10 Female Upper Back Workout Options For Home Warriors

Female Upper Back Workout

Your back is responsible for everything from a good posture to an impressive gate. If your back muscles are weak, your posture and gait will be negatively impacted by the weak back muscles. But a toned back can not only improve your frame but your gait as well. Here I will tell you about female upper back workout so you can tone your back muscles and look smart and confident.

Female Upper Back Workout

Bodyweight Good Morning

Bodyweight Good Morning

It is a powerhouse for your back as it works on everything from quads to glutes to hamstrings to lower back that make your back muscles.

How To:

  • Stand straight with your feet hip-width apart
  • Place your hands on your hips or back of your head
  • Relax your knees to be comfortable
  • Lower your torso until it comes parallel to the floor
  • Stop for a couple of seconds and back
  • Practice 10-15 reps a day

Scapular Pushups

Scapular Pushups

Scapular pushups are the best female upper back workout for both beginners and experienced athletes. Also, this exercise is quite helpful in toning the upper back muscles.

How To:

  • Come in a high plank position with your core engaged
  • Beginners can lower their knees to feel comfortable
  • Seasoned athletes can keep their legs stretched
  • Keep your hands directly under your shoulders and straight
  • Lower your body for about 1-2 inches and stop
  • Hold the rep for up to 5 seconds and back
  • Practice 10-15 reps a day



Superman is a great exercise for your back. It has many advantages such as it can relieve back pain, improve your posture, and strengthen your core. Also, you can practice at home without requiring any accessories.

How To:

  • Lie down on your stomach with your hands and legs extended backward
  • Take
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Enhance Your Face Shape With Masseter Muscle Exercise   

Masseter Muscle Exercise

Masseter muscle exercise is the exercise of one of the strongest muscles in the human body. Located in the jaw, this muscle can be called a powerful muscle considering its weight and function. While its prime job is to facilitate chewing, it plays a key role in our day-to-day lives. Exercising this muscle is necessary as it can save you from many complications, especially Temporomandibular problems like TMJ and TMD. In this blog, we will discuss the best way to exercise masseter muscle and the advantages of having a strong jaw. Also, we will put more focus on the exercise you can practice at home.

Masseter Muscle Exercise

Understanding the Masseter Muscle

Found on both sides of the face, this muscle plays an important part in the function of the jaw. Also, it won’t be an exaggeration to say that it is this muscle that makes the jaw fully functional. It performs three basic functions – closing the jaw, chewing food, and swallowing the chewed food. When you up your lower jaw to close your mouth, you use this muscle. When toned, it can give your jawline a more defined appearance. But on the flip side, it could lead to severe pain and suffering. With masseter muscle exercise, you can keep your jawline toned and functional.

Common Causes of Masseter Muscle Problems

Causes of Masseter Muscle Problems


It is a joint problem that can affect all joints of the body including masseter muscles. It can cause inflammation leading to mild to severe pain and decreased muscle function. Taking painkillers can help reduce inflammation and pain but you need to practice masseter muscle exercise to keep your jaw functional.

Jaw Surgery

Patients are advised to practice masseter muscle exercise after recovering from jaw surgery. It is necessary as a surgical treatment increases the probability … Read More

Ashley Graham

ashley graham 1

Ashley Graham is an icon for many plus-size women who are shy of their body size. Being a plus-size should be a matter of pride according to Ashley Graham who is a plus-size model and a strong proponent of body positivity. Yes, she is oversized but not obese. Today Ashley workout and diet regimen has become a standard for all women who want to stay fit without punishing their bodies with a strict diet and rigorous exercises.

How Did Ashley Graham Gain Weight?

Ashley Graham noticed changes in her weight during her first pregnancy. She noticed that she had put on 50 pounds. Soon her first child, Isaac, was born but she didn’t get any relief from the excess weight she had gained during pregnancy.

