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Doodhwala: Get your Daily Groceries Delivered at your Doorsteps, Early in the Morning

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Doodhwala: Get your Daily Groceries Delivered at your Doorsteps, Early in the Morning

This decade has witnessed a lot of start-ups flourishing and disappearing. Some were able to understand the needs of their customers while some failed to market their products according to the customer’s needs. Year 2015 observed a startup purely dedicated to delivery of dairy products flourishing in the streets of Bengaluru. Doodhwala emerged from the streets of Bengaluru and spread its operations in Pune too. This app-based milkman is growing steadily meeting the morning needs of many households in the cities.

Doodhwala – A Dedicated Dairy Products Delivery App

The Bengaluru-based startup – Doodhwala came emerged in the year 2015 after the founders Ebrahim Akbari and Aakash Agarwal felt the need of a dedicated dairy products delivery app. Once the founders were working on a business project and they fell short of milk delivery app. They found that there was no dedicated app for milk and this is how the idea of Doodhwala strike in their mind.

Once you have installed Doodhwala, you just need to subscribe to it and choose the daily products; Doodhwala will take care of the rest. The strategic model of this app based milkman is giving it a steady growth of 25% which is improving month by month. The company is now serving 6000+ customers in Pune and Bengaluru completing around 100000 deliveries every month. The hard to digest fact is that, it has 80% customer retention.

Doodhwala has a great team of smart and young people who are the consumers of dairy products like poultry eggs, milk, bread, and other dairy products and groceries. It understands the morning needs of every household and this is the reason why it ensures that all the orders are delivered before 7 AM in the morning.

Doodhwala App – Smart Features

This easy to use application has got a clean interface allowing you to order the groceries or dairy products and get them delivered in the fastest possible time. Moreover, it offers 70+ varieties of milk with a plan designed according to the client’s needs. Some of the best features offered by Doodhwala app are as follows:

  • Smart Filter: You can set the filters and search the grocery or dairy products based on your age, medical conditions, product type, and other sub-categories. In this way, you can find the most relevant product.
  • Get Nutritional Advice: When you choose a dairy product on the app, you will find the nutritional advice mentioned alongside the product.
  • Set Delivery Schedule: The delivery schedule can be set according to your requirements. You can select the products you wish to be delivered and Doodhwala will take care of the rest. The products will be delivered to your doorstep before 7.30 AM in the morning.
  • Change Schedule: You can change the set schedule anytime along with the daily requirements. The app-based milkman will get the items delivered according to the newly designed schedule.
  • Timely Delivery without Extra Charges: Doodhwala starts its delivery at 5 AM in the morning and all the products are delivered to the customers at their doorsteps before 7.30AM. Also, the products delivered are charged at MRP. These items are fresh and packed according to the company standards.
Over to You

Doodhwala is your app-based milkman that will take care of all your dairy and grocery needs ensuring that the items get delivered at your doorstep early in the morning. It understands the problems of different households and makes sure that the daily needs of every household trusting Doodhwala get fulfilled. If you are the resident of Pune or Bengaluru, you should definitely install this app.

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Naveen is SEO Expert by Profession and A blogger by hobby, who writes on various topics like Tech, SEO, Blogging, Life style, Business and a lot more.

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13 Best Yoga Poses for Beginners Everyone Should Practice

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Yoga Poses for Beginners

Are you looking for some beginner-friendly yoga poses?

You definitely landed on the right page then. We have collected some best yoga poses to help you to soothe your mind and body.

Everyone is practicing yoga these days whether a common man or a celebrity. Yoga gives so many health benefits beyond just flexibility, strength, and, balance. It also helps to fight stress and anxiety. It also reduces inflammation in the body. If you perform yoga regularly, you can get relief from migraine and cervical pain as well. 

Also, check –The Most Effective Method to Become A Personal Trainer

One of the best parts about yoga is that it fits all age groups per varying poses. There are so many postures available for beginners as well as experienced yoga performers. Some require less physical activity like laughing yoga and some require so much bodily strength. Here, in this blog, we are going to discuss some of the best yoga poses perfect for beginners. 

Don’t forget to check this – The 10 Best Diet Plans for Your Overall Health in 2023

So, what are you waiting for? Take out your mats and start yoga to keep your body healthy!

