We all seem to be in a constant race with the time, sometimes with it, sometimes against it!

Life is taking too much from us and the add-ons, with the digitisation of life, have apparently left us with no time to take care of our own mental and physical well-being.

After a long day at work, running errands, and eating on the run, we get so exhausted, full, yet so drained that there is no inclination left for any workout at all.

But who doesn’t want a fit and pleasant looking body?

We have a remedy here!

These SIMPLE, ON THE GO, LESS TIME CONSUMING exercises are guaranteed to make you will feel healthier, more relaxed, and ready for a good night’s sleep, every day after a taxing routine. Now, instead of turning into a couch potato on your day off, you will have the stored energy you need to participate in the recreational activities. And the bonus is, the weekends will happen to you with enhanced enthusiasm as you have been working on your body throughout the week. You will enjoy your break days, that you have always wanted to enjoy.

Here’s what we are talking about:

Exercise #1: One Minute Breathing Exercise To Start It Up 

To make your workout routine more productive and unique, practice Yoga-based breathing exercises. Breathing techniques reduce stress levels and calm your heart rate. Sitkari Pranayama, as outlined in Patanjali‘s Yoga Sutra, is an excellent breathing technique that improves focus, lessens anxiety, and cools excess heat in the nervous system.

Technique To Do it

Sit on the floor or in a chair and slightly raise your chin. Open your mouth a little, then move your tongue behind the teeth. Next, inhale gradually through the opening between the upper and lower teeth. You should feel the cool air wash over your tongue. Gently, close your mouth and exhale through the nose as you slowly lower your chin back to its normal position. Repeat for one-to-two minutes. And Voila! You will feel instantly revitalised!

Sitkari Pranayama

Exercise #2: Forward Bend 

The forward bend or crane exercise stretches your hamstrings, shoulders, and chest muscles. It enhances the flexibility in your body, making the daily movements easier. It also helps to cut down on the abdominal and side waist fat, if you keep on to it regularly.

Technique To Do It 

Simply interlock your fingers behind your back, then slowly lower your forehead to your knees into a forward bend. Maintain a slight bend as you rise back up, unlock your fingers, and slowly raise your arms toward the ceiling then bring your arms down to your sides. Repeat it 10-15 times in one go. You can make 3-4 sets of 10-15 reps each.

Forward Bend

Exercise #3: Side Planks 

Side Planks strengthen and stretch the shoulder muscles and the oblique muscles on the side of the upper body. It helps to ease off the stiff back for those in constant sitting jobs and very less movement during the day. Doing it regularly will bring an amazing agility in the body.

Technique To Do It

Starting on either your right side or left side, lie on your side and place your hand on the floor. For balance, stack the feet as you lift your body off the floor. Inhale as you extend your free arm toward the ceiling, keeping your abdominals tight. Hold this pose for 8- 10 seconds, then lower your arm. Repeat 10 times on each side.

Side Planks

Exercise #4: Reverse Lunges

Compared to a basic lunge, reverse lunges place less stress on the knees while still toning your legs. It Enhances your body balance and works directly on lower limbs, strengthening them for all the other strenuous activities throughout the day and the weekends.

Technique To Do It 

Stand tall with your arms at your sides, and take a step backward with your left foot. Slightly, bend your hips, then lower your left knee to the floor without fully touching the floor and lifting your left heel. Slightly “lunge” forward, then return to standing. Alternate legs for 10 to 20 total reps.

Reverse Lunges

Many times, it can be difficult to find new, simple exercises that don’t require a machine. However, by incorporating these easy exercises and others, you can stay fit and relaxed without a gym membership, given the hectic work schedules.

Be fit! Be Fabulous!

The post Simple Daily Moves To Get You That Killer Body And Relaxed Mind! appeared first on Youngisthan.in.

Hey, is my collar bone showing?

Oh, my thighs look fat, right?

Oh, how do I get that bikini bridge?

Well, these seem to be the questions, making the rounds in the minds and lips of almost all the young divas today. It won’t be wrong to say that fitness has taken a different meaning altogether when it comes to fashion hungry youth, running mindlessly after the perceptions created by the glamour world and digital media.

Thigh gaps, bikini bridges and the prominent collar bones are the calls of the first order.

Not to forget that the mushrooming of so called “fitness websites” and “facebook pages” displaying the alluring pictures of celebs with such features, has a lot to do with this madness.

Little does the aspiring youth tries to understand that the pictures are always PHOTOSHOPPED.

How is that you cannot see the evident trap you are falling for.

Blindly following the unhealthy trends just to look like what the media is projecting, is not at all a good idea.

The Collar Bone: Oh So Prominent! 

Well, this definitely has to be the first and the most popular one on our list. An Increasing number of young women think it is okay to try to have prominent collar bones, as they think it is sexy. Well of course, some women have it naturally irrespective of their weight, but for those who don’t, it has become some kind of fitness goal. Protruding collar bones are something that women find quite sensuous, for quite a long time, even before social media took over our lives. It has only become more infamous today with several teenage girls aping models and harming their bodies.

If you do not have that sharp bone structure, you cannot have a protruding collar bone, no matter you run 100 miles a day or you starve yourself to death.

Get An Eye For That Gap In The Thigh!

No! A thigh gap is not always real. The pictures are most of the time fake or photoshopped. It is disappointing to how it is trending big-time on social sites and teen girls are running choked after it, just because they want to look desirable! It gained momentum through sites like Tumbler on which it began trending under the ITG or inner thigh gap tags. Cara Delevinge, a 21-year-old supermodel, is believed to be the inspiration behind this crazy trend. There are also several Twitter accounts that are dedicated to Delevinge’s thigh gap which shockingly have thousands of followers, most of whom are vulnerable teenage girls. And guess what? They are starving themselves to death and following almost every diet and workout routine to achieve those gapped thighs! How silly one can be?

Can A Thigh Gap Be Attained By Anyone?

The answer is no! A person’s genes determine hip and bone structure, thus making it impossible to make the pelvic girdle wider or narrower even through intense workouts. Women with wide hips have a chance of having that gap between their thighs, but that too is just a chance! You cannot workout and follow crazy diets and expect them to do what your genes could not either. Apply your brains too,  with all the crazy ideas!

Now This One Is The Most Desirable Bridge To Be Built! 

A bikini bridge is the hollow space that is created between a person’s bikini bottom and hip bones when lying down. Started off as an internet hoax, the bikini bridge has somehow found its way into the wish lists of thousands of young girls across the nation. Photoshopped and fake pictures being shared on Instagram and other social sites do a lot of harm and young girls start to run after this unhealthy trend just to fit into the GenX stream.

