Secret Exercises For Shaping Your Booty

If you have always envied JLo and Jennifer Anniston's derriere, you will be happy to know that you can get one just like that with just a few secret exercises. Here are the ten best ways to perk up your booty.
All fours
· Begin on all fours with your elbows directly under your shoulders and knees directly under your hips; your legs should be touching. Pull your abs away from the floor and round your back up toward the ceiling.
· Next, lift one leg off the ground, and keep it at a 90-degree angle. Point your toes up at the ceiling and make tiny pulses upward for 15-20 repetitions.
· To challenge yourself further, flex the foot that is lifted, and bring pulse up with the energy in your heel for 15-20 more reps.

Step-up
· Place your right foot firmly on a sturdy bench or chair, with your left foot placed directly under your left hip.
· Straighten your right leg and step up, bringing both feet onto the bench completely.
· Next, bend your knee slowly, lowering the ball of your left foot back to the ground, and keeping your right thigh engaged.
· Kick your left knee up as you step up, if you want a more advanced version.
· Complete three sets of 15-20 reps on each leg.

Lying hamstring curl
· Begin by lying flat on your back with an exercise ball under your heels.
· Bridge your hips up, and hold that position throughout the exercise.
· Dig your heels into the ball and flex your feet.
· Place your arms straight out to your side for support, but avoid using them.
· Curl your heels as you roll the ball towards your body. With your hips in the bridge position, do the move, but avoid thrusting them toward the ceiling.
· Get back to the start position and complete one rep.
· Continue until you do three sets of 10-15.

Side kick on all fours
· Begin on all fours with your knees under your hips and your hands underneath your shoulders.
· Lift your right leg until it is parallel to the floor, with your knee bent at 90 degrees.
· Straighten your right knee, keeping the right thigh still and kick your leg out to the side. Avoid lowering your leg as you kick it.
· Bend the right knee back to 90 degrees and lower the leg. This completes one rep.
· Do three sets of 20 reps per side.

Plank leg-lifts
· Lie on your tummy on an exercise ball, and walk your hands out so that the ball is underneath your shins. Keep your hands underneath your shoulders.
· Engage your abs by drawing your navel toward your spine.
· Lift your right leg into the air, and slowly lower it back toward the ball, without letting it touch to complete one repetition.
· Do three sets of 10-12 reps with the right leg, and then repeat with the left.

Barre frog
· Begin by lying on your stomach on top of a mat. With your elbows bent and one fist on top of the other, place your forehead into your top fist, while pressing your arms into the floor for support.
· Flex your feet in the air, bend your knees and lift them off the floor.
· While in this position, use the energy in your heels to press your legs away in a pulsing tempo, while extending your knees behind you. Feel the stain in the knee as you pulse your legs away from your butt like a frog.
· Do this for 20-30 reps.

Pure barre leg and upper-body lifts
· Begin by lying down with your tummy on the mat, knees apart and toes together.
· Place your palms on the floor on top of one another, with your forehead resting on the back of your hands.
· Lift your forearms up in one motion, with your legs floating off the ground.
· Lift your upper and lower body together and keep your seat and back engaged. Do this 10-15 times.
· While still lifted, extend your arms back behind you and grab hold of your ankles.
· Relax your shoulders and stay active in the stretch for 10 counts, with your whole body engaged.

Jump squats
· Start with your feet shoulder-width apart, arms bent with hands at chest level, bend your knees and come into a full squat.
· Jump up as high as you can, reaching for the ceiling.
· Lower back into the squat position to complete one rep when you land.
· Do three sets of 12 reps.

Pulsing plie squat
· Begin with your legs opened wide to the sides and your toes turned slightly outward.
· With your hands on your hips, bend your knees and lower yourself as much as you can.
· Your back should be in a straight vertical line and your shoulders should be directly over your hips.
· Protect your joint by keeping your heels directly below your knees.
· In a pulsing manner, lower and raise your hips one inch for 10-15 reps while holding second position.
· Begin at the lowest point and start to lift your hips up one inch slowly for 10-15 reps.
· Stretch your arms out in front of you and hold position for 20 counts at your lowest point.

