7 Simple Workouts that Can do at Home

In this busy and productive life it is very difficult to find time to go for exercises and crowded gyms. Because of this reason, many people are facing the major problem of overweight. There are many solutions to get rid of this major problem. If you are a busy person and not finding time to go out, then here are some simple workout routines that you can do at your home and be fit and healthy.

Simple home work outs

In order to make the exercises easier, call your friends or any other family members as a fitness buddy and turn your favorite music to tune out everything around you and do these exercise at home.

1. Walking:

Walking is simple one of home workouts the  but effective way of getting the best results. If the weather is nice, you can go out and enjoy the beautiful scenery in the parks. If the weather is against you, then there is no need to worry because you can get the effective walking at your home. If you have stairs, go up and down for a few times and for better results grab some weight while climbing the stairs. If you don’t have any stairs then walk around your house a few times. It is not exiting but it gives the best results.

Walking

2. Push-Ups :

Procedure :

  • Place your hands on the floor and keep them under your shoulders.
  • Bend your elbows close to your body and make your body straight.
  • Now lower between your hands and again push back to the original position.
  • If you are having trouble in the initial stage, place your knees on the floor.

Push-Ups

Benefits:

The benefits with this type of exercise are that it stretches the abs and helps in reducing the tummy fat and get a flat tummy.

3. Squats:

Procedure:

  • Stretch your hands straight in front of you and stand straight with your feet shoulder-width apart.
  • Now lower your hips to the possible position.
  • Bend your knees such that they don’t cross your toes.
  • Keep your chest up and look straight, so that your position looks like chair position.
  • Return back to the original position and repeat the process again.

Squats

Benefit:

Pushups are the best exercise to effect your hips and thighs. It helps in reducing the fat in your hips and pressure effects your abs thereby giving an attractive look to your body.

4. Walking Lunge:

Procedure:

  • Stand straight with your feet shoulder-width apart.
  • Now place both your arms to the side.
  • Step forward with your right leg and bend your left leg to an angle of 90 degrees.
  • Make sure that your right knee is over right ankle.
  • Stay for some seconds and again come back to the start position by balancing on your right leg.
  • Switch the feet and repeat the same for twice or thrice.
  • It is better to use a dumbbell while doing this exercise for more positive results.

Walking Lunge

Benefits:

This simple exercise gives more effective results and increases the fitness levels in your home. It effects the thighs and hips by reducing the excess fat in the body. Use of Dumbbell in the exercise will effect your whole body and helps you to get the best shape for your body.

5. Jumping Jacks:

This is a very simple exercise that is filled with fun and brings back your old childhood memories back to you. Play the favorite music of yours and start the exercise. Stand straight by placing your feet a width apart now jump as many times as possible by you. This looks funny but it warms up your body, thereby reducing the fat content in your body and is also a great cardio exercise.

Jumping Jacks

6. Single Leg Balance Stick:

Procedure:

  • Stand straight with both your legs apart.
  • Balance on your right foot with the left foot behind you.
  • Now, bend forward keeping your body straight to the ground and lift your left heel towards the ceiling.
  • Stretch your hands in front of you by facing the both palms opposite to each other.
  • In order to avoid the locking of your knee maintain a slight bend in your right knee.
  • Come back to the starting position and repeat the same with other leg too.

Single Leg Balance Stick

Benefits:

This exercise is very simple that can be done in the convenience of your home. It affects your abs and thighs by exerting the pressure on them. This effectively reduces the excess fats in your body and gives the perfect shape to it and makes you look fit.

7. Crunches:

Procedure:

  • Lie down on the floor facing upwards towards the ceiling.
  • Fold your legs towards you and get your head all the way up.
  • Make your head get up by supporting with your both hands until you feel the stretching of the muscles.

Crunches

Benefits :

This exercise is most effective and easiest of the ab workouts. This makes your abdomen to stretch and helps in reducing the fat effectively. This can be used for building up and strengthening of abdominal muscles.

Here are

some very simple workouts routines for women that you can be done very simply and get best results.

A. Jogging In Place – Jogging is very helpful for the efficient functioning of your heart.  You can jog watching TV or listening to music in your home.  Make sure to wear a good pair of shoes, to eliminate any stress to your legs.

