Sit- ups exercise to reduce belly fat

We all want a good posture or figure of our body to make our body attractive. But due to various reasons or due to not a proper diet we all have problems of having a belly fat. As our somach is the first place where our most of the fat collected firstly for the same problem now i am wruting about “Sit up” exercise for removing such a belly fat.

SIT UPs EXERCISE FOR REDUCING BELLY FAT

This exercise is simply done by lying on floor.This exercise very usefull for making abs, reducing belly fat and to get a slim waiste or for getting a proper shape or figure of our body which we all like to have.This exercise mainly target your upper and lower abs and helps to reduce fat and getting a thin waiste.

STEPS TO BE FOLLOWED WHILE DOING SIT UPs EXERCISE

Step 1: The first and foremost step is to simply lie on the floor on a mat place , your heels on the floor and your hand should place at back of your head. Now start lifting your body , start with your head then shoulder and then your back.

Step 2: Use your strength to lift your body and finally come to a sitting position.

Step 3: Now come again to your original position and repeat the same again.

For better results do this exercise for about 10-15 times a day.

DO YOU KNOW ?

May you all think that their is no difference between sit ups and crunches exercise. BUT for your knowledge i tell you that their is a slight difference between them . They both start with a same position but end up in different positions. CRUNCHES EXERCISE involves only lifting your upper body ( back and shoulders ) off the ground ,hold and back to original position . BUT on the other side SIT UPS EXERCISE involves lifting your upper body and sit in a half sited position .

Lying Leg raise exercise for reducing belly fat

LYING LEG RAISE EXERCISE FOR REDUCING BELLY FAT.

This exercise helps in reducing our belly fat.This is done by lying on the floor on our back. It mainly focus on our lower abs, upper abs, glutes, hamstrings and quads.

 

STEPS TO BE FOLLOWED WHILE DOING LYING LEG RAISE EXERCISE

Step 1: The first and foremost step is to simply lie with your back on the floor.
Step 2: After that place your hands by your side and your palms on the floor.
Step 3: Look towards the ceiling and start raising your both the legs. Bring your legs straight at 90 degree.
Step 4: Exhale and slowly brings your legs down. Before touching the floor raise your legs again.

For better results do at least 15 – 20 times a day.

HEALTH BENEFITS OF LYING LEG RAISE EXERCISE.

1. This exercise helps to build strong abs.

2. Helps to increase flexibility of your body.

3. It works more on your lower abs.

4. Improve your body posture.

5. Leg raise exercise gives a great support to your upper body and balance your body.

6. By doing this exercise a person can burn more calories even only in 15 -20 minutes workout.

7. It targets your lower abs and your hip muscles too.

8. This exercise usually include in gym workouts because it really work. By doing this in home it also greatly benefits to you all.

9. Improves strength and flexibility to your hips and your back.

10. Strength your core muscles.

11. Relives your anxiety.

12. If a person have back pain this exercise have a great look on it.

13. Reduce your belly fat.

PRECAUTIONS TO BE TAKEN WHILE DOING LYING LEG RAISE EXERCISE

1. The first thing you should keep in mind that when you lift your legs up, both legs should be lift together.
2. If you have any neck or back problems you should avoid this exercise as this exercise involve pressure on neck and back this causes futher injury.
3. Put your back on the floor, only you have to move your legs.
4. Don’t hold your position too long do according to your capability.

plank exercise to reduce belly fat

As you all know that now a days this is very common among all of us of having a belly fat because we all use to eat junk food most of the time. Due to eating junk food it creates many more faty cells in our body and we all know that our stomach is the first place were fat increase in very short time. For reducing our belly fat their are many yoga asanas and many more exercise for having a flat belly. Now let’s talk about plank exercise for reducing our belly fat and how it is to be done.

 

PLANK EXERCISE FOR REDUCING BELLY FAT.

This exercise mainly focus on upper abs, lower abs, biceps and glutes. It is done by lying down on your stomach with elbows on the floor. Now let’s further study about plank exercise it’s steps , health benefits and precautions.

STEPS TO BE FOLLOWED WHILE DOING PLANK EXERCISE

1 Step: The first step is to simply lie on the floor on your stomach.
2 Step: Now place your elbows on the floor and rise your body.
3 Step: Extend your right leg and then left leg.
4 Step: keep your back, neck, head and hips in the same line.
5 Step: Hold this position for about 50 – 60 seconds , then relax and repeat the same again.

