Here's How To Incorporate HIIT Workouts At Home Without Equipment

Fitness Foods: What To Eat And Drink Pre and Post Workout

<p>The most efficient form of exercise, High Intensity Interval Training or HIIT involves short bursts of intense workouts or training which is then substituted by a short recovery period, the process continues alternatively in an HIIT workout regime. The kind of intense training that helps towards building one’s endurance, strength and cardiovascular fitness, HIIT training has a number of benefits. A workout regime that may vary from person to person and is especially curated to suit personal preferences, abilities and fitness goals is what makes HIIT training an effective one. Here are some of the best HIIT workouts that can be performed by beginners as well as individuals with higher skill levels.</p><h2>What is HIIT?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_What%20is%20HIIT%20_1729266159821.jpg"></figure><p>HIIT stands for High Intensity Interval Training, and it does not refer to a particular kind of exercise, but is a framework in itself. A workout regime that is built as per personal routines, depending on the experience of the trainees, the amount of time and level of difficulty, and the kind of equipment available. HIIT workouts include short periods of intense training followed by a subsequent period of rest or recovery. HIIT training is basically an intense period of workout for a short period of time rather than low intensity training that runs for a longer period of time.</p><h2>Benefits of HIIT training</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD__Benefits%20of%20HIIT%20training_1729266241447.jpg"></figure><p>HIIT training has a number of essential benefits that help towards an improved good health. From maintaining metabolism of the body to reducing blood sugar levels, here are some of the basic benefits of HIIT for you to know-</p><ol><li>Weight loss- Taking part in HIIT training has shown significant results in relation to fat loss. Exercising in general is an effective way towards weight loss, however, performing HIIT workout has shown to reduce weight and the waist circumference faster and in a more effective way. </li><li>Improved metabolic rate- HIIT helps in improving metabolism, even after hours following training. Since taking part in HIIT training increases the rate of oxygen intake by the body, it helps towards achieving improved metabolism.</li><li>Overall health- HIIT training is beneficial for an overall improvement in health. It helps reduce blood sugar levels, reduces the resting heart rate and blood pressure, as well as helps towards burning fats faster and more effectively, which leads to overall health benefits.</li></ol><h2>Top HIIT exercises for individuals with all kinds of skill levels</h2><h2>Sprints</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Sprints%20_1729266320085.jpg"></figure><p>An extremely straightforward HIIT workout, sprints is a great way to get started with HIIT workouts for beginners. Sprinting basically means running at full speed with your maximum effort. It is important to do warm up exercises with dynamic stretches along with a few laps before performing sprints. For beginners 30 seconds is a good enough start time followed by 90 seconds of rest. Treadmill workouts or even cycling on a stationary bike is a great way for such HIIT training sessions.</p><p>AlsoRead0</p><h2>Tabata</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Tabata%20_1729266390717.jpg"></figure><p>Among the most popular and best HIIT workouts, Tabata is an intense full body exercise that is done for about 20 seconds at a maximum effort and followed by 10 seconds of recovery. Tabata workouts should ideally range from 4-10 minutes to reap the benefits out of it. An intense and quick workout, tabatas are extremely beneficial as part of HIIT training regime.</p><h2>Bodyweight squats</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Bodyweight%20squats%20_1729266461095.jpg"></figure><p>The best HIIT workout for beginners, bodyweight squats is the best HIIT workout for the lower body that also makes for a great weight loss exercise. A HIIT workout that involves 40 seconds of performing squats thereafter followed by 20 seconds of recovery, bodyweight squats is a great exercise for the glutes, hips and abs.</p><h2>Burpees</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Burpees%20_1729266549508.jpg"></figure><p>Burpees is a full body exercise that combines a number of other workout styles such as squats, push ups and jumping. A great HIIT training workout that is highly effective for increased metabolism, body balance, coordination and building core strength, one should ideally perform as many burpees as possible within a time span of 45 seconds, followed by 15 seconds of rest for the exercise to be most beneficial.</p><h2>Mountain climber</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Mountain%20climber%20_1729266629560.jpg"></figure><p>An HIIT workout that requires you to take a plank position and then alternate each knee towards your chest, one should try to perform as many mountain climbers as possible within a span of 40 seconds followed by 20 seconds of recovery period. A great HIIT training workout for the entire body, mountain climbers helps towards improving agility, building core strength and increases cardio endurance.</p><p>AlsoRead1</p><h2>Jumping lunges</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Jumping%20lunges_1729266705820.jpg"></figure><p>Part of a more advanced form of HIIT training, jumping lunges requires you to start the workout in a lunge position, thereafter explosively jumping as you switch legs mid air in order to land in the position of a lunge on the opposite side. An excellent cardiovascular exercise that helps improve stability, improves lower strength and power, along with improving coordination, jumping lunges should ideally be performed for 30 seconds followed by a resting period of 15 seconds.</p><blockquote><p>Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise. </p></blockquote>

Build your own workout routine with the best HIIT workout recommendations. Read along to know more. 


 Best HIIT Workouts To Include In Your Daily Routine | Zee Zest

High Intensity Interval Training: Know All About HIIT Training With The Best Workouts

