Health
Walking

Best Exercises for the Heart

Cardio exercises are equally important and mandatory compared to the fitness training. A healthy heart comes from an active life. A short walk or jog can be beneficial. People who neglect cardio exercises often tend to get heart disease than those who work out. Also, cardio exercises refresh, re energizes and increases confidence. It can be strenuous when started initially but will make you fit if regularity is maintained. Exercise with discipline will burn calories, reduce cholesterol, lower blood pressure and boost good cholesterol. Initially, you will lack stamina and fatigue will develop soon but it will be highly beneficial. The basic yet the best exercises for the heart which one can start right away are listed below.

1. Jogging and Running

Simple jogging is highly beneficial for the heart. It develops a steady rhythm and is a great exercise for your heart. Increases stamina and initiates is one aims for sprinting. Jogging is the most basic form of an exercise where one runs but slowly in a pattern. It need not be fast initially, however after few days, one can slowly increase the pace. A steady 10 to 15 minutes jog is highly recommended, especially during the morning. It boosts you up physically as well as mentally.

Running should be initiated after a few days of jogging. Running increases one’s stamina drastically and also is a great exercise for the legs. 10 to 15 seconds sprint with intervals can highly boost one’s health. It requires dedication to running develops the high amount of fatigue and most quit after few days. It burns calories, restricts the formation of excess fat and also helps in circulation of blood with a healthier heart.

2. Cycling

Cycling is one of the best exercises for the heart. Opting to go green with cycling also develops cardiac strength. Regular cycling decreases the chances of heart disease. One must cycle for at least 30 minutes every day to get better results. It also develops leg muscles and increases fitness. A steady speed needs to be maintained and if you are exposed to a cycling track with proper gears you can push your limits. It burns calories and elevates heart rate. It affects the metabolic rate and blood circulation. Regular cycling increases concentration too.

3. Swimming

Cardiac health improvement and swimming is a great combination. Hitting the pool brings benefits if lane swimming is performed. It can be quite refreshing especially during summer with scorching heat. Swimming is a full body exercise but is best for cardiovascular exercises. Freestyle is the basic swimming style but to challenge self-limit one can try out backstroke, butterfly, and breaststroke. A good hour of swimming is highly beneficial for the heart. It burns calories, reduces fat and decreases bad cholesterols. Also, it increases core strength.

4. Yoga

Yoga might not be as strenuous as the previous exercises, but it increases the basal metabolism of the body and increases fitness immensely. One might think that yoga isn’t related to direct cardio exercise but in reality, disciplinary and steady yoga creates a rhythm that slowly increases your stamina and keeps blood circulation better. Yoga targets every part of your body and benefits local muscle development which is more beneficial than a full body workout.

5. Circuit Training

Circuit Training is the latest form of cardio exercise and is trendy. It is entertaining and exciting. It pumps and agitates an entertaining tone but is guided by a trainer and the pattern and movements help in increasing fitness. Also, it increases with intervals and steadily. Intensifies accordingly that does not gives a jerk to the heart. It targets equal distribution of workout and gives great results. The proper method results in fast burning of fatty acids and calories. Also, it refreshes mind and uplifts mood due to its exciting method.
The best exercises for the heart as listed above is essential and is easy to perform if you decide to stand up from sitting lazy and starting to move. A half an hour to an hour of daily exercise can dramatically increase your fitness and keep your heart healthy.

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How To
Shiny hair

Home Remedies for Better and Healthier Hair

The beauty industry growing and home remedies are slowly regaining popularity. There are a large number of channels, pages, videos and blogs regarding these. And yes, like pretty much everything else, it has a new name; DIY (do it yourself).

With the increasing use of straightener, curling irons and all sorts of sprays and chemicals that make up for a beautiful hair style, people have ignored their harmful effects. Even if you use heat protecting sprays, your hair is far from protected completely. Another major effect on hair can be seen with treatments such as hair color, permanent straightening, smoothening etc. Now, don’t get it wrong, we are not saying you shouldn’t do all this. All we are saying is be careful and at the same time improve your hair strength, quality, texture and reduce damage by using natural products. Use home remedies for all of this, here are some of the tried and tested ones that have been passed through generations:

Onion: This is possibly our personal favorite. It is suitable only if you have oily hair. If your hair is extremely dry, then avoid using this. Cut an onion into pieces, grind it completely. Strain the pulp to get the onion juice and apply it on your hair as a mask. Cover your head with a shower cap and leave it on for 45 minutes. Wash well with cold water. Do this 2 times a week and you will see your hair volume increasing, hair becoming shinier, and strong.

