3 Moves For 10 Minutes That Can Help You Shape Lower Body

3 Moves For 10 Minutes That Can Help You Shape Lower Body

When you have to kick your lower body into shape rapidly and effectively, however don’t approach or time to get to the rec center, utilize this basic and quick 10-minute exercise to do anyplace, even at home.

Simply rehash the accompanying succession multiple times altogether:

3 Moves For 10 Minutes That Can Help You Shape Lower Body

#1. Contacting Lunges

Spotlights on your butt and leg regions.

– Natural standing position, legs separated, keep hands at hips, and curve knees somewhat, similar to a squat.

– Step one leg far back, while you twist every knee, with the back knee simply over the ground.

– in the meantime as you go into thrust, contact fingers outside of front toes.

– Push yourself up into unique position and substitute sides.

– 10-16 reiterations for every side.

#2. Deadlifts

Will solidify your butt and legs.

– Natural position, legs somewhat isolated, with free weights in two hands.

– Backstays straight while you drop down, collapsing at hips, hand weights close to the body, get as near ground with free weights as could be expected under the circumstances.

– Stand back up equitably.

– 10-16 redundancies.

#3. Slide Into Side Lunges

Structures tight butt and legs.

– Bare feet or socks on the floor to most likely slide, legs somewhat separated, arms straight out to hold firm set up.

– Bend one knee like hunching down, while other leg slides out directly to side, slide the extent that you can.

– Bring leg once more from the slide and fix another knee.

– 10-16 redundancies for every side.

Before you know it, this exercise routine will be finished and your lower body will be one bit nearer to where you’d like it to be.

Retired Chinese Dentist Secret Formula This Mouthwash Removes Plaque From Teeth In 2 Minutes

Retired Chinese Dentist Secret Formula This Mouthwash Removes Plaque From Teeth In 2 Minutes

You won’t concentrate on the truth that oral health truly determines your total health. One of many very important components of the process for oral hygiene consists of utilizing mouthwash.

It reduces the presence of plaque, whereas reaching and combating micro organism that escaped dental cleansing on the identical time.

You will need:

-1 tablespoon baking soda
-½ teaspoon of salt
-½ cup hydrogen peroxide (hydrogen peroxide)
-1 cup cold water
-½ cup warm water

–Toothbrush
–Toothpicks

Instructions:

You should combine the salt and baking soda, and then wet the toothbrush in some warm water. Spread the mixture above it, and rub the teeth. Then, spit it. Repeat this for two minutes.

Next, mix the hydrogen peroxide with the warm water, and use this solution to rinse the mouth for a minute. Expel it from the mouthwash.

In the end, use a toothpick to remove the tartar from between the teeth. Rinse with cold water.

Repeat this twice a week. And also we recommend you to do oil pulling every day.

Additional tips:

-Remember that you should never swallow mouthwash, as it might contain harmful ingredients.
-For optimal oral health, make sure you brush the teeth at least three times daily with good quality toothpaste.
-Spicy food stimulates the work of salivary glands, and saliva naturally sanitizes the oral cavity.

Best Exercises for Flat Abs

Best Exercises for Flat Abs

It’s time for another reader Q+A, and this month it’s my take on a question I get a lot: “What are the best exercises for flat abs?”

Let me start this one by saying that there haven’t been many Fitness Friday workouts here lately due to the commitment I made to myself earlier this summer. That was to spend more time fully living, being with friends and experiencing more of life away from my computer. All the while, my fitness goals have been focused around getting stronger while also moving my body in ways that it wants to be moved. That doesn’t mean the challenging workouts aren’t happening – they absolutely are! What it means is more intuitive decisions as to what my fitness regimen looks like on a daily basis.

Once upon a time, I’d force myself to train hard regardless of how sore I was from the day before, how much sleep I’d had, or what level of stress I was feeling at work. All of this has been a really interesting learning process, and what I’ve experienced first-hand has shattered what I previously believed about what it took to “get abs”.

You’ve probably heard the statement made that abs are made in the kitchen, and I’ll comment on that at the end of this post. (Spoiler alert: they are.) But because the questions I get about abs are always related to what can be done in the gym, let’s chat about that first.

What muscles are we really talking about?

First things first: We all have abs. They’re the muscles that support our torso, allow us to move and hold our organs where they’re supposed to be. To get all biology teacher on you for a sec, the abdominal muscles are:

  • The rectus abdominis – also known as the six pack (or 8-pack, depending on what your genetics allow you to reveal!) This is located in front of the pelvis between your ribs and pubic bone. The rectus abdominis allows the body to move in this area.
  • The transversus abdominis – the one deep down. You can’t see it, but this stabilizes the torso and helps to maintain pressure in the abdominals. Without strength here (which many people lack), the lower part of your midsection can look distended.
  • The external obliques – the ones down the sides, which help our trunk rotate left and right. Depending on where you get your fitness tips from, you might have read about workouts that leverage these muscles to “get rid of love handles”. (I’m not saying those workouts are effective, by the way – more on that in a sec!)
  • The internal obliques – You can’t see these either, but you’ll find them just inside your hip bones, running in the opposite direction to the external obliques. They allow for powerful trunk twisting motions and work in tandem with the external obliques.

