Here Are 9 Exercises To Burn Abdominal Fat In 30 Days

This short list of exercises is designed to aid people in making efforts to eliminate abdominal fat and make their abdominal muscles stronger.

However, in order to witness the best results, you should perform cardio exercise on a regular basis – at least three times per week.

Beginners' Exercises

1. FRONT PLANK

• Focused on: Transverse abs
  Start by getting down on your knees and hands. At the same time, make back muscles and belly contractions, go down on your forearms and stretch your legs behind your torso.
• In the end, put some pressure on the balls of the feet.
• Your hips must be raised while the back must be straight.
• Don't forget to keep the neck relaxed all the time.
• Keep this position for about 2-3 seconds and after that, go back to the starting position. Perform this exercise ten times.

2. Butterfly Crunch

• Focused on: The six-pack or rectus abdominus
• Lie down on your back and put the soles as close as you can to the body while your knees are bent to the sides.
• Put the hands right behind your head and keep your elbows in a straight line with your ears.
• Remember to keep the back completely flat on the floor and at the same time contract the abs, inhale and curl the chest upward (just a few inches off the ground in the direction of your legs).
• Return to the starting position. Perform ten repetitions.

3. SIDE TO SIDE

• Focused on: Sides or obliques
• Lie down on the ground, keep the feet flat on the ground, arms by their sides and bend your knees.
• Inhale and contract the abs by moving the left hand in the direction of your left foot.
• Align the neck and head and maintain balance. Keep your lower back pressed against the ground.
• Get back to the starting position and start with the right side of your body. Perform 15 reps.
• Beginner-Advanced Exercises

4. SCISSORS

• Focused on: sides or obliques
• Lie down on the ground and put the finger right behind your head.
• Make the abdominal muscles tightened, lift up the right knee and press it to the left elbow.
• Get back to the starting position and after that raise the left knee and press it to the right elbow.
• Switch sides one by one for 15 repetitions and perform two sets.
• However, you must be sure that you are activating all abdominal muscles in a slow and slick movement, but keep your hands relaxed in order to avoid neck injuries.

5. FINGERS TO TOES

• Focused on: The six-pack or rectus abdominus
• Your legs must be straightened and stretched in the direction of the ceiling.
• Your arms must lie close to your body and you must get into a normal lying position.
• Inhale and make the abdominal muscles tightened while you get up from your waist and stretch your hands in the direction of your toes.
• Your back must be kept flat on the ground. Perform two sets that consist of 15 repetitions each.

6. REVERSE CRUNCH WITH THE HELP OF RESISTANCE BANDS

• Focused on: Transverse abs
  Lie down on your back, bend your knees, keep the arms close to the body and grab and keep one of the ends of a band in your left and right hand.
• The band must be wrapped around the upper side of the shins.
• Raise your knees in the direction of your chest until you notice that the hips are fully raised and don't touch the ground.
• Hold this position for about 2-3 seconds and after that get back to the starting position.
• Perform two sets that consist of 10 reps each.

Advanced Moves

7. LEG SWINGS

• Focused on: Sides or obliques
  Lie down on the floor on your back, keep the arms out to each side, raise your feet and legs, inhale and keep navel in direction of your spine and at the same time, start lowering your legs to right side about 4-5 inches from the ground.
• Get back to the starting position and perform the same procedure on the left. Perform three sets and switch sides for 15 times.

8. BALL LEG LIFT

• Focused on: Transverse abs
• Get down and place your face on a ball and start rolling until you notice that your hands are touching the floor firmly.
• While you are in this position you should have just the feet's tops flat on your ball.
• Rise up the right leg about 3-4 inches in the direction of the ceiling and at the same time keep the left leg and back straight.
• Hold this position for 3-4 seconds and slowly lower the right leg. Perform this exercise ten times and after that use the left leg.
• If you want to get the most from this exercise, add 2 reps every week.