Best Yoga Poses for Beginners to stay fit and healthy

Mountain Pose (Tadasana)

Yoga Poses for Beginners
Mountain Pose (Tadasana)

The mountain pose is especially for beginners to improve the posture of the body. The pose must look like a standing position but it is actually the base of almost all yoga poses. This pose is good to talk about the alignment of your body. 

The correct alignment of the body as per the mountain pose is standing straight from head to toe, with the shoulders and pelvis along a straight line. It can be a proven anxiety reliever for you if you do this yoga pose correctly. The Mountain pose gives you an idea of the unbalanced body part, on which you need to work.

How to do it?

  • Stand with your toes and the heels a bit apart from each other. 
  • Press your feet from all the corners of it and feel the engagement of the legs and all the active muscles.
  • Relax the shoulders and keep moving them back and forth.
  • Inhale with a deep breath and put your arms upwards as in a prayer position in front of the chest or you can make them rest by your side.
  • Take long and slow breaths in and out. You can choose to close your eyes if you like.

Mountain pose is a must for any beginner to know about the body, So it is a not-to-be-missed pose for every starter especially.

Downward-Facing Dog (Adho Mukha Svanasana)

Best Yoga Poses for Beginners
Downward-Facing Dog (Adho Mukha Svanasana)

The next pose is the Downward-facing Dog pose, a well-to-try pose for beginners. The pose comes under the category of standing-type of poses. Some may find this pose to be a little tricky, but if you learn this, you will get a lot of benefits. Many beginners do this pose wrongly by leaning too far forward which makes it more like a plank. But you should do it correctly by keeping most of the weight in your legs. This yoga lengthens and decompresses your spine, and strengthens your arms.

How to do it?

  • You have to lie down with your stomach on the mat and put your hands flat on the ground just beneath your shoulders.
  • Raise your hips and open up the chest to shift weight slightly forward to the palms of the hands. The weight of the body should rest on your hands. (These are steps of the cobra pose and you have to start with this pose)
  • Now breathe in and out and grip the ground with the toes. You should use the strength of your arms and abs, and push the hips upwards while stretching the arms and the legs.
  • Now bend your head toward the ground. This will form a triangle shape with your body.
  • You have to make sure that your hands stay flat in line with the shoulders and your feet should be hip-width apart. Try to stretch the back as much as you can. 

Also, check –Best Flat Stomach Workout Plans You Can Do at Home

Warrior I (Virabhadrasana I)

Best Yoga Poses
Warrior I (Virabhadrasana I)

Warrior I is one of the most suitable yoga poses for beginners. But attaining the right position to perform Virabhadrasana is quite challenging. 

How to do it?

  • Take a mat and kneel down and take your hands in towards the knee. 
  • Your shoulders should be exactly below the hips.
  • While exhaling, lift your knees from the mat. You have to extend the tailbone away from the pelvis back and elevate sitting bones on the side of the roof. 
  • Move your legs from inward ankles up. Do this via your groins. Now stretch the heels.
  • While pressing the base of the finger, make your outer arms firm and lift your inner arms to the head of your shoulders. You have to keep your head in the mid of your upper arms. 
  • You have to maintain this same pose for 9-10 breaths and then relax.

Warrior II (Virabhadrasana II)

Yoga Poses
Warrior II (Virabhadrasana II)

Warrior II is a bit different from Warrior I. In this pose, your hips face the side of the mat. When moving from Warrior I to Warrior II, the hips and shoulders should be open to the side. It will help to strengthen the quadriceps. Both these Warrior poses are necessary for any beginner to learn. You should regulate your breathing while performing this yoga. 

How to do it?

  • Apart from the steps of the previous pose, bring your arms down and straight out to either side. Open your hips and make twist your body to face one of the sides. 
  • You will rotate your back foot and the angle of your toes should be 45 degrees. 
  • Keep your front knee stacked over the ankle. And your front toes should face forward. 
  • Don’t let the gravitation pull you down, instead stay strong and perform this pose to increase your patience and endurance. 

