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Best Exercises To Get Rid of Love Handles/Muffin Tops, Indian Fitness Blog, Lifestyle Blog

Best Exercises To Get Rid of Love Handles/Muffin Tops

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Best Exercises To Get Rid of Love Handles/Muffin Tops

By Nidhal

Flaunting a flat and chiseled tummy not only looks winsome but also manifests one’s dedication, assiduousness and attention towards one’s health. And it is tacit that such a frame complements almost all types of apparel be it ethnic or Western. However, thanks to our fast-paced lives, we cross paths with insalubrious food items, commonly known as junk food, and ingestion of which leaves us with myriad health woes.

Love handles/muffin tops are excess abdominal fat that accumulate near the waist and without any iota of doubt look unprepossessing but wait, do not fret. There are easy ways which help you get rid of them. So, jot down these points and bid farewell to those pesky love handles that are holding you back from flaunting a figure-hugging outfit!


1. KNEE DROP EXERCISE- Lie flat on the ground, abs pulled in tight to your spine, back flat on the floor. Lift legs off the floor and into a table-top position. Squeeze a ball between your legs, engaging the inner thigh muscles and lower abs the entire time. Drop your knees over to the right. Continue for 15 minutes in a set.

2. BICYCLE CRUNCH EXERCISE- Bicycle crunches utilize all of your major abdominal muscles more than any other ab exercise. This all-inclusive exercise helps tone up one’s belly and love handle areas. To do a bicycle crunch, lie on the floor and clasp your hands behind your head. Slightly raise your legs a few inches off the floor. Bend your knees at a 45-degree angle. Direct your legs in a bicycle motion while bringing your left elbow to right knee, then right elbow to left knee.

3. RUSSIAN TWIST EXERCISE- Sit on your bottom with your knees bent and feet flat on the ground. You should be leaning back at 45 degrees angle. You can hold a weight in your hands, or you can choose not to. That is your discretion. You have legroom to do so! Lift your feet off the ground and cross them at the ankles. Twist to the right and touch the ground next to your hip with the weight or your hand. Twist back to the left and do the same.

4. BURPEES- Stand with your feet shoulder width apart, squat down putting your weight in your butt and reach your hands towards the floor. Jump with your legs and extend your feet to one side, land with both feet while keeping your core tight and one leg stacked on top of the other, jump back to centre, and then jump straight up bringing your hands overhead. With this exercise, kiss goodbye to those pesky and abashing love handles in no time.

5. THE SUPERMAN EXERCISE- The most frolicsome of all exercise- the superman exercise helps you unleash the superman (or should I say superwomen?) in you. How? All you need to do is stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on your stomach. Maintain the posture for 30 seconds and relax. That’s one rep! And you have aced it.

6. SKIPPING- Not only does skipping improves one’s agility, but also it kicks excess fat off one’s body. All you need to do is invest in a skipping rope and get started. There’s no ‘tutorial’ per se on how to skip. The key is to keep an eye on the rope and jump as it approaches your feet. 20 jumps for a beginner is fine starting point. So, go and grab a skipping rope.

7. LUNGES- Lunges not only tone and strengthen legs, but also develop muscles of the abdomen. Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose. It is as cushy as that! Incorporate it in your daily fitness regimen and you’ll have not only toned legs to flaunt but also zero love handles.

Editor’s Note: I think we all need this 😀 Thanks for this post Nidhal

Do you follow these exercises?

7 Exercises To Get a Flat Tummy

Fitness, Health, How To, Lifestyle, Top 5, Women, , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

7 Exercises To Get a Flat Tummy

By Nidhal

Having a flat and taut tummy is one such accessory that grabs eyeballs instantly. Be it a figure-hugging one-piece or the graceful 9-yards (read: saree), a flat tummy is the ideal finishing touch to any attire. Not only does it manifest that one takes her body and its appearance seriously but also is a mark of proper upkeep. Keeping in mind that life these days is fraught with stress and unhealthy diet (envisage as many insalubrious food items you stoked in to your system right now… Yes, I know guilt would be knocking you down now), here is a brief rundown of 7 easy exercises that you can incorporate in your daily fitness regimen to kick that flab off your body!

1. CRUNCHES– Crunches help one tone and tighten the muscles in the stomach and you do not need any sophisticated equipment to get going too! Just flat on the ground and wake up- it is as simple as that. However, the key is to wake up while keeping your entire body (from your head to the waist) straight (as if in a line) and focus on an object (say the ceiling). DO NOT bend your head/neck. It will undermine your entire posture. 15 reps is a good enough number for a novice.

