5 Yoga Poses You Ought to Practice Daily to Gaslight Indigestion

Can yoga give you better digestion? Absolutely! From the powerful breath of fire to the revered pawanmuktasana, here are 5 poses that keep gastric issues away.

The quality of our digestion is the key to health. If digestion is slow and imbalanced, the body is more vulnerable to disease-not to mention uncomfortable due to gas, bloating, constipation, and the like.

Your digestive system is responsible for processing not only all your food, but also all of your daily emotions, thoughts, and experiences. Most colds and other illnesses are believed to be caused by energy imbalances beginning in the digestive tract.

Thankfully, much like everything else, yoga can also help aid your digestion process.

In fact, kundalini yoga talks about a sequence of poses that supports ideal digestion by increasing energy at the navel point and keeping the digestive organs strong and flexible.

So, here are 5 yoga poses that you must include in your daily practice for better digestion:

1. Agni pran or breath of fire pose

*Sit cross-legged with your index fingers and thumbs touching each other and rest of the fingers pointing straight.

*Close your eyes. Focus at your third eye at the root of your nose.

*Breathe rapidly and rhythmically through your nose with your mouth closed.

*To exhale, expel air powerfully through your nose by pressing your navel point back toward your spine.

*To inhale, relax your upper abdomen and allow breath to come easily. Your inhalation should be equal in length and strength to your exhale. Keep your chest relaxed and slightly lifted throughout the cycle.

2. Pawanmuktasana or embryos pose

*Lie on your back.

*Bend your legs and bring your knees to your chest.

*Wrap your arms around your knees.

*Raise your head and bring your nose between your knees. Breathe normally.

*To release the pose, straighten your back and put your head on the ground. Slowly keep your hands by your side and bring your legs to the ground.

3. Paripurna navasana or boat pose

*Lie on your back and place your heels together. Pointing your toes forward, lift your heels six inches off the ground.

*Raise your head, eyes focused on your toes.

*Stretch your arms, bringing them parallel to the floor. Point your fingertips toward your toes.

*Contract your abdominal muscles and relax your shoulders. Begin agni pran or breath of fire.

*To release, rest your arms on the sides, place your heels on the floor, and lie down gently.

4. Sitali pranayama or cooling breath pose

*Sit in a comfortable position, keeping your spine straight.

*Roll your tongue and extend it slightly past your lips.

*Inhale deeply and smoothly through your tongue and mouth.

*Exhale through your nose.

5. Sat Kriya

*Sit on your heels with your knees together.

*Stretch your arms over your head with elbows straight, until your arms hug the sides of your head. Interlace all of your fingers except your index fingers.

*Stay firmly seated on your heels and keep your spine straight throughout the kriya.

Yes, Yoga Can Curb Hair Fall. These 4 Poses Will Make Your Mane Grow Long and Strong

If you’re suffering from hair fall and don’t know what to do, give yoga a chance. These four yoga poses can curb hair loss triggered by stress and hormonal imbalance.

Hair fall is a common problem-one that is hard to escape. Many studies prove that your hair is a reflection of your overall health. There are many reasons why you could be losing hair-from your diet habits to genetic disposition. That said, if your hair fall is caused by stress or hormonal imbalance-yoga is here to help.

Here are four yoga poses that can put a stop to your hair loss:

1. Pranayama or full yogic breath

If stress is the culprit behind your mane issues, try pranayama to reach a meditative state and quieten your mind:

Keep your spine erect and sit in a comfortable cross-legged posture.

Rest your palms on your knees and keep your eyes gently closed.

Inhale deeply through your nostrils and focus on expanding your chest and your belly.

Exhale completely, contracting your belly first and then your chest.

With this, you’ve completed one round of pranayama-do this nine more times. With practice, you can focus on long and more controlled exhalations. For example, if you inhale for 3 seconds, exhale for 6 seconds.

