Top Home Exercises to Get Flat Tummy

Top home exercises to get flat tummy

Extra tummy protrusion seems an epidemic problem taking place because of lack of exercise, walking and absence of balanced food on the platter. Contrary to the popular belief, you don’t need fancy gyms but foolproof plan and will power to achieve the desired result. So what way, one can lose the extra baggage? Just by devoting faithfully their 15 minutes every day at home only. Yoga, aerobics and free hand exercises, along with the balanced diet intake, makes you the winner of an enviable flattened stomach. Here are top home exercises to get flat tummy.

Home exercises To get Flat Tummy

Pike and extend – The exercise impacts ABS and Legs

  • Lie down at a mat face-up and slowly lift the left leg straight upwards, now crunch up forward and upwards in an effort to touch foot of the unbent leg.
  • Bring arm overhead behind and over the head, and at the same time lower the leg to the ground.
  • Then crunch up again by lifting upper back by trying to hold straight up leg’s toes by hands. Repeat this method at least twenty times with both the legs one by one.



Climber’s way- Stomach Abs, Back, Leg and arms

  • Start in a push up position and lift your head and upper portion of the body with your body straight behind you.
  • Now bend your one leg up and try to bring closer to the chest, putting pressure on the stomach, then take the leg back and repeat with the other leg in same push up posture.
  • Do it for 2 minutes, as many times as you can do.


Climber’s way

Side Crunch– Standing posture- Oblique muscles and legs

  • Stand on your left leg and left arm extended parallel to the ground, lift right foot few inches above the floor.
  • Keep your right hand on the back of the head, elbow bent and extended fully to the side.
  • Lift your right leg to the right bent elbow. Do it 20 times each side.



Bend it with the dumb-bell- Chest & Abs

  • Lie face up on the mat, one leg stretched straight and other leg bent at the hips to right angle.
  • Both hands extended to either side holding a dumbbell each.
  • Now lift the straight leg little above the ground and stretch, at the same time lift the dumbbells slightly above the ground and stay there for the count of three. Then start again and it 10 times then change leg.


Bend it with the dumb-bell

Press & Bend- Glutes, Abs and Shoulders

  • Sit on the mat with knees bent and feet on the mat, holding dumb-bells near the shoulders.
  • Lean back a little and extend arms straight up, as you lift the legs slightly up from the ground. Try to get your legs nearer to the chest.
  • Hold to a count of three then repeat it, do it for 15 times at least.

Twist down and touch- Abs, legs and Glutes

  • Stand with the legs 2 feet apart, bending right leg at right angle, lunge with left leg bent and touch the right foot with the left hand.
  • Stand up, lift left knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left
  • Twist to center, lunge left leg back, and repeat. Switch side and repeat, do it 15 times each

Lift and twist – Core muscles, trimming and toning the waist

  • Live on your back on the mat, hold the back of your neck, now lift and twist the upper body to one side.
  • Bring your elbow to the other side touching the other leg’s knee. Inhale and back down, then exhale and lift and twist to the other side. Repeat 10 times on each side.


Lift and twist

Surely these top home exercises to get flat tummy will help you to a great extent.

The Best Way to make muscles naturally

Best Way to make muscles naturally

Having a fit body with proper muscles is a wish of every man today. They may go from exercise to chemical pills and supplements to build muscle without thinking of the after effects and the negative side. The choice of the product that can help an individual the maximum is also difficult because the market is full of such products.

 make Muscles

So if you are out there thinking of buying one such product, what should be your criteria? Well, the answer is that your criteria while buying any such product should be to buy something which is natural and has no side effect. The product that completely satisfies this criterion is the hyperGH 14x.

Don`ts of muscle building

The negative impact of using the wrong and harmful practices and products are multiple. Some of the products and practices that you should strongly keep away from are:

  • Use of chemical steroids
  • Making an attempt to lift very heavy weights
  • Use of stimulants
  • Working out empty stomach
  • Too much intake of protein
  • Neglecting proper warm up exercise

All these practices and products might seem lucrative and a faster way to lose weight to you, but, there health impacts are very harmful. Some of the major negative impacts they can cause to your health are:

  • Heart attack
  • Stroke
  • Osteoporosis
  • Muscle tear
  • Ligament injuries
  • Liver damage
  • High blood pressure
  • Kidney damage and much more.