Aloe Vera mask: Aloe vera is the holy grail for any DIY relating to skin or hair. Remove the aloe vera gel or buy organic and natural gel from the market. Beat it will, add 1 tsp of olive oil and honey each. Mix the ingredients well and apply it on your hair. Leave for 45-60 minutes and wash you hair with a mild shampoo and cold water. The cold water helps lock in the minerals in the hair. Do this once or twice a week and see how your hair transforms.

Egg mask: Eggs are great for hair. So don’t hesitate to use it on holi. Mix egg yolk, 1 tsp of olive oil and 1 vitamin E capsule. Apply the mixture of your hair and leave it for 20-30 minutes. Wash off. Repeat this once a week for optimum results.

Hibiscus flower: It is also known as the flower for hair care. The flower helps cure dandruff and promotes hair growth. It also helps to prevent pre mature aging and thickens the hair. Mix the hibiscus flower with coconut oil to make a paste and apply on the head before shampooing.

Castor oil: Castor oil is rich in vitamin E and fatty acids hence it promote hair growth. Add equal parts of castor oil and coconut oil, heat it and apply on your hair. Apply it using a comb your hair to distribute the oil throughout your hair and remove tangles. Let it on your hair for at least one hour and then shampoo your hair as usual. Use it once a week to enjoy lustrous and thick hair.

Amla or goose berry: This is the oldest and most traditional ingredient used to achieve strong healthy hair and skin. Amla also has medicinal properties that we have been hearing about from a young age and exactly why our moms forced us to eat it. Make a smooth paste of lime juice and amla powder and apply it on the scalp into the roots of the hair. Leave it for 20 minutes before washing.

Use any one or 2 of these tricks regularly in a week and you will see your hair grow longer, thicker and become shinier in no time. Be consistent and use it for 6-8 weeks for amazing results. Don’t stop after that, always take care of your hair.

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Beauty, Skin Care
Soften your hand

Home Remedies for Soft Hands and Feet

Winters brings the most colorful of blossoms and can be an feast to your eyes. Although the chills can be enjoyed it may just not be so friendly to your skin. Specially it takes a toll on dry skins and may even lead to cracking. Hands and feet are mostly exposed to the weather and they too are most sensitive. Dry skin can lead to cracking of heels and palms. Moisturizers comes in ailing this situation. Now some synthetic moisturizers can be helpful but may not offer a permanent solution, whereas some may have side effects and can irritate your skin.

The solution to get absolute natural treatment and not investing a lot of money are present in your home. Yes, we will provide you with a list of home remedies to naturally soften your hands and feet.

Yogurt and Honey

Try this natural moisturizer as an alternative to expensive creams and moisturizers. A thick coat of yogurt on hands and feet can be highly beneficial and soften them. Add one tablespoon of honey to a cup of yogurt and mix them well. A thick paste will be formed. Apply them on the skin like a pack. Yogurt containing lactic acid acts as a natural exfoliant and removes dead skin cells. The fat mask restores the moisture of the skin and heals the dryness of skin.

Olive Oil, RoseWater, Beeswax and Lavender

This combination of Olive oil, Rosewater, Lavender and Beeswax is old-school and is an excellent agent to soften skin. To prepare a mixture of the above three, take 3 tablespoons of honey, ⅓ cup of olive oil (virgin), two tablespoons of rosewater and about 10 drops of lavender essential oil. Heat the oil slightly and simultaneously melt the beeswax. Heat the rosewater a saucepan. Mix these three together slowly and stir them. Then add the lavender oil drop by drop and continue stirring. The process of making the mixture needs patience but easy to make. Once the mixture gets cold it settles in. Use this mixture on your hands and feet. This will provide excellent results and soften your skin with long term effect.

