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Best Abs Workout for Women at Home

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Best Abs Workout for Women at Home

Best Abs Workout for Women at Home: The abs, also known as the rectus abdominal muscle, function with a group of core muscles and also the obliques which wrap around the sides of the torso.

These are bands of muscles that connect the pelvis with the rib cage. Core muscles connect the upper and lower body and are essential for the movement of the entire body.

Firstly, if you have a lot of belly fat, you will have to burn it all out before beginning with the abs exercises. Before shaping your abdominal region, cutting down the fat is important. For weight loss, aerobic exercises and strength training are a must. Then comes shaping. There is an end number of abs exercises that you can perform at home itself.

Best Abs Workout for Women at Home, Here are few exercises to get you started.

1- Knee to elbow crunches

Knee to elbow crunches

Knee to elbow crunches

These crunches involve core, abs, lateral abs, lower abs, and front hip flexors. It targets the lower abdominis and more specifically, the obliques.

Instructions:

Lie down flat on your back with your hands behind your head. Bend your knees and lift them towards your chest. Twist your upper body and rotate to the right to meet the left knee with the right elbow. While doing this, make sure that you extend your right leg straight out. Now try the opposite side that is your left elbow trying to touch your right knee. Repeat this exercise till the required number of reps are completed.

  • Touch your head lightly to avoid neck strain.
  • Twist your torso on each rep.

 

2- Leg Raises

 Leg Raises

Leg Raises

Lying leg raises helps to get rid of belly fat, build abs and toned thighs. Hanging leg raises might affect your back but in lying leg raises, back muscles are not involved. Hence, you can prevent back injuries and back pain. This exercise is perfect for improving flexibility and enhancing the alignment of your spine.

Instructions:

Lie with your back flat on the floor, legs straight and place your hands under your glutes. Raise your legs straight up until they make a 60° angle with the floor (for more strain go for 90°). Exhale as you perform this movement and hold the contraction at the top for a second or two. Now slowly lower your legs back to the initial position while you inhale.

  • Try to use variations by forming your legs into V position at the top of each rep.
  • For advances, you can add on some weight in between your feet.

 

3- Upward downward dog

Upward downward dog

Upward downward dog

This exercise is most likely seen in yoga practice. You can feel the effects from head to toe as it involves usage of the entire body. It is one of the best exercises to be performed before the sun because it encourages blood flow and both energizes and calms your body.

Instructions:

Lie on the ground on your belly with your legs extended straight behind you. Place your palms beside your ribs and bend your elbows so that your forearms are perpendicular to the floor. While inhaling, press your palms firmly lifting your torso, hips, and the top of your thighs. Your shoulders should be stacked over the wrists. Roll your shoulders back and try pulling your chest forward through your upper arms. Now look up to the ceiling and stay in that position for a while. Take 5 to 10 deep breaths before beginning the downward position.

  • Make sure you stretch along the upper side while doing the upward dog portion.
  • Avoid doing downward dog if you have a back injury or high blood pressure.

Must: Best Abs Workout For Men (Build Six-Pack Fast)

4- Elbow plank step-outs

Elbow plank step-outs

Elbow plank step-outs

This ab exercise is good for training your obliques and provides stabilization to your spine. It strengthens your core and engages multiple muscles at a time. This exercise will definitely boost your mood as it keeps every part of your body active. Let’s see how it works.

Instructions:

Begin with an elbow plank and extend your right leg out to the side, tapping your toes to the ground. Now bring your foot back to the plank and repeat the same with your right leg. Do this movement till the required reps are complete.

  • Make sure you don’t let your shoulders, head or hips sag or it can lead to injuries in the muscle.
  • Maintain a proper distance between your hands, this will help maintain stability.

 

5- Side plank rotations

Side plank rotations

Side plank rotations

Side plank rotation helps tighten and shrink your waistline. It activates the deep abdominal muscles, improves balance and increases core strength. This exercise is best for boosting your performance so make sure you religiously complete your reps as required.

Instructions:

Begin with a side plank with your right shoulder over your elbow. Your body should be in a straight line. Now lift your left hand toward the ceiling. Twist your torso forward and bring your left arm under your body. Repeat this exercise and then change sides. Exhale as you slowly twist your torso and inhale as you raise your hand.

  • If you find difficulty doing this exercise try taking the support of your knees.
  • Your shoulder should be able to stabilize your position.

 

6- Side bridges

Side bridges

Side bridges

Side bridges improve stamina and give stability to your body. It tones the lower body and corrects your posture. To improve your core strength, this exercise should be performed regularly and with proper sets and reps.

