Fitness

10 Hamstring Rehabilitation Exercises For Fitness Enthusiasts

Weak, pulled, torn, stiff, and inflamed hamstrings could cause pain in the legs. But it will subside on its own if you take rest and take painkiller medicines. It happens because of overuse, injury, or disuse of the muscles. If you often feel pain in your legs, you should do hamstring rehabilitation exercises to strengthen your muscles and reduce the risk of injury. Start the exercises 4-6 weeks after the injury.

Hamstrings Rehabilitation Exercises Advantages

• Improved mobility
• Reduced leg pain
• Easy walking/standing/sitting
• Stress-free daily activities

Here’re 10 Best Hamstrings Rehabilitation Exercises

Extension Lag

How To:

• Sit at the edge of the bed with your legs above the floor and your palms on the bed
• Extend the injured leg as much as possible and hold the stretch for 10 seconds
• Do it 10 times twice or thrice a day

Benefits: It will strengthen your knee and hamstring muscles.

Glute Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Lift your buttocks until your thighs and hips make a straight line
• Hold it for 5 seconds and come down slowly
• Do 3 sets of 8 reps twice a day

Benefits: It will lengthen the hamstring muscle without causing overextension.… Read More

12 Food & Lifestyle Habits That Can Help Reduce Belly Fat

There is little need to punish your body for reducing belly fat when you have the option of melting your tummy by changing your diet. You need to cut calories and increase proteins and vitamins. Also, you need to drink plenty of water to stay hydrated.

12 Ways To Reduce Belly Fat Without Exercises

Cut The Sugar

A bottle of packaged fruit juice contains more sugar than the fruit itself. If you drink bottled fruit juices, you take more sugar than needed. The packaged drink make tall claims regarding their sugar content but they always contain more sugar, flavor, and color. If you have a sweet tooth and you love eating cakes, pastries, dark chocolates, and sweets, you should buy less sweetened dairy and bakery products.

Take More Vitamin C

Vitamin C is good for your health. It reduces oxidative stress, aids in digestion, and maintains blood pressure. For vitamin C, you can take any citrus fruit like orange, lemon, and lime. It is also found in bell pepper, broccoli, grapefruit, and kiwis. These fruits also contain calcium, minerals, potassium, magnesium, and zinc. It is a good idea to take fruit daily to increase your intake of vitamin C and other necessary nutrients.

Stay Hydrated

Drink at least 8 liters of water every day. It will keep you hydrated, … Read More

10 Ways To Get Bigger And Fuller Butts At Home

Now you can easily build round, firm, and bigger butts at home. With a proper mix of diet and exercise, you can enhance the visual appearance of your butts. Continue the blog if you want to know convenient ways of improving butts.

10 Butt Building Exercises

Squats

• Stand straight with your feet shoulder-width apart and hands extended before your chest
• Push your hips out and come in a half-sitting position
• Bring your hands closer to your chest
• Your back and neck should be in a line and your knees shouldn’t shoot your toes
• Hold this pose for 10 seconds
• Repeat if 15 times

Barbell Squat

• Stand straight with your feet shoulder-width apart and a barbell on your shoulders
• Assume the sitting position just like you did in the squat and hold it for 10 seconds
• Do it 12 times

Plie Squat

• Stand straight with your feet more than shoulder-width apart
• Raise your hands and join your palms
• Push your hips outside and assume a squat position
• Make sure your knees don’t shoot your toes
• Hold the pose for 10 seconds and do it 10 times

Weighted Lunges

• Stand straight with your feet shoulder-width apart
• Take a step with your right leg and bend … Read More

10 Exercises To Cure Scoliosis Spinal Curve

Some people have their spine curved towards a side. It is called scoliosis. It isn’t a disease by a condition caused due to cerebral palsy, spinal trauma, neuromuscular problems, or incorrect gravity response. It can affect but women are eight times more vulnerable to this condition.

What Is The Treatment Of Scoliosis?