Avocado, Olive Oil and Sugar

Avocado is highly nourishing to skin, especially to hands and feets. It retains moisture to dry skin and heal cracks. To get better result avocado can be mixed with olive oil and sugar. Take half of avocado, mash it and add one tablespoon olive oil and ⅛ cup of sugar. Stir them together and make a paste. Apply this paste and let it set in for 30 minutes. Wash off with cold water. The sugar present acts as an exfoliant and removes dead skin cells. The oils from avocado acts as natural moisturizer.

Rose and Lavender extract

Extracts of Rose and Lavender are brilliant natural moisturizers  to the skin. They hydrate the skin and decreases the dryness of the skin. To create this herbal treatment, add the essential oils together and add water to it. Pour them in a spray bottle and mix them thoroughly. Apply it when your skin feels dry. Disciplinary use renders massive results.

Vitamin E

Nothing works as good as Vitamin E for dry patches in your skin. Take vitamin capsules and pierce them. Extract the liquid and store in a small bowl or cup. Add Olive oil to the extract and mix them together. Olive oil is enriched with Vitamin E itself. Apply the mixture to soften your hands and feet.

These are few home remedies that produce excellent results and soften your skin. Now you can challenge the dry winter and enjoy the chill without any embarrassing cracks and uncomfortable dry skin.

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Beauty, Skin Care
Face exercise

Exercises to Tone your Face

When we talk about health and beauty, health is generated to a body and beauty to our face. However the other way around is barely thought about. Although equally important, we tend to keep on forgetting about it.

Skin care, is mainly focused on our face, but hey, you have skin all over the body. Although people have started scrubbing their hands and legs now. Generally, this is the reason many people have a lighter skin tone on the face and a much darker one for the body. This is also the case with exercise. We all must have seen someone with a thin body but a chubby face. It is pretty common.

People who lose a ton of body weight, more often than not, ignore the face fat. We have all seen pictures labelled as jaw goals or perfect face. You can achieve all of that too. By exercising your facial muscles. Like our entire body, even face has muscles that can be toned. These exercises are simple, can be done anywhere, while watching TV, in a movie, before going to bed, at work and basically everywhere. Here are some exercises for the different parts of your face to tone your muscles:

  • Forehead: We may not even know that even our for head has muscles and even they need to be exercised. To exercise the for head, use your index fingers to apply pressure to your forehead. So that shifting your eyebrows can strengthen that part of your face. This can help smooth lines on your forehead. Pull down on your eyes while trying to raise your eyebrows. Repeat 10 times to help firm your forehead.
  • Eyes: We have all studied in school that each eyeball has 6 muscles that enables it to move. Stretch on that. This is similar to exercises for the neck. Look up and down and sideways. But this time only with your eyeballs. Stretch them as much as you can. After repeating it in each position for 5 times, rotate your eyeballs for a complete movement. Do this for another 5 times. This will not only improve your eye muscles but also significantly improve your eyesight.
  • Eyelids: Now for the external part of the eye, stretch your eyelids by raising your eyebrows as high as you can and then squeeze your eyes. While squeezing the eyes, do it as hard as you can but make sure you don’t hurt your cheek end bone near the eye. Hold in each position for 10 seconds and repeat each of them at least 10 times a day.
  • Cheeks: This is one area that is prominent in a toned face. Use your lips to pull one side of your cheek muscles to the other side. Hold the stretch for 15 seconds and repeat this 20 times a day for each side. Eventually, you will lose all the baby fat accumulated there.
  • Lip exercises: There are a number of lip exercises that you can do. They will also help tone the cheek area and increase blood flow all over your face. Some of these exercises are:
  1. Pout and press: Make sure your lips are relaxed, pout and hold for 10 seconds. Immediately press your lips inward. This will stretch your muscles.
  2. The OO-EE mouth: Open your mouth, then purse your lips together so that your teeth are separated and not showing. Say “OO,” Using an exaggerated movement to purse your lips together. Change sounds to “EE,” Again using an exaggerated motion to stretch your lips into the proper shape. You can also replace “EE” With “AH” For a slightly different workout. Do 10 reps between “OO” And “EE,” Then repeat for 3 sets.
  • Mandibular strengthening exercise: It works your mandible (jaw line), the lower jaw, and important part of smiling, talking, and chewing, as well as anything else your mouth does. Separate your teeth as much as you can without opening your lips. Bring your mandible forward slowly. Go as far as you can, stretching your lower lip upward, and hold for 5 seconds. Slowly return your jaw, lips, then teeth back to their original position.

