Having 6-pack abs can surely make you look attractive but to achieve these abs one needs to put in a lot of hard work and dedication. Many of our Bollywood stars flaunt six pack abs like a complete pro. From Ranveer Singh to Tiger Shroff, John Abraham, Hrithik Roshan and Varun Dhawan, six-pack abs have been a style statement for quite some time now. To achieve six-pack abs, you need a lot more than endless crunches and sit-ups. Following a proper diet and doing exercises which focuses especially on your mid-section are going to help you achieve six-pack abs.
Following are the best exercises which will help you have six-pack abs:
1. Seated leg tucks
This exercise helps in developing upper and lower rectus abdominis. You simply need to sit on a bench crosswise. Raise your legs, bend your knees and lean backward at 45 degree angle. Hold on to the side for support. Use a scissor movement and curl your upper body towards pelvis while rounding your back. Raise your knees towards your head and make body look like a v-shape. The exercise will make your upper and lower abdominals crunch together.
2. Ab crunch machine
This machine in the gym is quite an essential one for your six-pack abs. Use the ab crunch machine regularly in the gym and perform your reps nicely and slowly. Make sure that your abdominals feel a burn as they work in the movement.
3. Cable crunches
This exercise helps in developing upper and lower rectus abdominis. To perform cable crunches, you need to attach a rope to an overhead pulley. Grab each end of the rope and kneel down while holding the rope in front of your forehead.
Bend and curl your torso downward in a way that your back rounds. Move towards your knees. You should feel the stretch on your abdominal muscles which crunch together. To increase the effectiveness of the exercise, squeeze your ab muscles at the end of the movement for 3 seconds and release. Slowly return to the position in which you started.
4. Exercise ball pull-in
This exercise helps and develops your lower rectus abdominis. Get in a position where your feet is resting on the ball and your hands are down on the floor in a push-up position. Now, try tucking your knees towards your chest. The ball will roll in the same direction along with your feet. Pause for a second once your knees are close to the chest, release and get back to the starting position.
5. Hanging knee raise
This exercise helps in shaping and developing lower rectus abdominis. Hang up straight from a pull-up bar or any bar which is strong enough to hold your weight. Keep your feet together. Raise your knees towards your chest. Raise them as high as you can. Pause for a few seconds while you squeeze your lower abdomen. Lower your feet back down and repeat the movement.
6. Jackknife sit-up
This exercise helps in shaping your intercostals, external obliques and pectineus. To perform the jackknife sit-up, you need to sit on the floor while holding a medicine ball, your feet out in front of you. Bend your knees slightly and lift your feet slightly up from the ground. Your ankles should be together. Lean back so that your torso is at 45 degrees from the floor. Hold the medicine ball out straight from your chest, arms only slightly bent. Twist your torso over to one side and try to bring the medicine ball towards the floor. Pause for a moment and repeat the same action in the opposite side.
Health Problems from Wearing Heels
Heels are one of those great inventions that make anything look fabulous, but is a torture device at the same time. Podiatrist have a distinct hatred for heels and the health problems it brings to the wearer. We wear heels as part of our professional attire or for fashion, but at the end of the day we all slump up on our sofa saying “my feet is killing me”. Who knows why we still allow ourselves to go through this torture, but wearing heels does make you feel a little bit more powerful.
Human feet are not designed to wear heels all the time. Our feet are designed at a 90 degree angle to fully support our frame, altering it to a 60 or 45 degree angle will alter the foot function and position causing health problems. Below are some of the health problems you will encounter from wearing heels overtime.
Heels will increase the pressure on your forefoot and making you adjust your posture to maintain balance. Your lower body will tend to lean forward as your lower body leans backward. Long period of keeping this position will affect the posture.
The back and spine have a normal S- curve that helps absorb shock and lessen pressure on the spine. Wearing heels will flatten this structure and alter the body’s positioning. This poor alignment will cause you to use more muscles, causing muscle pain and back pain. Posterior displacement can be fixed with the help of a medical professional.
Toe Pain and Ankle Pain
Wearing heels will increase the pressure that your toes and ankle face. Trying to balance out your body structure while wearing heels can wear down the joints in your ankles and cause muscles inflammation and calluses on the feet and toes.
Corns and Keratin Build-up
Corns and Keratin build-up will start to appear on the feet due to the pressure on the skin. Corn usually appears under the balls of the foot where most of the weight is pressed down. This corns will feel like small rocks and can cause discomfort.
Pinched nerves or neuromas can cause mild to severe pain to wearers in the future, leaving it untreated can cause severe damage in the future.