Can You Achieve A Bikini Bridge?

No, you cannot. Not by simply starving yourself or indulging in all sorts of wrong exercises, thinking that it will help you get rid of that extra flesh around your waist. Many pseudo health experts and lifestyle clinics are minting money just by spreading the fads about making a bikini bridge achievable by diets, workouts and the last but the most stupid resort of going under the knife.

Where exactly are we going with these BONY (read PHONY) ASPIRATIONS?

We are not denying the fact that women are extremely conscious about their bodies and they try to bring the hell down to get that yummy body which is splashed all over the screens, just to allure them. This is the reason unhealthy notions such as bikini bridges, thigh gaps and prominent collar bones are becoming the lead stars on the fitness goal calendars of young girls. A perfect body has an altered meaning now.

But the fact remains that a HEALTHY BODY is not what LOOKS SKINNY! It is rather a body that is free of physical ailments, looks presentable, is full of energy and enthusiasm, and is bubbling with life.

Stop subjecting yourself to physical and mental agony in the quest to achieve what is most unhealthy for you.

Let us undertake a responsible feat to stop spreading such trends on social media and talk about things that promote health and happiness and not just appearances.

Let us try and make our women feel proud of what they have and how beautiful they look the way they are.

The post Hey Girl, Do You Think You Are looking Good In Those Bones? No, You Are Not! appeared first on Youngisthan.in.

It is a happy sight to visualise many young guys and girls indulging in football play, as it continues to become a household game today. Every other youngster is seen playing or talking about the game, thanks to the events like FIFA and other national and international soccer tournaments.

Even the schools and colleges are focusing on the game and making it an important part of the sports curriculum for young and energetic students.

Many players of national and international acclaim are born like this only, after trying and mastering the game hands-on in the schools and colleges or in gullies of their locales, just like cricket.

Yet, it is imperative to know and understand the technical terms and the bodily fitness required for the game and whether or not you are doing it right.

With so much info on the internet, TV and magazines, one is ought to be surrounded by few myths and the most common happen to be the myths about strength and conditioning for youth football fitness training.

This is a must to understand and bust, before you are ever going to be successful at improving your strength, power, speed and fitness on the field.

Myth 1: Football is an endurance or “cardio” game so you need to go for a 20 to 30 minute jog for football fitness.

Truth: Football is out and out a power and speed game. Going out out for a 20 to 30 minute jog is “old school, outdated” football fitness training and will only teach you to be slow, weak and put you at risk for overuse injuries. Short burst interval training is the current and the most effective fitness training solution.

You need to find a football fitness program that includes interval training to maximize your short and long term conditioning needs.

Myth 2: Sit ups and crunches will tone my stomach and build my “core”.

Truth: Abdominal exercises such as crunches, sit-ups, and abdomen machines are actually the LEAST effective method of building the core. They do more harm than good. Sit ups cause increase pressure on the “jelly” discs in the back. Over time this may lead to back problems. Opt for weight training (the right kinds) in the presence of a certified coach, to obtain a strong core building.

Myth 3: Weight training or lifting weights will cause growth plate damage. Lifting weights will “stunt” growth.

Truth: Growth plate injuries are the result of unsupervised weight training. Football Athletes who perform strength training or resistance training exercises with proper form, technique and progression, develop stronger joints, improve stability, increase strength, power, speed, confidence and are more dominating on the soccer field.

Myth 4: Children shouldn’t weight train until they are 14 or 15.

Truth: Absolutely false. Most people think of body building when they think of weight training. A young boy or girl of the age of 8 may start a properly designed football resistance training program with significant benefits. Make sure you are doing it with the perfect stance with the help of a qualified trainer.

Myth 5: I will become “bulky” and “lose my flexibility and ability to move” on the football field.

Truth: This is absolutely false. A properly designed program for both young football girls and  boys improve body composition (body image), overall health and athletic performance on the field. An effective youth strength and power program must have the following components built into it:

1) Exercises To Prevent Anterior Cruciate Ligament Tears. i.e. Single Leg Squat

2) Exercises That Closely Resemble The Actions On The Football Field. i.e. Lunges

3) Total Body Exercises For Base Strength. i.e. Squats

4) Exercises That Build Power. i.e. A Progressive Plyometric (Jump) Program

5) Conditioning That Includes Intervals And Sprints

6) Exercises That Include Stop – Start And Change Of Direction.

7) Sound Nutritional Guidelines.i.e. Pre And Post Training And Game Meals.

It is vital that you look for these components in any strength and conditioning program for yourself, be it in your college or your personal training, if you aspire to be an awesome player with the perfect levels of physical fitness.

Go get it footballer!

The post Busting The Fitness Myths For The Young And Aspiring Football Players Of The Nation! appeared first on Youngisthan.in.

We want to be healthy!

We want to be physically fit!

We know the means!

But what are we doing about them?

As we climb up the ladder of life with the years adding to it, we start to think about the possible areas where we need to work upon. If we are feeling stressed, we start desiring a more relaxed and controlled state of mind. If we are feeling unaccomplished, we crave for more creative challenges. Irrespective of where we are starting from, the biggest challenge in today’s fast pacing life remains is that of TIME!

Similar way, a strong desire to be healthy, that everyone seems to have these days, can bring up thoughts of finding the time for exercise and developing better eating patterns. These very thoughts can increase our perception of feeling “stressed” and increase the resistance towards doing the things we believe we need to do! In the end, it can be like having a tug-of-war with ourselves!

Yet, one easy way to quickly experience feeling healthier is to experience the emotions of happiness and laughter. And the best part is that it comes FREE!! And takes no substantial TIME!!

“How do you do that?”, one may ask, if you don’t feel very happy?

Well, did you ever try this? One way to quickly feel happier, is to place a pencil horizontally in your mouth and bite down on it for 60 seconds.It may seem weird, but after doing this, people reported feeling “happier”. People in formal studies who bit down on a pencil for 60 seconds, also described images they were viewing as “funnier”.

What Is This Magic?

Now ask me, how does this happen? Let me answer! Biting a pencil in this way activates certain muscle groups. These muscle groups are the same ones activated when we spontaneously smile and experience “happiness”. The brain, being an instrument of interpretation, takes the sensation of the muscles contracting and interprets it as “smiling”. This neuromuscular event of “smiling” is then linked to the emotional memory bank of feeling “happy”, and in response, “happy” chemicals are released, we then become aware of the emotion of “happiness”.