2. SIDE PLANKS- Planks are one of the best exercises for a flat, toned stomach because they work on all the muscles in your core. To do so, all you need to do is, lie on your left side with your knees straight. Raise your body up on your left elbow and forearm, feet stacked. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for half a minute. That’s one rep. 10 reps are good for a beginner. Increase the frequency and duration as you get habituated with it.

3. MOGUL JUMP- Mogul jumps give one’s hips, abs and back muscles a strenuous workout which helps one kick fat promptly. To perform the Mogul jump, raise your knees a few inches off the floor while keeping your hands and feet in their position. Make a jumping movement, shifting your feet to the left. Then, similarly jump them to the right. During this ensure that your feet stay together.

4. BURPEES- Burpees set a lot of muscles to work in our body which helps one lose fat from the belly swiftly. To do this exercise, stand up straight with your legs apart about shoulder-width. Start lowering your body till your palms lie flat on the floor, the same width apart as your legs. Kick your legs out from under you in backward direction so you are in a position to perform push-ups. Do a single push up and pull your legs back. Then, stand back up with a jump, and repeat the whole exercise. That’s it, wasn’t it cushy?

5. ELBOW PLANK- The elbow plank is a slight variation of the simple plank. All you need to do is now balance on the part of your hand extending from the elbows to the fingers. Do not let your hips or abdomen droop. Hold the position for half a minute and there goes one rep!

6. THE V-HOLD- The simplest of all the exercises so far- the V-Hold requires you to lie down on your back while placing your hands under your butt for leverage. Lift back and legs off ground. Hold “V” position for 15 to 30 seconds.

7. THE WINDMILL EXERCISE- The windmill exercise targets the oblique(meaning side) abs. To perform it, stand with your feet hip-width apart. Hold a kettle-bell (any bearable weight) in your left hand. bring the weight onto your left shoulder and press it overhead. While you rotate your chest to the left, you need to look at your kettle-bell (or any weight that you may have opted for) as you reach your right foot with your right hand. Pause for half a minute and revert to your former self. You have perfected the exercise, lady!

Image Sources: 1,2,3,4,5,6,7

Editor’s Note: Again a fabulous and useful compilation Nidhal

Do you do these exercises? Have any to add, do let us know in the comments below

7 Exercises To Get Those Perfectly Toned Legs

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7 Exercises To Get Those Perfectly Toned Legs

By Nidhal

Whatever be the attire, if you have got a pair of sculpted and toned legs to flaunt, it’s going to be a much-needed icing on the cake. When it comes to Western wear particularly those that reveal one’s legs such as- shirt dresses, skirts, hot pants, capris or even an itsy-bitsy two-piece, a pair of toned legs is a sight to behold. Given the paucity of time at hand, here is a rundown on some easy exercises that you can incorporate in your life to leave you with a pair of absolutely enviable toned legs.

Awaken the fitness freak in you!

1. SQUATS- You would have probably heard that squats are the key to tighter and toned butts. They are. What’s lesser known is that squats also leave you with absolutely drool-worthy legs that you just can’t stop looking at with sheep’s eyes. Squats assist in building muscles (including one’s quadriceps, hamstrings, and calves). Simply stand with your feet apart, roughly as much as the distance between both your shoulders. Stand straight- this is the MOST important point. If done erroneously, it will undermine your entire body posture. Bend over your knees and make a 90 degrees angle. Hold for 30 seconds. Repeat 10 times. Increase the frequency with experience and ease.

2. SKATER LUNGE- To do this exercise, you need to have a considerable hold on your body that is, balance. Don’t fret, you don’t need to be an expert, just a little control on your posture. How to do this? Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips. Hop a few feet directly to the right, switching the position of your legs and arms. Done? Great, that’s one rep. Continue hopping from side to side till you reach 10 reps. Increase the frequency overtime.

3. LEG LIFTS- This one’s a cakewalk! Simply lie flat on your back with your legs stretched out in front of you. Now, bend your knees, straighten your legs and straighten your legs until your feet are pointed at the ceiling. Hold for 30 seconds and that’s it. One rep is completed! Didn’t I tell you it was a piece of cake? Increase the frequency as you get accustomed to it.

4. HIP BRIDGE- The bridge (also known as the hip raise) is an excellent exercise for strengthening the back of the legs as well as the core. Please do not do this you have back injuries. To those who don’t, doing this is a cakewalk. Lie on your back with your knees bent and your feet flat on the floor. Then, raise your hips in such a way that your body forms a straight line from your shoulders to your knees. Pause and then slowly lower your body back to the floor. That’s it! You have aced one rep.