Tree Pose (Vrksasana)

yoga for beginner
Tree Pose (Vrksasana)

You can consider the tree pose as one of the best beginner-friendly yoga postures. It will help your body to get the alignment and make a proper balance of your weight and comfort. It is one of the excellent balance exercises. This pose seems to be a bit challenging for the hips, ankles, and feet. It will help you to enhance your strength and focus. It will also help to heal leg pain and headaches.

How to do it?

  • To start this yoga asana, stand straight. Now join your hands in a prayer position. 
  • You have to lift your hands over the head. Now move your left leg.
  • You have to place this left leg on the inner thighs of the right leg. And maintain this balance. 
  • You can balance it by pressing the four corners and fingertips to the ground. 

Don’t forget to check this – The 20 Best Exercises for Weight Loss

Lotus Pose (Padmasana)

yoga for beginner
Lotus Pose (Padmasana)

The next choice is the lotus pose which is done during meditation. You have to start this pose for some seconds and then increase the timing as it can put a lot of pressure on the knees if you are not used to it.

How to do it?

  • You should start the lotus pose by bending or curving the knees and placing the top of the left foot just inside the place where your hip creases near the groin. 
  • Now bend or curve your right knee and slowly lift upward your right foot on the top of your left leg for resting just at the same point where the hip creases the groin.
  • You should feel or sense a little strain in your ankles and knees. You have to hold it for 5-7 breaths and do it for another side.

Low Lunge (Anjaneyasana)

the best yoga for beginner
Low Lunge (Anjaneyasana)

Low lunge is a pose of the standing category. This yoga pose is an incredible hip opener. If you have tight hips or you sit in front of the computer for the whole day, this pose is perfect for you. 

How to do it?

  • Make a right angle with your front leg to place your knee directly over the ankle and your thigh should be parallel to the floor.   
  • You have to keep your hips level and have energy in your back leg. 
  • Do this pose correctly by going deep enough in the front leg and sagging in the back leg. You can notice this in the mirror while performing this. 
  • You can hold it for around 5-7 breaths in starting.

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Bridge Pose (Setu bandha)

easy yoga poses
Bridge Pose (Setu bandha)

Bridge pose is one of the common asanas to be practiced at the end of your yoga session. This is a very gentle way to do spine extensions. That’s why it is also known as a backbend. This type of posture will improve the mobility of your spine. It can also counter the results of too much sitting. It is also good to improve your digestion. 

How to do it?

  • You have to lie down on the floor or mat. Place your both hands in a straight position on the mat.
  • Bend your both legs while laying down and keep both your hands stretched. 
  • Make a bridge of your body by taking your hips upward and then going back towards the ground. 
  • If the bridge seems very intense for a beginner, you can place a block to make a supported bridge.
  • Always try to root into the feet. This will help you to support the bridge by using your leg muscles.

Bound Angle Pose (Baddha Konasana)

easy yoga poses
Bound Angle Pose (Baddha Konasana)

The bound angle pose is one of the most accessible poses to enhance flexibility in the hips. This is great for beginners as it can be modified as per the individual. It has so many positive points for your body as it gives stretching to the inner thighs and knees. It also helps to enhance the circulation of the body. 

How to do it?

  • Sit on a mat and draw the soles of your feet together. The soles should face each other in front of you.
  • Your knees should go wide. If you feel some strain on the inner groin, you can keep blocks or blankets under your knees to relax your body. 
  • Keep one hand on the belly with the rise and fall of a breath and place another hand at the heart. 
  • You can stay like this for about 5 minutes in starting and feel the heart pumping inside your body. 

Seated Forward Bend (Paschimottanasana)

Best Yoga poses step
Seated Forward Bend (Paschimottanasana)

The seated forward bend yoga posture is one of the most common and best poses for beginners. In a single movement, you can stretch your whole body muscles. You can say it is the king of all basic yoga postures. It helps to improve metabolism, cervical, and back pain, etc.  

How to do it?

  • Sit straight and place your legs in front of you. 
  • Slightly move forward from your waist and you have to hold both feet together while doing this.
  • Avoid bending your shoulders and folding your knees. Slowly move downward in this position. You have to touch your knees with the nose. 
  • You have to keep your neck aligned with your spine.

