Fitness

10 Best Core Building Exercises To Do At Home

The core is made up of several muscles including all your back, abdominal muscles, pelvis, glutes, and obliques. And these are important muscles as they help build stamina, posture, flexibility, and movement.

If you are looking for an exercise that can work for your core muscles, choose one of the following exercises:

Flutter Kicks

It works on core muscles especially the lower rectus abdominal muscles and hip flexors. It mimics a swimming stroke but is performed by lying on your back.

How To:

• Lie on your back with your hands resting on your side and palms flat on the floor
• Keep your back and head in a straight line and look at the ceiling
• Lift your legs at a 45-degree angle and kick them up and down by engaging your core
• Avoid your feet touching the ground before completing a set
• Do 2 sets of 15 reps each

Seated Knee Tuck

It is a great exercise to strengthen your core, protect your back from injuries, and improve your posture tremendously.

How To:

• Sit down on a mat with your knees bent and feet flat on the floor
• Place your hands behind with your palms flat on the mat
• Lean back by bending your elbows and lifting your knees off the floor
• Bring your knees and upper body closer by engaging your core
• Again, lean back and straighten your legs but keep them above the floor
• Complete 3 sets of 10 reps each

Crunches

It is a classic core exercise for training abdominal muscles, oblique muscles, pelvis floor, lower back, and hips. This exercise will help stabilize your body.

How To:

• Sit down on the mat with your knees folded and feet flat on the floor
• Rollback until your shoulders rest on the mat but keep your head above the floor
• Take your hands on the back of your head and cross the fingers to support the movement
• Raise your head to touch your knees with your chin and go back
• Do 2 sets of 15 reps each

Bicycle Crunch

It is an excellent exercise for activating your upper abdominal muscles. Also, it is good for activating the obliques. Besides working on your abs, it will also tone your thighs.

How To:

• Like on the floor with your head raised slightly above the floor
• Fold your knees and place your hands behind your head
• Raise your knees and start exercising
• Bring your right knee closer to your belly and straighten the left leg
• Life your upper back and try to touch the right knee with the left elbow
• Do 2 sets of 15 reps each

Vertical Leg Crunch

It strengthens the ab muscles that are crucial for everything from walking to standing to sports. It makes rectus adbominis stronger and stabilizes the spine.

How To:

• Lie on your back with your arms resting on your … Find more

Do These 11 Exercises For Lasting Relief From Constipation

Constipation is a common problem that has its roots in lifestyle. But people relate it to their diet. Taking a healthy diet could indeed prevent constipation, but exercising is also necessary to get long-term relief from the suffering.

Here’re 10 exercises that can control constipation

Wind Relieving Pose (Pavan Muktasana)

It improves digestion. Also, stretching lengthens the spine and relieves pain in the lower back.

How To:

• Lie down on your back with your knees folded to the chest
• Hug your knees and try to touch the knees with your forehead
• Hold this position for 5-10 seconds and keep breathing
• Lose your grip on the knees and rest your head on the floor
• Repeat the exercises 5-10 times

Half Wind Pose (Ardha Pavan Muktasana)

It is good for the digestive system as it massages the abdomen and digestive organs. It is also good for the pelvis and the reproductive organs. Women can try this asana to control menstrual pain.

How To:

• Lie down on your back with your feet shoulder-width apart
• Fold the right knee and bring it closer to your chest
• Hug your right knee to lock it for up 5 seconds
• Move the right knee in a locked position towards your left and again hold it for 5 seconds
• Return to the starting position
• Repeat the exercise with the left leg
• Do 5 sets with each leg

Half Spinal Twist (Supta Matsyendrasana)

It stretches and massages back muscles and hips. Also, it lengthens, relaxes, and realigns the spine.

How To:

• Lie down on your back with your feet shoulder-width apart
• Fold your right knee and bring it close to the chest
• Turn the right knee leftwards with your hands by your side
• Push your right knee towards the mat by twisting your lower body towards the left side
• Hold the pose for 3-5 seconds and return back
• Repeat it with the left leg and do 5 times with each leg

Child’s Pose (Balasana)

It will stretch the muscles around your back and hip. It also stretches thighs and ankles. It is a resting pose that gently calms the tensed muscles and de-stresses the brain.