HyperGH 14x induces natural muscle growth without any requirement of injections or prescriptions. It is one of the most sophisticated systems for bodybuilders available today, which releases growth hormone. It stimulates the body, with the help of its natural ingredients, to carry out the production of its own hormone of growth.

Enjoy your powderful look

Main Ingredients

Some of the key ingredients of this product are:

  • L-Arginine (520 mg): this can increase the muscle building activity of your body to as much as three times and since body does not produce this naturally, you need to acquire this from your diet. It increases immunity, fat burning, healing, male fertility and much more.
  • L-Glutamine (460 mg): this is actually an amino acid which is chiefly used by our body during a period of stress. This ingredient helps in metabolism, cell division, and muscle maintenance and in the increase of mental alertness and energy.
  • L-Glycine(460 mg): it is a very effective agent of stimulation and its work is to stimulate the pituitary gland to lead to an increased secretion of growth hormone.
  • Some of the other key ingredients of this product are L-Lysine, L-Tyrosine, Tribulus Terrestris extract and much more.

Guarantee as mentioned at product website

There is a long list of users that can provide testimony about the effectiveness of this product; still the product carries with itself a money back guarantee. If you don’t feel it working after using it for sixty days, you can get your money back.


The steps in which this product works are:

  • Stack on lean muscles pound by pound
  • Get rid of soft body fat
  • Get better result from same workouts
  • Get faster recovery time and good sleep

Obesity Affect Teenagers Bone Growth

Can Obesity Affect Bone Growth in Teenagers

teenager In the health sector today, teenage obesity has become one of the foremost concerns for people. Over the years the extent and reach of this condition has increased a lot and this has led to researchers from all over the world to look in to as to how can obesity affect the health of a teenager but the discussion over it should start right from the beginning. In the course of research, the effects of teenage obesity have been found to be very alarming. Teenagers who are obese are likely to fall prey to medical conditions like cancer, stroke, heart diseases and much more eventually with the chances of these things happening being more than the teenagers who are not obese.

Now, firstly you need to understand that the body of a teenager has a limit of taking or carrying a load. These are the years of growth where the body is making the final transition towards adulthood. In such a scenario, the body of the teenager is not at all in the position to bear extra weight in the case of the teenager being obese. Therefore, in the case of an obese teenager, the condition induces many complications that are related to bones and the shadows of which can even be seen in adulthood. One of these shadows is the effect of obesity on the bone growth in teenagers.

Obesity in teenagers can lead to bone related problems such as limiting of motion, overgrowth in the leg bone and it can also lead to sharp and persistent pain in the hip and back of the teenager. Several other bone related diseases can also affect the teenager such as the Blount’s disease. In this, what happens is that the growing bones of the teenager get prone to deformities. Arthritis is another possibility because of obesity during the teenage. The ankle and knee joints have to suffer here due to the extra weight that you are carrying and the only solution is weight loss.

Thus, one thing becomes very clear that obesity can affect the bone growth in teenagers so you should be well aware of the ways that can help a teenager to get rid of obesity. Some of the crucial tips that you should keep in mind are like:

  • Encourage the teenager to have healthy eating habits in which you can increase the amount of vegetables or fruits they are eating while the intake of junk food should be cut down.
  • Losing weight is all about calories so balancing calories is very important. Strict dieting may cause a case of nutrition deficiency in the teenager so you need to balance the calories in such a way that the teenager gets all the nutrition without taking extra calories.
  • Obese or not, regular exercise is very important for all teenagers and in the case of obese teenagers they should not let even a single day go without exercising. If children are encouraged in their growing years to exercise regularly, they might not have to face the condition of teenage obesity at all.

Are Obesity and Depression Related

Are Obesity and Depression Related

A lot has been discussed and researched to find out whether there are any relation between obesity and depression but the discussion should first start with the basic knowledge about these conditions. Starting with depression, the person suffering will have a persistent sense of loss of interest, sadness, inadequacy and hopelessness in this medical condition. The worst part about depression is that most of the people suffering from it are not even aware of it. In addition, some people avoid treatment even after knowing their condition just because they feel it to be awkward or embarrassing.