Elevated split squat
· Start by placing the top of your left foot on a sturdy bench, with your right leg straight.
· Engage your left glute by bending your right knee and lowering your pelvis toward the ground.
· Your right foot should be out far enough so that your knee stays directly over your ankle when you lower your hips.
· Straighten your right leg and rise back up to the position you began at.
· Do three sets of 10-15 reps on each leg
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What’s the Best Sleep Position?

It makes sense that your sleep position can have an impact on your overall health, right? We’ve all woken up from time to time with a crick in our necks or a weird leg cramp, and it is no fun at all. Spending eight hours on your side or on your back puts pressure on nerves and muscles, and we can feel the effects of a wonky sleep position the next day.

If you deal with chronic pain or conditions like acid reflux, your sleep position can have an even more powerful impact on your comfort. Finding the best sleep position can make the difference between restorative rest and a night of

tossing and turning.

To alleviate back and shoulder pain, you can combine a beneficial sleep position with some strategic pillow placement to give your body extra support while you snooze. Pillows can help you sleep through bouts of acid reflux, too. And if foot pain is keeping you awake, just tucking your sheets more loosely can make a difference.

The graphic below looks at a handful of aches, pains, and conditions that can keep us from getting a good night’s sleep along with tricks to overcome them. You can click the image to view a full-sized version, if you’re having trouble reading the small text. You can also scroll down for a summary of this infographic’s helpful sleeping tips.
Neck Pain
Keep the neck in a neutral position. Avoid sleeping on the stomach. Too many pillows can put your neck in a bent position. Keep your pillow above your shoulders. Some experts suggest using a rolled up hand towel to support the neck.

Obstructive Sleep Apnea & Snoring
Sleep on your side or stomach to avoid impaired breathing. One way to keep from rolling onto your back is to sew a tennis ball into the back of your pajama top.

Acid Reflux
Use pillows to elevate your head or use bricks to elevate the front legs of the bed. Otherwise, sleep on your side.

Shoulder Pain
Don’t sleep on the shoulder that causes you pain. Or, if you do, place a pillow next to you and place your arm over it — almost as if you’re hugging another person.

Back Pain
The best sleep position for back pain is generally on your back with a pillow under your knees or a rolled up towel under the small of your back.

On your side, put a pillow between your knees for extra support. This is also good for people with hip and knee problems. A fetal-like position can help with lumbar spinal stenosis.

Sleeping on your stomach can be hard on your back and neck. But if you must, put a pillow under your back and lower abdomen to relieve strain.

Plantar Fasciitis
Plantar Faciitis is an inflammation of the tissue on the bottom of the foot caused by running or poor arch support. Keep your ankles and feet in a relaxed position. Avoid tucking in the sheets too tightly.
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Boost Metabolism Naturally

If you’ve been overindulging on the alcohol or skimping on the workouts, your metabolism may be lagging. What’s worse, you may feel ever so slightly under the weather, which is no way to live. But remember: your health is in your control. If you are feeling a little sluggish and off track, try these 8 simple tips to boost your metabolism and regenerate your energy.

Sleep well. Your sleep habits and your metabolism are undeniably intertwined. According to a study published in the International Journal of Endocrinology, sleep deprivation can have stark effects on metabolism, including an increased risk for Type II diabetes. Lack of sleep or sleep dysfunction also increases appetite due to increased leptin production. If you have trouble falling asleep at night, try nixing the electronics for an hour before bedtime. The light from televisions or computer screens can stave off melatonin production and keep you awake.

Drink (moderate) caffeine. Green tea and black coffee both have proven metabolic benefits. Research has shown time and time again that both green tea and coffee offer metabolic benefits as well as ample antioxidants. Just don’t overdo it, as being wired all night can outweigh the benefits.

Surprise your body. Still doing the same old workout video from 5 years ago? Your body and your metabolism reap serious benefits when you switch it up. Try taking up a new workout hobby, like kickboxing or swimming, to contrast with your current regimen. Better yet, try HIIT (high-intensity interval training) if you’re really looking to get fit. Even though these workouts are shorter, they are more intense. The contrast of intensity to rest periods skyrockets your metabolism through the roof as you continue to reap benefits for hours to come.

