Leg Slimming Exercises

Whether you realize it or not, your legs are one of the most important parts of your body. They are important because your legs carry you places, they lift all the weight of your body and help you to get around. It is of vital importance that you exercise your leg as well. Leg exercises help your legs to stay in shape.

Here, we tell you about some leg slimming exercises which you can do at home.

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Lunges

• Stand up with your feet spread out to about your shoulder-width and take a big step forward with your right foot.
• Next, place your hands on your hips to balance yourself and then lower your body downwards till you form a right angle at the knee.
• Now, use your leg muscles to slowly raise yourself back up.
• Repeat this process atleast 30 times for each leg. 
• Piles
• Stand up and spread your feet a little wider than your shoulder-width.
• Now, take small step with your each foot and turn your feet outwards.
• Place both your hands on either side of your hips or hold the back of a chair for support.
• Now, lower your body to about six inches or so and then rise up slowly. But make sure that your back remains straight while you follow this step.
• Repeat this step to about 30 repetitions. 
• Heel Raises
• Stand up and spread your legs a little more than your shoulder width.
• Raise your whole body and balance it on your tiptoes and hold it there for a few seconds. Then, lower your body slowly.
• Repeat this procedure for about 40 times. 
• Squats
• Stand up and spread your legs to a little more than your shoulder-width. Now, spread your arms sidewise.
• Keeping an upright position, lower your hips like you sit in a chair. After your lower your body, you should stand up, slowly.
• Repeat this step atleast 20 times. 
• Lateral Raises
• This exercise is done differently for outer and inner thighs.

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Fast Wight Loss Tips 

For outer thighs: 

• Put your body weight on your left foot and point your right foot outwards to an angle.
• Now, raise and lower your right leg out towards the side. But remember, you necessarily do not have to lift your left leg, just raise it as far as you feel comfortable.
• Repeat about 20 times. 

For inner thighs:

• Start the exercise with your body weight on your left foot.
• Raise your body and point your right foot straight in front of you.
• Now, start moving your right foot and leg across the left leg of yours. You should feel a little stress on your inner thighs; if you don't feel any stress, then turn your leg so that the inner thigh faces towards the ceiling.
• Repeat the steps about 20 times. 
• All the above mentioned exercises, if done properly can immensely help to tone and slim the legs. Remember, strong, healthy legs will help you in the long run.

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Swimming For Weight Loss

Most people believe that if they are looking to lose weight, only registering themselves in a gym, running mindlessly on a treadmill, or lifting a few dumbbells can help them achieve their weighty goals. While working out sensibly in a gym can help a person lose weight, it does not mean that there are no other ways of losing weight. For an alternate approach to the desire of losing weight and the dream of looking lean and mean, you can try swimming. It is a known fact that swimming works out your body like most other exercises cannot. Swimming here, however, doesn’t stand to represent the way people swim when on a holiday. It, instead, stands to represent a toned down variation of how professional swimmers train. It is swimming like this that can help you achieve your weighty goals. Nothing else, but this, can get you closer to your dreams of losing weight!

Swimming To Lose Weight

The first thing to do when looking to lose weight by swimming is to determine the size of the pool you are going to be swimming in.  Olympic sized pools are fifty meters long, but the chances of the pool in your gym or club being this long are extremely low. However, this does not mean you can’t get a great workout in smaller pools. It only means that you will have to swim to and fro more than 

you will have to when swimming in an Olympic sized pool.

Once the size of the pool is determined, don’t decide to jump in right away for a big swim. You can jump in alright, but don’t swim a thousand laps before actually warming up. Swimming, after all, is an exercise and like all exercises, it too needs to be performed after warming up. For that perfect warm up before you get started on a challenging swimming workout, it is advisable to swim freestyle for hundred meters or so! This will actually help warm your body up!

Once your body is warmed up, you can go right ahead and start off with your sprints. Begin by swimming as fast as you can for fifty meters. Follow this up by taking a break for sixty seconds, then go right ahead and finish off another fifty meters. Follow this routine until you execute a minimum of ten fifty-meter sprints. By the end of this, you should be pretty tired. If you are not tired, it only means that you haven’t been swimming hard enough, or have been taking long breaks between sets.

Since you may have challenged yourself quite a lot in the previous step, you can give yourself a day of rest, and that is only because you deserve it! This will also give your muscles time to heal, making your body feel a lot stronger for what is to come.

Begin the next swimming workout by swimming for hundred meters. Here you will have to swim as fast as you can, but you can size down when it comes to the number of repetitions. The ideal thing to do is to swim for hundred meters for five times and mix up strokes to add variation to your workout. Once you’re done with this, you can give your body a day of rest.

The third and most challenging stage of this workout will see you swim for around five hundred meters. The challenge here lies in the fact that you will have to swim for five hundred meters continuously, stopping before you swim for five hundred meters will make the whole workout plan seem less challenging.

For the next week, start off the same routine all over again. Remember, in each of the workout plans mentioned above, you swim for the same distance, but it is the small variations in the plans that make all the difference.