In the world of research, the relationship between obesity and depression is a two-way road because while some people argue that depressed people are at a higher risk of becoming obese. The reason behind is said to be that the chemical imbalances in the brain that are induced by depression lead to obesity. Here the primary hormones involved are serotonin and cortisol. Cortisol is a hormone that enhances the appetite, stores fats and produces glucose in the body. It is secreted when the person is stressed. This means if someone is stressed out, he will have a constant secretion of cortisol in his blood leading to a strong urge to eat that would further lead to fat storage and eventually obesity.

Apart from this, if a person is depressed, he would be very less inclined towards maintaining a good health or physique, in other words, he will not be much keen to look after his body and this is the reason he might take a step towards obesity. They tend to come up with negative thoughts about themselves and they overeat just to derive a sense of satisfaction. This has been found to be a major case in terms of women and people belonging to higher status in society.

The other side of the road is the claim by many researchers that if a person is obese he has a strong chance of getting depressed. The reason behind this has been found that an obese person is subjected to stereotypes, bullying and criticism, which lead them to poor self-esteem and courage. This type of social behavior that obese people are subjected to, leads them to isolate themselves socially eventually leading to depression. Here it will not be wrong to consider both these points as correct because one condition of the two easily prepares the way for the second one. Thus, the person the person suffering is at the risk of facing situations such as:

  • Poor exercise and diet.
  • Having problems in dealing with emotions, stress or boredom
  • Health issues such as diabetes, cancer, heart diseases and sleep related issues

Researchers have also found some biological links between obesity and depression. It has been found that the extra weight of an obese person causes additional load on the joints and bones of the person leading to more pain or injuries. This constant feeling of pain and lethargy can also lead the individual to feel depressed.

How to Prevent Childhood Obesity

How to Prevent Childhood Obesity

Being a parent, the biggest concern on your mind would be to give your child a nutritious diet. This is because without proper nutrition the resistive capacity against diseases, of your child’s body is bound to suffer making him prone to multitude of diseases. Improper choice of diet and an inclination towards junk food are major reasons behind childhood obesity. For proper growth and health, it is very important for you to look after your child’s diet and this is what the revolutionary guide shows you step by step on healthy eating for children.

Here are some important tips that can help you to prevent childhood obesity:

Good example

Being a parent your child is definitely going to follow in your footsteps and that is why it is your duty to set a good example. You can set a good example by choosing for healthy lifestyle practices so that even the child can learn from you.

Get rid of calorie rich food

Give your child things to eat that are low on calorie count. This does not mean that you cannot give those treats, it’s just that in general circumstances give them low calorie food such as a medium sized apple or banana, grapes, blueberries and much more.

Talk to them

Talk to your child about the benefits of eating proper food and being healthy. Also teach them the advantages of physical activities. You can talk about advantages such as strong bones, less stress, increased self esteem and much more.

Help them

According to researches, a child or teen should be involved in at least 60 minutes of mild physical activity daily. You should help them in making these activities as a habit. Some of the main physical activities you can involve your child in are like jumping rope, walking, dancing, swimming, playing outdoor games such as football and many more.

Reduction of inactive time

When it comes to inactive time when they are indulged in internet, watching television or playing video games, you definitely need to reduce that time. Doctors even don’t recommend TV for kids younger than 12 years of age. The best way to do this is to encourage your child to either get involved in activities with family members or find other ways of spending time rather than sitting idle before the screen.

Your child’s health is something which the things taught in this book, the revolutionary guide shows you step by step healthy eating for children, ensure for you. It covers all the vital points related to health and nutrition and provides you with tips for preparing healthy food. In the presence of multitude of guides which provide you with misleading information, it counters them all and gives you the best way to keep your child healthy.

This eBook comes with following three bonus eBooks and 60 days money back guarantee.

1. Guide to help teenagers lose weight

2. Detoxify the body

3. Mediterranean diet meltdown