2. Anuloma viloma or alternate nostril breathing

Another way to do pranayama, with this pose you can reduce stress and relax:

Sit in a comfortable position, keeping your spine erect. Bring your right hand to your face, palm facing towards you, and bend your middle three fingers. Only your thumb and little finger should be turned out.

Rest the palm of your left hand on your left knee and gently close youe eyes.

Inhale deeply through your nostrils and exhale.

Using your right thumb, block the right nostril, inhaling through the left. Make sure your right elbow is placed comfortably.

Now using the little finger of your right hand, block the left nostril, exhaling through the right.

This completes one round of anuloma viloma, continue this for five more rounds and then switch sides-inhaling through the right nostril and exhaling through the left.

3. Sirsasana or headstand

Go upside down to lighten up! The health benefits of sirsasana are astonishing: it reverses ageing, increases blood flow to the brain, tranquilizes and mellows the nervous system.

Sit in vajrasana

Grab your elbows with opposite hands

Now extend your grabbed elbows forward by bending the upper body.

Interlock the fingers so that it looks like a triangle between the forearms.

Lift your hips up straightening your legs, and place the top of your head within the locked palms in a way that the back of the neck is straight.

Walk forward with your toes towards your head so that your hips come straight above the shoulders.

Keep pushing your shoulders away from the ears to balance.

If you think you’re ready to balance with your upper body, fold one leg at the knee and then the other. Slowly and steadily straighten both your legs, paying attention to your core.

Hold for a minute with deep breathing and slowly bring your knees down to come back.

Follow the headstand with balasana or child pose.

4. Sarvangasana or shoulder stand

If hormonal imbalance, especially that caused by thyroid is the reason why you’re shedding hair then try sarvangasana. B.K. Iyengar yoga champions this pose as a way to balance the thyroid gland and improve blood circulation.

Lie on your back with legs stretched together and arms on the side of the body.

Inhale, lift your hips up and place the palms on your lower back for support

Contract your glutes and raise your legs higher by pushing your elbows inwards towards each other and pelvis towards your head. The idea is to bring the hips above the shoulders.

Try to straighten your neck so that there’s enough room between the chin and the chest to allow you to breathe.

Hold the pose for at least 30 seconds.

Fold the legs at the knees and straighten your arms-placing the back, the hips and the feet on the mat to come back.

Practice these poses at least three times a week to see the benefits.

Unable to Achieve Your Weight Loss Goals? Follow This Ultimate Running Guide to Shed Kilos

Weight loss is not an easy feat. If you think that running those extra kilometers will help you shed weight, you need to keep in mind some essential things. Read on.

Each morning as you slowly crawl out from under the covers, there are dedicated joggers who are already out and about, sprinting across the park in their efforts at keeping fit. Running is an extremely popular way to exercise.

You do not need to spend excessive amounts on gear, gyms or trainers. No siree. You can burn fat by dedicated sprinting every day. In a person’s quest towards losing weight, they need to burn calories and running is a great option. It burns significant calories as different muscles work together while a person runs.

According to a study published on PubMed, a small study involving 12 men and 12 women compared how many extra calories were burned while running one mile (that’s 1.5 kilometers for us folks) on track and on a treadmill. The results pointed out that on average, running burned 33 more calories than walking on a treadmill. Whereas, running a mile on track burned 35 more calories than walking.

Small gains, we know! But the health benefits of running are not restricted to weight loss only.

Here’s how running can help you lose weight

Various studies have shown that high-intensity type of exercise like running can continue to burn calories for up to 48 hours, even after a person has finished working out.

According to a School of Pharmacy and Medical Sciences, University of South Australia study, recovery from exercise is associated with an increase in metabolism, which is known as excess post-exercise oxygen consumption or EPOC. The study found that EPOC was a major contributor to total daily energy expenditure and hence the maintenance of body mass.

Studies have also shown that vigorous exercise increases metabolic rate for 14 hours. A study, conducted by Human Performance Laboratory, Appalachian State University, North Carolina Research Campus, found that vigorous exercise for 45 minutes resulted in significant post-exercise energy loss for 14 hours, which may cause weight loss and help in weight management.

