8 Stretch Exercises to Relieve Lower Back Pain

8 Stretch Exercises to Relieve Lower Back Pain

8 Stretch Exercises to Relieve Lower Back Pain

The lower back is one of the most common places for injury or pain, in this article ,we are going to provide you with 8 exercises to stretch out that discomfort.

It’s important to figure out what’s causing pain, but in most situations, doing some gentle stretching can help relieve tightness and give your lower back some relief.

Stretching exercises are safe to do daily. Never stretch into a position of pain though as you can make the situation worse. Only stretch as far as your body will let you!

If your lower back pain is more of a general aches or discomfort, it’s worth trying some stretches to address any tightness and alignment issues. We at gymguider have tried and tested these, we feel they can help you a lot! 

Here are the stretches we recommend:

1. Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the glute. Its primary role is external rotation. “Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.” Since the piriformis crosses over the sciatic nerve, if it is tight, it can result in sciatic nerve irritation. Stretching this muscle can prevent potential future sciatica, or help treat it.

How to:

  • Sit on the floor with both legs extended in front of you.
  • Cross your right leg over your left, and place your right foot flat on the floor.
  • Place your right hand on the floor behind your body.
  • Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
  • If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
  • Stretches: hips, back, glutes


2. Lunge With Spinal Twist

This stretch is commonly referred to as the greatest stretch in the fitness community. It’s essential to help with posture-related pain or for people who sit for prolonged periods of time. It helps open your hips and improve thoracic (mid-back) mobility.

How to:

  • Start standing with your feet together.
  • Take a big step forward with your left foot, so that you are in a staggered stance.
  • Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
  • Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other side.

Stretches: hip flexors, quads, back


3. Figure Four Stretch

This specifically stretches the piriformis and iliopsoas muscles (essentially your hip rotator and flexor muscles) and the IT band. Because of this and the passive nature of the pose, it is an excellent and gentle approach to helping relieve symptoms associated with sciatica and knee pain.

How to:

  • Lie on your back with your feet flat on the floor.
  • Cross your left foot over your right quad.
  • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Stretches: hips, glutes, lower back, hamstrings


4. Knee to Chest Stretch

How to:

  • Lie on your back with both legs extended.
  • Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

Stretches: lower back, hips, hamstrings


5. Sphinx Stretch

How to:

  • This pose stretches the lower back in a gentle way—plus, it engages your abs, which further supports the lower back.
  • Lie on your stomach with your legs straight out behind you.
  • Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
  • Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
  • Sit up just enough to feel a nice stretch in your lower back. Don’t hyper extend, and stop immediately if you start to feel any discomfort or pain.

Stretches: lower back, chest, shoulders


6. Extended Puppy Pose

How to:

  • Start on all fours.
  • Walk your arms forward a few inches and curl your toes under.
  • Push your hips up and back halfway toward your heels.
  • Push through the palms of your hands to keep your arms straight and engaged.
  • Hold for 30 seconds to 2 minutes.

Stretches: back, shoulders, glutes


7. Pretzel Stretch

The pretzel stretch because stretches multiple important postural muscles in one stretch. You’ll stretch the quads of your bottom leg, your spine, lower back and the glutes and hip flexors of your top leg.

How to:

  • Lie on your left side with your head resting on your arm.
  • Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.
  • Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.
  • Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
  • For more of a spinal twist, turn your head to look over your right shoulder.

Stretches: quads, glutes, obliques, hips, back


8. Twisted Reclined Pigeon

How to:

  • Lie on your back with your feet flat on the floor and arms out to your sides in either a T or cactus arms (as shown).
  • Cross your right foot over your left quad.
  • Lift your left leg off the floor. Grab onto the back of your left leg and gently pull it toward your chest.
  • Then, let your legs fall down to the left side, keeping your right foot just above your left knee. Try to keep your shoulder blades on the floor and hips as square to the ceiling as possible.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Stretches: hips, glutes, lower back.

If You Drink This 1 Hour Before Going To Sleep You Will Burn All The Fat From The Previous Day!

If You Drink This 1 Hour Before Going To Sleep You Will Burn All The Fat From The Previous Day!