Workouts

Fitness

8 Morning Stretches To Kick Start The Day In A Healthy Way

<p>As soon as you decide to add morning exercises to your daily routine, the first question that arises in your mind is, what's the best time for a morning workout? Many experts recommend exercising between 6 am and 10 am as the best time for an early morning workout. But there is no hard and fast rule to choose the timings. The most correct time for a morning workout varies from one person to another depending on their habits, schedules and personal fitness level. So, your best time for morning exercises is when your body feels comfortable and which goes well with your own schedule.</p><h2>What to eat before the morning workout?</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_What%20should%20you%20eat%20before%20starting%20your%20morning%20workout_1730120484974.jpg"></figure><p>Fueling your morning with a good breakfast is vital to maximizing the benefits of your workout. It's always a good idea to have a light breakfast before launching into your morning exercises, these include fruits, smoothies, yoghurt or whole grain toast with nut butter. Remember that everyone's body is unique, so the food which goes well with one's body may not suit others. You may need to do some experimenting to find out your perfect pre-workout meal. Plus, also keep in mind that you must not take heavy foods such as fried foods or dairy products which could go wrong with exercises causing stomach discomfort or nausea.</p><p>Looking to plan your morning workout routine, here is a list of some doable and effective morning exercises to follow –</p><h2>1. Walking </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Walking%20_1730120549026.jpg"></figure><p>Start your weight loss journey with a morning walk, it's the best exercise to add to your early morning workout. No matter whether you walk slow or fast, you'll surely burn some calories contributing to weight loss. The best thing is that you can manage it at your own pace, the speed and timing are totally up to you, feel free to manage them according to your own fitness level. If you are a beginner, start with a walk for 15 or 20 mins or if you consider yourself more fit, the timing can be increased to  45 mins or 1 hr. Besides helping you lose weight, a morning walk has some therapeutic qualities, reducing your stress level while boosting the body's natural mood elevators. Plus, it can work wonders to improve your heart health too.</p><h2>2. Skipping rope</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Skipping%20Rope_1730120939394.jpg"></figure><p>If you are looking for a quick and effective calorie burn, skipping rope is among the most recommended morning exercises for you. As you are required to lift your whole body against gravity, it takes more effort consequently burning more calories which eventually makes you lose weight. This comes among the best morning exercises for anyone looking for a high-intensity workout or a full-body exercise as it involves your legs, core, arms and shoulders. What's more? It's a bone-strengthening powerhouse! improving your bone density plus it's an amazing option if you are seeking some morning exercises to improve coordination and balance.</p><p>AlsoRead0</p><h2>3. Yoga</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Yoga_1730120716635.jpg"></figure><p>The benefits of practising yoga at least thrice a week are wide and varied. Whether you are seeking morning stretches or morning exercises to lose weight, Yoga can work wonders for your body in the long term. It works so efficiently to lose weight, not only by burning calories but it also aids digestion by increasing metabolic rate. Plus, yoga also helps to combat weight gain due to stress by regulating hormones like cortisol. Also, if you are suffering from chronic pains like arthritis, back pain or headache, yoga may help alleviate these problems without any side effects, make sure to consult your doctor before incorporating any yoga pose or exercise into your morning workout routine.</p><h2>4. Cycling </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Cycling%20_1730120802860.jpg"></figure><p>The more you cycle the more calories you burn. Cycling is one of the best morning exercises to add to your morning workout.  Besides burning calories during workouts, cycling also promotes muscle building which lets you burn calories all day more efficiently. Cycling is mind-blowingly good, want to know why? The key difficulty is, that people easily get bored after practising a certain group of exercises but this is less likely to be the case with outdoor cycling. As you can change routes, intensity and frequency, this could let you feel less bored, plus it can also boost your mood with a good dose of Vitamin D. But, if you live in an area with poor roads, heavy traffic or safety concerns, indoor cycling would be best for you.</p><p>AlsoRead1</p><h2>5. Circuit Training </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD__Circuit%20Training%20_1730120867945.jpg"></figure><p>Circuit training can be the best thing to add to your morning exercise, whether you are looking for easy exercises to make you healthier or to be in shape. It's the ultimate workout for people with hectic schedules, making you burn maximum calories with minimal time. Circuit training is basically a group of exercises which generally include one upper-body, one lower-body, one core exercise, and a high-intensity cardio interval.<br>Undoubtedly, circuit training is a productive exercise but in the long term, so sufficient motivation is crucial to be regular to the training. Have a look at the given example of circuit training–</p><ol><li>Pushups for 30 seconds</li><li>Walking lunges for 30 seconds</li><li>Bicycle crunches for 60 seconds</li><li>Jump squats  for 60 seconds</li><li>Rest for 60 seconds</li></ol><p>Repeat this circuit for about 20 to 25 mins. Keep in mind that listening to your body is a must, you can take a break or modify exercises according to your personal fitness.</p>

A morning workout routine is a great way to tone up, and if you want to get started too, here's a quick how-to guide!

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<p>Are you sick of being tired in the morning and want to find a way to get your day and fat-burning going? Morning exercises have many benefits, such as making you feel energised and proud of your work. If you put off working out during the day, the best time to do it is first thing in the morning. Researchers have found that a morning workout routine that includes cardio and strength exercises can be the best way to get your body to burn more calories. These morning exercises are quick, easy, and don't require much equipment, so you can do them even if you don't get up early.</p><h2>Morning stretches </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Morning%20Stretches%20_1728928370652.jpg"></figure><p>Stretching in the morning can help you become more flexible, loosen up tense muscles, and get your blood moving. These advantages get your body ready for a busy day. In a sense, this helps your brain switch from a state of alertness to one of rest. Stress factors can make belly fat worse, but stretching can help lower them. Stress hormones that stay high for a long time can hurt your health, healing, sleep, and happiness. Stretching in the morning can help you deal with stress about the day ahead. Stretching is one of the most relaxing morning exercises that you can include in your routine!</p><p>AlsoRead0</p><h2>Building strength</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Building%20strength_1729751273991.jpg"></figure><p>Squats work a lot of muscle groups and can give you a great energy boost in the morning, whether you use free weights or your body weight. When you're on a diet, strength training keeps your metabolism going and keeps you burning calories. By telling fat cells to burn more fat, including belly fat, which is where a lot of fatty tissue is kept, lifting weights or doing resistance movements like squats with just your body weight can help you lose weight. If you are looking to lose weight fast, including strength training is one of the best morning exercises!</p><h2>Walking</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Walking_1728928462063.jpg"></figure><p>Something relaxing about going for a walk first thing in the morning can have a big effect on your day. A great morning workout routine includes walking and introducing the body to the morning sunshine, which is great for your system! Walking, especially outside, can help you deal with worry, which can make you gain weight, especially around your middle. Walking is another low-impact way to work out your heart and lungs that you can do at your own pace and level of comfort. You can better control your blood sugar, lower your heart rate, and feel more focused and calm after a morning walk. This can help you make better food choices, give you more energy, and help you burn fat.</p><h2>Jumping jacks </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Jumping%20Jacks%20_1728928562083.jpg"></figure><p>Looking for some morning exercises that get your heart pumping fast? Jumping jacks are a great way to get cardio for the whole body. They raise your heart rate, which helps you burn fat all day. Put your feet together and your hands by your sides to start. Lift your arms above your head and engage your core. Then, jump your feet out to the sides. Bring your arms back to your sides and jump back to the starting position. Keep moving quickly and in a regular way. Do three sets of 30 seconds each.</p><h2>Bicycle crunches</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Bicycle%20Crunches_1728928684804.jpg"></figure><p>Looking for morning exercises for the belly area? Bicycle crunches work the rectus abdominis and the obliques at the same time. Lay on your back with your hands behind your head to begin. Get your legs off the ground. Now, lift your right leg up and bring your right arm up to your left knee. Fast forward to the other side and bring your left arm towards your right knee. Keep pedalling back and forth between the two sides. Do 15 reps on each side three times.</p><p>AlsoRead1</p><h2>Sprints</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Sprints_1728928754838.jpg"></figure><p>Sprints are the best way to get a quick boost of energy in the morning. This intense workout makes your heart beat fast and speeds up your metabolism. You can feel energised and ready to take on the day after just a few runs. The anaerobic energy system helps you burn a lot of energy in a short amount of time, which makes sprints great for burning fat. When you sprint uphill, you use more muscles and you can make your workout more difficult. You also burn more calories during the workout and after as your body returns to balance. Because they make growth hormones come out, sprints can also help you build muscle. These hormones also burn fat.</p>

Looking for a morning workout routine for a sustainable weight loss? Keep reading! 