The right way to run

The British NHS says that when running, you should keep their head straight and not hunch your shoulders. Your hands should be relaxed and your arms should be placed at 90 degrees. They further elaborate that you should bend a little forward to reduce the heel strike.

Apart from this, you should also land with a slight bend in the knee to absorb the impact of running on hard surfaces. Finally, you should aim for short and light steps to cause less stress on your body and rhythmically breathe through the nose or mouth.

Here are some dos and don’ts of running

While science has effectively shown that running has a holistic effect on the body, there are certain dos and don’ts that runners need to keep in mind:

1. For starters, age, obesity, and medical history, all are important factors. If you decide to start running, you should get a full medical check-up done before embarking a running programme.

2. Do some light stretching and exercise before and after a running session to reduce muscle tightness.

3. Finally, running does not mean you get a free pass to eat whatever you want. Eat a balanced diet. Ensure that you keep yourself hydrated and consume adequate protein, instead of doing on carbs.

So, if you are on a weight loss spree, make sure you run in an efficient and effective manner with these tips.

Your Hobbies Are the Biggest Stress Busters. Find Time for Them.

We, the working, corporate lifestyle class, are good at a lot more things apart from the primary work that makes us earn the family bread. There is also a preconceived notion that those into creative jobs like graphic designers, heads of ad agencies, photographers are only good at what they do professionally and they do not have/need not have other hobbies.

Life becomes a crunch in our late twenties. Responsibilities get bundled up. Stress builds up. This leads to pushing hobbies to the backburner in daily life and unknowingly entering a mundane and lethargic phase of life.

So, how about trying to shut down that voice in your head for a while and spare a few minutes to do something you love to do! You’ll get to see the difference for yourself. Here’s how you can find that extra time to enjoy your hobbies, even on a working day.

Hire helpers

Hiring helpers will not only reduce your tasks at home but will also help you take some time for your hobby or hobbies. It does not matter whether you are a single person or a family person. Yes, it will cost a bit, but isn’t the spending worth it? Give it a try to see if your little spending is really helping you evolve.

Cafeteria may be the place

If your hobby is to write a poem or read a book, it can be managed even with work deadlines. Slot and grab 10 minutes from your schedule to follow whatever your hobby is. Go to the nearest cafeteria and do what it takes to bust your stress; write, doodle, read a few pages of a book, learn to play an instrument, listen to music to name a few. This should be a good stress-buster as long as eating isn’t the hobby you are pursuing. Setting a timer or alarm to get yourself back to your work is a good way to be aware of the time spent behind your hobby and how de-stressing it was.

Take Small breaks

You don’t only need to take small breaks to get your eyes away for the digital screen but also for mental peace. In that little break, pursue your hobby. These small breaks add to the freshness quotient of the mind and can recharge you to hit the work desk with even more clarity and passion.

Participation is the key

Take part in office activities and competitions and showcase your talent over there. It could be playing an instrument, singing, dancing or an impromptu stand-up comedy act. Office competitions are a great time to re-live your hobbies. 

No fixed time:

It is your hobby and not your 9-5 job. So, try and not set a routine to it, otherwise, you may not pursue it as a hobby anymore. Pursue it whenever you feel like but don’t skip it.

So, dear workaholics, find three hobbies you love: one to make you money, one to keep you in shape, and one to be creative. Hobbies are those activities that serve more purpose than to just give you a break from routines.

Why You Should Be Penning Down Your Goals

Everything we do has a purpose to it. Most of us wish to achieve certain goals in life and our attitude is usually directed towards achieving those goals. While some work their way towards these targets, others have no clue how to get there. What is it that the two groups are doing differently? One highly effective strategy that the former group uses is to write their goals down. The research significantly supports this claim.

In a study conducted by California’s Dominican University, there was a significant difference between people who achieved the goals that were written down after consideration and the ones who just had mental memory of their targets. It was found that individuals who wrote their goals achieved more than those who only thought of their goals. And most importantly, this made the stress reduction in them possible without much effort because they had a clear idea of what to do or achieve.