Instructions:

Start in a side plank position so that your body forms a straight line. Being your left hand as the support, place your right hand on your waist. Exhale as you lift your pelvis off the floor and hold for three seconds. Then slowly lower your pelvis back to the floor to complete one rep. Repeat this exercise for the required number of reps or do more if you can.

Perform these abdominal exercises at your place to build overall strength and tone your body.

Read More: Best Abs Workout for Women: Get Six Pack Abs in Weeks

 

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Diet and fitness

Effective At-home Exercise Programs To Reinvent Your Body

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woman doing her workout home fitness mat
Home Workout

A lot of people feel that joining a gymnasium is the only way to get fit, however, this is absolutely untrue! One can easily get fit right in the comfort of home with the help of a properly developed home fitness program. These programs are a great time-saving option as they eliminate the need of making a trip to the gymnasium. The time that you would be investing in making a trip to the gymnasium can be directly consumed in performing the exercise.

There are many home fitness programs that can be easily used for bodybuilding, weight loss or strength building. Whatever be your concern, you can easily find a home fitness program that works for you. home exercise programs help you take an active approach towards fitness while avoiding any obstacles you may be facing because of the busy schedule.

Home fitness programs are also a boon for people who suffer from social anxiety. When you choose to go for any at-home health program you are not bothered about anyone judging you. You can look weird, dress the way you want and make any kind of moves without the worry of looking funny. When you go to a gym for exercise, you may get conscious about someone looking at you while you struggle to get your moves correct. However, this is not the case with home exercise plans as with them you are working out in the comfortable environment of your home, without any concern of someone watching your every step.

At-home exercise programs straightforwardly present a win-win situation by giving the complete charge of your exercise routine in your hands. You are completely free to execute your exercise schedule the way you want without someone else dictating the schedule for you. If you want to exercise for longer periods you can easily do so without feeling guilty of using up someone else’s time, on the other hand, if you want to exercise for a shorter duration of time someday, you have the total liberty to follow your heart. Furthermore, it is absolutely your choice to perform your workout indoors or outdoors. On days when you feel that the weather is very hot and humid, you can opt to execute your exercise schedule indoors, while on days when you feel that the weather is very pleasant and you will have more fun exercising outdoors, on those days you can decide to exercise in the open-air settings.

Moreover, exercising at home is definitely a more hygienic option as the equipment that you would be using will only be available to you exclusively, which eliminates the risk of catching infections. The fitness gear at any fitness centre is shared among numerous individuals due to which they become highly prone to germs. Following an at-home exercise program gives you the desired level of freedom you want straightforwardly. You can exercise the way you want, at any time you like without owing an explanation to anyone.

However, as there are different types of home workout programs that are designed based on varying fitness needs, it is required to practice a little caution while making your selection. Before you start looking for any self-exercise program, you should be clear with your objectives. You must know precisely in your mind what you want to achieve, and it is only then that a program can work for you

After you are sure about your fitness targets, you should pick just that program that contains an appropriate set of exercises that can help you meet your objectives fast. In addition to highlighting the correct sort of exercise routine, any chosen program should also enlighten you about the right kind of food items that must be consumed to supply your body with all the essential nutrients to maintain high energy levels.

While following any home workout plan, it is essential that you keep your body toxic-free and do not put any unnecessary burden on your metabolism. The best way to accomplish this is by drinking 7 to 12 tall glasses of filtered water every day and avoiding junk food, oily items and spicy foods. Heavy food items load your body with unnecessary fat which poses a great hindrance in getting quick results from your workout.

It is possible to reach any fitness goal you have with the help of these powerful at-home exercise programs, without taking the help of any health professional or paying a heavy fee at the gymnasium. All that is required is a little determination and high passion from your end. Above all else, you need to believe in the power of any workout plan you intend to follow. With unwavering commitment and resolute faith, you can easily get the body you want by following an adroitly planned self-exercise plan!

Author Bio:

Pravesh Patel is a Blogger, Wikipedia Page Creator, SEO Expert and occasional Blog writer. He researches trending topics and writes content to share his knowledge.

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Diet and fitness

Importance of Clinical Nutrition for The Fast Recovery of COVID-19 Patient

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Medical/clinical nutrition is a disease condition that can be treated only with clinical intervention, through the use of specialized nutrients that are considered as proper medications, rather than as supplements. Clinical nutrition products help to keep the patient healthy and aid in improving the metabolic system of the body by providing adequate supplements, such as minerals, vitamins, and other supplements. In addition, high birth rate and a higher number of premature births also demand advanced clinical nutrition.