If You Drink This 1 Hour Before Going To Sleep You Will Burn All The Fat From The Previous Day!

Excess fat around the abdomen is every woman’s worst nightmare. The rolls on the back, belly, arms and legs are difficult to remove, but it’s not an impossible mission. With the proper adjustments to your diet as well as appropriate exercise, you will be able to get rid of the excess fat in no time. Today we’re going to show you a simple drink which can further burn the excess fat on your body and help you be slim just in time for the summer!

There are many products that promise immediate results, but this is all just a marketing scam to sell even more products. The body tends to burn fat during the day, but this doesn’t happen overnight. To properly burn fat, you need to accelerate your metabolism so it can burn fat while you sleep. You can do that with a mixture of some natural ingredients that will boost your metabolism and help you lose weight in just a short time!

Here’s how to prepare it:


  • 1 tablespoon of vinegar
  • 1 teaspoon of powdered ginger
  • 1 lemon
  • 1 bunch of parsley
  • ½ a liter of water
  • A pinch of cinnamon



  • Start by boiling the water in a pot, then add the other ingredients and simmer the mixture on low heat for a while.
  • Next, leave it to cool down, strain it and pour it in a bottle.
  • Take a cup of this incredible drink every night before going to bed to boost your metabolism and make your body burn fat even overnight.

The summer is fast approaching, so don’t wait no more –try this drink and you’ll lose a lot of weight in no time!

What She Spreads On Her Skin, Everyone Has at Home – But Nobody Uses It!

What She Spreads On Her Skin, Everyone Has at Home – But Nobody Uses It!

What She Spreads On Her Skin, Everyone Has at Home – But Nobody Uses It!

After water, coffee is considered as the most popular drink in the world. We all love to drink coffee every day. But, we all throw away the coffee remaining on the bottom of the cup without knowing its benefits.

The only thing you need to do is to spread it onto backing paper or on a flat plat and wait to dry. Then, you can use.

We will show you 13 ways how to use coffee ground. It is very simple, just follow the instructions

1. Cellulite remedy

It can be used as a remedy for cellulite.

Mostly all of the cellulite products you have used contain caffeine. You can use the coffee grounds and some oil to make cheaper alternative, instead of using those expensive creams.

2. Soap

It can be used as soap. The firming effects of the coffee will provide a peeling effect. You should definitely try it.

3. Against bags under the eyes

You can get rid of the under eye bags. The coffee will help you to look fresh. Mixture of coffee grounds and oil will restore the skin under the eyes.

4. Hair

Coffee grounds have rich nutrients which can make the hair radiant and energized. This works only for dark hair-types.

5. In the fridge

You can neutralize the odors in the fridge by placing a cup of coffee grounds in the fridge. The smell will disappear.

6. Grill rust

You can make the smelly and sticky barbecue shine again by using coffee. You just have to put coffee grounds on a sponge and rub the grill. Then, rinse it off with warm water.

7. Abrasive

The small grains function as a cleaning detergent for pots, pans, and surfaces. You will save extra money and you should definitely try it.

8. Against ants

The strong smell of coffee can help you with ants because it makes them blurred and they can’t find their way through the beets to wreak havoc.

9. Against fleas

You should definitely try this trick if your dog has flees. Use the coffee grounds and massage the fur and skin of the dog. It will relieve the dog of fleas.

10. Against snails

You should try this trick if you want to protect your beets.  Spread some coffee grounds across the soil. Be sure that it will eliminate them.

11. Fertilizer

Coffee grounds can be used as a fertilizer. It helps the plant to grow because it has a lot of nutrients and nitrogen, potassium and phosphorus.

12. Against wasps

Put the coffee in a fire-safe jar and light it with a match. It will result in steam/condensation. It will dispel all wasps in seconds because they have hard reaction to the smell of coffee ground.

13. Cat fright

Spread some coffee grounds around your house. It will create an invisible barrier which will keep the cats at distance.

