9 Best Workouts That Help Tone Your Abs Faster


Having a flat belly is a dream of most women. Belly fat is a trouble that takes a serious damage on the health, increasing the risk of breast cancer, type 2 diabetes, and cardiovascular disease as well. There are many ways to help you tone abs quickly. The workout is one of such ways. Some workouts are also good for skin care. Here are the top most workouts that will act your abs and make you healthy & fit and tone your body quickly.

  1. The Abdominal Hold

Instructions:

Take a chair. Sit on a sturdy chair’s edge. The back should be straight.

Then, keep your hands on your fingers’ edge.

Now tighten the abs and bring 4-inches off the floor.

Keep in this position for around 5 to 10 seconds.

Continue to this move for one minute.

  1. The Prone Plank

This is also one of the easiest workouts to tone your abs quicker.

Instructions:

First of all, get into one full pushup position. Your palms on the ground beneath the shoulders.

Hold this position about 30 seconds with the abs contracted and your arms extended.

As keeping building the strength, hold this position longer.

Then, go deeper. If feeling confident, you can use one arm.

  1. Sit Ups

Instructions:

Start by lying flat on the ground and bending your knees.

Then, put your hands on your opposing shoulders.

After this, tighten the abdominal muscles by drawing the belly button towards your spine.

Your toes and heels should be flat on the floor.

Now raise your head and then the shoulder blades.

Then, pull up from the ground until an angle of 90 degree is created.

Keep in this position for a few seconds.

Finally, come back down and then repeat fifteen times.

  1. The Single Leg Stretch

Instructions:

Begin by lying down on the mat with the knees bent. Then, lift your head and the shoulders as well. Curl the chin in toward the chest area.

Then, raise your right leg around 45 degrees off the floor.

Switch legs, extending the left leg while hugging the right leg to the chest.

For each leg, do around 5 to 10 times.

  1. Vertical Leg Crunch

Instructions:

Start by lying down on your mat with the lower back pressed to the floor. Now place the hands behind the ears, elbows out.

Then, extend and raise the legs straight up over the hips. Bend in your knees slightly, and cross your ankles.

Contract the abdominal muscles; raise the torso toward the knees.

Keep the eyes demonstrated on the ceiling.

Exhale when you lift the torso to the knees and inhale as you come back to the initial position.

  1. Ballet Twist

Instructions:

First of all, sit on the ground and extend the legs, and then press them firmly together.

Now lean back about 45 degrees from your hips.

Then, keep the abs engaged when you bring both the arms overhead like one ballerina.

Gradually twist your torso toward your right, placing the right arm on your mat.

Now keep the left arm reach overhead for a count of 3.

Repeat the process, keeping the left arm on the ground, and keeping your heels and butt on the floor.

Then, contract your abs toward support the spine as you come back to center, carrying both arms overhead.

Finally, continue alternating sides. Perform two sets of 6 to 8 times on each side.

  1. The Side Crunch

Instructions:

Start by kneeling on the ground and lean all the manner over to the right side, placing the right palm on the ground.

Keep balance in your weight, gradually extend the left leg and point the toes.

Then, put the left hand behind the head, pointing the elbow to the ceiling.

Next, gradually lift the leg to hip height when you extend the arm above the leg, with the palm facing forward.

Now look out over the hand while you bring the left side of the rib cage to your hip.

Lower to your initial position and then repeat 6 to 8 reps.

Perform 2 sets of 6 to 8 times, and thereafter switch sides.

  1. The Cobra

Instructions:

Start by lying face down on the ground with the palms near the chest.

Now raise your head, chest, and shoulders off the floor, pulling the shoulder blades down plus together.

Keep for two counts and later lower back down.

Repeat 8 to 10 reps.

You can try lifting your hips and thighs off the floor for a more difficult workout.

  1. Crunch On Exercise Ball

Instructions:

First of all, you need to sit on the ball using the feet flat on the ground.

Leave the ball to roll back gradually so you can easily lie down on it.

Your torso and thighs should be parallel towards the floor.

Now cross your arms over the chest, support the head by gently tucking your chin towards your chest.

Then, contract your abs, lift the torso to about 45 degrees and now come back to the initial position.

Exhale as lifting and inhale as lowering.

You can place the feet wide apart for more stability.