Also, check – Top 10 Ways to Stay Fit and Healthy to live a Happier Life

Cat Pose (Marjaryasana)

the best yoga for beginner
Cat Pose (Marjaryasana)

Cat pose is one of the favorites of yoga lovers. A regular cat pose helps you to massage your spine. You can also modify it with some crunches. Then it will give you some extra concentration and balance.

How to do it?

  • You have to keep your hands and knees aligned with your shoulders while keeping your hips and wrists parallel to the knees.
  • While inhaling, elevate the right hand to the shoulder. The fingers of the right hand should be pointed forward while performing this. 
  • Make a balance of your body and raise your left leg up to the height of your hip.
  • While exhaling, keep your leg down for 5-7 breaths. And after this, resume the starting position. 
  • Now repeat the same steps for another side.

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Cow Pose (Bitilasana)

the best yoga for beginner
Cow Pose (Bitilasana)

If you have some back ailment problem, this is one of the best yoga poses for beginners with such problems. It is performed with the cat pose below as a ‘flow’. This directly means these poses are performed in a sequence or you can say ‘together’.

How to do it?

  • After you perform the steps of the cat pose, keep your hand shoulder-width apart, and knees hip-width apart. 
  • Just gaze down at the floor, and arch the back while exhaling. Your focus should be on pushing your butt out behind you. 
  • Repeat this for some time.

Child’s Pose (Balasana)

yoga poses for children
Child’s Pose (Balasana)

The last but not the least option on the list is Child’s Pose- a perfect yoga for beginners. It is very easy to do for yoga lovers. This posture comes in variations to relax your body. It assists in controlling stress and controls blood pressure. 

How to do it?

  • Kneel down and take your hands on your toes in a comfortable manner.
  • Now sit over the heels.
  • You have to disparate your knees that are aligned with your hips.
  • Now have a deep breath and slowly bend forward. You can do this for 30 seconds to 2-3 minutes.
  • If you are unable to touch your head to the floor, you can take a cushion or rounded blanket. You should not give tension on your neck while performing this.

Winding Up

Closing this blog with these given beginner-friendly yoga poses to strengthen your body and heal your mind. Regular practice of such yoga asanas can help you to endure more and more strength. Some basic benefits of yoga are:

  • Helps to build strong muscles.
  • Increases flexibility in the body.
  • It also balances blood circulation.
  • Make your mind, body, and soul healthy. 

So, start your year with your favorite asanas from the list and get ready to be healthy and fit. For any query, you can comment below. We will connect with you soon!

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Best 15 Flat Stomach Workout Plans You Can Do at Home

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Flat Stomach Workout

If you are looking for a “getting a flat belly in seven days workout plan”, then sorry dear, you are in the wrong place.

I believe that fitness is a journey that requires consistent effort and a lot of patience. It is difficult to shed the obstinate fat in your abdomen. According to the AARP, those with abdominal fat are more likely to get cardiovascular disease, diabetes, attack, and some malignancies.

But don’t be concerned. With all of my experiences, I can assure you that if you follow the flat stomach workouts outlined below at home, you will definitely fire up your core and obtain a toned and flat belly.

Also, checkThe 20 Best Exercises for Weight Loss

Are you curious?

So, let’s get started.

What is the significance of a strong core?

A strong core tends to go beyond appearances and the concept of a “flat tummy” when increasing core muscles is also an important aspect in maintaining overall good fitness and flexibility of your body. Some of the world’s strongest people don’t have six-pack abs, yet they can carry a lot and execute incredible athletic feats. Furthermore, having a powerful core helps you avoid injury, especially in the knees and hips.

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However, and this is critical, the core encompasses more than just the muscles that run along the middle of your stomach. In actuality, the core is a three-dimensional ‘box’ structure that contains:

  • Your intestines
  • Your gluteus maximus
  • Your muscles in your lower back

So, when we speak about creating a powerful core, we’re referring specifically to developing a strong ‘trunk.’ Got it?

What muscles make up a flat stomach?