4 Minutes Best Exercise To Lose Belly Fat You Can Do At Home

4 Minutes Best Exercise To Lose Belly Fat You Can Do At Home


4 Minutes Best Exercise To Lose Belly Fat You Can Do At Home

Looking for effective ways on how to get a flat, sexy or chiseled stomach? These effective 4 minutes best exercise to lose belly fat is all you will need to start working on.

In this article, I will cover:

  • The underlying real problems when it comes to losing your belly fat
  • Is there an optimum time of the day to work on these exercises?
  • Effective exercise to reduce belly fat with pictures, you can start working on today in the comfort of your own home
  • Easy, results-orientated solution to get started today

Before I get into the key solutions, I will just like to start by highlighting some of the problems we all face when it comes to having belly fats.



When it comes to nasty, horrid stomach fats, there are 3 crucial problems you’ll face when trying to get rid of it.



Of all places on our body, belly fats make up of 99% the time, the most difficult place to get rid of. Often times, when we hear people talking about weight loss or having stubborn body fats, they are very likely referring to their muffin-tops or love handles.

This is not your fault. It is how our body has been designed over time to store fats around our belly first.

This can be quite a maddening issue to both women and men alike.

Regardless of how hard you’re exercising or how particular your diet has been set to, as how all people with belly fats, we’ll most likely find that the stomach isn’t budging one bit.



Excessive fats or in this case, having a large waist circumference can pose quite a danger to our health and wellbeing. Some of the deadly diseases we are bound to attract are as below:

  • Heart diseases and stroke
  • Diabetes
  • High blood pressure
  • Cancer
  • Gout
  • Gallbladder disease and gallstones
  • Osteoarthritis
  • Respiratory problems
  • Joint pains
  • And even death: Sadly, over 300,000 obesity-related deaths occur every year.



The thing about losing weight is something many people often focus on the complete opposite of doing what is effective and right.

Simply put, one of the key factor to losing weight is actually very much in how we plan our diet. You heard it right, to lose weight, not only must we exercise, we must also eat right.

80% of your results comes from the way our diet plan is and only 20% will account for to exercise.

I’m pretty sure you’ll be wondering, “how do I eat then and what are the best exercises to lose belly fat fast”

Before we look into the dieting part of it, let us dive into some of the simplest waist busting exercises you can perform in 4 minutes at the comfort of your home.



Lie on the ground and crunch up your torso while raising one leg up. Bring your arms together in front and clap underneath your raised leg.

Lie back to original position and work on your other leg; performing the same crunching and clapping under your raised leg.

Perform this alternating workout for 1 minute.



Lie down on the floor. Slowly elevate your upper body and raise your legs up so form a 90-degree angle with your torso. Your knees can be slightly bent.

Contract your abs and rotate through your torso to the right, bringing your arms to the right as well.

Rotate back through center, then twist to the left.

Perform this alternating workout for 1 minute.



Begin by lying down on your back with knees bent 90 degrees and feet flat on the floor.

Hold a dumbbell against your chest. Contract your abs and raise your upper torso. Pause, maintaining contraction on your abs and slowly lower yourself back to the starting position.

Perform this workout for 1 minute.



Get into a plank position by supporting your body weight on your hands and toes. Keep your abdominal contracted and hands should be placed directly under your shoulders.

Lift opposite arm and leg for 30 seconds then switch.

8 Simple Exercises to Reduce Flanks Fat

8 Simple Exercises to Reduce Flanks Fat

8 Simple Exercises to Reduce Flanks Fat

People having flank fat are always in search of finding ways to burn fat deposits. Since the area above waistline is prone to getting extra fat, everybody wants to find the best exercise for flank fat that can help them in shaping up their bodies.

So, let’s have a look at some of the best workouts that have proved to be effective in reducing flank fat.

1. Bicycle Crunches:

How to Do:

  • Lie on your back.
  • Put your hands behind your ears.
  • Crunch to the left and bring your right elbow in to meet your left knee.
  • Crunch to the right and bring your left elbow in to meet your right knee.
  • Quickly go back and forth between sides as if you’re pedaling a bike.
  • Try for three sets of 30 reps on each side.


2. Side Plank:

The side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris.

