How to loose Belly fat Using this simple plank exercise

Basic exercises like the table help to train the muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture

1. lateral plank

Why it works: This movement is more challenging than a traditional plank because you are supporting all your body weight at two points of contact instead of four. As a result, your core must work harder to stay stabilized.

How to do it:
A. Lie on the left side with the elbow directly below the shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.
B. Hold the abdominal muscles and lift the hips off the ground until it is balanced on the forearm and feet so that the body forms a diagonal line. Hold for 30 to 45 seconds. If you can not stand it that long, stay there as long as you can and then repeat until you've been held for 30 seconds in total. Change sides and repeat.


 3.withdrawal from the flexion position

Why it works: This advanced table exercise involves the movement of the entire body, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

How to do it:
A. Begin in the bending position with your hands two inches wider than your shoulders.
B. Walk with your hands as far as possible, then walk back. Do 10-12 repetitions

Make it more difficult: lift one leg before moving your hands out and back.

3.Alligator Drag

Why it works: This table uses your entire core to keep your body stabilized and burns extra calories by adding movement (crawling on the floor). Cardio mix, stability and strength training for quick fat burning results.

How to do it:
R. Find a stretch of floor that allows you to advance from 10 to 20 yards, and grab anything that slides on the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work in wood or tiles.
B. Begin in the flex position with your feet on the slides, towels or plates.

C. Walk forward with your hands to the end of the track (aim for at least 10 yards). Rest for 60 to 90 seconds (or the time you need to recover) and repeat the crocodile walk to where you started. That is a set. Repeat one more time.

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Best Morning Work out

You do not have to get up with the sun to fit in an effective a.m. This 15-minute routine makes it easy to become (and stay) in a morning exerciser. Just get out of bed and perform these movements to awaken your muscles and start your body.

1. Hollow Body Hold

Lie on your back with your arms on your sides and your legs extended in a straight line. Engage abs. Lift the shoulder blades and straightened legs off the floor, keeping your lower back pressed against the mat throughout the exercise (the closer your legs are to the floor, the harder it will be).

2. Single-Leg Glute Bridge

Lie on your back with your knees bent and your feet shoulder-width apart. Extend the left leg outwards and then press towards the right heel to lift the hips upwards. Keep the knees in line and apply the glutes while lifting. Slowly lower, creating your own resistance, then repeat on the other side.

3. Plank With Knee Tap

Start at the high table position, hands directly below the shoulders, shoulders in line with the hips. Activate the core to keep the torso motionless and, without changing weight, bring the right knee to the chest and raise the left hand to strike the right knee, then bring the left knee to the chest and raise the right hand to touch the left knee. Continue alternating as quickly as possible without losing form.

  4.Double Leg Lift

Lie on your back on the mat, with your legs extended toward the ceiling so that the body forms a 90-degree angle, with your arms to the sides. Keeping the nucleus hooked and the lower part of the back pressed on the mat, slowly lower the legs towards the mat as low as possible. Do not let the lower part of your back leave the mat. Slowly raise your legs to the starting position and repeat.

5. Squat

Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Lift arms out in front of you for balance if needed. Rise and repeat. For more details on how to squat, click here.

6. Lateral Lunge With Knee Drive

Start with feet together, arms at your side. Take a big step to left with left foot, send your hips back, and bend left knee (right leg is straight) as you bring palms together in front of chest. Keep chest lifted and abs engaged. Press into left foot to reverse momentum and shift weight onto right leg as you draw left knee to chest. Return to lunge position and continue to repeat. Then repeat on the other side.

7. Inchworm Push-Up

Stand with feet shoulder-width apart. Hinge at hips to bend over and touch floor with hands, then walk hands out to high plank position. Keeping elbows close to sides, bend elbows and lower chest to floor. Push back, then walk hands back to feet. Repeat.

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How to Use Exercise to Improve your Sexual Lifestyle

As regular Exercise has proven to  reduce the risk of some chronic diseases,such as Diabetes,It has also been proven to improve our sexual lifestyles.

In men, regular exercise seems to be a natural Viagra. This is due to a lower risk of problems with erection. In one study, middle-aged sedentary men assigned to participate in an energetic exercise program for nine months reported more frequent sexual activity, improved sexual function, and greater satisfaction. Those whose fitness levels increased the most, saw the greatest improvements in their sex life.

Studies conducted by women showed that those who are physically active report greater sexual desire, awakening and satisfaction than women who are sedentary. In one unusual experiment, young women who were actively cycling for 20 minutes and watched a movie rated X showed greater physiological sexual arousal (measured by a device that estimates vaginal blood flow) than subjects who did not exercise before seeing the film.

Increased blood flow helps explain why exercises lead to better sexual function in men. Also can play a strengthened image of yourself from the exercises. Men and women who exercise can be more likely to feel sexual desire, which can lead to better sex. Thus, you can increase the strength, flexibility and endurance that result from exercises.

In addition, physical activity, especially strength training, can increase testosterone levels, which can increase sexual attraction in men and women. However, overtraining can have the opposite effect, reducing testosterone levels. Indeed, a recent study
found that men who perform very vigorous exercise on a regular basis tend to have lower libido. While this is a potential problem for elite athletes or others that are pushing themselves to the maximum without adequate recovery, this is not something most of us need to worry about.

As for the influence of sex on physical exercises, the common wisdom has long been that sexual activity before competition reduces aggression and strength. As coach Rocky Balboa said in the movie "Rocky", "women weaken their legs."