As far as our neurobiology is concerned, this is all very straightforward stuff. If our brains were talking to us they would probably say, “Well dah! How else did you think it worked?” We, or most of us anyway, may answer and say, “Actually, I thought I was in charge of my own emotions!” At which our brains may very well fall about laughing! This, however, would not be a bad thing as laughter is another emotion which is very, very good for us and enormously healing.

How It Affects Your Health

One of the ways laughter affects our health is by moving lymph fluid around our bodies. The lymphatic system helps to boost our immune system by moving out waste products from organs and other bodily tissues. Circulation of lymph around our bodies requires movement and a good ol’ tummy laugh is great for doing just that. As we gulp in more air whilst laughing, we also bring in great gulps of oxygen which biologically energises our cells. Did you know that in some countries, people go to oxygen bars and pay to have a few breaths of high concentration oxygen, saying it makes them feel “clearer” and “refreshed”?

To top it off, in every moment we are laughing, we are triggering a cascade of healthy chemicals. These chemicals literally course through our bodies and flood each and every cell. The popular book “Happiness” author Mike C. Adams once quoted that, if we were to buy just one minute worth of “happiness” chemical compounds from a laboratory, it would cost more than $10,000. WHOA!!

Why are they so expensive? Well, these chemicals have a significant effect on counteracting the health consequences of stress and are especially effective in their anti-aging properties!

Free Ways To Be Happy And Laughing

So, rather than spending so much on unnatural happiness or waiting for funny stuff to happen, we can be proactive in seeking out laughter! It doesn’t have to cost much and it doesn’t have to take much time. Here are some ideas to get you started:

• Watch a funny movie.

• Watch the comedy program that you like (Comedy Nights With Kapil?) or funny videos on YouTube.

• Share as many jokes possible with friends (stop frowning to funny WhatsApp forwards)

• Watch children play or even better play with them

• Just laugh – for no good reason! One of the funniest shows I have ever been to was a man who came on stage and did nothing but start laughing. The whole audience was soon in stitches!

So go on with it! Have fun and be infectious in the nicest of possible ways! The bonus will be, you will feel the surge of health and happiness within you, in no days at all!

Happy and healthy laughing to you!

The post Laugh Your Way To Health! Yes, You Can! appeared first on Youngisthan.in.

Is someone in your family struggling with weight issues?

Are you worried about their health?

Are you willing to help them lose those harmful extra kilos but not sure how you can?

Well, let me help you, help your loved one reach their health and weight goals.

Read on and find these 5 awesome ways on how to do that, without making the task too difficult.

1. Be Their Partner In Crime

If the family person who is trying to shed some pounds for health reasons, and following a diet, you can become their partner in the journey and have the food that they eat. This ways, they won’t feel alone and left out and get motivated better to walk the road. You will definitely benefit in a positive manner, when you see a fitter and healthier you after following the diet with them. But make sure you pamper yourself of your favorite treats every now and then, when the person in question is not around.

The post No It’s Not About You! You Can Help A Loved One To Lose Weight! Yes, It’s Amazing! Just Do These! appeared first on Youngisthan.in.

This one’s for all you fitness freaks who spend hours in a gym training week after week!

Do you know that your body is battered with the physical exercises and the only way to renew it is to “service” the muscles, tendons, ligaments  that are constantly being used?

Now if I may ask, would you drive your car for miles and miles without getting it serviced? I just got my car serviced this month as the service warning light had been on for a bit of time and I thought I should better not leave this!

Isn’t our body a machine too, a far more precious one? Our body needs SEVICING too!

If you are into heavy workouts, one thing you can do, however, to look after your body at regular intervals is DEEP TISSUE SPORTS MASSAGE!

Massage therapy is actually the simplest and oldest form of medicine. There are references to massage in Chinese Medical Literature dating back to 2,700 B.C.

You may be someone who trains or exercises regularly and may get succumbed to aches and pains or even physical injuries. The effects of hard training and injuries can impair your muscular and physical development. Deep tissue sports massage can combat the negative effects of the training regimen and might even help you gain greater muscle mass therefore developing a more proportional and symmetrical physique.

This may increase your competitiveness by enhancing your performance and helping you reach your physical potential and perhaps even improve your stage presence for competition if you are competitive!

Why make it a routine?

Regular deep tissue sports massage therapy should be regarded as part and parcel of your dedication to living a healthy lifestyle. Research has established that regular deep tissue massage therapy improves range of motion, reduces recovery time, increases muscle tone, and increases flexibility.

Whatever the ailment, or condition, sports massage therapy embodies the elementary concept that the body’s soft tissues, muscle, fascia, tendons and ligaments respond to touch. Hence, the definition of “therapeutic massage” as the manipulation of the soft tissue structures of the body to prevent and alleviate pain, discomfort, muscle spasm, and stress to promote overall health and well being.

ADVANTAGES OF THIS MASSAGE 

Increased Range of Motion

Muscle tightness limits range of motion, and lifting with tight muscles can lead to injury. Massage stretches bundles of your muscle fibres lengthwise and sideways to improve tissue elasticity. Deep tissue massage treatments help release tension and pressure by stretching the sheath or fascia around your muscles. Muscular scar tissue can promote inflexibility and increase your risk of injury and pain. Massage can also restore mobility by breaking down scar tissue caused by overtraining, previous injuries or trauma.

Accelerated Recovery

Muscles need recovery nutrients to repair damage and grow for bodybuilding. Massage speeds up your recovery time by increasing muscle tissue permeability and opening micro-circulation. A deep massage increases tissue permeability by opening pores that enable fluids and nutrients to pass through more effectively. This removes waste products, such as lactic acid, that accumulate while training and inhibit muscular contraction.

Improved Muscle Tone

Deep tissue massage supports a well-defined physique by increasing circulation that improves your muscular tone. Damaged or tight muscle tissues do not hold blood well and diminish your muscle tone. Your sports massage therapist may use a technique to move fluid through blood vessels and lymph nodes. This involves increasing the pressure at the front of the stroke to create a vacuum effect in your vessels. This improves muscle tone by helping damaged and tight tissues get the nutrients required for growth and repair.

Sports Injury Prevention

A sports massage therapist who has studied sports therapy, physiotherapy or sports rehabilitation, can administer massages to treat or prevent injuries related to regular training. Skilled sports massage therapists can identify and treat muscle tightness as well as trigger points and scar tissues that might increase your risk of injury.

Psychological Effects

Receiving a massage before a bodybuilding or fitness event, for example, can improve your performance by enhancing your mental state. A deep tissue sports massage can boost your level of confidence and diminish any accumulated stress that developed as a result of your training. Feeling confident and relaxed will reflect in your performance.

