7 Body Weight Exercises You Can Do At Home At Any Time

Body weight exercises are great for weight loss and physical strength gain. it can be done at home at any time. It does not require gym equipments. 

Working men or women found beneficial doing body weight exercise as it saves time and requires less space. It hardly took 20-30 minutes and helps to achieve your weight loss and fitness goal.

Healthy food is must while doing exercise. Your calorie intake decides whether you are losing weight or gaining. Include healthy food like fruits, vegetables, juices and avoid oily or junk food.

Here are the 7 body weight exercises you can do at home at any time:-

PUSH-UP

image source:- popsugar

Push up is great for your total body fitness. It includes shoulder, chest, stomach and legs.

It is good to do 10-12 reps of 3 sets. It strengthen your full body.

1. Lie down on the floor with face downward.

2. Put your both hands on the floor shoulder width apart.

3. Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side.

PLANK

Plank is a wonderful exercise which works on your core muscles. It tighten your core area effectively. 

1. Lie down on the floor with elbow bends and head towards the floor as shown in the image.

2. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

LUNGES

image source:- pinterest

Lungs targets on quadriceps muscles. It also benefits to glutes, hamstrings and core muscles.

1. Put your feet together and arms resting comfortably by your sides.

2. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor.

3. Return your original position and repeat with other leg.

SQUAT

It is one of the easiest and best exercise. This works on all your lower body and build strength.

1. Stand on your feet with shoulder width apart.

2. Bend your knees at 90 degree, hold and back to original position.

JUMPING JACK

It involves jumping to a position with legs spread wide and hands touching overhead, then return in a normal position. 
Jumping jack pumps up your heart rate and works on full body. A good one to burn some calories.

LYING HIP RAISE

1. Lie on your back on the floor with your knees bent and your feet flat on the floor.

2. Place your arms out to your sides at a 45-degree angle.

3. Then raise your hips so your body forms a straight line from you shoulders to your knees. 

4. Pause for 3-5 seconds as you keep your core braced and continue to squeeze your glutes then lower body back to the starting position.

Lying hip raise improves the sitting posture and reduces the back pain.

SPINAL BALANCE

1. On your hands and knees, with a straight, activated back.
2. Slowly lift opposite arm and leg, keeping both straight, until they align with your core.
3. Hold at the top for about 5 seconds and then slowly lower back down.

Spinal balance exercise improves the flexibility in spine and overall physique.

Read More:- Simple Yoga For Weight Lose - Top 5 Asana

Best Body Weight Exercises Busy Moms Can Do At Home

Busy Moms have a very tight morning schedule. Get the shower, make the breakfast, get the kids dressed and drive them to school, grocery shopping, kitchen work etc. All this work completed before 9 am. It is totally different from a 9 to 5 job. Actually, it is much more hectic and stressful.

In the busy schedule like this, women gains weight and struggle to get control on it. They have a million things to do in a single day. How can a woman manage its fitness in this busy schedule?

Going gym is also a very tedious task for a busy woman. Only a thought of going gym can give them stress. Also, who has the time to go gym?

This is serious but true that the stress of a busy mom can lead to some serious health risks to them. If going gym is not possible then don't worry about it. You can do some awesome workouts for your whole body at home without gym equipments. It just required your commitment towards your health and a few minutes to do that. 

Push-Ups

image source: food.ndtv.com

Push ups exercise performed by raising and lowering your body using the arms. It is an multipurpose exercise and works on your full body at once. Push ups has so many variations but regular push ups are the best, especially for busy moms. You can do it practically anywhere without any equipments.

How To Do Push Ups?

• It is very easy to do Regular push ups.
• Start on your hands and knees like the above picture.
• Place your hands wider than your shoulders and your knees should be behind your hips. 
• Curl in your toes and lift your knees off the floor, your body must be straight now. 
• Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle. 
• Finally, push on your hands to lift your chest and hips back into the starting position. This makes 1 repetition of the exercise.
• Repeat this exercise 3 times, means 10 repetition X 3 times.