If you’re confused about how the things you do on a daily basis can help you fulfill your dreams, you should consider writing your goals down. Here are four reasons why this step will bring you closer to your target:

Writing Brings Clarity

“If it is not written down, it doesn’t exist- Anais Nin

Imagine a football game without any goalposts. The players won’t know where to run to or where to shoot the ball. Similarly, when you don’t have clearly defined goals, you end up doing things that aren’t remotely connected to what you really want. When you write your goals down you are forced to be clear about what you want to achieve. This action gives you the ability to make clear decisions. Moreover, it will give your goals a concrete format; one that you can take a print and put up on your bedroom wall. Every time you look at your words, you will be reminded of your dream and stay motivated.

If you only think about your goals, you’re using the right side of the brain, the imaginative side. But when you write them down, you engage the left side as well which uses logic. The corpus Colosseum is a bundle of nerve fibers that connects the two hemispheres. It also sends signals to a fluid that surrounds the brain and travels up and down the spinal column. Because of this, when you write down your goal, you send the message to every cell of your body and it enters your subconscious mind. The subconscious allows you to see opportunities you may not have observed before writing your goal.

Having your goals in a written format allows you to play around with the specifics. In all likelihood, your dream is a big one. Probably not something that can be achieved overnight. The idea is to identify where you are and where you want to be so that you can chalk out the steps to get there. You can break each goal down into a set of benchmarks. Use the following headers to track your progress;

  •         Current status
  •         Minimum acceptable level
  •         Satisfactory improvement
  •         Outstanding achievement

Every day, look at your goal chart and get ready for action. You can always have your goal in a pictorial or graphical form. We remember things 65% better when they’re attached to a picture. Part of the reason why people avoid planning their goals is that they’re afraid of failure. Consequently, they resist change. In fact, drawing your future goals can help you make the changes you need to materialize your dreams. Your brain emits oxytocin and serotonin when you draw and dream, so you feel happy, capable and confident. Put up a relevant picture next to your goal chart; you will experience a spurt in motivation every time you look at it.

Managing Stress With Mindfulness When **** Hits the Fan

Mindfulness and work seem like opposites. Mindfulness conjures up feelings of peace and serenity while the thought of work brings on a wave of stress.

While it’s impossible to eliminate stress, it is possible to manage its effect on you in certain situations. You may not be able to control what’s going on around you, but it is certainly possible, through mindfulness and similar practices, to have the ability to control your actions at such times.

The Mindful Approach to Stress

We all handle stress differently. Some people appear to be completely calm even when their insides are doing flips. Others are calm inside and in their external demeanor. Some become clearly rattled on a daily basis, while others can handle things up to a point before ‘losing it’.

The stress that you feel is based on how you interpret what’s going on around you. Everyone sees the world a little differently, based on their beliefs, past experiences and social programming.  What may be ‘no big deal’ for one person could totally rock another person’s world. Mindfulness can help you turn earth-shattering situations into something closer to a ‘no big deal’ situation.

The next time a stressful situation arises and your monkey mind is screeching, follow these steps to bring more calm to your day, accomplish just as much (if not more) and feel more relaxed at the end of the day:

  • Notice when you’re feeling stressed, tense, anxious or worked up.
  • Pause to notice the sensations in your body and the thoughts passing through your head. Realize that most of them are not helpful to your situation.
  • Take a deep breath or three to calm yourself. This helps to bring you down from the higher levels of stress and tension that you probably didn’t realize you were experiencing.
  • Remind yourself that you’re only human and your best is the best you can do. Your best will be different each day.  Your best is not perfection.  It’s simply the best you can do at the moment.
  • Examine the future that your monkey mind is scaring you with. Realize that it’s incredibly unlikely to happen.
  • Bring yourself back to the present moment where everything is just fine.
  • Take a few more deep breaths.
  • Focus on the one action you can take that will make the most impact on your situation.
  • Take action on that one thing and nothing else. Immerse yourself in it.
  • After 25 minutes to an hour, take a break. Do something physical that’s different than what you were working on.
  • Continue with what you were working on (if it’s not complete) or do the next most important thing. Choose the one thing you can do that will help you the most. Do that calmly.
  • Repeat steps 10 and 11 until your day is done.