Jogging at your PlaceB. Light Weight Lifting – This is simple exercise that you can do in your home using the light and heavy weights in your home. No need to buy weights outside. Use a can of peas, milk jugs, laundry detergent bottles or even water jugs and get the best results.

light weight lifts

C. Dancing – Dancing is a wonderful exercise, which is great for your heart.  Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

Simple Dance

Exercises are very important in today’s life, but you may not get time to go out and join in a gym. Don’t worry these above mentioned simple exercises will give the best results despite of their simplicity. Use what is available in your home and no need to buy the equipment from outside. Follow these easy workouts that are suitable for both men and women and make sure that you do them daily after getting up stay and be happy and healthy.

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6 Core Exercises for Flat Abs

Unlike the past days, now a day every work is based on your mental strength but not on our physical strength. So just by sitting and working the unwanted calories are getting accumulated in our body thereby leading to overweight and abnormal shape of the body. Everyone loves to have a perfect shape for their body, but they are not getting the time to go to a gym and do the fitness exercise to maintain their body weight. This generation is the six pack generation and everyone is working hard to get it. If you are newbie or getting back to exercise after a long time develop a solid core which will increase your stability and balance.

core exercises for flat abs

Here are best core exercises to get the most attractive flat abs leaving you with happiness and good health.

6 Core Strengthening Workouts:

Have a look on these 6 core abs exercises which easy to follow and do not require any equipment.

1. Bird-Dog Crunch:

Procedure:

  • Kneel down on the floor and bend forward and touch the ground with your hands.
  • Now facing downward and balancing on your left hand lift your right hand and extend it straight and simultaneously extend your left leg outward.
  • Now bring your right hand back and make your left leg touch the right elbow.
  • Send these both to their original positions again and repeat these steps for 3 to 4 times.
  • Now change from right to left hand and repeat the same.

Bird-Dog Crunch

 

Benefits:

This core exercise works very well on your abs as it targets on your abs, hamstrings, glutes and shoulders. Make sure to do this exercise daily to get better and faster results.

2. Standing Bicycle Crunches:

Procedure:

  • Stand straight with your feet hip width apart and place your hand back of your head.
  • Now, with a straight back and relaxed shoulders lift your right leg and at the same time lift your right leg.
  • Now make your left elbow touch the right knee.
  • Return to the original position and repeat for 4 to 5 times.
  • Change the side and repeat the above steps.

Standing Bicycle Crunches

Benefits:

This core ab exercise will make you to twist your body and it mainly targets on the Oblique’s and rotational muscles. It also stretches your abs and burns the unwanted calories and leaves you with an attractive body.

3. Seated Leg Lifts:

Procedure:

  • Sit on the floor and extend your legs straight out and in front of you
  • Bend back slightly so that you are able to place your hands on either sides of your body
  • Inhale and lift one leg six inches up from the ground
  • Hold it for 5 seconds, put it down and exhale
  • Change the side and repeat it with other leg
  • For better results do this exercise for 1 minute continuously and then take 20 seconds rest and again do it by alternating your legs.

Seated Leg Lifts

Benefits:

This core exercise looks very simple but affects your body a lot. It mainly targets on your abs and hamstrings. It is very important to do this continuously as this gives the perfect results if done regularly.

4. Sit-Ups:

Procedure:

  • Sit on the floor with your legs straight out and in front of you.
  • Now bend your knees and make your heels touch the floor.
  • Keep your hands back of your head and relax your shoulders to avoid the tension in the neck.
  • Now bend back until your back touches the ground and then raise up.
  • Continue this for 1 minute and then take a break of 20 seconds.
  • Repeat this for 5 minutes to get optimum results.

Sit-ups

Benefits:

This core ab exercise works very well on your abs as it targets the abs and hips also. This is also known as hip-flexor depending on the range of motion.

 5. Modified Bicycle Crunch:

Procedure:

  • Sit in the same position of the sit-up exercise which we have discussed earlier.
  • Instead of bending back bring your right knee and left elbow towards each other with a simple twist.
  • Hold for 5 seconds and return back to start position.
  • Repeat the same with the other leg.
  • Do it for one-minute straight and take a 20 second break.
  • Repeat this for 5 times for better results.

Modified Bicycle Crunch

Benefits:

 It mainly targets on the ab muscles and with twist it exerts more pressure on your abs and targets on the obliques and rotational muscles. If done regularly, you can get the most attractive and flat abs.


6. Spider Plank Crunch:

Procedure:

  • Face downwards to down the floor and with support of both your hands and legs lift your body to the possible height that you can.
  • Make sure that your body is in a straight line.
  • Now, lift your right leg and move your knee towards the right elbow.
  • Return back and do the same with other leg also.
  • Repeat this continuously for 1 minute and take 20 seconds break.
  • Do 5 reps for each leg to get faster results.

