Fitness

Make your belly fat go flat with these 5 ab exercises suggested by Yasmin Karachiwala

Published

2 years ago

October 17, 2022

Make your belly fat go flat with these 5 ab exercises suggested by Yasmin Karachiwala

Understanding your belly muscle mass not solely contributes to a sculpted abdomen, but in addition improves your steadiness and relieves again ache. So, cease skipping your ab
exercise and introduce these 5 easy but rewarding ab workouts to your health regime. What’s extra? They’re advisable by health professional Yasmin Karachiwala, who has skilled many Bollywood’s A-listers -including Deepika Padukone, Nora Fatehi, Alia Bhatt, Bipasha Basu and Katrina Kaif!

Ergo, we clearly took notes when the health guru posted a brand new exercise routine on her Instagram account.

The great thing about this straightforward ab circuit is that it may be executed wherever, anytime. The one conditions you want are an train mat and a few enthusiasm. Don’t consider us? See for your self.

5 ab workouts by Yasmin Karachiwala

1. Sit as much as twist

The train begins by mendacity down on the mat along with your arms positioned above your head. Now, you sit up and twist by bringing your left elbow and proper knee collectively. Throughout the subsequent repetition, twist the opposite means, using the alternate elbow and knee. Have interaction your belly muscle mass throughout every sit up as a result of muscle firming is a ‘high quality over amount’ course of. Nonetheless, do at the least 15 repetitions either side!

Earlier than we transfer on to the subsequent ab train, right here’s some scientific ‘gyaan’ for you. A 2016 research report signifies that ladies who had been in a position to do sit ups had been
much less prone to endure age-related muscle loss.

Strive sit up and twist to let go of your stomach fats and love handles. Picture courtesy: Shutterstock

2. Supine kick ups

Do you know that supine means ‘mendacity face upwards’? That’s the place you want to lie down in for this ab train. These kick ups won’t solely work as some of the efficient ab workouts, they may also interact your decrease again muscle mass and hamstrings. Keep in mind to maintain your palms on the bottom and butt off the bottom once you kick up. After the kick up, bend your knees, maintaining your calves parallel to the bottom and relaxation your tush on the mat.

Do that one 20 instances!

Try how you can do these ab workouts on this video by Yasmin Karachiwala!

3. Facet plank twist

If you hear the phrases ‘ab exercise’, a plank might be the primary train to come back to your thoughts. And rightly so. Planks can tighten your core muscle mass like few different strikes can. On this plank variation, Karachiwala begins off by inserting one forearm and one foot on the mat. Stack your different foot over the one that’s on the bottom. On this means, you’ll distribute your physique weight between your forearm and foot. Whereas doing the final step, be certain your different arm is straightened out at your side-perpendicular to the torso. Now twist your torso and curl your arm inward, as in case you are hugging the air round you.

Doing the aspect plank twist at the least 15 instances on either side will allow you to tone your abs.

4. Seated leg over bottle

For this ab train, your palms needs to be flat on the bottom and ft joined collectively. The purpose of the train is partaking your core muscle mass to raise your legs sideways- making a semicircle along with your ft. You may hold a bottle in entrance of you to function the middle of the arc.

This one wants 15 repetitions on either side.

5. All 4’s Hover Twist

Begin along with your palms and toes on the bottom. Maintain your knees bent, however don’t allow them to relaxation on the bottom. You need them to ‘hover’ above the mat. Now twist, straightening one leg- say proper leg- beneath the opposite. Concurrently, fold the alternative arm- so your left arm-to the aspect and ensure your elbow is perpendicular to the torso. Make sure you do it slowly in order to keep up your steadiness.

Give this one at the least 10 repetitions on either side.

plank variations for abs — Planks may be relied upon to fireside up your core muscle mass. Picture courtesy: Shutterstock

How to do that ab exercise?

In line with Karachiwala, doing 4 rounds of those 5 workouts, with a 60-second relaxation session after every spherical, however no relaxation between workouts, may be good! Do these ab workouts at residence usually and see the magic it could actually do to make your stomach fats go flat! After all, don’t neglect to eat wholesome and proper!

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Fitness

Lower your blood pressure by swapping just a few minutes of sitting for exercise

Published

7 hours ago

November 19, 2024

Press Room

Lower your blood pressure by swapping just a few minutes of sitting for exercise

Adding short bursts of exercise to your daily routine, such as cycling to the shops for 15 minutes or taking the stairs, lowers blood pressure, a study has found.

Increasing exercise habits – instead of say, watching a bit more TV or extending a snooze – is good for the heart, researchers said.

However, they warned that people may need to do more than simple walking to really see changes.

Published in the scientific journal Circulation, the study emphasised that everyday activities that raise the heart rate, such as cycling, climbing stairs or short bursts of running, have the biggest benefits.

Led by scientists from University College London (UCL) in Britain and the University of Sydney in Australia, the research looked at data for 14,761 people who wore activity trackers for 24 hours in a bid to explore the relationship between daily movement and blood pressure.

On average over the 24 hours, people spent around seven hours asleep, 10 hours in sedentary behaviour such as sitting, three hours standing, one hour slow walking, one hour fast walking, and 16 minutes taking exercise that increased their heart rate, such as running and cycling.