Scoliosis can be treated with bracing exercises that can reverse the curve back to normal. Exercises could take some time in giving results but it is the most reliable way to cure scoliosis.

Here’re The 10 Best Scoliosis Exercises

Scoliosis Pilates

Targets: Lower Back, Lats, Glutes, Hamstrings

How To:

• Lie down on your back with your knees flexed and feet flat on the floor
• Grab a small gym ball between your knees to start
• Lift your hips to raise your mid-body and hold it for 3 seconds
• Come down and repeat it 10 times

Scoliosis Yoga – Cat Pose

Targets: Upper/Lower Back, Glutes

How To:

• Come down on all your fours
• Push your lower back down and try to look at the ceiling
• Draw the belly in to form a hunchback and look at your navel
• Relax and repeat it 20 times

Scoliosis Breathing Exercise

Targets: Upper/Lower Back

How To:

• Lie down on your back with your fingertips … Read More

9 Yoga Asanas That Boost Flexibility And Immunity

If you need to bend your knees while touching your feet, you are losing your flexibility and immunity. You lead a sedentary life that is making you immobile. It is better you start some activities that can help retain your flexibility while you are busy with your desk job.

Here’re 9 yoga asanas that can be helpful in building your flexibility and immunity in the long run

Tadasana (Mountain Pose)

• Stand straight with your feet hip-width apart and body balanced on your feet
• Raise your arms above your head with your fingers interlocked and palms facing upwards
• Straighten your posture by raising your shoulders towards your ears and opening your chest
• Look straight and hold the pose for 10 seconds
• Come back to normal position and relax

Benefits: Tadasana corrects posture by working on all muscles and joints. It aligns the skeletal, regulates the digestive system, boosts the respiratory mechanism, and improves the nervous system.

Utkatasana (Chair Pose)

• Stand straight with your feet shoulder-width apart, hands extended with palms facing downwards
• Bend your knees and pull your pelvis slightly down like you are sitting on a chair
• Raise your hands above your head and stretch your spine towards the ceiling
• Hold the pose for 10 seconds and then relax

Benefits: … Read More

10 Home-Based Exercises Best For Your Heart Health

Exercising is the best way to keep your heart healthy and pump fresh oxygenated blood into your body. The American Heart Association (AHA) also suggests regular exercise and healthy eating habits keep your heart young forever.

Advantages Of Exercises For Heart Health

• Increases good cholesterol (HDL) and reduces bad cholesterol (LDL)
• Boosts vascular wall function and the ability to pump blood
• Helps control diabetes and blood pressure
• Reduces the risk of heart strokes
• Improves the quality of life of people with heart conditions

Now you know the benefits of exercising for heart health, you should also know about the exercises that are good for your heart.

Aerobic Exercises

Aerobics or cardio is good for improving blood circulation and overall strength and fitness. The AHA also recommends at least 30 minutes of cardio five days a week for a healthy heart.

Here’re the five best aerobics exercises

Walking

The American Heart Association (AHA) recommends moderate to brisk walking for everyone. For walking, you can find a purpose like needing some fresh air and thinking of an idea. Or you can keep a pet who you can take on a walk. Or you can walk with friends and enjoy socializing while exercising.

Cycling

Biking is great low-impact cardio for your heart. Research has proved that … Read More

7 Yoga Poses To Cure Allergic Rhinitis Naturally

Allergic rhinitis is a common problem in urban areas due to vehicular pollution and dirt and grime. Fine pollen grains travel with air causing allergies resulting in itchy eyes and running nose. You will sneeze, cough, and feel tired. You will develop a sore throat and have difficulty speaking and swallowing. But the disease can be cured with over-the-counter medicines.

What Is The Right Treatment For Allergic Rhinitis?

You can take prescription medicines or practice yoga. There are seven asanas in yoga that can drive stress away from your body and mind. Also, you can practice yoga at home. It is better to do yoga as it is the safest way of treating allergies.

