Dumbbell Concentration Curl - Bicep Exercise

• Siting on the bench grasp dumbbell between feet. Place back of upper arm to inner thigh. Raise elbow slightly by leaning into leg.


• Slowly raise dumbbell to front of shoulder.


• Lower dumbbell till the arm is fully extended.


• Repeat the exercise and continue with opposite arm.


• Do 3 or 4 sets with 12 repetitions on both arms.

Dumbbell Incline Curl - Bicep Exercise

• Sit back on a 45-60 degree incline bench.


• Position two dumbbells with palms facing in and arms hanging down straight,


• With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.


• Lower to original position. Repeat with opposite arm and continue to alternate between sides.


• Do 4 sets of this exercise with 12 repetitions on each arm.

Bicep Exercise - Dumbbell Hammer Curl

• Keeping your arms straight hold two dumbbells to sides with palms facing in.


• With elbows to the sides and without moving them, raise one dumbbell until thumb faces the shoulder and forearm is vertical.


• Bring the dumbbell down to original position and now repeat with alternative arm.


• This Exercise isolates your lower bicep and concentrates on it.


• Do 4 sets of this variation with 12 repetitions on each arm.

Barbell Bicep Curls Exercise

• Hold the bar with under hand grip and shoulder width.


• Lift the bar until forearms are in vertical position and then lower it down until arms are extended fully.


• Do not bend your back and do not move your elbow while you are doing this variation


• This exercise helps us to build the bicep and also works on your forearms.


• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Planning your Weight Loss Diet

Tips on planning your Weight Loss Diets

Excess weight and obese are the problems that people now a days are facing. They have also become conscious about this fact that they are fat and are trying hard to loose weight. The first thing people do for losing weight is dieting. So if you are eating to lose weight your goal is to lose maximum fat and preserve the muscle mass in the body.
A high saturated fats and high carbohydrate diet is the main reason for people in gaining excess weight. So it is not fat alone that makes you look bulky but there are also lot of other diets that you eat on a daily basis and you may have to stop eating in order to loose weight.

Best no B.S. Weight Loss Tips

1. Eat right foods rather than stop eating. Dieting does not mean not eating.
   


2. Best way to lose weight is to eat fewer calories and do Cardio exercises by which you will burn the excess fat and get leaner. The calorie consumption must be 10-12 times your body weight in pounds.
   


3. Eat sufficient amount of Proteins at least 1gm of protein per pound of Body weight. High protein diets improve body metabolism and burn fat.
   


4. Eat Protein at regular intervals, preferably 5-6 times a day to avoid slowing of metabolism and reduce hunger.
   


5. Increase fiber and reduce fat intake. Eating fiber at the start of every meal reduces the amount of food you eat. Alternatively eat 3-5 servings of fish every week.
   


6. Stop eating processed foods. Eating ice creams, fries and colas can push your Weight Loss efforts by 1 week minimum.
   


7. Cardio and Weight training exercises will take up a lot of water from your body. So drink lots of water.

The Macronutrient ratio to burn fat

Eat a diet which contains 40% proteins, 40% carbohydrates and 20% fats approximately. These are not the hard and fast rules so without breaking your head try to be as close as possible to the above mentioned diet percentages.

Do not avoid fat completely. Fats are also essential for health as they help vitamin absorption, and unsaturated fats help increase good cholesterol levels (HDL Cholesterol). Unsaturated fats found in avocados, nuts and olive oil contain calories are excellent for your health and heart. Avoid fats in cakes, sodas, ice creams and processed goods completely.

Keeping your Eyes Healthy

If you are a computer professional you would know how important it is to have healthy eyes. Given below are list of eatables that are good for your eyes.

Eat: Carrots, spinach, broccoli and eggs, which all have plenty of Vitamin A, which helps body cells regenerate. Broccoli also contains carotenoid pigments, which help prevent age related problems with cataracts. All dark green leafy vegetables are rich in Vitamin C and anti-cancer substances such as sulpharaphane and genistein. Lutein, a pigment found in corn, yellow peppers and banana, may help vision stay clearer for longer in life.