The study found that an extra five minutes of exercise that raises the heart rate, such as stair-climbing, running or cycling – in exchange of any of the other behaviours – could lower systolic blood pressure by 0.68 millimetres of mercury (mmHg) and diastolic blood pressure by 0.54mmHg.

Systolic is the “top number” in a blood pressure reading and represents pressure when the heart pushes blood out around the body.

Diastolic is the “bottom number” and is the pressure when the heart rests between beats.

At a population level, a 2mmHg reduction in systolic blood pressure and a 1mmHg reduction in diastolic blood pressure is equivalent to an approximately 10% reduction in the risk of heart disease, the researchers said.

To achieve such clinically meaningful improvements, people would need to reallocate 20-27 minutes from other behaviours to proper exercise for the top number, and 10-15 minutes for the bottom number, the study found.

For example, with systolic blood pressure, swapping 21 minutes of sedentary time, 22 minutes of standing or 26 minutes of slow walking for exercise such as cycling or jogging, would have this effect.

For diastolic blood pressure, the benefits would arise from swapping 10 minutes of fast walking, 11 minutes of sedentary time or 13 minutes of sleeping for proper exercise.

Study first author and UCL Department of Targeted Intervention senior research fellow Dr Jo Blodgett said: “Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking.

“The good news is that, whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure.

“What’s unique about our exercise variable is that it includes all exercise-like activities, from climbing the stairs to a short cycling errand – many of which can be integrated into daily routines.

“For those who don’t do a lot of exercise, walking did still have some positive benefits for blood pressure.

“But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect.”

Consistently high blood pressure is one of the biggest causes of premature death globally and can lead to stroke, heart attack, heart failure and kidney damage.

The study was funded by the British Heart Foundation.

Its chief scientific officer Professor Dr Bryan Williams said: “We know that exercise can have real benefits for your cardiovascular health and also helps to lower blood pressure.

“We recommend doing 150 minutes of physical activity each week, and this interesting study shows that incorporating just a few extra minutes of physical activity each day could help further lower your blood pressure, albeit by a modest amount.

“Anything that gets your heart rate up can help.

“Incorporating short bursts of activity, such as walking while taking phone calls or setting an alarm to get up and move around every hour, are great ways to start building activity into your day.

“These small changes will help get you in the habit of living a healthier, more active lifestyle.” – By Jane Kirby/PA Media/dpa

Fitness

Men over 50 told 3 exercises to improve fitness – 'it builds and maintains muscles'

Published

14 hours ago

November 19, 2024

Press Room

Men over 50 told 3 exercises to improve fitness – 'it builds and maintains muscles'

There is no secret to the physical and mental benefits that exercise and staying active can bring to people.

For older men, the importance of this becomes critical and for at least 10 minutes a day, men should be doing an activity which moves their body such as going for a walk.

However despite it being crucial for men to keep active, many are unsure as to where to start.

Liam Grimley, a personal trainer with over 20 years of experience, spoke to GB News and shared his three best physical activities for men.

Liam Grimley is a personal trainer with over 20 years of experience in the health and fitness industry

432 Fitness

Resistance Training

The expert said: “Lifting weights builds and maintains muscles [which helps] protect against injuries.” He added that it also benefits men’s self-esteem and confidence.

Walking

What may seem like an obvious one can go unnoticed. Liam recommended 15 to 45 minutes a day to provide a powerful health boost.

Yoga/dance/tai chi classes

The PT said these classes are great “for stability and agility” which helps men with posture and reduces the risk of falls or problems with major joints. The classes have a great social element too with communities attached to them.

Alternatively for men, Liam provided suggestions for some sports they could participate in if they wanted another option.

Boxing

The expert said: “You don’t have to fight or even spar, the training is amazing for all-round fitness. It works all your body, improves strength and endurance and boxing clubs tend to centre around positive culture of respect and self-improvement.”

Padel

Originating from Spain, this sport is one of the fastest growing in the UK. The expert said it is excellent for: “Hand-eye coordination, decision making and multidirectional fitness.” He suggested trying out the sport for the social side and the enjoyment it provides.

Ballroom Dancing

Liam said: “Dance in almost any form is guaranteed to strengthen the entire body, boost your balance and give you stamina and agility in equal measure. You will tone and challenge your brain and body and meet new people.”

Personal Trainer Liam performing a squat

Resistance training is great for men over 50

432 Fitness

Liam also recommended retaining a healthy lifestyle and taking care of your mental health.

He said: “Prioritise seven to nine hours worth of sleep a night to maintain your mental and cognitive health. You’ll feel amazing and massively cut your risk of dementia.

“Cut your risk of diabetes and heart disease by cleaning up your diet. Minimise ultra-processed foods, eat lots of vegetables and prioritise protein in your diet.”

The expert advised those who are too busy to commit to a sport or an activity to spend 10 minutes a day walking with a 7lb backpack which will strengthen your muscles and improve your endurance.

Fitness

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

Published

22 hours ago

November 19, 2024

Press Room

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.

That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.

Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.

Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.