You might also see the serratus and intercostal muscles included as part of the abdominals, and when talking about the core, that opens things up to many more – the pelvic floor, muscles around the spine, diaphragm, glutes, latissiumus dorsi and trapezius.

While ‘flat abs’ are often the envy of many women (myself included at one point!) I think what’s really being sought after is a strong core. Yes, defined rectus ab domains might look great when you’re on a beach vacation in a bikini, but in my opinion and personal experience, it’s pretty hard to achieve without strength in the other areas mentioned above.

What are the best exercises for flat abs?

Plenty of exercises you’ll find in training plans that are ab-specific target the rectus abdominis and external obliques. Those are the areas we typically store fat around, and are therefore the ones we hope to spot reduce. But if you’re about effectiveness and efficiency, and want to actually see results from your workouts, the approach I prefer to take (and what’s worked for me) is to do the exercises that engage as many muscles as possible.

You’ve probably done your fair share of sit-ups, v-ups, bicycle twists and other variations of a crunch, and my guess is that you wouldn’t be this far down the post if those were working. So what I’d propose is ditching those moves for compound ones. This just means exercises that engage more than 1 muscle group, but also means more energy (aka calories) burned. Yes, cardio burns calories. But the compound exercises I’m about to list are strength-based, and therefore give you all the added benefits of strength building, improved bone density, injury prevention, flexibility (if done with proper form and range), etc.

I’ve seen the best results from these:

1. Squats

No, these are not just for your legs and glutes. Squats are a full-body exercise and the heavier you go (with good form), the more you’ll be forced to engage your entire core to stay upright and stable. In fact, I’ll go out on a limb and say this is my #1 top exercise for core strength and lower body strength. If you want to make a difference in your physical fitness, be prepared to make squats your best friend!

I can’t emphasize how important good form is here, and if there’s one thing I’d suggest working on with a trainer or pro to perfect, it’d be your squat. Even after a solid year of being committed to improving my technique, there are still things I’m working on in order to be able to lift more weight. And if you’re totally new to this, don’t worry – bodyweight squats (as in, no weight added) are still super effective.

Variations: Back squat (barbell behind neck on shoulders), front squat (barbell under chin), overhead squat (arms holding a barbell above head), sumo squat (super wide stance), squat holds/pulses (changing tempo during different parts of the motion). You can also do any of these with dumbbells or kettlebells held either at your sides or at shoulders. Others: curtsy squat, goblet squats, plyo squats, jumping squats, pistol squats, single-leg squats allllll the squats!

2. Split squats

Ok, I realize this is another squat variation but I’m giving it it’s own space because this is one of the exercises I’ve done to make my back squat better. A split squat could be what you might otherwise call a static lunge with one foot forward and the other behind, lowering into a lunge and pushing up evenly through your feet to where you started, keeping your feet on the floor. Toss a heavy barbell on your back and your core becomes forced to engage or else you’d topple over.

Variations: Bulgarian split squats take it a step further by elevating the back foot on a box or bench. Aiming to keep weight distributed evenly and not be tempted to load it all into the front of your forward foot, your core works even harder to keep you upright.

I (and most people, I bet) have a strength imbalance between left and right sides. The Bulgarian split squat is an example of a unilateral exercise that emphasizes one side of the body at a time, and this is exactly why I’ve been using them to work on my strength imbalance. As a result, the position of my hips under heavier loads stays even in my regular back squat. (For comparison, a back squat is a bi-lateral move because both sides are working, evenly, in an ideal world.) Tying it back to the core and this being an effective exercise for abs, the instability created by having one foot elevated, as well as the added element of weight means that the core has to be fully switched on for balance.

Another variation of the split squat is elevating the front foot – in other words, the opposite setup to a Bulgarian split squat. This places more emphasis on the quads but also changes the feeling in your front knee. Personally, I don’t love this kind but to each their own.

3. Walking lunges

To fire up the core, I do these with a 45lb plate or heavier (depending on how hard I’ve worked already) held over my head with both hands. The muscles around the spine work to keep you upright, obliques keep you from toppling to the sides and all the other muscles in the core switch on to keep you stable. as your lower body moves.

Variations: Try holding dumbells or kettlebells, either at your sides or holding one overhead and one at your side. This uneven load creates more instability and more work for the core to do. The farmer’s carry (simply walking without lunging from one end of a room to another) holding weights as heavy as you can in your hands not only requires the core to fire, but also improves grip strength – something I’ve certainly lacked in the past.

4. Chin-ups

I’ve struggled with these forever. Only this year did I discover that I was trying to lift my entire bodyweight with my arms, rather than engaging my lats and core to help do the work. Chin-ups (and pull-ups) recruit everything in the upper body, and if I only have time for 2 moves in a single gym session, I pick squats and chin-ups. BAM. Total body worked.