My top tip: Old teabags can be chilled and used on the eyes to reduce puffiness and swelling.

Nutritious Bonanza - Custurd Apple

Custurd Apple is a nutritious fruit that has been originated in the West Indies and now is available all around the world. It is called as sitaphal, ramphal in India. This fruit is rich in Vitamin C which makes it good for people having cold. The myth that people get cold if they eat Custard Apple is not true. Custard Apple has high levels of carbohydrates and proteins (23.5 gm and 1.6 gm per 100 gms). It also has traces of calcium, iron and phosphorus too. Custard Apple gives 104 calories of energy per 100 gm.

Custard Apple is easily digestible and is also given for gastric ailments. It is used in preparing various pharmaceuticals as it possesses insecticidal properties in it. Custard Apples tastes like papayas, vanilla and pineapples that makes them great for making jellies, juices, jams and of course custards.

Tricep Exercises - Weighted Bench Dip

• Place hands on the edge of a bench and feet on adjacent bench.


• Now place weight on your lap.


• Lower body until full stretch.


• Raise your body and repeat the movement.


• Do 4 sets of this variation.

Tricep Exercises - Dumbbell One Arm Tricep Extension

• With elbow positioned upward position the dumbbell behind your neck.


• Extend arm until it is straight.


• Return and repeat the same movement again. Continue with opposite arm.


• Do 4 sets for each arm. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Tricep Exercises - Cable Pushdowns

• Grasp cable attachment with overhand grip. Bend at the hip, elbow to the front.


• Push the cable down until your arms are fully extended and pull elbows toward body slightly.


• Return until forearm is close to upper arm and Repeat.


• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).

Barbell Lying - Triceps Extension Exercise

• Lie on bench with a narrow overhand grip on barbell. With arms extended, position barbell over forehead.


• By bending elbows lower the bar. As bar nears head move elbows slightly back just to allow bar to clear curvature of head.


• As bar clears head, get back to the original position by pushing the barbell till the arms are fully extended


• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).


• You can do this exercise on Incline and Decline bench as well.

To Stay Young - Eat Cabbages

Cabbage is one vegetable that grows in all parts of the world and almost all the year. We can have cabbage in both raw and cooked versions. They can be used in salads, curries, soups and casseroles.

Cabbages are good for diabetic patients and for those on diet for reducing weights as they give just 27 kcals per 100 gms and contain 98% moisture. They are also best known for Vitamin C content that help the body fight against aging and free radicals. The Vitamin C content in Cabbage is high at 124 mg. Cabbage is best to have as salads to retain the nutrients because all the nutrients and Vitamin C is destroyed in the process of cooking.
This vegetable has a calcium content of 39 mgs and phosphorus 44 mg per 100 gms. While selecting this vegetable, make sure the leaves do not have yellow spots and are not withered. Also cabbage should not be eaten too often since it can cause goiter by reducing the body's absorption of iodine.

Papayas are Nutritious

Papaya is a common man's fruit, and has high nutritive value. It is available throughout the year. Papayas are filled with a nutritional punch. They are rich in potassium, vitamin C, A and E. Papaya is also good source of fibre and eye-saving carotenoids.

The fruit in itself and also other parts of the papaya tree contain papain, that helps digest proteins. Vitamin C and vitamin A, which is found in papaya, are both needed for the proper function of a healthy immune system. Papaya is a healthy fruit that prevents illnesses such as recurrent ear infections, colds and flu. Papayas are also said to help prevent atherosclerosis, diabetic heart disease. It can be blended with milk or yoghurt to make a health drink.

3 BEST AB Exercises

The 3 best abdominal exercises for getting six pack abs:

1. Bicycle maneuver Click here for details
   


2. Captain's chair Click here for details
   


3. Ball Crunch Exercise Click here for details
   

Plank Exercise for Abs

The Plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Resting on the forearms lie with your face down and palms flat on the floor.


