Visible abs may be the dream of some people, as it enhances the way how they look and boosts their self-esteem. For others, seeing the abdominal muscles indicate health and fitness. The abdominal muscles are naturally parts of the body and experts say that they just have to be visible through diet and exercise. The following are some exercises that will make the abs appear.
The side plank is a common non-crunch exercise for the abs. As per Shape, the routine gives more challenge than the traditional plank, as the person supports his entire body weight on two contact points rather than four contact points. This means the person’s core has to work harder for stability.
To perform the exercise, the person lies on his left side, with his elbow under his shoulder. While the legs are stacked, the person also puts his right hand on his left shoulder or on his right hip. Next, he braces his abs and lifts his hips off the floor until he is balancing on his forearm and feet, with the body forming a diagonal line. The person holds the position for 30 to 45 seconds. As per the publication, the person can stay up as long as he can, if he cannot hold that long, and then repeat for up to 30 seconds. Finally, he switches sides and repeats.
Lying Leg Raise
Leg raises are good exercises for the lower abs. According to Fat Burning Man, the person lies down on his back, with his feet toward the sky. Then, he presses his lower back into the ground as he squeezes his abs. Next, he breathes in and lowers his legs toward the ground without letting his back come off the ground. Finally, he brings his legs back up and repeats.
The cable rotation targets the obliques. According to Men’s Fitness, the person stands holding a cable with his both hands out in front of him at just under shoulder height. Then, he keeps his arms fixed and straight and his abs engaged. Next, he rotates his upper body to the left, then to the center, then to the right, then to the center. After that, the person alternates sides for one set.
Bridge Opposite Arm-Leg Reach and Low-Belly Leg Reach
The bridge opposite arm-leg reach and the low-belly leg reach are exercises that help reduce one’s waistline and eventually, make the abs appear. According to Health, the former is done by lying face up with the person’s left knee bent. The person reaches toward the ceiling with his left arm while he keeps his right arm by his side. Then, without moving his hips and shoulders, he opens his raised leg to the right and the raised arm to the left. While focusing on the abs, the person brings back his raised leg and arm to the center. The exercise is done for the planned number of repetitions and sets.
Meanwhile, the low-belly leg reach targets the core and the abs and it is done by lying face up, with the knees bent to 90 degrees. The hands should be behind the head and the abs should be contracted. Then, the person keeps his knees stacked over his hips, lifts his shoulders, and crunches up. Next, he breathes in and holds the position for three to five seconds. Finally, he breathes out and extends his legs to 45 degrees, holding for three to five seconds while squeezing his lower abdomen. It is advised to do perform two sets of ten to 15 repetitions.
Overall, some desire defined or toned abdominal muscles because of fitness, aesthetics, self-esteem. Along with doing the aforementioned exercises, total abdominal visibility is also achieved through proper nutrition for fat reduction and adequate rest for recovery post-exercise.
Fruit and Vegetable Juices That Enhance the Immune System
Everyone knows that fresh fruits and vegetables are loaded with nutrients that offer a wide range of benefits for the mind and body. Certain fresh produce help enhance your immune system, making it possible for you to easily avoid various infections and diseases. Juicing the following allows you to boost your immunity in a truly refreshing and delectable way:
The sweetness of carrot juice makes it loved by kids and adults alike. Carrots get their characteristic bright orange color from its rich supply of beta carotene, a nutrient converted into vitamin A for sharper vision and better eye health. More importantly, vitamin A is an essential nutrient for a stronger immunity.
Vitamin C in lemons makes these citrus fruits excellent boosters of your immune system. Vitamin C is a well-known powerful antioxidant that protects the body from colds, cough, flu and others. Lemon juice may be acidic, but it has an alkalizing property once ingested, helping to restore optimal pH balance in the body.
Other than vitamins and minerals, apples also contain plenty of insoluble fiber. This type of carbohydrates that cannot be digested by the body works as a broom that sweeps out toxins along the intestinal tract. With all of those accumulated poisonous substances out of your body, your immunity is in top-form.