If chin-ups are new to you, or if you’re wondering why I’m suggesting this as an exercise for core strength, try simply hanging from a bar. Pretend someone’s about to punch you in the stomach. You wouldn’t just hang there with all muscles unengaged, nor would you suck your stomach in as if trying to squeeze into a tight pair of skinny jeans. Instead, the core muscles should brace and you might move your hips back slightly in the process. The pressure inside your abdominals builds to protect those internal organs. Try to hang out here for as long as you can before you can’t grip any longer in that braced position. Remember that braced feeling when you go to do a chin-up, and it’ll help take the focus out of your arms.

Easier variations: Assisted pull/chin-up machine, leaning under a barbell and pulling your chest towards it (the steeper the angle at your feet and the closer you are to standing, the easier it’ll feel). The type that worked best for me is banded chin-ups – an elastic band looped around the bar and one foot or bent knee. Experiment with different band thicknesses until you only need a small amount of your weight supported.

Harder variations: Add weight between your knees, or switch to a pull-up with your grip over the bar instead of under.

5. Push-ups

Nope, this is not just an upper body exercise for jacked arms! Push-ups require full body strength to keep your body in a properly engaged plank position, so doing them properly means having a braced core and not letting your stomach drop down to the floor. Doing so would create a dip in your lower back, putting more of the work into your arms and making the motion of pushing back up way harder than it needs to be.

Easier variations: Knees on the ground and hands on the floor, or hands on a bar positioned somewhere above your feet. The higher up your hands are positioned from your feet, the easier it’ll be.

Harder variations: Hands on the ground and feet on a step or stability ball, or suspended in a TRX – the steeper the angle at your hands, the harder they’ll be. Single arm, explosive, weighted (weight on your back), narrow hand position (which recruits more of the triceps).

6. Any exercise where you forcefully pull/push weight over your head

That means barbell or dumbbell clean and press, snatches, kettlebell swings, dumbbell/barbell squat thrusters – all of which involve:

  1. explosive strength
  2. core stabilization
  3. multiple muscle groups in the upper body, lower body, and core.

Exercise isn’t everything: a word on sleep + nutrition

This would be a very incomplete post about as if I didn’t speak to the importance of nutrition and sleep, and this is already a long one so I’ll save my thoughts on nutrition for a separate post. In a nutshell, I think these are FAR more important for someone looking to achieve fat loss than any of the exercises above. (That said, if your goal is to also build strength, you can’t avoid strength training.)

As has been discussed here many times before, gut health is hugely important and impacts so many parts of our health, whether we realize it or not. Seventy percent of our immune cells are in the gut, and bombarding them with sugar, processed ingredients, chemicals, and other inflammatory foods doesn’t make those cells very happy.

Furthermore, when we’re stressed, digestion is often the first place we start to notice it. (Think bloating, cramping, constipation, etc.) I didn’t think I had the genes to develop visible abdominal muscles until I made the effort to reduce the stress of all kinds in my lifeless chronic cardio, more healthy fats to aid in digestion, more yoga, sleep and relaxation time.

Without proper nutrition and all-around stress reduction, the body runs with high levels of cortisol. It’s a stress hormone that we produce naturally, but in high amounts, it’s counter-productive to any sort of weight loss goals you might have. So before you go and try to kill it in your next gym session, consider that lowering cortisol by reducing stress in your life – including dietary 

Here Are 5 Major Mistakes In Shower To Avoid!!!

Here Are 5 Major Mistakes In Shower To Avoid!!!

There are so many things that we do daily in the wrong way. You will be surprised to learn that something as simple as showering may be that one thing that you do wrong. Do not worry, you are not the only one, we are more than sure that many people make the very same mistakes.

It is only natural to want to be clean and shower daily, some people do it twice or even more. But there are 5 things you need to be aware of andy avoid at all costs. Luckily, we know all of them and what is more, we are more than willing to share them with you.

1. TEMPERATURE

  • Of course, we all have our temperature preferences, some like it hotter and some cooler.
  • But there is a perfect temperature you should stick to. It is 95 degrees Fahrenheit.
  • If you prefer your water hotter, you should reconsider that, since when the water is too hot, it has a bad influence on your skin, making it too dry and oil-free, which makes you more prone to various bacteria.

2. DURATION

  • If you like long showers, the effect they have on your skin is pretty much the same as when you make your shower too hot. 10 minutes is more than enough, keep that in mind.

3. FOAM

  • Many people think that the foamier your soap or gel is, the better.
  • The truth is quite the contrary since too much foam dries your skin out.

4. SPONGE

  • No matter how much you like your old sponge, it is better you substitute it with a new one, at least every 4 weeks.
  • The thing is, old sponges are like safe houses for fungus and bacteria, and you certainly do not want to spread them over your body over and over again.

5. DRYING OUT

  • You need to do this correctly too. Keep in mind, that rough towels will leave your skin wet, and that is not good. What is more, make sure after you pat yourself dry with a towel, you apply a moisturizer to your body to keep your skin hydrated.
Here Are 3 Key Elements To Tone The Back & Arms…!

Here Are 3 Key Elements To Tone The Back & Arms…!