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<p>Detox drinks are the current trend nowadays. A process that helps remove toxins and impurities from the body, detoxification has a number of benefits. Detox drinks are essential beverages for the body that not only help improve metabolism but also have a number of other benefits that range from improving digestion, and aiding the weight loss process and also helps give you clear and flawless skin. Although the human body has its natural process of detoxification, detox drinks only help enhance the process. With the current lifestyle trends, our bodies are largely exposed to a number of toxins such as heavy metals, pesticides, preservatives and other chemicals as a result of the various food habits, environmental conditions and the use of various products on our skin. The urban lifestyle is known to have its cons, especially on the human body and that is where the benefits of the various detox drink recipes come as the necessary aid. Here are some of the best detox drinks for the overall well-being of your body.</p><h2>Top detox drinks for an enhanced healthy lifestyle</h2><h2>Watermelon detox drink</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Watermelon%20detox%20drink%20_1729612509686.jpg"></figure><p>A nutrient-rich fruit, watermelon has a number of health benefits. High in several vitamins and essential metallic compounds that are required for the well-being of the body, the watermelon detox drink helps enhance one’s digestive health and reduces heart-related problems. Watermelon homemade detox drink also has a number of benefits when it comes to achieving clear skin. With its anti-inflammatory properties, watermelon detox drinks help reduce acne and other related skin issues. A detox drink that is best had during the morning, a watermelon detox drink also helps keep your body hydrated.</p><h2>Apple cider vinegar detox drink</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Apple%20cider%20vinegar%20detox%20drink_1729667912001.jpg"></figure><p>A detox drink that is rich in antimicrobial properties, apple cider vinegar detox drink provides the body with a number of essential nutrients and vitamins. The best detox drink that helps fight against bacteria and fungal issues, apple cider vinegar detox drink also aids the weight loss process. A detox drink recipe that helps improve the digestive functions of the body, apple cider vinegar detox drink also helps in improving heart-related issues.</p><p>AlsoRead0</p><h2>Detox beet juice</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Detox%20beet%20juice_1729669020660.jpg"></figure><p>A detox drink that is nutrient-rich and packed with antioxidants and vitamins, detox beet juice also has an extremely vibrant colour that appeals to a number of people. A detox drink recipe that includes ingredients such as beets, carrots, apples, lemon, coconut water and ginger, this detox drink is a powerhouse of flavours and packed with a number of health benefits.</p><h2>Lemon ginger turmeric shots</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Lemon%20ginger%20turmeric%20shots_1729612760298.jpg"></figure><p>A true health potion that is packed with immune-boosting properties, lemon ginger turmeric shots is the best detox drink that helps enhance the overall health of the body. A detox drink that helps aid the digestive process, lemon ginger turmeric shots also helps combat conditions related to inflammation. To achieve the best benefits of this detox drink, just have a small shot of it daily to reap its true benefits.</p><h2>Detox green juice</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Detox%20green%20juice%20_1729612838382.jpg"></figure><p>A top detox drink idea that helps one achieve the necessary benefits of healthy green vegetables and fruits, detox green juice is extremely high in all the essential vitamins and minerals that are required for the body. A detox drink that consists of ingredients such as spinach, green apple and other such fruits and vegetables, this is the best detox drink that helps purify your body and increase the mechanism of the immune system. Detox green juice also helps maintain a healthy and glowing skin and helps relieve various skin related issues.</p><h2>Vitamin C detox drink</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Vitamin%20C%20detox%20drink_1729612918805.jpg"></figure><p>A detox drink idea that is known for its wide range of benefits, vitamin C is known for its major role in achieving clear and flawless skin. A detox drink recipe that is great for the skin, vitamin C detox drink also acts as a skin barrier, protecting the skin against external threats such as chemical exposure, UV rays and pathogens. A detox drink that is not only healthy for the skin, but also helps in improving the overall health of the body, vitamin C detox drink is a powerhouse of various health benefits.</p><p>AlsoRead1</p><h2>Mint and cucumber detox drink</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Cucumber%20and%20mint_1729671642990.jpg"></figure><p>Mint and cucumber is the best detox drink that is great for managing one’s weight and also aids in maintaining fluid and mineral balance in the body. Having a little bit of this detox drink in sips throughout the day helps towards achieving most of its benefits. A detox drink that is also known for improving digestion issues, having mint and cucumber detox drink also helps keep the body hydrated.</p><blockquote><p>Disclaimer: The details mentioned throughout this blog are sourced from publicly accessible platforms. At Zeezest, we intend to share factual and verified information. Should there be any inconsistencies or variances in the information provided, please understand that these are entirely unintentional and not meant to mislead. </p></blockquote>

Detox drinks can work wonders when it comes to improving overall health. Here are our top recommendations for some of the best detox drinks that are absolutely worth the try. 


Detox drinks can work wonders in improving overall health. Here are our top recommendations for some of the best detox drinks that are worth a try. 


Best Detox Drinks For Improved Health | Zee Zest

Best Detox Drinks To Try This Festive Season For Overall Good Health

Fruit Juices

Detox 

Healthy Diet

Fun And Easy Home Workouts That Celebs Swear By

<p>If you are looking for a full-body workout at home, you have come to the right place! An important part of any exercise plan is strength training, which is also known as weight training or resistance training. It makes you stronger and helps your muscles last longer. A resistance is something that you move your body against. It can be your own body weight, free weights like dumbbells or barbells, or resistance bands, which are also called workout bands or resistance tubes. So, if you are looking for a full body workout plan that doesn’t just involve cardio, then you have come to the right place!</p><p>There are many places to do strength training, so you can do it almost anywhere. A lot of people like to work out at gyms by doing strength training, but you can also make a strong plan for a full-body workout at home!</p><h2>Step and Squat</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Step%20and%20Squat_1728929783659.jpg"></figure><p>A great way to start your full-body workout at home is to begin with a classic full-body move—step and squat!!</p><ol><li>Put your feet as far apart as your hips and squat down.</li><li>If you want to sit back like you're in a chair, pull your abs in and bend your knees. </li><li>Step your right foot to the right to do a wide-leg squat. Then, take one step to the right with your left foot to finish the squat.</li><li>In this squat, walk sideways 10 times. Then stand up and do it again on the other side.</li></ol><h2>Lunges </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Lunges%20_1728929849754.jpg"></figure><p>When you lunge, you work your quads, hamstrings, hips, and calves, among other muscles in your lower body making this an essential exercise to add to your full-body workout plan!</p><ol><li>Stand tall with your feet shoulder-width apart.</li><li>Bring your right foot forward and lower your hips to the floor. Do this until your right leg is straight out in front of you and your left knee is flat on the ground. Make sure that your front knee doesn't touch your toes.</li><li>To keep your body straight, lengthen your spine.</li><li>Stay in this spot for at least 5 seconds.</li><li>Step back with your right foot until it meets your left foot. Do this again with your left leg.</li><li>Do this 10 to 12 times, then take a short break and do another set.</li></ol><p>AlsoRead0</p><h2>Planks</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Planks_1729441557011.jpg"></figure><p>Looking to add some core to your full body workout routine at home? Holding planks are a great way to strengthen and stabilise your core. You can also make your back, chest, and arm muscles stronger with this practice.</p><ol><li>Keep your body straight, with your buttocks clenched and your abdominal muscles tight, and rest only on your wrists and toes.</li><li>Hold this pose for thirty seconds if you can. Start with 20 seconds if that's too hard.</li><li>As you get stronger and more fit, try to stay in the plank position for at least one minute.</li><li>You can make the plank more difficult by lifting one leg at a time while you're in the pose.</li></ol><h2>Half push-ups</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Half%20push-ups_1728929931870.jpg"></figure><p>Looking to add a little arm strength for your full body workout at home? Try these half push-ups- a great exercise for beginners!</p><ol><li>Put your shoulders over your arms and your knees under your hips as you get on your hands and knees.</li><li>Then move your hands forward about a foot and keep your shoulders over your wrists. </li><li>To get into a pushup, pull the navel in towards the spine and bend the arms out to the side. </li><li>To return to the starting position, press down through the palms of your hands. Do it 10 times.</li></ol><h2>Shoulder press </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Shoulder%20press%20_1728929998915.jpg"></figure><p>This exercise works the muscles in your shoulders and arms. It can also help your chest and core muscles get stronger.</p><ol><li>Place your feet about shoulder-width apart.</li><li>Lift the bars up to shoulder height. You can turn your hands up or down.</li><li>Bring the dumbbells up over your head until your arms are fully spread out.</li><li>Let the dumbbells rest at shoulder height for a moment, and then raise them back up.</li><li>You should do 1-3 sets of 8–12 reps.</li></ol><p>AlsoRead1</p><h2>Stretching your hips with a resistance band</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Stretching%20your%20hips%20with%20a%20resistance%20band_1728930068687.jpg"></figure><p>Your hip and leg muscles will get stronger with this move. You will need a band with light to medium resistance to do this move.</p><ol><li>Stretch the band around both of your feet. For balance, you can use a chair or a wall.</li><li>Pull your left leg back as far as you can while keeping your body straight.</li><li>Slowly move back to where you started.</li><li>Do 12 reps with your left leg, and then do the same thing with your right leg.</li><li>Start with two sets on each side and work your way up to three sets as you get stronger.</li></ol>