The following muscles contribute to a flat stomach:

  • Pelvic floor muscles: support organs like the bladder, uterus, and intestines.
  • Transverse and rectus abdominis muscles: sometimes known as the “six-pack,” are essential for muscle performance (hinging, stretching, twirling) and stability.
  • External and internal obliques: aids in breathing and trunk rotation.
  • Erector spinal muscle: strengthens the back and offers a sturdy platform for rotations.
  • Core: It is a link between a lot of muscles that encompass your entire spine, linking your hips, spine, neck, and shoulders.

So, those partial bike pushups and other stomach workouts, you’ve been doing before bed is basically neglecting a large portion of your core. Not to mention that they may slow down your development and are a dangerous method to work out. Strive for diversity in your workouts, and strength will follow. 

Believe me!

Best Flat Stomach Workout Exercises

Supine Leg Raises

Objectives:

Lower and upper abs, hips, calves, and quadriceps

Steps To Follow:

  • Place yourself on a mat. Place your thumbs beneath your hips and your palms level on the floor. Lift your feet slightly off the floor, gaze toward the ceiling, and tighten your core. This is your starting point.
  • Raise both of your legs to ninety ° and slowly lower them.
  • Raise your legs once more just before contacting the floor. Perform 3 pairs of 15 reps.

What Not To Do:

Do not put your feet entirely on the ground or elevate your legs by pushing your hips with your hands.

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Butterfly Kicks

Objectives:

Lower and upper abdomen, buttocks, quadriceps, and calves.

Steps To Follow:

  • Lie on the floor on a mat. Place your palms beneath your hips.
  • Raise your head, back and neck, and legs off the mat. This is the beginning point.
  • Drop your left leg. Elevate your left limb and drop your right leg just before they hit the Elevate your left limb and drop your right leg just before they hit the floor.
  • Repeat 12 times to finish one set. Perform 3 pairs of 12 repetitions. Take a 20-second pause before proceeding to the next exercise.

What Not To Do:

Do not perform this exercise rapidly or hold your breath.

Bicycle Twists

Objectives:

Rectus abdominis, core muscles, pelvis, quadriceps, and calves.

Steps To Follow:

  • Lie on a mat and raise your feet off the mat while, flexing your knees.
  • Put one of your thumbs behind each ear. Grip the back of your head with your four fingers. Raise your chin from the mat. This is the beginning step of your workout.
  • Straighten your left leg and press it down. Move up and turn to the right simultaneously. Try to connect your left elbow with your right knee.
  • Bring the left leg to something like a bent position by bending back down.
  • Repeat with the other leg. Complete 2 pairs of 12 repetitions. Take a 10-second break before going to the following exercise.

What Not To Do: 

Do not speed through the sets and do not sink your chin in the ground.

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Sit-ups

Objectives:

Rectus abdominis

Steps To Follow:

  • Place your feet on the ground and your knees flexed. Place your arms behind your head and tighten your abs. Elevate your face and arms off the floor and look up. This is where you’ll begin.
  • Using your core strength, lift your weight off the floor and move into a sitting position.
  • Go to your starting point slowly. Complete 2 pairs of 12 repetitions.

What Not To Do:

Make a differentiation between sit-ups and crunches. Sit-ups require you to physically stand up and return to your starting position. Always set your elbows apart when sitting up.

Heel Contact

Objectives:

Back muscles and upper abs.

Steps To Follow:

  • Position yourself on the mat. Maintain a flexible posture, legs broader than shoulder-width apart, and feet flat. Maintain a chin up, shoulders relaxed, and core engaged with your elbows by your sides.
  • Fold your rightmost sideways and try to make contact with your foot.
  • Bend to the other side and try to make touch with your left heel with your left hand.
  • Rep 20 times to finish one set. Complete 3 pairs of 20 repetitions. Take a 20-second break before proceeding to the next exercise.

What Not To Do:

Keep your feet away from your hips.

In and Out of the Leg

Objectives:

Lower and upper abdominal, buttocks, calves, and quadriceps.

Steps To Follow:

  • Place your feet on a mat. Position your arms behind you, hands flat on the floor. Lean back and elevate your legs from the floor. This is your starting point.
  • Tuck in both of your legs. Pull your arms and shoulders closer to your knees at the same time.
  • Return to your starting point. Perform two sets of 20 repetitions.

What Not To Do:

Do not spread your hands too far apart in the rear.