How to Do:

  • Start by lying on your side with your knees straight and feet stacked.
  • Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders.
  • Hold for 30 seconds and repeat on the other side.
  • As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes.


3. Scissors:

How to Do:

  • Lie down flat on your back with your arms at your sides, palms pressing into the floor. You can place your hands under your pelvis if you feel the need to protect your lower back.
  • Lift both your legs off the floor towards the ceiling, contracting the abs and pressing your lowers abs into the ground.
  • Keeping your abs engaged and lower back on the ground, slowly lower your right leg until it’s a few inches above the floor.
  • Then scissor your legs, lifting your right leg up while lowering your left leg.
  • Continue alternating between your legs for 10 -12 reps per leg.


4. Jack Knives:

How to Do:

  • Lay on the floor or a bench with your legs straight out, arms stretched above your head, toes pointed towards the ceiling.
  • Raise your arms towards your toes as you raise your legs to a 45- to 90-degree angle, keeping your shoulders off the floor (above).
  • You should bring your arms way up over your belly button so your body looks just like a jack knife.
  • Then return back to the floor or bench with your legs and arms stretched out. Do 40 reps.


5. Push-Up:

How to Do:

  • This tried-and-true position is a classic because it gets the job done.
  • Hold yourself in a push-up position with your hands on the ground.
  • Keeping your torso as still as possible (no twisting), shift onto a plank position with your forearms on the ground, one forearm at a time.
  • Your body should be in a straight line from head to toe.
  • Do this for as long as you can, starting with 30 seconds and working your way up to three minutes.


6. Twist Crunches:

Stop just wondering what to eat to Flank fat fast. You’d better try exercising, for example, twist crunches. Crunches are another useful workout, especially when a person wants to add strength to his/her abdominal muscles.

How to Do:

  • All this exercise needs is to lie down on a smooth surface with hands behind the head and knees bent.
  • Now, twist the body in such a way that the left elbow will touch the right knee then changing position so that left elbow can touch the right knee.
  • Repeat these steps and checkout the impact of the best exercise for flank fat


7. Side Bend:

Cardiovascular exercises are considered most responsive in burning rigid fats around waistline. Side bend is a wonderful way to do cardio exercises without taking help of any apparatus. How to do it perfectly? Find its procedures mentioned below.

How to Do:

  • Initiate the process by standing with legs at hip-distance apart and arms on side.
  • Now try to touch toes of one leg with respective hand and keep other hand on waist.
  • Repeat this process with other hand by touching its respective leg. Perform it at least 100 times a day for speedy results.


8. Opposite Arm and Leg Raise:

How to Do:

  • Balance and stabilization exercises like this one will strengthen your core and lower back, giving way to a slimmer waist. Start on all fours.
  • Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel.
  • Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg.
  • That’s one rep. Complete 20 repetitions.
DIY Autumn Cinnamon, Honey & Olive Oil Hair Mask

DIY Autumn Cinnamon, Honey & Olive Oil Hair Mask

DIY Autumn Cinnamon, Honey & Olive Oil Hair Mask

When it comes to hair and facial treats the first stop for me is usually raiding the kitchen cupboards, I mean there are so many goodies that work wonders on hair and skin, are all natural, budget-friendly and oh so easy to make.


So, how about a DIY Autumn Hair Mask?

This treatmenttakes minutes to make and only uses three simple ingredients and will be leave you feeling pampered with glossy so locks – what’s notto love about that?


Grab your supplies..

  • Tablespoon Extra Virgin Olive Oil
  • Tablespoon of honey
  • Two teaspoons of cinnamon

This will make enough mask for mid length hair – if you super long mermaid locks, double up on the quantities to make enough to cover all your tresses.



Mix the ingredients into a small bowl or ramekin, blending them all together to make a deep dark brown mix.

Warm the treatment – either for a couple of second in the microwave (be careful notto getthe oil too hot as this will burn your scalp and damage your hair!) or place in a bowl of hot water and allow to gently warm.