2. Resting on the elbows, push yourself off the floor by raising up onto toes.


3. Keep your body in a straight line from head to heels and your back flat.


4. Contract your abs to prevent your rear end from sticking up in the air and tilt your pelvis.


5. Be in this position for 20 to 60 seconds, lower down and repeat this for 3-5 reps.

Full Vertical Crunch Exercise for Abs

In Full verticul crunch exercise, you work the abs by involving the upper and lower body. To do it right:

1. Extend the legs up towards the ceiling by lying down on your back.


2. Contract your abs to lift the shoulder blades off the floor by placing hands behind your head and lightly cupping it.


3. Create a 'U' shape with the torso by pressng the heels towards the ceiling simultaneously while you are raising your shoulders.


4. Lower down and repeat this movement for 12-16 reps.

Shoulder Exercise - Dumbbell Shrugs for Trapezius

• Stand holding dumbbells to sides in your hands


• Raise your shoulders as high as possible.


• Lower and repeat the exercise for 12-15 reps.


• This exercise is for working the Trapezius.

Shoulder Exercise - Dumbbell Rear Lateral Raise

• Hold dumbbell in each hand. Bend your knees slightly and bend down through hips with back flat and parallel / 30° to the floor.


• Raise upper arms to sides until elbows are shoulder height. Maintain a fixed elbow position (10° to 30° angle) throughout exercise.


• Lower and repeat the exercise for 12-15 reps.


• This exercise isolates the Deltoid, Posterior/Rear Deltoid muscle.

Shoulder Exercise - Dumbbell Lateral Raise

• Hold dumbbells in front of thighs or on the side of thighs. Bend over at hips slightly with knees bent.


• With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.


• Lower and repeat the exercise for 12-15 reps.


• This exercise isolates the Side/Lateral Deltoid muscle and works completely on it.

Shoulder Exercises - Front dumbbell Raises

• Grasp dumbbells in both the hands. Raise the dumbbell with elbows in a 10° to 30° angle until upper arm is parallel to the floor. Continue with alternate arm.


• Repeat the exercise for 12-15 reps.


• This exercise isolates the Front Deltoid/Deltoid, Anterior muscle.

Dumbbell Shoulder Press Exercise

• Position dumbbells on either side of shoulders with elbows below wrists.


• Push dumbbells until arms are extended overhead. Lower and repeat the exercise for 12-15 reps.


• This Exercise works on Deltoid, Anterior or Front Deltoid.


• Sets and repetitions are same as above.

Barbell Shoulder Press

• Hold the barbell wider than shoulder width. Position bar as shown in the figure.


• Push the bar until arms are extended overhead. Return down to the initial position and repeat.


• This Exercise works on all the 3 deltoid muscles but concentration is more on rear and middle deltoids.


• Do 4 sets 2 sets with light weight(12 repetitions) and 2 sets with heavy weights(8 repetitions).


• If you are able to do more repetitions then increase the weights.

Reverse Crunch Exercise for Abs

Reverse crunches is for the lower abs but, the rectus abdominis (six pack) is one long muscle, so you will find the effect from upper to lower abs. To do this exercise correctly:

1. Lying on the floor, place your hands on the floor.


2. With feet together, Lift your knees off the floor and bring them towards the chest until they're bent to 90 degrees.


3. Curl the hips off the floor as if trying reach ceiling with your legs. Make sure you contract the abs before doing.


4. Lower down and repeat for 12-16 reps.


5. Since it is a very small movement, try to use your abs to lift your hips. Do not swing your legs while doing this exercise instead keep them still.

Long Arm Crunch Exercise for Abs

This variation of ab exercise emphasizes the upper part of the abs. To do it right:

1. Lying on the mat/ground, stretch your arms straight behind the head with hands clasped so that the arms are next to the ears.