Spider Plank Crunch

Benefits:

This powerful and core exercise will exert the maximum pressure on the lower abs and hips. It mainly targets on these two parts and make your abs flat and leave you with the most attractive flat abs.

These are 6 core ab exercises which are very beneficial for your good health as well as good body.these are the best answers for the common questions like “How to lose belly fat or how to lose stomach fat”? Along with these best ab workouts, make sure to follow the belly fat diet which is most essential to lose your belly fat and get a flat ab. Follow and do all these basic exercise daily and add them in your daily routine. Start your day with these exercise and have the most healthiest day in your office or anywhere. These core ab exercises not only leave you with flat abs but also with very good health by increasing your immunity levels.

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Best Reasons To Go As Veggie

Vegetarian has been burdened or tagged with names of ‘boring’, ‘unacceptable’ and ‘unpalatable’ food. Actually it is like a medicine which helps to human a lot. The medical studies also proved that vegetarian food comes with a great health benefits. Many of the experts believe that non-vegetarian items (especially meat) take an average of 70 to 72 hours to digest. On the other side, a healthy and complete vegetarian meal takes 2 hours to digest. Finally the body can absorbs the energy and divert that energy to heal and strengthen the human body system. Actually this digestion process depends on the individual digestion of the particular person. But when compared with a vegetarian food to non-vegetarian food, the vegetarian food is easily acceptable, absorbable and metabolized properly.

Best Reasons To Go As Veggie

1. Prevention From Chronic Diseases:

The whole grains, pulses, millets and vegetables are having rich source of fibre content. It helps to improve health conditions and it also used as a natural remedy like common health problems, diabetes, type 2 diabetes, hypertension, cardiovascular disease. Fruits and vegetables are also provides heavy vitamins and minerals which helps or prevents from the chronic diseases. The fibre content present in the vegetarian diet adds bulk supply to body and always makes the person fells fresh and energetic.

prevent from chronic diseases

2. Helps to Lower the Body Weight:

The people who follow the vegetarian diet will always have low body weight. According to the survey which conducted by Cancer Research in United Kingdom, claims that there are approximately 22,000 people eating meat and fish in their regular diet. If they found that those who continues this process of having meat and fish in their regular diet will gain more weight when compare with vegetarian people. So it’s better to switch to vegetarianism than non-vegetarian. This study also clearly shows that the people who follow the vegetarian diets have the benefits of lower blood pressure. In general plant products having the low content of fat and sodium. It does not contain any of the cholesterol. Certain fruits and vegetables are rich in potassium which helps to lower the blood pressure.

Helps to Lower the Body Weight

3. Shores Up Your Health:

Vegetarian diets having great source of active constituents like phytochemicals, carotenoids which having the various health benefits. The fruits and vegetables divided into two classes they are 1.carotenoids, 2.anthocyani. Maximum vegetables are having the colour of green which having rich amount of carotenoids. Fruit and vegetables are yellow and orange in colour like carrots, oranges, potatoes, mangoes, pumpkins also have rich in carotenoids. Red, purple and blue fruits and vegetables like plums, strawberries, cherries contains anthocyanins.

Shores Up Your Helth

4. Encourges Compassions:

The types of food that you ate will decide your future and also reflects the level of conscious development. The food is always sustained our bodies and bring us vitality with health. Not only the food you ate, it also includes some exercise like simple workouts, yoga, dancing and sports. Among these the Yoga recommends that have an ethical (pure) vegetarian diet is best for the human body. Ayurveda also classifies that food not only contains proteins, carbohydrates and so on, but also effects on the mind and body. A vegetarian diet is always having rich dairy products like milk, and this milk product facilitates and helps to maintain harmony of human mind.