Hit the weights. More muscle mass means a better resting metabolic rate. What does that mean exactly? Well, the more muscle you have, the more calories you burn when you’re doing absolutely nothing. How do you build muscle? Weight training. No, you don’t have to be a muscle-head at the gym to use weights. Start off with many reps of light weights to challenge your existing muscles, and work your way steadily heavier over time to help them grow.

Drink water. It seems obvious, but most people don’t drink enough water. How is your body supposed to function properly if it is lacking in its most essential substance? It doesn’t. As far as metabolism is concerned, a study showed that drinking 500 mL of water increased metabolic rate for about an hour by 30% in subjects, which is quite significant. Be aware that the standard 8-cups-a-day rule may not be enough. If you workout with any intensity, you’ll need more. Drink regularly throughout the day, and especially when you’re thirsty, to keep your body at peak levels of hydration. Also try incorporating a big, room temperature glass into your early morning routine. Drinking 2 to 3 cups (16-24 oz.) first thing in the morning after a dehydrating sleep revs your body up for a fantastic day.

Get spicy! Spicy food not only reduces your appetite and increases satiety, but it also actually boosts your metabolic rate by about 8%. Stop eating bland chicken and sprinkle a chile rub on! Both your taste buds and waistline will benefit.

Eat smart. Certain foods are known to boost metabolism, like coconut oil, certain fruits, and especially proteins. Fill your diet with these healthy foods instead of processed, sugary alternatives to properly fuel your body. Note, if you overeat, this small boost in metabolism won’t compensate. Eat only when you’re hungry and until you’re 80% full to ensure maximum benefits of your metabolism-boosting snacks.
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Why Women Should Eat More Potassium

What do baked potatoes, bananas, white beans, tomato paste, and dried apricots have in common?
Yes, they taste great. But more than that, they are all rich sources of potassium.
This vital mineral has long been known to help reduce high blood pressure. A recent study conducted by Albert Einstein College of Medicine in New York highlights another important health benefit of dietary potassium: its effectiveness in preventing stroke in women after menopause.

The 11 year study of 90,137 postmenopausal women, ages 50 to 79 established that women who ate the most potassium were 12 percent less likely to suffer stroke in general and 16 percent less likely to suffer ischemic stroke than women who ate the least. All of these women were stroke-free when the study began, and each one consumed potassium through their diet, not supplements.

“Potassium is a vital component of cellular function,” says Sylvia Wassertheil-Smoller, who led the research. “It affects endothelial cells which line blood vessels, so perhaps it may provide more blood flow to critical areas.

But are we getting enough potassium in our diet? Far from it. According to the American Heart Association, the recommended daily intake of potassium for an average adult is about 4,700 milligrams per day. But The American Journal of Clinical Nutrition reports that less than 2% of American adults consume the recommended daily intake of potassium. This means that too many of us are depriving ourselves of a mineral that builds muscle, strengthens bones, protects the heart, and also guards against stroke.

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6 Wonderful Ayurvedic Home Remedies

Aaah, My tooth Aches
Chew on a clove slowly, letting the juice penetrate the affected area. Clove has been used since ancient times as a star treatment for dental problems. It contains a healing compound called eugenol that soothes inflamed nerves. But remember: your tooth is hurting because there is an infection somewhere. Clove will bring you relief from the pain, but do see a dentist soon.
Never Can Say Goodnight
Can’t sleep? You’re not alone. Thanks to the modern lifestyle, entire nations are groaning under a Sleep Debt that grows heavier by the night!
Try these two simple remedies:
Blend one cup of warm milk with four to five dates and a pinch of cinnamon powder. Sip at bedtime.Dates balance the nervous system, and milk contains a natural compound that promotes sleep.
Just before you get into bed, massage your palms and the soles of your feet with a good-quality warm oil, such as sesame oil. Relaxes the nerves and muscles beautifully.
Ouch, I’m a Sitting Duck!
Piles can be a painful problem. And coupled with constipation…the ouch factor can get agonising.
Drink buttermilk spiked with freshly crushed black pepper and roasted and powdered cumin seeds.
Take two teaspoons of triphala churna or psyllium husk stirred in a glass of lukewarm water at bedtime, for easy bowel movement.
Uh, Uh, I’ve Got A Persistent Cough
Mix a little ginger juice with honey. Take this thrice a day for relief from cough. Ginger stimulates mucus to come out, and honey soothes the throat.
Can’t Stand this Muscle Pain
Make a poultice of heated mustard oil and turmeric with a pinch of salt. Apply to the aching or injured area and leave on for about two hours. Turmeric is a natural anti-inflammatory and antiseptic. Mustard oil, with its warming nature, improves circulation and is a natural anti-bacterial agent.
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How Can You Balance Body Fat?