Many women find it difficult to get rid of flabby arms and back fat. We agree with this because these body areas are very difficult to tone up. However, everything is in your hands, and you can cope even with these difficult areas. There are three key elements to tone your arms and back, such as nutrition, exercise and rest. Let’s check them out!

We all know that we are what we eat. Unfortunately, not everyone follows this rule. Nutrition is the main key to your beautiful body. So, if you want to get rid of flabby arms and back fat, you need to eat real foods instead of packaged or processed foods. These healthy foods can help you feel more energetic and reduce mood fluctuations.

Exercise is a key element for your body goals. Nowadays, there are various types of workouts that can help you cope with flabby arms and back fat. These exercises hit all fitness levels, performing them you will tone your biceps, triceps, shoulders, and chest and back. Get moving!

What’s more, if you want to achieve good results, you should not forget about the rest. One of the main keys to your perfect body is a sufficient sleep. Sleep helps you recover from daily stress such as mental, emotional, environmental and physical. You need to sleep at least 6 to 8 hours at night.

Well, as you can see, there is nothing difficult in achieving your body goals. The combination of proper nutrition, exercise and sleep hygiene will give you excellent results. The most important thing is to follow all these three elements and not forget about one of them. Just do it, ladies!

1. BACK EXTENSION

2. TRICEP EXTENSION

3. REVERSE CHEST FLY

4. “T” EXERCISE WITH DUMBBELL

5. PULLOVER

How to Grow Your Own Tea Garden

How to Grow Your Own Tea Garden

Tea is native to climatic zone and tropical Asia, wherever the plants thrive at high altitudes with rich humidness. It’s simple to shop for tea, however it’s even a lot of satisfying to grow tea plants on your own. As the weather gets colder, the idea of curling up with a hot cup of tea sounds better and better. Wouldn’t it be cool if you could grow your own? Well, you can! True tea can be grown in your garden if you live in a warm climate, or in a container in your home if you live in a cooler area. Luckily, tea is fairly easy to grow because it thrives in a variety of climates. Plus, you can make several types of teas from the same plant, depending on how you handle the grown leaves. There’s just one catch, though: it’ll be three years before you can start harvesting leaves to make tea.

Step 1: Select your herbs.

Chamomile, lavender, and peppermint are three common tea ingredients that are straightforward to grow inside. Coriander, lemon bergamot, lemon balm, and shrub also are well-liked tea herbs which will add fascinating flavors and smells. Pretty much any culinary herb can be used in a tea, and many have medicinal qualities. Feel free to experiment by combining herbs to form your own custom tea blends.

Step 2: Choose appropriate containers

For each type of herb, you’ve chosen. Plant seeds in well-balanced soil, then water and place in a warm place until they sprout. Then move them to an area that gets at least 6 hours of sun per day, like a windowsill. Rotate plants usually and check soil oftentimes to form certain it’s got the correct wet level for every plant.

Step 3: Protect the plant from frost.

Tea plants grow best in heat locations, but they can survive the cold and droughts. It is, however, an honest plan to maneuver the plants to a hotter location throughout freezes. Move the plants to a sheltered location or greenhouse during low winter temperatures. Generally, it is a good idea to move the plant if the temperature drops below 32 ̊F/0°C.

Step 4: Wait a few years for the plant to mature.

It will take almost three years before the tea plants reach maturity. This means that you won’t be able to harvest leaves during this time. Once the plant reaches about 3 feet, it should be ready for harvest.

Step 5: When plants are mature

You can harvest for tea! Here are two ways to prepare your tea:

• Fresh: decide the herb’s leaves or flowers, then crush between your fingers to release the scent and flavor. Place 2 teaspoons of fresh herbs into a strainer or meshtea ball, then steep in 8 ounces of hot water for 3-5 minutes.

• Dried: Dry the herbs, and store in airtight containers. Steep about one teaspoon of herbs per eight ounces of water for 3-5 minutes.

Step 6: Make your tea

Put several leaves inside of a tea bag or tea infuser. Place the bag into boiling water. Allow the tea to steep for at least 3 minutes and remove the bag. To sweeten, add sugar, honey, or artificial sweetener. Then, enjoy your tea. You can additionally infuse your tea with herbs, such as lavender, for a floral taste. Use a very small amount in comparison to the number of tea leaves you use for tea unless you want a very strong herbal taste.

Conclusion

Whether you choose buds or leaves, dry your harvest in an oven set to a low temperature (230 degrees or less). If using herbs, research which part of the plant is used for making tea, such as the leaves of the mint plant, the buds and flowers of chamomile or the outer stalks of lemongrass. Freshly picked herbs can be brewed right away. You can also dry herbs to keep your cupboard stocked.

Aloe Vera Plant Care – The Ultimate Guide for a way To Grow aloe vera

Aloe Vera Plant Care – The Ultimate Guide for a way To Grow aloe vera

Introduction

Aloe vera is a very talked-about plant that’s best renowned for the healing qualities of the gel. You can harvest aloe vera gel from your plant to use it on minor burns and cuts, and even to make your own soaps, lotions, and other skin care products if you want

.