Do these exercises regularly and you will see the effects on your face within a few weeks. Also, don’t forget to do the most use and best exercise for your face and mental health; smile, as often as you can.

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Fitness
Weight training

Best Exercises to Increase Stamina

The importance of physical fitness is increasing with each day. People are becoming more and more health conscious. Two main things to remain healthy are Metabolism and Stamina. Stamina is a common word heard in reference to athletes. They are said to have had a very high level of stamina for increased performance.

So what exactly is stamina? Stamina is defined as the ability to sustain prolonged physical or mental effort. More commonly it is related to physical effort. As children, the PE lectures in school were the ones where the coach stressed on increasing our stamina. And yes, by the time we graduated, we did have a decent stamina. But then life came in the way and all that was shifted to the black sea.

If you want to get back into the grind, here are some exercises that will help you increase your stamina.

  • Cardiovascular Exercises: Cardiovascular exercises not only warm you up but also help increase stamina. Begin slow and increase your speed and time on each equipment eventually. This will give your body time to adjust and slowly increase your stamina. On the Treadmill, alternate walking and jogging for a few minutes for the most effective results. It can be 1 minute each or as long as 10-15 minutes each.
  • Swimming: Swimming is said to be one of the most stamina increasing exercises. Water requires to exert more strength than usual. Swimming non-stop for 45 minutes will get your entire body going. Start by swimming as much as you can, take 60 second breaks and then eventually increase your lap time to 15 minutes.
  • Weight Training: It is an essential part of any fitness program. It helps in developing the strength and skeletal muscles. Weight training uses a specialized equipment that target specific muscles of the body. Combined with aerobic exercise, weight training can boost your strength, tone your muscle, help to lose weight and increase your stamina.
  • Circuit Training: Also referred to as Cross- training as it involves combining exercise of other disciplines such as weight training and trail running, or biking and swimming. this training takes advantage of the particular effectiveness of each training method, while at the same time it nullifies the shortcomings of that exercise by combining with other exercise. The main benefits of cross training is that it builds strength and flexibility, prevent injury by correcting muscular imbalance So it includes some of the exercises mentioned above. Thereby making it more effective to increase stamina.

For all those who do not like going to the gym or are too lazy to do or even go swimming, here are some exercises you can do at home and save a fortune:

  • Walking: It is a simple low impact exercise but the It is an ideal exercise for everyone irrespective of age, sex or stamina where everyone can easily take some time from their busy schedule to walk for some distance. It helps improve your overall balance, increase strength over a period of time, blood circulation and same time lift your mood. The faster, farther and more frequent you walk, the greater are the benefits.
  • Jogging/ Running: Take a step further from Walking. Once you feel you have maxed out you walking speed, shift to jogging and eventually to running. You can even alternate between the three for maximum results. Doing so will increase your stamina to a very large extent and also improve your mood. Look for beautiful trails around and explore you neighborhood while improving your stamina.
  • Exercise at home: To go a step further and really add to your workout routine, here are some particular stamina increasing exercises you can do. Keep it in the order you find comfortable but have 2 to 3 sets of the whole cycle.
  1. Superman
  2. Jumping Jack
  3. Traveling Push-ups
  4. Cycle crunch
  5. Sea Plank
  6. Turtle
  7. Kangaroo
  8. High knees with a twist
  9. Greek Shuffle
  10. Squats with a side kick
  11. Bicycle crunch.

In conclusion, just like Rome, Stamina cannot be built in a day. It requires persistence, motivation, the right technique and consistency. Once developed, this will not only help you in physical exercises but also affect your mental health. You will be able to work more and remain fresh even after long days. Go ahead and make your days what you always wanted them to be.

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Fitness
Yoga poses

Yoga Asanas for a Healthier You

One of the many things people immediately relate to when thinking about India is Yoga. It is the ancient Indian form of exercise to achieve a specific state of body and mind of an individual. Unlike other forms of exercises, Yoga is low intensity and soothing. It is actually meant for EXCERCISING THE BODY NAND CALMING THE MIND AT THE SAME TIME.  As a result, people of all ages can practice yoga.

