Fitness

Disha Patani

Disha Patani is well above 20 but still looks younger due to her proper diet plan and it won’t be an exaggeration to say that she is the fittest actress in Bollywood today. Her critics even say that Disha Patani is more popular for her fitness regime and toned body.

The above statement is proved from her Instagram profile that has a massive following of around 46.1 million and this number is growing with each passing day. And a look at her Insta pictures gives the real reason behind her popularity. Her critics are right to say that she is more a youth icon. Youth love seeing Disha Patani in beach dresses, crop tops, bodycon dresses, and other stylish apparel.

Disha Patani’s movie career

Disha kicked off her acting career with a 2015 Telugu movie, Loafer. In 2016, she appeared in a music video, Befikra along with Tiger Shroff. But her first commercial break was the biography of M.S. Dhoni. Neeraj Pandey signed Disha Patani for the biographical thriller M.S. Dhoni: The Untold Story with Sushant Singh Rajput and Kiara Advani.

Disha Patani surprised everyone including her critics with her acting in M.S. Dhoni: The Untold Story. Also, she received many awards and accolades for the movie. She BIG Star Entertainment Awards, Star Screen Awards, Stardust Awards, and International Indian Film Academy Awards for her role.

Disha Patani also did a Chinese movie Kung Fu Yoga with Jackie Chan and Sonu Sood. Also, she was … Read more

Exercises For Easy Labor And Normal Delivery

9 Exercises For Easy Labor And Normal Delivery For Expectant Mothers

Expectant mothers should know about pregnancy exercises for normal delivery that can help reduce the pain and suffering of giving birth to a child. During labor, the human body comes under extreme pressure that sometimes becomes unbearable. And for this reason, doctors suggest C-sections but they can also leave long-term side effects.

Every woman expects a normal delivery and the good thing is that normal delivery is possible, if you prepare your body for the same in advance. There are certain exercises that can help achieve a normal delivery at the right time.

Pregnancy Exercises For Normal Delivery

For convenience, the exercises are divided into three trimesters. A trimester is a period of three months, and in this way, the three trimesters cover the entire gestation period of nine months.

One thing you should know before starting exercising is that avoid doing first-trimester exercise in the second trimester.

1st Trimester pregnancy exercises for normal delivery

  1. Wall Slide
Wall Slide Pregnancy Exercises

Stand straight with your back fixed on a wall and come down in a half-sitting position. Your feet should be hip-width apart and shoulders relaxed.

How To:

• Raise your hands up against the wall and slide them upward as much as you can
• Press your hands against the wall and bring your hands down sliding against the wall
• Stop when your forearms are in the line of your shoulders and go up again
• Do 5 reps to complete 1 set

Precaution: Disengage your body if … Read more

Height Increase Ways For Kids

Height Increase Ways

While genes play a crucial role in determining the height of a child, it doesn’t mean that you should leave everything to genes. Good food habits and exercise can also aid in the height increase for kids, especially during the growing years. Vitamins, minerals, and nutrition can help your child grow faster in his early years.

Prepare a detailed food chart for your child and add food items that your child likes and that give him essential nutrition. Also, encourage him to do exercises like stretching, jogging, and yoga that can help in achieving full growth during his growing years.

Here’re the Eight Important Exercise & Food That Can Help To Increase Your Child’s Height

Balanced Diet

Balanced Diet For Kids

First, you should check the diet of your child. If he is relying more on junk food like burgers, chips, and cola, you should replace these quick items with healthy food. He needs a balanced diet that provides essential nutrients, satisfies his hunger, and relieves him of hunger pangs.

Give him poultry and dairy products, meat, soy, and fish that contain lean protein essential for building muscles and strengthening bones. Add more green veggies and dairy to his plate as they contain calcium that makes bone stronger. They also contain vitamin D which is good for bone health. Zinc-rich food like peanuts, pumpkin, crab, wheat germ, and squash seeds are also good for growth as zinc has been related to growth stimulation.

Stretching Exercise To Increase Height

Stretching Exercise To Increase Height

Stretching bones Read more

Low-Impact Exercise

Stationary Bike Has Dozens Of Health Benefits For Everyone

Cycling is a great exercise as it works for the entire body. Also, it allows exercising in the comfort of your home. Another advantage of cycling is it works well for people of all ages. And there is little need for training on cycling. So stationary bike benefits health.

Here’re Are A Dozen Benefits Of Stationary Bike

Aids Weight Loss

Stationary Bike Aids Weight Loss

Cycling at a slow speed for 10 minutes can help burn 40 to 80 calories. And if you can increase your intensity, you can burn more. Cycling activates the glutes, quads, hamstrings, and calves to aid weight loss. If you are obese or have a high waistline, you can reduce your waistline by cycling.

