Fitness

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.

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

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

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

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

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 … Find more

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.

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

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

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

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

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

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 … Find more

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

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

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

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

Vajrasana (Thunderbolt Pose)

Benefits: Its biggest advantage is it eliminates constipation. Also, it brings stability to the mind and relieves spinal tension … Find more

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
• If needed, you can hold a dumbbell of 8-10 pounds
• Move slowly and keep breathing
• Do 2-3 sets of 10-12 reps

Side Bends

Target: Obliques

How To:

• Stand straight with your feet shoulder-width apart
• Hold a dumbbell of medium-to-heavy weight in the right hand
• Lower the right hand with a dumbbell to the right knee
• Keep your back straight and hold the position for 10 seconds
• Slowly come back to the starting position
• Change the dumbbell to the left hand and repeat the exercise
• Do 1-2 sets of 8-12 reps each

V- Ups

Target: Core Muscles

How To:

• Lie on the floor with your hands and legs extended in the opposite direction
• Your body should be in a straight line from your fingertips to your toes
• Start lifting your torso and legs together to form a “V”
• … 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 feet hip-width apart and shoulders rolled back
• Bend forward until your hands touch the floor
• Put your palms flat on the floor and maintain the balance
• Start walking your hands forward until you reach a plank position
• Keep your legs straight while walking your hands
• Walk your hands backward and assume the starting position
• Again keep your legs straight
• Do it for 2 minutes

Legs/Lower Body Exercises

Calf Raises

Target: Calves

How To:

• Stand straight with your feet hip-width apart, abs engaged, shoulders rolled out, and chest expanded
• Raise your heels while keeping your back straight and hold the position for a couple of seconds
• Come back slowly and repeat the exercise
• Open your feet wider and try doing it faster
• Do 3 sets of 20 reps

Squats

Target: Outer thighs, quads, glutes, hamstrings

How To:

• Stand … Find more

10 Stretch Exercises To Relax Your Tight Hip Flexors

Sitting for long hours could make your hip flexors tight and it is difficult to stand, sit, or walk with tight hip flexors. It is for this reason that you need some time to relax your hip flexors so your hip joints resume normal function.

What Are Hip Flexors?

Hip flexors are a group of muscles located in the inner part of the hips, lower back, and the front part of the thighs. It is these muscles that help move your lower limbs. You can stand, sit, run, bend down, and move your legs in every direction. These muscles contract when you sit too much or squat for a long time. Also, overtraining your glutes, lower back, and hip flexors could result in the contraction of these muscles.

Here’re 10 Hip Flexor Stretching Exercises To Keep Your Muscles Relaxed

The Standing Hip Hinge

• Stand on an even floor with your feet shoulder-width apart
• Place your palms on your hips and hold the sides of your waist with your fingers
• Roll your shoulders back and bend your torso slowly
• Stretch your neck to your back and hold the pose for 5 seconds to release all the tension
• Return to the starting position
• Do 2 sets of 7 reps

Kneeling Hip Flexor Stretch

• Stand straight and put your right leg forward
• Put your hands on your waist and lunge down till your knee touches the floor
• Keep your spine straight and stretch your leg behind to push your hips forward
• Stretch your hips and thighs by shifting your weight to the front foot
• Hold the pose for 10 seconds and release
• Do it with your left leg forward and right leg lunging on the floor
• Do 2 sets of 7 reps

The Camel Yoga Pose

• Come down on your knees on a yoga mat with your knees hip-width apart
• Your shin bones should be pressed against the mat
• Place your hands on the back and slowly lean back
• Move your hands to your heels while you bend your upper body
• Your hands should be firm on your heels, thighs perpendicular to the floor, and hips above your knees
• Hold the pose for 5 seconds and then relax
• Do 2 sets of 5 reps

Note: Beginners keep their hands on their hips while stretching. But they should try reaching their hands to their heels with practice.

Pigeon Stretch

• Come down in a Cat Pose where your knees are directly below your hips and hands below your shoulders
• Stretch your left leg and slide your right knee forward between your hands
• First, inhale and expand your chest and then exhale and slowly lower your chest until your head touches the floor
• Keep breathing and hold the pose for as long as you can
• Release when you are done and switch your legs to repeat the pose
• Do … Find more

9 Factors That Can Make Your 6 Inches Taller

While the height of an individual is determined by their genes, you still can increase your height by six inches by following a healthy and balanced life. There are certain factors that can help in increasing your height more than your genes allow.

Factors Helpful In Growing Height

The first factor is nutrition which will make your bones stronger. The second factor is exercising that will elongate your spine so you look taller. Similarly, you can consider immunity, sleep quality, and weight as important factors for increasing your height. Together all these factors can help in growing your height by at least six inches.