How To Grow Taller Naturally

While some people are lucky enough to be tall, there is a large percentage of population making endless efforts to increase their height. Believe it or not, the fear of being short is one of the most common problems faced by most people today. Short height can be a huge stumbling block in life as it can largely affect a person’s both social and working life. 

Moreover, it reduces their confidence, especially those who are trying to attract the opposite sex. Though science has been successful in introducing some artificial methods for growing height, such as bone surgery and human growth hormone stimulants, these methods are likely to harm the body in the long run. So, why not try out some natural methods for growing taller! Scroll through the lines below to find some natural ways to increase your height. Take a look!

Natural Ways To Grow Taller

Balanced Diet

Diet plays an essential role in increasing height. The normal rate of growth of a person is reduced if he is deprived of the essential nutrients, such as carbohydrates, proteins, essential fatty acids, vitamins and minerals. Hence, including a healthy and balanced diet is important to grow taller. Include fruits, vegetables, legumes, beans, low fat dairy products, fish, eggs and lean meat in your diet. Try avoiding sugary and fatty foods, caffeine, excessive alcohol and smoking. Most importantly, calcium and vitamin D plays a vital role in the growth and maintenance of body bones.

Proper Exercise

While a balanced diet is important for increasing height faster, physical activities should not be left behind. Since exercises and other physical activities play a crucial role in stimulating muscle and bone growth, they should be included along with a healthy diet. Certain exercises induce the bone to grow thereby increasing your height. One of the most effective ways to stimulate bone growth is by doing stretching exercises. Exercises not only loosen the joints, but also add flexibility, thereby creating space between the joints. Some useful stretching exercises include leg stretches, cobra, super cobra, bridge, cat stretch, bowl and acrobats. Spine exercises too contribute to increasing the thickness of the cartilage in the spine. Some of them are swimming, pole hanging and rope skipping.

Good Sleep or Rest

Apart from following a healthy diet and growth exercises, body should be given adequate rest to grow faster. Make it possible to give your body at least 7 to 8 hours of proper sleep and rest failing which, it would not be able to rejuvenate and repair itself. This, in turn, can affect the overall growth and health of our body. Hence, to successfully stimulate faster growth, it is essential to take rest and sleep properly, else all diet and exercises will fail to work. For a sound sleep, use a comfortable firm mattress that will keep your spine straight. Avoid using a pillow while you sleep. If required, opt for a very thin pillow.

Fitness Tips For Kids

Fitness is essential even at a younger age. It is not just about maintaining a healthy weight but also, a sound mind which resides in a healthy body. Weight issues can lead to several related problems and can affect various aspect of a child’s life, right from being able to study till one’s maximum capacity to performing in sports and other physical activities. 

Children are expected to be agile and on their toes all time but, with the invasion of video games and T.V in their lives at an early age, they are less likely to be involved in activities that are physically demanding. The article comes up with some useful health tips for kids to maintain the required fitness level for kids. 

Health Tips For Children

Encourage Kids To Play

With children, the easiest way to maintain fitness is to get them moving. A responsible parent will encourage his/her child to participate in sports and other physical activities. Make your children health conscious from an early age by encouraging them to devote time on outdoor activities like playing, than sitting indoors to watch television programs. A child doesn’t need to work really hard to be in good physical shape. Regular play is enough to ensure that.

A Healthy Diet

Fitness is often associated with exercise and workout. However, eating a healthy diet is equally, an integral part of a right fitness regime. For children, a healthy diet is indispensable at a growing age like theirs. All the physical exercise without healthy food to compensate for that strenuous effort can adversely affect the physical disposition of a child. Children should get all the nutrients from their meals. 

Add Variety

Children have a tendency to get bored of a monotonous schedule very quickly. It is difficult for them to stay interested in anything for long. And therefore, it is important to add variety to the games they play or the physical activities they undertake. For instance, if you child rides a bicycle everyday, he/she will be very soon, over with the fun and excitement that cycling involves. However, you can continue to make it interesting for him/her by changing his/her cycling track. Take your child to cycle in a park or on a rough terrain. Give children adventure and they will certainly enjoy it.

Encourage Activities With Friends

Children love to play and socialize with their friends. You can call your kid’s friends at home and arrange for a fun activity which also involves physical movement. Go for competitive games and keep prizes for the winner. This will push your child to give his/her best shot, fulfilling your motives at the same time. Children will engage in games once their friends are around. In fact, it’s the easiest way to ensure their fitness.

Healthy & Nutritious Snacks

Children are fonder of snacks than proper meals. Go for healthy and nutritious snacks and prepare them in an interesting and innovative ways so that your child is encouraged to eat.

Facial Exercises For Skin

Facial exercise is the best way to tone your face by strengthening the facial muscles. Yes, you heard it right, facial exercises can help you get rid of those saggy cheeks or the protruding chin or worse the unwanted double chin. This is because like the rest of the body the face is also made up of a number of bones and muscles, with a lot of nerves, veins, and arteries. As such, facial exercises can benefit the face by revitalizing all of those. 