Shortly after she became pregnant with twins. She was already overweight and the second pregnancy brought more problems for her. But she remained confident that she would lose extra weight as soon as she got time. But she wasn’t thinking of any Ashley Graham workout and diet regimen at that time.

How Did Ashley Graham Cope With Excess Weight?

Ashley Graham displayed amazing strength during her pregnancy. She embraced physical changes, especially weight gain, and kept reminding her of the exceptional powers women possess. She decided to go off the scale and focus on her mental well-being. At that time, she was thinking like a mother and was more concerned about the well-being of her kids. After her second pregnancy, she weighed around 100 kg. But she proved that extra weight isn’t an obstruction but a blessing in disguise. She became popular as a plus-size model, an advocate of body positivity, and a role model for obese women who follow her Ashley Graham workout and diet regimen.

Ashley Graham Workout And Diet For Weight Loss

After weight loss, Ashley Graham presented herself as a plus-size … Read More

10 Advantages Of A Functional Fitness Workout For Daily Warriors

Best Functional Fitness Workout

Functional fitness workout focuses on training the body for daily life activities such as sitting for long hours, driving long distances, and lifting heavy objects. The primary objective of these exercises is to improve functional movements and prevent injuries. Also, they have many advantages in addition to burning more calories.

Functional Fitness Workout

For example, the functional fitness workout increases the fat-burning rate, strengthens joints, brings stability to the core, and boosts flexibility. This is for everyone because it can aid your daily life. Whether you are a working woman or a homemaker, you can easily manage your daily work with the help of the following exercises.

For example, the functional fitness workout

Farmer’s Walk

Farmer Walk Workout

It is a basic functional fitness workout but it can be of a big help in your everyday life. It will enhance your grip and stamina needed to carry your grocery bags for everyday shopping. Mothers of newborn children will find it easier to carry their kids with this exercise.

How To:

  • Stand straight with your feet hip-width apart
  • Hold dumbbells in both your hands
  • Engage your core and elevate your chest
  • Walk a few steps forward and backward

Functional Fitness Workout Squats

Functional Fitness Workout Squats

This functional fitness exercise will make your glutes stronger so you get the necessary forward propulsion when walking, running, or jumping. Squats help build core and leg muscles.

How To:

  • Stand straight with your feet hip-width apart
  • Engage your core and sit on an invisible chair
  • Keep your knees and feet stable
  • Hold for 5 seconds and return back

Jump Squat

Jump Squat

Increase your explosive power with this functional fitness workout and get the ability to take off faster and move quicker. Jump squats will help if you lead an active life or are a sportsperson.

How To:

  • Stand straight with
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Discover The Top 10 Hatha Yoga Poses For Your Practice

Hatha Yoga At Home

Hatha yoga, often referred to as the foundation of all yoga styles, is a beautiful and ancient practice that offers a wide array of benefits to individuals of all fitness levels. This traditional yoga form focuses on the harmonious integration of mind, body, and spirit. Whether you’re a seasoned yogi or new to the world of yoga, hatha yoga has something to offer. Whether you’re looking to start your journey in hatha yoga or are already familiar with its many benefits, Hatha yoga poses will guide you toward a healthier, more balanced life.

Hatha Yoga Poses

In this article, we will explore the top 10 hatha yoga poses that you can incorporate into your practice.

Mountain Pose (Tadasana)

Mountain Pose (Tadasana)

Let’s begin our exploration of hatha yoga poses with one that forms the foundation for many others. Mountain Pose, or Tadasana, is the ideal starting point for beginners. It helps improve posture and balance, while simultaneously enhancing body awareness. Stand with your feet hip-width apart, distribute your weight evenly, and engage your core muscles. Keep your palms facing forward and breathe deeply, finding a sense of calm and stability.

Hatha Yoga for Beginners: Mountain Pose is perfect for those new to yoga as it teaches the basics of alignment and body awareness.