There are two sub types within Yoga; Pranayama (the various breathing and mid exercises) and Asanas (the body exercises). In this article we will tell you some of the basic and common Yoga Asana’s to do at home for a healthier you. The asanas are as follows:

1. Surya Namaskar:

Meaning sun salutations, this is a combination of 10 different Yoga poses that can be seen in the image below. It is done early in the morning in the direction of sun rise and preferably directly under the sun. All the 10 forms have been included to stretch every muscle of your body in the morning and increase blood circulation.

2. Setu Bandhasana:

Also known as the bridge pose. This is one of the best asanas to focus on glut, butt and thigh muscles. It helps stimulate lower spine and other lower body muscles. It stretches the core and also elongates your body to make you look taller. Extra perks include stimulated endocrine and nervous systems along with a surge of energy in the whole body.

3. Vajarasana:

One of the most basic exercise to do before beginning any other asana’s. With regular practice, this helps increase digestion and reduce constipation. It also help relieves lower back problems. It is also very helpful to reduce menstrual cramps and labour pains.

4. Padmasana:

Also known as the lotus pose. Some of it’s benefits are Opens up the hips, Stretches the ankles and knees, Calms the brain, Increases awareness and attentiveness, Keeps the spine straight, Helps develop good

posture, Eases menstrual discomfort and sciatica, Helps keeps joints and ligaments flexible, Stimulates the spine, pelvis, abdomen, and bladder and also Restores energy levels.

5. Adho mukh Svanasan:

Also known as the downward facing dog pose. Adho Mukha Svanasana leaves you feeling energized and rejuvenated. It calms the brain and helps relieve stress and mild depression. It lengthens the spine and strengthens the muscles of the chest thereby increasing lung capacity. This pose strengthens the arms, legs, shoulders and feet. Because of the weight bearing nature of the posture on the arms and legs, it helps strengthen the bones and prevent osteoporosis. It helps relieve the symptoms of menopause. Adho Mukha Svanasana relieves headache, insomnia, back pain and fatigue. This pose can be used as a therapeutic aid for high blood pressure, asthma, sciatica, flat feet and sinusitis.

6. Trikonasana (Triangle Pose):

One of the classic yoga asanas, Trikonasana helps to give you a strong sense of grounding and stability through activating and balancing the root chakra, Muladhara. It powers up the legs and core, and the subtle twist allows you to open and light up the heart space. Beautiful.

7. Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Ardha Matsyendrasana is one of the classic yoga asanas for a good reason. Like all twisting postures, it promotes a healthy spine. It also helps stimulate the internal organs, promoting healthy digestion and encouraging detoxification. Another pose to do before breakfast.

There are hundreds of other asana’s in Yoga. But these are the best ones for a head start. Make the most of these and then go on to becoming the healthier version of you.

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How To, Skin Care
Soft feet

Get Softer Feet at Home

Wearing heels or shoes can be quite miserable and painful with cracked heels. It is embarrassing too due to its ugly appearance. It becomes quite disturbing to roam freely with your cracked feet. This leads to experimenting ways to hide them which ultimately uncomfortable and hilarious. In extreme cases, the cracks can lead to bleeding or even cause enough pain for you to walk properly. There are many variables why feet suffer the most when it comes to cracking.

The reasons why your feet crack is:

  • Improper Diet
  • Wearing wrong footwear
  • Dehydration
  • Weather. Mainly cold and dry weather.
  • Dry skin also leads to loss of dead cells and cracking of heels.

To get rid of this hassle and get happy feet you don’t need to drop a load of money on feet massage or spa treatments, neither visiting the doctor is recommended. The solution lies in your home, yes, we bring you the best home remedies to get softer and crack free feet.

The following are some best home remedies:

1. Olive Oil:

Your feet need moisturizer and Olive Oil is one of the best natural moisturizers out there. Dip a cotton ball into olive oil and apply to the cracked areas. Gently massage the affected area. Once you’re done massaging wear a pair of socks. Socks should be of cotton and not synthetic. Wash your feet after an hour or you can leave the oil for overnight use.