You can also place the feet closer together for more challenge.

 

In conclusion, these amazing exercises will help you tone your abs and the body faster.  Apart from these workouts, you should drink plenty of water, have a healthy and balanced diet, and avoid fatty foods, etc. Hope that these workouts are really helpful for you.

 

Author Bio:

This guest post is by Mai Cao, a blogger with many years of experience on searching the best natural home remedies for beauty and health issues

7 Health Benefits Of Turmeric You Should Know


Turmeric has the bright yellow is known to be a common spice in the kitchen. Like ginger and garlic, it is often used for cooking the foods. Its common flavor is bitter, warm, and peppery. The people often use it to make their foods get more tasteful. This is a common spice in cooking curry and ballpark mustard. However, it is not simply a common spice. For the Asian people, especially the Chinese, this is really a great ingredient for treating many diseases and conditions. It seems effective in treating inflammations and infections. Perhaps, a few people know that it is also used for textile dye. However, its prominent benefits are mostly in medical field thanks to its nutrients found in turmeric.

Excellent Health Benefits Of Turmeric You Should Not Pass

  1. Prevent Cancer And Block Head And Neck Cancer

The antioxidant property of curcumin can help in the colon cleansing, protect the cells from the damage of the free radicals to cellular DNA as well as strengthen the liver function and eliminate the cancer cells so as to prevent its spread in the body.

A recent study showed that curcumin, the main component that found in turmeric can help block cancer because it can block a type of enzyme that contributes to growing the cancer cells. The experts saw that the patients that are suffering head and neck cancer who consume about 2 tablets with 1000 mg of curcumin can help inhibit the cancer-promoting enzymes in their mouth effectively. Since then, it seems useful in spreading the malignant cells. Finally, cancer can be improved.

  1. Prevent Prostate Cancer

This is a dangerous disease that can lead to the death the most easily and seriously in many countries including American. And there are many studies for this disease. And curcumin seems rather great for slowing the development of this cancer significantly. Many experts think that the human should combine curcumin and the cruciferous vegetables to get the best effect of preventing prostate disease as well as inhibit its spread of cancer cells in the body.

  1. Prevent Colon Cancer

In a study, the expert said that along with quercetin found in onions, curcumin is a phytonutrient in turmeric are very beneficial for reducing the precancerous lesions in the intestinal tract in the size and number. After treating, it can be dropped up to 60% in the number and 50% in the size. Normally, many types of cancer must use the medicine to control the development of cancers but it can cause the expected side effects. But the curcumin and quercetin will not lead to the side effect because of its all-natural properties. Some studies also showed clearly that the people who consume curcumin and quercetin daily can protect themselves from the development of cancer cells. You can find it in some other top superfoods like green beans, cauliflower…

  1. Inhibit Cancer Cell Growth And Metastates

As we know the cancer is very dangerous for the human. This is one of the main causes that lead to numerous deaths in many countries in the world. However, the way to treat it completely is not really great. However, we can find the ways to prevent and inhibit it. One of the excellent benefits of turmeric is to prevent the formation of the tumors. According to a research from a university, curcumin in turmeric can help reduce the spreading process of breast cancer cells.

  1. Relieve The Osteoarthritis And Rheumatoid Arthritis Pain

Another benefit of turmeric is for a type of arthritis. It is to relieve the pain from osteoarthritis. It is proven that the extract from turmeric seems effective in easing the osteoarthritis pain. According to many clinical studies, curcumin is a strong powerful antioxidant that can help neutralize the free radicals as well as the chemicals that can cause the significant damage to the good cell membranes and cells. That is why the people who are suffering joint disease can find the relief if they can use the spice frequently. In some recent reports, curcumin in turmeric is even compared to phenylbutazone and relieve the pain from the osteoarthritis and rheumatoid arthritis.

  1. Support Indigestion And Heartburn

Many people seem amazed at the benefits of turmeric for the digestive system. However, there are many studies proved that it is really beneficial for indigestion and heartburn. The studies said that curcumin in turmeric can have an effect on the gallbladder so as to stimulate it to produce the bile since then aid your digestive system. In some European countries, turmeric can be used for prescribing for the patients with digestive problems. Especially, it sounds rather beneficial for bloating and gas, upset stomach and some conditions like that. In some case, it is even useful for reducing the occurrence of IBS (a disease called irritable bowel syndrome) in the other healthy people.