Clinical Nutrition

Clinical Nutrition

Nutritional status is expected to be an important factor related to outcomes of patients with COVID-19. It has been documented that major causes of morbidity and mortality in COVID-19 patients are secondary to complications of acute respiratory syndrome related to prolonged Intensive Care Unit (ICU) stay. ICU stays, and particularly their longer duration, are well-documented causes of nutrition, with loss of skeletal muscle mass and function which in turn may lead to poor quality of life, disability, and morbidity long after ICU discharge.

Inadequate nutrition remains a global health problem, having the highest prevalence and impact in low- and middle-income countries (LMICs). The bidirectional relationship between nutritional status and immunity poses a likely threat of COVID-19 pandemic exacerbating the burden of global nutrition.

COVID-19 pandemic had a positive impact over medical/clinical nutrition, as the patients suffering from coronavirus are having a greater nutritional risk, infection-associated nutrition, and possibly the infection itself. The nutritional deficiencies are caused during and post-illness due to alteration in the metabolism pattern and the change in the gastro-intestinal functioning. This poses a need for nutrition in the body, such that the patient can combat with the complications such as irregularity in the glycaemic control, gastro paresis, and poor functional ability. For filling the gap of nutritional deficiencies, an optimal nutrition with supervision over the condition is required for the patient.

Hence, the clinicians are using telehealth to teach the basic EN feeding administration and feeding-tube site care. This rise in need for fulfilling the nutritional deficiencies of the patients suffering from COVID-19 and other chronic diseases help the market to gain traction.

In addition, recent data shows that COVID-19 patients are at high risk for nutrition. The infection impairs immune function and causes a hyper catabolic state that induces circulating inflammatory cytokines leading to rapid muscle waste and decreased food intake. Therefore, preventing nutrition and giving the appropriate nutritional support is essential to those patients, as endorsed by the international guidelines of the European Society of Clinical Nutrition and Metabolism & the American Society for Parenteral and Enteral Nutrition.

Accordingly, the impact of outbreak on healthcare system is possibly expected to be major and for long lasting. The nationwide lockdowns, government regulations, and continuous increase in infection rate across numerous countries. However, the telemedicine, e-commerce websites and others has become an appropriate and effective way to provide necessary nutritional products to patients with lower immunity or nutrition, which drives the market growth in near future.

In addition, geriatric population and under nutrition is one of the major public health issues. This pathological state results from a deficit in nutritional intake compared to the individual’s needs. It can be the consequence of a diet that is too low in energy and proteins and/or of hyper metabolism. These two situations are frequent in the elderly, who have increased needs and who, moreover, are prone to loss of appetite.

The researchers studied the pattern of response of the COVID patients they gave guidelines for the management of patients with COVID-19 and offered early enteral nutrition support. This can be accomplished with the usage of algorithms or hypo caloric nutrition in the initial 5-7 days, consistent protein delivery of at least 1.2g/kg/day, and also considering the pandemic nutrition resourcing and planning. Furthermore, when the condition of the patient is very critical, nasogastric tube feeding is considered as the best practice. With the advent of this disease, home healthcare has seen a great rise, which made telehealth the need of the hour. The need to understand the use of EN pumps and EN feeding regimen, administration, and device care has increased during the current situation. Therefore, factors mentioned above contribute toward the growth of the medical/clinical nutrition market.

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11 Ways To Eat Healthily After The Holiday Season And Be Healthier This 2021

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Healthy diet

It’s January 2021! And you know what that means — it’s time for our annual New Year’s Resolutions. After two consecutive weeks of holiday celebrations filled with leisurely eating and drinking, we bet losing weight and eating healthier is part of your new year’s agenda. 

For sure, you didn’t have vegetable salads and fruit smoothies for your Christmas and New Year dinner. Instead, you probably had carb-filled pasta dishes, greasy pizzas, battered and deep-fried seafood, savory, sodium-packed BBQs and steaks, sugary cakes, and crates of alcoholic beverages and soda. Aside from the fear of looking at the weighing scale, you might also have the fear of having these not-so-healthy meals and drinks take a toll on your health. 

If you’re looking for tips to start the year right with better eating habits, this article has got you covered. Listed here are 10 ways to eat healthier after the holidays. 