To apply, brush out your hair, and dipping your finger tips in the mask begin massaging into the hair starting at the temples and forehead, and working over the whole scalp. Keep re-dipping your fingers into the mask and massaging over the scalp, once the scalp is covered, begin smoothing through the heights of your hair. Twist your hair up and wrap in a shower cap (or clear wrap for a super sectlook!) I like to leave this on for a few hours – but working from home makes this super manageable for me!

The mask has a lovely warming feeling – and smells greattoo! Cinnamon, honey and olive oil are all renowned for their benefits to healthy glowing hair and skin – some even believe thatthey promote hair growth, add a glossy sheen and can create natural gleaming highlights – I intend to keep up this mini hair pamper routine throughout the autumn, so I shall keep you posted!

To remove the mask aer the treatment, rinse with warm (nottoo hot) water and gently massage the hair and scalp to remove fully. You mightthink thatthe oil would be hard to remove, and will leave your hair feeling yucky, I find thatitrinses away really easily, and leaves my hear clean, glossy and super so…with out a hint of autumn frizz in sight. I have also found that co-washing (hair washing with only conditioner) is a great way to finish up this treatment. So, Autumn hair, don’t care!


Honey for Hair Benets:

Honey is rich with all kinds of antioxidants and vitamins which make it greatfor a healthy scalp and hair. It has antibacterial, anti-fungal and antiviral properties that can treat any scalp related infections. Itis a natural hair soener as well. Itis an emollient, meaning thatit helps in the nourishment of hair follicles. It also has moisture retention properties which combats dry hair. Honey hair mask benefits are undeniable.


Cinnamon Hair Benets:

Cinnamon hair benefits hair include regenerating, nourishing and toning of the hair giving it a much healthier and shinier outlook. It has choline, beta carotene and a number of vitamins necessary to moisturize the scalp, prevent hair loss, restore split ends, remove dandru, activate circulation and stimulate hair follicles.

When you combine honey and cinnamon to prepare homemade hair masks for healthy hair, and add some essential oils to the mix – you are well on your way to giving your hair a natural shine and luster. Your hair will have enhanced elasticity and volume too.

Do you have a favorite DIY hair or sink treatment? Do leave a comment and share them – I’d love to try them out!

Lemon Water I Drank Lemon Water Every Day For 2 Weeks I Was Completely Shocked With The Results

Lemon Water I Drank Lemon Water Every Day For 2 Weeks I Was Completely Shocked With The Results

Lemon Water I Drank Lemon Water Every Day For 2 Weeks I Was Completely Shocked With The Results

To make sure your body is functioning optimally, you should always begin the day with a glass of warm lemon water. This drink supplies the body with the necessary nutrients. Nowadays, this morning ritual has become very popular; however, there are some people who don’t prepare the beverage in the right way. The trick is to use the rind as well!



Slice the lemons and put the slices into a pot of water and boil them for 3 minutes and then remove the pot from the stove and leave it to cool down. Afterwards, strain the mixture and put it into a glass bottle. Every morning, pour lemon water from the bottle into a glass and add a tsp of honey for a sweeter taste. Enjoy!


The Benefits of Warm Lemon Water

Drinking warm lemon water is a simple yet powerful habit that can have a range of health benefits. Here’s why incorporating this daily ritual can be beneficial for your overall well-being.

1. Improved Digestion

Warm lemon water can help improve digestion by stimulating the production of digestive juices and bile. The citric acid in lemons aids in breaking down food more effectively, reducing bloating and indigestion. It acts as a gentle laxative, which can help maintain regular bowel movements.

2. Enhanced Hydration

Starting the day with a glass of warm lemon water ensures you begin your day hydrated. Proper hydration is crucial for maintaining healthy bodily functions, including temperature regulation, nutrient transport, and waste elimination. The addition of lemon makes water more palatable, encouraging you to drink more.

3. Boosted Immune System

Lemons are rich in vitamin C, a potent antioxidant that helps boost the immune system. Regular consumption of warm lemon water can help protect against common colds and flu by enhancing the body's defense mechanisms. Vitamin C also supports the production of white blood cells, essential for fighting infections.