Step 1: Watering

Aloe vera plants like to be watered more during the summer than the winter months, but will not tolerate being consistently overwatered at any time during the year. The most common mistake folks create once it involves aloe plant care is overwatering. Overwatering will cause root rot, and eventually cause the stem of the plant to rot, eventually killing the whole plant from the bottom up. Never leave an aloe plant sitting in water, and the soil should never be soggy.

Step 2: Sunlight

The second most significant factor regarding aloe plant care is correct lighting. This can be particularly difficult when growing aloe inside. Aloe vera plants can grow their best once given a lot of light. If they don’t get enough light, they will grow tall and leggy over time. Aloe vera can be grown outside anywhere from full sun to partial shade. But, be very careful when you move your potted aloe vera plant to a sunny spot outside during the summer. An aloe plant that has been growing within all winter are sensitive to direct daylight.

Step 3: Potting Soil

The best soil for aloe is one that drains terribly quickly and doesn’t hold water. You could use a gritty succulent soil mix which will make it even easier to ensure you don’t overwater your aloe vera. But you can make your own succulent soil, using a mix of perlite or pumice, sand, and regular potting soil, which tends to be cheaper than buying the commercial stuff. Pots created out of terracotta or clay are the most effective pots for aloe, and will help to keep you from overwatering your plant. The clay wicks water out of the soil serving to it dry out abundant quicker, which is ideal for growing aloe vera. To keep the soil from spilling out the drainage holes, but still allow the water to drain, cover the holes with drainage netting, or an extra piece of window screen or landscaping fabric.

Step 4: Fertilizer

Aloe vera plants don’t actually need to be fertilized. Using organic plant fertilizer is recommended on your aloe vera, rather than the chemical stuff, especially if you plan to harvest and use the gel. Compost fertilizer is also a great choice. Fish emulsion and liquid kelp are also fantastic natural liquid fertilizers for feeding aloes but it is recommended to use those on outdoor plants because they are stinky.

Step 5: Pest Control

Healthy aloe vera plants rarely have issues with insect pests, but sometimes mealybugs or houseplant scale can attack a plant. For small pest infestations, simply dipping a cotton swab in rubbing alcohol and using it to remove the bugs is usually all you need to do to get rid of them. Make sure to treat them using organic pest control methods. For small pest infestations, simply dipping a cotton swab in rubbing alcohol and using it to remove the bugs is usually all you need to do to get rid of them. Organic neem oil, insecticidal soap or horticultural oil spray work very well to control larger outbreaks of houseplant pests.

Conclusion

There are several alternative edges and uses an aloe plant will offer us. This plant is a true gift from nature. You can unleash heaps of its meditative potential to an entirely new level once you plant it yourself. Gardening and doing a little bit of planting activity is not only fun but also relaxing

Here Are 14 Tips Can Help Start Weight Loss Regimen!!!

Here Are 14 Tips Can Help Start Weight Loss Regimen!!!

Do you want to lose excess weight? If your answer is yes, you are in the right place. We want to help you achieve the body of your dreams. The thing is, the weight loss process is not a simple task. You must be full of determination and motivation. And also, be ready for huge changes in your lifestyle.

You must set a goal and move towards it. Love your body and do everything to improve it. Remember that you shouldn’t postpone your goal for later. Start your weight loss process right now! What’s more, you will face obstacles and mistakes on your way. Never stop, and just move on!

TODAY, WE WOULD LIKE TO PRESENT YOU WITH A LIST OF 14 TIPS TO HELP YOU START YOUR WEIGHT LOSS REGIMEN. READ AND TAKE NOTES

  1. You should start with something you like. Start biking, or start consuming more fresh fruits and veggies.
  2. You must add some cardio to your daily routine. Just move! Never sit in the same place!
  3. You need to start eating whole fruits, grains, vegetables, and meat. Forget about packaged and processed foods!
  4. Try to eat smaller portions. If you feel hungry, you should drink a glass of water to avoid overeating.
  5. You should add new healthy habits to your daily life. Drink more water or take a walk.
  6. Try to avoid carbs in the morning. Replace them with vegetables, healthy fats, and protein.
  7. While eating, you need to slow down and enjoy your meal.
  8. You need to add leafy, green vegetables to your diet plan. These veggies are rich in fiber, minerals, and vitamins, and also low in calories.
  9. Try to drink tea and coffee without sugar. You do not need sugar in your life, because it spikes insulin levels and causes the accumulation of fat in the body.
  10. When you go to visit your friends, you should bring something healthy to dinner. It will help you to follow your healthy diet.
  11. Your workout must include strength exercises. This type of exercises will help you build muscle, accelerate metabolism, and strengthen joints.
  12. You must limit your alcohol intake. All alcoholic drinks are full of calories.
  13. You need to get a healthy sleep. Try to sleep at least 6 to 9 hours at night.
  14. You need to drink plenty of water during the day. If you do not like water, you may add a slice of lemon or cucumber to make it tastier
Just 4 Minute Workout To Relieve Lower Back Pain…!!!