For better results do at least 4 -5 times for 30 – 60 seconds.

HEALTH BENEFITS OF PLANK EXERCISE

1. Plank exercise helps to stretch your lower half of the body.
2. Helps to increase flexibility of your body.
3. This exercise activate muscles of your whole body.
4. Improve your body posture.
5. Lengthens your hamstrings and arches of your feet and toes.
6. Improve your core muscles.
7. Decrease risk of back injury.
8. Improves your body balance.
9. Boost your overall body muscles.
10. Calms your brain.
11. Relives your anxiety.
12. Reduce back pain.
13. Faster metabolism.

PRECAUTIONS TO BE TAKEN WHILE DOING PLANK EXERCISE

1. Keep your body in straight line from ears through shoulder and hips to the heals.
2. Keep your eyes looking towards the floor so that your head and neck are in aligment with rest of your body.
3. Use your arms and toes to support your body weight.
4. Your palms should wide on the floor so that you will able to take weight of your upper body.
5. Don’t hold your plank too long do according to your capability.

Crunches exercise to reduce belly fat

As you all know that now a days this is very common among all of us of having a belly fat because we all use to eat junk food most of the time. Due to eating junk food it creates many more faty cells in our body and we all know that our stomach is the first place were fat increase in very short time. For reducing our belly fat their are many yoga asanas and many more exercise for having a flat belly. Now let’s talk about crunches exercise for reducing our belly fat and how it is to be done.

 

STEPS TO BE FOLLOWED WHILE DOING CRUNCHES EXERCISE

1 Step : The first and foremost step is to simply lie with your back on the floor.
2 Step : After that bend your knees and bring them up and keep your feet flat on the floor.
3 Step : Place your hands behind your head and your elbows to your side.
4 Step : Exhale and slowly come up brings your chest, neck , shoulders and spine upwards.

5 Step : Hold this position for some seconds and slowly come back to your original position but do not relax repeat this again.

For better results do at least 15 – 20 times a day.

DO YOU KNOW ?
May you all think that their is no difference between sit ups and crunches exercise. BUT for your knowledge i tell you that their is a slight difference between them . They both start with a same position but end up in different positions. CRUNCHES EXERCISE involves only lifting your upper body ( back and shoulders ) off the ground ,hold and back to original position . BUT on the other side SIT UPS EXERCISE involves lifting your upper body and sit in a half sited position . 

HEALTH BENEFITS OF CRUNCHES EXERCISE

1. Crunches mainly focus to make your abs and strength your abs. If you want to make your abs you should focus on this exercise.
2. This exercise strength your core muscles.
3. Burn more calories.
4. Considers to be very good exercise for reducing belly fat.
5. This exercise is can be done on our own it does not require any kind of guidance or gym membership.
6. Safe and effective.
7. Strength your abdominal muscles.
8. Improve your posture.
9. Relive any kind of stress and fatigue.
10. Strength your back muscles.

PRECAUTIONS TO BE TAKEN WHILE DOING CRUNCHES EXERCISE.

Crunches exercise is an abdominal exercise and if it is done improperly it can cause a severe damage. That’s why these 👇👇 are the following precautions which you should be keep in your mind while doing this exercise.

1. While doing this exercise you should not stop with your breath as it is obviously not good to cut off your breathing and it also increases your blood pressure. For this reason you should continue with your breathing.
2. As this exercise involve your core muscles and spine you should maintain proper spine alignment. Your spine should be straight if it is not it can cause back pain or disc issues.

3. Other thing is that you should also maintain proper position of your neck.
While doing this exercise you should join your hands behind your head and do not pull your neck forward. Your neck should be in line with your spine.
4. As this is abdominal exercise you should control your speed while doing this exercise and avoid fast movements it can create injuries.
5. Do not relax in between while doing this exercise at least slowly continue moving your abdominal muscles rather than drop to the floor.

Balasana for back pain cure

Balasana ( child’s pose) for back pain cure

Balasana is an easy yoga asana which is even perform by beginners. Just like other asanas  this asana name also comes from Sanskrit words. The first Sanskrit word which is included here is “bala” which means “child” and other word is “asana” means “posture” or “pose” . Thus this asana also called as “child pose”. This is the first pose taught to beginners as it is easy to follow and highly beneficial. When it is perfectly performed, the body faces the floor in foetal position. This asana also called “Garbhasana” and “Shashankasana”. Now let’s further study about balasana and what are it’s furthermore benefits and what is it’s procedure to be follow.