Want to burn off the festive season indulgence? Check out these total body workouts! 


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<p>In October since the 1980s, Breast Cancer Awareness Month has been held. "Pink October" is when people all over the world wear pink and show a pink ribbon to bring attention to how important it is to avoid breast cancer and get screened regularly so that it can be found early. Breast cancer is now the second most common cancer in the world. The Union Ministry says that breast cancer is the most common cancer in Indian women, with up to 25.8% of cases and 12.7% of deaths per 1,000,000. The numbers are scary, but doctors say that staying watchful about mammograms and self-checks can change the game.</p><h2>Breast cancer awareness</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Breast%20Cancer%20Awareness%20What%20you%20should%20be%20looking%20out%20for-_1728926829757.jpg"></figure><p>People often think of self-checking for lumps when they hear the phrase ‘early detection’. This is not fast enough, though, because the disease may already be coming out. Even though a lump is the most common sign of cancer, early diagnosis means finding any problem before it turns into a solid shape that everyone can see. A sudden nipple leak from one or both breasts and changes in the shape or size of the breast or nipple would be signs.</p><p>After age 40, you should not only get a mammogram once a year, but you should also check your own breasts every month. Most people who get breast cancer in India are in their 40s or 50s. Also, if someone in your family got breast or ovarian cancer when they were younger, you need to get a scan every year after age 35. Don't be afraid to get a mammogram once a year; there is no risk.</p><p>AlsoRead0</p><h2>How to do a self-breast exam</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_How%20to%20do%20a%20self-breast%20exam_1728926912742.jpg"></figure><p>An important part of breast cancer awareness is knowing how to do a self-breast exam. Menstruating women should check their breasts on day 10 of every cycle. To give you an idea, day 1 is your period. Any day of the month, women who have gone through menopause can check their breasts. Also, do a self-exam every time you take a shower or go to bed. Check your breasts with the tips of your fingers to get a sense of what is normal for them. Because you can only notice things that aren't normal once you know what is. For the left breast, use your right hand and for the right breast, use your left hand. Make circles with your fingers starting at the nipples and working your way outwards.</p><p>AlsoRead1</p><h2>Preventative measures you can take</h2><p>Here are some things that can help lower your risk:</p><ol><li>Drink less or not at all: Any amount of drinking makes you more likely to get breast cancer. More research shows that drinking more alcohol is linked to a higher chance of getting breast cancer.</li><li>Stay at a good weight: Patients who are overweight are more likely to get breast cancer, especially after menopause. Scientists think this is because fat cells can make oestrogen, and too much ooestrogen is linked to breast cancer.</li><li>Importance of folate: To make sure you get enough folate every day, you can either eat foods that contain it or take supplements (folic acid is the form that supplements come in). Getting enough folate seems to lower the risk that comes from drinking too much.</li><li>Physical exercise: Aim for 150 to 300 minutes of fairly hard activity, 75 to 150 minutes of vigorous activity, or a mix of the two every week. Strength training and stretching twice a week to improve balance and flexibility.</li><li>Balanced diet: Eat a lot of whole grains, veggies, fruits, and beans. Eat more fruits and veggies that are brightly coloured or have strong flavours. Cut back on processed foods that are high in fat and carbs, sugary drinks, and red and processed meats.</li><li>Breastfeeding: Breastfeeding for at least one year has been linked to a lower risk of getting breast cancer. But it's up to you to decide if you want to breastfeed your baby. One of the many things to think about is the fact that nursing may slightly lower the risk of getting breast cancer.</li><li>Quit smoking: Even though there isn't a strong link between smoking and breast cancer risk, it is highly advised that people don't smoke because it clearly increases the chance of heart disease and lung cancer.</li></ol>

Here’s all the information you need about breast cancer during Pink October! 

The Importance of Breast Cancer Awareness Month | Zee Zest 

Here's Why October Is Pink: Learn More About The Breast Cancer Awareness Month

Health 

Women's Health

7 Exercises For Beginners To Kickstart Their Fitness Journey

Callisthenics Workout For Strength: Here Are The Best Beginner Friendly Exercises