1. Make your meals colorful with fruits and vegetables

This is a no-brainer: it’s vital to incorporate fruits and veggies into your diet. These are packed with nutrients, like fiber, antioxidants, vitamins, and minerals you need to boost energy levels, boost your immune system, and fight diseases. 

Fill half of your plate with fruits and vegetables at every meal. Eat them for snacks. You may also find ways to put them into your recipes. 

2. Swap red meat for seafood 

Want to boost your protein intake but want to keep everything light? The fruits of the sea got you covered. Fish and shellfish are high in protein but low in calories, total fat, and saturated fat. They’re also rich in vitamins and minerals, like vitamins A, D, and B-complex, zinc, selenium, iron, and iodine. Lastly, they’re high in omega-3 fatty acids, that help reduces the risk of heart disease.

If you can’t find fresh seafood in your local supermarket or the choices are limited, you can browse an online seafood shop for a wider variety of seafood options. They’re guaranteed fresh and high-quality, plus they’ll be conveniently delivered to your doorstep. 

3. Choose whole-grain

Cutting on your carbs? Instead of starving yourself, why not try whole-grain options in place of refined bread and rice? Whole foods include whole-wheat bread, oatmeal, brown rice, whole grain corn, and graham flour. 

Whole grain meals fill you up while limiting your calorie count. They’re rich in fiber, B vitamins, and minerals like zinc, iron, manganese, and magnesium. 

4. Chow down slowly

Did you know that fast eaters are up to 115% more likely to be obese than slow eaters? Studies suggest that the pace at which you eat influences the amount of your food intake as well as how likely you are to gain weight. 

Do yourself a favor and stop rushing. You can eat healthier and even appreciate your food better if you eat your meals slowly. 

5. Eat smaller portions more often

Don’t wait till you’re hungry before eating something. Instead, try eating small portions more often, like eating three main meals a day with snacks in between. You’ll be more likely to make bad eating decisions when you wait too long to eat. 

6. Limit fast-food and processed food 

If there’s something good brought by the lockdown, it’s that people were more likely to prepare their food at home than eat out. Continue that trait this year. Resist greasy, sugar, and sodium-packed fast food meals and cook your own meals from grocery-bought ingredients. Limit processed food too, like instant noodles, hot dogs, frozen pizzas, deli meats, cookies, canned goods, chips, soda and fruit juices, and more, which contains loads of salt, sugar, fat, and preservatives. 

7. Switch to healthier cooking methods 

Even the healthiest seafood loses its benefits when breaded, deep-fried, or drenched in butter. Opt for cooking methods that won’t require you to put in lots of oil, sugar, and salt to make your meals taste better. 

Instead of frying, try baking, steaming, grilling, roasting, and boiling. Instead of adding too much salt and MSG to enhance your meal’s flavor, try adding herbs and spices. If you’re tempted to use oil, opt for healthier oils like olive oil, nut butter, and low-fat butter. 

8. Invest in cooking appliances that produce healthier meals

If you’re looking for a sign to check out that air fryer that’s been sitting in your online shopping cart for months, this is it. 

Any cooking equipment that helps you trim down your oil intake and encourage you to eat more fruits and vegetables are worth the investment. Opt for non-stick pans that won’t require the use of oil, air fryers, ovens, food processors, blenders, and steamers. 

9. Go lean and clean

If you can’t ditch thy love for chicken, pork, beef, and other land-based meat, you may opt for a leaner cut. These include skinless, white-meat poultry like breast, breast tenderloin, and wings, loin and round beef, pork loin, low-fat dairy products, and egg whites. Try plant-based protein too, like lentils, beans, and peas. 

10. Try clean, plant-based diets at least once a week

If you can’t stick to a full vegetarian or vegan diet 24/7, you can start by having a once-a-week plant-based menu. Perhaps Meatless Monday sounds fine? Meals, from breakfast to dinner, shouldn’t have any meat ingredient. You can try meatless meatballs and burgers from mixed veggies (lentils, peas, and beans, potatoes, mushrooms, and herbs), salads, soups, and stews. 

11. Drink lots of water

You know the drill: drink 8-10 glasses of water a day. You should also make water your drink of choice. Avoid sugary drinks like processed juices and sodas, alcoholic drinks, and caffeinated drinks, which contain loads of sugar and no nutritional value. 

Author Bio: Mina Natividad is a passionate daytime writer for Manettas Seafood Market, an online and interactive seafood delivery service which provides customers a true, first-class fish market experience without leaving home. Since she’s a seafood lover herself, she’s got a lot to say about food, well-being, and lifestyle.

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