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Unlike the rest of the body workout, facial exercises are not rigorous. They are more like facial massages, and other treatments. So, these types of exercises are very easy to perform and do not involve much time and effort. This makes facial exercises especially good for those people whose regular routine involves a lot of stress resulting in tiredness of both the body and mind. . 

Different Types Of facial Exercises 

There are facial exercises that are meant for each area of your face. Given here are some exercises that can give you a firmer skin, and relieve you of stress and strain. 

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Eyes 

Close your eyes and relax. Now lift the eyebrows and stretch the eyelids down as far as possible by keeping the eyes closed. Stay in this position till the count of ten. Relax and then repeat this exercise ten times. 

Forehead

Keep your index fingers just above your eyes. Try to raise the eyebrows while you pull it down using your fingers. Hold like that for 30 seconds and repeat it 10 times. 

Cheeks

Make an ‘O’ shape with your mouth by pushing your lips out, stretching it as forward as possible. Now, smile as wide as possible, and hold it for 10 seconds. Then bring your mouth to the ‘O’ shape, and hold for 30 seconds. You can repeat this for 10 times. 

Lips

You can sip on a straw as hard as possible for about 30 seconds and then you can come back to the normal position. Repeat this 10 times at least.

Make a small 'O' shape with your lips. Then smile as wide as possible, and hold that position for 30 seconds, and repeat it 10 times.

Try to push your lip out as much as possible as if you are pouting, this will tighten your lips more. You can hold it for 30 seconds, and repeat 10 times. 

Neck And Chin

Keep the head straight. Now, place the index finger and thumb on the neck and gently pull the skin down as you lift your head, hold it the way it is for around 30 seconds, and repeat it 10 times.

Keep your mouth closed. With your teeth together, you can press the tip of your tongue against the bottom of your lower teeth. Try to increase the pressure gradually to the count of 10. Then hold till the count of 6, and slowly release it. Along with it, you can use 2 fingers at the hollow of your neck as a kind of resistance by gently pressing in. Repeat the procedure10 times.

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Try to keep your thumb behind the bone that is just under your chin. Now, apply pressure to your tongue against your lower gums and pretend as if to touch your tongue using your thumb, hold it for 30 seconds and then repeat it for 10 times.

Look straight keeping the head straight and your chin level. Now slowly turn your head to the right, keeping it even with your right shoulder and then slowly push your head backwards. Hold for 6-8 seconds. Return to the original position. Do the same in the left direction.

Benefits Of Walking

Walking is really ordinary. Any person can get up and walk around leisurely. That’s the kind of image most people visualize when encountered with the term ‘walking’. But how many of you are aware of the fact that walking provides some splendid benefits? Now that’s something really surprising for someone who isn’t involved in too much of walking. Who would have wondered that walking from one room to another, walking down to the bus stop, taking a stroll, or going shopping offers numerous benefits for your health? 

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Though it seems to be a light activity, it involves plenty of physical activity, keeping the body fit and fine. As a result, it can be undertaken by even those who are advised not to perform strenuous exercises. Find out what benefits does walking offer to you by glancing through the following text.

Health Benefits Of Walking

Strengthens Your Heart

Studies indicate that men who walked less than one mile per day retire earlier than those who walked two miles per day. Further, it also revealed that people who walk three hours or more per week are less likely to develop the risk of a heart attack or other coronary diseases compared to those who do not walk. Thus, walk on a regular basis to keep your heart strong and earn a longer life.

Prevents Cancer

Researches show that active women, performing about 2 hours of walking per week, have a decreased rate of contracting breast cancer, compared to inactive women. Apart from breast cancer, walking is also known for preventing colon cancer. As such, it is beneficial for increasing the quality of life and reducing mortality.

Cuts Down Weight

People have tried endless methods for losing weight. But the cycle of dieting, losing weight, and eventually gaining it back puts them into a state of depression. As such, good diet should be combined with exercise to reduce weight effectively. And what better exercise than walking can be to lose weight perfectly? Walking for one mile burns at least 100 kcal of energy. Which means, walking for two miles a day, three times a week, reduces about one pound (half a kg), every three weeks.

Improves Metabolism

An increase in metabolism helps in processing the food we eat more efficiently, thereby keeping unwanted fat at a distance. Walking is the best way to improve your metabolism. Further, it will help in losing weight and keeping it under control as well.

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Reduces Stress

One of the most important benefits of walking is the reduction of stress and tension to a great extent. People who move out and walk when in the state of anger or frustration are in a better position to cope up with their emotions. As such, getting some exercise in the form of walking helps in screaming out all the frustration and giving you feeling of lightness. However, this will only work if you remember to go out and walk.

Strengthens Bones

Do not assume milk and fish to be the only source for strengthening your bones. Walking, too, does great wonders for your bones. Researches have indicated that women who walk one mile per day have higher whole-body bone density as opposed to women who walk for shorter distances or do not walk at all. With this, walking has shown results in reducing the rate of bone loss from the legs.

After learning the benefits of walking, you’d surely want to start walking today and every day to stay healthy! Go ahead!

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