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10 Women Exercises For Six-Pack Abs

Women can also build six-pack abs if they can burn belly fat and strengthen their abs muscles. Here are 10 exercises that can help women in building six-pack abs.

Cardio And HIIT

It is only after you burn tummy fat that you will be able to reveal your six-pack abs. And cardio and HIIT are the best ways to burn fat. You can try jogging, moving up the stairs, swimming, cycling, Zumba, or playing any sports. Choose any exercise and practice it at least three hours a week to see good results.

Crunches

Crunches are an effective exercise to start building six-packs abs with as it works on the mid-section of the abdominal area. It will strengthen your core.

Steps:

• Lie down on your back with your knees bent and feet flat on the floor

• Place your hands on the back of your head to support the neck while exercising

• Curl up your neck and the upper back with the support of your hands and exhale

• Inhale and go down to the starting position and repeat the exercises for 2-3 sets of 10 reps each

Bicycle Crunches

Bicycle crunches exercise has multiple benefits. In addition to building the abs, it also works on the quadriceps and hamstrings.

Steps:

• Lied down on a comfortable exercising mat with your legs stretched

• Bring your hands on the back of your head to support the neck and upper back

• Curl up your head and raise your legs as well

• Turn towards the right, bring the right knee close to your chest, and try touching the right knee with your left elbow

• Turn left, bring the left knee close to your chest, and try touching the left knee with your right elbow

• Repeat this exercise 2-3 times with each left and elbow to make a set and do 10 reps each

Sit-Ups

Sit-ups have the same effect as crunches. Also, it is easier to practice. This exercise works on the rectus abdominus and external obliques.

Steps:

• Lie down on an exercising mat with your knees bent at a straight angle and feet firmly placed on the ground

• Place your fingers on your temples to support your head and upper back

• Lift your head by engaging your shoulders and abdominal muscles

• Go slow so you can hold the position for a couple of seconds and then come back to the original position

• Do 2-3 sets of 10 reps each

Lying Leg Raise

Lying leg raise is more challenging than other exercises but it is highly recommended for building six-packs abs. Its advantage is it works on the lower belly region and carves out abs.

Steps:

• Lie down on an exercise mat with your hands on either side. Your palms should face the floor

• Raise your legs by pointing your toes first out and then in

• Make a straight angle with your legs and back and … Find more

India’s 12 Top Women Sportspersons

Sports has ceased to be a male-dominated area as women sportspersons are also doing well in various fields from squash to golf and swimming to mountaineering. They have made both their families and country proud with their achievements.

Here’re India’s top 12 female sportsperson

Saina Nehwal

Born: 17 March 1990, Hisar, Haryana
Sports: Badminton
Awards: Padma Shri (2010), Padma Bhushan (2016)

Saina Nehwal is the only female player from India to achieve world no. 1 ranking (2015) and the second Indian player after Prakash Padukone. Also, she has represented the country in the Olympics three times and won a bronze medal in the 2012 London Olympics. Saina Nehwal wants to train kids in badminton by opening a sports academy in Haryana.

MC Mary Kom

Born: 24 November 1982, Kangathei, Manipur
Sports: Boxing
Awards: Padma Shri (2006), Padma Bhushan (2013), Padma Vibhushan (2020)

Mary Kom is called Magnificent Mary because of her magnificent achievements. She is the only woman boxer to win the World Amateur Boxing Championship six times; the only female to win a medal in her first seven World Championships, and the only boxer to win eight World Championship medals. Also, she was the only female Indian boxer to qualify for the 2012 Summer Olympics.

P. V. Sindhu

Born: 5 July 1995, Hyderabad, Andhra Pradesh
Sports: Badminton
Awards: Padma Shri (2015), Padma Bhushan (2020)

P. V. Sindhu is the first to achieve the title of Badminton World Champion and second to win two consecutive medals at the Olympics Games. Also, Forbes included her in its list of Highest-Paid Female Athletes in 2018 and 2019. Her earnings were US$8.5 million and $5.5 million respectively in those years.

