4 Kegel Exercise Positions And How Are They Beneficial

Kegel Exercise Positions

Ever since you heard about the Kegel exercise for female and its benefits, you’ve been doing them every day. But the thing is, you haven’t noticed a difference. Does it mean you’re doing them incorrectly? Keep reading, if you want to know what’s going on, exactly.

Kegel Exercise

Kegel exercise positions help to strengthen pelvic floor muscles and if you don’t know where and who these muscles are then you should first identify your pelvic muscles.

  1. Try to stop your pee while urinating only to learn how it feels as it could lead to urinary tract infections.
  2. Delay your fart or passing gas when you need to. Your pelvic floor muscles will be stretched and contracted to shut the outlet for the gas to release.
  3. Place a finger into your vagina and squeeze it with the muscles around the vagina. You should feel the pressure on your finger.

The muscles you move during these activities are the pelvic floor muscles you strengthen with Kegel exercise positions. Beginners should start only after finding their pelvic floor muscles. It will help them notice the muscles and notice the difference over time.

How Kegel can impact your quality of life?

With women Kegel exercise routine, you’ll never face issues such as:

  • Leaking pee
  • Urge to pee frequently
  • Leaking poop
  • Pelvic organs sagging or bulging into your vagina

Also, these exercises help improve sexual health by improving orgasm. A strong pelvis can provide multiple orgasms.

If you’ve any of the following conditions, you should do Kegels:

  • Pregnancy
  • Childbirth, especially a C-section
  • Obesity with a BMI greater than 30
  • Surgery in the pelvic area
  • Chronic constipation
  • Weightlifting
  • Aging

Sitting Fast-Twitch Exercise

Sitting Fast-Twitch Exercise

Pelvis muscles are divided into fast-twitch and slow-twitch according to their function. Fast-twitch muscles are muscles that react to emergency conditions like pee leaks quickly. For example, if you have … Read More

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

Unlocking The Beauty Secrets: Salma Hayek’s Top 10 Fitness Tips

Salma Hayek

Salma Hayek, the renowned Mexican-American actress, producer, and businesswoman, is not only known for her exceptional acting skills but also for her age-defying beauty and remarkable fitness. Over the years, she has continued to inspire fans worldwide with her toned physique and radiant glow. Many often wonder about the Salma Hayek fitness and exercise routines, workout tips, and her overall fitness regimen that helps her maintain such a stunning appearance.

ARCHIV – Die Hollywood-Schauspielerin Salma Hayek, aufgenommen am 15.02.2012 während einer Pressekonferenz der 62. Internationalen Filmfestspiele Berlin im Grand Hyatt Hotel in Berlin. Die 45-jährige Mexikanerin hatte zu Beginn ihrer Karriere in den USA mit starken Hautproblemen zu kämpfen. «Ich hatte Akne. Es war so schlimm, dass ich echt Depressionen bekam», sagte sie dem US-Magazin «Lucky». Foto: Joerg Carstensen (zu dpa 0146 vom 03.04.2012) +++(c) dpa – Bildfunk+++

Salma Hayek’s journey in the world of entertainment is truly extraordinary. She has illuminated our screens with her captivating performances in a myriad of films and television series, leaving an enduring impression. One of her most memorable roles was bringing to life the legendary Mexican artist Frida Kahlo in the movie “Frida,” a portrayal that received widespread acclaim and even earned her a well-deserved Academy Award nomination for Best Actress. Yet, her talents extend far beyond this iconic role; she has fearlessly delved into various genres, showcasing her remarkable acting skills in movies like “Desperado,” “From Dusk Till Dawn,” and the beloved animated classic “Puss in Boots.”

A positive mindset is at the core of Salma Hayek fitness philosophy. She believes in self-love and self-acceptance, which enhances her well-being and radiates through her beauty. Salma practices mindful eating by avoiding processed foods and excessive sugar. She Savors each bite of her meals, which helps prevent overindulgence. When you are maintaining your rest and sleep are crucial for recovery and rejuvenation. Salma ensures she gets enough quality sleep … Read More

Empowering Minds: Understanding Dementia And Nurturing Cognitive Health

Best Dementia Workout

Dementia is a very rare neurological condition .It majorly affects cognitive functions, memory, and day to day activities. While there is no cure of dementia by a particular medicine , research suggests that regular exercise can help in improving the wellbeing of individuals who are affected from dementia and quality of life for individuals living with dementia exercise. Regular and proper Exercise can help in regulating cognitive function, reducing behavioural symptoms, enhancing mood, and maintaining physical function.

Dementia Exercise

Dementia Walking Exercise

Dementia Walking Exercise

Walking is a simple and dementia exercise activity that provides numerous benefits for individuals with dementia. It improves cardiovascular health, strengthens muscles, and enhances balance and coordination. Taking regular walks in a safe and familiar environment can also provide a sense of independence and prevent mood swinging.

Tai Chi Dementia Exercise

Tai Chi is a quite gentle and slow-moving exercise that combines flowing movements with deep breathing which can be collectively called as meditation. It has been very beneficial in improving balance, reducing falls, and in promoting relaxation and widely helps in stress reduction, which can be beneficial for individuals with dementia.