5. STANDING FORWARD BEND/UTTANASANA- Here comes an asana from a centuries-long science of healing and well-being- Yoga that would leave you with sculpted legs in no time. If you have any back injuries, please do not give it a shot. Uttanasana looks arduous yet once developed a hang of, it becomes a cakewalk. All you need to do is keep your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms. Hold the pose for 30 seconds and revert to the original posture.

6. WARRIOR POSE 3/VIRBHADRAASANA – Another Yoga asana to your rescue, Virbhadrasana helps one battle cellulite. Simply lift your left leg backwards as you inhale, extend your hands, ensure that your back is straight and once your left leg and hands are completely horizontal, exhale. That’s all, wasn’t it cushy?

7. LOW LUNGE- This exercise not only works on one’s legs but also aligns the back incredibly. All that needs to be done is extend one’s leg (say-left) backwards while keeping the other one (right)bent. Then, clasp your hands together and stretch upwards as much as you can.

Image Source: 1,2,3,4,5,6,7

Editor’s Note: That’s a much needed post Nidhal, thanks for this.

Do you follow these exercises?

Indian Women in RIO Olympics 2016

Lifestyle, Women, , , , , , , , , , , , , , , , , , ,

Indian Women in RIO Olympics 2016

By Pallavi

What is trending everywhere these days?? Well, may be all of you might be having numerous answers but I am sure majority of you will say RIO Olympics.

The 2016 Summer Olympics or RIO Olympics is an International multi-sport event being hosted by Brazil. Athletes of different sports from all over the world are competing against each other. And by God’s grace some other sport in India other than cricket has become the talk of the town and the highlight in RIO Olympics for India are the women athletes. They are large number of women athletes representing our country and making us proud. But we are very sure that many of you might not know them. So, here out of my overdose of patriotic feeling below is the list of Indian women athletes at Rio Olympics who are raising not only the Indian flag high but also our pride too –

1. Deepika Kumari: She is representing our country in Women’s Individual Archery who is currently ranked at world no. 5 and is a former world no. 1. She has also been a proud recipient of Arjuna award in the year 2012. Deepika with 640 points has secured the 20th position.

2. Aditi Ashok: She created history by becoming first and youngest Indian to win the Lalla Aicha tour School hence obtaining her 2016 ladies PGA tour card. At Rio she is currently at the third round of competition where she is just 4 strokes away of making it to the top.

3. Dipa Karmakar: Hailing from a Bengali family she was serious about her passion in gymnastics right since the age of 8. She gained limelight at 2014 commonwealth games where she won bronze for India. At Rio 2016, she attained fourth position with an overall score of 15.066.

4. Sakshi Malik – Born at Rohtak, she is a live example of making it big inspite of being from a small town. At the age of 12, she thought seriously about wrestling by drawing inspiration from her grandfather. She became the first women wrestler to win a bronze for India.

5. PV Sindhu – She hails from a family of professional volleyball players who have been a recipient of many prestigious awards. Do you know she used to travel a distance of 56 Km. every day to practice? Well, as they say the victory tastes sweet only when you have made serious efforts. We can’t stop congratulating her on being the first women to win individual silver.

6. Lalita Babbar: The 27 year old long distance runner became the talk of the town when she won Mumbai Marathon for the 3rd time making it hat-trick. At Rio 2016, she finished at the 10th position in the final race.

We have mentioned a few women only here who made a commendable performance at Rio but there are many other who also made our country proud at the biggest sporting event. All these women are making each and every Indian proud at Rio Olympics and we wish all of them ’All the Best’ and hope they add will many more feathers to the Olympic medals cap of our country.

Image Source: 1,2,3

What do you feel about these Indian women in Olympics? I am so so proud!!

Top 7 Yoga Asanas for Healthy Hair

Fitness, Hair Care, Health, Top 10, Top 5, Women, Yoga, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Top 7 Yoga Asanas for Healthy Hair

By Nidhal

A healthy mane which is lustrous, glossy, satin smooth and manageable is what we all eye. Quite naturally, we look for ways to get what we desire. From application of herbal home remedies to intake of supplements, we it all at our disposal but somewhere down the line, physical workout misses out being in the picture and that is where we flunk.

We have already covered the Top Asanas for Glowing Skin.

So, in line with this thought, why not have a look at some Yoga asanas that leave one with cascading locks that we’ve always desired? 🙂 These Yoga asanas enhance hair growth in addition to ameliorating their texture and semblance. Let us check them out.

