi belt of north India and Nepal say Namaste or Namaskar. In Bengal, people greet each other by saying Nomoshkar. Odia people say Namaskar. In Karnataka, it is Namaskara. In Tamil, it is Venakkam and in Malayalam, it is Namaskaram.

What Is Namaste?

It is a Sanskrit word with varied meanings. Its origin can be traced back to ancient times. Yoga also mentions Namaste and highlights its importance in greeting others. Namaste is simply more than saying hello to others. It has deep-rooted spiritual meaning. Here in this blog, we will discuss the true meaning of Namaste and its implications.

What Happens When You Do Namaste?

You join your palms before your chest and bow your head before the person who wants to say Namaste. In Hinduism, people say Namaste to God. They see the divine presence in everyone and bow their heads in salutation to the divine power.

If you spell Namaste, you will find that it means saluting the divine power. Nama means bowing and stay means to you. Together Namaste means recognizing the divine presence in the person before you and bowing your head to salute the divine power.

What Is the History Of Namaste?

Namaste has roots in Indian culture and it is evident from terracotta figurines excavated from the Indus Valley Civilization site which dates back from 3000 B.C. to 2000 B.C. Many of those figurines were standing with their hands folded in the pose of Namaste. It shows that the tradition of saluting each other with Namaste was known to the people of Indus Valley.

Also, the act of Namaste can be related to the Vedic custom as an expression of honor, courtesy, politeness, and hospitality to others. It is a way to convey your feelings and emotions to the person who you want to greet. When you meet someone, your hands automatically move in the form of Namaste to greet that person. It is how you give honor to others and show your feelings.

What Is The Spiritual Meaning Of Namaste?

Spiritual Meaning Of Namaste

Try once to do Namaste before a mirror to feel what it stands for. While doing Namaste, your muscles will be relaxed and you will feel lighter and happier. When you do Namaste to God or seniors, you feel blessed.

When you do Namaste, you recognize the divine presence in living things including humans, animals, and even plants and water. In Hinduism, people stand before Ganga in do Namaste to seek the blessings of Mother Ganga. Doing Namaste is accepting the presence of divine power and respecting every soul that emerges from that power.

In Vedic philosophy, the divine and self are the same. All things living are born from the divine and doing Namaste to others is recognizing the presence of the divine in souls and saluting the divine. It is the most polite form of saying hello.

Significance Of Namaste In Yoga

In yoga classes, students do Namaste before starting the exercises. They do so to spread a sense of gratitude to the teacher and the art they are about to learn. Also, the teacher performs Namaste to respond to their students and to the master the teacher has learned Yoga from. With Namaste, both the teacher and students acknowledge the role of a master.

Also, Namaste evokes a sense of spirituality and sets the mood right for the exercises. You get positive energy by doing Namaste as you recognize the presence of … Find more

Home Exercises To Tone Your Flabby Arms

10 Home Exercises To Tone Your Flabby Arms

If you aren’t exercising, you could get flabby arms. The skin around your arms could tend to lose its elasticity due to aging. Hormonal imbalance could also be a reason for arm fat. But you can tone your arm flab with simple exercises you can do at home.

  1. Triceps Dips
Triceps Dips

Triceps dips are a simple exercise that you can do using your sofa set or even a stool. The only precaution you need to take while doing this exercise is to maintain your balance so you don’t slip and fall.

How To:

• Sit down with a bench to your back
• Reach your hands to the bench and hold it firmly
• Extend your legs and shift your body weight to your arms
• Lift your body and bring it down only with the help of your arms
• Do it 10-15 times

  1. Push-Ups
Push-Ups

It is a chest exercise but it works for the triceps as well. And you can do push-ups without requiring any additional accessories. It will strengthen your chest and shoulder muscles as well.