To Sum It Up

The benefits of DEEP TISSUE SPORTS MASSAGE therapy are incalculable considering that massage literally affects every system in one’s body. Aside from feeling good, research indicates that massage reduces stress, lowers heart rate, lowers blood pressure, increases circulation, increases lymph flow, aids in elimination of toxins and increases endorphins, the body’s natural pain killers.

I personally feel the super benefits of regular deep tissue massage and there are many qualified therapists available.

The post A Good Message For A Good Massage! To All The Fitness Freaks! appeared first on Youngisthan.in.

Everyone wants a body like Hrithik Roshan or John Abraham but very few understand that just being fit is all that matters.

The biggest reason why you don’t have to crave for a body like those film & TV actors is because you don’t have to go shirtless in public.

Thankfully we have role models like Akshay Kumar who insist on just getting fit and that too naturally without the use of any kind of drugs/supplements or steroids.

So here are some tips for building a sexy body in a safe way!

1.  Bend It Like Our Ancestors

A body that is built in an Akhada or any other natural form of fighting or training like kalaripayat (popularized by the actor Vidyut Jamwal) or Malkhamb & Mardani Khel is much better than a body that is built in just gym.

2.  Do Your Research

Before you start working on your body, just do a small research on the internet about the basic do’s & don’ts. Not every rule will apply to you or your body type but at least you’ll have a basic knowledge of the concepts and not blindly follow your trainer/friend in the gym because even they can be wrong.

3.  Keep it simple

Follow the village life style where they eat right food at the right time, listen to your mom and go to bed early because your muscles need that time to repair & rebuild.

4.  Slow & Steady Wins the Race

It may sound cliché but it’s the ultimate truth and always remember ‘What comes Quickly – Goes Quickly’ even your muscles.

5.  No Pain Full Gain

While exercising if you experience any kind of pain especially a muscle pull or a cracking sound then STOP IMMEDIATELY. Such injuries can do permanent damage!

6.  Compare With Your Selfie

People often make a mistake of comparing their body with Hollywood/Bollywood superstars.

Solution: Take a selfie on the first day of your training and then take a selfie after 30 days. Compare both & you’ll be amazed by the results.

7.  Be Like Milkha!

Commitment is the key to success! So stand up against all your failures & difficulties and emerge as a winner!!

8.  Remember Your Childhood

Go outdoors and have fun!! Outdoor games build your Core Muscles, at the same time gives you an overall sexy body workout.

9.  Don’t Allow Outsiders

Not just outside food but also the protein & vitamin supplements are bad for the body. Because once the body starts getting supply from the outside, it stops producing those vitamins and other vital elements in the body naturally.

10.  Be Fit – Not A Freak!!

According to a recent survey in America girls actually voted for a moderately fit guy instead of a guy with a perfect sexy body. Because girls like a ‘boy-next-door image’ more than ‘I-am-living-on-steroids image’!

The post Top 10 Ways To Build A Sexy Body But In A Safe Way!! appeared first on Youngisthan.in.

Surya Namaskar – All of us are celebrating international Yoga day on 21st June. The present situation is that everyone is familiar with yoga and its effects.

Today we are going to tell you about Surya Namaskar ( Sun Salutation ), which is an independent and complete exercise in itself.

Let’s know how to complete the twelve steps of Surya Namaskar.

• Stand straight on carpet or blanket with your both feet closely aligned. Inhale deeply, expanding your chest and relaxing your shoulders. While you inhale, raise your arms from the sides. And as you exhale, join your palms together as if praying in front of deity. It is the first salutation towards the sun.

• Keeping the palms joined in the previous prayer position, breathe in and lift your arms up and bend backwards slightly. Your biceps should lie close to your ears. This posture is to loosen up your body by stretching the entire body backwards, standing at your tip toes.

• Now, breathe out and bend forward from the waist. Go down and touch the ground but keeping your spine erect. Does this as you exhale slowly and completely.

• Breathe in stretch your body parallel to the ground. Keep your hands to the side and bring your right knee toward the right part of the chest and let your left leg stretch behind. Now, look up.

• Now as your inhale, fling your right leg also backwards aligning your entire body parallely to the ground.

• Gently bring down your knees towards the floor and exhale. Now bring your chin to rest on the floor, keep your hops elevated in the air. Your two hands, two knees, chin and chest will rest on the floor while your hip stay elevated in the air.

• This step is also known as cobra pose. This is simply aligning your chest and torso 90 degres to the ground. Make sure you use your hands to support your body and are not tempted to transfer your entire weight onto them.

• Keep your palm and feet where they are and slowly raise your mid-section.

• Now we do the opposite of what we did in the 4th step. Bring your right foot forward, while resting the left foot at its original position.

• Now, slowly bring your left foot forward, next to the right foot as you exhale.

• Now, inhale raise your hands upward and bend backward.

• Finally, exhale and stand up in relaxed manner. Feel the positive vibrations in your body. This is how you can complete one repetition of this exercise.

Surya Namaskar (Sun Salutation) is also associated with Yoga and Naturopathy. The sun’s heat and light have unprecedented benefits in health and increases intelligence. Do Surya Namaskar early morning on daily basis. By doing this, you can make yourself as a powerful, efficient and brilliant person.

Keep this in mind that you should contact any trainer who can  guide you properly before performing the exercise.

The post International Yoga Day : How To Perform Surya Namaskar appeared first on Youngisthan.in.

Office Workouts – Nowadays mostly people have sedentary lives which make them vulnerable to diseases due to lack of activity.

Sitting full day in front of computer without budging can lead to obesity, back pain, poor posture, body cramps, tense muscles, lethargic and several other hazardous health issues.

We all love our job but we cannot ignore our body also, right? The best way to fight against these adverse effects of 9-5 routine is exercise.

Here are some office workouts that can help you to improve body’s flexibility and strength.

1. Carpal tunnel reliever.

Professionals who hardly disengage from keyboard can get the carpal tunnel syndrome. You can avoid this syndrome by doing a simple exercise every day. One has to stand at your desk, place your palms on the desk in a way that your fingers are pointing towards you. Lower your body to pressurize the wrist and hold in the position for 20 seconds. Do it for both hands one by one.

  2.  Desk push ups

Desk push ups are one of the best ways to fight all the aches. Place your hands on the edge of the desk and stretch out your legs behind you and push off the force as much as you can. Make sure that desk doesn’t get slide away easily as lot of force will be given on it.

3. The desk chair swivel exercise

If you office chair is the swivel one then you can perform this particular workout. Sit upright and hold on your desk with both hands and swivel the chair from one side to another that will stretch your back muscles and abs.

4. Wooden leg exercise

This exercise will help you to relieve your lower body pain. Extend one leg out straight and hold it for 30-40 seconds and then raise it little above and feel the pressure for few seconds and repeat the same with another leg.