It is always good to smile, regardless of how you feel.

It is important to note that rushing into things and stressing about a situation won’t help you.  Moving in a relaxed way will. In some instances, you may be able to complete things more quickly by slowing down.  And, you’ll make fewer mistakes.

You have the ability to make your own choices.  Choose what’s best for you, not what the monkey inside your head or anyone else thinks you should do.

5 Foods That Help Fight Stress

For most people, the instant reaction to a stressful situation would be diving into the fridge or kitchen to eat anything that is healthy or unhealthy. These are important moments to handle because binge when under stress or because of stress is among the most dangerous things to do to the body. However, if it’s hard to get over that habit the next best thing you can do is go through this list of healthy stress-busting foods to crave at testing times.

1. Almonds

Almonds are considered to be great stress busters because they help relieve anxiety, depression, and fatigue. They are packed with Vitamin B2, Vitamin E, Selenium, Magnesium, and Zinc. Vitamin E and Zinc act as antioxidants that help fight the free radicals associated with stress, whereas, Vitamin B2 and magnesium are associated with the production of serotonin, which helps in counteracting stress and elevates mood. Also, Selenium deficiency is linked to anxiety, depression and fatigue and almonds are a good source of this trace mineral that plays a role in preventing cell damage.

Dig into a handful of almonds (5-8) every morning or use them as an in-between munching snack. Mind the quantity though. It is high in Unsaturated fat (the healthy fat) but still Caloric.

2. Oatmeal

The first thought in a stressful situation is to jump for some creamy wrap or some saucy burger because they act as ‘comfort’ foods and satisfy craving, also instantly uplifting mood levels. Hence, don’t deny the carb craving but opt for the right one. Oats are rich in complex carbs which helps in the production of serotonin – a feel-good chemical. And as mentioned earlier, Serotonin is a mood enhancer.

Sometimes stress can also be hunger-related. Oats are high in fiber, hence helps in increasing satiety levels since they take longer to digest.

3. Egg

The egg is a powerhouse of nutrients loaded with a good amount of proteins & essential amino acids, essential vitamins and minerals ranging from Vitamins A, B2, & B12, D, iron, magnesium, choline, selenium, and phosphorus. Eggs also contain essential amino acids, Tryptophan and Tyrosine, which have many beneficial antioxidant properties. Tryptophan is converted to serotonin and melatonin, the relaxing hormones.

Egg, being high in protein, helps in satiety, which in turn stops cravings for unhealthy food and leads to balanced glucose levels. All this reduces the chances of anxiety, stress and is a key to stabilizing mood. An egg a day for breakfast will surely keep you going through the entire day.

4. Green Leafy Veg

Green leafy veg is not something that one would crave for especially in a stressful situation, but the truth is that they are actually great stress busters. It is mainly because of the vitamins and minerals they are loaded with. Leafy vegetables are rich in magnesium, a mineral that’s essential for many chemical reactions. Magnesium helps to relax nerves and muscles. It also prevents anxiety and depression.

They are also high in the amino acid tryptophan, which helps in mood elevation and promotion of sleep. And that’s not all, dark green leafy vegetables are rich in folate, which helps in reducing the stress hormone cortisol simultaneously producing mood-regulating neurotransmitters like serotonin and dopamine which help relieve stress.

Consume a bowl of salad every day or just blend a green smoothie/juice for yourself.

5. Orange

Many studies have shown that orange energizes and enhances the mood. The smell of orange too is very soothing and instantly lifts the mood. Oranges have a high amount of Vitamin C, which helps reduce both the physical and psychological effects of stress by lowering levels of the stress hormone – cortisol. Also, being rich in Vitamin C, they act as anti-oxidants that help fight the free radicals associated with stress.