When it comes to fruits, some of the best sources of vitamin C are kiwis. Other than this super antioxidant, kiwis also contain vitamins A and E, both of which are necessary for a stronger immune system. Insoluble fiber and potassium in these fruits are also highly favorable for your cardiovascular system.
Cranberry juice is admired for its ability to bolster the urinary tract system. However, it also contains plenty of vitamin C that helps safeguard you from illnesses brought about by invading microorganisms such as bacteria and viruses.
A vegetable that makes for an excellent immune-boosting juice is broccoli, thanks to its rich supply of beta carotene and vitamin C. Every glass of broccoli juice also provides your body with sulphur, a mineral with powerful antimicrobial properties. Sulphur promotes healing as well because it detoxifies the body at a cellular level.
What makes beet juice capable of supporting the immune system is its long list of vitamins and minerals. Some of them include vitamins A and C, iron, calcium, potassium and manganese. When juicing, it’s a good idea to mix beets with other fruits and vegetables of your choice due to its strong, earthy flavor.
Reduce asthma symptoms with Omega-3
A new study has found that consuming a diet rich in omega-3 fatty acids is linked to fewer childhood asthma symptoms which are triggered by indoor air pollution.
The study published in ‘American Journal of Respiratory and Critical Care Medicine’, lays out that families and health care providers may be able to protect children from harmful effects of indoor air pollution by serving a diet rich in omega-3 fatty acids while reducing foods rich in omega-6 fatty acids such as soyabean oil and corn oil.
“Our group is working on ways to reduce the levels of indoor air pollution in Baltimore City homes,” said lead author of the study, Emily Brigham. “Results are promising, but we don’t want to stop there,” Brigham added.
The study found that for each additional gram of omega-6 intake, children had 29 per cent higher odds of being in a more severe asthma category.
Conversely, with each 0.1-gram increase in levels of omega-3 fatty acids in the diet, researchers saw 3 to 4 per cent lower odds of daytime asthma symptoms.
Indoor air pollution, from sources including cooking, cleaning activities and cigarette smoke, is a known trigger for asthma symptoms.
Omega-3 fatty acids, which are found abundantly in fish and certain nuts and seeds, are considered healthy as they are known to reduce inflammation.
Omega-6 fatty acids, primarily found in vegetable oils (including corn, soybean, safflower, and sunflower), as came out in other studies, have mixed effects on health, but have the potential to promote inflammation.
The researchers, however, noted that it doesn’t prove the relationship between fatty acids and asthma severity.
“Among populations known to be disproportionately affected by asthma, we may find that improving diet and air pollution together has the greatest impact on health,” said Brigham.
New cell that can heal hearts discovered
Researchers have discovered a previously unidentified cell population which could lead to new treatments for patients with injured hearts.
The cell, described in the journal Immunity, was discovered in the pericardial fluid found in the sac around the heart of a mouse with heart injury. The researchers from the University of Calgary in Canada found that a specific cell, a Gata6+ pericardial cavity macrophage, helps heal an injured heart in mice.
The same cells were also found within the human pericardium of people with injured hearts, confirming that the repair cells offer the promise of a new therapy for patients with heart disease. “Our discovery of a new cell that can help heal injured heart muscle will open the door to new therapies and hope for the millions of people who suffer from heart disease,” said Paul Fedak, a professor at the University of Calgary.
“The possibilities for further discovery and innovative new therapies are exciting and important,” said Fedak. Heart doctors had never before explored the possibility that cells just outside the heart could participate in healing and repair of hearts after injury, researchers said.
Unlike other organs, the heart has a very limited capacity to repair itself which is why heart disease is the number one cause of death in North America, they said. “We always knew that the heart sits inside a sac filled with a strange fluid,” said Fedak. “Now we know that this pericardial fluid is rich with healing cells. These cells may hold the secret to repair and regeneration of new heart muscle,” he said.