2. Banana:

When it comes to health benefits we all know banana has the potential. Likewise banana has the cure for your cracked feet too. To get softer feet at home banana can be used without any irritation.

Mix a banana in a mixer until it forms a paste. Apply the paste on the affected areas and let it dry out for 10 minutes. Rinse your feet with lukewarm water.

3. Baking Soda:

Baking soda is one of the most common household items available in most kitchens. Interestingly it is friendly to your skin and also helps you getting softer feet.

Take a bowl of water and add two tablespoons of baking soda into it. Mix them a bit and soak your feet in the mixture. Soak them for 30 minutes at least. Wash your feet when done.

4. Vinegar:

Vinegar is easily available in our home and in the market too. It not only enhances the taste of your food but also gives you softer feet. You can add apple cider vinegar (the best quality available) into warm water, and then apply it to your feet. Your dark cracks will fade away fast and without irritation.

5. Milk:

The best natural moisturizer, Milk is something you can always rely on your life. Be it its nutritional value or its skin friendly nature, milk is always there for your benefit. It goes same for your cracked feet.

Take some milk in a bowl and heat it. Add it to water and make a lukewarm solution. Soak your feet in the mix for half an hour. Then rinse your feet with warm water. Recommended repeating the process daily to get faster and better results.

6. Honey:

Another natural healing product is honey. It acts as an excellent moisturizer for your feet to.

Take a bucket of water and add a cup of raw honey into it. Mix them well and soak your feet in it. The mix helps to heal dry skin. Soak your feet for 15 minutes daily to get happy and softer feet.

7. Soak Feet in Lukewarm Water:

In spite of these methods, if you still want better and quicker results, twice a week soak your feet in lukewarm water. Lukewarm water helps to soften your feet and clear the dead cells. Add table salt to accelerate the process.

It is recommended to repeat the process before applying any natural or synthetic moisturizer. This helps the moisturizer to reach the affected parts of the feet and heal them quickly.

These are few home remedies to get softer feet. All the ingredients are natural and easily available. The key to getting faster and outstanding result is to be disciplined and patient. Now you can easily wear the footwear you want or roam freely barefoot on the ground.

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Fitness
Arm fat reduce exercise

Best Exercises to Reduce Arm Fat

In 2018, fashion and glamour is important. So if you are attending a party or any occasions, and thinking about wearing sleeveless dresses, you must have thought of wearing them twice. The reason is flappy arms. The excessive fat in the arms, stuck like a sloth often deludes you from the best appearance you want.

We all desire well – toned and sculpted arms, which you can get without any treatment, naturally through exercises. Simple and basic workouts, that too in your home will give your strong and muscular arms. Here are the best exercises to reduce arm fat.

1. Push Ups:

The most popular and a simple freehand exercise. Push-ups are literally the best exercise for your arms. They concentrate mostly on your biceps, tricep muscles, forearms, and shoulders.

The main advantage of a push up is what you don’t need any weight or support.

Steps:

  1. Lie down straight on your stomach.
  2. Now keeps your feet together, keep your hands wider than your shoulders, stretch your elbows and keep them straight.
  3. Now bend your elbows, and lower your body. Your entire force should be on your arms and shoulders.
  4. Push up your body with your arms and get back to the initial position.

10 reps are recommended for beginners with 3  sets. You can also get variations of push-ups by widening your arm length or keeping them close from the original position.

2. Triceps Dips:

The Ying to the Yang of push-ups, triceps dips are just the opposite to push-ups. They concentrate on your triceps and forearms more than your biceps. They also help you get strong shoulders. You will need a chair for this exercise.

Steps:

  1. Place the chair or a desk in a steady position.
  2. Keeping a distance of 3 feet, turn around and place your hands on the chair or desk.
  3. Your arms should be at shoulder width apart from each other.
  4. Move a few steps from the chair. Keep your upper body straight and bend your knees. Your leg should be static.
  5. Push down your body with your triceps and shoulders and pull them up.

15 reps with 3 sets are recommended for beginners.

3. Push Ups and Rotation:

This is one of the best exercises out there which reduces arm fat and also develops your core muscles. This exercise is great for chest, shoulders, arms, and core.