How To:

• Come down on your fours and stretch your legs
• Keep your hands shoulder-width apart and keep your body straight
• Raise your arms to bring your body to a 60-degree angle
• Lower your chest down but avoid touching the floor
• Do it 10-12 times

  1. Tricep Kickbacks
Tricep Kickbacks

You will need two small-size dumbbells for this exercise but you can replace dumbbells with one-liter water bottles. Use the weight you are comfortable with. Or you can exercise without weight.

How To:

• Stand straight with your feet hip-width apart and a dumbbell in each hand
• Flex your knees and bend a little forward to bring your torso parallel to the floor
• Bring your arms under your chest
• Extend your arms back and forth while keeping your arms close to your chest
• Do it 10-15 times

  1. Tricep Extensions
Tricep Extensions

It is a good exercise as it works for the arms, shoulders, and upper back. You will need a dumbbell or one-liter bottle for this exercise.

How To:

• Stand straight with your feet hip-width apart and a dumbbell in your hands
• Raise your hands to take the dumbbell over your head
• The dumbbell should conveniently rest in your palms
• Lower the dumbbell to your back and then take it up
• Do it 10-15 times

  1. Bent Over Row
Bent Over Row

This exercise will work on your arms, shoulders, upper back, and abs muscles. You will need two small-size dumbbells for this exercise.

How To:

• Stand straight with your feet shoulder-width apart and a dumbbell in each hand
• Flex your knees and bend your torso making a 45-degree angle with the floor
• Keep your hands in the extended position
• Push the dumbbells up to your chest and then back to the extended position
• Repeat this exercise 10-15 times

  1. One-Arm Side Push-Up
One-Arm Side Push-Up

It is a great exercise to remove arm flabs. You will use your body weight that you can manage to prevent unnecessary exertion. It will strengthen your shoulders as well.

How To:

• Lie on the left side with your knees slightly bent and arms folded to your chest
• Place your right palm on the floor and keep your left arm on your right shoulder
• Lift your torso with the force of your right arm and then down
• Prevent avoiding touching the floor while doing the push-ups
• Change side to do with the left hand
• Do 8-12 reps from each side

  1. The Windmill
The Windmill

As … Find more

Yoga Poses To Cure Constipation

A Dozen Yoga Poses To Cure Constipation

Doing yoga is a great way to stimulate your digestive system, increase bowel movement, and release gasses. Yoga can even be helpful in curing constipation. If you have stomach issues like bloating, acidic formation, and constipation, you should practice the following yoga exercises.

  1. Wind Relieving Pose
Wind Relieving Pose

The yoga asana involves lengthening the spine by stretching the lower back. It improves digestion and elimination.

How To:

• Lie down on your back with your legs hip-width apart and hands by your side
• Bring your knees to your chest by folding your legs
• Hug your knees tightly as close to your chest as possible
• Lift your head and try to bring it close to your knees
• Hold this position for 10 seconds
• Repeat it 5-10 times

  1. Half Wind Pose
Half Wind Pose

Half wind pose has similar benefits as the wind relieving pose but it is relatively easier to perform.

How To:

• Lie down on your back with your feet shoulder-width apart and hands by your side
• First, bring your left knee close to your chest by folding your left leg
• Hug your left knee with your hands and press it against your chest
• Hold the position for 5 seconds
• Move the left knee towards you’re the right side of your chest
• Again hold the pose for 5 seconds
• Release and repeat it with the right knee
• Do the sets 5 times with both knees

  1. Half Spinal Twist
Half Spinal Twist

It tones and strengthens abs and obliques. Also, it improves the flexibility of the vertebrate. It improves digestion and elimination as well.

How To:

• Lie on your back with your feet shoulder-width apart and hands by your side
• Fold your right knee, bring it close to your chest, and push it towards the left side of the chest
• Twist your body to your left while keeping your hands by your side
• Try to touch the floor with your left knee
• Hold the position for 5 seconds
• Relax and repeat it with the left knee
• Do 5 sets with both the knees

  1. Child’s Pose
Balasana – Child’s Pose

It will give a gentle stretch to your back, hips, thighs, and ankles. It can also relieve back pain and stomach problems.

