Health – Page 11

12 Core Strengthening Oblique Exercises

Oblique exercises can help shed side fat faster and you can perform these exercises at home. Oblique muscles are the largest abdominal muscles connecting ribs to the pelvic bone. They run diagonally along the sides and help keep the spine stable and support the core when you stretch, bend, and twist your body to the sides.

Why Oblique Exercises Are Important?

When you don’t use your oblique muscles, you compensate for these muscles by overusing other muscles like the lower back and it leads to discomfort in the back. With oblique exercises, you can strengthen your core and reduce the chances of developing back aches.

Here’re 12 Oblique Exercises For A Strong Core

Side Planks

Target: Obliques, Core, Shoulders, Hips

How To:

• Lie on your right side with your legs extended
• Rest your right elbow on the mat and tighten your core
• Raise your hips with your body in a straight line from head to toe
• Hold the position for 30 seconds
• Come down and repeat on the left side
• Do 2-3 sets of 8-10 reps

Side Plank Dips

Target: Shoulders, Hips, Core

How To:

• Come down in a side plank position
• Tighten your core to start
• Bring your hips down to touch the ground and then back
• It is one rep complete
• Do it several times with both sides
• Do 4-5 sets of 10-12 reps

Side Plank Leg Raises

Target: Outer Thighs, Obliques, Shoulders

How To:

• Start with a side plank position
• Bring your body into a straight line
• Tighten your core for exercising
• Slowly raise your let towards the ceiling
• Hold for 10 seconds and then back
• Repeat on both sides
• Do 4-5 sets of 10-12 reps

Russian Twists

Target: Obliques, Core

How To:

• Sit down on the floor with your legs stretched
• Lean back a little and flex your knees to form a ‘V’
• Balance your body to start exercising
• Twist your torso from left to right but without moving your legs
• … Find more

10 Good Eating Habits For A Healthy Uterus

The uterus is a vital organ as it plays a crucial role in the reproductive system. But an accumulation of estrogen in the body could lead to the growth of uterine fibroids that is harmful to your reproductive system. But you can keep your uterus healthy by tweaking your food habits.

Here’re 10 Foods Essential For A Healthy Uterus

Fiber

A fiber-rich diet is good for your uterus as it can eliminate wastes and toxins in the body. Adding more fiber will increase the bowel movement but there is little to worry about as it is necessary to remove excess estrogen from the body. Estrogen is responsible for uterine fibroids. Consume more beans, legumes, vegetables, fruits, and whole grains for fiber. And choose organic products that are 100% free from harmful chemicals. Also, drink plenty of water (8-10 glasses) to dissolve the fiber. It will ease the bowel movement through your digestive tract.

Vegetables

Eating vegetables can also save your uterus from uterine fibroids as vegetables contain important nutrients including calcium, potassium, magnesium, and vitamins. As long as you eat fresh and nutritious vegetables, your chances of developing uterine fibroids are minimal. Eat legumes, cabbage, bok choy, and broccoli as these vegetables contain phytoestrogens in rich quantities. Phytoestrogens are compounds that can boost the body’s capability to compete with estrogen. These vegetables can help bring your estrogen level to a minimum and reduce the chances of the cancerous growth of your uterus. You can prepare tasty recipes with vegetables of your choice.

Fruits

Everyone loves fruits. They are juicy, nutritious, and tasty. Also, you can eat fruits in raw condition. When you eat fruits, you get nutrients but some fruits are rich in vitamin C and bioflavonoids. It is these fruits that can help save your uterus from uterine fibroids. These nutrients can normalize estrogen levels in your body, reduce the chances of developing ovarian cancer, and keep your reproductive system healthy. If you eat fruits between meals, you can suppress your hunger pangs and prevent eating junk food that is harmful to your overall health. Also, you will … Find more

12 No-Equipment Exercises For Full Body Workout At Home

It is possible to do no equipment workouts at home and stay fit. There is little need to invest in expensive gym machines or buy memberships in health clubs when you have the opportunity and option to work on your body at home.

Here’re 12 exercises for the whole body, upper, and lower body and the good thing is that they don’t need health equipment

Entire Body

Burpees

Target: Full Body

How To:

• Stand straight with your feet joined and hands by your sides
• Assume a squat position with your hands on the ground in front of your feet
• Assume a push-up position by jumping back with the force of your hands
• Perform a single push-up and jump forward to assume the previous position
• Get up to the first position and relax
• Repeat burpees for as long as you can
• Try to do burpees as fast as possible

Mountain Climbers

Target: Lower back, quads, abs, hamstrings, hip flexors, deltoids, glutes

How To:

• Come down on your fours and assume a plank position
• Flex your right knee and bring it close to your chest
• Put the right leg back in its original place
• Do it with the left knee
• Try to speed up the process by hopping
• Do 3 sets of 25 reps

Bear Crawl

Target: Whole-body especially the core, shoulders, arms, and glutes

How To:

• Come down on your fours with your knees touching the ground and feet flat on the floor
• Keep your head high and back straight to start
• Lift your knees so the weight of your body shifts on your hands
• Keep your spine and hips in a straight line
• Now crawl by moving first your right hand and left leg and then your left and right leg
• Avoid putting your knees on the floor and keep your hip straight
• Crawl a longer distance in your home
• Do it for 2 minutes, forward and backward

Inch Worm

Target: Whole Body

• Stand straight with your … Find more