Child’s Poses (Balasana)

Child’s Pose, or Balasana, is an excellent way to relax and stretch your back and shoulders. Kneel on the floor, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the ground. This gentle pose is a great way to release tension and can be incorporated into any hatha yoga benefits as a resting position.

Hatha Yoga Benefits: … Read More

Shilpa Shetty Yoga Mobile App For Beginners

Shilpa Shetty Yoga Routine

The 48-year-old Shilpa Shetty credits her love for yoga for her youthful appearance. But the Baazigar actress learned her yoga lessons most difficultly. She had severe neck pain due to cervical spondylitis. After trying many treatments, she found her cure in yoga. Today she is an ardent follower of yoga and teaches Shilpa Shetty yoga exercise to others.

Shilpa Shetty Yoga Pose

Is Shilpa Shetty A Yoga Teacher?

The actress hired a yoga teacher, Shiv Kumar Mishra, to cure her cervical pain. She learned both Ashtanga and Vinyasa yoga and after a few years, she went to the Bihar School of Yoga to study more about it. After practicing yoga for a decade, she decided to take yoga to people through her YouTube channel Shilpa Shetty yoga. She also has a website to spread awareness about the holistic benefits of yoga. She even launched a mobile app to encourage people to learn yoga.

Here are 10 yoga asanas recommended by Shilpa Shetty

Prasarita Padottanasana Pratirupam

Prasarita Padottanasana Pratirupam Pose

How To:

  • Stand straight with your legs wide apart and hands placed on your hips
  • Bring your torso down without bending your knees
  • Place your palm on the floor to support the position
  • Your head should be almost between your legs
  • Come back slowly by placing your hands on your hips

Benefits: It provides a gentle stretch to the entire body and calms the tensed nerves. It also strengthens the feet, ankles, legs, and spine.

Parsva Bakasana (Side Crow Pose)

Parsva Bakasana (Side Crow Pose)

How To:

  • Come down on your knees and place your palms firmly before the knees
  • Shift your weight to your hands by bringing your knees closer to your
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Mental Fitness

happy mental health 1

10 Little Everyday Tasks To Work On Your Mental Fitness

Mental fitness is indeed no substitute for healing therapy from a licensed psychiatrist, though working some low-key but effective actions into your day can help you stay stress-free. These are minute tasks related to your everyday life but they have a lasting impact on your body and mind.

mental fitness 1

Here I’m listing some small tasks that you can include in your daily activities and prevent the stress from overcoming your mind. You can take them as mental fitness exercises that will relieve your body and mind of unnecessary stress.

Start your day by making your bed

It is a good habit to start your day with a positive thought. Making your bed means organizing things so the bed looks neat and tidy. This mental fitness lifestyle will fill your body and mind with positive energy so you start arranging other things. In other words, it will motivate you to keep arranging your tasks.

Start Your Day By Making Your Bed

Prioritize your tasks for mental fitness

After making your bed, you should start prioritizing your tasks so you complete the most important tasks first. It is what people are asked to do during mental fitness training. The positive energy you will get by keeping your room neat will help prepare a list of Must Do and Might Do tasks. Also, you should be realistic in prioritizing the tasks.

Prepare a to-not-do list

prepare A To-Not-Do List For Mental Fitness

Just like you have a list of tasks to do, you should also prepare a list of … Read More

Dance Into Fitness: Unveiling The Rhythm Of Dance Exercise

Dance Exercise For Women

In the pursuit of a healthier lifestyle, aerobic dance exercise has gained immense popularity. Incorporating rhythmic movements with the joy of dance workout, this form of workout not only provides physical benefits but also keeps you motivated and entertained. Whether you’re a beginner looking to start your fitness journey or a woman seeking effective at-home workouts, dance workout has something for everyone.

Dance Exercise

In this article, we will delve into the top 10 dance workouts that promise to elevate your heart rate, tone your muscles, and leave you energized.

