Best bodyweight exercises for a strong core
. Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.
Vertical Leg Crunch
. Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
. Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.
Raised Knee In
. Lie on back, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs outward, with heels about 3 inches above the floor. Keeping lower back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to the starting position and repeat with right leg.
. Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.
. Lie faceup with legs extended, toes pointed, and hands tucked underneath glutes to support lower back. Lift both legs off the floor a few inches and alternately kick legs up and down.
. Lie on side with lower arm bent at the elbow. Place lower elbow beneath shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head. Push body toward the ceiling, balancing on the edge of your bottom shoe with one foot directly over the other.
Lying Side Crunch
. Lie on on your side with knees bent at a right angle and twisted to the left. Curl upper body, lifting shoulders off the floor a few inches. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.
Oblique V Up
. Lie on side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor if you need extra stability.
. Sit on the floor, knees bent and feet flat. Hold arms straight out in front of chest, with palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse movement and twist to the left.
. Lie facedown on the floor with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat.
. Lie on back with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to starting position and repeat with other knee and shoulder.
. Get in a modified plank position, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to starting position and repeat.
In and Out Crunches
. Lie on back with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting upper body in a standard crunch.
. Lie on back with feet together, legs extended, and hands behind head with elbows wide. Raise right foot straight up to the ceiling, keeping left leg extended and left foot a few inches from the floor. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs.
. Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off ground, then slowly sit up, drawing knees to elbows directly over hips. Hold, then slowly lower torso and extend legs, keeping head and feet slightly off the ground.
. Lie on back and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into floor and crunch forward until shoulders are off the floor. With toes pointed down, lower right foot as far as you can without lifting back off the floor. Return to starting position and repeat with left leg.
. Lie facedown on floor with arms in front of body, palms toward the ground. Draw navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to ground, keeping chin tucked.
. Get into push-up position. Shift weight to left hand and rotate body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T Hold.
. Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.
Plank with Alternating Arm and Leg Raise
. Get into push-up position. Lift right arm and left leg at the same time without moving torso. Hold. Return to starting position, then repeat, lifting opposite leg and arm.
Knee Fold Tuck
. (A) Sit tall, hands on floor, knees bent, squeezing a playground ball between them. (B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.
. (A) Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve. (B) Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.
Side Balance Crunch
. (A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. (B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.
. Start in a plank position with abs tight. (A) Pull right knee in and circle it clockwise, then (B) counterclockwise. Keep the rest of your body stationary. Repeat five times, then switch legs.
. (A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. (B) With legs straight, raise hips and draw legs toward hands into a pike position your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.
. Sit with knees bent and feet on floor. (A) Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm. (B) Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps, then switch sides.
CHEAPEST COUNTRIES TO LIVE IN
. A new global cost of living index report reveals the cheapest countries in the world to live in. The report, prepared by data research website Numbeo, considered factors such as the cost of rent,
Precautions while using Power Supply
. Internal parts may possibly deteriorate or be damaged if a short circuited or overcurrent state continues during operation.
Most Popular Cricketers Perpetually
. Lasith Malinga is a Sri Lankan cricketer. He is a specialist fast bowler with a rare round-arm action, sometimes referred to as a sling action, which leads to his nickname, ?Slinga Malinga?. He is specialist of ?swinging yorker?. He is well known for
Tips to succeed in online Learning
Do not presume
. Many students assume that online classes require less work and are easier than traditional classes. In reality, online classes are designed to be just as rigorous and demanding as traditional courses. Be prepared to do a minimum of six hours of work
Makeover Tips for Cheeks
How to Get Chubby Cheeks
. Chubby cheeks are in. Plump cheeks create a youthful appearance, which is why many people with narrow cheeks are now interested in making their cheeks look fuller. You can try a few natural techniques that can give your cheeks a plumper look, or you
Benefits of Dill Seeds
. Use fresh dill in marinating fish or lay sprigs of fresh dill on fish when you are baking or poaching it. Chopped fresh dill can be added to sauces for fish.