If you find it hard initially, you can modify this exercise. To do that, leave your knees on the floor (ensure your knees are behind your hips). It is important to keep your chest and hips in one line all the time. See the image below for reference.

image source: quora

Do small repetitions and slowly build your strength. In a few weeks you can increase your repetitions as much you are comfortable.

Regular or knee push ups are great for your full body. It works on your abdominal, deltoid, chest, back body, triceps, forearms, biceps, joints and tendons. 

It is highly recommended and effective exercise busy moms can do within a few minutes.

Squats

image source- quora

Squats is an another wonderful exercise. You can do it at home without any equipments. 

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered an important exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

How To Do Squats?

• Place your feet hip-width apart. 
• Bring your arms forward, hinge at the waist and sit back (see the image above).
• Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor. 
• Return to the standing position by pushing on your heels and lifting your chest. This is 1 repetition.
• Repeat this exercise 3 times with 10 repetitions in each.

You can do some more variations in squat exercise. 

You can lift light weights in your hand and face them towards the floor while doing squat.

You can hod a barbell behind your shoulders while doing squat.

Tricep Dips

image source- quora

This is a simple exercise which works on your triceps muscles. The triceps are a small muscle of the upper arm, opposite the biceps. Triceps dip also works on the core muscles.

How To Do Triceps Dip?

• First, sit on the floor and place your hands on the floor behind your hips and directly below your shoulders, as shown in the above image. 
• Bend your knees, place your feet under the knees and lift your hips off the floor. This is the starting posture. 
• Bend your elbows and lower your upper body, just before the hips touch the floor. 
• Extend your arms and push on your heels to return to the starting position.
• Repeat 10 repetition, 3 times.

Triceps dips also has some variations. You can use a chair instead of sitting on the floor to get additional movement while lowering your hips.

In the upgraded version of triceps dips, you can raise one leg in the air while doing triceps dig. This makes your body to work more on the core muscles.


You can do these exercises at home without equipments. These are highly effective and works on your full body. These will help you to loose some body fat and build your confidence. Just remember to do some warm up body movements before doing any exercise. Include a healthy diet and keep doing exercises to get a wonderful fit body. Busy moms can take care of their fitness with these best body weight exercises.

Resources:

1. https://en.wikipedia.org/wiki/Push-up
2. https://en.wikipedia.org/wiki/Squat_(exercise)

Health Effects of Different Types of Plastic Bottles You Never Know

Health effects of plastic bottles in our daily life can not be ignored. We are using plastic in various ways. Drinking water, packaged food, thing's packaging and many other ways. Actually, plastic becomes an integral part of our daily life. But, there are many ways by which plastic destroying our life and our environment. 

We use plastic bottles in our daily life and routine. Soft drinks, packaged drinking water comes in plastic bottles. Sometimes we use these plastic bottles a number of times without knowing the facts behind the plastic bottle uses. Plastic can effect development and fertility among us. It can causes diseases in adults. It also make easy to exposure with bacteria.

What is so important in a plastic bottle which can affect health? The answer lies in the numbering system of plastic types.

Every plastic bottle have a numbering system in the base which is surrounded by chasing arrows. Actually, it shows the recycle property of the plastic.

As shown in the image below, the number is at the center of the chasing arrows.

image source:- Wikipedia

This numbering system guide is developed by the Society of the Plastic Industry or SPI.

Plastic bottles or containers generally made from the processes known as Blow Molding and Injection Molding. Injection molding process is used to create many things such as wire spools, packaging, bottle caps, automotive parts and components. Injection molding is the most common modern method of manufacturing plastic parts. While the blow molding process is used to produce necked bottles.

Plastic bottles numbers start from 1 and goes to 7. These numbers represents the resins used in the plastic bottles manufacturing. 

So, What do the numbers mean and how can it affect your health?

Number 1 :-

 

What is It? 

If this number is on the base of the bottle which you are using, it means it is a PET bottle. PET stands for Polyethylene Terephthalate. 

What are the uses? 