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Crunches

Objectives:

Crunches

Steps To Follow:

  • Lie down on a mattress with your knees contracted and your feet securely placed on the floor.
  • Put one of your thumbs behind each ear. Grip the back of your head with your remaining fingers. Raise your head off the floor. This is where you’ll begin.
  • Begin by cuddling up and using your head to touch your knees.
  • Return to your original starting place.
  • While relaxing, inhale and exhale after curling down. Complete 2 pairs of 12 repetitions.

What Not To Do:

Try not to tuck your chin in.

Reverse Crunch Half Seated

Objectives:

Lower and upper abs, and hips

Steps To Follow:

  • Lie on a mat, knees flexed, and feet straight on the mat. Recline and support yourself with your elbows. Here is where you’ll begin.
  • Lift both legs from the mat and bring them up to the nose.
  • Return your legs to the beginning position gradually. Perform 3 pairs of 15 reps.

What Not To Do:

Don’t strain your shoulders excessively or twist your lower spine.

Mountain Climbers with Crossbody Bags

Objectives:

Rectus abdominis, elbows, core, pelvis, hamstrings, and quads.

Steps To Follow:

  • Put yourself in a push-up position. Check that your elbows are precisely beneath your shoulders. Maintain a straight line through your neck, spine, and hips. You should not rise up and bend down. This is your starting point.
  • Elevate your right foot off from the mat, extend your knee, and bring it near your chest on the right side.
  • Return the right foot to its initial position. Elevate your left foot off from the mat, stretch your knee, and bring it near to your chest on the left side.
  • Increase your speed and perform as if you were running! Perform 2 pairs of 25 reps. Before moving on to the next exercise, take a 20-second pause.

What Not To Do:

Keep your palms close to your body and avoid drooping your head or lower back.

Crunch Jackknife

Objectives:

Lower and upper cores, pelvis, thighs, and quads.

Steps To Follow:

  • Place yourself on a mat. Raise your hands above your head. This is your starting point.
  • Lift your arms and shoulders while retaining your neck and back in the same line. Lift both of your feet from the ground at the same time.
  • Try putting your hands on your knees.
  • Return to your starting position. Perform three sets of 12 repetitions.

What Not To Do:

Do not entirely lay your head on the ground between repetitions.

The Russian Twist

Objectives:

External rotators, upper and lower cores, and glut.

Steps To Follow:

  • Lay on the mat, lift your legs, keep your knees loose, and lean back slightly. Join your palms to balance your body. This is where you’ll begin.
  • Twist your upper body to the left first, then to the right.
  • Perform 3 pairs of 12 repetitions for the best results.

What Not To Do:

Do not hold your breath while executing this workout.

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Exchange toe taps while reclining

Objectives:

Deltoid, external oblique, and glutes.

Steps To Follow:

  • Lay on the mattress and extend both legs to 90 degrees. Extend your hand high and lift your neck and spinal erectors off the floor to strengthen your core. This is where you’ll begin.
  • Bend up and use your right hand to try to connect your big toe to your left foot.
  • Curl down one more.
  • Curl up once more, this time aiming to make touch with your right foot using your left hand. Perform 2 pairs of 15 reps.

What Not To Do:

Not to worry if you are not able to reach your foot. Try reaching across the knee or try to near the toes as possible.

Burpees

Objectives:

A full-body workout that also works your abs.

Steps To Follow:

  • Stand tall with your legs shoulder-width away.
  • Kneel down and put your hands on the mat. For clarity, we’ll refer to this as the “frog” stance.
  • Hop and push both legs back into a plank posture.
  • Jump back to the “frog” posture.
  • Jump vertically and stretch your arms above your head.
  • Land gently on the floor.
  • Return to the frog posture, then to the plank posture. Perform 3 pairs of 8 reps. Take a 10-second pause between sets. Furthermore, take a 20-second pause before going on to the following exercise.

What Not To Do:

Do not create unrealistic expectations. Burpees are difficult to complete. It makes no difference how many burpees you perform. What is important is just how many you can do while keeping proper posture.

Plank

Objectives:

Rectus abdominis, abs, hips, triceps, and glutes.