Bula Choudhary

Born: 2 January 1970, Hugli, West Bengal
Sports: Swimming
Awards: Padma Shri

Bula Choudhary was a born winner as evident from her track record. She participated in a national competition for the first time at the tender age of 9 but she defied all odds to win six gold medals in six events in her age group. Also, she won six golds in the 1991 South Asian Federation Games. In 1989, she crossed the English Channel and in 2005, she became the first woman to swim across seal channels off five continents. Bula Choudhary wants to open a swimming academy in Kolkata.

Mithali Raj

Born: 3 December 1982, Jodhpur, Rajasthan
Sports: Cricket
Awards: Padma Shri (2015)

Mithali Raj is a right-handed opening batsman, right-arm leg break bowler, and a Bharatanatyam dancer as well. In cricket, she scored the highest runs in women’s international cricket. Also, she’s the only female to make over 7000 runs in Women’s One Day International cricket. She is the first to score seven consecutive half-centuries (the 50s) in ODIs. Also, she’s the world record holder in most 50s in WODIs.

Geeta Phogat

Born: 15 December 1988, Balali, Haryana
Sports: Freestyle Wrestling

Geeta Phogat belongs to a family of wrestlers. Her father, Mahavir Singh Phogat, was a former wrestler and a recipient of the Dronacharya Award. She … Find more

6 Yoga Asanas To Relax Your Body And Mind

How do you relax and de-stress your body and mind at the end of a long day?

When you come back home, you first go to the shower to have a relaxing bath and then grab your cup of coffee to feel energized. But drinking coffee could provide little help in boosting your energy level. You should do yoga to feel relaxed.

The advantage of yoga asanas is that they work for the whole body and can be practiced at home. Also, it won’t take you much time in performing an asana after which you will feel recharged and rejuvenated. Also, every asana has its specific advantages.

Check the six relaxing asanas and practice them to relax your body and mind

Balasana (Child Pose)

Balasana is the fetal position of a baby. Also, it is a resting pose that can provide you a great sense of mental, physical, and emotional solace. And you can practice it whenever you want to relax, but you need to be an empty stomach.

Steps:

• Sit down your heels with your back straight and your knees hip-width apart. Inhale

• Bend forward raising your tailbone a little so your torso rests on your thighs and head reaches the floor. Exhale

• Release your shoulders to the floor and stretch your arms with your palms lying flat on the floor

• Maintain the pose for at least 30 seconds

Benefits:

• Helps stretch and lengthen the spine
• Help de-stress chest, back, and shoulders
• Helps stretch ankles, hips, and thighs
• Promotes blood circulation
• Helps in keeping the internal organs active and supple

Viparita Karani (Legs-Up-The-Wall Pose)

Viparita Karani, a mild inversion pose, has solutions to many problems. For example, it has amazing anti-aging effects on the body.

Steps:

• Sit down close to a wall with your knees bent and feet flat on the floor

• Lie down on your back with your head and spine in a straight line and hands extended to sides

• Raise your legs on the wall while keeping your hips close to the wall

• Bring your legs to the 90-degree position on the wall, but back straight, and head neutral on the floor

• Raise your buttocks a little to make a curve with your lower back. Here you can use a prop to support your back

• Take a deep breath and close your eyes. Hold this position for five minutes and then come back

Benefits:

• Helps relax legs and feet
• Relieves back pain
• Calms mind
• Has therapeutic benefits for insomnia, migraine, menstrual cramps, and menopause

Makarasana (Crocodile Pose)

Makarasana is the crocodile pose with head above the water. It is a perfect asana for shoulder and back problems.

Steps:

• Lie down on your stomach with your head, spine, hips, and legs in a straight line

• Bring your arms forward and fold your elbows while keeping them shoulder-width apart

• Now raise your head above your palms … Find more

Celine Dion’s Weight Loss

“My Heart Will Go On” is the main soundtrack of the blockbuster film Titanic and it won the 1998 Academy Award for Best Original Song. And the credit for making this song a hit goes to the Canadian singer Celine Dion. With regular workout & healthy diet Celine Dion has done the weight loss.