With all the knowledge about body fat on our weight and health, we tend to adopt weight loss programs and do not stop till we get rid of the last strain of fat from our body. But in spite of having bad reputation, fats are essential to protect vulnerable parts of our body. They also disseminate vitamins A, D, E, and K, that keep the hair and skin healthy. They play a major role in maintaining warmth in the body. However, they can also lead to increased levels of cholesterol and heart disease, and possibly cancer and weight gain as well. What to do then? Just balance you body fat but before knowing the tips for balancing body fat, first make the basics clear- know what are the types of fat so that you can keep the good ones and leave the bad ones.

Many Types of Fats
There are many types of fats- Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats.

Saturated Fats: In them, carbon atoms are saturated with hydrogen atoms. They raise the level of cholesterol in your blood which leads to heart disease and stroke. They mainly come from animal sources, like meat and dairy products including fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese etc. Some plant foods like palm oil, palm kernel oil and coconut oil also contain saturated fats, but they do not contain cholesterol.

Monounsaturated Fats: are simply fats having one double-bonded (unsaturated) carbon in the molecule. They can have beneficial effects on your health but when taken in moderation. They help in reducing bad cholesterol levels in blood and lower the risk of heart disease and stroke. They also provide nutrients needed for growth of body’s cell and have high levels of vitamin E. Foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.

Polyunsaturated Fats: have more than one double-bonded (unsaturated) carbon in the molecule. They too can have beneficial effects on health, reduce cholesterol levels in blood and lower the risk of heart disease, if eaten in moderation. They have certain fats like omega-6 and omega-3 required by body but can't be produced by itself. Vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout, some nuts and seeds like walnuts and sunflower seeds are high in polyunsaturated fat.

How to Balance These Fats?

Eating foods that contain a higher level of unsaturated fats than saturated fats can lead to reduced blood cholesterol levels.

Limit the consumption of saturated fats to less than 7% of total daily calories. If you need about 2,000 calories a day, only 140 of them should come from saturated fats.
Replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. Eat foods made with liquid vegetable oil and avoid tropical oils. Eat fish and nuts. Replace considerable amount of meat with beans or legumes.
Eat more of those foods that are naturally low in fat, such as grains, fruits and vegetables.
Avoid fried, spicy, junk and processed food items as well as bakery food.
Avoid tinned food. If eating them, check the label to find their saturated fat content which should not exceed 20 %.
Ensure you take only one-teaspoon of oil for a meal.
Exercise regularly. Practice of Yoga is good for over all health and not only for balancing body fat.
If you have already gained a lot of weight then try these Low Carb Diet Plan
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How to understand your child’s emotions better

If you thought all that skin-to-skin contact, hugs and kisses, cuddling during infancy and toddlerhood was enough to establish the bond between you and your baby, and then probably you have missed something about parenting. Remember trying to connect with your growing baby is a continuous and conscious process. Young children need you more than you ever thought of, even if you think they can manage themselves well enough on their own.
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Getting to the core

Growing up is fun and entertaining; it is also tedious, confusing and frustrating all at the same time. Young children are not only being exposed to the whims of the society every minute of their life, they are also being introduced to a whole new world of feelings that they develop and try to deal with, in the best possible way they can – the jumble of emotions.

