Exercises

10 Yoga Asanas For Irregular Periods

Irregular periods could be a sign of an underlying medical condition. But it will be too early to make an opinion on the irregularity of your periods before you see a doctor. There are many reasons for your periods becoming irregular & somehow can be cured by yoga.

What Are Irregular Periods?

Typically menstrual periods last four to seven days and occur every 28 days. If your periods come before 21 days or later than 35 days, your periods are irregular. While a slight delay of a couple of days is acceptable, it could be a cause of concern if the irregularity becomes more intense and frequent.

Here’re The Reasons That Cause Irregularity In Periods

Periods remain irregular in the first year or two of puberty
Periods become irregular during early pregnancy
Excessive stress or extreme weight loss or weight gain can cause irregular periods
Irregular periods could be the start of menopause
Certain medical conditions like thyroid function can cause irregular periods

When To See A Doctor?

There is little to worry about a short delay of a few days in your periods because it is normal. But you shouldn’t ignore irregular periods if they are frequent. You need to discuss irregular periods with your doctor in the following conditions:

You are under 45 years of age and your periods suddenly become irregular. It shows that there is an underlying condition affecting your menstrual cycle.
You experience periods more often than every 21 days or less often than every 35 days. It could be due to a medical condition.
Your periods last more than 7 days. It is abnormal and you must see a doctor to stop blood loss and regularize your periods.
If the difference between your periods is 20 days or longer, you should see a doctor to find the reason behind your irregular periods.
If you are unable to achieve pregnancy due to irregular periods, you should take the help of a doctor.

Could Irregular Periods Be Controlled?

Yes, irregular periods can be controlled with lifestyle changes, taking healthy food, and medicines, if you are diagnosed with a medical condition that is affecting your menstrual cycle.

Irregularity of the menstrual cycle isn’t always a problem. It could be due to stress and anxiety. Or it could be due to your weight loss exercises. You should first investigate the change that is affecting your menstrual cycle. Also, you can try some home remedies to regularize your menstrual cycle.

What Is The Best Home Remedy For Irregular Periods?

You can try maintaining an ideal weight according to your height and age. Also, you can take a balanced diet. Or you can try yoga. Some asanas can help regularize your menstrual cycle and reduce suffering as well. These asanas can even fix some common ailments like reducing the levels of testosterone and massaging your reproductive organs.

Yoga is quite helpful for women who … Find more

Try This Outer Thigh Workout To Maintain Your Figure

Everyone in this world want a perfect figure and good body posture at last, they’re trying lots of exercise with all virtuousness and hard work out. Outer thigh workout is a great combination as they’re muscle groups that are largely requested when it comes to strengthening and toning.

When you are getting older and your body shape are getting change for the perfect shape you have to train your body with good exercise and good food that help you to gain perfect shape.

“Our bodies move in different directions, not in one direction, so it’s important to mimic that during cross-training, these outer thigh workout areas in a quick and effective way that’s great for all fitness situations.

Tone your shanks, outer thigh workout with these best low impacts, bodyweight exercises.

Squat

Improve strength and mobility by getting seriously low in these squats. Squeezing those glutes at the top of the move will give you more bangs for your buck, too.

Lateral Step Out Squat For Outer Thigh Workout

We promise you’ll feel this one fire up the hips, glutes, and thighs. However, place a resistance band around your ankles to increase the resistance with each step, if you’re impervious to the burn.

Plank

Plank form is everything, if you want to do outer thigh workout then plank is best for you. Do them right and you’ll hit the lower body, while toning up your core and shoulders, too.

Fire Hydrant Is Best Outer Thigh Workout

Keeping your hips refocused towards the ground and leg bent to a 90- degree angle, raise your left knee out to the side as high as you can, This mobility is best for warm- ups it helps you to maintain a killer booty shaper as well.

Lying Leg Lift

Lie flat on your stomach, with your forehead resting on your hands. No, no, it’s not a sleeping time. But it’s your last move in this outer thighs workout dynamic body series. We’re hitting those glutes from all angles, and never missed this dynamic part of your exercise.

Bent Leg Kickback For Outer Thigh Workout

Begin in table top position on your knees with forearms down. Engage those glutes as you lift your right leg straight back and over to the sky, keep your foot flexible. Lower back down with control and repeat 20 times and switch your sides after every interval.

Mini Band Knee Openor

Place the mini resistance band above your knees, this move can also be done without the resistance band. Lay on your right side, knees bent back, bases together, with your body resting on that right elbow. Keep your bases touching as you lift that top knee over and back. Lower and repeat 20reps.

Legged Bridge Is One Of The Important Outer Thigh Workout

Start this outer thigh exercise in a ground position with reverse position on the mat and legs bent at 90 degrees. Place … Find more

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

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

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

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

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

Triangle With Dumbbell

The triangle pose is a great stretching exercise and adding a dumbbell … Find more

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

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

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

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

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

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

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 … Find more

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

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

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

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.