  1. Treat Inflammatory Bowel Disease

Curcumin is known to be a great one among natural home treatments for inflammatory bowel disease because it is inexpensive and well-tolerated for this disease. Inflammatory bowel disease is often known to be Crohn’s and ulcerative colitis. According to some studies, curcumin can help inhibit cellular inflammatory agent. However, treating IBD should be studied much more and need more evidence.

Posted by Huyen My, a health and beauty expert at VKool.com and  AllRemedies.com

Autism – Ayurvedic Understanding and Management


Goals of Ayurveda:

  • Prevent disease
  • Keep balance

According to the CDC (Center of disease control):

  • 1 in 110 children have autism spectrum disorder (ASD)
  • No single factor explains the changes in ASD
  • 4 to 5 times more prevalent in boys than girls

 

Macrocosm and Microcosm – Constant interaction between the 2 on different levels

Wind à Vata

Sun (Heat) à Pitta

Moon (cold) à Kapha

Idea that things start, grow, manifest and go back to extinction.

Ayurveda can be extended to everything (animals, plants), because it’s a science of nature

Nature is balanced by these 3 forces (wind, sun, moon) – Nature is disturbed when this balance is broken.

Prana flows from nature to the body through breath. It flows through a network of five subtle channels called ‘Nadis’. They are spread throughout the body. Breath is merely a gateway to the world of prana and its manifestations in the body. Prana is the fuel of which mind depends (so it’s mental too). Prana comes through breath and diet. They have to match. If one is missing, the other cannot function. You can breathe well, but if your diet is not good, you will not have a balanced body/mind/soul and vice versa. Body communicated with the mind through prana. So the more prana, the better body/mind connection.

Ojas are a product of excellent body tissues. It depends on how we metabolize our food. Example: t-cells ( intelligent cells located near the heart) and warrior cells in the tissues of the body. Ojas can form with optimal metabolism of food. Prana governs the mind, ojas governs the body.

Vata moves prana into the body, the mind guides prana into the body.

The 5 senses communicate with the mind through prana.

In autistic children, since their prana is limited, their intake through the senses is limited. Sometimes autistic children can only use certain senses (for instance they can be very visual, or maybe they can’t feel pain). If the ear pathway is open and they hear a sound, they will forget about everything and concentrate on that sound.

 

ASD:

  • Vata is not normally flowing
  • Prana is not evenly regulated
  • Kapha blocks the flow of Vata and Prana
  • Ojas is disturbed in the body tissues
  • The mind is not able to communicated with sense organs
  • Knowledge-gaining is limited to a few organs only

What to do? Cut down on dairy, gluten, meat, bananas, sugar, etc. Basically everything that increases kapha. Autistic children very often have digestive problems. Reduce kapha that is blocking the flow. Immunity should be increased.

Body approach:

  • Cleanse the body from the accumulation of blockages
  • Detoxing
  • Water therapy to clear the channels. Boil 1 gallon of water to ½ a gallon. Filter it.
  • Cleasning: Nasya on alternate days (3 drops in each nostril)
  • Sometimes autistic children eat a lot of spicy foods. They bodies are naturally trying to reduce Kapha.
  • Triphala capsules (2 capsules for children under 8 yrs; 3 capsules for children 13 and under)- Take with warm water.
  • Light diet: Barley, quinoa, spelt, millet, brown rice, amaranth.
  • Hot water
  • Herbs and spices
  • Raw Honey
  • Bitter, pungent, astringent tastes
  • Great detoxifiers: cilantro, dandelion. Ex: cilantro juice 4oz, great for detoxing mercury.
  • Fenugreek (cook seeds in food or sprinkle powder on rice).
  • Use more: Daicon, radish, dill, asparagus, kohlrabi, carrots, onions, garlic, ginger.
  • Chew on seed: ajwain, cloves, fennel, mace (or mix powder with raw honey).
  • Great for calming down: mace in hot milk.

Herbal therapy:

  • Crush garlic in a paste and mix with sesame oil and eat it.
  • Slice ginger and add lemon juice and rock salt (eat this before meals).
  • Turmeric: Mix it with cinnamon at nighttime.