4. Clearer Skin

The antioxidants and vitamin C in lemons can help improve skin health. They combat free radicals, reducing the signs of aging and promoting a radiant complexion. The detoxifying effect of lemon water also helps flush out toxins, which can contribute to clearer, healthier skin.

5. Weight Management

Warm lemon water can aid in weight management by promoting a feeling of fullness. The pectin fiber in lemons helps curb hunger cravings, reducing overall calorie intake. Additionally, drinking lemon water before meals can prevent overeating by making you feel satisfied sooner.

6. Alkalizing Effects

Although lemons are acidic, they have an alkalizing effect on the body once metabolized. This helps balance the body's pH levels, reducing acidity, which can lower the risk of chronic diseases and inflammation. An alkaline environment in the body is also believed to improve overall health and energy levels.

7. Detoxification

Warm lemon water acts as a natural diuretic, promoting the elimination of toxins through urine. This detoxifying effect supports liver function, aiding in the body's natural detox processes. Drinking lemon water regularly helps cleanse the system and keep it functioning optimally.

8. Improved Mood and Energy

The refreshing taste and invigorating scent of lemon can help enhance mood and reduce stress. The combination of hydration and vitamin C boosts energy levels, making you feel more alert and focused. Starting your day with this healthy habit can set a positive tone for the rest of the day.

Simple Moves to Lose Back and Upper Arm Fat

Simple Moves to Lose Back and Upper Arm Fat

Simple Moves to Lose Back and Upper Arm Fat

Exercises to Get Rid of Back Fat – Back fat becomes more irritating when you wear tight fitting skin dress. Women feel very shy and uncomfortable when they have back fat. In order to get rid of this, she adopts many methods and treatments. If you want to reduce the back fat, go for exercises that will help you to maintain a proper figure and will not affect your confidence level. So Aerobic Exercises for back fat is the best way, which can be followed by boy, girls, ladies, men and women.

In the battle of the bulge most women like myself can struggle with the annoying back fat or under the arm flab.

Here is a list of 8 simple exercises that clear fat rolls on back and bra bulge areas.

Push Up Holds:

Push up hold is a great exercise for strengthen your back and core muscles. You can do it at home without any special equipment. For an easier variation you can place your knees on the ground.

How to Do:

  • Lie on your stomach and place hands on the ground next to your armpits
  • And push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed.
  • Bend elbows and lower body until hovering a few inches above the floor.
  • Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
  • Then repeat again by lowering back down to your lowest point,
  • Holding for 1 deep breath and coming back to your half-way point for one more hold. Repeat as many times as you can.


Back Extension Exercises:

The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem or experience lower-back pain while performing this exercise. If you do feel pain, try lifting only your legs and leaving your arms flat on the floor.

How To Do:

  • Begin on the mat, lying face down with your stomach on the mat.
  • Keep your arms at your side against your torso with your palms pressed against your thighs.
  • Keep your legs together with your toes slightly pointed.
  • Inhale and lift your upper trunk off of the mat, keeping the tops of your feet pressed against the mat.
  • Be sure to use your abdominal and back to extend your trunk forward and into the air.
  • As you exhale, lower your torso back down to the mat. Repeat 6 to 8 times.


Triceps Dips:

Triceps dips are not only an effective exercise for toning the arms but also the shoulders and upper back muscles that provide defined muscles tone. It is a basic body-weight exercise that does not require much equipment and can be done using the support of any solid and secure surface. It can be done using a bench or on the floor.

  • Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
  • Stretch your legs out in front with a slight bend in the knee and gradually lower your body towards
  • the floor with the support of your arms until the elbows are at 90-degree angle.
  • Now, press down into the bench straighten your elbows and raise your body up to the starting
  • position. This entire down and up movement makes 1 repetition. Complete 15 to 20 repetitions at a time.


Pull-ups Exercises:

There are many muscles in the back. The pull-up sculpts and tones them all. The best is the normal pull-up, where you have to use your palms faced out and grip the bar.

  • Do this twice in sets of ten. The chin-up pose, where your palms are facing you is easier to do. That’s a good one.
  • But make it the second option, as it does not affect the biceps that much.
  • Some other options for you are negative pull-ups, assisted pull-ups, and the TRX assisted inverted tow.