Just 4 Minute Workout To Relieve Lower Back Pain…!!!

Lower back pain is not only annoying but it comes between your productivity and is a hurdle for everyday activities. It can be brought on due to a number of factors, for example lifting a heavy object at an odd angle. This undue heavy lifting can cause strain on the muscle ligaments and result in pain. This is mainly due to overstretching of the muscles beyond their usual comfort zone.

Apart from this sitting in an uncomfortable position or having an improper sitting posture at work may also contribute to lower back pain. It may also result from a sudden movement that put too much pressure on the back, for example, a fall. Other times these pains may be associated with certain body dysfunctions, or medical reasons in an individual may give rise to this.

Following are a few simple exercises anyone can do to help them relieve the pain for a short while. These are not the ultimate solution but great to bring about temporary relief. Also recommended after a long day at work. Before trying to attempt these exercises remember not to overexert yourself and in case of pain stop immediately and consult your doctor. These exercises are aimed at sciatic nerve so it involves bending and stretching of legs. Hold each position for 30 seconds.

1.While sitting on a chair put one leg parallel to the floor by placing it on the other leg. Now slowly lean forward on your legs letting your hands hang by your sides. Bend forward by supporting your weight on the bent leg and lean as forward as possible. Maintain the position for 30 seconds then slowly return to the initial position. Switch the legs and repeat the procedure.

2.Lying on your back with your legs flat and straight. Now bend one leg by the support of your hands gripping the knee of the bent leg. While one hand on knee grasp your ankle with the other hand and bend the leg as much as possible stretching the thigh as close to your body as possible. Hold this position for 30 seconds.

3.While lying down bend one leg up and rest the feet on the opposite knee. While maintaining this position start to stretch the leg towards your chest. At the maximum stretch hold the position for 30 seconds and then return to the initial position.

4.While resting on your back bend both legs upwards and cross them. The affected leg on top of another. For support clasp your hands together underneath the bent legs. Now stretch them as close as possible to your chest. Hold this position for 30 seconds and then return to initial position.

Here Are 5 Recipes To Make Hair Grow Faster…!!!

Here Are 5 Recipes To Make Hair Grow Faster…!!!

It is only natural for some women to envy others who possess gorgeous hair. The thing is, having long, healthy hair is quite a tiresome process with a bit of great genetics involved.

As a matter of fact, your hair is just dead keratin cells, yet we still want to grow it out more. To tell you the truth, it would be a lot easier if we didn’t live the way we live right now. There are many factors that influence hair growth, what is more, there are very many factors that damage our hair, as well. In most cases, we are the ones who cause damage, with all these chemical hair products, ironing, blow-drying, even stress – all of these are causes of weak and damaged hair. That is why we decided to present a list of 5 natural recipes which will help your hair grow out.

1. ONION JUICE

  • You will definitely be surprised by how effective this one is.
  • Just massage some of the onion juice into your scalp and leave it on for about 15 minutes, you will be surprised with the outcome in a couple of uses.
  • In case the smell scares you off, do not be afraid, once you rinse your hair, it will go away.

2. COCONUT MILK

  • All you need is fresh coconut milk.
  • Mix it with some lemon juice and lavender essential oil, and apply it to your hair.
  • The only downside is that it will take you at least 5 hours with a mask to carry its functions out properly.

3. APPLE CIDER VINEGAR

  • These days, it seems that there is barely anything that apple cider vinegar can’t deal with.
  • The thing is, it cleans your scalp and stimulates hair growth.
  • All you need to do is rinse your hair with some apple cider vinegar every time you wash your hair.

4. EGG MASK

  • All you need is one egg white and some olive oil to create an effective hair mask.
  • Apply it for about 20 minutes and then rinse it off.
  • Everything perfect is simple at the core

5. GREEN TEA

  • This remedy makes sure that there is nothing wasted.
  • Gather some used green tea bags and make a special green tea mask out of the leaves in the bags.
  • Apply the mask to your hair and then rinse it off with cool water.
8 Tricks to Getting Your Hair Grow FAST!

8 Tricks to Getting Your Hair Grow FAST!

Here are the steps to get you started.

1. The first step to grow a healthy long man is to get a trim. You want to get a trim every seven weeks to get rid of split ends

2. Take in at least 8 Glasses of water a day.Water is another essential ingredient you need to grow healthy long locks. The more water you drink the better the condition of your hair. Staying hydrated will help your hair stay shiny and healthy.

3. Start eating clean, this means you need to avoid junk food such as fried, sugary or fatty food. Grilled, steamed and broiled options are best.

4. Apply oil to your scalp and give yourself a scalp massage. Be sure to massage your scalp every day for ten minutes using a good herbal oil like Mira hair oil. The massage combined with the herbs in the oil will help grow hair fast.

5. Avoid tight hairstyles that stress your mane. Make sure that when you style your hair you do not pull and tug too much. Doing so will damage your hair and slow down hair growth.

6. The best way to help your tresses grow is to allow them a chance to hang or flow naturally. So style your mane in a way that is loose and as natural as possible When you style your hair, stick with loose styles such as braids or ponytails to help grow hair fast.