Top Cities To See In Your Lifetime
. The walled city of Dubrovnik is the jewel of the Adriatic and its Old City (a World Heritage Site) is one of the most picturesque areas in all of Europe. Dont get us started on the beaches
Home Design Ideas
Pull in extra seats
. I found the best little Japanese style benches at Pearl River that could be used for extra seating in almost any room. Theyre available in teak or mango wood or you could paint them a fabulous color.
Benefits of Lactuca
. Proteins are the building blocks of a developing body. They are needed for muscle development and many important metabolic reactions in the body. Lettuce contains a good 20 per cent of proteins in its total quantity. Lettuce, scientifically known as
Highly Glamorous Buildings in the World
Statoil s Norway HQ
. Statoil Headquarters and its Norway HQ is a design of a lab architects. This is an award winning building and is constructed in a beautiful way. This marvelous building is constructed close to the former Oslo airport of Fornebu, outside the city prem
What to Eat in Manipur
. A frittata is an Italian omelette with vegetables and cheese. i like the word
Most Obscure Sports In The World
Man vs Horse
. Every June in the Welsh town of Llanwrtyd Wells competitors line up to prove they can beat a horse to a finish line that is 22 miles away. Why? Rumor has it that in 1980 the owner of a local pub, Gordon Green, overheard two patrons arguing over wheth
Rules to play Equestrianism
. The mounts used are called polo ponies, although the term pony is purely traditional and the mount is actually a full sized horse. They range from 14.2 to 16 hands 58 to 64 inches, 147 to 163 cm high at the withers, and weigh 9001,100 pounds 410500 k
Most Obscure Sports In The World
. Street luge is a sport that combines the safety concerns of the luge with the gentleness of pavement. Participants lie on what is essentially an enlarged skateboard designed to hold the human frame. Gravity does the rest of the work.
Heavy Vehicle Drivers Keep track of your vehicle maintenance
. It is mandatory that your vehicle be it car motorcycle, or heavy vehicle be regularly checked for maintenance. The vehicle should be always kept in good condition if we require the vehicle to perform well. This avoids the possibility of break failure
Most Difficult Languages to learn in the world
. A West Germanic language, Afrikaans is spoken by the natives of Namibia and South Africa, as well as Zimbabwe and Botswana. It is considered an offshoot of different Dutch dialects and thus a daughter language of Dutch.
Benefits of Kumquat fruit
. Kumquats are wonderful resources for copper, iron as well as potassium. Your system needs these types of minerals for optimum working! Copper as well as Iron make sure that your body has got sufficient healthy and balanced oxygen carrying red blood c
Benefits of Kiwi Fruits
How to Enjoy
. Kiwifruit are so delicious, they can be eaten as is. One of our favorite ways to do so is to peel with a paring knife and slice.Add kiwifruit to tossed green salads.Serve sliced kiwifruit and strawberries, fruits whose flavors are naturally complemen
Uncommon Fruits and Veggies
. Cherimoyas come from short, shrub like trees.They have a white flesh, which is extremely soft and sweet.It has almost a custard like texture, which is why the fruit is also referred to as the custard apple.The flavor or cherimoyas is often compared t
Partition and Prime Ministership
. The British released Nehru from prison after the war was over in Europe, and he immediately began to play a key role in negotiations over the future of India. Initially, he vigorously opposed plans to divide the country along sectarian lines into a p
. Bring a bit of the heavens down to snowy earth with stars fashioned from ordinary garden stakes.