PET bottles mostly and generally used in soft drinks and drinking water bottles.

Can It Be recycle?

PET can be recycled into fiber fill for sleeping bags, carpet fibers, rope, pillows etc.

Health Effect of using PET bottles

PET bottles do not contain bisphenol A (BPA) or phthalates, it does contain any possible human carcinogen (A carcinogen is any substance, radionuclide, or radiation that promotes carcinogenesis, the formation of cancer). Also, harmful bacteria can build up in it as you reuse it. You have also noticed on the label of  the drinking water bottle mentioning that crush it after use.

Number 2 :-

What is it?

Number 2 indicates the type of bottle is HDPE and HDPE stands for High Density Polyethylene. It is most widely used resin and naturally translucent and flexible. 

What are the uses?

HDPE plastic bottle found in milk jugs, butter tubs, detergent bottles etc. Food storage containers are commonly made from HDPE resins.

Can it Be recycle?

HDPE can by recycle into flower pots, trash cans, traffic barrier, cons, detergent bottles etc.

Health Effect of using HDPE bottles

Type 2 plastic i.e. HDPE neither contains bisphenol A (BPA) nor phthalates. Generally it is considered safe for food and drink use. It is considered safe to use but is is advisable to use type 2 plastic bottles with limited use.

Number 3 :-

What is it?

Type 3 bottles are made from PVC ( Polyvinyl chloride) and you can found letter V printed on the base of the bottles. This material is chemically resistant, but it is vulnerable to some solvents. PVC has poor resistance to high temperatures and will distort at 160 °F or 71 °C, making it incompatible with hot-filled products like hot milk or water. It has attained a bad reputation in recent years due to potential health risks.

What are the uses?

It is used in shampoo bottles, cooking oil bottles and fast food serving items.

Can it Be recycle?

PVC bottles/plastic can be recycled in drainage and irrigation pipes.

Health Effect of using PVC bottles

Polyvinyl chloride contains phthalates that can cause reproductive problems in animals and humans. Therefore you should avoid this type of bottle for regular use.

Number 4 :-

What is it?

LDPE or Low density Polyethylene is the type 4 plastic. It is similar to HDPE in composition. It is less rigid and generally less chemically resistant than HDPE, but is more translucent. LDPE is significantly more expensive than HDPE.

What are the uses?

LDPE found in grocery bags, bread bags, shrink wraps, margarine tub tops etc.

Can it Be recycle?

LDPE can recycled into new grocery bags.

Health Effect of using PVC bottles

Type 4 plastic does not contain any known harmful chemical and it is considered to be relatively safe to use.

Number 5 :-

What is it?

Type 5 bottles are made from PP or Polypropylene. It is flexible and semi transparent. One major advantage of polypropylene is its stability at high temperatures, up to 220 °F (104 °C). The compatibility of PP with high filling temperatures is responsible for its use with hot fill products. PP shows good chemical resistance, but provides poor impact resistance in cold temperatures.

What are the uses?

It is used in yogurt containers, straws, pancake syrup bottles, bottle caps etc. Microwave safe plastic utensils are made from polypropylene.

Can it Be recycle?

PP can be recycled into car battery cases, plastic lumber, manhole step etc.

Health Effect of using PVC bottles

PP containers or bottles do not leach any known harmful chemical substances in to food or drinkable liquids. It is said to be microwave safe but you should use glass utensils in microwave. Type 5 plastic is considered to be safe.

Number 6 :-

What is it?

Type 6 plastic are made from PS or polystyrene. It offers excellent clarity and stiffness at an economical cost.

What are the uses?

It is used in disposable hot cups, packaging material for peanuts, meat trays etc.

Can it Be recycle?

It can be recycled in to plastic lumber, cassette tape boxes, flower pots etc.

Health Effect of using PVC bottles

It leaches harmful toxic chemicals when heated. It is advisable not to use type 6 plastic because it also took hundreds of years to decompose. 

Number 7 :-

What is it?