How To:

• Come down on your knees and rest your hips on your ankles by stretching your feet backward
• Extend your hands on the floor to low down until your head touches the floor
• You can push your knees outwards to stretch your lower back and thighs
• Keep breathing and hold the position for up to 15 seconds
• Do this exercise 5 times

Cobra Pose (Bhujangasana)

It can stretch your entire upper body and provide quick and lasting relief from back pain. It strengthens the spine and improves its mobility.

How To:

• Lie down on your chest with elbows bent and palms flat on the floor
• Bring your head and toes in a straight line to … Find more

7 Stretch Exercises To Relieve Your Spine Of Pain And Tension

Pain in the lower back is taken lightly because it is largely related to lifestyle. For example, if you sit on a chair for long hours or you could get pain in your lower back. Also, if you are obese, you could feel pain in your back.

So, you can see there are many reasons for pain in the lower back, but you shouldn’t let the pain persist. Also, there is little need to take painkiller medicines to reduce the tension. If you can stretch your spine and thigh muscles a little, you can feel relaxed.

Here’re 7 stretch exercises that can give you quick relief from pain in the lower back and pressure on the buttocks and thighs. And you can do these stretches any time of the day. But it is better to perform the exercises empty stomach.

Child’s Pose

It will have a relaxing effect on your body as it can reduce tension all along your spine and loosen up stretched muscles of the lower back. It enhances flexibility and boosts blood flow along the spine. It involves gently stretching spinal extensors, gluteus maximus, and thigh muscles.

How To:

• Come down on your knees and palms
• Open your knees as much as you can relax your spine
• Bring your belly down to rest between your thighs
• Let your neck relax on the floor
• Your hands could be stretched forward or sideways
• Maintain the pose for a minute and repeat it a couple of times

For support, you can keep a pillow under your belly and one under your jaw.

Knee-to-Chest Stretch

It stretches and stabilizes the spine and pelvis to reduce tension and pain, especially in the lower back region. Also, it controls high blood pressure and reduces anxiety and anger.

How To:

• First, lie on your back in the corpse pose (savasana)
• Fold your left knee and bring it close to your chest
• Lock the knee with your hands on your chest for a moment
• Maintain the pose for 30 seconds before leaving
• Avoid raising your hips to stretch the left leg by lengthening your spine and tailbone
• Repeat it with the right leg

For help, you can place a towel under your legs. Also, you can lift your head and tuck your chin into the chest to deepen the stretch.

Piriformis Stretch

Piriformis muscles lie deep in the buttocks but it can cause tremendous pressure on your spine and thigh muscles. Your buttocks and lower back would become tight due to the pressure. But you can relieve the pressure by stretching the muscle.

How To:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your left foot and place it on the right thigh
• Hold the right thigh with both hands and pull it towards your chest until you experience the stretch
• Hold this position up to a minute … Find more

Candence Cameron Shares Her Beauty Secret

Candace Cameron Shares Her Beauty Secret In A Candid Way

Candace Cameron is a mother of three kids but she looks much younger than her real age. Whatever be her real age is, she is as fit as a 20-year-old woman. And Candace Cameron gives the credit of her younger looks to her diet and weight loss lifestyle.

She’s mostly on a vegan diet that includes eggs and occasional fish. She’s built lean muscle mass with the help of Kira Stokes, a celebrity fitness coach of athletes.

Keep reading if you want to know how 40 plus actress Candace Cameron maintains her youth & diet

She avoids dairy, sugar, and white flour….

Candace Cameron Avoids Dairy, Sugar, & White Flour

Candace advises avoiding dairy if you have issues like constipation. She avoids dairy and says that it helps reduce stomach problems. Also, it relieves congestion and puffiness on her face and body. She further says that people should first consult a doctor that the stomach issues are due to dairy and not because of some other problem.

Few people know that Candace Cameron had a history of stomach inflammation and that she suffered a lot from stomach irritation. But she is fine after avoiding dairy. Also, she avoids refined sugar and white flour as they have little nutritional value and they are high in calories.

Candace Cameron follows a plant-based diet….