2. Lift the shoulder blades off the floor. Make sure you contract your abs before lifting up.


3. Lower youself and repeat the exercise 12-16 reps.

Vertical Leg Crunches Exercise for Abs

The vertical leg crunches is another effective way for getting six pack abs and perfect obliques. To do it right:

1. Extend the legs straight up with knees crossed and lie face up on the fllor.


2. Contract the abs and lift the shoulder blades from the floor, and try to take your chest towards your feet.


3. Keep the legs in a fixed position and bring your belly button towards your spine at the top of the movement.


4. Lower down and repeat the exercise for 12-16 reps.

Captain's Chair exercise for Abs

The captain's chair is the second most effective move for the six pack ab muscles as well as the obliques and it can be found in most of the health clubs and gymnasiums. To do this exercise:

1. Stand on chair, grip handholds and stabilize your upper body.


2. Contract the abs, press your back against the pad, raise the legs and lift knees towards your chest.


3. Remember to breathe smoothly and make sure you keep your back straight without bending it.


4. Slowly get your legs down. Do 12-16 repetitions of this exercise.

Ball Crunch exercise for Abs

The ball crunch is an excellent exercise to strengthen your abs working the six pack. To do it right:

1. With the ball resting under your mid/lower back, lie with your face up.
   


2. Place your arms behind your head or cross them over your chest.
   


3. Contract your abs and lift your torso off the exercise ball.
   


4. Keeping the ball stable making sure that it is not rolling slowly curl up.
   


5. Now lower back down, repeat this exercise for 12-16 reps.
   

Bicycle Exercise for Abs

Bicycle exercise is the best exercise to target the 'six pack' and obliques (the waist). To do this exercise :

1. Place your fingers behind your head and Lie face up on the floor.


2. Bring your knees towards the chest and lift the shoulder blades off the ground without pulling on the neck.


3. Straighten your left leg to about a 45-degree angle from the ground and simultaneously turn the upper body to the right bringing the left elbow towards the right knee.


4. Repeat the same on the other sides, bringing the right elbow towards the left knee.


5. Continue these repetitions in a 'pedaling' motion for 12-16 reps.

Simple Keys to Long term Exercise Motivation

I've been working out at least 4 days a week since last 2 years. Lots of people ask me how to I keep myself motivated and exercise regularly. From my experiences while working out I would like to let you know how to stay consistently motivated, dedicated and regular to exercise. These tips range from the simple act of going regularly to the gym and also taking healthy diet. Simple things like getting dressed in gym clothes, making a commitment to walk or spending some time in the gym even though not working out at times keeps a person motivated and encourages one to work out.

At times regular exercise routine and similar variations can be extremely redundant and this would eventually bore the person. Even though joining a gym and working out is a good start, it won't exactly keep a person motivated for long. Soon people will start thinking about the enjoyable things they would rather be doing instead of going to gym and exercise.

There are 2 very simple keys to make your work out interesting they are music and variance. Motivation is usually driven by the desire to accomplish something. In order to create a desire for exercise, you have to stimulate your mind by enjoying your work out rather than doing to as a routine.This is what music and variance do to you and keep you motivated for long term exercise.

• Music - Music gets us going, and it sets us up on a positive course. Do not listen to similar kind of music every day it may again lead to demotivation and you may not enjoy the exercise. Listen to all types of music both fast beat and slow beat, they have the same stimulating effect on the mind. Music makes exercise fun and you will realize and accept this fact soon.
  


• Variance - All the activities no matter how difficult they are look wonderful in the beginning, and if we are doing the same variations it becomes monotonous and ultimately becomes a dreadfull and boring experience. Do a variety of different exercises. The gym has numerous exercise machines, free weights, and cardio equipment. Vary your equipement use machines for a week, free weights another week and keep rotating that way. Watch other people to learn and do not get disheartened or give up if the other people are really doing good and you do not match them in any aspect of exercising.
  

Another important point is always start off with very light weight or low speed settings when you are unfamiliar with an exercise. Once you are familiar with all the exercises, start increasing the weights. Do 3 or 4 sets of 3 or 4 exercises 3 or 4 times a week. Make sure you take good diet and sleep enough so that you are rejuvenated for exercising. Do not develop complex by looking at people who are having good physique which is a big demotivating factor. Instead, think positive and be content with what you are doing and who knows if you are regularly working out you will also have a physique that people will admire and talk about.