Type 7 is usually a mixture of various kinds of plastic. Polycarbonate falls into this category.

What are the uses?

It is used in a squeezable ketchup bottles. 

Can it Be recycle?

Unlike others it can not be recycled because it is a mixture of plastics.

Health Effect of using PVC bottles

You should avoid this type of plastic for use because you can not sure about its ingredients. 

Now you understand the all 7 types of plastics used in the industry and at our home. Type 2, 4 and 5 considered to be safe to use. Type 1, 3, 6 and 7 should be avoided to use. You have seen type 1 bottles around you in mineral water bottles, use it and crush it. Plastic is also harmful for our environment so use them carefully. 

Resources:-

1. Wikipedia.

2. google.

How To Look Naturally Beautiful In Simple and Easy Way

Every person wants beautiful face, body and personality. Natural beauty isn't just what you're born with. It's also about making the most of your assets, toning down any flaws and presenting well. It's also about having a beautiful personality, one that isn't self-absorbed but encompasses others in your circle of care. Looking naturally beautiful is something within every person's want. Beauty is the main power of every girl but the dusty environment and bad diet is very harmful for beauty.

How To Look Naturally Beautiful?

To keep a healthy diet can be easy if planned properly. First decide what should you eat and what not. If possible remove or reduce unhealthy food items or ingredients from your kitchen. Good and healthy diet must be complemented by some good physical activities. If combined properly, your fitness will improve and you looks attractive and beautiful.

• Eat healthy food:

Eat healthier foods like fish, fresh fruits, and vegetables. They have nutritions with lower calories. Remember, to reduce extra fat, your calorie intake should be equal or less than your calorie burned. So, eat low calorie foods with good nutritional contents.

Try not to eat too much junk food such as potato chips, pizza, cookies, cakes, etc.

Starving to look thin is a very bad idea. Starving never helps to get healthy weight reduction but it can give you some serious diseases. Eat a healthy diet that includes fruit, vegetables, protein. Good food can give a good shape of your body and gives a glowing face.

Hairs and nails are the dead cells because they don't make you feel pain when you cut them. But it surely make you looks beautiful. Good and healthy diet is responsible for the hair and nails growth. You can use some food supplements, especially for hair and nails.

• Consume more liquid:

Make sure to take in plenty of water each day. Water flushes away the toxins and gives your skin that natural glow. 

Avoid drinking too many caffeinated drinks and minimize alcohol intake. Take also a fresh juice its also good to our health.

Soft drinks have large amount of sugar so you should avoid it.

• Take a fresh air and do regular exercise:

Fresh air and oxygen makes you healthy and fit. Take plenty of fresh air and do lots of regular exercise. Both will give you a healthy glow. Breathing good air also lighten your dark circles and improve glow on the face. Fresh air makes you feel energetic and active. Exercise is an ideal way to reduce the frown lines!

Exercise in fresh air on a regular basis to maintain your own level of fitness. Try to get at least 30-60 minutes of cardio a day. Add some strength training to get toned, sit-ups, push-ups, weightlifting. Mix it up until you find something you like. Don't forget to also mix up your routine, if it becomes too normal your body will get used to it. You should know when you feel your best.

• Get at least 8 hours of sleep each night:

Sleeping at night is very important its maintain your beauty. We need to sleep at least 8 hour per night. Its good to your health and release the tension of our mind and body. It will keep you fresh and beautiful.

Fix your sleeping time at night, it is best at 9 or 10 O'clock. In a day, if you can manage, take a power nap for 5 or 10 minutes. It relaxes your mind and if mind is stress free, it shows up in your face and body.

• Moisturizer your skin daily:

This will keep your skin soft and will also keep your skin beautiful as you get older. You can use moisturizer with natural ingredients and extracts which keeps you safe from harmful chemicals.
Use moisturizer at night to keep it from trapping sweat and dirt that gather on your face during the day.