<p>Exercising in general is highly beneficial for good health, and cardiovascular exercises are especially beneficial if you are someone aiming towards weight loss, reducing risk of chronic diseases and trying to achieve good sleep. The kind of exercise that doesn't really require you to hit the gym or use heavy equipment, cardio exercises can quite simply be done at home. With a minimum use of equipment, cardio exercises at home can be done by anyone and everyone. Whether you are a beginner or an advanced trainee, cardio at home can be performed almost anywhere. Here are some of the best cardio workouts at home for you to get started with.</p><h2>Benefits of cardio exercises</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD__Benefits%20of%20cardio%20exercises_1728819083724.jpg"></figure><p>A physical activity that is extremely beneficial for the heart, cardio exercises is a great way to achieve overall good health. Check out some of the top benefits of cardio exercises-</p><ol><li>Good heart health- Cardio exercises at home can help you achieve an overall good heart health. It helps in decreasing the resting blood pressure and heart rate, while also improving good cholesterol levels in the body along with lowering the amount of blood fats. </li><li>Benefits for lung health- Cardiovascular exercises are highly beneficial for improving lung problems such as asthma. Since cardio workouts at home help towards increasing one’s ability to breathe frequently, it helps in improving conditions such as fatigue as well. </li><li>Helps in weight loss- A way to efficiently lose weight, doing regular cardio at home helps towards increased body movement and physical activity, which in turn helps you burn more calories throughout the day, aiding towards an overall weight loss. </li><li>Improves sleep- Cardiovascular exercises are a great way to achieve faster and quality sleep. Cardio exercises also help promote REM sleep. </li><li>Strengthens immune system- Performing cardio workouts at home is a great way towards achieving an overall healthy and strong immune system. Since cardio exercise promotes more sleep, helps in better blood flow and reduces stress levels, all these factors aid towards achieving an effective immune system.</li></ol><p>Check out these top cardiovascular exercises to try out at home for a healthy lifestyle</p><h2>Marching in place</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Marching%20in%20place_1728819161260.jpg"></figure><p>The best at home cardio for those with busy schedules, marching in place is a cardio exercise at home that effectively helps towards getting your heart rate up while also improving your overall endurance. A simple cardiovascular exercise that can be done absolutely anywhere, marching in place also helps improve your body balance and coordination. The best at home cardio for beginners, this cardiovascular exercise can be easily incorporated as a part of your daily routine.  </p><h2>Toe taps</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Toe%20taps_1728819245303.jpg"></figure><p>A great way for performing cardio at home, toe taps is an excellent exercise that helps improve agility and foot speed. Toe taps should ideally be done as quickly as possible as you alternate each foot. A cardio workout at home that also helps in building the small muscles of your foot, toe taps aids towards better balance and coordination as well.  </p><p>AlsoRead0</p><h2>High knees</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_High%20knees_1728819315151.jpg"></figure><p>Among the best possible ways to improve your cardiovascular fitness, high knees involve lifting each of your knees as high as possible. A cardio exercise at home that helps build lower body strength and increases agility, high knees also serve as a great warm up exercise. A cardio exercise at home that can be easily incorporated as a part of your daily workout routine, high knees also help towards increasing overall body balance.</p><h2>Butt kicks</h2><p>A cardio workout at home, in order to perform butt kicks you first need to stand with your feet hip width apart, and then lift your heel to your glutes in a kicking motion while simultaneously pushing your opposite arm back and same arm as your foot forward. One needs to alternately repeat the process with each heel as quickly as possible while doing this cardio at home for effective results. A cardio exercise at home that helps build lower body muscles, butt kicks are a dynamic cardiovascular activity.</p><p>AlsoRead1</p><h2>Air squats</h2><p>A simple and effective cardio workout at home, air squats is a great way to get your lower body muscles toned. A cardio exercise at home that also helps towards building lower body strength and improves cardiovascular endurance, air squats can be very easily included in your regular routine.</p><h2>Trunk rotation</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD__Trunk%20rotation%20_1728819494433.jpg"></figure><p>A great way to do cardio at home, performing trunk rotations is the best at home cardio to improve your core strength and flexibility. A cardio exercise at home that increases your overall stability and motion, trunk rotations can be done from moderate to high intensity.</p><blockquote><p>Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise. </p></blockquote>

Here are some of the top recommendations from beginner friendly to advanced cardio exercises for you to do at home. 