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

Plyometric Dips

Bring a little variation to your bench dips to improve your triceps muscles. … 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

5 Hip Thrust Exercises For Rounder Butt

If you want to improve your butt in size and strength then start doing hip thrust exercises. These are ultimate glute-strengthening exercises that can make your hips rounder and firmer. Also, they can lower back pain by reducing hip flexor inflammation. These activities also improve posture and sports performance.

What are hip thrust exercises?

Invented by Bret Contreras, hip thrust exercises are similar to bridge exercises but they are more advanced and effective in giving results. While both hip thrust and bridge exercises help in strengthening the lower back and thighs, the former are more challenging as they involve pushing the weight with hips and glute muscles. For weight, you can use dumbbells, barbells, and chains.

There are 5 different hip thrust exercises you can do at home and with little help if you aren’t using weight. Also, there is little need to use a heavyweight that you are unable to push on your own.

Hip Thrust With Resistance Band

• Take a bench and place two dumbbells on either side of the bench and tie them with a resistance band

• Slide underneath the band and sit with your back firmly on the bench and knees bent with feet flat on the floor

• Extend your arms sideways on the bench and keep your head in the neutral position

• Engage your core and lift the dumbbells with your hips but don’t tuck your chin

• Hold the dumbbells in the lifted position for a couple of seconds before lowering them down. Do 3 sets of 12 reps with 10 seconds resting time between each rep

Dumbbell Hip Thrust

• Sit down with your back placed on a bench with dumbbells in both hands. Your knees should be bent and feet should be firm on the floor

• Place dumbbells in the pelvic region for starting

• Push your hips up with the help of your heels. Let your back move over the bench for support

• Hold the position for a brief period and lower your hips but avoid touching the floor

• Do 3 sets of 10 reps with 10 seconds resting time between reps

Barbell Hip Thrust

• Sit in front of a bench with your upper back resting against the bench

• Place a barbell in your pelvic region and bend your knees with your legs shoulder-width apart and feet flat on the floor

• Hold the barbell and push your hips towards the ceiling. Push your body with your feet and the upper back and look towards the ceiling

• Hold the position for a second and lower your back to complete a rep. Do 3 sets of 10 reps with 10 seconds rest between reps

Single Leg Hip Thrust

• Sit on the floor with your back resting against an exercise bench and knees bent

• Extend your right leg and push your hips up with your left leg and with support from your upper back

• Hold this position for a … Find more

What Are The Three Things You Need To Remove Your Upper Belly Fat?

It is difficult to burn upper belly fat with dieting and exercises only as you need to adopt a three-pronged strategy of exercising, dieting, and lifestyle changes.

Let’s start your weight loss training for upper belly fat by exercising

Exercises

Jogging and swimming could be your favorite exercises but they would be of little help in controlling the stubborn belly fat. You need to focus on exercises that can help burn your belly fat faster.

a. Surya Namaskar

It is the salutation to the sun and there are 12 different ways of saluting the sun. Since you need to make 12 poses, it will consume a good time from your morning schedule but it works for the entire body. It will strengthen your core, tone the body, and reduce belly fat.

Steps:

• Stand up with your feet close together and spine straight to start the salutations.

• Roll your shoulders to relax and puff your chest for the first salutation that is to hold your hands close to your chest in the namaskar position.

• Stretch your arms backward and try looking at the ceiling with your back bent backward in the shape of a bow.

• Exhale to bend forward and bring your hands down to touch your feet.

• Stretch your right leg backward and bend your left knee while balancing your body with your hands on the floor. Lookup for sun salutation.

• Relax with your legs stretched back and your body resting on your hands. Now press your knees together and bring them to the ground. Push your hips up while resting your chin and chest on the ground.

• Make a cobra pose with your feet and keens touching the ground and your chest and chin are looking at the ceiling. Here your shoulders should be away from your ears.

• Make an inverted V-position by raising your hips above and bringing your head down.

• Stretch your left leg back and bend your right leg. Rest your body on your hands touching the ground and lookup.

• Push your hips backward and bring your hands down to touch your feet.

• Stand up in the first position and feel relaxed.

b. Plank Hold

It works well for upper belly thighs and arms.

Steps:

• Sit down with your knees bent and feet on the ground to start the exercise.

• Bent forward and take the weight of your body on your forearms. In this position, your elbows will be on the floor and you can join your palms to get strength.

• Stretch your legs back until the body weight comes on the feet. Your knees should be above the ground.

• Align your hips with your shoulders for the force and flex your hips forward. You will need to tighten your glute muscles.

c. Bicycle Crunches

This exercise works for the abdomen, hips, obliques

Steps:

• Lie down on the mat with your hands placed behind your head.

• Interlock your … Find more