1. KAPALBHAATI-PRAANAYAAM- A highly soothing and revitalising asana offering a multitude of health benefits, Kapalbhaati-praanayaam literally translates to ‘skull shining’ exercise for it increases the amount of oxygen in the body which imparts glow to one’s skin. It also helps to give one’s scalp all the oxygen it needs to rejuvenate damaged hair and helps it grow. Start with 20 breaths per set a day and increase its frequency as you gain confidence and strength with each day 🙂

2. SARVAANGA-ASANA- An easy asana that helps to purify blood and optimise the functioning of the thyroid gland, Sarvaanga-asana helps to improve the length, thickness, texture and girth of hair. Gorgeous mane, did I hear you say that? Hold the position for 30-45 seconds in each set and gradually increase the duration to 1-1.5 minutes as you acquaint yourself with the asana.

3. SHIRSH-ASANA- Quite challenging and daunting as it may seem, but if mastered, Shirsh-asana is a sure-shot way to ensure long-term health and vitality. Hair loss, greying of hair and baldness are often caused due to poor blood circulation in the scalp. Shirs-asana not only directs enriched blood to the brain, but also sends it to the scalp. The transforming of grey hair into its original colour and good growth of hair is possible through the practice of this headstand pose.

4. PASCHIM-OTTAAN- ASANA- The seated forward bend pose aka Paschim-ottan- asana helps to stimulate kidneys, liver, uterus and enhances blood circulation in the body which further enhances hair growth due to better oxygen intake. It also relieves one off stress, anxiety and a host of minor headache issues.

5. SHASHAANG-ASANA- Also called the “rabbit pose” for it makes one resemble a rabbit’s structure, Shashaan-asana is what you need to incorporate in your daily workout regimen if flaunting shiny and lustrous tresses is on your “To Do” list. Performing this asana daily for 15 minutes (30 seconds for each set) will improve blood flow to your scalp, thereby bringing more oxygen to it and leaving you with glossy locks in no time, however, the key is to be patient and persistent no matter what 🙂

6. VAJRA-ASANA- Widely known as the ‘diamond pose’, Vajrasana enhances the supply of energy and blood to the upper part of our body. Besides accelerating the rate of hair growth, it also helps in correcting ones back posture.

7. ADHO-MUKH- ASANA- Not only does Adho-mukh- asana acts as a major stress buster, it even helps in stimulating the flow of blood to the head, and thereby accelerating hair re-growth. One set should last for roughly 30-40 seconds. Begin with 5 sets a day and increase its frequency as you get accustomed to it 🙂

Image Source: 1,2,3,4,5

Editor’s Note: This is a fabulous post Nidhal. I am surely going to try some, we all need a little yoga and flexibility in life.

Do you do yoga and/or any of these asanas already?

How To Get a Bigger Butt Naturally With Exercise

Fitness, How To, Lifestyle, Tips and Tricks, , , , , , , , , , , , , , , , , , , , , , , ,

How To Get a Bigger Butt Naturally With Exercise

By Shelja

Kim kardarshian is the founder of bigger butt syndrome, if you look in Instagram there are tons of fitness models earning because of their big butts, of course thanks to science and technology you can get bigger rounder butt instantly, but let’s be real is it worth it? There are many hidden side effects related with these kind of Beauty enhancements which only cause regret at the end, however there are many natural ways through which you can get that hot booty you always dreamed of! Keep scrolling!!

When you’re trying to gain muscles on your glute (butts) it will take time. But the good news is, if you perform the following exercises correctly you will achieve it! It is advised to follow these exercises 2-3 times a week. All exercises are to be performed 3 times with 15 repetition however if you’re a beginner 10-12 per set will be fine. (Personally tried and tested)

1. Squats : This is a staple exercise when you’re trying to gain a good booty, Make sure your knee is not bent, chest upright while going down and getting up. Once you’re up it’s important squeeze your butts inside for a second and feel the burn, doing so will get you faster results. Beginner’s can do it without weight once you’re comfortable gradually add in light weights.

2. Jumping squats : This is exactly like squats only difference is you will jump while performing it, this will also burn fat around your legs, this will also improve your workout stamina. This workout does not require any weights and can be performed at home.

3. Single leg squat : This will be slightly uncomfortable for beginner’s however regular practice is the key. This also focuses on your glute muscles, this workout is often underestimated and ignored, if performed on regular basis you can really go big!

4. Lunges : This is a simple easy home workout, you can either perform it with light weight or even two same sized water bottles can be a quick fix.

5. Donkey kicks : This is one of the most effective workouts targeting your glutes, perform it correctly to avoid any injury. Use a Yoga mat to avoid knee pain.

6. Kick backs : This is just like donkey kicks the only difference is your standing while performing it, you can use light weights or can completely skip weights. This workout can also be performed at home holding a stable chair.