Candace Cameron Follows Plant Based Diet

Her diet includes banana shake, almond milk, oatmeal with milk, brown rice with cabbage and coconut milk, Kale salad, roasted vegetables, avocados, quinoa salad, lentil soup, green salad with nuts, and apple for deserts. Her day starts with 2 cups of water followed by a protein shake with half banana and almond milk or oatmeal with milk. And she’s quite punctual with her meal timings.

The only exception to her vegan diet is two egg whites that she takes as a supplement to dietary protein and fish that consumes on rare occasions. But taking eggs and occasional fish can’t be called an aberration or deviation from her vegan diet.

She eats what she can tolerate….

Candace Cameron Eats What She Can Tolerate

Her vegan diet contains the same veggies and fruits with little changes from protein shakes to salads. She grills vegetables and prepares dessert with an apple for a change. But her vegan diet looks similar. You can say that she takes a similar diet in breakfast, lunch, snacks, and dinner. But she says that she loves eating fruits, vegetables, and whole-grain food.

Candace Cameron’s vegan diet keeps her digestive system healthy and metabolism working. She feels healthy and happy with a vegan diet. This diet, says Candace, doesn’t shock her digestive system. She further says that her vegan diet could look “boring” to others, but she prefers eating boring food instead of consuming harmful food.

Candace Cameron consumes carbs & protein in her diet….

Her workout routine includes cardio, resistance training using free weight, body weight, resistance bands, and jump ropes, and HIIT. Also, she takes sufficient rest to allow her body to prepare for the next workout session. And she consumes carbs before … Find more

10 Best Dip Exercises For Muscular Chest, Back And Shoulders

Back dips exercise are the best workouts for improving chest, back, shoulders, biceps, and triceps muscles. And you can make it more challenging by adding weight to your body.

Here’re the 10 best back dips exercise with variations and weight

Bench Dips

If you want to expand your chest, and strengthen shoulders and triceps front, then you should practice bench dips.

How To:

• Stand straight with an exercise bench placed firmly on your back
• Reach your hands to the bench by bending your knees
• Increase your grip on the bench and firm your feet on the floor to start
• Lift your body using your triceps and shoulders and come down
• Do 3 sets of 12 reps each

Parallel Bar Back Dips Exercise

If developing chest and improving shoulders is your only goal, then you should try parallel bar dips. This exercise will broaden your shoulders.

How To:

• Stand straight between a parallel bar
• Hold the bars firmly with your hands
• Lift your body and bring it down using your hands
• Keep your back straight and head up while lifting your body up and down
• Cross your heels to maintain balance
• Go slow and focus on your triceps and shoulders
• Do 3 sets of 10 reps each with a 10-second rest between each set

Straight Bar Dips

It is a challenging exercise but it is good for your chest, upper back, and triceps. It will widen your upper back, expand your chest, and strengthen your shoulders.

How To:

• Stand straight before a bar that of the height of your chest
• Grab it with both of your hands
• Take a deep breath to start
• Lift your body above the bar for as much height as you can
• Cross your knees while lifting your body to maintain balance
• Do 3 sets of 10 reps each with a 10-second break between each set

Korean Back Dips Exercise

Here the challenge goes a level up than the straight bar dips. But it works great for the lower back, glutes, and abs. Also, it will improve balance.

How To:

• Stand straight with a bar up the height of your lower back placed at your back
• Reach your hands to the bar and grip the bar with firm hands
• Take a deep breath to start
• Lift your body with the pressure of your forearms
• Cross your legs to maintain balance as your body is lifted up
• Reach your body to a comfortable height and come down slow
• Do 3 sets of 9 reps each with a 10-second break between each set

Plyometric Back Dips Exercise

It is a variation of bench dips but it can work well for developing triceps muscles and strengthening chest and shoulder muscles.

How To:

• Stand straight with a firm table placed at your back
• … Find more

10 Best Exercises For Expansive Chest And Lifted Breasts

Chest exercises can give an extra lift to your bust and you can do these exercises with little training. Also, you can choose between a free hand and a dumbbell exercise. In the beginning, you can start with little weight in your hands. Also, you can keep your movements slow to avoid injuries.