Encourges Compassions

5. Changes Mood and Emotions:

If the person is in the early stage of habituating vegetarianism, then that person will notice a significant change or shift in his/her mood and emotions. Some of us want to live longer life in a healthier way, for those type of people vegetarian is the best way to select. The vegetarian also includes more calories while comparing with the non-vegetarian items. Having an estimation of 70 percent of diseases including cancer also is controlled by adding a vegetarian food to your diet. A vegetarian diet will reduces risk of the diseases like obesity, heart diseases, diabetes, and also different types of cancer like blood cancer, breast cancer, esophageal cancer and also lung cancer.

changes mood and emotions

6. Live Longer Life:

If you convert to a common American diet to a vegetarian diet, it can add you an addition age of 12 healthy years in your life span. It also makes you younger. In a survey it proves that, people who consumes the four legged food in their diet will shorter their life span and also chance of occurring more disability at the end of their life because these four legged foods(animal products) clogs the human arteries, slowdowns the energy system and zap the immune system. Non-vegetarians mainly meat eaters will experience of cognitive and sexual dysfunction at their earlier stage (young age). The main reason and secret of the vegetarian food is, it contains low calorie of unrefined complex carbohydrates, rich fibre content in vegetables and fruits.

live longer life

7. Build Bones Stronger:

When there is no sufficient calcium in our body then it leads to porous and makes lose our body. Most of the doctors recommend that, increase the intake of the calcium to make the immune system strong. It plays a key role when compare with other requirements and it is mostly possible with having a vegetarian diet. This calcium helps to increases the blood stream for our body and it leaches to existing bones. These foods also supply other nutrients like magnesium and phosphorus which is essential to absorb and use the calcium. Instead of having a small amounts of dairy products such as cheese, milk, and yogurt had a healthy dosage of calcium from food items like dry beans, soya milk, leafy vegetables, broccoli leads to a better result for your bone strengthening.

Build Bones Stronger

8. Avoid Toxic Food and Reduce Global Warming:

Flesh foods are totally loaded with dangerous and harmful contaminants such as herbicides, pesticides and antibiotics. As all toxins is main reason for increase of fat content in our body. These foods mainly concentrate on fatty flesh animals. The United Nations said that” livestock generate huge green house gases than all the cars, bikes, and trucks in the world” in the year 2006. So the most important thing is to have vegetarian diet by every individual for reduction of global warming. For every year almost 1 million people died due to cardiovascular disease in United States. The main reason is, the morality rate for this disease is lower in vegetarians than non-vegetarians. Every day on average of forty thousand of children are starved to death. Crops that should be used to feed animals can be turned into usage of that amount for feeding the hungry.

Avoid Toxic Food and Reduce Global Warming

9. Reduce The Risk of Heart Diseases:

In general the vegetarian diets have the nature of low saturation of fat, cholesterol and high quantity of nutrients. Vegetarians has a chance of 24 percent of lower risk of dying with heart diseases when compare with non-vegetarians. The high consumption of red meat has the chances of heart diseases. Not only heart diseases, it also reduces the risk of cancer for the people who avoided the meat. This meat contains animal protein, fat content, heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH). HCA’s formed when the meat is cooked at high temperatures and PAH’s is formed in the time of burning organic substances, these both leads to increase the risk of cancer. The animal products will increases the production of unwanted hormones which leads to the risk of home related cancers like breast cancer and prostate cancer.

Prevention of Heart Disease

10. Enjoy The Diverse, Colorful and Delicious World of Vegetarian:

Vegetarian meals are really tasty, easy to prepare and serve. There are lots of vegetarian cook books available. So it’s better to shift your diet with non-vegetarian to pure vegetarian. These diets are more healthful than any other diet. Whereas good diet produces more usable energy, keeps the body in control by without attacking of any minor disease and gives you more life.

World of Vegetarian

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Nutritional Facts of Fruits – Part 1

Food that we ate in our daily life, fruits are considered as a most healthy food that available to us. At present we are having thousands of varieties of fruits available in the market. Each of the fruit having their own respective benefits that helps a lot to our human body.

Fruits are having a large amount of vitamins, minerals and many more that benefits to human body. Vitamins and minerals occur actually in the fruits and always better to eat fruits to gain vitamins and minerals.

Nutritional Facts of Fruits

If you find that eating fruits are becoming bore then just change the menu to some dried fruits to your breakfast. At least eat a small fruit half an hour before and after your regular workouts. Make it as a mandatory that having a complete bowl of fruit near your TV table. Once you implemented all these steps in a great way in your daily diet, then automatically find that you a have a lighter body which helps to your life.

Welcome to all to know the best benefits of some fruits.

1.Ackee:

Ackee Fruit

Ackee is a plant that gives a sweet, delicious and nutritious fruit which commonly found throughout Caribbean. Ackee fruit is high in protein gain and also having low calorie with great vitamin B and vitamin C and also other like zinc, potassium and calcium. This fruit tastes like scrambled eggs. Add little salt and little bit of cod fish and oil to a great taste which serves as a best taste meal. This fruit greatly reduces your risk of becoming constipated. Having plenty of Ackee might help you to lose your weight and also reduces risk of heart diseases and type 2 diabetes. It functions your central nervous system. A small bunch of crushed Ackee leaves is applied to forehead to alleviate headaches.