7. Boost your immune system. A properly functioning immune system means healthier tresses. So you may want to try Ashwaganda. Ashwaganda is Indian ginseng and it will build up your body’s immune system which in turn helps with hair growth.

8. When you wash your hair, be sure to use a shampoo with all natural ingredients. Avoid regular hair care products because the chemicals are too harsh on the scalp and it will not allow you to grow hair fast. You also do not want to over wash your hair. Two or three times a week is sufficient.

9. Mira hair oil is the best way to grow hair fast. This all natural product promotes hair growth and helps hair stay healthy and strong. It has all the necessary herbs you need to allow your tresses to grow.

This are the 9 simple steps you need to take to help grow hair fast

How Does it Work?

Eggs and aloe vera is great if you really want to grow long, healthier hair. These two ingredients are packed full of vitamins, amino acids, glaucomas and more. Eggs have two important nutrient that is vital for Hair Growth. Protein and sulfur. Since our hair is made up of proteins, it makes a lot of sense to use egg on our hair. This will strengthen hair follicle and prevent hair breakage, which is how you retain length, leading to long healthy hair.

I recommend adding Jamaican Black Castor Oil. This oil has been used for many years and has proven beneficial in growing long healthy hair fast. IT provides natural care for beautiful hair. It Combines the goodness of castor oil with a blend of vegetable and mineral oils to promote long, healthy hair. Regular application can assist in reducing split ends and minor hair loss and extreme hair growth.

The first time I used this oil I notice growth in a matter of a week. By adding the oil to the mask and also using it on my scalp and hair strands, this is what really speed up my hair growth. If you really want to grow long hair and I mean inches in weeks, castor oil will work well, no matter your hair type. It’s the best product I’ve tried thus far. It’s definitely a holy grail product.

The purpose of the ginger in this mask is that ginger contains few circulatory agents that promote blood flow to the scalp and triggers the hair follicle and encourages new growth. It strengthens the hair tresses from roots to the hair tips which aids hair growth. It has antibacterial and anti-inflammatory properties which fight dandruff, scalp acne, and other scalp problems.

The Hair Growth Recipe

Ingredients

  • Jamaican Black Castor Oil
  • Aloe Vera gel from the plant
  • 2 Eggs Whites
  • 1 tbsp Ginger juice
  • Mixing bowl

Preparation Method

  1. The amount of aloe gel used is dependent on the length of Your hair. So the longer your hair the more gel you’ll need and vice versa.
  2. Crack the eggs into the bowl and separate the yolk from the eggs whites. The eggs whites are what you need to use. This is where all the great nutrient is at.
  3. Add the aloe vera gel, castor oil and ginger juice to the boil and mix all the ingredients together.
  4. Apply the mixture on the scalp and throughout the strands of hair.
  5. Cover with a plastic cap.
  6. Leave the mixture on, up to an hour.
  7. Wash hair well, preferably non sulfate free shampoo. You really don’t want to strip your hair with harsh shampoo after this step.
  8. Repeat once a week for the quick result.
How to Prune Your Tomato Plants Like an Expert

How to Prune Your Tomato Plants Like an Expert

If you answered yes to any of these questions then “pruning indeterminate tomatoes” should be on your garden task list this year.

Plants being attacked by tomato diseases is one of the biggest struggles I hear from fellow gardeners during the summer. Pruning your tomato plants thins out the foliage to introduce more air flow and sunlight, which can help with disease issues.

As the season progresses, tomato plants often turn into an impenetrable jungle which can swallow up small children, family pets, and trusty garden tools. I haven’t seen my sister in three weeks, ever since I sent her out to pick some tomatoes for a dinner salad…

harvesting tomatoes after pruning the plants

This jungle can contain lots of tomatoes hidden within its tangle, many of which never see the sunlight and therefore won’t ripen in a timely manner. If you’ve had trouble with tomatoes that take forever to ripen to a juicy red, they might not be getting enough sunlight. Pruning will help with that.

And let’s be honest, it’s much more pleasant to harvest tomatoes from a plant that’s neat and tidy, not one that’s sprawling and climbing all over the garden.

When you think about the incredible amount of growth indeterminate tomatoes put on in just one season it’s easy to see that they’re putting a lot of energy into growing more and more leaves and suckers. They just don’t stop!

As the tomato harvesters, we’re happy for them to put on that green growth to a certain extent, but it does seem a bit excessive at some point. We’d rather them turn their attention to actual tomato production instead of showing off how big and bushy they can get.

There is some thought that pruning your tomato plants will encourage them to produce more tomatoes overall by redirecting that energy into fruit production.

The number one reason I prune my tomato plants is that it keeps the plants more compact, which allows me to plant them 18 inches apart (in double rows). I fit a lot of plants in one garden bed, which saves me space for planting vegetables I love even more than tomatoes (hard to believe, I know!).

If you’ve never had the pleasure of pruning indeterminate tomatoes, you should definitely try it this year. And if you’ve thought about it, but the whole concept confuses you, I’m here to walk you through it step by step, complete with a video I filmed in my garden.