Here’re the 10 best exercises that can help expand your chest and lift your breasts

Incline Dumbbell Press

You need an inclined exercise bench and a set of dumbbells for this exercise. It will target your chest muscles and help improve the breasts.

How To:

• Lie on your back on the inclined bench and push your shoulders back
• Grab dumbbells on both of your hands and bring them close to your chest making a “V” with your elbows
• Push the dumbbells towards the ceiling until your hands are fully stretched and then come back
• Do 3 sets of 12 reps each with a 10-second break between each set

Barbell Bench Press

This exercise has an advantage in that is it can be performed in neutral, incline, and decline positions.

How To:

• Lie on your back with your abs tight and feet shoulder-width apart and firm on the floor
• Grab a barbell and bring it close to your chest to start
• Take a deep breath and push the barbell towards the ceiling until your hands are fully stretched
• Hold the barbell for a few seconds and do 3 sets of 10 reps each with a 10-second break between each set

Camel Pose

It can open up the chest muscles and stretch the entire area. Also, it will give a relaxing stretch to your back.

How To:

• Get down on your knees while keeping them within a safe and comfortable distance
• Take your arms behind and try holding your feet by stretching your chest and back
• Stretch your chest and back to hold your feet and hold the position for some time
• Do 3 sets of 15 reps with a 10-second break between each set

Overhead Shoulder Press

This exercise works well for the shoulders. But it is also great for the chest and back muscles. It can help expand your chest fully.

How To:

• Stand straight with your feet shoulder-width apart and firm on the ground
• Grab dumbbells in your hands and lift them to your shoulder height
• Take the dumbbells up and close them over your head
• Make sure you don’t straighten your hands
• Come down to the starting position
• Do 3 sets of 15 reps each with a 10-second break between each set

Wall Push-Ups

It is easier to practice wall push-ups as you only need the force of your hand and the weight of your body for this exercise. Also, it is good for burning excess calories, toning muscles, and expanding the chest.

How To:

• Stand two steps away from a wall … Find more

8 Best Sit-Ups To Burn Stubborn Tummy Fat

Stubborn tummy fat refuses to go with light exercising. You need to work on your abs to burn the stubborn fat. Doing sit-ups can help remove the layers of fat from your abdominal area. And there are many ways of doing sit-ups. For example, you can do sit-ups with or without weight.

The good thing about sit-ups is that they need little training and monitoring. And you can practice sit-ups in your home environment. All you need to do sit-ups is open space and an exercising mat.

Muscles sit-up exercises work on

Sit-ups work on abdominal muscles, hamstrings, obliques, hips flexors, shoulder and neck muscles. These exercises help burn tummy fat faster because they increase the movement of abs muscles. Strength building, increase flexibility, and improved balance and coordination are some of the added advantages of sit-up exercises.

Here’re 8 best sit-up exercises you can practice at home and rid your tummy of the stubborn fat

Hands To Heels

It works on abs muscles, chest, quads, and shoulders

How To:

• Lie down on your back with your knees bent and legs shoulder-width apart
• Extend your hands above your head and keep them at a comfortable distance
• Get up with your hands straight and legs firm on the ground
• Bring your hands to the sides of the heels and go back to the starting position
• Do 4 sets of 6 reps each

Straight Leg Sit-Ups

It works well on both abs muscles

How To:

• Lie down on your back with your legs hip-width apart and hands extended above your head
• Push your back to come in the sitting position but without folding your legs
• Maintain a slow movement to avoid folding your legs
• Your hands should be above your head in a straight line with your back
• Do 4 sets of 6 reps each

Butterfly Sit-Ups

It works on abs muscles and inner thigh muscles

How To:

• Lie on your back with your legs flexed and feet on the floor
• Open your thighs a little and join your feet firmly
• Raise your hands above your head to start the sit-ups
• Push your back upwards to come on the sitting position
• Simultaneously swing your hands from your head to your toes
• Go back to the starting position
• Do 4 sets of 6 reps each

V-Ups

It works for abs muscles, hamstrings, chest, shoulders, and quads

How To:

• Lie down on your back with your legs together and hands extended above your head
• Lift both your legs and back to make a V-like position
• Slowly bring your hands close to your toes and keep your eyes on the ceiling
• Rollback to the starting position and do 4 sets of 6 reps each

Oblique V-Ups

It works on obliques, hip flexors, abs muscles, shoulders

How To:

• Lie on your right side with your right hand extended … Find more

10 Ways To Tone Up Your Flabby Arms

Flabby arms are biceps with loose hanging fat. And it isn’t a good thing as it is considered a sign of aging. Also, it can spoil your figure. You won’t be able to wear sleeveless clothes especially t-shirts. But there is little need to fret about flabby arms when you can rid your biceps of unwanted fat.

What causes flabby arms?

Aging is the prime reason behind flabby arms. With age, skin loses its elasticity allowing the fat to hang on the biceps. Hormonal imbalance is also responsible for fat accumulation on arms. Also, a wrong lifestyle like eating junk food and doing no physical activity can make your arms flabby.

How to tone flabby arms?

While you can’t stop aging, you can try keeping your arms well-toned. Arms stretching exercises can help in bringing your biceps to the right shape. You can choose an exercise with or without weight and practice it at home. If you are a beginner, you should do weightless exercises.

A little practice is needed to the exercises in the right manner and the result will be visible within a short time. Also, you should follow other weight control measures like taking a healthy diet.

Here’re 10 best arms stretching exercises to tone your flabby arms

Triceps Dips

You can do this exercise at the home, gym, and even in a park. Things you need for Triceps Dips is a firm bench or stool.

How To:

• Sit with your back at a bench or table and grab the bench from behind
• Stretch your legs and straighten your back to start
• Lift your body with triceps alone while keeping your legs straight
• Go up until your hands are stretched and come down slowly and repeat a couple of times

Push-Ups

It is primarily a chest exercise but it works for the triceps as well. And don’t need any accessories to do this exercise.

How To:

• Come down on your palms and feet with back and legs straighten
• Shift the body weight on your palms and toes for starting
• Lift your chest while keeping your back and legs straight
• Go up until your hands are stretched and come down slowly

Tricep Kickbacks

You will need two lightweight dumbbells for this exercise. You can buy a pair of dumbbells or use water bottles.

How To:

• Stand with a weight in both of your hands
• Bend your knees a little and bend a little forward
• Lock arms to your sides and extend your forearms backward
• Bring your forearms slowly to the starting position and repeat

Tricep Extensions

You need a single dumbbell for this exercise. You will hold the weight with both of your hands and focus on your back and legs.

How To:

• Stand with your feet shoulder-width apart and grab a dumbbell with both of your hands
• Raise the dumbbell on your head until your hands are fully stretched. Also, lock … Find more

10 Ways To Burn Hip Fat Naturally

If your hips are flabby then blame it on your lazy lifestyle. It could be due to pregnancy or for any other reason. If you have bulky buttocks, you will have multiple problems like shaky movements and even pain in the lower back.

But you don’t need to worry about the hip fat as you can burn it by tweaking your lifestyle a little. Here’re 10 things you can do to tone up your hips and make them look beautiful.

Stay Hydrated

Water can flush out toxins from your body and boost your metabolism that will burn excess fat. Drink a cup of water every hour to stay hydrated and see positive changes in your skin color, brain function, and weight. If you want, you can add herbs like cinnamon to water to enhance its flavor.

Early Morning Lemon Water

Lemon water is a fat mobilizer. It contains Vitamin C flushes out harmful free oxygen radicals and boosts immunity. Also, it balances the internal pH level.

Preparation:

Add half-lemon juice to a glass of lukewarm water to make lemon juice. For taste, you can add 1 tsp of honey to it and drink it empty stomach early morning.

Early Morning ACV

Drink apple cider vinegar (ACV), if you find lemon water too sour to drink. ACV is a natural drink with proven benefits in weight control. But its acidic properties could cause acidity.

Preparation:

Add 1 tsp of ACV to a glass of lukewarm water to make the ACV drink. For flavor, you can add 1 tsp of honey to it and drink fresh early morning.

Soak 2 tsp of fenugreek seeds in a glass of water. Leave it overnight and strain the water in the morning. Add 1 tsp of ACV to it and drink fresh.