Crack on the Bones
Wearing heels for a long period of time will result in cracks in the bones of the feet and stress fractures.
Choose low heels that have a slightly thicker heel. This will allow more balance and spread the pressure on your feet.
Wear soft insoles. Wear rubber soled shoes instead of leather, this will absorb pressure better.
Wear heels when there is limited standing or walking. Bring flat shoes when commuting or walking for a long period of time.
Stretch every day, especially leg and calf stretches in the morning and at night.
Take in calcium supplements to make the bones stronger.
Wear heels are seldom as possible.
Obesity can impair learning, memory: Study
Obesity can break down our protective blood brain barrier resulting in problems with learning and memory, a study has found. Chronic activation of the receptor Adora2a on the endothelial cells that line this important barrier in our brain can let factors from the blood enter the brain and affect the function of our neurons, scientists said.
The team from Augusta University in the US have shown that when they block Adora2a in a model of diet-induced obesity, this important barrier function is maintained. “We know that obesity and insulin resistance break down the blood brain barrier in humans and animal models, but exactly how has remained a mystery,” said Alexis M Stranahan, neuroscientist at Augusta University and corresponding author of the study published in The Journal of Neuroscience.
In the brain, adenosine is a neurotransmitter that helps us sleep and helps regulate our blood pressure; in the body it’s also a component of the cell fuel adenosine triphosphate, or ATP.Adenosine also activates receptors Adora1a and Adora2a on endothelial cells, which normally supports healthy relationships between brain activity and blood flow.
Problems arise with chronic activation, particularly in the brain, which is what happens with obesity, Stranahan said in a statement. People who have obesity and diabetes have higher rates of cognitive impairment as they age and most of the related structural changes are in the hippocampus, a centre of learning and memory.Fat is a source of inflammation and there is evidence that reducing chronic inflammation in the brain helps prevent obesity-related memory loss.
For the study, young mice fed a high-fat diet got fat within two weeks, and by 16 weeks they had increases in fasting glucose and insulin concentrations, all signs that diabetes is in their future. In the minute vasculature of the hippocampus, the researchers saw that obesity first increased permeability of the blood brain barrier to tiny molecules like fluorophore sodium fluorescein, or NaFl. Diet-induced insulin resistance heightened that permeability so that a larger molecule, Evans Blue, which has a high affinity for serum albumin, the most abundant protein in blood, also could get through.
When they looked with electron microscopy, they saw a changed landscape. Resulting diabetes promoted shrinkage of the usually tight junctions between endothelial cells and actual holes in those cells. When they gave a drug to temporarily block Adora2a, it also blocked problems with barrier permeability. Whether that could work in humans and long term as a way to avoid cognitive decline in obese humans, remains to be seen, Stranahan said.
‘Love hormone’ may help treat alcoholism, says study
A nasal spray of ‘love hormone’ oxytocin may help treat alcohol use disorder, according to a study conducted in mice.
Oxytocin plays a role in social bonding, sexual reproduction, childbirth, and the period after childbirth.
The study, published in the journal PLOS Biology, found that oxytocin blocks enhanced drinking in alcohol-dependent rats.
Targeting the oxytocin system may provide novel pharmaceutical interventions for the treatment of alcohol-use disorder, said researchers from the National Institutes of Health and The Scripps Research Institute in the US.
Administering oxytocin can decrease consumption, withdrawal symptoms, and drug-seeking behaviour associated with several drugs of abuse, researchers said in a statement.
This shows promise as a pharmacological approach to treat drug addiction, they said.
Researchers tested the hypothesis that oxytocin administration could normalise the maladaptive brain changes that occur in alcohol dependence and thereby reduce alcohol drinking in an established rat model of alcohol dependence.
They investigated oxytocin’s effects on dependence-induced alcohol consumption and altered signalling of the inhibitory neurotransmitter GABA in the central nucleus of the amygdala (CeA) – a key brain region in the network affected by alcohol dependence.
The experiments demonstrated that oxytocin administered systemically, intranasally or into the brain blocked excess drinking in alcohol-dependent but not in normal rats.
Moreover, oxytocin blocked GABA signalling in the CeA, researchers said.
Taken together, these results provide evidence that oxytocin likely blocks enhanced drinking by altering CeA GABA transmission.
These results provide evidence that aberrations in the oxytocin system may underlie alcohol use disorder, researchers said.
Targeting this system, possibly by intranasal administration, could prove a promising therapy in people who misuse alcohol, they said.