STEPS TO BE FOLLOWED WHILE DOING BALASANA ( child’s pose)

1 Step: The first step is to simply sit on the Floor with your knees bend and your legs should be under your hips.
2 Step: keep your arms alongside your body.
3 Step: Exhale, bend forward and your forehead must touch the floor.
4 Step: Now you are in position that your arms are in front of you palms facing down to the floor.
5 Step: When you are in this position press your chest on thighs. Hold for 45 – 1 second.
6 Step: As you inhale gradually raise your upper body to return to the sitting position then relax and repeat this again.

HEALTH BENEFITS OF BALASANA ( child’s pose) .

1. While doing this asana you bend forward with your eyes close this calms your mind.
2. Improves your digestion.
3. Warm up your body.
4. Strengths your back
6. Relives your stress, fatigue , anxiety and calms your mind.
7.Consider to be good for insomnia.
8. Energies your body.

9. Stretches your ankles, hips and shoulders.
10. If you are suffering from slip disc this asana considerd to be good to perform.
11. Regulates your adrenal glands.

12. Release muscle tension.
13. Makes knee joints flexible and improve movements.
14. Relives back pain and neck pain.
15. Gives good massage to body to organs of body and makes them flexible and active.
16. Enables us to breathe properly.

PRECAUTIONS TO BE TAKEN WHILE DOING BALASANA ( child’s pose) .

 

1. Avoid doing balasana if you have any back or knee pain.
2. Practice this asana with empty stomach.
3. If persons have problems related to blood pressure both high or low they should avoid to do this asana.
4. Persons suffering from diarrhea should also not perform this asana.
5. Pregnant women should avoid to do this asana.
6. Avoid this asana in case of ankle problems.
7. If you have any kind of problem to place your head on the floor you can use a pillow for making it comfortable.
8. Persons having slip disc problem also should avoid to do this asana.

Adho mukha savanasana for back pain cure

ADHO MUKHA SAVANASANA ( downward facing dog) FOR BACK PAIN CURE.

This asana name comes from Sanskrit words. The first Sanskrit word which is included here is “adho” means “forward” other word is “mukha” means “face” and “savan” means “dog” and the last word is “asana” means “posture” or “pose”.This asana also called as “downward facing dog”.

STEPS TO BE FOLLOWED WHILE DOING ADHO MUKHA SAVANASANA

Step 1: The first and foremost step is to come on the floor on your hands and knees. Set your knees directly below your hips and your wrist, elbows and shoulders should be in line perpendicular to the floor (in a table top position ) just like a dog.

Step 2: After that exhale and lift your knees away from the floor and look downwards towards the floor.

Step 3: Then with every exhalation push your thighs backwards , straighten your legs , stretch your heals. See it in photo 👆

Step 4: Remain in this position for about 1 – 3 minutes and then bend your knees come to the floor and rest.

HEALTH BENEFITS OF ADHO MUKHA SAVANASANA.

1. This yoga stretches and gives strength to your spine and neck.
2. Stretches your shoulder , hamstrings, calves, arches , hands and makes them strong.
3. By doing this asana your body flexibility will improve.
4. Warm up your body.
5. Relives menstrual cramps and pains.
6. Relives your stress, fatigue , anxiety and calms your mind.
7.Consider to be good for sciatica patients.

8. Relives headache.
9. Helps in weight loss.
10. Increases the blood circulation to the brain.
11. Also beneficial for lungs disorders like asthma.
12. Strengths the muscles of chest therefore increases the lungs capacity.
13. Improves your body posture.
14. Strengths the abdominal muscles.
15. Improves digestion.

PRECAUTIONS TO BE TAKEN WHILE DOING ADHO MUKHA SAVANASANA ( downward facing dog pose )

 

1. Persons have high blood pressure or infection in eye or infection in ear they must avoid to do this asana.
2. If persons have severe back pains or weak back muscles they must avoid to do this asana or take guidance by an expert before doing this asana.
3. Avoid to do this asana if person have injury in their back, waist, shoulder and arms.
4. Pregnant women should avoid to do this asana.
5. Avoid to do this asana if you have any head injury.

Marjaryasna – bitilasana for back pain cure

MARJARYASANA – BITILASANA ( Cat- Cow pose) FOR BACK PAIN CURE

This asana is a combination of two asanas which is practiced together. First asana name is “Marjaryasana” in this asana “marjari” means “cat” or “asana” means “posture”, “pose” that’s why it is also called as “cat pose” and second asana name is “Bitilasana” in this asana “bitila” means “cow” or “asana” means “pose” that’s why it is also called as “cow pose” . Together these asanas secondly called as “cat – cow pose” because of the shape which body takes while doing this asana.Now let’s further study about this asana what are it’s steps to be followed ,benefits and precautions to be taken.