9. KNEE-UPS

• Focused on: The six-pack or rectus abdominus
• Position yourself right between the backrests of the chairs (use sturdy chairs) while you keep the shoulders down, elbows a little bit bent and the neck fully relaxed.
• At the same time, make sure that your chest and head are raised up.

Source The Science of Eating | Fitness Magazine

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Here Are 3 Things That Happen When You Put Your Legs Up Against A Wall Every Day

Viparita Karani often referred to as Inverted Lake Pose or Legs up the Wall pose, is definitely one of the easiest and simplest poses that virtually everyone can perform at home. It has become all rage among dancers, athletes, runners, and stressed-out workers due to its ability to both alleviate pain and tightness and calm the mind and reduce anxiety. It is one of the best things you can do for yourself at the end of a tough day or before an important event.

LEGS STRAIGHT UP THE WALL VERSION

• Lie on the back with your bum against the wall, or as close to the wall as possible, with the legs raised straight up the wall hip distance apart.
• Feel free to prop the bum up on a pillow, particularly if you are pregnant.
• The soles of the feet should be facing upward toward the ceiling and the arms should be placed beside you for balance.
• The amount of stiffness in the hips determines how close to the wall your legs are.
• Ideally, the will be touching the wall, but it might take a while for you to get there.

LEGS IN A WIDE "V" VERSION

• For a deeper stretch, do the same as explained above, but instead of keeping the feet hip distance apart, spread the legs into a wide V formation.
• This will enable you to feel a deeper stretch in the groin area while being gentle at the same time.

ADVANCED VERSION

• This version requires more mobility and balance.
• If it`s challenging for you, stay there.

Benefits of Viparita Karani

1. Increases Blood Flow and Decreases Inflammation

• This pose increases blood flow and circulation, particularly after a day of sitting or standing for an extended period of time.
• It reduces swellings as well, especially swelling in the feet, ankles, and calves.

2. Improves Hamstring Mobility and Reduces Lower Back Pain

• This pose stretches out the hamstrings, which often become shortened as a result of sitting at a desk all day, causing lower back pain.
• By performing this pose, you will relieve the pressure on the lower back, relieve pain, and improve hamstring mobility.
• 
  

Sources:

http://www.healthy-holistic-living.com/
https://www.yogajournal.com/

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Just 5 Minute Hip Stretches That Will Loosen Tight Thighs, Back & Leg Muscles

Age brings along many health issues including hip and joint injuries which can severely affect your mobility. Thus, regular exercise becomes an imperative with age because your overall health largely depends on it.

You can improve your mobility and reduce your risk of injury at the same time just by doing simple hip stretches exercises. Below, we recommend several of these. Doing these stretches and exercises on regular basis can significantly improve your stamina and health.

Hip Flexor Stretches

Seated Butterfly Stretch

• Sitting on the floor or on a mat, your legs bent in front of you and the soles of your feet touching, bend forward from the hips while keeping your back straight until you start feeling the tension. Hold this position for 30 seconds and then return to the starting position.
• Hold your ankles to help keep the position.
• Don't overstrain yourself as you could incur injury.

Pigeon Pose

• This is probably the most efficient stretch for opening up your hips. Start on all four.
• Slowly bring your right knee forward placing it behind your right hand.
• Place your ankle in front of your left hip, your leg should be vertical to the rest of your body.
• Hold like this for 30 seconds then repeat with your other leg.

Weighted Hip Extension

• You can successfully strengthen your glutes and lengthen your hip flexors with this exercise.
• Lying on your back bend your knees while keeping your feet flat on the floor.
• Put a comfortable weight on your lower abdomen and hold it there with your hands.
• Lift your butt and lower back off the floor while keeping your feet, upper back, and head on the ground. Repeat this stretch 10 times.

Bridges

• Similar to the weighted hip extension, excluding any weight, this workout is ideally done after the weighted hip extension as there is no weight, but there is still resistance resulting from your hip flexors being tired.
• Repeat this stretch as many times as you can but take care not to hurt yourself.