Dancing is not only enjoyable but also an effective way to engage both the body and the mind. It can improve balance, coordination, and cardiovascular health. Dancing to familiar music can also evoke positive memories and emotions.as it includes whole body movement , it helps in reducing stress as well as in pumping up the individual’s mood.

Water Aerobics Dementia Exercise

Water aerobics is an interesting and joyful dementia aerobic exercise that takes place in a swimming pool. The buoyancy of water ,that is majorly a pressure, helps in reducing stress on joints, making it a safe and interesting option for individuals with arthritis or mobility issues. Water aerobics … Read More

Savor The Sweetness: Mouthwatering Mango Recipes To Delight Your Taste Buds

Easy Mango Recipes

Mango is the prominent fruit of not only India but also for the pan world .it is mainly the national fruit of three neighbouring country like India phillipens and pakistan. It is the national tree of Bangladesh. You will get shocked by knowing that the mango recipes got its name by the British during their trading with south Indians in the 15th-16 century.

You will be amazed if I tell you that mango itself is the powerhouse of the vitamin. It contains even more than 20 vitamins and minerals. According to research one cup of mango juice contains approximately 50-60 gm of vitamin C which is more than enough for an adult.

Mango Recipes

In spite of its nutritional importance, it has also the religious as well as ritual imprtance.it is considered to be the sacred tree by the Buddhist monks and their culture. Here are the top ten mango recipes that one should know for sure.

Aam Panna

Aam Panna

It is the best refreshing juice that will surely soothe your soul from the scorching heat .It is made from raw mango which will give you an enormous boost in energy. In scorching heat, you have to take care of yourself a little bit extra to save yourself from the heat stroke and keep you fresh all day.

Mango Salsa Recipes

It would be a mind-blowing idea mango recipes dinner to have mango recipes for dinner because it has an abundance of protein and vitamins so it helps you to maintain your healthy balanced diet. You can easily make this mango salsa by easily peeling the mango and in vegetables you can add red bell pepper, green onion and jalapeno. After that mixed the entire ingredient and left all the ingredients for a half an … Read More

Tackling Belly Bulge

belly fat exercise

Are you tired of the proverbial beer belly 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: beer belly exercises.

Yes, you heard it right. Fitness enthusiasts and beer lovers are tapping into a unique approach to shedding those extra pounds accumulated from indulging in their favorite 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.

Beer Belly Exercises

Gone are the days of feeling guilty about enjoying a cold with friends. With beer belly 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 beer belly exercises is simple yet ingenious. It involves incorporating beer-related elements into your beer belly workout 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 beer belly exercises go beyond the physical. They inject a sense of enjoyment and humor 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?

Furthermore, these exercises foster a sense of camaraderie among enthusiasts. Picture a group of individuals with pints in hand, laughing and encouraging each other as they embark on their fitness journey. It’s a social experience that breaks down barriers and creates lasting connections.

Of course, it’s important to note that a balanced diet and an overall active lifestyle should complement beer belly exercises. It’s not a magical … Read More

The Art Of Vinyasa Yoga: Uniting Breath, Movement, And Mind

Vinyasa Yoga Poses

In today’s fast-paced world, finding inner peace and balance has become essential for maintaining physical and mental well-being. Vinyasa yoga, a dynamic style of yoga, offers a path to achieve this harmony. Originating from ancient yogic traditions, Vinyasa yoga has evolved into a widespread practice that combines synchronized breath with graceful movements. This time yoga is one of good option to take care of your health according to your convenience means; you can easily practice at your home when you are free.

Vinyasa Yoga Benefits

Vinyasa yoga roots in the ancient practices of Ashtanga yoga. While Ashtanga follows a set sequence of postures, Vinyasa brings a creative and spontaneous element into the course. “Vinyasa” translates to “to place especially,” emphasizing the thoughtful sequencing of poses seamlessly flowing from one to another. This style is often linked to the teachings of Sri Tirumalai Krishnamacharya and his student, Sri K. Pattabhi Jois, who popularized Ashtanga yoga in the 20th century.

Inner and Outer Peace

Yoga means you are working for your inner and outer peace; it means you work for mental stability and body detoxification that improve your lifestyle rapidly.

Vinyasa or flow yoga is among the most popular forms of yoga today, yet it may seem intimidating to newcomers to the fitness scene. You can achieve your daily health goal through the yoga. You enjoy your journey with daily motivation and with new spark of energy with the help of yoga you can cure many serious problems related to your health.

The Vinyasa style is characterized by a continuous flow of poses, similar to a dance or tai chi. The postures and transitions are linked together with the breath, so often each pose immediately flows to the next. This fast-paced style of yoga differs from more traditional styles of yoga, which focus on holding each pose in a steady, … Read More

15 Vitamin-C-Rich Fruits

At Home Scurvy Treatment

At the base of scurvy is a deficiency of vitamin C. So, it can’t be called a disease but a nutritional deficiency. If your body isn’t getting enough ascorbic acid or vitamin C, it will respond in many ways like lethargic feeling, gum swelling and bleeding, and high fever accompanied by black spots on the body also there is scurvy treatment at home.