Doing yoga asanas regularly will keep your body and mind free from allergens. It is the best way to stay healthy and enjoy your urban life. You need little time to practice yoga asana but the benefits of yoga will be long-term.

Pavanamuktasana (Wind- Relieving Pose)

How To:

• Lie down on your back with your knees flexed and joined
• Raise your legs with keens still bent and joined off the floor
• Brings the knees towards your chest without opening them
• Grasp your legs right below the knees to push them further
• Now lift your head and push it towards your … Read More

14 Weight Loss Exercises For Yoga Practitioners

If you are looking for a time-tested and proven weight loss therapy then look no further than yoga. It has been practiced for centuries and it works for all the body. Whether you want to trim your tummy or reshape your thighs, yoga has asanas for all body parts.

Yoga For Facial Fat

Simhasana

It is good exercise for toning facial muscles. Also, it is a great stress buster. It involves sitting in a lion pose and drawing your tongue out and producing a loud noise ‘haa’. The force generated in the process stretches the facial muscles, thorax, and spine.

Precautions: It has no potential risks for anyone. Also, you can do this asana while sitting on a chair, if you have trouble sitting on your knees.

Jalandhara Bandha

This seated pose is good for stretching and toning the muscles around the neck region. It involves pressing of chin against the chest which works on the chin muscles as well. Also, it involves retention of breath that detoxifies the lungs and improves respiration.

Precautions: Retain your breath, if you have hypertension or heart ailment. But you should avoid this asana if you have breathing issues.

Yoga For Arms

Adho Mukha Svanasana

It is an excellent pose to tone and strengthen your arms and biceps. It is also called … Read More

Sprained Ankle

10 Exercises To Rehabilitate A Sprained Ankle: Sports chiropractor Brett Edmunds advises treating a sprained ankle with ice and wrapping it with a crepe bandage to reduce the swelling and pain. And once the pain subsides, you should do some strengthening exercises that can help rehabilitate the joint by stretching the muscles and ligaments surrounding the injured joint.

The chiropractor recommends RICE (Rest, Ice, Compress, and Elevate) treatment for a sprained ankle. Also, the professional strongly advises consulting a doctor before starting any exercise. Once your doctor allows you to exercise, you can choose any of the below-mentioned exercises to rehabilitate your injured foot.

Start the following exercises for minor ankle injuries only after three days….

Ankle Warm-Up ABCs

Warm up your sprained ankle by tracing letters A, B, and C with the injured joint. A warm-up exercise for 3-5 minutes will prepare your ankle for the therapy.

How To:

• Sit on a chair
• Life the affected ankle off the floor
• Trace letters A, B, and C with your foot
• Do it in a slow motion

Now you are ready for strengthening exercises

Therapy Band Ankle Flexion

How To:

• Sit down on your hips with your legs extended
• Place a foam roller or … Read More

Emily Ratajkowski

Emily Ratajkowski stunned the audience with her chiseled figure at the Netflix Golden Globes After Party (2017). She appeared in a gold-stain thigh-high slit dress but the people were more interested in knowing about her secret of a beautiful figure even after achieving motherhood.

She stands 5 feet 7 inches tall and weighs 54 kg which is an ideal weight according to her height. Her hair is brown and her skin color is olive. Also, she is blessed with a pair of dark brown eyes that make her look innocent. She is so beautiful that every celebrity magazine wants to interview her.

Her beauty secret lies in her Instagram account where Emily Ratajkowski has shared details of her diet and exercise routine.

Emily Ratajkowski’s Diet

Breakfast (Coffee And Carbs):

Emily takes kouign-amann with black coffee for breakfast and she goes to Blacktop Coffee to get her pastry every day reported Harper’s Bazaar. But kouign-amann isn’t a regular pastry. According to New York Times, it is “the fattest pastry in Europe”. Sometimes she also tries coffee with toast or granola with yogurt for breakfast.

Lunch (Salad Or Sandwich):

Emily is a carnivore and she revealed her food choice to Elle. She said she liked to eat meat. But she always … Read More

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