Being focused and Diet care after weight loss

Your Joy will have no bounds if you have lost 10 kilos by working out hard and following a strict diet, but getting back to normal diet by hogging on goodies to celebrate the new slimmer look would be self-defeating.If you want to retain this slim look and be fit for rest of the life, you have to remain focussed, consistent on your diet and exercise regularly. A good diet and exercise are compulsory for fitness and for having a shapely body or toned muscles.

The truth behind any weight loss programme is, the calories that go in have to be burned. So you can neither leave, nor change, your diet plan post weight-loss. Instead, adopt it as a healthy way of life. After some time you will realise that being fit makes you feel so good and confident that you would not like to go back to your unhealthy diet. Given below are some diet tips.

• Include all food groups in your diet to lose weight safely and effectively.
  


• Cut down the intake of junk food like ice creams, potato chips and cakes. Substitute these with healthy, low calorie food. It takes 20 days only for you to stop craving for high-fat, high sugar foods.
  


• Taking 4-6 meals a day at regular intervals will keep you constantly nourished and will increase your metabolism.
  


• Drink minimum 12-15 glasses of water daily. It cleanse your system. Water fills with the vital fluids you lose during exercise and also prevents dehydration.
  


• Choose 5-6 servings of green vegetables and grains products, especially whole grains in your food. Eat variety of fruits.
  


• Add whole lot of salads, sprouts and pulses to your diet.
  


• Choose chicken and fish in your non-vegetarian diet and have non-vegetarian 2-3 times in a week.
  


• Salt must be limited to less than tea spoon per day.
  


• Exercise regularly and get enough physical activity duirng and after the weight loss programme.
  

Remember, diet does not mean curbing your desires or stop eating. Instead, indulge yourself by choosing right diet and thinking smart. Enjoy your food at the same time learn to burn out the excess calories that you accumulate.

Utrasana - makes your spine more flexible

METHOD:
Keep the knees shoulder-width apart and the big toes about eight inches as you kneel. Only the knees and toes should touch the floor. Grasp the heels with hands and press them with your palms. Inhale and exhale a few times.Inhaling, raise your posterior off your heels and come up on your knees and toes. Pulling the shoulders back, push the hips forward. Exhaling, raise the chest and bend the trunk and head far back, curving the spine backwards. Keep the arms straight. Turn face towards the sky.

Complete the exhalation and take a few deep breaths. Invert the feet and place the toes and the upper part of the feet flat on the floor. Slide your hands down and grasp each ankle with the corresponding hand. Bend backwards further on the arms and make a curvature of the body by arching the spine and neck. Maintain this posture, breathing deeply and rhythmically, until a strain is felt. Inhaling, release the hands and return slowly to the upright kneeling position. Slowly, return to the sitting position between the heels.

BENEFITS:
The alternate flexion and extension of the spine in this asana makes it more flexible. It tones the muscles and nerves attached to the spine besides the muscles and nerves attached to the spine besides the muscles of the thighs, neck and face. It expands the lungs to their maximum capacity.

Turmeric - Cures Ailments

Turmeirc is a spice widely used in Indian cuisine. It has been used by traditional medicine systems like Ayurveda and Unani for healing and also for cosmetic preparations. Some of the ailments that can be cured/controlled by Turmeric are given below.

Blood purifier and antiseptic: Turmeric is loaded with antioxidants and its regular intake strengthens the immune system and prevents jaundice, cancers, tumors, Alzheimer's disease etc. The juice of the raw root or the powder of the dried root mixed and taken with milk or water is very effective in curing intestinal problems.

Anemia: Have a teaspoon of raw turmeric juice rich in iron with a bit of honey to cure anemia.

Asthma: A teaspoon of turmeric powder with a glass of warm milk helps in fighting bronchial asthma and cough.