Boosts Heart Health

Stationary Bike Boosts Heart Health

Stationary biking is a good cardio exercise. Paddling puts pressure on heart muscles as it increases the oxygen demand of the body. As a result, the heart works harder to pump blood faster. It increases heart rate and improves heart health in the long run.

Note: You should be careful about your comfort level. It isn’t advised that you increase the intensity of your exercise if you are already suffering from cardio problems.

Stationary Bike Benefits – Improves Strength

Stationary Bike Improves Strength

The good thing about a stationary bike is it provides adjustable resistance. You can adjust the resistance to increase the intensity so you feel pressure on your calves, thighs, buttocks, and lower back. If you want to strengthen your lower back and legs then you should … Read more

Stretch Exercises To Strengthen Your Groin Muscles

12 Stretch Exercises To Strengthen Your Groin Muscles

If you are looking for stretch exercises to strengthen your groin muscles then you should try the following 12 exercises. Strong groin muscles are helpful in activities like walking, jumping, and side by side movements. Also, the stretching exercises would reduce pain and enhance flexibility.

Here’re a dozen stretch exercises you can practice to strengthen your groin muscles

  1. Lying Groin Stretch
Lying Groin Stretch

Target: Hip flexors, glutes, adductors, and hamstrings

How To:

• Lie on your back with your keen flexed and feet closed and flat on the floor
• Keep a pillow below your head for convenience
• Draw your knees apart until you feel the stretch
• Hold for 30 seconds and then come back
• You can use your hands to press your knees apart
• Repeat this exercise 5-10 times

  1. Adductor Squeeze
Adductor Squeeze

Target: Adductors

How To:

• Lie down on your back with your knees flexed, feet closed, and flat on the floor
• Grab a medium-size football between your knees and lift your feet towards the ceiling
• Gently squeeze the ball using your adductor muscles
• Hold for 10 seconds and release
• Do 3 sets of 4 reps each

  1. Side Lying Groin Stretch
Side Lying Groin Stretch

Target: Hamstrings, abductors, adductors, and glutes

How To:

• Lie down on your right side with your legs stretched and head resting on your right hand
• Raise your left leg until you feel the stretch in your groin area
• Hold it for 3 seconds and then relax
• For … Read more

Yoga Exercises That Can Cure Ovarian Cysts

5 Yoga Exercises That Can Cure Ovarian Cysts

Are you suffering from ovarian cysts and looking for the right treatment option? If yes then this blog could be helpful for you to learn yoga for ovarian cysts. For treatment, your doctor might adopt a wait and watch policy before prescribing medicines or suggesting surgical treatment.

The good thing is that most women get rid of ovarian cysts without getting any specific treatment. But you shouldn’t wait for any miracle to happen and start doing yoga exercises.

Here’re five different yoga for ovarian cysts that could provide fast relief from the problem

  1. Butterfly Pose
Butterfly Pose best Yoga For Ovarian Cysts

It is Purna Titli Asana and it is simple and helpful. It is a great stretching exercise as it can open up your thighs, and hips. Also, it will relieve your physical and mental stress.

How To:

• Sit in a lotus pose
• Flex your knees so your soles touch each other
• Here you need to place your legs in such a manner that they come close to your pubic area and try to keep them as close as possible to the pubic area
• Start pulling your legs inwards as much as possible
• Sit with your back straight and your hands on your feet
• Take a deep breath and try to push your needs down towards the ground while you exhale
• Use your hands to push your knees downwards
• Feel comfortable while sitting in this pose
• Allow your knees to come back up in a flapping motion … Read more

Breathing Exercises And Their Advantages

10 Breathing Exercises And Their Advantages

Advantages of breathing exercises are that it can boost power of your lungs to inhale fresh oxygen. And it is necessary to strengthen your lungs so your body gets smooth supply of oxygen from lungs. Also, the breathing exercises will help reduce anxiety and depression. They can even help in weight control.

Here’re 10 breathing exercises that can help strengthen the breathing capacity of your lungs

  1. Abdominal Breathing
Abdominal Breathing

It is an excellent breathing exercise that you can practice comfortably in your home. Simply sit and relax and do abdominal breathing.

How To:

• Lie on your back and put your one hand on the abdomen and the other on the chest
• Take a deep breath from your nose, hold, and exhale from your mouth
• Squeeze your abdominal muscles to empty your lungs of any residual trapped in the lungs
• Do it 10 times and change your position
• Sit down with your back straight and shoulders relaxed and repeat abdominal breathing
• Do 5 minutes every day

  1. Rib Stretch
Rib Stretch

Strengthen your ribs to inhale as much oxygen as you can. This exercise will help your ribs to expand and contract while you inhale and exhale oxygen.