Steps To Follow:

  • Kneel on the floor.
  • Put your elbows down on the mat.
  • Raise your right leg first, followed by your left leg.
  • Maintain a straight line between your head, back, and hips. Maintain focus on your core.
  • Maintain this position for a minimum of 30 seconds. Perform 3 pairs of 30-60 second holds.

What Not To Do:

Keep your palms close to your shoulders. Do not slump or pike your lower back.

Side Plank

Objectives:

Shoulders, biceps, and glutes, as well as the abs and core.

Steps To Follow:

  • Form a half-lying side position on your right. Put your left foot on the floor, across your right foot.
  • Place your left palm on your waistline and your elbow just below your shoulder.
  • Raise your pelvis off from the ground. Your spine should be parallel to your head and neck.
  • Stretch your left hand broad to make this more difficult.
  • Maintain this position for 30-60 seconds. Continue to breathe.
  • Reduce your body weight. Take a 10-second rest, switch sides, and repeat on the opposite side. For novices, one round of this activity is sufficient. As you improve, you can increase the duration and sets.

What Not To Do:

Avoid dropping your pelvis.

The Bottom Line

A flat tummy is a realistic goal if you commit to and follow a good workout and lifestyle regimen. Within a matter of weeks to several months, you should notice obvious benefits. It is entirely up to you how you choose to judge your achievement. You can judge how you perceive, how particular items fit, or real waist and hip measurements. 

The more committed you are to your goal, the more probable you will achieve the desired objectives.

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Top 10 Natural Ways to Increase your Height Fast

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Natural Ways to Increase your Height

You may have heard, Genes are the main factor in deciding your height, but it is also true that if you try hard with some top effective natural ways to increase your height, you can get good results!

People who have short heights sometimes feel shy and frustrated especially when they are in some gathering. The very first thing is, you should be happy with whatever body structure God has given you and you should not feel inferior. However, if you want to work on your body happily, you can do so. If you feel to grow your height a bit without taking any artificial medicines and methods, you can try these given 10 top effective natural ways to grow taller. 

Let’s dive into reading further!

Top Effective Natural Ways to Increase your Height

A Balanced Diet

Natural Ways to Increase your Height

 

From your childhood, you must have heard about the results of eating healthy and balanced food. Your body should get all the essential nutrients, especially in the growing years. You must include the given foods in your diet:

  • Fresh vegetables
  • Fresh fruits
  • Dairy foods
  • Grains

Also, apart from taking these essential nutrients, you should avoid taking foods with high amounts of sugar, saturated fats, etc. Only doing exercise alone can’t help you to grow your height, consuming a healthy diet altogether can help you a lot to achieve this. Always try to take a protein, and calcium-rich diet and avoid anything that may harm your body. 

Also, Check –  Top Ways to Stay Fit and Healthy to live a Happier Life

Adequate Amount of Sleep

Best Ways to Increase your Height

You may get surprised to know, your brain produces growth hormones when you’re having a deep sleep. So, you should give yourself 7-8 hours of sleep to your body. This may not affect your height in long term, but in your adolescence, if you take less than the required sleep, it may harm your body and affect your growth.

Your body produces the HGH hormone during your sleep. Production of this hormone may get affected if you will not give adequate amounts of sleep to your body. There are approximate hours of sleep during different stages of life that are given here:

  • 14-17 hours for newborns.
  • 12-16 hours for infants (4-12 months).
  • 11-14 hours for toddlers (1-2 years).
  • 10-13 years for 3-5 age group kids.
  • 9-12 hours for 6-13 age group children.
  • 8-10 hours for teenagers of age 14-17 years.
  • 7-9 hours for adults of age 18-64.
  • 7-8 hours for older ages above 64.

Take good sleep and maintain your body with a good amount of HGH production. This will help you to increase your height a bit if you do it at the correct time.

Yoga

Increase Height

If you can’t do targeted postures or exercises, you can try yoga. Yoga can strengthen your muscles, and help you to maintain body posture. You can actually stand taller with yoga. You can easily follow this natural effective way to enhance your body structure. You can try it at home or even in groups at yoga centers. You can start this by taking video help from the internet and trying beginner poses first. 