Scurvy Treatment Foods

Reasons for scurvy

  • A poor diet lacking citrus fruits and green leafy vegetables is the prime reason for scurvy. It is for this reason that scurvy is common in children of poor families and underdeveloped countries.
  • Following a restrictive diet due to food allergies or for any other reason like weight loss could lead to vitamin deficiency.
  • Abnormal eating disorders and other mental issues could cause a deficiency of vitamin C.
  • Smoking and alcohol abuse are also reasons for scurvy.
  • People suffering from Crohn’s disease and ulcerative colitis could have scurvy.

If you haven’t taken enough vitamin C at least for three months, you are likely to be a patient of scurvy. In the first stage, you will feel lethargic and have pain in your leg muscles. It is time to seek medical advice so the problem of scurvy doesn’t aggravate.

Your doctor will prescribe vitamin C supplements and other medicines needed to treat scurvy. Also, you can try some home remedies like changing your lifestyle and food habits.

Note: If the reason for your scurvy is medical, you need to cure the medical condition to cure the problem.

Scurvy Treatment At Home



One large orange contains up to 97.9mg of vitamin C and for this reason, this citrus fruit is considered the best source of vitamin C. Also, you can add this fruit to your diet in the form of juice or take orange slices in the salad. But keep it fresh always.

Lemon and Lime

Lemon And Lime For Scurvy Treatment

The vitamin C content in these citrus fruits is … Read More

10 Best Fruits For Diabetics

Fruits For Diabetics

Adding a little fructose can make your journey to control your blood sugar a little more comfortable. As a diabetic, you shouldn’t abstain from fruits just because they have carbs. Yes, carbohydrates can spike your blood sugar level but you can choose fruits that are safe for diabetics. There are many fruits that diabetics can eat.

Advantages of fruits for diabetics

Advantages Of Fruits For Diabetics

Improve your heart health

Being a diabetic brings your heart to the high-risk zone. But you can lower the risk of developing a heart ailment by adding fruits to your diet. Fruits have phytochemicals that are helpful compounds found in plant food. With fruits, you get a healthy bout of phytochemicals that will keep your heart healthy. Also, these phytonutrients will keep you safe from strokes and cancers.


Fiber is good for your health. It can slow down digestion and help prevent blood sugar spikes in the long run. You only need to find fruits rich in fiber and add them to your diet. Fiber can help manage diabetes in the long run and eating fiber-rich fruits is the best way to increase your fiber intake. Another advantage of fiber is it will keep your gut healthy.

Weight Control

Increasing your fiber intake will help in weight control in the long run. For example, if you are obese and struggling to lose weight to control your blood sugar level then you should increase your fiber intake. Fiber will keep you full all day so you don’t have hunger pangs and you don’t eat junk food.

Satisfy your sweet tooth

It is only with fruits that you can satisfy your sweet tooth without worrying about your blood sugar level. Whenever you feel hungry for sweets, you can munch on a piece of fruit and satisfy your sweet tooth. It is the safest way to taste sweet when you fear that anything … Read More

10 Home Remedies Of Uric Acid Treatment

Uric Acid Treatment

Before you know about uric acid treatment, you should understand the cause of uric acid accumulation in the body. Uric acid is discharged after the digestion of purine-rich foods.

If the acid discharge is excess to the amount your body can manage, it will get accumulated in the form of crystals in your joints and lead to a painful condition called gout. Joints with gouts have swelling and intense pain requiring painkiller medicines.

Uric Acid Treatment

Uric Acid Treatment

The gout treatment includes medicines that reduce uric acid production in the body and relieve pain and inflammation. But lifestyle and dietary changes play a crucial role in the management of gout. Your body discharges more uric acid because you eat more purine-rich food. Until you reduce the intake of purine-rich food, you won’t get any relief from the pain and suffering.

If you’ve high uric acid, the first thing you should do is to avoid following food and beverages that have high purine content.

  • Meat: Red meat, organ meat, wild game like deer
  • Fish: Tuna, sardines, herring, trout, haddock, anchovies, and mussels
  • Alcoholic beverages
  • High-fat foods: Dairy products and bacon
  • Sugary foods and beverages

You should limit the consumption of food with moderate amounts of purine

  • Other meat: Ham and beef
  • Poultry
  • Deli meats
  • Oyster, lobster, crab, and shrimp

If you are on medicines, you should check whether your regular medicines are increasing uric acid in your body. Following are the drugs that can affect the uric acid level

  • Diuretic drugs
  • Immune suppressants
  • Low dose aspirin

Your doctor can identify the medicines responsible for high levels of uric acid in your blood and replace them with safer drugs. It will reduce uric acid discharge and bring fast relief from pain and suffering.

Now note down the food items that can help in treatment of uric acid



Apples are a good source of malic acid, which … Read More