5. Deep breathing

This is one of the simplest yet effective exercises. If you do not mind sitting down, you can sit on ground, cross your leg with your hands on stomach and take deep breathes.

6. For more simple desk exercises, you can check out this mentioned video.

These are simple office Workouts – How do you battle stress at work? Let us know your thoughts and ideas about office exercises at the comments below.

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Motivations for morning exercise – There are many benefits to excercise before you go to work, but it’s hard not to hit the snooze button and roll over. Use these tips to get up and get going.

Motivations for morning exercise –

1 – Move Your Alarm Clock

Instead of sleeping with the alarm next to your bed, move it to the other side of the room. That way, you will have to get up and get out of bed to shut it off. Once you are up, it’s that much easier to stretch, don your workout clothes, and head out the door for a brisk walk around the neighborhood or to the gym for a morning workout routine. If you use an alarm that plays music, set it to a song from your workout playlist to help get you in the mood for exercise.

2 – Make a Date

Having a workout routine buddy is a great motivator. Make plans to meet your exercise partner at the gym at 6 a.m. or on the tennis courts at 7 a.m.

3 – Make Friends at the Gym

If you don’t have an exercise buddy yet, chances are you will make one after a few weeks of sticking to a morning workout routine at your gym. You will become familiar with the regulars who also exercise there that time of day.

4 – Have a Set Goal

Every Sunday night, create your workout schedule for the coming week. Tell yourself, for example, ‘This week, I’m getting up at 6 a.m. Monday, Tuesday, Thursday, and Friday, and running three miles before work.’ Schedule your morning workout just as you would an appointment.

5 – Load Workout Music Onto Your iPod

Research has shown that listening to music when you exercise can produce positive thoughts and help offset fatigue. A faster tempo to pump you up first thing in the morning and switching to a slower tempo toward the end of your workout routine.

These are the Motivations for morning exercise – To follow through on a morning workout routine, it helps to lay out your exercise clothes and equipment the night before. That way you don’t waste any time getting dressed and ready for your workout. One possible disadvantage of exercise in the morning is that your time may be limited overcome this limitation by having a set routine and not wasting time looking for your sneakers or your weights.

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Exercises that our celebrities do – The thumb rule to exist in the glamour world is to look your best and rise above the mediocre.

There is always a cold war between celebrities in pursuit to leave others behind.

But nothing comes easy, ranging from acting skills and achieving the perfect sculpted figure, Bollywood celebrities always walk extra mile to achieve. Their Instagram and Twitter exercise video posts give us ceaseless motivation and people who hold utter contempt towards lethargy, hit the gym for keeping fit. There are, however exercises that our celebrities do for the body a particular role or look requires, our trainers will never ask us to attempt because those are bone-crunching to bits.

Many of you may have heard of the name of celebrity fitness trainer Yasmin Karachiwala whose fitness studio ‘Body Image’ is visited by Bollywood damsels like Katrina Kaif, Aliaa Bhat, Esha gupta, Bipasha Basu, Sophie Chowdhry et al. They exercises that they are made to attempt in Body Image rather look insurmountable to us. Then there is Sushmita Sen, the trend-setter and go-getter, she is the woman we all want to become. At the age of 40, Sushmita goes through a gruelling exercise regimen to maintain that beautifully carved waist she flaunts with pride.

Here are some of such examples of Exercises that our celebrities do :

Exercises that our celebrities do –

1 – Aliaa Bhatt training her abs:

Alia Bhat is absorbed by the beastmode here. She is made to do train her core by rolling on the floor and doing reverse crunches. It is not any easy as it looks, especially when a strict trainer like Yasmin Karachiwala is standing guard.

2 – Yasmin attempting the leg muscles:

Yamin is seen doing forward leg lift lunges, mountain climbers with pushups, Butt bridges, diamond sit ups and squat jump alternate floor touch in 30 counts each with 3 repetitions. This takes years of training to achieve such flexibility and not a common man’s bargain.

3 – Ronaldo doing Pilates:

The 5 times Ballon D’Or winner star footballer Christiano Ronaldo here is training his calf muscles and hamstring muscles by doing Pilates. Let us tell you, Pilates kills you and you feel the burn up, close and personal. Attempting Pilates is not an easy ball game, guys!

4 – Here is Alia Bhat training her abs again:

In this video, Alia Bhat is seemed to train her abs like a boss. Yasmin makes sure the exercises are fun so that one never gives up. Can you match Alia’s dedication? Think about it.

5 – Hanging reverse crunches:

Oh boy, simple crunches look like moving a mountain to us, and here’s this guy in Yasmin’s Body Image effortlessly pulling off hanging reverse crunches is giving us cold sweat. Totally overkill for us!

6 – Yasmin doing Pilates in Wunda Chair:

This looks promising and tiring in the same vein. Yasmin looks like she was born to do it. But wunda chairs are not a common sight in many gyms because it’s not our cup of tea!

7 – Make way for Sushmita Sen:

Lonewolf, as she calls herself, lives up to the name completely. Sushmita’s dedication is sky-high. Is it her body or elastic?!

8 – We give you Sushmita Sen again:

With those two hooped ropes, she makes her whole body sweat. Hands down!

These are the exercises that our celebrities do – We presume you too are bowled like us!

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Secrets behind Deepika padukone figure – Deepika Padukone’s svelte silhouette has become the fodder for social media for long.

Her skyrocketing Bollywood career is the sign how hard work makes all negativities fade out. While external beauty rules the roost in Bollywood, it recently saw the evolution of a true diva Deepika Padukone who had the courage to rock the boat and join modelling instead of following the footprints of her Father Prakash Padukone to choose Badminton as her career. It is no secret also that she had been a successful state level Badminton player and a model of same stature. Deepika is placed in the list of celebrities with enviable figures for all the right reasons.

Here we will blow the lid off the well kept secrets behind Deepika padukone figure. Read on below:

Secrets behind Deepika padukone figure – 

Deepika is an ardent connoisseur of diet and yoga which helps her keep herself rejuvenated and interested. She was quoted as saying, “I do regular exercise, yoga, eat healthy and positive thinking is what makes me look good.”

Deepika’s height: 5ft 9 inch/175 cm

Weight – 60 Kg.

Here, take a quick look on her everyday diet:

 Breakfast: Deepika prefers 2 eggs with low fat milk with she alternates with South Indian dish like Idli, Dosa, Upma etc.

