Specific problem areas for Ladies.

Most ladies have some specific problem areas like their face, neck, arms and hips. It seems that it is impossible to tone up these parts. But in reality, a simple workout for just 20 minutes regularly can help to tackle this problem and also tone up these parts.Read on to know how.

Face: Pull your cheeks inside and keep pulling it in. Then release. Repeat again. Do 50 to 60 times throughout the day.

Neck: Stand straight with your hands on your waist. Open your mouth and pull your chin upwards. Do it 10 to 15 times daily.

Arms / Triceps: Stand with your legs a little apart. Now bend yourself downwards and bend your hands (as shown in the picture). Stay in this position and count 8. Do 10 sets

Hips: Sit straight on the ground with both the legs straight. Now start walking on your hips. For support use your hands. Count 16 times up and 16 times down.

Happy exercising!

Never too late to exercise

Do you think that it is too late to exercise and improve your heart’s health?

Studies reveal that it is never too late to work (or work out) towards good health. With age, men tend to develop a mid tummy and suffer from blood pressure, sugar and cholesterol, among others.

Jogging: Jogging is a good exercise for people belonging to all age groups. Jog early in the morning for 20 seconds, repeat six times taking rest for 15 seconds.

Push ups: Lie down with your face towards the floor. Put both your hands close to your chest as shown in the picture. Now push yourself upward and slowly go downward. Do three sets of four push ups each to strengthen your body.

Abs Reduction: Lie down with your face towards the ceiling. Put both the hands straight on the floor above your head. Lift both hands and legs together (as shown in the picture) and then back. Do four sets and repeat the same 10 times a day.

This exercise regime is especially for people in the age group of 30-45 years. Spending just 20 minutes in working out regularly can actually help you to improve your health condition and also reduce your paunch. Happy Exercising!

20 minutes workout for curing knee pain

When we gain weight then the most common and frequently seen problem is knee pain. It is a very serious and problematic situation. So to get rid of knee pain, reducing weight is very essential. However, bending knee can be problematic. So the following exercises have been listed which do not require bending knee.

Sit and Jog: Sit on a chair with your legs spread apart. Now move the upper part of your body to the left and right. While doing so take long breaths. Count 50 and take 30 seconds rest. Repeat 4 times.

Quadricep Hamstrings: Sit on a chair. Lift one leg up parallel to the ground. Now tighten your knees. Count 16 for each leg. Do 10 sets per leg.

Sit and Bend: Sit on a chair. Hold the left side of the waist with your right hand and bend to the left. And then to the other side again. It is for flexibility. Count 16 per side and do 5 sets per side.

Full Body Toning: Lie down and straighten both your hands upwards. Raise both hands above the head and stretch your body. Do 10 sets per day. This will tone the body.

This simple workout will help you to not just reduce weight but also overcome knee pain. Do it regularly, preferable everyday for just 20 minutes and see the magic happen.

 Workout for C-Section Mothers

 This workout is epecially for the mothers. Usually Caesarean mothers put on weight within nine months of their delivery. The fat deposition is primarily in their abdomen, hips and thighs. The following exercises have been designed to keep the bulge at bay. This is very simple and the best part is that it requires only 20 minutes.

Jogging: Spot jogging (i.e, doing jogging in the same place) for 20 seconds at a stretch. Repeat this five times with a gap of 15 seconds between each set. This is an effective cardio technique for the whole body.

Abs Toning: Lie down straight with both your hands on your sides. Lift both the upper portion and the lower portion of your body together (as shown in the picture) and stay in this position for 10 seconds. Repeat 10 times a day to tone your sagged tummy.

Doggies: Come to four legs position as in the picture. Now fold one leg and touch it to your chest and then throw it outwards. Repeat the same till 16 counts. Do four sets on each leg to reduce your hip.

Reduction of thighs: Take your position like lunging as shown in the picture. Move your body further downwards. Now from this position, bounce back to a straight standing position. Do four sets of 16 counts each on each leg to reduce your thighs.

Doing these workout regularly for just 20 minutes will help to tone your body. And in very less time you will get back to shape. Happy Exercising!

Obesity in Children

 Obesity in children is a serious issue concerning parents these days. It is a very serious problem as it often results in blood sugar among other health problems in kids. Another issue is height growth, which needs to be checked. The effect of obesity in children is very serious as they become victims of other serious health ailments.

Spiderman: Here, the child needs to stand facing the wall with his/her hands stretched upwards, touching the walls. Mark the level that the child reaches. Ask the child to touch it again and stay there for a while. Repeat 20 times daily. Practicing this daily will surely show results.

Skipping: A fun activity for children is skipping. Initially skipping can be practiced minimum 50 times daily. And gradually, it should be increased to 300-400 times per day for best results. This can be very beneficial for children.

Sit and Stretch 1: The child needs to sit with his legs wide open. Then he has to touch one foot with both his hands and try to touch his forehead to his knees. Stay in this position for a few seconds and then repeat on the opposite side.

Sit and Stretch 2: The child should sit with both his legs closed and touch the toe tips with his hands. Now try to touch your forehead to your knee and hold this position for a few seconds. Repeat it for 10 times a day. This also helps in height growth.

Children are more vulnerable to obesity and special care should be taken to prevent it. They should also be kept away from junk foods. Encouraging participation in outdoor sport activities will also be of added advantage.

Workout for ladies with Polycystic Ovary Disorder (PCOD)

A huge percentage of ladies are now grappling with polycystic ovary disorder and thyroid imbalance. Such people gain weight drastically. And the fat deposit areas are lower abdomen, hips, and thighs. This imbalance may also cause changes in the menstrual cycle, skin changes and lead to other health problems.

Jogging: Jogging is a very good exercise. Jog five times for 20 seconds each morning. Take gaps of 15 second between each set.

Side bends:  Stand with legs wide apart. Lift the right hand above your head. Now bend to the left and lift your right heel. Hold till 16 counts. Repeat on the left side. Repeat full set thrice. 

Leg Rise: Lie on your back and rest both the hands on your sides. Lift both upper and lower portions of your body together as shown in the picture. Now move your legs up and down slowly retaining your position. Repeat four sets of 16 counts each.

Doggies: Come to four legs position as in the picture. Now fold one leg and touch it to your chest and then throw it outwards. Repeat the same till 16 counts. Do four sets on each leg to reduce your hip.

Doing these simple exercises regularly, for 20 minutes only will surely be helpful in solving the problems related to weight gain and also PCOD.