Chhath Puja Celebration
Second Day Of Chhath Puja 2014 Kharna
. On Kharna, devotees observe Vrat for a time period of almost 8 to 12 hours.This fast, also includes abstaining from drinking water.Thus, the day of Kharna involves an anhydrous fast.People terminate the fasts during evening after performing Surya Puj
Spectacular Hiking Trails Around The World
Gospel Hump Loop Trail
. This 68 mile trail is not for the inexperienced. The terrain is rugged, with steep ups and downs and few hikers. But those who take on the challenge will be rewarded with spectacular views as they hike through sandy beaches along the Salmon River and
Best Tourist Spots in the World
Universal Studios Hollywood US
. A theme park within one of the oldest and most illustrious movie studios. After dodging the dinosaurs on a Jurassic Park water ride you will be able to take a peek into Hollywood
Dams in India
. Dharoi Dam is a gravity dam on the Sabarmati river near Dharoi, Mehsana district of northern Gujarat in India. Constructed in 1978, the dam is meant for irrigation, power generation and flood control.
. A descendent of Julie selected in Trinidad. The fruit are oval, averaging 13 to 16 oz. The fruit ripen from mid-July to August to a bright yellow, with a slight pink blush. The thick, tough skin conceals a fiberless, deep orange, soft and juicy flesh
Forever Young Naturally Eating
Tonic Brews Try white tea
. Although it originates from the same plant as green and black tea, Camellia sinensis, white tea contains more active ingredients, and so potentially more health benefits. Of all tea varieties, white tea is the least processed, which may be the source
Benefits of Plum
Get rid of dandruff
. Vitamin C in plum can also help you to get rid of dandruff. The hair follicles often get clogged due to dandruff and flaky skin. This damages the follicles and inhabits the hair growth if not treated in time. Plum can help to fight the bacteria on th
Precaution while using Contact Lenses
. In the event you are unsuccessful in wearing contact lens, you may return the lens within 60 days for full refund less the restocking fee. You will be responsible for the fitting fee. If a contact lens is damaged, torn or cracked within the first 3 w
Cutting Edge Technologies Soon to be Used in Cars
. Cars will be driven on their own in the near future as this system is already innovated underGoogle Self Driving Car project. This project was led by Google engineer, Sebastian Thrun, who is also the co inventor of Google Street View and former direc
Benefits of Bay Leaf
Health benefits of the bay leaf
. In ancient times bay leaves were used medicinally for a number of things. They were used for ailments of the liver, kidney and stomach and were also thought to alleviate wasp and bee stings. A cloth soaked in boiled bay leaves in water, which is plac
Mountains in India
. The Sivalik hills is a mountain range of the outer Himalayas also known as Manak Parbat in ancient times. Shivalik literally means tresses of Shiva
Take a break
. If working for long periods in front of a monitor, try and take a break every 20 minutes to half an hour.
Best HD Games for IOS and Android
. EPOCH was programmed to find and protect a woman, Princess Amelia, and for a long time he has torn through a war ravaged land just to find her. You play as a robot in this game; upgrade yourself and destroy your enemies in order to succeed.
krishna Janmashtami Celebration
Birth place of Lord Krishna
. The Janmashtami celebration of Mathura and Vrindavan is special, since Sri Krishna had spent most of his life here. On this day temples and homes are wonderfully decorated and illuminated. Night long prayers are offered and religious mantras are su
Myth About Animal
Sheep just follow the flock and cant think for themselves
. Sheep have very good memories and can remember the individual faces of at least 50 individual sheep and remember them for more than two yearsthey are actually extremely intelligent animalsSheep are known to self medicate when they have some illnesses
Mehandi Designs For Hands
. A very beautiful design using weave patternsor jali work and lace patterns on the hands. These patterns look great for marriage occasions. This mehendi is very apt for the bride on the wedding as well as on the occasion of engagement. The design is s
Stock Your Home Medical Kit with Saline Solution
. When pouring chemicals or using power tools, you should always wear safety goggles. But that level of protection isnt necessary around the house, so if you accidentally splash soap or cleansers in your eye, the first thing you should do is rinse thor
Global Dial Code
. Exit Country Code + 61 + The Number The Australia country code is 61. The nationality of Australia is Australians.The capital of Australia is CanberraLargest Cities in Australia by population: Sydney, Melbourne, Brisbane, Perth, Adelaide, Gold Coa
Work your inner thighs
. Strong hip adductor muscles (a.k.a. inner thigh muscles) are crucial for absorbing stress while you walk, so youre not straining your knee. A simple way to start Try squeezing your knees together whenever youre sitting.
