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7 Exercises To Get Flat Abs






Achieving flat abs can be a difficult task. For women, it is even more difficult since they have longer waists. Traditional planks, side planks, reverse crunches, boat pose and alligator drags are some exercises which are considered to be effective for abs.
But here we present you a high-intensity interval training workout which can help you get dreamy abs!
1. Knee in crunch
To perform knee in crunch, you need to lie down on the floor with your arms and legs flat. Put your fingers behind your ears and lift legs until they are about 6 inches above the ground. Try and engage your core and lift shoulder blades in order to perform a crunch. Pull your knees towards your chest. Use your abs and not your neck to lift up.
2. Bicycle crunch
This exercise too is performed by lying flat on the floor. Put your fingertips behind your ears and bend your knees at a 90 degree angle. Do alternate leg raises along with alternate elbow pulls. Try to touch your right knee with your left elbow and vice versa.
3. Windshield wiper
To perform windshield wiper exercise, you need to lie down with face up and hands stretched out straight on the sides. Raise your legs at 90 degrees from the floor and lower both of them to right and left sides alternatively. Avoid lifting your head or shoulders from the mat. Perform the exercise in the same way windshield wipers move.
4. Mountain climbers
Mountain climbers are also a popular exercise for having flat abs. All you need to do is lie on the floor in high plank position with your core tight and hands directly under the shoulders. You need to engage your core by stabilising hips and try to run. Continue alternating legs to pump knees as fast as you can.
5. High knee jump
High knee jumps are done by standing up straight and jumping by raising 1 leg at a time. Engage your abs in order to lift your knees and try bringing them at the height of hips. Knees should be raised to the extent that your thighs are parallel to the floor. Avoid leaning back while doing the jumps.
6. Bridge exercise
To perform bridge exercise, you need to lie flat on the floor with bent knees and feet flat on the ground. Press through your feet and lift your hips off the floor. This exercise helps in stabilising hips and boosting the strength of abs. It also works on your butt.
7. Reverse crunch
To perform reverse crunch, you need to lie on the floor with face up and arms on the sides. Engage your core by bending your knees to the extent that they are 90 degrees from hips. Use your lower abs to raise hips from the ground and try bringing knees towards chest. Come back to the starting position slowly while engaging your lower abs continuously.
Perform 3 sets of all of the above exercises in 10-15 reps to get flat abs just like Disha! Since high intensity interval training is all about working out swiftly but for a short period of time, these exercises need to be performed back to back with a break of 30 seconds between sets. The idea is to work out as intensely as possible and do not sacrifice on the form of exercise.



Never ignore the common signs of A Heart Attack in Women

The Kashmir Monitor



Every person knows the common signs of Heart attack is chest pain. It’s not like how it is shown in movies where a man is shown gasping for breath, clutches his chest and falls on the ground. When it comes to real life, the symptoms of heart attack are more than just pain in the chest. Yes, chest pain is a symptom of heart attack, but there are other subtle signs of cardiovascular problems, which are important to know. As per studies, women do mostly feel chest pain when they suffer from a cardinal problem, there are few other signs you should be cautious about. If these signs are overlooked then it can even turn fatal.

The common signs of a heart attack one should not ignore in women

  1. Do you feel uncomfortable pressure in your chest?

One of the most common signs of a Heart attack in women. If you are feeling pressure and tightness around your chest, then ask for help. Pain can happen anywhere in the chest, it is not necessary to be the middle of the heart. Do not brush off the situation just because the pain is on the left side.

  1. Breathing Difficulty

Uneasiness and difficulty in breathing is another sign of heart attack in Women. If you are not able to catch your breath and move around even a little bit, then it is an indicator that something is not right with your heart.

  1. Sweating

Sweating on a sunny day or due to intense workout is normal, but if it is random then you should immediately call someone for help. Profuse and sudden sweating can be a sign of a cardiovascular problem. This sign is easily confused with night sweats or hot flashes, which is common with age Overlooking this can be dangerous for you.

  1. pain experienced in both the arms

It is not necessary that pain be experienced only in the chest or in the middle of the heart. At times it can even be on the left or right arm, or even in the upper abdomen. It is important to note that any type of pain above the waist could be due to a heart problem. The pain could be irregular or intense

  1. The most common sign Dizziness

Nausea and vomiting are common symptoms in women. These signs of a heart attack are mostly confused with food poisioned or gastrointestinal issues. But if you are experiencing nausea and vomiting along with pain in the upper part of the body, then it is time immediately rush to the hospital.