 

 

 

2. Black sapote:

Black Sapote

This black sapote is a delicious beverage, the pulp of this fruit can be either eaten raw or, in most of the cases it should be mixed with milk or juices. It also used in the preparation of ice-cream and liquors. It is the easiest option to gear up on vitamin ‘C’ which enhances our resistances against bacteria and viruses around us. It’s having a good source of potassium. In general human beings require more than 100mg of potassium every day. This fruit contains an amount of 350mg of potassium. Black sapote is a fruit that packed with lot of minerals and vitamins including iron which is a part of red blood cells and helps for hemoglobin production.

 

3. Calabash:

Calabash Fruit

Calabash is a special type of tree which commonly found in central and South America. This calabash is very useful for reduction of blood pressure and also used to clean wounds, also to treat hematomas and tumor. Warm the fruit and apply it at area of burns and also uses for reduce the infections. This fruit should be fried or added to soups. These leaves should be toasted and combined with other ingredients for make as a drink and serves at your lunch.

 

 

 

 

4. Dates:

Dates

Dates are come under list of dry fruits. Majority of the water content should be removed naturally. Dates, is the staple food of Middle East Countries. The scientific name of dates is phoenix dactylifera. Dates help in fighting constipation, heart problems, abdominal cancer and diarrhea. It consists of nicotinic content majorly helps in healing any kind of intestinal disorders. Consuming dates daily leads to increase the friendly bacteria growth in the intestine. Dates consume high quantity of proteins, sugar and fats. Having dates with addition of cucumber paste helps to solve the problem of over-slimming. A woman needs 300 extra calories during the period of pregnancy. Each date contains 24 calories approximately. These are highly beneficial in the treatment of sexual weakness; it also increases sexual stamina and sterility which was caused by functional disorders.

 

5. Emblic:

Emblic

This Emblic belongs to Euphorbiaceae family. There are many health benefits of emblic(also known as Amla). It consist of vitamin-C which helps in nourishes the brain and mental functioning, strengthens the lungs. It enhances urinary system, increases skin health. It also acts as as body coolant. It widely used in ayurvedic treatment. It contains huge amount of vitamins and minerals like calcium, Iron, Phosphors. It also used in many hair tonics because it helps for hair growth and pigmentation. Eating fresh Emblic or applying its paste on hair roots which improves hair color hair growth. Drinking of embic(Amla) juice with mixture of honey helps for improving eye sight.

 

 

 

6. Feijoa:

Feijoa

Feijoa is also known as pineapple guava which is a delicious fruit of South America. It having low calories(100gms of fresh Feijoas contains 55 calories). It is a cholesterol free fruits which is loaded with huge vitamins and antioxidants that helps to free from illness. It helps the human body to develop resistance against infections that cause harm to our body. It help’s in different ways that is, It protect from free radical damage, reduces risk of cancer, improves wound healing, improves lung health, reduces the chances of anemia, improves nerve function, prevent frequent diseases, reduces chance of osteoporosis, reduces depression chances and helps to improve short term memory.

 

 

7. Grape fruit:

Grape fruit

Grape fruit which is imported into Europe from popular countries such as Brazil, Jamaica, Cyprus and South Africa. Grape fruit works on appetite suppressant when compared to other foods. It is a perfect remedy for influenza to minimizing the acidity level of body as well as many other serious conditions. This grape fruit itself contains valuable and natural ‘quinine’ which uses in the treatment of malaria. The usage of the fruit pulp or juice helps to recover from fever and reduces the burning sensation occurs at the time of body reaches high temperature. It also power up the whole immune system. Grape fruit juice helps you dispel your general tiredness that caused by your routine and boring work.

 

 

 

8. Huckleberry:

Huckleberry

The huckleberry is the one of the varieties in berries family. This is available more in North America. This is a variously called as hurtle berry or whortleberry. The leaves of these plants are used for tea during the season of winter. Huckleberry is rich in antioxidants and also used for herbal medicinal preparations. It improves your blood flow to the heart and keeps your heart healthy. This majorly helps to keep your blood vessels strong and reduce risk of increasing atherosclerosis. This beneficial work done by huckleberry is due to the component called antocyanins.

 

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