Some of the important poses that you can try are:

  • Suryanamaskar
  • Mountain Pose
  • Cobra Pose
  • Child’s Pose

Yoga is one of the most recommended height growth tips to give efficient results. Apart from this, it also cures many diseases in the human body. You can many more asanas with the above given to enhance overall health. Apart from this, if you want to lose weight, then definitely try this best exercise.

Massages

Increase your Height naturally

Massaging your body for some time in a day can give you relaxing effects and strength to the muscles. Spend at least half an hour massaging the body preferably with olive oil to stimulate the growth hormones. It not only prevents the pain in your body but also improves the circulation of blood. Which ultimately results in the simulation of hormones to give you a fantastic result.

Cycling

Natural Ways to gain height

There is a reason behind cycling apart from traveling from one place to another. Cycling helps to burn calories and improves metabolism. It acts as a good stretching exercise. There is also evidence that it promotes vertical growth too. 

You should ride your bicycle with flat feet on the pedals and straight back. You should seat risen to a position to make both your legs completely extended. 

If you are a teenager and want to grow a bit taller, then it is the right time to start cycling. It is the best age when you can have maximum benefit from your growth hormones. There is nothing better than stretching your legs that too with fun while cycling. If you have a fitness app then you can also track it

Swimming

Tips to Increase your height

Swimming is considered the best complete body exercise to improve your overall health. It helps to stretch the body in a single move. This will eventually result in growing your height. This is best to perform when you are a teen to get the maximum output. 

One uses legs, arms, and body to the fullest while swimming. Hence, it develops overall muscle health. If you are one of the people that hates sweating and heat during exercising, then this one is for you. Breaststroke is one of the good swimming types to increase your height.

Skipping

Increase your height

Skipping is another good exercise to increase some of the height inches. It assists in the stretching of muscles and back ligaments. It also lengthens the tailbone. If you find some of the exercises tiresome and hard, then you should definitely go for skipping. If you are at home then you can do these fun activities with your mother, believe me, you will have a lot of fun and by doing these activities your height will also increase.

The number of times you jump your body, the more you succeed in growing your legs. And skipping a rope is one such method to perform. You can do skipping with rope for at least 30 mins a day. It will also help to burn calories. By doing this regularly, you can achieve your maximum height.

Stretching

Top Effective Natural Ways to Increase your Height

Doing regular stretching in any form is one of the ways to stimulate growth hormones. You can start your day with some light exercise sessions. You should do this as per your body’s flexibility and intent to do the workout. Starting from mild stretching exercises, you can do some harsh and intensive ones.

You should do stretching for at least 20 mins daily. You can choose cat stretch to start. You can master this easily. Apart from growing a bit, you will notice your stamina is also improved. You can do this at your body’s convenience. 

Also, checkThe Most Effective Method to Become A Personal Trainer

Ashwagandha

Increase your height fast

Apart from performing exercises, taking some natural edible things can also help to grow your height a bit. And ashwagandha is one such thing. It is Indian ginseng that assists in growing your height. Ayurveda has some good evident results from this. 

It consists of some minerals in it that broaden the bone skeleton and density. You can easily get this from any herbal store. You can take this in many forms but the basic one is to mix it with milk. You can mix two tablespoons of it in milk and drink it every night for around 2 months. This way surely helps to maintain your body. 

Be in Good Posture

Increase your Height

Regularly having poor postures can make you look shorter than your actual height. And slumping or slouching can affect your actual height. There are naturally three curves of your back. But if you do slumping regularly, these natural curves may shift to accommodate a new posture for your body. And you can experience pain in your back and neck. 

You should always be mindful of how you stand, sit and sleep. You can take a pillow while laying or a standing desk while standing as per your body’s needs. You should also do regular exercises to improve the body’s posture.

Key Takeaways

That’s all for this blog!

These are some of the best natural ways to increase your height. You can get the maximum results when you are in puberty age. Apart from trying these methods, you can also sit in sunlight regularly to make your bones stronger. And always try to be in good posture. If you try harder to achieve something, you will definitely get it. 

If you have any option in mind, do share it with us. Still, have queries in mind, feel free to connect with us….We will serve you happily!

Hope you had a good read!

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