 

STEPS TO BE FOLLOWED WHILE DOING MARJARYASANA – BITILASANA ( cat cow pose)

Step 1: The first step is to sit in a “table top position” with your knees are set directly below your hips and your wrist, elbows and shoulders should be in line perpendicular to the floor.

Step 2: Now,  firstly let’s practise one part of this asana bitilasana ( cow pose). Now firstly inhale and lift your chest, stomach and belly  towards the floor, lift your head and  look straight.See it in photo.👇

Step 3:  Exhale and come back to your original “table top” position and relax but don’t change your position.
Step 4: After that let’s do the second part of this asana i.e. “marjaryasana” ( cat pose). Remain in “table top” position, now deeply exhale and round your back towards the ceiling. Lift your head facing towards the floor. See it in photo 👇
Step 5: Again come back to your original “table top” position . Relax and repeat the same steps again for about 5-10 times as your capacity.

HEALTH BENEFITS OF MARJARYASANA – BITILASANA (cat cow pose)

1. This yoga stretches and gives strength to your spine and neck.
2. It not only stretches your back but also your hips, abdomen , chest, lungs and makes them strong.
3. By doing this asana your body flexibility will improve.
4. Warm up your body.
5. Relives menstrual cramps and pains.
6. Improves your body posture.
7. Stimulates your body organs like kidney and adrenal glands.
8. Relives your stress, fatigue , anxiety and calms your mind.
9. Consider to be good for sciatica patients.
10. Helps in regulation of your breathing.

11. Activates your adrenal glands and pancreas.
12. Keeps your reproductive organs fit.
13. This asana considerd good for pregnant women as it gives better growth to fetus.

PRECAUTIONS TO BE TAKEN WHILE DOING MARJARY – BITILASANA ( cat – cow pose)

 

1. Persons who have severe neck problems keep your head in a line with your torso and do not tilt their head forward or backwards.
2. If persons have severe back pains they must take guidance by an expert before doing this asana.

Matsyasana for healing body pain

MATSYASANA (Fish pose) FOR HEALING BODY PAIN

This asana name comes from Sanskrit words. The first Sanskrit word which is included here is “matsy” which mean “fish” and “asana” means “posture” or “pose”. This asana also called as “Fish pose” just because of the shape which it resembles while doing this asana.Now let’s further study about matsyasana and how it is beneficial for healing body pain.

STEPS TO BE FOLLOWED WHILE DOING MATSYASANA

1 Step: The first and foremost step is to simply sit down on the floor.

2 Step: After that bend your right leg and place your right foot on your left thigh.

3 Step: Then bend your left leg and place your left foot on your right thigh.

4 Step: Hold your toes with your hands.

5 Step: Slowly roll your back until your arms are straight and balance on your top of the head just like in photo and press your elbows downwards.

6. Step: Remain in this position for about 30-60 seconds then slowly come back to your original position first bring your spine back and then straight your legs and relax in this state.

 

HEALTH BENEFITS OF MATSYASANA

  1. Strengths your back muscles and makes your back stronger.
  2. Improves your digestion and any kind of digestive issues.
  3. Gives flexibility to your body.
  4. Gives you relief from any kind of stress and fatigue.
  5. Constipation which is common now a days this asana helps  to cure constipation.

6. Improves posture of your body.

7. Stretch your upper body thus provide extra oxygen to your lungs.
8. Removes stiffness from your spine and back muscles.
9. Stretches your neck.
10. Cures any kind of respiratory problems as it stretches your upper body thus it provides extra oxygen.
11. Matsyasana helps to remove menstrual problems.
12. Improves the functioning of thyroid glands and develops strong immune system.
13. Opens up your chest.

PRECAUTIONS TO BE TAKEN WHILE DOING MATSYASANA.

 

1. During pregnancy you should avoid to do this asana.
2. If a person have any kind of severe back or neck injury they should avoid to do matsyasana.
3. When you raise your body make sure you must take support of your elbows while it may result in any kind of neck or spine injury.
4. People who suffers from any kind of following conditions must avoid to do this asana.

(a) back or neck injury.
(b) peptic ulcers.
(c) heart diseases.