Sprains and Wounds: Apply a medicinal paste of turmeric (turmeric powder mixed with sweet lime juice and salt) on sprain swellings. Turmeric powder should be sprinkled on wounds or ulcers for speedy healing.

Cuts and Burns: Turmeric can be immediately applied on cuts, bleeding or burns. It is an antiseptic and stops the bleeding immediately and heals the cut or burn.

Brinjal - Nutritious Diet

Brinjal, the glossy purple vegatable that is native of India is loved by mnay and at the same time hated by some. It has been around since 60 BC and is also called egg-plant and aubergine. Brinjal is fairly good source of potassium, iron, certain proteins, and vitamins like B6, C and niacin. One of the main benfits of brinjal is its high -fibre content. Low in calories and fat, it contains only 24 kcal and 5.7 gm of carbohydrate per 100 gm. But brinjal is good as long as it is not fried.

The purple pigment of this vegetable also contains anti-oxidants which are the natural immunity boosters of our body and help fighting diseases and age. Brinjal also protects arteries from chronic damage. along with ginger and garlic, it helps in relieving flatulance. A high moisture content in this vegetable helps people weight-loss diet. With minimal oil, it is low cal, low fat and nutritious, useful for diabetic, obese and heart patients.

So all those people who want loose weight or control their weight must include brinjal in their diet from now. Dieting is all about taking quality food rather not eating any food at all for controlling the weight.

Protein intake for Veggies

It's known that the chief source of protein lies in the non-vegetarian items like meat, fish and eggs. But abstain even from egg, garlic and onion? How should they ensure that there'sno protein deficiency and that they are eating a balanced diet.

It is intelligent consumption of beneficial food rather than simply avoiding harmful food or go on dieting to ensure good health. So vegetarians should be encouraged to eat dark green leafy vegetables, whole grains, fruits and seeds, nuts and soya beans. Carefully planned vegetarian diet is in no way deficient in nutrients.

When pulses/dals/legumes are combined with whole grains/cereals (rice, wheat, corn) they are like complete proteins.

Diet to Lose weight Fast

First thing in the morning:
Prepare your two cleansing drinks, the Master Cleanse and the Liver Flush (which, together, will help rid your liver and kidneys of built up toxins). Mix each in a blender for 20 to 40 seconds, and strain if desired.

The Master Cleanse:
Juice of 1 lemon;
32 ounces of spring water;
1 1/2 teaspoon maple syrup or honey;
1 pinch ground clove or 1/2 teaspoon of whole clove

The Liver Flush:
1/2 of a peeled lemon;
2 peeled oranges;
1 oz. olive oil;
3 sprigs parsley;
1 pinch ginger, black pepper, cayenne and ground clove

Once both drinks are prepared:
1) Drink the entire Liver Flush
2) Then drink 8 ounces of Master Cleansers
3) Take 1,000 milligrams of vitamin C
4) Take 100 milligrams of Magnesium
(Sip the remaining Master Cleanser throughout the day)

Mid-morning snack:
Nosh on 5 to 10 raw almonds and half of an apple or pear.

Thirty minutes before lunch:
Drink 8 ounces of fresh juice -- 80 percent vegetable juice, 20 percent fruit juice. Take another 1,000 milligrams of vitamin C and 100 milligrams of Magnesium.

Lunch:
Have a big vegetable salad, with dark greens, and four ounces of fish or chicken. For a quick, healthy dressing, mix lemon juice and olive oil.

Afternoon snack:
Eat another 5 to 10 raw almonds and half of an apple or pear. (Or skip the fruit in favor of 1 cup sliced carrots, cucumbers or celery.)

Thirty Minutes Before Dinner:
Drink eight more ounces of juice (keep the ratio 80 percent veggie to 20 percent fruit). Take one more round of supplements: 1,000 milligrams vitamin C and 100 milligrams of magnesium.

Dinner:
Eat another big vegetable salad with dark greens. (No red peppers or tomatoes!) If you're still hungry, have more juice and 5 to 10 more almonds.