• Steam your face regularly:

Steaming on your face is quite popular. Steaming makes your face glow by opening the pours on your face. It also helps to remove black heads. 
Boil 1 - 2 ltr water until it is very hot, mix rose water. Pour the boiling water into a bowl as soon as you can, whilst it is still very hot. Move your face above the bowl of hot water and face it downwards (put a towel over your head for maximum benefit). You'll be able to feel a lot of heat getting to your face as if it is getting steamed. This is a very good method to reduce acne and any scars. 

• Good care of hair:

Hairs are important part of your beauty. Always wash your hair with warm to lukewarm water, never hot. Depending on the season, style it so that you are comfortable and your hair is protected from environmental hazards.

Always keep your hair brushed. To keep it in place during the day, spray on a little leave-in conditioner. Keep your hair neatly groomed.

• Maintain a naturally beautiful attitude:

                                           

Smiling face is enough to make you looks beautiful. Smiling keeps your face muscles healthy. Always stand in a good body posture, it makes you feel confident.

All these tips helps you to become a beautiful person with beautiful mind and body. Take care of you all the time. Be healthy, be happy and you will look naturally beautiful.

9 Simple Yoga Pose For Healthy And Glowing Skin

To get healthy and glowing skin from internally, yoga is the best workout. Every person wants a healthy and glowing skin. In order to get that glow from within, you need a work out for your body and soul. Yoga is one of the best way to get glowing skin. Yoga for skin glow is a concept that is effective and increasingly catching up with young men and women. These yoga pose for glowing skin improve your internal health giving you a natural glow for good health.

Basic Yoga Poses For Good Health And Skin.

Yoga poses for healthy skin works on your skin from the inside. These yoga asanas improve your blood circulation. They also help you to recharge your skin cells. Most of these yoga poses help you to get rid of stress so that you can look healthy.

Yoga does not only help you take care of your health but also slow the process of ageing. You can actually look really good if you practice yoga on a regular basis. De-stressing is a huge element of looking better and healthy.

Here is a list of the yoga pose for skin glow that you should practice on your daily life routine.

1- Padmasana:

Siting on the lotus position same as the upper picture. Close your eyes properly take a contusion breath and meditating can actually reduce your stress level phenomenally. You should definitely try out this simple yoga pose to look good .

2- Sukhasana: 

Sukhasana is the pose in which you actually sit at ease. Then close your eyes properly folded in front of your chest same alike in upper picture. This position relaxes your facial muscles and help you to avoid early wrinkle.

3- Varun Mudra :

The varun mudra of yoga balance the water element of the body. It give you glowing skin by making the fluid in your body flow and keeping your skin moisturized. It is healthy for our body.

4- Pranayama:

Breathing deeply is one of the best way to get more oxygen into your system. When you have more oxygen the skin cells are able to breath and thus, you get natural glow. With the help of this yoga you feel fresh and fabulous.

5- Surya Namaskar: 

Surya namaskar is a complete workout for your skin and body. Its give strength to your muscles and make healthy your body and skin. You can expel toxic fat from your system by doing surya namaskar everyday in your morning.

6- Sirsasana: 

The complete head stand is a very effective pose as it makes the blood flow towards your brain. this pose is very good for every part of our body. This help your skin to get rejuvenated.

7- Sarvanga: 

The shoulder stand is also a very good way to make your blood flow back and forth. The shoulder stand pose help to improve blood circulation to your face and all body part. It also help to strengthen your shoulder and back. It make your body healthy and skin glowing.

8- Halasana: 

To do halasana, you have to bend your body like a plough. Same as like in upper picture. One thing is must notice that the hand is in your straight position. Doing this yoga makes your digestive process faster. A good rate of metabolism is imperative for having glowing skin and a healthy body.

9- Shavasana: 

The corpse pose is very effective way to cool down after a workout. This yoga pose help to relax all the muscles of your body. Keep comfortable and close your eyes properly because you are pretending to be a dead body. This can be relaxing for your skin.

Doing Yoga or asana helps to get improvement in your health from inside your body. It makes you stress free and relaxes your muscles. A happy mind makes you healthy and refresh, and makes your skin glowing.