Lunch: Grilled fish, chapattis and fresh vegetables she prefers in her lunch

Evening snacks: She consumes dry fruits like nuts, almonds with coffee

Dinner: Deepika likes to keep her dinner simple with chapattis, vegetables and fresh fruit juice. She meticulously avoids non-veg, rice or heavy food in night.

She keeps taking fruits, fruit juice or coconut water every two hours whenever she feels hungry.

Deepika’s workout secrets:

Deepika is an early riser, she wakes up at 6 am and kickstarts her day with Yoga and some allied stretching exercises.

She performs Surya Namashkar, Cat Pose, Sarvangasana, Virbhadrasana and Pranayam in her yoga schedule.

She hates going to the gym daily and prefers doing some pilates and stretching in Yasmin Karachiwala’s Body Image gym. Alongside, she does pushups, pull-ups, crunches and squats to focus on different body parts.

She is a good dancer and dances as if nobody is watching to keep herself fit.

There are light trainings she includes in her routine exercises too for keeping herself fit.

When she can’t maintain working out for 1-2 weeks due to her busy schedule, she prefers doing some freehand exercises for toning different muscles in the body.

Deepika is very sincere about her fitness and stays true to the routine even if she is not hitting the gym. She believes in dedication and practices it in her life also.

Quick trivia about Deepika’s fitness secrets:

• She drinks water aplenty.
• 8 hours sleep is a must for Deepika.
• Healthy eating and mostly eating fresh is her motto.
• She also practices badminton aside from working out and dancing because she runs that in her blood.

These are the secrets behind Deepika padukone figure –  So, if you are still snuggling up under the blanket, maybe you should rethink.

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Exercises that pump biceps – The fitness enthusiasts enjoy bicep curl sessions the most in the Gym.

It the legend Arnold Schwarzennegar’s almost derived orgasm from pumping up his biceps to the highest limit. There is one thing that all gym bros tend to do wrong that is curling heavy loads with a lot of momentum thereby causing elbow inflammation and inefficient muscle stimulation. Take for instance, if you train one arm for no-load with maximal muscle contractions and the other arm used for heavy loads, it produces the likely hypertrophy. Also, ‘the stronger you are, the bigger you are’ theory doesn’t apply to the bicep growth.

Here are three techniques that you cover up in 30 minutes will give you maximum pump and growth in your biceps.

Exercises that pump biceps – 

1 – Iso Dynamic Dumbbell Curls:

You should be wise to choose a weight with which you can curl up to 15-20 repetitions. You need to curl the weight up till your forearms with slightly below parallel to the floor. You need to squeeze the dumbbells as hard as you can to create an irritation stimulus and notch up your muscle fibre recruitment. Once holding, perform curls for 8-12 more reps, or until you just give up.

2 – 100 repetition Mixed Grip Curls:

With this technique every muscle fibre in your bicep muscles will be tapped and exhaust you by generating high metabolism. It can be extremely painful, though.

All you need is to pick up an empty barbell. The load should be 0.5-1 in each sides, depends on your capability but an empty rod will do too. Keep your elbows by your side and hold the barbell with wide grip which will help you focus on the short head of the biceps. Perform 50 controlled repetitions starting from here and change to standard shouldered width grip to target both the heads of your bices equally and continue 50 more reps. it is up to your choice if you can perform 10-20 last reps but initial 80 should be performed with devotion.

3 – Blood flow restricted curls:

It is an advanced training protocol for hypertrophy and injury rehab. It is meant to hinder the intravenous blood supply in the limbs and then train against the light moderate resistance. It is knows to produce muscle protein synthesis akin to lifting heavy loads.

It also produces highest amount of metabolic stress. You can try a resistance band or tourniquet (the type that a nurse ties in your hand before collecting the blood sample), just below your shoulders at the starting of the bicep muscles. It should be moderately tight so that you can curl up to 5 reps. Pick a lighter load and perform 20-25 controlled reps. It will be killing you after 15 reps.

These are the Exercises that pump biceps – These exercises pump up your biceps like no other so try these ASAP.

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A person, who wants to build a sturdy and appealing chest, will focus on Dumbbell flyes because they are the staple for it. If you are in a gym, your trainer will opine for dumbbell flyes and make sure you are doing it in the right order. However, the thumb rule of gaining muscles faster is the technique which has to be appropriate even if the counts are less. Also, it is an imperative to push your muscles out of their comfort zone by increasing the weight as time goes by. As dumbbell curling is essential, we always lean on it in blindfolds but cable flyes render equal or may be better results to your muscle building and we bet you had not any idea of it.

Here under discussed are the differences between cable flyes and dumbbell curling:

The legend Arnold Schwarzenneger swore by dumbbell flyes because it isolates the pecs so his followers made this a yardstick of building chest muscles. But they have become old-school already ad cable flyes are slowly finding feet.

At the time you are holding the dumbbells at your sides, the tension is concentrated in your chest muscles. When you begin to do the fly movement, the tension at the top muscles reduces and there is absolutely zero tension on your chest muscles. Which means, you are just doing a balancing the dumbbells act against gravity and doing little good for your chest muscles, leading into compromised hypertrophy.

When you hold the dumbbells downwards, it passes a lot of unwanted tension on your shoulders which disable you to properly pack your shoulder (scapular retraction). So you better combine dumbbell flyes with cable flyes to save yourself from shoulder impingement and rotator cuff injuries.

Cable flyes help you to put perennial tension on the chest muscles thereby stimulating the pecs throughout the range of motion. It results in superior chest development and greater pumps.

You can adjust the cables and tweak the fly movement as per your body’s requirement which is not possible with the dumbbells or pec-decs.

When you do cable flyes, your back gets a support of a bench hence the stability increases and unwanted body momentum decreases. You can safely plant your shoulder blades into a support which causes proper scapular retraction and impingement of the shoulder joints are easily avoided as the subacromial space width increases up to three times.

Cable flyes stimulate chest fibres and are good for your shoulders.

You are recommended to rotate your wrists 90 degrees bringing them in a supinated position and simply hold the cable hooks without any handle attachment to get things right.

The aforesaid variation is called Bayesian fly, an invention of coach and scientist Meno Heneselmans is an effective exercise for your chest and shoulders.

You can start with 2-3 repetitions and increase up to 15-20 and feel the burn at the chest real, like real bad!

So, try the simple cable flye methods for a few days to see the difference.