Best Cardio Exercises To Do At Home | Zee Zest

Gym Free Workout Guide: Best Cardio Exercises You Can Do At Home

Cardiovascular Exercises

5 Yoga Asanas That Can Make you Happier 

Beyond The Cosmetics: Learn How To Use Face Yoga For A Radiant Boost

<p>No matter what ails your muscles and joints, whether it's achy hamstrings following a run or a stiff lower back from a day spent sitting at a computer, all it takes is a mat and around 20 minutes of your time. A variety of static and dynamic stretches are practised in yoga. The key to yoga stretches for flexibility, which is retaining a single posture for an extended period of time, is to allow your muscles to relax by sending a signal to your brain. To get the most out of each stance, you should remain in them for at least 30 seconds (but no more than a minute) because it takes that long for them to get the memo. If you're having trouble going deep into a certain posture, adding movement to make the pose more dynamic will help you extend your range of motion.</p><h2>1. Urdhva Mukha Pasasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Urdhva%20Mukha%20Pasasana_1728816249459.jpg"></figure><p>One of the most loved yoga stretches for flexibility, threading the needle can be a great yoga pose to do at home and office!</p><ol><li>Stand up straight.</li><li>As you turn your body to the right side, raise your right arm towards the ceiling.</li><li>Turn the body in the opposite direction and keep rotating your right arm and shoulders through the middle and left until you reach a resting position on the floor behind your left palm (hips should remain high) and put your right ear on the mat.</li><li>Proceed to the other side and repeat.</li><li>Inhale deeply as you lift your arm towards the heavens, then release it as you lower your shoulder back to the floor.</li></ol><p><strong>Adjustment: </strong>A yoga block can alleviate any knee pain or strain you may be experiencing. To achieve a more balanced position, try placing a yoga block in the space between your thighs. If you need more support, you may also put a block under your shoulder.</p><p>AlsoRead0</p><h2>2. Side Stretch</h2><p>You may extend your hips, legs, and spine in this forward bend. Posture, balance, and digestion are some of the many benefits of this yoga exercise for flexibility.</p><ol><li>Step one in striking this position is to stand tall with your left foot pointed ahead and your right foot back, toes turned out at an angle.</li><li>Stand with your back straight and your hips squared.</li><li>Put your palms facing down on your hips.</li><li>Fold your body forward and tuck your chin into your chest by bending at the hips.</li><li>Put your hands on a block or bring them to the floor.</li><li>Assume this position for thirty seconds to one minute.</li><li>Change your foot placement and repeat on the other side.</li></ol><h2>3. Janu Sirsasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Janu%20Sirsasana_1728816352129.jpg"></figure><p>Flexibility in the back, hips, and thighs can be enhanced with this posture, which is a great pose for yoga for flexibility and mobility and is appropriate for practitioners of all levels. In addition to relieving tension, it improves circulation in the lower abdomen.</p><ol><li>Get into the position by sitting on the floor or on a yoga mat.</li><li>Put your left foot on the inside of your thigh while you extend your right leg.</li><li>As you exhale, bring your arms up to your sides.</li><li>Fold forward towards your extended leg as you exhale and bend at the hips.</li><li>Get down on all fours or grab onto an extended leg or foot.</li><li>Keep for one to two minutes.</li><li>Do the other side with the other set of legs.</li></ol><h2>4. Adho Mukha Svanasana </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Adho%20Mukha%20Svanasana%20_1728816419861.jpg"></figure><p>Benefits the following areas: the back, the legs, the shoulders, and the feet (say goodbye to, plantar fasciitis!).</p><ol><li>Stand up straight.</li><li>Bend at the waist and lift your hips into the air to create an inverted "V" shape; then, straighten your legs and put your weight back on your feet.</li><li>Inhale to get yourself into this posture, and as you maintain it, breathe smoothly in and out.</li></ol><h2>5. Chakravakasana </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Chakravakasana%20_1728816493696.jpg"></figure><p>This posture is great for increasing flexibility and range of motion in your back, shoulders, neck, and core because of how fluid it is.</p><ol><li>Begin on all fours with your wrists under your shoulders and knees under your hips to get the desired position.</li><li>Breathe deeply as you let your belly drop towards the floor, making sure your weight is evenly distributed. Keeping your belly button down, lift your chin and chest.</li><li>While bringing your chin to your chest and rounding your spine towards the ceiling, exhale and push into your hands.</li><li>Hold this position for one minute.</li></ol><h2>6. Bhujangasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Bhujangasana_1728816559463.jpg"></figure><p>Relieves strain on the lower back, hip flexors, shoulders, and chest.</p><ol><li>To begin, lie on your stomach with your legs straight behind you, your arms bent and palms facing down on the floor near your ribs. Raise your head a few inches off the mat and keep your eyes just in front of your nose to maintain a neutral spine.</li><li>When your lower back starts to ache, stop pushing through your palms and elevate your upper body higher.</li><li>Your heart should be lifted off the mat as you inhale into the stretch; maintain this breathing pattern throughout the pose; and exhale as you lower yourself back down.</li></ol><h2>7. Utkatasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Utkatasana_1728816623972.jpg"></figure><p>Advantageous for: Lower body, upper body, and glutes.</p><ol><li>Get to your feet and stand with your arms at your sides.</li><li>Get into a squat position by bringing your butt back and down. Then, lift your arms above, bringing your biceps close to your ears.</li><li>Instructions for breathing: Sit up straight, lift your arms, and breathe in while you hold.</li></ol><h2>8. Dhanurasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Dhanurasana_1728816689296.jpg"></figure><p>Many of the muscles utilised when sitting can be stretched in this intermediate-level position. Your abdominal, back, chest, gluteal, and leg muscles, among others, can become more pliable with its guidance. If your shoulders, back, or neck hurt, you should probably skip this position.</p><ol><li>Lie on your stomach and bring your arms to your sides to achieve this position.</li><li>Grab the outer part of your ankles with your hands as you bend your knees.</li><li>If you are able to do so, raise your chest and shoulders off the floor; nevertheless, do not strain yourself more than is comfortable.</li><li>While you take deep breaths, keep your gaze ahead.</li><li>Give it 30 seconds if you can, and then let go.</li><li>Repetition 1–2 times.</li></ol><h2>9. Urdhva Mukha Svanasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Urdhva%20Mukha%20Svanasana_1728816753621.jpg"></figure><p>Beneficial for: the upper body, lower body, back, and ankles</p><ol><li>Prop your body into a neutral spine position by laying on your stomach, legs straight behind you, arms bent and palms down on the floor by your ribs, shoulders, and head. Keep your eyes just forward of your nose to maintain this position.</li><li>Raise the body so the arms are straight, gaze forward with a straight face, lower the shoulders so they are away from the ears, and elevate the thighs and shins off the mat.</li></ol><p><strong>Breathing: </strong>Take a deep breath in to get yourself into this posture, and maintain a normal breathing pattern while holding it.</p><p>AlsoRead1</p><h2>10. Utthita Parsvakonasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Utthita%20Parsvakonasana_1728816851007.jpg"></figure><p>Try this pose if you are looking to try yoga for strength and flexibility and your ankles, hips, back, shoulders, and legs can all benefit from this exercise!</p><ol><li>To begin, stand with your right leg extended, your knee bent at a 90-degree angle, and your heel crossing the inside arch of your left foot.</li><li>This is the Warrior II posture.</li><li>Bring your right hand down so its fingers touch the floor inside your right foot, tilt your body forward over your right leg, and bring your left arm forward so its biceps are by your ear.</li><li>Turn the corner and repeat the process again.</li></ol><p>Breathing: Take a deep breath out to get yourself into this posture. As you hold it, breathe smoothly in and out.</p><p>One possible adaptation is to rest your front forearm on top of your front bent leg or to put your hand on a block beside your front foot, in case you have trouble balancing or can't rest your hand on the floor.</p>

If you are looking to end 2024 as your fittest self, you have got to try these top 10 yoga stretches for flexibility! 


Top 10 Yoga Poses To Improve Flexibility In 2024 | Zee Zest

Try These 10 Yoga Poses To Improve Flexibility Today

Yoga

Healthy Living

6 Meditation Room Ideas To Create A Peaceful Space At Home

6 Places In India Perfect For Meditation And A Spiritual Getaway

<p>Consistently retraining your mind to concentrate and divert its attention is what we call meditation. As more and more people learn about the numerous health advantages of meditation, its popularity is on the rise. People are now just finding out the multiple advantages of meditation. Using it can help you become more attuned to your immediate environment. Many see it as a method to calm down and focus better.</p><p>Mood and perspective improvements, self-control, better sleep habits, and pain tolerance are just a few of the other positive behaviours and emotions that people have reported gaining from the practice.</p><h2>Heightened awareness of oneself</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Heightened%20Awareness%20of%20Oneself_1728265828327.jpg"></figure><p>To become your greatest self, you may need to get a deeper knowledge of who you are, and some types of meditation can assist with that. As an example, the goal of self-inquiry meditation is to help you learn more about who you are and how you connect to the world.<br>Different types instruct you to identify negative or detrimental ideas. The premise is that you can make positive changes to your thinking patterns by becoming more self-aware.</p><h2>The importance of meditation for brain health as we age</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Importance%20of%20Meditation%20for%20Brain%20Health%20as%20We%20Age_1728265904135.jpg"></figure><p>The brains of people who were long-time practitioners of meditation were found to be better maintained than those of non-meditators as they aged, according to research out of UCLA. While there was considerable volume loss among senior meditators compared to younger meditators, it was less severe than among non-meditators. Participants who had been meditating for an average of 20 years had more grey matter volume across the brain. They found that meditation has an effect on different parts of the brain, making sure that meditation acts as a protective mechanism for brain health!</p><h2>Enhances focus and concentration</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Enhances%20focus%20and%20concentration_1728265979182.jpg"></figure><p>Meditation with focused concentration is like lifting weights for the mind. Strengthening and prolonging your attention span is one of its benefits.<br>For instance, in comparison to a control group, those who listened to a meditation CD while working on a task had greater focus and precision, according to one research study individuals who meditated on a regular basis outperformed non-meditators on a visual task and exhibited longer attention spans. You can see visible benefits if you only meditate for a few minutes every day!</p><p>AlsoRead0</p><h2>Lessening anxiety—including social anxiety—through meditation</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Lessening%20anxiety%E2%80%94including%20social%20anxiety%E2%80%94through%20meditation_1728266050788.jpg"></figure><p>Practising mindfulness allows you to be present with challenging emotions without judgement, suppression, or validation. Worries, annoyances, unpleasant memories, and other tough thoughts and feelings tend to go away when you give yourself permission to experience and recognise them. By doing so, you are able to investigate your anxieties and stress in a risk-free environment. You can learn more about what's bothering you if you just roll with the punches instead of trying to resist or ignore what's occurring. You may also use it to put some distance between yourself and your problems so that they don't control you. Freedom and a feeling of spaciousness come easily when you start to grasp the root reasons of your anxiety.</p><h2>Makes sleeping easier</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Makes%20sleeping%20easier_1728266120882.jpg"></figure><p>Research has found that when compared to a control group that did not take any medication for insomnia, participants in mindfulness-based meditation programs reported better sleep quality and a longer duration of time to fall asleep. Learning to meditate effectively may help you rein in or refocus the racing, irrelevant thoughts that keep you up at night. In addition to that, it can assist in calming your body and mind, which in turn increases the likelihood that you will go to sleep.</p><p>AlsoRead1</p><h2>Reduces the risk of hypertension</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Reduces%20the%20risk%20of%20hypertension_1728266230937.jpg"></figure><p>Experience better health with meditation as it alleviates stress on the heart. Your heart becomes less efficient as a pumping mechanism due to the cumulative effects of elevated blood pressure. The narrowing of blood vessels, also known as atherosclerosis, which can cause cardiovascular events including heart attacks and strokes, is another risk factor for hypertension. This is where meditation comes in handy, as it can help regulate blood pressure by reducing tension in the blood vessels, the "fight-or-flight" reaction, which makes us more alert when we're stressed, and the nerve impulses that govern the heart's function.</p>