Zumba: The Dance Party Workout

Zumba Dance

Zumba has become a household name when it comes to dance workout. This Latin-inspired aerobic dance workout combines dynamic dance moves with energetic music, creating a party-like atmosphere. Zumba is perfect for beginners as it incorporates simple dance steps that focus on various body parts. It’s a fantastic way to burn calories while having a blast.

Bollywood Dance Exercise: Fitness With A Dose Of Glamour

For those who enjoy a touch of Bollywood flair, Bollywood dance workouts at home is an excellent choice. This style infuses traditional Indian dance with modern moves, making it a captivating and engaging workout. You don’t need any prior dance experience to enjoy this vibrant routine, and it’s particularly popular among women looking to add a dose of glamour to their fitness regimen.

Hip-Hop Dance: Groove Your Way To Fitness

Hip-Hop Dance

Hip-hop dance exercise is a high-energy workout that draws inspiration from urban street dance styles. It’s a great option for those who want to enhance their agility, … Read More

A Guide To Lower Body Exercises For Strength And Stability

Lower Body Exercises At Home

Are you tired of the proverbial lower body exercise that seems to have made itself at home around your waistline? It’s time to raise a glass to a new fitness trend that promises to tackle this amusing yet stubborn problem head-on lower body exercise.

Yes, you heard it right. Fitness enthusiasts and exercise lovers are tapping into a unique approach to shedding those extra pounds accumulated from indulging in their favourite brews. This unconventional workout routine combines the love for beer with the determination to achieve a trimmer physique, creating a harmonious blend of fun and fitness.

Lower Body Exercise

Gone are the days of feeling guilty about enjoying a cold with friends. With lower body exercises, you can turn your guilty pleasure into a catalyst for positive change. Imagine raising your glass, not just to the taste of that hoppy goodness, but also to a healthier and more toned version of yourself.

The concept behind lower exercises is simple yet ingenious. It involves incorporating beer-related elements into your lower body exercise routine to engage the specific muscles often neglected by traditional practices. From keg lifts to pint curls, these exercises target the abdominal area and strengthen the arms, shoulders, and core.

But the benefits of lower body exercise go beyond the physical. They inject a sense of enjoyment and humour into the fitness world, making it more accessible and appealing to a broader audience. Who wouldn’t want to laugh while working on their abs? Here we mentioned the list of Lower body exercise that keeps you fit and active.

Reverse Crunch

Reverse Crunch Exercise

This one’s a classic, and lower body exercises at home there’s a reason it’s in every ab class ever—it’s a crunch for lower abs that works. The … Read More

10 Budget Friendly Home Workout Exercises

Exercise At Home

There is little need to go out for a workout when you have the option of exercising at home. Also, it is quite advantageous to do your workout in the safe and friendly atmosphere of your home. Since there are plenty of exercises you can practice at home, you can choose the activities that you can practice with minimum accessories.

Here’re the advantages of a home workout

Best Home Workout

Time Saving

Going out to a gym requires time but a home workout can save you time. In other words, time would cease to be an excuse for not doing workouts. You only need to prepare your home for a workout to start exercising at home. Check home exercises and select those that you can practice without any fear of apprehension.


If you choose to work out in a gym, your exercise routine will depend on the working hours of the gym. You will be able to exercise only when the gym allows. If the gym shuts down for an upgrade, you will have to miss your exercises. But there will be no such hassle with a home workout.


Availability of specific equipment won’t be an issue if you exercise at home. First, you will choose exercises and second, you will buy the necessary equipment for those exercises. You can buy the equipment you need for your home exercise routine. If you want, you can even open a small gym in your home.

Comfortable Environment

Depending on the weather, you can make the indoor environment comfortable for exercising. For example, if it is extremely cold, you can make it cool in your home so you can complete your exercises. In short, the weather will stop playing spoilsport with your workout once you start exercising in your home.

Stay Away From Pollution

You will agree that by working Read More