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There is a pretty famous saying in the gym bro level that education is important but the growing biceps are the way of life. Your bicep size matters not only for the visual appeal but also for the confidence-boost. The idealized physique takes years of hard work, dedication and proper diet and many of us are killing ourselves in pursuit of it, no matter with wrong attempts. Biceps are they key part of your body growing which is really taxing. May be you have been doing things wrong so far. Here are some reasons why your efforts are going in vain:

There is no consistency in your training:

Overtraining doesn’t give you a quick result. Your biceps need to rest for a day or two in a week. There are guys who train their biceps at least thrice or four times a week. You however, always have to remember that biceps have a small muscle group which recovers quicker than other muscles and they are active during the pulling exercises too. So, you need to focus on your biceps maximum twice a week.

Use the right variations and forms:

No matter if you are doing seated or standing bicep curls, it bears the same effects in your body. Also, switching barbells to dumbbells also don’t make significant difference. So, in order to attain the overall muscle growth, you need to concentrate on training them at various lengths. Variations should be different to train your arms better.

Don’t skip compound movements:

Since testosterone plays a pivotal role boosting strength and muscle growth, you should go for heavy compound lifts that help generate testosterone in your body. If you train your biceps with a heavy compound lift, it helps you achieve a better bicep hypertrophy.

Not getting sufficient sleep:

If you are not getting sufficient sleep, it hinders your muscle growth. Sleeping any less than 8 hours boosts cortisol in your body which is detrimental to the testosterone production, muscle protein synthesis and muscle recovery as a whole. So, you are ought to catch at least 7-8 hours of sleep.

Switching from point A to B:

To build your guns iron-like, you need to move the weight from A point to B, not the lower back or anterior delts. Only using momentum and swaying the weight out of bottom position lowers the chances of powerful contraction that ignites the muscle growth.

Keep the wrists in line:

Try to keep the wrists in line with the forearms throughout the entire set and don’t curl the wrists backwards while initiating the movement with forearm flexors.

Keep your muscles under tension for a longer period:

You need to keep your muscles under tension for a longer period of time and determine the number of plates accordingly. Go easy with the plates because more weight exhausts you soon and make sure each rep endures more than 2 seconds.

Acquire full range of motion:

We recommend you to start every repetition with biceps fully lengthened to exhaust the more out of the training. It also induces growth as the muscles are under tension for longer.

Induce hypertrophy:

Inducing hypertrophy is equally essential like getting a good stretch. Also, a strong peak contraction at the top of any sort of curl is also important. Squeezing the biceps to utmost level generates better blood flow, shoots off more fibres and increases lactic acid burn thereby promoting the muscle growth.

Change strategy:

Don’t train with same grips, angles and planes over and over. Instead experiment with closer grip, medium or wide grip in a bar. You can also curl by leaning forward instead of just standing or sitting, pull from a lower or upper pully. These strategical changes are likely to bring you quicker benefit.

These are the small changes in your exercise regimen that will give you stronger biceps in no time.

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The weight lifters are privy of the term called 3D shoulders which means well rounded and fuller appearing shoulders. Building 3D shoulders require utmost dedication and days of hard work from an individual. To build your 3D shoulders perfectly, you need to focus on the lateral deltoids which are the surface head of the deltoid group which plays a pivotal role in giving you boulder shoulders. The location of lateral deltoid is atop your shoulders where it is stationed between anterior and posterior deltoid muscles. Here are 10 killer exercises to build perfect 3D shoulders in a matter of months:

Seated Military Press:

You are expected to do 4 rounds with ascending weight, 8-10 repetitions in each round. The tempo should be slow when lowering and fast when up. You have to overload and work both the front and lateral deltoids until exhausted. It generates high tension in the muscles if the weight is on the heavier side.

Lateral Raise:

You are expected to do 10-15 reps with 3 sets, using 5-10 kg in each set while the tempo will be controlled. Most men do this in a wrong way so you need to be careful while doing this. Grip the dumbbells like hammer and tuck the elbows on your sides. Make sure not to make a 90 degree move or all your efforts will go in vain. Attempt to achieve 90 percent straight outward extension and not bend the elbows in the meanwhile.

Standing One Arm Arnold Press:

You are expected to do 4 sets of it with ascending weight while the repetitions will be 8-10 in each. The tempo will be controlled. You need to hold both the dumbbells ahead of your face and do Arnold presses with right hand while freezing the left hand. Now switch the hand and repeat. There should be 4 repetitions in each arm.

Face Pull:

You are expected to do 4 sets with 8-10 repetitions in each set. The tempo should be slow and moderated and squeezing should be maximum. This exercise develops your rear deltoid and not to mention, focuses on the posterior delts with equally. The grip on the rope should be supinated and put all your breath to squeeze the maximum.

Dumbbell Rear Delt Flye:

It trains your rear and side deltoids separately. You need to stand straight, legs and shoulder-width apart, move the waist forward a tad while keeping your back straight. The dumbbells should hang under your chest. Now angle wrists in a manner so that your pinky fingers are a little higher than your thumbs and you are ready to go! Lift your arms straight along the sides. The weight should be on the heavier side.

Front Plate Raises:

It is exhausting to no limit. Front Plate Raises focus on your front deltoids. Keep your hand in front of you while holding a barbell plate and lift forward. You have got to raise it above the eye level so that you can peak through the hole, at least. The repetitions should be 15 with weight on the heavier side.

Dumbbell High Pull:

The overhand grip should be slightly wider than the shoulder width. Now pull the dumbbells in alignment with your bottom towards the chest-high. The repetitions should be 12-15 with weight on the heavier side.

Try these 7 workouts at the Gym and see the change in a few months.

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Two characteristic features in you that help you achieve a better version of yourself are consistency and determination, of course with bone-crushing hard work thrown in. You will have to push your boundaries, mould pain into strength to be an inspiration for others.

31^st is just round the corner and we guess you are shopping vociferously already but what if you can tone your legs a tad more in these few days at hand? You can they slay better with that mini black dress look. Here are a few types of Squats that will help you achieve that feat:

Plie Squat:

Plie Squat works on your inner thighs, quadriceps and the glutes thereby adding great strength to your inner muscles. Plie squats make your thighs appear leaner and sexier in a matter of few days. Start with 15-20 counts and gradually increase the counts up to 50.

Jump Squat:

Jump squat or Squat jump is a great squat exercise for building muscle stamina. This high intensity plyometric exercise makes sure your thighs are rightly toned. Make sure these are deep squats with smooth take-off and landing. 10-15 counts are okay for beginners.

Tip-toe squats:

Tip-toe squats are best for increasing calf involvement; it stabilizes muscles in your legs and works uniformly on your knees, legs and ankles which improve your balance also. Tip-toe squats are mandatory to build a pair of toned legs. It may seem easy in the first go but will get tougher as you increase the counts.

Sumo Squat:

Sumo squat is best for your quadriceps, glutes, hamstrings, hip flexors and calves because of the foot positioning. It is an all-in-all exercise which covers all the areas of your legs.