Have an orange as an evening snack or have a glass of fresh orange juice after a workout.

Indulge yourself in these foods the next time you feel the blues and make your way to a stress-free day.

The Beginner’s Guide to Walking

Walking is a fuss-free fitness. There’s no or very less cost involved, it reduces stress, and is easy to schedule. And if you do it regularly, it reduces the risk of heart disease and can help you burn fat, lose weight.

Uphill walks work the calf muscles, hamstrings and buttocks. Downhill walks are great for your thighs (quads), and on level ground, the abdominal and lower back get a workout.

Where to walk?

Walk anywhere you like, whether it’s indoors on a treadmill or outside at the park, by the sea or around your local neighborhood. Experiment with different routes that will challenge you with hills and varying terrains.
Sports dietitian Helen O’Connor, Ph.D., suggests parking your car farther away from your destination than you need to. Walk to work or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half-hour earlier or take 10 extra minutes to walk to the store.

How long to walk?

Start with a half-mile walk, three to four times a week. If you’ve been inactive, 15 minutes of walking may be plenty for your first few weeks. (It’s a good idea to discuss your plans with your doctor.) Then increase the frequency, aiming for a 30-to 60-minute walk each day of the week. Gradually raise your intensity level by walking on inclines, with hand weights or on the wet sand.

As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you’re breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine’s speed and incline.

What to wear?

  • Comfortable Clothes: Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
  • Athletic Shoes: Find shoes that aren’t overly snug, because feet swell as you walk. Cushioning under the heel and forefoot are important, as is flexibility, so the ball of your foot can move freely.
  • Socks: Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
  • Pedometer: This handy device measures steps taken and walking distance.
  • Water Bottle: Drink before you start and every half hour, more often if you’re sweating.
  • Sun Protection: Wear a hat, plus a layer of waterproof sunscreen with an SPF between 15 and 30.
  • Identification: Bring an ID and a few dollars, in case of an emergency.
  • Portable music player: Your favorite tunes can motivate you to walk a little farther and faster.

Technique

  • The walking step is a rolling motion: Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
  • Watch your posture: Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
  • Tighten your stomach muscles: Holding in your stomach supports your lower back and keeps abdominals strong.
  • Swing arms naturally: They help give you rhythm.
  • To walk faster, don’t lengthen your stride: Take shorter, quicker steps.

Exercises for Energy and Stress Relief…When You Have No Energy!

To the poor soul who is truly wiped, the idea of working out feels close to climbing Mount Everest. Ironic, since exercise is often the very thing that can get your motor running again. The following exercises will help you travel in baby steps from flat on the floor (literally) to lace up for some (gasp!) cardio. Each of these 5- to 10-minute mini routines—even the ones that don’t involve huffing and puffing—is bound to push your energy levels up. Choose one based on the energy levels you have, try a couple in a row, or do them back to back for the ultimate energizing routine.

  • If You Only Have Energy For Lying On The Floor…

Try these 3 foam-rolling moves. They’ll wake up your body and make you feel more limber and less achy, all with minimal effort.

1. Hammock

With right ankle resting above the left knee, shift weight onto right glute and gently roll back and forth 1–2″ on a foam roller. That’s 1 rep. Do 25, then hold roller against the tightest spot and relax for 15 seconds. Repeat on the opposite side. Do 2 sets on each side.

2. Upper Back

Use feet to move the roller up and down along the spine between mid- and upper back. That’s 1 rep. Do 2 sets of 20.

3. Lower Back

Keeping abs tight, use feet to shift tailbone back and forth, moving roller 1–2″ along 1 side of lower back. That’s 1 rep. Do 20 reps, then repeat on opposite side. Do 2 sets on each side.

  • If You’re Up For A Reach—But Not Beyond Your Toes…

Try these 3 simple stretches to get blood flowing. They’ll open up tight areas (like your hamstrings) and release the muscle tension that can zap energy.