How To:

• Stand straight with your feet shoulder-width apart and hands on your waist
• Take a deep breath, hold it for up to 15 seconds, and then exhale slowly
• Raise your right hand over your head and bend towards your left, hold the position for a … Read more

Dumbbells Beginners Can Use For Strength Training

9 Dumbbells Beginners Can Use For Strength Training

Dumbbells for strength Training whether you want to tone your biceps or strengthen your core, a set of dumbbells can do magic for your resistance training. And the good thing is that you can easily find the right set of dumbbells for your needs.

Advantages of dumbbell exercises:

• Increased stabilization and muscle activation
• Eliminate strength imbalances
• Improved safety when training alone
• Multiple options to intensify your workouts
• Increased range of motions
• More freedom of movements
• Prevention of injuries with better weight management

Choosing the right dumbbell

Dumbbells for strength training come in adjustable, fixed-weight, and selectorized designs. And you should choose a set considering your weight and strength requirements.

Adjustable Dumbbells: Adjustable design allows adding or reducing weight without changing the assembly. You can select and adjust the weight in a hassle-free manner and in the shortest time. They are good for professionals.

Fixed-Weight Dumbbells: Good for beginners, these dumbbells come with a fixed weight. They provide freedom from weight adjustments so you can keep exercising with a fixed weight.

Selectroized Dumbbells: They feature a modern design with adjustable plates to add or reduce weight during exercising. They have selectors that make weight management suer convenient.

Here’re 9 Dumbbells for strength training you can buy for in-house

  1. Best Coated: Amazon Basics Neoprene Dumbbells (Amazon)
Dumbbells For Strength Training

Good for resistance training, it is a set of two dumbbells with each dumbbell weighing 1 pound. For improved grip, it comes with a neoprene … Read more

Gym Ball Exercise

Swiss ball or gym ball exercises have more advantages than others and the good thing is that you can do these exercises at home. The biggest advantage of Gym ball exercises is they make work out more interesting and challenging.

Advantages of Gym ball exercises:

• Improved balance
• Enhanced strength
• Increased flexibility
• Lesser fatigue
• Suitable for all

For exercising, you need a quality Swiss ball of appropriate size and some training on how to perform exercises on a ball. Here’re 10 best Gym ball exercises you can practice at home.

  1. Swiss Ball Dumbbell Tricep Extension
Swiss Ball Dumbbell Tricep Extension

Target: Triceps, biceps, glutes, shoulders, core, and wrist flexors and extensors

How To:

• Sit on a stability ball with small dumbbells in each hand
• Assume a supine position with your spine resting on the ball, feet flat on the floor, and shoulder-width apart
• Extend your hands and bring the dumbbells down to your ears and then back to the starting position
• Do 3 sets of 15 reps each with 90 seconds resting time between each set

  1. Swiss Ball Tricep Dip
Swiss Ball Tricep Dip

Target: Triceps, biceps, glutes, calves, hamstrings, shoulders, and wrist flexors and extensors

How To:

• Sit on a ball with your hands firmly placed beside your buttocks
• Take a few steps to move your buttocks away from the ball
• Your feet should be flat on the floor and weight divided between hands and feet
• Slowly dip your buttocks to the floor and stop before … Read more

Brain Gym Activities

There are some exercises that can make you smarter and sharper. They are called brain gym exercises and they are good for many things including the following:

• Enhance confidence
• Increase attention and memory
• Boost thinking ability and decision-making power
• Improve eye movements
• Revitalize your mood when you feel disappointed

Here’re 12 brain gym exercises you can try at home to improve your brain function, hand-eye coordination, and hand hand-leg coordination.

  1. Marching In Place
Marching In Place

It is a low-intensity exercise great for doing warm-up. Also, it improves breathing, balance, and hand-leg coordination.

How To:

• Stand straight with your feet hip-width apart and hands to your sides
• Lift your right leg, fold the knee, bring it to your waistline, and put it back on the floor
• Repeat the exercise with your left leg
• You can move your hands with leg movement to maintain balance
• Or you can do it while sitting on a chair
• Do the exercise for 30 minutes

  1. Cross Crawl
Brain Gym Exercises
Squat toss

It is a great brain gym exercises for developing coordination between your right and left brain. And it can be practiced while standing, sitting, or even lying on the floor.

How To:

• Stand straight with your feet hip-width apart and hands by your side
• Raise your right hand above your head to start
• Simultaneously lift your left knee up your waist
• Bring the right elbow down to touch the left knee and then back … Read more