The Side Plank exercise helps strengthen your side part and the abs. This exercise helps reducing the lower spinal problems especially in women. So improve your spinal fortitude by practicing the below exercise.

Directions to perform Side Plank:

Be positioned on your right side on a mat or carpet.

Lift yourself away from the ground balancing with the forearm and side of the bottom foot.

Contract the abs muscles.

Seize this position as long as you can.

Repeat the exercise on the other side.

Although the category is Exercise of the week, yet I would talk about exercises of the week. Are you dreaming of fabulous abs? Simply practice the beneath exercises and you’ll have perfect abs.

First exercise is Ball Crunch. As seen in the picture rest yourself on a ball. Put your hands across the head. Constrict your abs bending the upper half of your body upwards. While doing this try to balance the ball.

Continue reading Exercises of the week for Perfect Abs

This week’s exercise is of toning up the Triceps Muscles. Watch the video to know the way of toning triceps muscles.

Watch this video to learn the best stomach flattening exercise.

Tired of trying everything to get a flat stomach? Here’s an exercise to fight your belly fat.

Rest on the ground with both the hands parallel to your body.

Raise your knees and back. Imagine your knees and face to meet at a fantasy line from spinal base to the ceiling.

Simultaneously you should be able to touch the face to your knees. Your legs would curve automatically towards your butt.

Come in relaxing position. Repeat the exercise for 5-10 times.

Want to be strong, tough and energized in your day to day work? Practice dumbbell box Deadlifts as mentioned below:

• Take 2 dumbbells in both the hands parallel to your body. Make sure that your chin is parallel to the ground not looking downwards.
• Now carrying the dumbbells perform hip squat.
• Bend yourself in the sitting position along with the weights.
• Thrust your heels upwards keeping your center muscles betrothed.
• Stand upright via your hub muscles to get better pose.
• Repeat this exercise for at least 10 times.

Legs are the most important part of our body. And so we all need to take extra care of our legs. Here is one exercise to keep your legs strong and firm.

• Rest yourself on the ground with arms placed parallel to your body.
• Lift your left leg and bend your right leg from the knee to make an angle of 90 degree.
• Now in a cycling motion extend your right leg upwards and bend the left leg.
• Make sure that your hands and butt do not move while exercising.
• Repeat this for at least 20 to 25 times.

Today spinal chord diseases are at a boom because of the increasing use of Pc’s and Laptop’s. 90% of the working people are facing the spine problem. So to reduce the spine pain here is a simple exercise known as “Supine Spine Twist”.

• Rest yourself on the floor with your arms stretched out in Titanic pose as shown in the figure and breathe out.
• Lift your legs from the hips and curve the knees to make a 90 degree angle.
• Softly squash the spinal column towards the floor.
• Now breathe in and move the hips along with legs to the right keeping the knees together.
• Repeat the same movement to the left side and breathe out.

This exercise would help your spine move freely and alleviates the spinal and pelvis.

Women are generally thought to be mindless. Let us show men we aren’t mindless. It has been observed that women tend to remember things for long as compared to men. Still, there are some incidences, where women loose their sense. In order to stay calm at even troubled times, Yoga is the best answer. But to strengthen your mind, you can also try some interactive games. You can try the most popular scramble games like MahaJong to keep your mind alive. Practise this tip for some time and let me know how you felt.