1. Hippie

Hinge forward at the waist with bent knees and let the body meltdown, releasing tension. Hold at least 10 seconds. Then, for a deeper stretch, release arms, placing hands on the floor if possible. Alternately bend 1 knee, then the other, keeping heels on the floor. Continue for 30 seconds.

2. Knee Drop

Lie on back and gently lower knees to 1 side. Take 5 deep breaths, then return to center. Repeat on the opposite side.

3. Yo-Yo

Keeping lower body stationary and feet slightly wider than hip-width apart, twist upper body from side to side. That’s 1 rep. Do 10.

  • If You’ve Got a Little Energy To Work With…

Try these 3 functional training moves that’ll increase your strength, mobility, and stamina—and give you an awesome pick-me-up in the process.

1. Super Reach

Lie facedown and extend arms and legs as shown. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That’s 1 rep. Do 2 or 3 sets of 10.

2. Goblet Squat With Twist

Hold 1 weight vertically; lower hips, bringing elbows inside knees. Return to standing and twist torso to the right. That’s 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.

3. Single-Leg Hinge

Hinge at hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to the floor, then come back to start. That’s 1 rep. Do 2 or 3 sets of 10 on each side.

Convert Your Chores Into an Effective Workout

Not everyone who manages a home has the support of an army of housekeepers. While doing household chores may seem like something that invites procrastination, for homemakers they can be perfect, not on your face, exercise routine. Are you wondering how can doing the dishes and cleaning the floor equate to a workout session? As much as the gym next door advertises pumping weights, doing household chores effectively can give you the perfect routine to tone your body.

Hey, no one’s telling you to ditch your exercise routine completely and move on to doing household chores, but the routine and requirements of household chores do work up a decent sweat and tone different muscle groups.

Here are a few household chores that can become a great workout for you:

Take the stairs

The benefits of this recommendation cannot be stressed enough.  Taking the stairs on a regular basis is not only a wonderful exercise, but it is also essential for many daily tasks. Be it at home or at work, try and take the stairs in place of the elevator unless there’s a work meeting to attend. Take the stairs as many times as you can without making it too difficult for your body. If you need to do it once, don’t be shy to do it twice. Even if you are using a stepladder, it’d be a good idea to step-up and down a few times.

Vacuum lunges

Cleaning the floor using a broom or a vacuum cleaner has been a daily chore for many years now. Ven as some may find it ‘boring’, these sessions could work amazingly for your lower body. In case of a vacuum cleaner, every time you set up to the machine make sure you are in the correct position to do a lunge. Alternate your hands with every lunge to make sure you have a clean home along with a taut lower body, all at the same time. Always make sure that your knees are in line with your ankles to make sure you are getting the most effective exercise. This exercise will work beautifully on your thighs, buttocks, and hamstrings, effectively strengthening your entire lower body.

Pick-up squats

If you are the kind of slob that leaves a lot of things lying around on the floor, or if you have a roommate that is one, or, if you have a toddler around the house, your exercise routine is sorted. Every time you bend down to pick something up, squat instead of bending your back. Make sure your back is straight and bend from the knees, every time you do it, hold for at least 10 seconds. This exercise works on strengthening your whole body and also works superbly to toughen your bones, tendons, and ligaments. So, the next time you see a mess on the floor, think of it as a perfect way to get some much-needed lower body workout. 

Fold for your shoulders

Laundry day is a dread among single professionals globally. The sheer quantity of clothes that need to be folded would thwart the spirits of even the most hardened of housekeepers. While folding the clothes make sure that you hold your hands out straight from your shoulder. Keep them at a ninety-degree angle to get the most amount of burn on your shoulders and triceps. Always make sure that you keep your back straight while doing this.

Take a stick to it

If you need to dust a rug or a cushion, try not to be too coy about it. Take a stick, prop the cushion or rug in a stable position and go at it with all the anger within you. Do not let your enthusiasm take over in the process and get you a bruise or two, make sure that your swings are measured for impact. This is a great exercise to tone your biceps and triceps and gives your arms a great workout.