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.

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.

Julia Roberts has been my idol for her great figure. She has a perfect figure not too skeletal or too chubby. So today we’ll talk about her diet and exercise.

Julia’s favorite foods comprise of biscuits, curry and grits. Her preferred drink is a mixture of Italian rice, vodka, cream and flavored liqueur. The drink is known as “Scorpino”.

Her exercises involve Pilates- exercise famous for developing strength, flexibility and coordination. She also undergoes strength training and yoga. Famous fitness trainer Kathy Kaehler has trained Julia Roberts.

Mostly women face difficulty in getting their belly back to its original tenor after pregnancy. We have got for you some abdominal exercises which would help you bring your tummy back to its original size. These crunches are very much cost effective and you do not require any specialized instruments as that available in gym.

1. Regular Crunches – Lie down flat on your back with your knees folded towards the chest. Place hands on your abdomen such that you can feel the stiffening of muscles. Softly squeeze your tummy muscles and push the curve of your back towards the floor. Press your bottom firm. Seize the pose till the count of 5, and then rest.

2. V Crunches – Place yourself on the edge of a chair keeping your hands straight facing downwards. Sit erect keeping your spinal cord firm and then incline the body backwards making first half of V shape. Then squeeze the stomach muscles and move the legs upwards to make the second half of the V shape. This helps your lower abs get into shape.

3. Floor leg lifts - sleep flat on the ground with your legs firm and straight. Keep your arms parallel to your body and raise your legs about 5 - 7 inches from the ground holding in the same pose as much as you can without hurting your collar.