Steps:

  1. Start with a normal push up position.
  2. Complete a push-up, come up. Rotate your upper body.
  3. If you are rotating to the right, your left arm should be in the air and your body should be in support of the right arm. Repeat on the other side.

10 reps with 2 sets are recommended for beginners.

4. Arm Rotations:

Another classic and absolutely easy exercise good for your arms. It distributes the workout in the arms equally and acts on your arms.

Steps:

  1. Stand on the floor straight.
  2. Extend your arms to your side and keep them straight.
  3. Now rotate them clockwise and counter-clockwise.

15 reps for both clockwise and counter-clockwise directions for beginners.

5. Sideways Plank Walk:

Plank is like the initial position of a push-up. Now lateral walking in this position develops core muscles and your arms too. Helps in gaining better balance.

Steps:

  1. Take a plank position. Keep your feet together.
  2. Now move your right arm to the left, so it makes a crossing position. Simultaneously move your left leg to the left.
  3. Now move your left hand on the left and join your feet by moving your right leg to the left.
  4. Come back to the normal plank position.
  5. Similarly, repeat the steps on the right side.

10 reps with 2 sets are recommended for beginners.

6. Bird Dog:

As the name goes the exercise is actually much effective and easy to perform. Helps in toning your arms and legs. Also strengthens your back.

Steps:

  1. Get into position with your hands and knees together, with your knees placed below your hips and arms below your shoulder.
  2. Now raise your left hand and simultaneously your right leg, straight in one line with your body.
  3. Hold the position for 10 seconds. Get back to initial position and repeat on the other side.

15 reps on both sides are recommended for beginners.

These are some exercises to sculpt your arms and reduce arm fats. With daily routine and discipline, you can be confident with your sleeveless outfits and show off your hard work.

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Fitness
Squat

Best Exercises to Tone Your Legs and Butt

I am sure you hate all that extra fat on your leg, thigh, and butt, especially when you wear a particularly enticing piece of clothing. We usually have this huge misconception that to tone our muscles we need highly technologically advanced gym equipment, or cycle for hours on end, or swim your legs off. In fact, there are a series of easily doable and non-strenuous exercises which you can perform at home. The magic trick is to exercise all those latent and sleepy strains of muscles you’ve got. Also, do not exercise every day, otherwise you’ll over-strain your muscles. These exercises should be done on non-consecutive days, with a 45 second rest period between exercise set.  Here are some basic exercises to tone your superb legs and butt, just for you.

  1. Warrior III

Strengthen your core and tone your legs with this powerful yoga pose! To accomplish this, form a T with your torso and the non-dominating half of your leg (left, for the right-handed and vice versa). Stand in an attention position, lift your leg and stretch it backwards, bend forward at 90⁰ to your leg with the arms stuck to your side. Hold the position and count 5 breaths, then slowly exhale and stand up. This miraculous exercise tightens your hamstring and calf muscles.

  1. Hip Lift Progression

Lie down on a yoga mat with your knees bend, and your arms at your side. Slowly, lift your hip and thigh up in the air. Hold this position for one month, then gently lower yourself down. For an added challenge to this exercise, you can also lift one of the leg up in the air, provided you keep your thighs parallel. This extremely easy exercise is sure to shape up your butt nicely.

  1. The Ballerina Lunge

Lunges are the most effective as well as popular way to tone your legs. Have you ever seen a ballerina’s legs? They are to be envied. It’s mostly because of the lunges that they perform almost daily. It is one of the fastest way to tone your leg muscles. Copy a ballerina lunge, keep your abs straight, and do ten short pulses of the lunge. Keep switching sides for best results.

  1. Toe Taps

This is a really good way to tone your butt. Also, it is super easy. Just lie down on your back, raise your feet in such a way that your thighs are perpendicular to the ground. Now, slowly and steadily, tap your toe to the ground. Repeat it with the other toe too. This tones the lower part of the butt and is a great way to strengthen your core muscles.

  1. Chair Squat

Box squat, also called chair squat, is an easy alternative to the common squat where the focus is on the concentric part of the movement, because it eliminates momentum from the movement, causing your muscles to push harder. This will no doubt strengthen and tone your glutes. All you need is a chair and your own self to do this fantastically easy exercise! Squat down as you normally do, but pause just before you touch the seat if the chair! Come up slowly and steadily. Repeat this a few times.

