Tag: health

Turn that flab around your waist to fab in 30 days

Have you been munching on your favourite snacks lately and now can’t fit in your jeans? If yes, then this is the best time to start working on your fitness. One thing that most people find ugly and hard to get rid of is belly fat and apart from that, it also puts you at a higher risk of developing diseases like Type 2 Diabetes.

Here are few exercises to melt down that flab around your waist :- 

1. Plank 

Whether you workout or not, you must have heard of this exercise. This is undoubtedly one of the best exercises for core muscles.

To do this, go down on the floor and raise your body parallel to the floor by putting your weight on the forearms while bending your elbows.

Don’t forget to suck in your belly button as much as you can and hold on this position for 30 seconds.

Repeat it atleast 5 times.

2. Side Plank

This one is a bit tougher but the tougher it is, the better it will hit that flab. 

To perform this exercise, extend your legs and lie down on your right side such that your feet and hips rest on the floor on top of each other on your left side. Your left elbow should be placed under your shoulder. Suck in your belly and lift your hips and knees off the floor. Hold on for 10 seconds, then repeat on the other side. 

Do 5 repeitions on each side.

3. Sit – Ups :-

This boosts your core strength and improve digestion. 

Lie down on your back, facing the ceiling with a slight bend in your knees. Arms are to be bent at the elbows with your head by the ears. lift your upper body by engaging your core so that your elbow touches your knee.  Then, go back and repeat. Don’t forget to contract your core muscles.

Do 15 repetitions.

4. Russian Twist

Sit with bent knees, feet touching the floor firmly. Sit back slightly, keeping your back erect and exhale as you twist to the right, touching the floor with your hands lightly, over the right side. Inhale and go back to the starting position and do the same on opposite side.

Do 25 repetitions on each side.

5. Crunches

Lie on your back on the floor. Bend your knees so that your feet touches the floor. Put your hands on the back of your neck and lift your upper body while sucking in your belly button.

Do 25 repetitions of this one.

And you are done for the day. It will hardly take 20 minutes of your day. Do these exercises religiously for thirty days and notice the change.

Align your body through yoga

The lockdown across the whole world has changed our lifestyle entirely. First of all, cheers to the survivors! We all are having difficult times amid Covid-19 but yet we are handling this real well. Now we all know what actually wealth is! Health is Wealth. We are here to discuss some measures we can take to enhance our health. So, for all those people who are looking for some magic wand way out of this Corona situation, know that there no such thing. We all need to be responsible towards society. Very conscientious and responsible steps are needed to be taken.

Yoga practitioners always survive better both physically and mentally. Learn that boosting our immunity is not an overnight process. It has to be performed consistently to gain profit. We must perform yoga, most importantly pranayam, twice a day on daily basis. This will enhance our immunity and make you fit overall. Yoga and pranayam can do wonders more than you can even imagine.

Some important pranayamas & yogic kriyas

  1. Anulom- Vilom pranayam
Anulom-vilom pranayama

Benefits:

  • Relieves depression, stress & anxiety
  • Heals respiratory disorders (asthama, bronchitus etc.)
  • Improves lungs capacity & oxygenates throughout the body
  • Improves cardiovascular health
  • Better all sense of well-being

2. Kapalbhati Pranayam

Kapaalbhati pranayam

Benefits:

  • Increases the metabolic rate and aids in weight loss
  • Clears the nadis (subtle energy channels)
  • Stimulates abdominal organs and thus is extremely useful to those with diabetes
  • Improves blood circulation and adds radiance to the face
  • Improves digestive tract functioning, absorption, and assimilation of nutrients
  • Results in a taut and trimmed down belly
  • Energizes the nervous system and rejuvenates brain cells
  • People with hypertension and heart problems should practice this breathing technique only under a yoga expert’s guidance.

3. Bhastrika pranayam

Bhastrika pranayama

Benefits:

  • It is good for brain oxygenation.
  • It benefits the nervous and the motor system.
  • It is great for energizing the body and the mind.
  • Good for people with depression and anxiety.
  • It helps in treating fibrosis.

4. Simha Kriya

See here how to perform Simha Kriya

This kriya is ancient yogic technique, its best for respiratory health. Also, this is a great test too, the day you aren’t able to perform this kriya, know that you to go for checkup. Please listen to the instructions and follow accordingly.

For all the pranayamas mentioned above, Time limit: 5mins minimum- 30-60 mins, must be performed on daily basis

Let’s fight this corona virus with our intelligence and sensible mind. It is the new normal, let’s fight it out. LIVE STRONG !