Sea Salt Solution

A poor digestive system could lead to constipation and weight gain in the long run. If you can clean your colon or large intestine, you can prevent the development of constipation and weight gain. Sea salt has laxative properties that can clean your colon and improve digestion. Use unrefined sea salt for better results. People with hypertension, kidney, and liver problems should avoid seal salt solution

Preparation:

Add 2 tsp of sea salt to a glass of lukewarm water and drink it early morning.

Add half-lime juice to a glass of lukewarm water and add 2 tsp of sea salt to it and drink it empty stomach.

Black Coffee

A cup of pure black coffee without sugar or cream can help lose pounds in a short time. It acts as an appetite suppressant. If you drink it 30 minutes before a meal, it will cut your food intake to almost half. Also, the chlorogenic acid in coffee boosts metabolism and cuts fat absorption. You can drink 2 cups of black coffee a day.

Green Tea

Green tea has antioxidants that flush out toxins and boost body metabolism. Also, green tea improved … Find more

5 Things That Alexandra Daddario Does To Make Life Beautiful

It took Alexandra Daddario 15 years from landing her first role as a victimized teen Laurie Lewis in the ABC daytime soap opera All My Children in 2002 to Summer Quinn in the American action-comedy, Baywatch, in 2017 to become a style and fitness icon.

“I always loved storytelling,” said Alexandra Daddario

Alexandra Daddario decided to become an actor at the age of 11. She further stated that she could’ve done anything as she had all opportunities. She was studying at Marymount Manhattan College when she felt a passion for making a career in acting and dropped the college to pursue a full-time acting career.

For acting, she learned the Meisner acting technique for years and became an outstanding actress ready to accept challenging roles like horror, science fiction, and comedy. Soon she proved that she’s a multitalented actress. Her music video song “Radioactive” surpassed 1 billion views on YouTube.

With acting, she also maintained her figure and beauty. Her quick and surprising rise in the competitive film industry proves that she’s a fitness enthusiast. Her role in Baywatch could be taken as her fitness example. She worked out a lot to put on weight to fit into the swimsuit designed for Summer Quinn.

“For Baywatch, I started doing weight training,” said Alexandra Daddario

Summer Quinn was a demanding role for a lean Alexandra Daddario. She had to work hard to feel strong to become a savior. And she said that she started doing the weight training she had never done before. She further stated that she noticed a huge difference in her body type. She called the transformation amazing she went through while preparing for Baywatch.

Patrick Murphy, her fitness trainer, ramped up her workouts to four to five days a week. The hour-long high-intensity workouts with free weights, sliders, and resistance bands made her feel strong and confident. During filming, said Alexandra Daddario, she felt for the first time in her life, she had real abs.

Alexandra Daddario still does high-intensity workouts with her trainer twice a week to maintain the fitness achieved during the Baywatch movie. Also, she does yoga a lot. She said that yogic exercises helped her manage anxiety and get sound sleep. And feeling mentally good was as important as feeling good physically, said Alexandra Daddario. It was only due to her dedication to fitness that she bagged the role of Summer Quinn in Baywatch.

But Alexandra Daddario couldn’t do a high-intensity workout without taking a healthy diet

She doesn’t stress too much about food and eats when she feels hungry. The 5’10” Baywatch star says that she listens to what her body needs. She prefers a natural diet but, says Alexandra Daddario, it would become difficult for one to resist eating too much sugar if one gets too hungry and doesn’t give oneself what she needs sometimes. Her focus is on being healthy and not obsessing over food.

For example, Alexandra Daddario loves eating eggs and doesn’t mind using butter … Find more

Fitness

Keep reading if you want to know how 40 plus actress Candace Cameron maintains her youth & diet

She avoids dairy, sugar, and white flour….

Candace Cameron follows a plant-based diet….

She eats what she can tolerate….

Candace Cameron consumes carbs & protein in her diet….

Here’re the 10 best back dips exercise with variations and weight

Bench Dips

Parallel Bar Back Dips Exercise

Straight Bar Dips

Korean Back Dips Exercise

Plyometric Back Dips Exercise

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