Celine Dion became popular overnight after giving her voice to this famous song. While Celine Dion was praised for her sweet voice, her fans look worried about her weight loss. Celine Dion (51) looks thinner in recent pictures. It seems that she’s lost a lot of pounds. But she said that all was well. She that she was in good health and weight loss is due to her active lifestyle.

It is how Celine Dion lost weight….

Recent pictures of Celine Dion clearly show that she is following a weight loss program but her fans and well-wishers wanted to make sure that everything was right with her health. So, they shared their feelings about her health. Celine Dion also responded to their concern through a media interview.

In an interview with ABC News, Celine Dion accepted that she looked a little thinner than she was a couple of years back but at the same time, she made it clear that she was doing fine and that there was no reason for her fans to worry about her health.

Celine Dion said to People magazine that she was working hard. She loved to move which resulted in weight loss. She further revealed that she went for ballet four times a week and that was what burnt lot more calories. Also, ballet dancing chiseled her body.

So, ballet dancing was the real reason behind her weight loss

But Celine Dion went on to reveal more secrets and surprises about her life. She said that dancing had been in her DNA all her life. She also said that she loved dancing more than anything else and that it was her dream to dance and it was very hard. But Celine Dion is a singer and her love for dancing is a surprise for her fans.

Ballet is a dance type that contains aerobics as well. While it is a dance form, it gives all the benefits of aerobics exercise. With ballet, Celine Dion fulfills her dreams of dancing and achieves her weight loss goal as well.

Does Celine Dion want to lose weight?

The media reporting about her weight loss was about the fear of her health. Also, she never revealed that she intended to lose weight. All she said to the media was that it was her love for dancing that kept her burning calories. To strengthen her point, she even shared her diet and daily routine that reveals nothing special for weight loss.

Celine Dion diet & weight loss

She misses nothing but still losing weight. But she is healthy both from inside and outside. Her diet is no longer a secret … Find more

Inspiring Weight Loss Story

Kate Pearson has become a household name in America because of her unique character. She’s obese and as expected she struggles with issues of self-esteem throughout her life. But Kate Pearson is a real person. Christine Michelle Met who played Kate in the television series This Is Us and Christine Metz has a inspiring weight loss story.

Let’s draw parallels to the lives of Kate Peterson and Christine Metz weight loss story

Meet Chrissy Metz (40), an American actress and singer and winners of Primetime Emmy Award and two Golden Globe Awards of course for her role as Kate Peterson in This Is Us television series.

Chrissy Metz looks cute even at 40 but she never had been so in the early years of her life. She recalls her struggle with obesity in her early years and how being overweight turned into a blessing for her.

Chrissy Metz was born chubby….

The actress revealed her struggle with obesity in an interview with the Hollywood Reporter. She opened her life as a chubby girl. She said she was born chubby and remained a chubbier kid throughout her life. It wasn’t that she missed the action due to being overweight. She was thinner at times and was active in sports as well but she always needed plus-size clothes for her oversized body.

She recalls that she had to be cautious about her food because some types of food items could add more weight to her already obese body. But her friends at school could eat whatever they wanted. But Chrissy Metz had to suppress her desire to eat food.

Chrissy Metz shared a heartbreaking incident from her early years as a kid. As she told the press that she was always a chubbier kid, she needed plus-size clothes. But her two younger and slimmer sisters could wear a variety of clothes. What broke her heart was her mother trying on dresses with her two younger sisters.

Chrissy Metz was a preschool teacher before acting….

She was teaching in a preschool before she decided to make a career in acting that she always wanted to. Chrissy Metz recalls that she always wanted to become an actress but was feared of her own shadow due to her obese body.

She told Marie Claire magazine that she was encouraged to choose acting when her younger sister was giving an audition. She was with her sister when an old teacher encouraged her to give auditions. And that proved a turning point in her life. She decided to venture into the field of acting and within a year, she was traveling to Los Angeles for auditioning.