Want to know how to disconnect from all the distractions and the noise from your daily life? Here’s how meditation can save your brain! 


How Meditation Benefits Brain Health And Mental Clarity | Zee Zest

Learn All About The Advantages Of Meditation: An Elixir For Your Brain

Meditation

Mental Health  

7 Simple Home Gym Interior Design Ideas For Creating A Space To Workout 

<p>Your core is engaged in several daily tasks, such as pulling a shopping cart and putting on shoes. It affects your steadiness, posture, and balance as well. Your core consists of more than simply your abdominal muscles, despite common assumptions to the contrary. It also includes the muscles surrounding your pelvis and running the length of your back. Core strengthening exercises not only help your core muscles, but it is a great functional hack for your daily chores! Practising these exercises can help support your body against daily wear and tear.</p><p>A mat or carpeted floor can be used for core strength workouts. While performing each core-strength exercise, make sure to breathe deeply and freely. Concentrate on tensing the transversus abdominis, the deepest abdominal muscle that contracts with coughing.</p><p>Complete 12–15 reps of each exercise in a single set. See a doctor before doing these core-strength exercises if you suffer from osteoporosis, back pain, or other medical conditions.</p><p>Try these exercises today to get the ab definition you have always wanted!</p><h2>Bridges</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Bridges_1728131101004.jpg"></figure><p>This is one of the greatest core muscle exercises as it not only helps with your core but builds whole body stability.</p><ol><li>As you elevate your hips in this position, your glutes contract, strengthening your core and sculpting your buttocks and thighs at the same time.</li><li>Roll over onto your back. Get down on all fours and stand with your feet hip-width apart. Curl your hands into a relaxed position at your sides.</li><li>Flex your abs and thighs.</li><li>Straighten your legs so that your knees touch your shoulders.</li><li>Continue holding for a duration of 10 to 30 seconds.</li><li>Repeat the process three to five times.</li></ol><h2>Crunches</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Crunches_1728131178929.jpg"></figure><p>An old-school but one of the most effective core-strengthening exercises is the crunch. Your abs get a workout just by elevating your upper body.</p><p>Perform crunches cautiously if you experience sporadic low back discomfort; begin with a small number of repetitions and advance slowly.</p><ol><li>Roll over onto your back. Get down on all fours and stand with your feet hip-width apart. Align your cranium and spinal cord. Put your hands crossed across your chest.</li><li>Keep your abs tight and your shoulders and neck relaxed. Lift your upper back and tuck your chin in while you maintain your lower back, pelvis, and feet firmly planted on the floor. Hold on a second.</li><li>Return to the beginning posture by lowering your upper back slowly.</li><li>Perform 8 to 12 repetitions in a single set.</li></ol><p>AlsoRead0</p><h2>Abdominal press with a single-leg</h2><p>Another well-liked and effective core strengthening exercise is the single-leg press. Doing this task requires:</p><ol><li>Bend at the knees while lying on your back (top illustration). Never arch your back or cradle your lower back on the floor. Stay away from hip tilts. Make sure your abs are taut.</li><li>To achieve a right angle bend in your hip and knee, lift your right leg off the ground. The bottom illustration shows you placing your right hand on top of your right knee.</li><li>Use your abs to pull your knee in towards your hand as you press your palm down on your knee. Maintain a straight arm. Breathe deeply for three counts.</li><li>Put your left hand and knee back where they were at the beginning and do it again.</li></ol><p>AlsoRead1</p><h2>Bird dog</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Bird%20Dog_1728131253131.jpg"></figure><p>Known as one of the most effective core strengthening exercises  referred to as the quadruped or the bird dog:</p><ol><li>Come on all fours.</li><li>Align your neck and head with your back, and place your hands just below your shoulders.</li><li>Make sure your abs are taut.</li><li>Extend your right arm upwards, away from the floor. Breathe deeply for three counts. Do the same thing with your left arm after lowering your right one.</li><li>Grasp the floor with your right leg. Stand firm by contracting your trunk muscles. Breathe deeply for three counts. Bring your right leg down and then switch legs.</li><li>Raising your right leg and left arm simultaneously will increase the difficulty. Do the same thing with your left leg and right arm.</li></ol>

Here are all the core-strengthening exercises you need for the defined abs you have always wanted! 


