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.
4 Simple Tips To Achieve Your Weight Loss Goals And A Healthy Living
Health is wealth! But in the today’s world where everyone is so occupied with work do we actually pay attention to our lifestyle. Well! Not really. After all, what does it actually take to lead a healthy lifestyle? A healthy lifestyle is extremely important as it helps to improve your health and well-being. There are a lot many different things that you can do to live a healthy lifestyle. These include eating healthy and nutritious foods, being physically active, maintaining a healthy weight, adequate sleep and managing your stress. A healthy lifestyle is not just about eating wholesome meals and regular physical exercise. There is much more to that. It is also about your physical, mental, emotional and spiritual well-being. Health expert Luke Coutinho in his recent Instagram post talks about keeping life simple and healthy.
Top 4 simple and effective tips for better overall health:
1. Clean balanced meals
Eating balanced and healthy meals is extremely essential for a healthy lifestyle. Your meals should include healthy foods like vegetables, fruits, nuts and seeds, dairy products, whole grains, healthy fats, and omega-3 fatty acids. Also, you should avoid unhealthy foods like red and processed meats, high-calorie foods, sugar-sweetened beverages, trans fat, and excessive sodium. A healthy diet will be beneficial for your overall health and keep you away from chronic diseases.
2. Some movement
Movement is a key to a healthy life. Some sort of physical activity is very necessary. Not just few times a week but everyday. Exercising daily can boost your overall health in many ways. It can help increase your life span, lower the risk of diseases like diabetes and high blood pressure, help you develop strong bones, and manage your weight. For this, you can simply especially for close distances, choose walking or cycling over driving or taking transportation. You can climb the stairs instead of taking the elevator. You can pick up simple exercises that are easy to do at home or outside that you enjoy. For instance, Zumba, aerobics, running, swimming or may be playing your favourite sport.
3. Adequate sleep
You might ignore this one but sleep is very important. It helps your body to heal and rest, so you must not ignore on your sleep. Lack of sleep may lead to poor health outcomes like obesity, diabetes, and even certain heart diseases. Continued lack of sleep can lead to a weak immune system and make you more prone to cold and the flu.
You can do some simple things to ensure that you sleep better at night. You can avoid caffeine and nicotine close to bedtime. Also, avoid eating heavy meals before bedtime. Physical exercise can also help you sleep better at night. But avoid strenuous workouts close to bedtime.
Though it is difficult to avoid stress in today’s world. But simple measures can always be taken to reduce stress. As stress again could lead to high blood sugar levels, hypertension and can even affect your heart. So practice some deep breathing exercises, meditation and yoga to manage stress. Also, try reaching out to friends, family and relatives quite often. This will help you remain positive and happy all the time.
Facing Digestion Issues? This Quick After-Meal Mix Can Help You!
Has it been long since digestive issues have been interfering with your health? Poor digestion is undoubtedly a sign of poor health and there is something that you must do about it . We have previously spoken about different kinds of foods that can help improve digestion. In this article, we will talk about an after-meal digestive mix suggested by lifestyle coach Luke Coutinho. This digestive mix consists of simple ingredients which can be easily found in Indian households. This after-meal digestive needs 5 ingredients, namely fennel seeds, sesame seeds, chopped almonds, flax, and ajwain. All these foods are popular for their benefits on digestive health.
Here are some benefits of Luke Coutinho’s after-meal digestive mix:
1. Fennel seeds: Fennel seeds are commonly consumed after meals. Many restaurants provide fennel seeds after food. Fennel seeds are highly popular for their digestive benefits. They can also help in getting relief from flatulence, painful periods, boosting metabolism, regulating blood sugar and improving hydration.
2. Sesame seeds: Dietary fibre in sesame seeds help in improving digestion. They provide your body with the required fibre which is needed for improving digestion. Fibre helps in improving gut bacteria. 100 gm of sesame seeds contain around 12 g of fibre. This amount, when combined with other fibre-rich foods, can restore digestive system in the body.
3. Almonds: Almonds too are rich in fibre. When consumed in the appropriate quantities, almonds can help in improving digestive health. Almonds can provide beneficial gut bacteria. Vitamin -E rich almonds are great for heart health and eye health.
4. Flax: Flax seeds are loaded with nutrients like protein, carbs, fibre, omega-3 fatty acids, B-vitamins and much more. Content of dietary fibre in flax seeds can be beneficial for your digestive health. Including flax seeds in your diet can assure regular bowel movements.
5. Ajwain: Chewing ajwain or carom seeds can help in easing gas and flatulence. Carom seeds are full of thymol which helps in secreting gastric juices that aid digestion. For years, ajwain has been used a home remedy for curing indigestion. You can consume it in small quantities as it tastes slightly spicy.
For preparing Luke Coutinho’s after-meal digestive mix, you simply need to mix all of the above ingredients in a glass jar. A teaspoon of this mix after your meals every day can bring significant improvement to your digestion.
(Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine)
Know how to counter ill effects of long-time sitting
These are the findings of a recent study which appear in the American Journal of Epidemiology. The results highlight the importance of movement — regardless of its intensity or amount of time spent moving — for better health.
“Our findings underscore an important public health message that physical activity of any intensity provides health benefits,” said lead author Keith Diaz of Columbia University Vagelos College of Physicians and Surgeons.
About one in four adults spends more than eight hours a day sitting, according to a recent study.
In a previous paper, Diaz and his team discovered that adults who sat for long stretches at a time — an hour or more without interruption — had a greater risk of early death than those who were sedentary for the same total amount of time but got up and moved around more often.
They also found that people who sat for less than 30 minutes at a time had the lowest risk of early death, suggesting that taking movement breaks every half-hour could lower your risk of death.
But just how intense, and for how long, does the physical activity need to be to counter the ill effects of sitting?
The study found that replacing just 30 minutes of sitting with low-intensity physical activity would lower the risk of early death by 17 per cent, a statistically significant decrease. Swapping the same amount of sitting for moderate to vigorous activity would be twice as effective, cutting the risk of early death by 35 per cent. The researchers also found that short bursts of activity — of just a minute or two — provided a health benefit.
“If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” Diaz said.