Christine Metz was a chubby actress….

She flew to LA saying to her mother that she was going to live her dream. But it turned out to be another nightmare. Chrissy Metz gave numerous auditions but found no work. Soon she ran out of her money and had to look for work to pay her … Find more

Benefits Swimming Strokes

If you are looking for an exercise that is complete then look no further than swimming that can help in your mental well-being, improving bone strength, and increasing flexibility of joints.

Exercising is a necessity for your overall well-being but you don’t need to go to a gym if you don’t like traditional gym exercises. There is a cool way to exercise and that is swimming. Jumping in a pool of deep blue water is both exciting and entertaining.

Let’s start the discussion with the advantages of swimming

Aids Weight Loss

With swimming, you can burn more calories than with any other activity. Also, it is a fun way to aid your weight loss efforts.

Strong Bones

Aging can deplete your bones of necessary mass leading to weak joints that could pain as age advances. But you can keep your bones strong and joints movable with swimming.

Improve Cardio Health

Leading a sedentary lifestyle could make your heart prone to problems but there is little need to punish your body and mind in a gym if you don’t like gym exercises. You can head to the pool for some cool aquatic aerobic exercises that are good for your health.

Improve Flexibility

Swimming is the only exercise that allows the free movement of joints and muscles. It works for the whole body without making you tired or exhausted.

Improve Coordination

While swimming, you have to make good coordination between your body and mind. You have to use all your body to keep floating. Your neck, spine, arms, and legs work in coordination during swimming.

Improve Breathing

While swimming, you make the best use of your lungs leading to improved breathing and lesser chances of developing asthma. And if you are already suffering from asthma, swimming can help with the asthmatic condition.

Improved Sleep Quality

Swimming works for the whole body. When you swim, you exhaust your mind as well as body. Within a short time, you start feeling tired and want to take a rest. You will have a good sleep after taking a refreshing swim in pool water.

Improve Mental Well-Being

Anxiety is a major mental issue that can dip your mood and make you feel discouraged and disillusioned all the time. While stress can be managed with medicines, but there is little need to rely on meds when you can control the stress with swimming.

Anti-Aging

Yes, swimming can reduce the impact of aging on your body and mind. It will keep your mind free from stress and joints mobile. It will improve your bone mass and muscular power. It will improve your breathing and mental condition.

Improvement In Cerebral Palsy

Cerebral palsy is more a neurological problem than a physical one. Children suffering from cerebral palsy need to do exercises to improve their motor skills. Swimming can help kids with cerebral palsy in improving their motor skills, overall condition, and quality of life.

Lower Triglyceride

Even a little increase in triglyceride level could make you more prone … Find more

15 Lightweight Home Exercises To Lose Arm Fat

If you are looking for ways to lose arm fat in a hassle-free manner then try the following 15 exercises that you can practice at home and get excellent results.

Arm Circles (Warm-up)

Steps:

• Stand straight and raise your hands laterally

• Start moving your hands first in clockwise and then anticlockwise motion but without bending your elbows

• Do 10 reps of each direction and complete 3 sets of 10 reps

Wall Push-ups

Steps:

• Stand before a wall at an arm’s length and place your hands on the wall

• Keep your hands shoulder-width apart and legs stationary to start the push

• Push your body towards the wall by bending your elbows and then come back

• Do 3 sets of 10 reps each

Push-ups

Steps:

• Lied down on a mat and raise your body on your palms and toes

• Keep your hands shoulder-width apart and legs slightly wider than your hips

• Push the body down with the force of your elbows but prevent touching the mat and then come back to the first position

• Keep your neck, spine, and legs in a straight line while doing the push-ups and do 3 sets of 8-10 reps each

Tricep Dips

Steps:

• Take a bench and sit with your back towards the bench

• Flex your knees with your feet flat on the ground and extend your arms backward to hold the bench

• Raise your hips and take two steps forward to balance your body

• Lower your hips but don’t touch the mat and raise your hips again when you are about to touch the mat