Benefits of Lime
. VitaminC again! Its anti oxidant properties protect eyes from aging and macular degeneration. On top of that, flavonoids help protect them from infections. Lime is consumed throughout the world in the form of sorbet, beverages, refreshing cocktails,
Benefits of Grapefruits
. The bioflavonoids and vitamin C help to reduce water retention and swelling of the legs during pregnancy. health benefits of grapefruits, its no wonder that grapefruits are so popular. Last thing which you need to remember while incorporating grapefr
Facts about Plant
. The flower of the titan arum (Amorphophallus titanium) is the largest unbranched flower in the world and can reach up to 15 feet tall. The bloom produces a smell like that of rotting meat, giving it the common name of corpse flower. A similar smell c
Precaution while using Homeopathy
Law of similars
. The creator of homeopathy, Samuel Hahnemann, believed that like cured like. If a substance in large amounts CAUSES a certain disease, then that same substance in small amounts could cure the disease. Hahnemann believed that administering a diluted fo
Myth about Adoption
Each child has to have a room of their own
. Each child needs a bed of their own, not a room of their own In addition, children of the opposite fun may share a room if they are under an age specified by the State (usually around 6 years old) In some instances, however, there may be child to s
Appearance in ads
. Gates appeared in a series of ads to promote Microsoft in 2008. The first commercial, co starring Jerry Seinfeld, is a 90 second talk between strangers as Seinfeld walks up on a discount shoe store (Shoe Circus) in a mall and notices Gates buying sho
What to Eat in Gujarat
. Jaggery is a traditional uncentrifuged sugar consumed in Asia and Africa. It is a concentrated product of date, cane juice, or palm sap (see palm sugar) without separation of the molasses and crystals, and can vary from golden brown to dark brown in
Precautions while using Microwaves
Causes immune system deficiencies
. Continual ingestion of micro waved food causes immune system deficiencies through lymph gland and blood serum alterations. In a microwave oven there may be no bubbles on the walls of the container and the water will super heat and may suddenly boil.
The Lion and Mouse
Lion and Mouse Step 11
. The hunter saw the lion and trapped it using his net.
Makeup for Valentines Day
. Choose a loose iridescent powder that matches your natural skin tone for a romantic glow. If you have a darker complexion, choose a golden powder. To avoid shine, dont apply the powder over wrinkles, acne, or other imperfections. Apply it only to the
Stunning Photos That Will Make You Want To See The World
Stunning Photos 8
. A snake devours a frog at Costa Rica s Arenal Volcano
Rules to play Hiking
Bring a firstaid kit along
. Learn how to treat basic injuries and how to prevent dehydration and heat stroke or hypothermia.
Human Body Facts
. The ovaries of a human female have 5,00,000 eggs yet only 300 -400 eggs only have the capability to create a new baby.
Friendship Day Activities
. Organize A Party Organize a party for your friends on the occasion of Friendship Day. No need to splurge too much on the decorations and gifts. Make it simple and fun. Order junk food and make the ambience nice and calm. Have a good collection of mus
Benefits of Honeydew
What is Honeydew
. Honeydew is a member of the melon family of fruits and usually has pale green sweet and juicy flesh inside a hard rind. Honeydew melons are a nutritious addition to your diet because they contain several vitamins and minerals. With only 60 calories p
Biggest things in the World
3000 Pound Bell
. In 2005 in Tacoma, Washington a 3,000 pound bell was stolen from a Buddhist temple. The bell, which was cast in Vietnam, was used very rarely and only for special occasions. According to the monks, the bell was priceless but I guess the thieves misse
Unreal Travel Destinations in Europe
. Make sure to stop by this cathedral in Poland. You can take tours of its many chapels and burial chambers.