‘Children like adults face the same emotions such as disappointment, rejection, envy, happiness, love, anger, satisfaction and a host of other emotions. The little souls might not always know the best way to deal with them or even express them. They would look up to their parents for the same,’ informs Effath Yasmin , founder-director of Nourish & Nurture Lactation Care & Parenting Education and an International Board Certified lactation Consultant.

Every emotion, whether in a child or an adult, is actually a rising energy which needs to be disbursed and chanelledin the right way. Pent up emotions would lead to certain negative behavior like anger, aggression, repulsiveness, depression etc. Though as adults it’s may be easier to deal with the same, children are left baffled if not helped to channel their emotional energyinthe right way.

What Can You Do

Know how you can help your baby deal with emotions:

Acknowledge emotions: If you see your child being grumpy, upset and sad just after losing a match or having a fight with her best friend don’t expect that she would get better in no time and be her happyself soon. Instead try and talk it out with her. But before you start a conversation, be very sure about the words you use as Yasmin shares, “Instead of using words like ‘What’s wrong with you?’ or ‘Why are you so sad?’ try saying ‘You seem upset would you like to talk to me about it?’ These gentle words can help your baby start the conversation with you and talk it out.” Just talking about what makes her upset can help her deal with the situation better. Remember directly addressing the situation can at times make your child repulsive to express.

Don’t lose touch: Don’t keep hugs, kisses and pats reserved for the big occasions and for achievements. Instead make the practice a daily custom. The physical warmth and gentle touch of a parent can go in a long way to help one deal with emotions head on.

Give enough space: There are going to be times when your child might not want to talk about what is bothering her. Though this can be a matter of concern but it makes sense to leave her for a brief period on her own to deal with the situation. Probably if she feels better you can gently initiate a conversation. It’s imperative that you respect her space as that’s the foundation of effective dealing of a child’s emotions.

Acknowledge emotions: One common mistake parents do while dealing with an upset child is to bribe her to be happy. Remember that’s the worst way to handle emotions or a situation that upsets her. Instead get to the core of the situation by simply talking and explain her that being happy or sad is a part and parcel of life. Give her emotions a name. With toddlers help them to understand if they are happy, sad, afraid or just upset. With little older children label their emotions with specific words like disappointment, disagreement or embarrassment. this makes it easier for them to deal with it.

Teach the child by example and empathy: While your child might become wired out after a rough experience telling her that it happens with everyone may makeher feel she is not alone in feeling so. Give her examples, tell her how you felt when you were upset, tell her about your disappointments or mistakes. Children learn learn more from you when you share with examples from your life. This will help her learn to be empathetic and probably deal with her emotions in a better way.

How does it help

While you can decide on how you want to deal with your child’s emotions, here’s what you can gain from acknowledging the emotions better:

Better bonding between a parent and a child: Dealing with emotions in a subtle way helps your child release the pent up energies. This in turn makes your child calmer and also more receptive. This receptiveness makes the bonding process with the parent and child stronger and viable.

Initiates better co-operation: We all know that parenting is not a one way process; it needs co-operation from the child too. But a child who seldom gets attention from the parent when in need probably wouldn’t be the one who would co-operate with the parent. Anger might not work here; instead it will just ruin the relationhip more. Getting to the core of your child’s emotions just by talking and spending some time together can make her more co-operative with you.

Makes your child a sensitive individual: Dealing effectively with a child’s emotions in the growing yearshelps one transform a child into a sensitive individual too.

Opens new channels of communication: “The most common complaint that parents have is that their children hardly listen to them.This is because the basis of communication hasn’t been established in an effective manner which is trust. Children are very sensitive and yet receptive. If a parent deals with the various emotions of a child efficiently that follow the principles of respect, autonomy and guidance rather than unintentional sense of control, dismiss and love withdrawal, then the spirirt of cooperative atmosphere begins to flourish at home,’ says Yasmin.

Builds Skills along with intuition and love: Yasmin supports her view of empowering the parents to be who they hope to be for theirchildren by emphasizing that, “All parents have love and warmth for their children and always the best intentions , however the challenges that parents have to deal with in everyday life is not to do with lack of love, it is lack of skills.”
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