• Do 3 sets of 10 reps each

Inchworm

Steps:

• Stand straight with your feet closed and bend down to touch your feet without bending your knees

• Now start moving your hands forwards without flexing your knees and continue until you reach a plank position

• Start moving towards your hands and stop when your feet touch your hands and do 3 sets

Floor Dips

Steps:

• Sit on a mat with your knees flexed and feet firmly placed on the floor

• Take your arms and put your palms flat with fingers pointed towards your hips on the floor

• Lift your body until your arms are fully extended and then come back but don’t touch the floor

• Complete one set of 10 reps and do 3 sets

Plank Up-Downs

Steps:

• Come down on your hands with your palms flat on the ground and taking all the weight

• Stretch your legs backward and keep your head straight to bring your neck, spine, hips, and legs in a straight line

• Now fold your right elbow and bring the right forearm on the ground by supporting it with the left hand

• Repeat it with the left hand to come on the elbow plank position

• Go back to the first position and do 3 sets of 10 reps … Find more

10 Push-Ups Women Should Practice

Women looking for a complete exercise that works for all the body should look no further than push-ups. And there are plenty of push-up styles they can choose from.

Here’re the 10 best push-ups that women can practice at home and get benefits

Knee Push-Ups

Steps:

• Come down on all your fours on an anti-slip mat. Keep your knees together but hands up to shoulder length apart

• Look down without tucking your head. Your hips, spine, and head should be in a straight line. Cross your legs to start

• Tuck in your stomach to engage your core and bring your chest towards the floor but stop before touching the mat

• Pause for a moment and push your body again for the nest rep. Do 3 sets of 8 reps each

Wall Push-Ups

Steps:

• Stand against a wall at an arm’s distance and keep your legs hip-width apart and straight

• Flex your palms in the wall and bring your hands slightly broader than shoulder-width to start

• Straight your neck and engage your core and start pushing your chest towards the wall without bending your hips

• Your neck, spine, glutes, and legs should make a straight line during the exercise

• Bring your chest closer to the wall but don’t touch it. Take a pause and come back to the starting position

• Do 3 sets of 5 reps each

Incline Push-Ups

Steps:

• Bend down on a bench with your palms firm on the bench, hands shoulder-width apart, neck straight, and legs stretched back

• Close your legs, tuck in your stomach, and bring your neck, spine, and legs in a straight line for push-ups

• Lower your chest towards the bench and stop before touching. Take a brief pause and come back to the starting position

• Do 3 sets of 5 reps each

Regular Push-Ups

Steps:

• Lie down on your stomach and bring your hands close to your chest and legs hip-width apart

• Stretch your legs and curl in your toes to push your body up. Here your neck, spine, hips, and legs will be in a straight line

• Take a brief pause and bring your chest down but don’t touch the floor

• Make sure your body remains in a straight line while doing the push-ups and do 3 sets of 5 reps each

Decline Push-Ups

Steps:

• Take a robust box and sit down on your knees with the box on your back

• Place your hands firm on the floor and keep your hands wider than shoulder-length

• Stretch your legs back one by one and place your feet on the box to start

• Push your chest down to the chest and stop before touching the floor

• Pause for a moment before coming to the first position and do 3 sets of 5 reps each

Diamond Push-Ups

Steps:

• Come down on your knees and make a diamond with your thumbs and … Find more

10 Awesome Mehndi Designs For Your Engagement Ceremony

Mehndi designs for engagement function is an art. Also, it is a part of the ceremony. Just like a bride selects her dress, she also selects her mehndi design.

There are plenty of mehndi designs to choose from.

Here’re the top 10 mehndi designs for engagement ceremonies

It is a romantic mehndi designs for engagement function as it includes the name of the groom. So, it has two parts – design and name. The first thing is the design that can also be divided into two parts. Half of the palm is covered with a peacock-feather-like design and the rest of the art has swirls.

Look at the second part that is personalization. You can include the name of your groom in the design. And it will become a part of the design. While it will be easy to figure out the name, but only on giving a close look at the design.