Bulgarian Split Squat:

It is a fantastic lower-body exercise which focuses on your quads, hamstrings and glutes. It increases strength and stabilizes the muscles. Also, flexibility is also soared up a notch because of the one leg balance.

Lateral Squat:

Lateral squats increase inner and outer hip strength which also focus on glute and groin muscles. It works to improve your overall hip leg strength and stability. It works wonders to improve your balance.

Pistol Squat:

Pistol squats have myriad benefits. While it requires great balance and concentration, it improves your leg strength and coordination too.

Barbell Squat:

It is a resistance training that attempts the major muscle groups. It is a combined exercise that builds your core strength and your tights gain more power, you get a stronger lower back and abdominal muscles are relaxed.

Bodyweight Squat:

This is the end-to-end solution of your leg toning. Body weight squat attempts your quadriceps, glutes, and hamstring muscles thereby making them strong and resilient.

Air Squat:

It helps build a sturdy strength foundation in your lower body. Its main targets are your thighs, quadriceps and glutes precisely. Plus, it trains your core muscles too.

Try these squatting techniques to unleash the leggy-lass version of yourself before New Year.

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Health benefits of running – Running is a step towards healthy lifestyle it’s just not a necessity. Running has unlimited health benefits while running you use all the parts of the body hence it is  the best exercise , it’s the best cardio exercise, when you run you burn lots of fat and calories.

Health benefits of running, muscles, bones, digestive system, brain, heart all most all body parts.

Rather than hitting gym embrace nature run in a park amidst nature and enjoy unlimited Health benefits of running.

Health benefits of running –

1. Running helps in losing weight super fast so run regularly, it speeds up metabolism rate there by burning more calories. Running burns all the stubborn accumulated fats which you find it hard to lose like the belly fats.
2. Running is very good for your heart, while running your blood circulates faster and also boosts energy. This prevents any heart related issues; running is very good for your heart.
3. Running boosts immunity and it is proven scientifically that when you run regularly you are less likely to have cough, cold and allergies.
4. Running increases your energy levels, so if you are running you will feel more energetic you will not be tired easily. Running gives adrenaline rush.
5. Running is a major stress buster, when you run you actually breathe deeply which in turn reduces stress level. Running also fights all signs of depression when you run you are breaking all signs of depression especially when you run in garden
6. Running improves blood circulation in brain and brain cells get more oxygen and blood, which increases your brain function. You can think faster and your memory power also increases.
7. Running is very good for all your body joints, when you run your tendons and ligaments become stronger. Also when you run regularly risk on injuries like pulling hamstring or twisted ankle.
8. Running has one more big benefit it reverses ageing yes it slows ageing process, as when you run you sweat and with sweat toxins come from skin. This gives you radiant younger looking skin.
9. Running lowers cholesterol level in body. Running burns fat’s accumulated in your body, arteries and there by lowers cholesterol levels and keeps your heart healthy.
10. If you have sleep issues then running can help you sleep as after running your muscles are completely tired and when you sleep you get good sleep in the night and you wake up fresh in the morning.

So, these are few benefits while there are unlimited Health benefits of running. Running is the most cost effective way you don’t require to spend a fortune on gym or buy a tread mill or pay for yoga. All you need is shoes and will power and you are done you can run. Even, 15-20 minutes running is quite beneficial for your body. So, when are you starting? If you are already running and have noticed any other benefits do share with us in comments below!

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Chest training – The main highlight of a muscled body is its chest and growing a chest is harder than you expected. Any appearance of growth will be more delayed if you are doing it in the wrong way. Your chest is symbolic of male masculinity whereas chiselled abs is the added dollop of beauty. While doing exercises, one must concentrate on the chest better apart from the abs and arms.

Here are some mistakes that you have been doing unknowingly during chest training :

Chest training –

1 – Don’t overtrain:

Most people are of the belief that training for hours gives a rapid result which is a false notion. People who are fond of beauty than structure, knows that a well-built chest is more important than a muscular one. If you are doing high intensity chest training, there should be a balanced approach towards it. Make sure not to overtrain adnd compare the volume of your chest workout with the horizontal pulls.

2 – Don’t go for excessive shoulder rotation:

In gymnasiums, most of the bench press and chest machines are swarmed by eager-trainees and most of whom adapt improper techniques which drive all the hard work in vain. So, make sure to seek recommendation from a professional before going about it.

3 – Don’t choose weight over form:

There is a saying that do in lesser counts but do it properly. Don’t put up weight in big numbers and focus on performing a pressing movement the barbell or dumbbells lowering it so much that it is very close to your chest.

4 – Don’t perform flat benchpress mindlessly:

Genetics are very important when it comes to building the muscles and mindlessly performing bench presses are not result-oriented as well. Go easy on the chest flies, we recommend.

5 – Contract at the top of each repetition:

Don’t just go up and down with weights, the top repetition also bears a lot of significance. Bring the chest into full contraction and make sure it squeezes well during the dumbbell/barbell presses.

Moreover, diet plays a crucial role in building muscles too. If your diet is too strict or too flexible, you are unlikely to build muscles sooner. So, make sure your diet is properly aligned with your training.

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Planks are one of the ultimate exercises which can be done regularly. It is easy, effective and the best part is that this exercise needs zero equipment.

In this exercise, muscles of the overall body get strained and leave a big impact on your body.

Read on to know what exactly happens if you do plank almost every day:

1.     Your Core will thank you

All the major muscles in your midsection are engaged in this exercise. And this, in turn, helps in your better body movements, improves workout performances and of course will help to get your ideal toned back and belly and six packs that you always dream about.

2.     Enhances your digestion

It is found that that planking helps to improve digestion keeps up your metabolism rate high throughout the day.

3.     Aids to reduce the chances of back or spinal column injury

You can bid goodbye to sore backs. Yes, planks involve your back without straining the same and aid to strengthen your back especially upper back.

4.   You will soon get ideal posture

Yes, if done right, over a period of time you will see substantial results in terms of your posture.  Your abdominal, back, neck, shoulder, and chest muscles get toned and thus leading to no stoop body posture.

5.     Better psychological state

This may sound weird but yes it enhances not only your physical health but mental health too. The muscle groups responsible for stress and tension in body gets relax and give you more flexibility. It also calms your mind, and thus fights issues like depression and anxiety. We recommend you to include Planks in workout routine so that it can bolster your fitness level.

Do not know how to do? Here’s a video showcasing beginner’s guide in order to do planks.

What do you think about Planks? Which is one exercise that should be done daily for a fit bod? Sound off your views in comments below.

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