Bent Over Rows:

Targets biceps, chest, mid-back, and upper back.

  • Begin with knees slightly bent, keeping your abs engaged for support.
  • Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
  • Slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the circle to the right.
  • Do 3 sets of 10-12 reps.


T Raise Exercise:

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to Do:

  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.


Burpee Exercise:

As the name may sound, the routine is no nonsense stuff. It might take you a couple of days or probably more to go with the flow.

How to Do:

  • Stand straight with arm by your side. Lower your body bringing it in a chair pose. Keep your arms ahead.
  • Forcefully push your feet backwards and chest further downwards. Come up in a plan position.
  • Again force your chest into the ground with pressure so that you again lift upwards in the air.
  • Note that your hands should be above your head. This completes one rep. Repeat 4 times to complete one set.
  • This is a full proof exercise to reduce back fat faster.


Swimming Exercise:

How to Do:

  • Begin by lying on your stomach with your arms in front of you against the mat.
  • Slowly lift your arms and legs off the floor, as if moving into a “Superwoman” or “Superman” position,
  • keeping them together as they hover over the mat.
  • Inhale as you lift your right arm and left leg at the same time.
  • Inhale again as you lift your left arm and right leg higher until your movements start to resemble “swimming” in the air.
  • Do 3 sets of 8 switches from right to left.
10 Foods to Maintain Your Intimate Health

10 Foods to Maintain Your Intimate Health


10 Foods to Maintain Your Intimate Health

Maintaining intimate health is crucial for overall well-being and confidence. A balanced diet plays a significant role in supporting your intimate health by promoting proper function and preventing infections. Here are ten foods that can help maintain your intimate health:


1. Yogurt

Benefits: Yogurt is rich in probiotics, which are beneficial bacteria that help maintain a healthy balance of flora in your gut and vaginal area. These probiotics can prevent infections like bacterial vaginosis and yeast infections.

How to Enjoy: Incorporate a serving of plain, unsweetened yogurt into your daily diet. You can eat it as a snack or use it as a base for smoothies.


2. Cranberries

Benefits: Cranberries are known for their ability to prevent urinary tract infections (UTIs) due to their high levels of proanthocyanidins. These compounds prevent bacteria from adhering to the urinary tract walls.

How to Enjoy: Drink pure cranberry juice or add dried cranberries to salads and oatmeal. Opt for unsweetened versions to avoid added sugars.


3. Garlic

Benefits: Garlic has natural antimicrobial properties that can help fight off infections and support immune health. It has been used for centuries to combat yeast infections.

How to Enjoy: Add fresh garlic to your meals, such as in sauces, soups, and roasted vegetables. Garlic supplements are also available if you prefer a concentrated form.


4. Sweet Potatoes

Benefits: Sweet potatoes are rich in beta-carotene and vitamin A, which are essential for maintaining the health of mucous membranes. This can help prevent infections and promote a healthy reproductive system.

How to Enjoy: Bake or roast sweet potatoes as a side dish, or incorporate them into soups and stews.


5. Leafy Greens

Benefits: Leafy greens like spinach, kale, and Swiss chard are high in folate, a B vitamin that is crucial for reproductive health. Folate helps in the production of healthy red blood cells and DNA.

How to Enjoy: Add leafy greens to salads, smoothies, or sauté them as a side dish.


6. Fatty Fish

Benefits: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. Omega-3s can help reduce menstrual pain and support overall reproductive health.

How to Enjoy: Aim to eat fatty fish at least twice a week. You can grill, bake, or steam fish for a healthy meal.


7. Avocados

Benefits: Avocados are high in healthy fats, potassium, and vitamins B6 and E. These nutrients help maintain hormonal balance and support vaginal lubrication.

How to Enjoy: Add avocado slices to salads, sandwiches, or enjoy them as guacamole.


8. Nuts and Seeds

Benefits: Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are excellent sources of omega-3 fatty acids and vitamin E. These nutrients support healthy skin and mucous membranes, including those in the vaginal area.

How to Enjoy: Snack on a handful of nuts, sprinkle seeds over yogurt or salads, or add them to smoothies.


