Fitness

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 pairs the meat with green. She prefers taking salads and sandwiches for lunch. But you will never see her eating plain salad. She balances her diet to get the energy … Read More

Thigh Muscles Exercises

15 Exercises To Tone Your Inner Thigh Muscles For Smooth Hip Movement

You need robust inner thigh muscles for doing simple tasks like standing, walking, running, and climbing stairs. But a poor diet and a sedentary lifestyle could lead to fat accumulation on the inner thigh that could make it difficult for you to do those simple tasks and even maintain a good posture.

Here’re 10 Ways To Strengthen Your Inner Thigh Muscles

Jumping Jacks

Target: Adductors, Lats, Glutes, Deltoids, Quads, Hamstrings

How To:

• Stand straight with your feet shoulder-width apart and hands by your side
• Jump and open your feet wider than your shoulder width and move your hands above your head
• Again jump back to the original position with your hands by your sides
• Do 3 sets of 20 reps

Side Lunges

Target: Adductors, Hip Flexors, Glutes, Quads, Hamstrings

How To:

• Stand straight with your feet wider than your shoulder-width
• Bend your right knee and shift your body to the right while keeping your back straight
• Pause for a moment and repeat it on the left side
• Do 2 sets of 10 reps

Curtsey Lunge

Target: Adductors, Quads, Glutes, Hamstrings, Hip Flexors

How To:

• Stand straight with your feet shoulder-width apart and hands on your waist
• Lift your right leg and place it diagonally behind your left leg
• Bend your knees and lower your body
• … Read More

How To Get A Toned And Sculpted Butt In 20 Minutes?

Toned butts are an asset as they strengthen the glute muscles that help in walking, standing, sitting, running, balancing, and doing chores with much ease and convenience. And it is easier to get a firm and round butt with the following exercises.

Do These Exercises For 20 Minutes Daily

Standing Alternate Cross Kicks

Target: Glutes, Adductors

How To:

• Stand straight with your hands by your sides and feet hip-width apart
• Raise your hands vertically up to your shoulder level to start
• Lift your right leg and try kicking your left hand with it
• Make sure you don’t lower your left hand or bend your back while kicking
• Repeat it with the left leg
• It completes one set
• Do 3 sets of 15 reps

Weighted Walking Lunges

Target: Glutes, Lower Abs, Quadriceps, Hamstrings

How To:

• Stand straight with your feet shoulder-width apart and hands by your side
• Grab a 10-pound dumbbell in each hand, roll your shoulders back, push your chest up, and look straight to start
• Take a step with your right leg and flex your knees to bring your body down while keeping your back straight
• Get up and move forward with your left leg
• Now repeat it with the left leg forward, bending down, and moving forward with the right leg
• It completes a set
• Do 2 sets of 15 reps
• Walk in a straight line or circle

Side Lying Leg

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 … Read More

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

Wall Slide

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 … Read More

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

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 … Read More

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

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 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

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 … Read More

12 Stretch Exercises To Strengthen Your Groin Muscles

If you are looking for stretching 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

Lying Groin Stretching Exercises

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

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

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 … Read More

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 basic yoga poses 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 basic yoga poses for ovarian cysts that could provide fast relief from the problem

Butterfly Yoga Poses

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… Read More

10 Breathing Exercises And Their Advantages

Benefits of breathing exercise 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 exercise & their benefits that can help strengthen the breathing capacity of your lungs

Abdominal Breathing Exercise

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

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 … Read More

Fitness

Pregnancy Exercises For Normal Delivery

1st Trimester pregnancy exercises for normal delivery

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

Balanced Diet

Stretching Exercise To Increase Height

Here’re Are A Dozen Benefits Of Stationary Bike

Aids Weight Loss

Boosts Heart Health

Stationary Bike Benefits – Improves Strength

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

Lying Groin Stretching Exercises

Adductor Squeeze

Side Lying Groin Stretch

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

Butterfly Yoga Poses

Here’re 10 breathing exercise & their benefits that can help strengthen the breathing capacity of your lungs

Abdominal Breathing Exercise

Rib Stretch

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