Hip Joint Strength Exercises

Water Exercises

• Excellent workout for hips, water aerobics or water exercises, in general, are extremely beneficial due to the water resistance, which has a similar effect to weights but allows a better range of movement.
• Plus, the water buoyancy eases the performance of these exercises as it requires less strain on the joints.

Walking

• This is excellent for strengthening worn hip joints and it can be done in and out of the water.
• It's important to get good walking shoes when outdoors so as to protect your joints from injury.
• It's advisable to start slow and to walk only small distances.
• When you start feeling more comfortable, increase your pace and distance in order to get more strength.

Seated Hip External Rotator

• Sit on a bench or a chair and raise your left leg straight in front of you.
• Rotate at the knee with your right leg while you bring the inside of your right foot underneath your left leg.
• Hold for two seconds. Repeat 10 times before switching legs.
• For better balance and performance, use an exercise band around the rotating foot.

Standing Hip Flexor

• You also need to use a band for this exercise.
• Fixating one end of the band around an anchor and the other end around your right foot, turn away from the anchor and slowly raise your knee to your chest.
• Make sure to keep your back straight. Do this 10 times with each leg.
• As your progress, move farther from the anchor so as to increase resistance.
• These exercises will only take 10 minutes of your time but will provide you with a number of health benefits, including strengthened hip joints and improved flexibility, all of which prevent injury.

Source: HealthyHolisticLiving

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The Hidden Muscle Causing Your Sciatica Pain & 2 Easy Stretches For Instant Relief

Many people suffer from sciatica, a painful lower back condition caused by a pinched nerve. Sciatica can cause severe mobility problems and debilitating pain. In serious cases, the condition can lead to progressive lower extremity weakness, numbness in the upper thighs, and/or loss of bladder or bowel control.

The Hidden Cause

• In many cases, the cause of sciatica pain is actually a tight or misaligned muscle.
• The piriformis muscle extends from the front of the sacrum through the pelvic cavity to attach at the top of the femur and covers part of the sciatic nerve.
• Because it's woven through bone and other muscles, it can be missed when diagnosing sciatica.
• Piriformis syndrome occurs when the piriformis constricts the sciatic nerve and other nerves in the gluteus.
• A competent massage therapist, chiropractor or osteopathic doctor is well aware that a misaligned piriformis can cause many types of pain in the lower back and extremities.
• If the cause of your back pain is due to the piriformis muscle rather than a herniated disc, consider yourself fortunate—it's treatable without surgery, physical therapy, or pharmaceuticals.

How to Treat Sciatica Pain

• Muscles are meant to move the piriformis no exception.
• Stretching does wonders for releasing constriction and tension, thus reducing inflammation and/or misalignment, and relieving nerve pain as a result.

Below are two exercises that target the piriformis:

1. Lie on your back with your legs flat. Pull the affected leg up toward the chest, holding your left knee with your left hand and grasping the ankle with the other hand.
2. Leading by the ankle, pull the knee towards your opposite leg until you feel a light stretch—do not force the ankle or knee beyond the stretch.
3. Hold the stretch for 30 seconds, then slowly return to the starting position. Repeat three times.
4. Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent.
5. Gently pull the lower knee up toward the shoulder on the same side of the body until the stretch is felt.
6. Hold a stretch for 30 seconds, then slowly return to starting position. Repeat three times.

Source:http://thehealthawareness.com

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This Is The Real Reason Why Your Stomach Is Bloated & How To Fix It Overnight

Helicobacter pylorus (H. pylori) is a type of asymptomatic bacterium that causes infection in the stomach. It affects about two-thirds of the world's population and may be transmitted by unclean food and water. If left untreated, it can cause peptic ulcers and even stomach cancer. Without proper medicinal examination, these bacteria are hard to detect.

How do you know?