9. Green Tea

Benefits: Green tea contains antioxidants called catechins, which have antimicrobial properties. These can help prevent infections and support overall immune health.

How to Enjoy: Drink a cup of green tea daily, hot or iced. You can also add green tea powder (matcha) to smoothies.


10. Water

Benefits: Staying hydrated is crucial for maintaining mucous membrane health and ensuring proper lubrication. Adequate water intake can help prevent dryness and discomfort.

How to Enjoy: Drink at least 8 glasses of water a day. You can also hydrate with herbal teas and water-rich fruits and vegetables.

You Need to Eat This If Your Hair is Falling Out, Nails are Brittle, or You're Sleep Deprived

You Need to Eat This If Your Hair is Falling Out, Nails are Brittle, or You're Sleep Deprived


You Need to Eat This If Your Hair is Falling Out, Nails are Brittle, or You're Sleep Deprived

Do you find yourself struggling with hair loss, brittle nails, or constant fatigue due to lack of sleep? These issues are not only frustrating but can also be indicative of underlying nutritional deficiencies. Fortunately, making a few dietary changes can have a significant impact on improving these conditions. Here are some key nutrients and the foods that can help you address hair loss, brittle nails, and sleep deprivation.


Hair Loss

Hair loss can be caused by various factors, including genetics, stress, and nutritional deficiencies. To support healthy hair growth, consider incorporating the following nutrients into your diet:


Biotin, also known as vitamin B7, is essential for hair growth and overall hair health. It helps strengthen hair follicles and promotes the production of keratin, a protein that makes up your hair.

  • Foods rich in biotin: Eggs, almonds, spinach, sweet potatoes, and salmon.



Iron deficiency is a common cause of hair loss, especially in women. Iron helps carry oxygen to your hair follicles, promoting healthy growth.

  • Foods rich in iron: Red meat, lentils, spinach, quinoa, and fortified cereals.


Omega-3 Fatty Acids

Omega-3 fatty acids nourish the hair, support thickening, and reduce inflammation that can lead to hair loss.

  • Foods rich in omega-3s: Fatty fish (such as salmon, mackerel, and sardines), chia seeds, flaxseeds, and walnuts.


Brittle Nails

Brittle nails can be a sign of a lack of essential nutrients in your diet. Ensuring you get enough of the following nutrients can help improve nail strength and health:


Protein is crucial for the growth and repair of tissues, including your nails. Keratin, the protein that makes up your nails, requires adequate protein intake for strength and durability.

  • Foods rich in protein: Lean meats, poultry, fish, eggs, dairy products, beans, and legumes.


Zinc plays a vital role in cell production and the growth of nails. A deficiency in zinc can lead to weak, brittle nails.

  • Foods rich in zinc: Oysters, beef, pumpkin seeds, chickpeas, and cashews.

Vitamin E

Vitamin E supports nail health by protecting cells from damage and aiding in the repair of damaged tissues.

  • Foods rich in vitamin E: Almonds, sunflower seeds, spinach, and avocados.


Sleep Deprivation

Lack of sleep can take a toll on your overall health, affecting your mood, cognitive function, and physical well-being. Certain nutrients can promote better sleep quality and help you feel more rested:


Magnesium helps regulate neurotransmitters and melatonin, the hormone responsible for sleep. A deficiency in magnesium can lead to insomnia and restless sleep.

  • Foods rich in magnesium: Dark leafy greens, nuts and seeds, fish, beans, and whole grains.


Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that helps regulate sleep.

  • Foods rich in tryptophan: Turkey, chicken, milk, cheese, and nuts.

Vitamin B6

Vitamin B6 helps the body produce melatonin, the sleep hormone, and serotonin, which helps regulate mood and sleep cycles.

  • Foods rich in vitamin B6: Bananas, chickpeas, salmon, and potatoes.

Herbal Teas

Certain herbal teas, such as chamomile, valerian root, and lavender, have natural calming properties that can help you relax and improve sleep quality.

  • Best choices: Chamomile tea, valerian root tea, and lavender tea.