Well I know it is very difficult to follow this diet but if we follow at least half of what is mentioned above. I reckon would definately make a difference.

Exercises to tone your Lower Abs

Flabby lower abs are a nagging problem for most of us and to get rid of it one must exercise. Nothing else helps, not even a starvation diet. There are a few basic steps one must do everyday. Remember, if you lift the leg too high or way far behind, the strain will be transferred onto the middle abs. Extend the leg too far out and you will risk injuring your back. Hence, do it with care.

1. Reverse sit-ups Lie on the floor, with palms under your lower back to avoid the arch. Lift the legs and bend the knee till your legs are at a right angle. From this point move your knees towards your chest maintaining the same right angle, till your waist lifts off the floor. (Not more than 4-6 inches). Hold for a count and return to starting position. Do 3 sets of 25 reps each. Hold a medicine ball between the knees for more strain.

2. Alternate leg raisers Extend your legs till the knees are almost locked out, with toes pointing forward. Lift one leg till it is almost vertical holding the other leg a little above the floor always for a good stretch in the lower abs. Alternate the same movement with the other leg. Do 3 sets of 30 reps each.

3. Scissors Here the starting position is the same as in the above exercise. The only difference is that instead of moving the legs in a vertical position, here we do a criss-cross with the legs alternating the left over the right and vice versa.

Do 3 sets of 30 reps each. One can use ankle weights or an inclined abdomen bench for more strain. Always exhale from the mouth while lifting the leg for a better flex and best results.

Note: People suffering from a lower back problem must consult a doctor before doing these exercises.

Simple Ways to own a Six-Pack Abdomen

Simple measures to be taken to control belly.

Good Cuppa
Dandelion tea a few times in a day is good to have a flat stomach. Dandelion's bitter compounds reduce water retention and spruce up digestion. It also acts as mild laxative, helping you to clean your system effectively.

Ball Game
We dont have to play any games :). Sitting on an exercise ball is one of the easiest ways to tone your abs. You could do this at your desk while working or while watching TV at home. Do this for a fortnight and you will definately find the difference. You could also do some crunches on the ball but make sure that you balance yourself well before you start off. If you are not comfortable with the crunches on the ball, you can always do it on the floor. Remember crunches is really effective exercise for those who are having beer belly.

Take The Stairs
Next time you head towards the lift, turn back think of your belly and take good old stairs. Climbing makes your stomach muscles work harder. The result, a flat tummmy that makes you look leaner. Running and Skipping are also a very good exercises. They not only work on your stomach but also improve your stamina.

Yoga to the Rescue
Experts recommend yoga is great way to cut flab around the tummy. Also yoga gives you a good posture.

Workout Schedule for Women

For Beginners only

Day 1-3

1. Walk for about 20 mins depending upon the fitness.


2. Abs - Lower, Upper & Obliques.


3. Lower Back.

Day 4 - 5

1. Chest, Back & Legs


2. Walk for about 20 mins.

Daily finish the workout with static Stretches. After this follow the daily routine mentioned below.

Daily Routine:

Day 1 (Upper Body)


1. Chest - Flat Flys , Dumbell pullovers


2. Back - Front Cable pull down & seated rows


3. Shoulders - Lateral Raises & Front Raises


4. Triceps - Single arm extensions


5. Obliques - Standing side bends & Twisting with a Stick

* Do 20 mins of any desired cardio exercise. eg: tred mill, stepper etc.

Day 2 (Legs, Lower Back and Abs)


1. Squats


2. Lunges


3. Leg Curls


4. Leg Press/ Leg Extension


5. Calf Raises


6. Abs - Leg Raises or Reverse Crunches, Scissoring, Crunches


7. Back - Alternate Hand & Leg raises lying prone on the floor.

Note:

• Warm up on the tred mill for 5 -10 mins before you start workout.


• Stretch after the workout.


• Do only two sets of each exercise and in the beginning do only 2 exercises and gradually increase the exercises.


• Lift only light weights(2 kgs/3 kgs) in the beginning and then you can gradually increase the weight.

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