But the studies did not support the faith. One study involving former male athletes showed seizure strength the morning after they had sex with their wives, and then repeated the test after the men abstained for at least six days. There was no difference in the test results. Similarly, in another study conducted among male athletes, it was found that sexual activity does not affect performance when carrying out a stress test. However, subjects who had sex two hours before the test started had higher heart rates during recovery from training.

In general, the study suggests that sex before physical activity has no negative effects if there is a lag of at least two hours, and sexual activity is also not related to alcohol, drugs or sleep loss. In fact, it's possible that sex can even improve athletic performance by helping people relax.

But much remains unknown, including whether women suffer differently than men. It is likely that the effect of sex on physical activity varies from person to person.

If you are wondering whether sex is an exercise, it depends on the length and intensity of your love game. A study of young people showed that sexual activity burned, on average, three or four calories per minute. (Men burned more than women.) The level of intensity was considered moderate, comparable to the level of walking or doubling tennis.

However, for most people, sex does not last until other actions, which means that it burns fewer calories altogether. In the above study, when sexual activity was compared to a 30-minute, moderately intense training on a treadmill, the treadmill burned about three times as many calories. But sexual activity really reached one measure: almost 100% of participants rated it as more pleasant.

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Yoga Exercise that will help slim your face

Yoga is not as fast as other methods of weight loss, which you can resort to, but it's natural, painless and durable. Try some of the following for at least three months to see positive results.

1. Simha Mudra (Lion Pose)
Procedure: Lie on your knees and put your hands on your hips. Drop your jaw and open your mouth wide. Put your tongue down to the chin, by force. As long as you breathe through your mouth, make a sound from your throat, which repeats the roar of a lion. Repeat the exercise a couple of times.
Advantages: Simha Mudra stimulates and tones all of your facial muscles. This is one of the best asanas for the face.

2. Jivha Bandha (The Closed Language Pose)

Procedure: Sit in the lotus position. Conveniently place your hands on your knees. Place the tip of the tongue on the top of your mouth, as if you were trying to swallow your mouth. Holding your tongue in this way, open your mouth slowly and completely until you feel a stretch in your throat and neck. Repeat a couple of times. Breathe normally through the nose.

Advantages: Jivha Bandha cuts out the face and forms the jaw line. Along with this, it also tones up your facial muscles

3. Face of fish

Advantages: Fish tonic and stretches the muscles on the cheek. This makes your cheeks less flabby, and your face is smooth.

Procedure: suck your cheeks and lips inside and try to reproduce the face of the fish. Holding this face, try to smile. You will feel a burn in the cheeks and jaw. Relax and repeat the exercise.

4. The technique for rinsing the mouth

Advantages: The mouthwash technique tones up your cheeks and holds a double chin in fear.

Procedure: Fill the mouth with air. Transfer the air in your mouth from one corner to the other, like cleaning your mouth from mouth rinsing. Continue the procedure for a few minutes, relax and repeat a couple of times.

5. The jaw brace

Advantages: The jaw braces are ideal for your cheekbones, reduce fat in them and tone your face to make it look younger.

Procedure: Sit comfortably and smile as wide as possible. Now place the index and middle finger of both hands on both cheeks. With your fingers, lift your cheeks to your eyes. Hold it there for a few seconds and relax. Repeat the exercise a couple of times.

6. Chin lift

Advantages: Chin lift will get rid of your double chin and will stretch your jaw, throat and neck.

Procedure: Sit down or get comfortable. Now tilt your head up to the ceiling, and your eyes follow it. Tighten your lips and push them forward, as if trying to kiss the ceiling. Hold on for a couple of seconds and let go. Repeat the same thing a few times.

7. Neck Roll

Advantages: rolling your neck is the most effective way to get rid of a double chin. He tones his chin, jaw and neck muscles. It tightens the skin of the neck and reduces the sagging of the skin and wrinkles.

Procedure: Sit comfortably and keep your head forward. Now, tilt your head in one direction according to your chin and turn your head in a circular motion. Keep your back straight and your shoulders. Make circular motions both clockwise and counterclockwise for a few minutes.

8. Extract of lips

Advantages: Lip Pull tones up your facial muscles and gives you high cheekbones and a prominent jaw. It makes you look younger.

Procedure: Sit or stand comfortably, keeping your head forward and straight. Raise the lower lip as far as you can by pressing the lower jaw. In doing so, you should feel the stretching of the muscles of the chin and jaw. Stay in this position for a few seconds, relax and repeat.

9. The protrusion of the jaw

Advantages: The jaw cutout gives sharp and attractive cheekbones, a prominent jaw line and reduces your double chin. It stretches the muscles around your lips, jaws and cheeks.

Procedure: position yourself comfortably and move your jaw as if you are eating with a closed mouth. Breathe well by doing this. Then open your mouth as wide as possible with the tongue set on your lower teeth. Hold it for a few seconds and repeat it several times in a row.

10. Eye Focus

Advantages: It makes your brows smooth.

Procedure: Open your eyes. Make sure your eyebrows are not wrinkled. Stay this way and focus at a point in the distance. Maintain the position for about 10 seconds and relax. Repeat four times.

12. Blowing air

Advantages: The muscles of the face and neck are working. Help reduce the double chin and gives you a natural facelift and a more compact appearance on the face.

Procedure: Hold the spine straight and tilt the head back. Make sure your eyes are pointing towards the ceiling and you can see it. Pull your lips and blow air. Continue doing this for 10 seconds, and then relax. Repeat 10 times.

Start doing these exercises in a facial yoga for weight loss, and see how your face will recover sooner than you can imagine.

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