Best Repellent Plants That Keep Aphids, Lice And Snails Away

Best Repellent Plants That Keep Aphids, Lice And Snails Away

There are several guardian plants that contain some substances, especially aromatic oils, which are the best pest repellents. Moreover, they are also able to protect certain plants around them because of the odors they release in the air.

And don’t even think about a nasty odor. On the contrary, they release a pleasant fragrance, especially lavender.

Plant care and how does the defense mechanism work?

These plants remove active substances that prevent the growth of fungi and bacteria and also drive insects away. Therefore, it’s advisable to plant these flowers among the plants that need pest protection. You can create spectacular mixed ensembles in this way.

Marigolds are among the best repellent plants you can grow in the garden or on the balcony, in pots. And I’m talking about the classic variety, with small flowers and a strong specific perfume, not the big flower hybrids. They release through roots toxic substances for soil nematodes. For this reason they are also used in the green fertilizer mixtures for soil improvement.
Specialists recommend planting them next to roses, trees, shrubs and vegetables.

Calendula is in the same plant repellents category. It has the same ability to send nematodes from the soil. As a bonus, they are decorative plants.

Lavender – I think is the best repellent plant you can grow in the garden or in pots. It drives ants and lice away from the surrounding plants.

Also, thyme has the same repellent power as lavender. It sends black aphids away and other pests that attack the leaves.

Indian cress keeps snails away and they also protect the plants around them. Indian cress has the ability to protect the trees around it. Another great super power of Indian cress is that it repels hairy plant lice.Expand Article— advertisements —

How To Get Rid Of Split Ends Without Cutting Your Hair

How To Get Rid Of Split Ends Without Cutting Your Hair

Cutting your hair regularly is the best solution to get rid of split ends and to have a healthy and shiny hair. If you avoid cutting it, your hair treads will look more and more damaged, making you look frumpy. But if, the last option for you is to cut your hair, we recommend the following natural remedies to prevent and get rid of split ends.

Treatment with coconut oil
Application mode: Heat a little coconut oil (just warm up a bit to be able to put it in your hands) and apply it to the splits ends, why not to your whole hair length. Let it act for at least one hour (or even overnight) and then wash it with your regular shampoo. You can apply this treatment once a week or twice, if your hair is damaged.

Hot oil treatment for split ends
Method of application: You can use any type of oil in principle, but the most recommended are coconut, almond oil, castor oil and olive oil. Make a mixture of equal parts of these 4 oils, warm it up and apply it on the split ends. The oil should be hot, but not too hot to burn your hands or scalp. Be careful not to hurt yourself! Let the oils work for about 45 minutes (or even overnight) and then wash your hair with your regular shampoo.
Using these remedies regularly you’ll get rid of split ends quickly and you’ll hair will grow faster and healthier.

Natural Remedies To Cope With Osteoarthritis Pain

Natural Remedies To Cope With Osteoarthritis Pain

Osteoarthritis is a joint disorder that affects 15% of worldwide population. Dealing with inflammation in joints it’s burdensome and any patient dealing with osteoarthritis knows the struggle. I see my grandma every day suffering from joint inflammation and it breaks my heart, but there’s nothing much we can do.

Osteoarthritis treatment relies on conventional medicine and some important lifestyle changes. At least, my grandma recall to such treatment, because the side effects of medications was visible on her body.

You can keep OA under control by using home remedies and making some changes in your lifestyle. For 2 years, my grandma is having a fabulous time even if her joints are affected by OA. At least, the pain isn’t so intense even if there are temperature variations.

Below, I’ll explain to you how grandma copes with OA for any other patient in need. Better said, there’s a list with some practical home remedies that will ease OA joint pain.

1. Hot Or Cold Compress

  • Apply a hot or cold compress to the affected body part.
  • Leave it on for 20-30 minutes and remove.
  • You can also alternate between hot and cold compresses for faster relief.

2. Epsom Salt Bath

  • Add a cup of Epsom salt to a tub filled with water.
  • Allow the salt to dissolve completely.
  • Soak in the Epsom salt bath for 15-20 minutes.

3. Green Tea

  • Add a teaspoon of green tea to a cup of hot water.
  • Allow it to steep for 5-7 minutes and strain.
  • Drink the warm tea.

4. Turmeric

  • Add a teaspoon of turmeric powder to a glass of hot milk.
  • Mix well and consume the mixture.
  • Alternatively, you may also take curcumin supplements after consulting your doctor.

5. Ginger

  • Add an inch of sliced ginger to a cup of water.
  • Bring it to a boil in a saucepan and simmer for 5 minutes.
  • Switch off the stove and strain.
  • Allow the solution to cool a bit before consuming.

6. Exercises

It may seem a nuisance to exercises when you’re dealing with OA, but low-impact activities will make a serious improvement in your joints. So, sneak-a-pick to the list below and choose your favorite outdoor activity:

  • Walking
  • Swimming
  • Biking
  • Elliptical training
  • Cross-country skiing