7. Dead lift : This exercise is often performed on back day but this is excellent way to target those glutes, if you’re a beginner you can use light weights or empty rod, gradually increase weights when your comfortable.

Image Sources: 1,2,3,4,5,6

Editor’s Note: That’s a nice post Shelja, need to start doing these 😀

Do you guys do the basic squats and lunges everyday?

Top 5 Yoga Asanas To Get Glowing Skin

Fitness, Lifestyle, Skin care, Top 5, Yoga, , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Top 5 Yoga Asanas To Get Glowing Skin

By Nidhal

Apart from following a nutritious diet and timely application of herbal packs/masks, there is one more step, which if performed, will complete the entire regimen for getting healthy, radiant and gorgeous skin. It is none other than physical workout. Oh no, do not cower in fear or snap back while giving up. You might be wary of hitting the gym or enrolling in a strenuous workout regimen for a multitude of reasons be it-paucity of time, physical/financial constraints or plain lethargy but that shouldn’t deter you from enjoying the bounties of what physical workout can do to your skin 🙂

All you need is time, patience, grit and a mat. You’re done. How? Take a minute and think what is the West adopting to bring peace of mind while battling the hustle and bustle of their daily lives? Couldn’t surmise? Here you go with one more clue- It originated in India. Got the answer? It’s none other than Y-O- G-A.

Our ancient science of Yoga is a physical, mental, and spiritual practice that has been prevalent in Hinduism, Buddhism and Jainism for centuries. So, why practice Yoga and simple, doable asanas at that initially so that we aren’t daunted as we take our first step? On that note, let us have a look at the TOP 5 YOGA ASANAS TO GET GLOWING SKIN 🙂

Tadasana

1. TADA-ASANA- This asana works on one’s muscles so that one’s posture is not only better, but also pain-free while one is at their sedentary desk job. As indicated in the picture, if followed carefully and regularly, Tada-asana helps in improving one’s overall body posture, strengthens thighs and buttocks and improves skin’s texture. Hold this pose for 20-30 seconds each time you do it. Avoid it you have high blood pressure, suffer from insomnia, or have a low blood pressure.

Uktasana

2. UKTA-ASANA- All you have to do is sit on a chair. Easy? Ummm… not really. The chair is hypothetical. That’s it. Make sure your spine is perfectly straight else things go in for a toss. Avoid it if you have a low blood pressure, arthritis, insomnia, chronic knee ache or any issue with your ankle. Hold for 30 seconds each time you do it and then, relax. Begin with 5 sets daily and then, increase its frequency depending on your ease 🙂 It helps to strengthen spine, hips, torso, chest and legs besides toning your muscles in the legs. As a result, the skin look taut and youthful.

Halasana

3. HALA-ASANA- A little challenging but highly advantageous and relaxing (at least I find it so when I do it)if mastered, Hala-asana should be performed after your body has been acquainted with regular physical stretches. It helps to improve the digestive organs, and therefore, improves digestion and regulates appetite. It helps relieve the symptoms of menopause and stimulates the reproductive system. It also brings blood to one’s face thereby increasing oxygen intake thus, imparting radiance. Hold for 30-60 seconds in each set. Avoid it if you are menstruating, have a low blood pressure or any injury in your spine/neck.

Matsyasana

4. MATSYA-ASANA- Also known as the ‘fish pose’, Matsya-asana helps in relieving respiratory problems as it encourages the right kind of breathing. Moreover, it gives the hip flexors and the muscles between the ribs a good stretch. It enables the throat and the digestive organs get a good massage, which rids one off a double chin thus, improving one’s semblance 🙂 Hold on for 30-40 seconds in each set and avoid it if you have high or low blood pressure, suffer from insomnia or have a back injury.

Shirshasana

5. SHIRSH-ASANA- Unarguably, the most challenging asana of all, Shirsh-asana results in blood gushing down to one’s face thereby, increasing oxygen intake and imparting a prepossessing glow. However, please perform this asana under the guidance of a Yoga practitioner after you’ve acclimatised your body to stretches and are able to balance really well. It is small wonder that pimples and wrinkles are often caused by inadequate removal of waste materials and insufficient nourishment from the blood. Shirsh-asana directs an oxygen rich flow of blood to the facial skin thereby improving the facial complexion 🙂 Avoid it if you have back ache, neck injury, low blood pressure or a shoulder injury.

Image Sources: 1,2,3,4,5

Editor’s Note: That’s a nice post Nidhal, I will try some 😀

Do you practice yoga? Tried any of these asanas?