Ab-tastic Workouts For Your Core | Zee Zest

Core Strengthening Exercises For A Stronger Midsection

<p>Adulthood comes with its fair share of back pain! Muscle strain, inappropriate lifting form, sitting for long periods, bad posture, and overuse are among the leading causes of low back discomfort. Building strength in your abdominal and lower back muscles can help alleviate lower back discomfort.</p><p>To alleviate low back discomfort, strengthen your spine, and avoid injuries, it is crucial to work on strengthening the outside (global) muscles as well as the smaller, deeper (local) muscles. These muscles collaborate to stabilise your pelvis and spine, and you can easily exercise them when doing core workouts at the gym!</p><p>So, do not wait for 2025 to make a resolution to get rid of your back pain—instead, try out these exercises and incorporate them when you are doing core workouts at the gym!</p><h2>1. Squats</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Squats_1728129239059.jpg"></figure><p>If you are looking for core workouts at the gym for beginners, try starting with squats! You can strengthen your gluteals, hamstrings, back, and other muscles with this full-body workout.</p><ol><li>Stand with your feet hip-width apart at the beginning of the exercise.</li><li>Stay upright and tighten your abdominal muscles.</li><li>In this sitting-like position, your knees should be bent to a nearly 90-degree angle, and your abs should remain taut.</li><li>While getting up, begin with your legs and then clench your butt to activate your glutes.</li><li>Get 10 to 15 reps in.</li></ol><h2>2.  Leg lifts</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Leg%20Lifts_1728129295105.jpg"></figure><p>If you are looking for advanced core exercises, this is the one to try! <br>In this position, you should lie on your back, legs stretched out and arms resting at your sides.</p><ol><li>Lower your legs slowly till they meet the floor, and then lift them up again just before they contact the floor.</li><li>Keep your buttocks firmly planted on the floor.</li><li>Perform 10 to 16 reps in 1 to 3 sets.</li></ol><p><strong>A word of advice:</strong> if you feel your lower back lifting off the floor, pause and return your legs to their starting position. To provide additional support, you can form a triangle with your hands and place them behind your sitting bones. These bones are located at the junction of the lower back and the glutes.</p><p>For a change of pace, try a single-leg drop (bringing one leg down, then raising it, and then switching legs) or a half-drop (bringing both legs up to a 45-degree angle).</p><p>AlsoRead0</p><h2>3. Planks</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Planks_1728129430308.jpg"></figure><p>You can build strength in your glutes and deep core with this exercise that you should include for core workouts at the gym!</p><ol><li>The correct way to perform it is to lie on your stomach and press your forearms into the mat.</li><li>Keep your abs tight and raise yourself up until your forearms and toes support your weight.</li><li>Always maintain a neutral spinal posture, meaning your back isn't drooping or your butt isn't lifted.</li><li>After 20 to 30 seconds, bring yourself down to the floor while holding the plank place.</li><li>Two to five sets of this workout should be your goal.</li></ol><h2>4. Hip raise</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Hip%20Raise_1728129491619.jpg"></figure><p>Focus on engaging and using your lower abdominal muscles, not your momentum, for this action. Exhale with every rise, and keep your hips in as you lower yourself to the floor.</p><ol><li>Position yourself on your back, arms stretched side by side.</li><li>Stand up straight with your legs extended.</li><li>To lift your hips off the floor, press your feet towards the ceiling.</li><li>Return your hips to the ground and do it again.</li><li>Perform 10–15 reps in 1–3 sets.</li></ol><p>AlsoRead1</p><h2>5.  Dead bug</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD__Dead%20Bug_1728129551832.jpg"></figure><p>In addition to strengthening the core, this move also stabilises the hips and trunk.</p><ol><li>Start by laying on your back and reaching up towards the ceiling with both arms.</li><li>Breathe out to lower your rib cage; then, with your back flat on the floor, rotate your pelvis upward and tighten your core muscles to form a beginning posture that you'll need to maintain for the rest of the exercise.</li><li>To begin, stand with your left leg extended, knees and hips straight, and bring the leg down to a slight angle from the floor (be careful not to arch your lower back), while simultaneously bringing your right arm back up to a slight angle from the floor.</li><li>Return your right arm and left leg to the beginning position while maintaining a strong core and gluteal muscles.</li><li>Then switch to your left arm and right leg and repeat.</li><li>Do 20 sets of alternating sides.</li></ol>

End the year with a strong core! 4 exercises you need to try if you are looking to get fitter this year.

Get Stronger With these 4 Must-Try Exercises | Zee Zest

Core Workouts At The Gym: Targeting The Abs And Lower Back

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<p>Many natural remedies, such as drinking water, sleeping, using a cold compress, and others, may help alleviate headache symptoms at home. In many people's lives, headaches are an everyday reality. They have the potential to interfere with your regular routine and may range from mildly annoying to completely intolerable. The most frequent kind of headache is a tension headache, however, there are others. Migraines are moderate to severe headaches, whereas cluster headaches are painful and occur in clusters.</p><p>Many pharmaceutical options exist for the relief of headache symptoms, but there are also some excellent natural remedies.</p><p>Here are five effective headache relief treatments that have been shown to effectively alleviate headaches.</p><h2>Stress headache relief- Keep a headache diary</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Stress%20Headache%20Relief%20Keep%20a%20Headache%20Diary_1728264167286.jpg"></figure><p>You can lessen the frequency and severity of headaches by avoiding the things that bring them on. Some people find that keeping a stress headache journal helps. Jot down the following whenever you feel a headache coming on:</p><ol><li>At this particular time of day the pain began</li><li>Your food and drink consumption for the last day</li><li>Amount of sleep you got</li><li>Your exact actions and location just before the onset of discomfort</li><li>How long did the headache persist, and what caused it to subside?</li></ol><p>If you and your doctor review your headache log, you may be able to pinpoint a trend or triggers. You and your doctor may use this information to develop a treatment strategy. Finding out what sets you off might help you stay away from certain situations.</p><p>Possible improvements that bring long-term headache relief:</p><ol><li>Try switching up your sleeping position or using a new pillow.</li><li>While reading, working, or engaging in any other activity, be sure to maintain excellent posture.</li><li>Every time you type, use a computer, or perform any other task that requires you to be near the screen, take a few moments to stretch your back, neck, and shoulders.</li><li>Exercise more vigorously. Getting your heart rate up like this is an effective workout.</li></ol><h2>Apply a cold compress</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Apply%20a%20cold%20compress_1728264253254.jpg"></figure><p>One instant migraine relief that many people carry about is a cold compress. Applying a cold compress, such as an ice pack, to the head or neck may help narrow blood vessels and lessen swelling. This may provide momentary relief from headache discomfort. Applying cold treatment has been shown in studies to alleviate the symptoms of migraines, which include more intense headaches.</p><h2>Massaging pressure points</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Massaging%20pressure%20points_1728264335467.jpg"></figure><p>Massaging certain pressure points may help provide instant headache relief in the head and reduce headaches. When stressed, many people do this instinctively, such as rubbing the back of the neck or pinching the top of the nose. There may be some truth to these instincts. Many people find that massaging the temples, jaw, or neck may help relieve tension and reduce tension headaches caused by being too stressed. Some other areas to try massaging include the area between the eyebrows and the two spots at the base of the eyebrows on either side of the bridge of the nose. These spots may hold tension from the eyes or head, and massaging them could help relieve this tension. Massaging the neck near the base of the skull may also help release tension.</p><p>AlsoRead0</p><h2>Have some herbal tea</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Have%20some%20herbal%20tea_1728264416228.jpg"></figure><p>Drinking herbal tea may help you get more water in your diet and get the advantages of other natural ingredients. For example, for headache relief try ginger tea. Ginger has been shown to help lessen nausea and vomiting associated with migraines. For symptoms, a simple tea made with ginger powder and warm water might be helpful. Herbs like lavender, chamomile, and peppermint are all possible relaxing teas.</p><h2>Take off all of your external pressure</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Take%20off%20all%20of%20your%20external%20pressure_1728264485348.jpg"></figure><p>A headache may have a physiological cause in some situations. Examine anything that could be placing excessive pressure on the head. This might be an overly tight ponytail or bun, or an excessively large cap or headband.</p><p>AlsoRead1</p><h2>Dim the lights</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Dim%20the%20lights_1728264560457.jpg"></figure><p>Some headache sufferers develop light sensitivity. The strong light from smartphones or bright workplace lights might exacerbate symptoms. Resting in a dimly light or dark environment might be beneficial while recuperating from a headache.</p>

Tired of headaches that keep you down for most of your day? Try these tried and tested headache relief techniques to say goodbye to those aches and pains.