  1. Exhaustion

One feels very exhausted, but just like other signs of heart attack, if you feel excessively tired than usual then you get yourself checked. You would actually feel overwhelmed and would not be able to perform any other activity. This sign is often mistaken for anxiety. If you suddenly feel fatigued and uneasy then speak to your practitioner.

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Cutting screen time may reverse sleep problems in teens

The Kashmir Monitor



Limiting exposure to blue-light emitting devices such as phones and laptops in the evening for just a week can help teenagers improve their sleep quality and reduce symptoms of fatigue, lack of concentration and bad mood, a study has found.

Recent studies have indicated that exposure to too much evening light, particularly the blue light emitted from screens on smartphones, tablets and computers can affect the brain’s clock and the production of the sleep hormone melatonin, resulting in disrupted sleep time and quality.

The lack of sleep does not just cause immediate symptoms of tiredness and poor concentration but can also increase the risk of more serious long-term health issues such as obesity, diabetes and heart disease.


Other studies have suggested that sleep deprivation related to screen time may affect children and adolescents more than adults, but no studies have fully investigated how real-life exposure is affecting sleep in adolescents at home and whether it can be reversed.

Researchers from Netherlands Institute of Neuroscience, the Amsterdam UMC and the Dutch National Institute for Public Health and the Environment, investigated the effects of blue light exposure on adolescents at home.

Those who had more than four hours per day of screen time had on average 30 minutes later sleep onset and wake up times than those who recorded less than one hour per day of screen time, as well as more symptoms of sleep loss.

The team conducted a randomised controlled trial to assess the effects of blocking blue light with glasses and no screen time during the evening on the sleep pattern of 25 frequent users.

Both blocking blue light with glasses and screen abstinence resulted in sleep onset and wake up times occurring 20 minutes earlier, and a reduction in reported symptoms of sleep loss in participants, after just one week.

“Adolescents increasingly spend more time on devices with screens and sleep complaints are frequent in this age group,” said Dirk Jan Stenvers from the Amsterdam UMC.

“Here we show very simply that these sleep complaints can be easily reversed by minimising evening screen use or exposure to blue light,” Stenvers said.

“Based on our data, it is likely that adolescent sleep complaints and delayed sleep onset are at least partly mediated by blue light from screens,” he said.

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Common chemicals can increase risk of metabolic disorders

The Kashmir Monitor



Do you know that your everyday exposure to everyday harmful chemicals can land you into serious trouble?

A recent study has found that people exposed to chemicals called Phthalates, increasing the risk of metabolic disorders. The study was discussed in the meeting, ‘ECE 2019’. Researchers found a correlation between levels of phthalate exposure and markers of impaired liver function, which are indicators of increased risk of obesity, diabetes and heart disease.

These findings suggest that more actions may need to be taken to reduce people’s exposure to these potentially harmful, yet commonly used chemicals. Phthalates are common additives used in manufacturing to produce plastics and they can be found in numerous everyday items including milk, bottled water, instant coffee, perfume, makeup, shampoo, toys and food packaging.


Exposure to endocrine-disrupting chemicals has previously been implicated in causing serious harm to fertility and development, as well as increased obesity risk in rodents and people.

However, no studies have directly investigated how Phthalate exposure is associated with obesity and metabolism. In this study, Professor Milica Medi Stojanoska, one of the researchers correlated the levels of Phthalate absorbed by people with their body weight, type 2 diabetes incidence and markers of impaired liver and metabolic function.

Higher exposure to the chemical was associated with increased markers of liver damage, insulin resistance and cholesterol in people with obesity and diabetes.

Prof Stojanoska says, “Although a small association study, these findings suggest that not only do phthalates alter metabolism to increase the risk of obesity and diabetes but that they are also causing toxic damage to the liver.”

Prof Stojanoska’s research is now looking at the effects of endocrine-disrupting chemicals on human health in adults, adolescents and babies.

“We need to inform people about the potential adverse effects of endocrine disruptors on their health and look at ways to minimise our contact with these harmful chemicals,” adds the professor.

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May 2019
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