How To:

• Come down on all your fours
• Push your hips down towards your ankles with your arms extended on the floor
• Lower your head between your arms
• Pushing your knees outwards will give a gentle stretch to the muscles on your lower back and thighs
• Hold the position for 10 seconds
• Do it 5 times

  1. Cobra Pose
Cobra Pose

It stretches abdominal muscles to bring fast relief from constipation and associated problems. It can also reduce depression, lower back pain, and inflammation.

How To:

• Lie down on your belly with your elbows flexed, palms under your shoulders, feet closed, and toes pointing out
• Lift your head and the upper torso with the help of your hands
• Hold the pose for 10 seconds
• Do it 5 times

  1. Vajrasana
Vajrasana

It aids in digestion, relieves constipation, and strengthens pelvic muscles. It can cure digestive acidity and gas formation, treat urinary problems, and reduce menstrual cramps.

How To:

• Sit down with your knees folded and hips resting on your ankles
• Make fists with both the hands and place them close to the groin
• Lower your upper body and try to touch the floor with your forehead
• Hold the pose for 10 seconds
• Do it 10-15 times

  1. Butterfly Pose
Butterfly Pose

It stretches hip … Find more

Lift Your Breasts Naturally

12 Ways To Lift Your Breasts Naturally

Do you want your breasts to look fuller and perkier? If yes then this blog is for you. There are a dozen exercises that you can practice at home and enhance the look and feel of your breasts. The exercises will enhance your posture, physique, and confidence as well. If your breasts are sagging due to age, you must do these exercises.

  1. Dumbbell Bench Press
Dumbbell Bench Press

Target: Chest Muscles, Pectorals, Shoulders, Upper Back, Biceps, Triceps

How To:

• Lie on your back on a bench with a dumbbell in each hand
• Bring the dumbbells close to your shoulders and keep your feet firm on the floor
• Push the dumbbells above your chest until their heads touch
• Hold the position for a couple of seconds and then back
• Do 3 sets of 8 reps each

  1. Push-Ups
Push-Ups

Target: Pectorals, Shoulders, Serratus Anterior (muscles under the armpit), Triceps, Abs

How To:

• Get into the plank position
• Keep back straight, legs stretched, palms flat on the floor, and hands shoulder-width apart
• Lower your body by flexing your elbows but avoid touching the floor
• Hold for a couple of seconds and then back to the starting position
• Do 3 sets of 8 reps each

  1. Push-ups With Medicine Ball
Push-ups With Medicine Ball

Target: Chest Muscles, Core

How To:

• Get into the push-up position with your palms placed on a medicine ball
• The medicine ball should be below your chest and your elbows should be below your shoulders
• Engage your core for push-ups
• Lower your chest to the ball and then back
• Keep the ball firm in its place
• Do 3 sets of 5 reps each

  1. Wall Push-ups
Wall Push-ups

Target: Pectorals, Deltoids, Lats, Biceps, Triceps

How To:

• Stand at a two feet distance from a wall with your face towards the wall
• Reach your hands to the wall and place your palms firmly on it
• Straighten your back and stretch your legs
• Your legs should be shoulder-width apart at the time of exercising
• Push your chest towards the wall but avoid touching it
• Come back to the starting position
• Do 3 sets of 8 reps each

  1. Inverted Wall Push-Up
Inverted Wall Push-Up

Target: Pectorals, Deltoids, Lats, Traps, Biceps, Triceps, Core

How To:

• Stand before a wall with your back facing the wall
• Bend down and place your palms on the floor
• Walk your feet along the wall until you achieve a comfortable position for push-ups
• Your hands should be shoulder-width apart
• Bend yourself down and then back
• Do 2 sets of 5 reps each

  1. Incline Dumbbell Fly
Incline Dumbbell Fly

Target: Pectorals Major And Minor, Deltoids, Biceps, Lats

How To:

• Lie on your back on an inclined bench with a dumbbell in each hand
• Tighten your core and bring the dumbbells close to your chest
• Extend your arms until your hands make a straight line with your chest
• Hold the pose for a few seconds and then come back to the original position
• Do 3 sets of 8 reps each

  1. Lying Chest Pass
Lying Chest Pass

Target: Shoulders, Lats, Biceps, Forearms, Core

How To:

• Lie on your back with your knees flexed and feet flat on the floor
• Take a medicine ball and hold it close to your chest
• Throw the ball up and get ready to catch the ball as it descends
• Catch the ball before it falls on your chest
• Come down to the starting position for the next rep
• Do 3 sets of 8 reps each

  1. Bent-Over Lateral
Find more
Yogic Exercises For Healthy And Beautiful Hair

7 Yogic Exercises For Healthy And Beautiful Hair

For beautiful hair, you eat a balanced diet, wash your hair with quality shampoo, condition the hair after every wash, and nourish your tresses with nutritious oil. But you need to do more like protecting your hair from pollution and sun. Hair is the most fragile and sensitive part of the body. Also, it is exposed to foreign materials like dirt and grime.

Strengthen Your Hair

Do you know Yoga has asana to strengthen your hair? It is true that yoga can come to your rescue if you are struggling to keep your hair healthy. There are seven asanas that you can practice at home and keep your hair healthy and voluminous.

Advantages of yoga

Improve blood flow to your head and scalp
Boost body metabolism that further boosts internal health
Drives stress out of body and mind so you are relaxed
Massages internal organs so they work at their optimal level

  1. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Adho Mukha Svanasana (Downward-Facing Dog Pose)

Benefits: It improves blood circulation which is good for the growth of healthy hair. Also, it releases stress by stretching the neck and spine. It improves digestion by compressing abs muscles. This asana calms the mind by relaxing the tensed nerves.

How To:

• Come down on your fours and make a tabletop position
• Stretch your hands a little and strengthen your knees to make an inverted-V shape
• Bring your hands shoulder-width apart and feet hip-width apart and toes pointed straight ahead
• Press your hands into the ground and keep your neck lengthened
• Look at your navel and hold the pose while taking long deep breaths

  1. Uttanasana (Standing Forward Bend Pose)
Uttanasana (Standing Forward Bend Pose)

Benefits: It produces a rush of energy to the cells in the head. The energy is needed to quite a buzzing mind so you take a sound sleep. Also, it massages the digestive system which further boosts the consumption of nutrients in the body.

How To:

• Stand straight with feet hip-width apart and hands by your sides
• Bend your torso and fold it over your legs
• Your body should hinge from your hips and not the lower back
• Put your hands next to your feet on the ground
• Hold the pose for a couple of seconds

  1. Ustrasana (Camel Pose)
Ustrasana (Camel Pose)

Benefits: It improves digestion and excretion that will flush out toxins from your body. It involves chest expansion that relieves trapped stress. Also, it improves balance and posture. For women, it is a good asana for regulating the menstrual cycle and releasing ovarian tension.

How To:

• Come down on your knees with your legs hip-width apart and hands by your sides
• Slowly reach our palms to your toes and hold your toes firmly
• Stretch your spine towards your feet
• Lengthen your spine so it makes a circular pose so your eyes get fixed on the ceiling

  1. Vajrasana (Thunderbolt Pose)
Vajrasana (Thunderbolt Pose)

Benefits: Its biggest advantage is it eliminates constipation. Also, it brings stability to the mind and relieves spinal tension and stress. It can even cure obesity. Doing this asana will cure your stomach disorders, improve blood circulation, and strengthen muscles.

How To:

• Come down on your knees and kneel with your hips resting on your feet and toes pointing outwards
• Beginners can use cushions under their knees
• Sit comfortably on the pit made by the parted heels
• Keep your spine, neck, and head in a straight line
• Hold the pose for a couple of minutes and then relax

  1. Sarvangasana (All Limb Pose)
Sarvangasana (All Limb Pose)

Benefits: It is a good asana for curing mild depression. It will … Find more