Healthy Breakfast

Breakfast is the first meal of the day hence it has to be delicious, sumptuous, and nutritious. For breakfast, you can take boiled eggs, omelet, fruits, milk, fruit juice, chicken, oatmeal, seed and nuts, or any other food item that you like most. It isn’t necessary to take a heavy breakfast but it is necessary to have a nutritious meal every day.

Avoid skipping breakfast as it will adversely affect your growth. If you are short on time, you can drink a glass of fruit juice or yogurt. Take your breakfast seriously, if you are serious about growing your height.

Eat Healthy Food

Choose your food that gives a perfect balance of all the essential nutrients necessary for growth. Take health supplements if needed to fulfill your nutritional demand. Talk to a dietician about your nutritional needs and follow the diet advised by the dietician. And taking supplements is a great idea because it is difficult to get complete nutrition without sacrificing your taste.

Here the thing to avoid is to take health supplements that claim quick benefits. You should know that health supplements can help in growing your height only when you lead a healthy life.

Small And Frequent Meals

Healthy food is necessary for a healthy body and mind. But it doesn’t mean that you should take three heavy meals a day. You should divide your food intake into 6 small meals. In this way, you will be able to prevent hunger pangs and the need for quick snacks every three hours.

For example, you can divide breakfast, lunch, and dinner into six parts to fulfill your nutritional demand and pamper your taste buds. Health supplements can be taken as prescribed by your dietician. But avoid relying totally on health supplements for nutrition.

Maintain Ideal Body Weight

Healthy food won’t let you become obese but you should be careful about putting on weight. Obesity is a hurdle in your journey to a healthy life and achieving maximum height. Excess fat will suppress your joints, especially your spine, and reduce your size.

Note down the calorie intake and the rate of burning the calories to make sure that you aren’t putting on weight. Keep a tab over calorie intake and put more focus on the food that boosts body metabolism so you burn more calories.

Exercise Regularly

Regular exercise can boost growth … Find more

10 Exercises That Are Both Aerobic And Anaerobic

If you are looking for a complete healthcare regimen that can rid you of unnecessary fat, build your muscular strength, and keep your morale high then consider making a cocktail of aerobic and anaerobic exercises list.

Aerobic Exercise

It is low intensity and longer-duration workout session that will turn your body into a fat-burning machine. Another advantage of aerobic exercises is they improve cardiovascular health and joint mobility.

Anaerobic Exercise

It is high intensity and low-duration workout session that will build your muscular strength by converting carbohydrates into energy. But you need to be careful about lactate buildup in your muscles as it can cause fatigue. So make anaerobic exercises list.

Here’s A List Of Popular Aerobic And Anaerobic Exercises

Interval Training

It involves increasing the pace of your workout for a minute or two and then getting back to your regular pace for ten minutes. Repeat the cycle throughout your workout session, depending on your stamina. It is to challenge the body to come out of the comfort zone and work harder to build stamina. Fitness experts suggest interval training with regular cardio workouts to speed up your weight loss.

Walking

Walking is a simple exercise but its benefits can outweigh even the most complex aerobic and anaerobic workouts. Whether you walk indoors, on a treadmill, or in a park, you get similar benefits. But it is more advantageous to walk in the open. If you have access to a public park with carefully marked walking space then you should walk in nature. Also, you are free to maintain a speed like low, moderate, or high according to your stamina and fitness.

Running Sprints Are Anaerobic Exercises

Sprinting is a form of anaerobic exercise and it is considered good for cardio health. While you are free to run at your own pace, it will be better if you can vary your pace after a regular interval like five to ten minutes. Experts suggest experimenting with speed while running as it gives more benefits. You need to increase your speed for one or two minutes and then come down to the regular speed. And you should run at least for 15 to 30 minutes.

Lunges

It is a good exercise for building lower body muscles. Also, it improves balance. For lunges, you will need a stool. Stand straight before the stool and put your right foot on the stool. Take your left leg as far as possible and shift your body weight to the left foot. Keep your spine straight and your hands on your waist. Repeat it with the left foot on the stool and the right foot at the back.

Swimming Sprints

Similar to running sprints, swimming sprints are also beneficial for your cardio health. Also, it builds stamina and strength. You can start with your normal pace of swimming and then increase the speed for a short time and then return back to your normal speed. Try it … Find more

12 Exercises For Toned Legs

A toned lower body with strengthened legs and thighs can help, if you are an outdoor person.

Strong and toned legs will improve your balance, enhance your speed, and give you the confidence needed to keep moving all day. Doing leg strengthening exercises is a great way to build your endurance and stamina. There are many exercises you can practice at home. Also, you can choose activities that you can practice at gyms.