• H. pylori can produce various symptoms and the most common include burping, bloating, heartburn, esophageal reflux, constipation, diarrhea, flatulence and upper and mid-stomach discomfort.
• People generally mistake these symptoms for normal body manifestations.
• H. pylori are the main reason for gastritis – an inflammation of the stomach lining.
• Gastritis accounts for 90% of duodenal ulcers and around 80% of gastric ulcers.
• H. Pylori can also trigger a number of other conditions that are not directly linked to digestion, such as cardiovascular issue, headaches and Raynaud's sickness, which is impaired circulation in the hands and feet.

This bacterium can decrease serotonin levels in the brain thus triggering depression and nervousness.

It can happen to anyone, including you

• The bacteria thrive mainly in the stomach lining and are believed to be transmitted by eating food or drinking water that has been contaminated with the human fecal material, or possibly through contact with the stool, vomit, or saliva of an infected person.
• Exposure to family members with H. pylori seems to be the most likely opportunity for transmission.

It's advisable to check the conditions of any restaurant you go to.

What can you do about it?

• Pylori can be successfully treated in more than 80% of cases. Consult your doctor to get the appropriate therapy.
• Treatment usually involves a combination of antibiotics and drugs to reduce the amount of stomach acid produced, and these are taken for several weeks.
• Maintaining a proper dietary regime and plenty of vitamins A, C, and E, along with zinc, is essential in order to protect your stomach lining.
• Taking probiotics such as lactobacillus and bifidobacterium is also advisable.
• Last, but not least, is maintaining proper hygiene like washing your hands frequently and properly.
• Drinking water from safe sources is also very important.
• In case you feel at risk of becoming infected with H. Pylori, contact your specialist to get an appropriate examination.
• You can never be too cautious with issues of this kind as they can also influence your social and work life, apart from your overall health.

How can you relieve bloating?

This drink is especially beneficial for relieving stomach bloating and boosting your energy levels at the same time.

Ingredients

• 1 lemon
• 1 cucumber
• 1 tablespoon of grated ginger
• 1 tablespoon of aloe vera juice
• a bunch of either cilantro or parsley
• ½ glass of water

Preparation Method

1. The preparation is quite simple.
2. Mix all the ingredients in a food processor and drink it.

How does it work?

• This drink is extremely beneficial for reducing belly fat and you will feel improvements after the first glass.
• These ingredients are combined in order to stimulate your metabolism to burn fat while you are sleeping.
• This particular combination is proven to improve your metabolism, meaning that your metabolism works at full speed even when you are sleeping.

Fat burning properties of each ingredient:

1. – Cucumbers are a powerful fat-burning tool; thus they are a vital ingredient in every weight loss program.
2. – Low in calories, but abundant in antioxidants, vitamins, and minerals, parsley and cilantro are highly beneficial for treating water retention and bloating.
3. – A great metabolic booster, ginger is highly efficient in preventing constipation.
4. This ingredient can burn stubborn belly fat while you sleep.
5. – Lemon juice can effectively stimulate flushing out of toxins built up in the body.
6. – Aloe Vera juice is highly beneficial for weight loss.

Stay Hydrated: Drink Lots of Water

• Water is not only important for your overall health, but it's also efficient in burning calories.
• In case of insufficient water intake, your metabolism slows down and can't burn calories properly.
• Drink lots of water to boost your metabolism.

http://www.healthandhomeremedies.com

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Say Goodbye To Belly Bloat Forever. Here Are 5 Simple Tips To Help You Flatten Your Stomach Starting Today

Here are 5 very effective and simple tips that will help you flatten your stomach starting today:

1.Decrease The Salt Intake

• The salt is very beneficial and needed compound of healthy living.
• However, if you are consuming the excess of salt, you will retain the water and that could lead to an imbalance of water and salt in the body, which is synonym with the "not so favorite" 5 letter word: bloat.
• If you are consuming processed foods like frozen dinners, snacks, fast foods, etc. you are very likely to intake excess sodium.