It is for women of fair color and you should use dark color henna for this design. As you can see the dark motifs on fingertips followed by leaves and then the brief pause that is broken with a large oblong flower in the middle of the palm followed by another pause.

The design extends to the cover half of the arm’s length with leaves and flowers. This design looks simpler, but it makes the best use of skin tone. It highlights the skin color. The dark color of henna improves the fair skin tone. Also, it will enhance the look and feel of your engagement ring.

It is an elegant design that looks classic. The palm is filled with a peacock-like design and the back of the hand has only a swirl beginning from the tip of the middle finger to the wrist where it meets a bracelet-like design. Other fingers and the thumb are also designed with small swirls.

The front design has two parts. The first part is the peacock-like design encircled with arches to give it a distinct look. The rest of the palm has a dense design. Also, there are swirls of alternate designs on the thumb and fingers.

It is a Marwari design popular in parts of Rajasthan and Gujarat. First look at the palm that has three semi-circle designs stemming from the wrist and covering almost half of the palm. The rest of the palm is designed with dotted prints emanating from the finger pores.

At the back, the fingers and thumb are designed with a similar dotted pattern but the middle finger design is made more prominent and it is allowed to extend to the wrist where it merges into another design. Also, the woman in the picture has painted her nails to further improve the mehndi design.

It is the real beauty of hands. It has three designs mixed into one. The first part is finger pores, the second part is the palm, and the third part is the wrist. And all designs

… Find more

Bob Haircuts Jennifer Aniston Likes Most

Jennifer Aniston or Rachel Green of Friends television serial wears many hairstyles. But she loves bob haircuts most. Bob is the haircut Jennifer Aniston has tried and experimented with most. Here she’s seen in eight different bob-cut hairstyles. Each hairstyle is different in design and look.

Check Jennifer Aniston bob haircut styles and try one for today’s evening or an upcoming event

Choppy Bob

It is a bad haircut turned into a hairstyle. Jennifer Aniston was seen wearing a choppy bob haircut at the end of 2013 and she received much appreciation for this haircut. But her fans weren’t aware of her chopping her locks.

This hairstyle is the product of hair therapy gone wrong. Jennifer chopped her locks up to her chin to cover the loss from the hair therapy. And her hairstylist chopped those locks completely to give them a definite shape. The new choppy bob haircut has short hair at the back but the size of hair increases towards the chin.

Jennifer Aniston Bob Haircut

Bob cut is a perfect hairstyle because it blends well with every face shape; suits every body type; matches with all dresses, and is suitable for all seasons, reasons, and occasions. Also, it is easier to manage and maintain. It doesn’t require frequent touching if you want to wear it all day.

Jennifer looks more attractive in bob cut hairstyle. This haircut brings out the youthful charm hidden in her personality. And it won’t be an exaggeration to say that she looks much younger than her real age in bob cut hairstyle. While bob cut is already popular but here Jennifer looks like a trendsetter for this hairstyle.

Side-Swept Bob

The haircut you see in this picture is a side-swept bob but it looks different on Jennifer. The photo was clicked on the set of Squirrels to the Nuts. While Jennifer was dressed for the shoot, she looks prepared to get clicked by photojournalists for media coverage.

One would describe Jennifer as absolutely innocent, cute, and dazzling in this side-swept bob. At the same time, she looks sporty and adventurous. She is a multifaceted personality and it is evident from her acting career. This picture in a new haircut isn’t a masterpiece but it is certainly one of her best pictures.

The Short Bob

Jennifer loves experimenting with her hairstyles because she knows that changing haircuts is the right way of showcasing the different colors of your personality. She doesn’t hide her age but her youthful appearance keeps her fans guessing about her real age.

She is trying a short bob haircut in this picture and as expected, she looks younger and full of youth in this hairstyle. While for common women, a short bob is just another haircut, but for Jennifer, it is a way to highlight her face shape and features.

Shoulder-Grazing Shag

Oh! She is beautiful is how you will react to this photo. Jennifer Aniston is posing for the camera in a … Find more