  1. Goblet Squat

Work your inner thighs, butt, quads, and hamstrings with this extremely easy exercise. Your feet should be more than the usual shoulder-width apart, with your toes turned slightly out for better tension. Goblet squat is one of the best exercises for your quadriceps, because the weight of the dumbbell in the front helps to stabilize your spine and keep it straight. It is one of the safest ways to add weights to your squats. Both kettlebells and dumbbells can be used.

  1. Plie

This is quite similar to squats, and is as easy as it looks. The only difference is that in a plie, your legs should be a bit more than the standard “shoulder-width” apart. Raise your arms in front of you, and squat down as low as you can. Take care to tuck your tailbone, and compress your glutes as you go down. This miracle exercise will give you the perfect results in a month’s time.

Do search up these phenomenal exercises on YouTube. But, remember, you need to do them in this same order, because it is the mix that matters the most, and not the exercise. Doing any random exercise at any time won’t give you satisfactory results. Rather, doing them in an order matters.

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Fitness
Reduce thigh fat

Best Exercises to Reduce Thigh Fat

It is not uncommon for both men and women to want to reduce weight or get rid of fat on one particular body part. While for some, it is the upper body, others feel that their thighs are bulkier. However, there are a lot of misconceptions related to losing fat on a specific spot on the body. It is not typically possible to eliminate fat from one specific spot but rather incorporate a combination of exercises for the same. Thus, if you are looking to reduce thigh fat, here is a combination of exercises that you must follow:

1) Cardio:

Cardio is a very important part of any exercise routine, especially those where you want to reduce your lower body mass. Indulge in intensive cardio that not only reduces the overall body fat content but will also, in the long run, keep your heart healthy. Thus, pick cardio such as running or biking and make sure that you do these half an hour sessions at least five times a week to see noticeable changes in your body. Also, intensive cardio leads to the layer of fat on your body being stripped away. Hence, in order to make sure that the fat is replaced by toned muscle, incorporate moves that will help sculpt out those muscles, making your lower body look slimmer and fit at the same time.

2) Squats:

Squats are said to be your best friend if you want to lose all the unwanted fat on your lower body and replace it with muscle.  The best thing about squats is that you can do them absolutely anywhere and it only takes about ten to fifteen minutes of your time every day. All you have to do is to stand straight with your feet a sufficient distance apart. Slightly bend your needs as you push your body weight all the way down to your feet. Keep your spine as erect as possible and stretch your hands out in front of you. Lower your body as much as you possibly can and hold that position for a good 10 seconds before you come up to an upright position. Repeat this for 10 to 15 times a day and you will have toned leg muscles in no time at all.

3) Lunges:

Lunges are another beginner friendly way to get rid of that stubborn thigh fat. Lunges not only help in toning the muscles in your thighs and butt but also help with sore and stiff muscles. Lunges are perfect for those who are just starting out with exercising and thus do not want to exert themselves too much. You can do about two or three sets of five lunges every day and gradually increase the number depending on what works best for you. All you have to do is stand straight with your spine erect. Gently bend your knees making sure that they do not lock. Then, stretch one bent knee forward while the other relaxes. Simultaneously lean forward with all your weight concentrated on the knee that is stretched. Hold the position for a bit and then repeat the same with the other leg.

4) Scissor Leg Planks:

These planks are incorporated into the exercise routine to make sure that not only are the inner thighs being worked on but the extra movement of the chest and core body, in turn, helps lose the fat on your thighs. This is thus not a spot-specific exercise and can be done by anyone and everyone as a part of their workout routine. To do it, raise yourself into a plank position. Making sure that your body is as stable as can be, move your feet and legs apart and then as you squeeze your inner things together, move your feet back to place. Repeat the same for about ten to fifteen times a day and then gradually increase the repetitions for best results.

5) Cycling:

The most effective way that you can reduce thigh fat is to either use a cycle and bike your way to it or just use the cycles in the gym. However, make sure that you are cycling at an inclined level so that your muscles work much more intensively in order to lose that stubborn fat. Cycling over a longer period will also make sure that the muscles in your lower body are toned to perfection.

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