2.Drink More Water

• Consuming water is releasing stored cellular fluid and that means flatter belly.
• When we are dehydrated, the body desperately needs water.
• Drinking water is restoring the flat belly look if you haven't been consuming H2O.
• You need to drink the minimum of half of the body weight into ounces.
• If you are weighing 120 lbs., you need to drink a minimum of 60 ounces daily.

3. Stop Chewing Gums

• Chewing gum is encouraging you to gulp air and to fill the tummy up with some air just like you were blowing up the balloon.
• And guess what? If your gum is sugar-free one – it is hex.

4. Stop Fizz

• Carbonation is a king when it comes to belly bloat.
• These little bubbles are deciding to take up a residence in the intestinal tract and then to become trapped and gas buildups.
• In the case of belly bloat, you need to eliminate all the sodas, the diet ones, too.

5. Skip Fake Sugar

• Artificially sweetened products as chewing gums, diet sodas, protein bars, candies, sugar alcohols or natural products that could create an excess gas (even some gastrointestinal distresses) are very dangerous for our health, and of course, a big enemy to a flat belly.
• One healthy exception, which in excess is having slight potentials to create digestive issues is the sugar alcohol Xylitol (pronouncing Zi-Li-Tol). Xylitol is very healthy and it's having minimal effects on the blood sugar and none on the insulin levels.
• This is key to optimal health for every person.
• 
  

Source > www.curejoy.com

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How To Get Rid Of Phlegm & Mucus In Chest & Throat Instant Relief

Phlegm is a thick viscous substance produced by the lungs in order to help get rid of the irritants that come with an infection. For instance, when you have bronchitis or a similar infection, you produce phlegm to expel the bacteria, inflammatory cells, and the virus itself. Therefore, it is critical to expel the phlegm before it accumulates to great extent. This can be quite tricky though, as the phlegm is the especially stubborn guest. The most common symptoms of phlegm include constant coughing; feeling slightly feverish, feeling weak, need to clear the throat, and difficulty breathing.

1. Lemons

• Lemons are packed with vitamin C and potent antibacterial properties.
• Vitamin C is an amazing immunity booster as it helps various immune system cells fight off infections.
• There are two ways to use lemons to break up phlegm.
• The first one involves adding two teaspoons of lime juice and a tablespoon of honey to a glass of water and drinking it three times a day.
• The second one involves sprinkling salt and pepper on a slice of lemon and sucking the lemon juice out.
• It is recommended to do this two times a day.

2. Honey

• Honey is classified as a potent demulcent, a substance which relieves the throat.
• It also contains dextromethorphan, a substance which is widely used to treat respiratory tract infections.
• Honey is highly versatile and it can be easily incorporated into your diet.
• Add a tablespoon of honey to a glass of water and drink this solution a few times daily.
• Alternatively, add a pinch of black pepper to a tablespoon of honey.
• The honey will soothe the mucous membranes while the pepper with combat the infection.

3. Steam

• Inhaling steam is definitely one of the most effective ways to break up phlegm.
• Having steam in the respiratory system makes the phlegm more liquid, which means that it makes it easier to eliminate.
• It is recommended to take a ten-minute hot shower, making sure you keep the bathroom closed in order to keep the steam in.
• Another option is to boil water and pour it in a basin.
• Cover the head with a towel and inhale the steam for a few minutes.
• Do this a few times daily.

4. Salt Water

• Saltwater serves as the potent antibacterial agent which fights off inflammation and relaxes the throat.
• To benefit the most from it, gargle a ¼ teaspoon of salt in a glass of warm water.
• Rinse and repeat the procedure a few times daily.

Additional tips:

1. Drink plenty of water to hydrate the immune system and let it work its job
2. Drink warm liquids, such as tea, a chicken soup or something in between
3. Drink a teaspoon of apple cider vinegar
4. Eat spicy foods
5. Avoid Dairy
6. Stop smoking
7. Hum to yourself when you can
8. 
   

Source: http://www.faithpanda.com

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