Here’re the 12 Best Exercises For Toned Lower Body And Legs

Dumbbell Squats

Target: Lower back, glutes, hamstrings, and quads

How To:

• Stand with your back straight, feet shoulder-width apart, and a 10-pound dumbbell in each hand
• Open your chest, roll your shoulders, flex your arms and raise the dumbbells right over your shoulders
• Push buttocks back and come down on a sitting stance
• Keep your knees in line with your toes
• Hold the position for a short while before getting back to the original position
• Do 2 sets of 15 reps

Goblet Squats

Target: Lower back, glutes, hamstrings, and quads

How To:

• Stand straight with your feet shoulder-width apart
• Grab a 12-pound kettlebell held with both hands
• Push your hips back and come down in the sitting position
• Keep your knees in line with your toes
• Maintain the pose for a short while and then get back to the original position
• Do 2 sets of 15 reps

Curtsy Lunge

Target: Adductors, quads, glutes, and hamstrings

How To:

• Stand straight with your feet closed and hands resting on your waist
• Roll your shoulders back and engage your core to start
• Lift your left leg and place it diagonally at the back
• Become stable and move the left leg more towards the right leg
• Maintain the lunge/curtsy position for a while
• Come to the original position and repeat it with the right leg
• Do 2 sets of 10 reps

Wide Stance Barbell Squat

Target: Hip flexors, quads, adductors, hamstrings, and glutes

How To:

• Stand straight with your feet more than shoulder-width apart and a barbell in your hands
• Open your chest and place the barbell gently on your shoulders
• Roll your shoulders back and engage your core to start
• Squat down in a slow movement and get back to the starting position
• Do 3 sets of 8 reps

Leg Press

Target: Calves, Glutes, hip flexors, hamstrings, and quads

How To:

• Access a leg press machine you are comfortable with
• Set the weight in the machine according to your strength
• Sit on the machine and be comfortable to start
• Push the leg rest until your legs are fully extended
• Come back slowly to the original position for the nest rep
• Set the weight again, if you find it too light or bulky
• Do 2 sets of 15 reps

Lying Leg Curls

Target: Glutes, hamstrings, quads, and calves… Find more

5 Types Of Aerobic Exercises To Boost Your Physical And Mental Well Being

Dancing to stay fit is a great idea. It provides both health and entertainment. It can help burn excess fat, improve flexibility, and enhance coordination between body and mind. And you can dance at home without requiring any additional accessories.

A dancing session can help burn from 300 to 500 calories in an hour. Additionally, it will boost your metabolism, reduce stress, and enhance your mood. Exercising three to four times a week is sufficient to stay fit.

How To Choose A Dancing Exercise?

For exercising, you can choose aerobics like ballet, jazz, Zumba, and others. They are different forms of dance but are referred to as aerobics workouts. Their advantage is that they are good for people of all ages including pregnant women. Another advantage of aerobics is that you can increase its intensity to boost your blood circulation, rejuvenate your system, and feel good from the inside.

Here’re Some Dance Forms And Their Advantages

Zumba

The combination of Latin, International, and Salsa music makes Zumba an amazing and fun-filled aerobics exercise. You will keep burning calories with its slow and fast alternating rhythms. Also, it isn’t just for dancing enthusiasts but for everyone. You will love the heart-pumping effect of the steps and enjoy the workout as it can help shed calories.

Health Benefits:

a) Zumba contains all muscle-building moves like squats and lunges. It will engage your muscles and joints and tone them from head to foot.

b) It is a great exercise for your body and mind. It isn’t something that you find repetitive. The fun element in the exercise will divert your attention and, in this way, de-stress your mind.

c) You will feel encouraged to practice this dance form. The fun element of Zumba and the results achieved with this will give you a reason to dance again.

d) Zumba gives exciting results and the results are visible within a short time. You won’t have to wait for a long time to get the results.

Jazzercise

If you are looking for exercise that can boost your cardiovascular system then go for Jazzercise. It combines cardio and resistance training. Its advantage is that it works for all bulky sections of the human body. Famous since 1976, Jazzercise has become popular in every country. You can easily achieve your fitness goals by practicing this exercise a couple of times a week.

Health Benefits:

a) A Jazzercise session lasts for almost 60 minutes and it works more on the cardio system. It will boost your cardiovascular health and reduce the risk of heart attack considerably.

b) An hour-long session of Jazzercise will make you energized from the inside. It will have a positive impact on your performance at the workplace. It will boost your stamina as well.

c) The biggest advantage of Jazzercise is that it works well for the entire body. You will feel the pressure on your abs, glutes, arms, and inner thighs after a session.

d) Jazzercise will lower your stress level so … Find more

Fitness

Here’s A List Of Popular Aerobic And Anaerobic Exercises

Interval Training

Walking

Running Sprints Are Anaerobic Exercises

Lunges

Swimming Sprints

Recent Posts