Amazing Rangoli Designs And Patterns
Amazing Rangoli Designs And Patterns 48
. Another rangoli designforthe Ganpati festival! This one is a bit morecolourfulthan the previous one and uses green, red, white, blue and orange. The main attraction here too is the Ganpati design in the middle. The strikingcolourcombination is also a
Benefits of Mustard Seeds
. These seeds contain a good amount of sulphur which is known for its anti-fungal properties. They help ward off skin infections.Mustard oil is a very strong stimulant and mustard oil massage helps stimulate blood circulation to the skin. The oil is wa
Largest Deserts of the World
Kara Kum Desert Uzbekistan Turkmenistan
. The Karakum Desert, also spelled Kara Kum and Gara Gum is a desert in Central Asia. It occupies about 70 percent, or 350,000 km?, of the area of Turkmenistan. Covering much of present day Turkmenistan, the Karakum Desert lies east of the Caspian Sea
Precautions while using Washing Machine
Get the Fabric Softener into the Washing Machine
. If you have a top loading washing machine, you can pour it directly into the rinse water as it begins to fill, or have it pumped into the washer from the rinse basin on top of the washer. With front loading washers, pour the fabric softener into the
Awesome Gifts For Christmas
Sony MDR1RBT Premium Bluetooth Over the Head Style Headphones
. Premium sound with no wires.
Benefits of Bitter Gourd
. Fresh pods are a good source of folates. 100 grams of fresh pods provide 72
Benefits of Cereals
. It is a popular crop grown in western Africa and some remote areas of India. It grows easily in semi-arid regions with poor soil quality and in a short period of only six to eight weeks. Fonio is used in bread, porridge and beer.
Rules to play Quad Biking
Storing a quad bike
. Store under cover if possible. 1. Before putting the quad bike away report any maintenance issues so they can be attended to before it is next used. Consider disabling the quad bike until repairs are completed. 2. Store any associated quad bike equi
Classic Ideas For Styling Long Hair
Bridal Curls with Side Sweep
. Even though it is a bridal hairstyle, you can try it for any event. These intense curls with volume at the crown, twists on both sides and simple side sweep give a subtly mysterious look.
The Face of a Killer
. The visage of a tiny velvet ant peers up in this scanning electron microscope image magnified 23 times. This tiny creature, genus Dasymutilla is not actually an ant at all, but a wasp. She (this is a female) boasts a nasty sting, especially if you re
Bouvier des Flanders
. The Bouvier des Flandres is a herding dog breed originating in Flanders. They were originally used for general farm work including cattle droving, sheep herding, and cart pulling, and nowadays as guard dogs and police dogs, as well as being kept as p
Daily Meditation can Improve your Life
Increase your productivity at work
. When the mind is scattered, you may start to think of all of the things that need to be done ? or worse, you try to do everything that needs to be done all at once, and end up overwhelmed and exhausted. Meditation cultivates clarity, and a clear mind
Precautions while using Nail Paint
Apply a top coat and let it dry
. If you want to, you can apply a fast setting top coat (available in beauty stores) and make sure it sets really soon. If you dont have a top coat, dip your fingers in ice cold water. This sets the nails polish and gives it a nice shine. Hold the bru
Sydney Jewish Museum
. The Sydney Jewish Museum is a museum in Sydney, Australia, which documents the Holocaust and the history of the Jewish people in Australia.
Xmas Celebration Ideas
Themed gift exchange
. Pick a theme for gifts to be exchanged. Everyone brings a $25 gift with that theme in mind. (example: gifts that begin with M, gifts that are red, etc). Then play the traditional take a number, steal the present game.
Benefits of Artichoke
. Contraindications to the use of artichoke include allergy to Asteraceae family plants and any bile duct obstruction. In addition, researchers at the University of Georg August in Germany have found that the many phytochemicals in artichokes help to b