5. Individuals suffering from high or low blood pressure must avoid to do this asana.

6. Migraine patients also find this asana difficult to perform but if they do make sure under the guidance of a supervision.

Baddha konasana for healing body pain

Baddha konasana(butterfly pose) for healing body pain

The name of this asana comes from Sanskrit words. The first word is “baddha” which means “bound” and “kona” means “angle” or “split” and “asana” means “posture” or “pose”.This asana secondly  called as “butterfly pose” because of the shape which it resembles while doing this asana.Now let’s further study about baddha konasana and how it is beneficial for healing body pain and what are it’s further benefits.

 

STEPS TO BE FOLLOWED WHILE DOING BADDHA KONASANA

1 Step : The first and foremost step is to simply sit on the floor with your spine and neck absolute straight.
2 Step : After that touch your feet and try to touch your soles of your feet.
3 Step : Hold your feet with your hands.
4 Step : Now first inhale deeply. Then when you exhale press your thighs and knees downwards towards the floor.
Step 5 : Keep your breathing normal and Start flapping like a butterfly by bringing your legs up and down.

 

HEALTH BENEFITS OF BADDHA KONASANA

1. It helps to increase blood flow to lower part of your body.
2. It is considered to be very good for runners as it improves their running stiffness,brings flexibility and leads to longer running.
3. Makes your digestion good.
4. This asana consider to be very good for pregnant women as it is said by doing this asana it makes easy child birth.
5. Relieves your stress, fatigue and anxiety.
6. Reduces stiffness from hip joints and makes you more flexible.
7. Cures insomnia and high blood pressure.

8. Stimulates abdominal organs ,ovaries, prostate glands,bladder and kidneys.
9. Cures menstrual problems.

10. Consider to be good for improving fertility of our body.
11. Helps in easying your urinary disorders.

12. By doing this asana this helps to opens up your all connectivity tissues.

PRECAUTIONS TO BE TAKEN WHILE DOING BADDHA KONASANA

1. If a person suffering from sciatica should not perform this asana.
2. If You have any knee injury or your knee are higher than your hips take a blanket and then do this asana.

3. Avoid doing this asana on mensuration days or take guidance by an expert.

Dhanurasana for healing body pain

Dhanurasana( bow pose) for healing body pain

 

The name of this asana comes from Sanskrit words. It consists of two Sanskrit words the first word is “dhanu” which means “bow” and other Sanskrit word is “asana” which means “posture” or “pose”. This asana also called “bow pose”. This asana called so because of the shape which it resembles while doing this asana. Now let’s further study about dhanurasana and how it is beneficial for body pain.

STEPS TO BE FOLLOWED WHILE DOING DHANURASANA

1 Step : The first and foremost step is to lie down on your stomach.
2 Step  : After that the second step is to hold your both the feets with your both hands from back side.
3 Step : Now inhale and slowly pull your feet backwards then slowly raise your thigh, chest, and your head as high as possible.
4 Step  : While doing this asana look straight ahead and breathe normally.
5 Step : Hold this position for some seconds, after that exhale and slowly come back to your original position bring down your legs, chest and relax.

 HEALTH BENEFITS OF DHANURASANA

1. Relieves back pain.
2. Improves your body posture.
3. Improves blood circulation.
4. Makes your back flexible.
5. It cures constipation.
6. Cures menstrual problems.
7. Strengths your back muscles.
8. Stretches your thighs, chest and strength them.
9. Relives any kind of stress and fatigue.
10. Improves functioning of pancreas.
11. Beneficial for diabetic patients.
12. Cures respiratory problems like asthma.
13. Improves functioning of liver, large intestine and small intestine.
14. Consider to be very effective in weight loss.
15. Relaxes your shoulder muscles.

16. Opens up your hips.
17. Good for the persons who are suffering from slipped disc.

PRECAUTIONS TO BE TAKEN WHILE DOING DHANURASANA

1. A person suffering from hernia, Ulcer should avoid to do this asana.
2. While doing this asana you should not bend your elbows.
3. Keep width of your knees according to your shoulders.
4. You should take gap between your practice and your meal it should be around 3-4 hours.
5. People who have severe back problems should avoid this asana.
6. Persons having Sever heart problems also not to do this asana.
7. Pregnant women should avoid to do this asana.
8. Who have severe neck problems also not allow to do this asana.
9. Person who have insomnia should not to do this asana.
10. Persons who have recent abdominal surgeries should not allow to do this asana.