Holistic Life with Manika

Manika Kashyap

7 Awesome Booty Shaping Exercises

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There is a way to get the awesome booty you’ve always dreamed of. It does take a little work and dedication however it is easier than you think. Here are 7 awesome booty shaping exercises to help you reach your goal:

1. Lunges: This exercise really does tone and shape your butt. When you first start doing lunges don’t add any extra weight. Your body needs to get used to this type of exercise first. Lunges put extra stress on your knees so it is important that you do this exercise properly. There are plenty of free exercise videos on YouTube which can teach you the correct way to do a lunge.

2. Squats: Squats are the most popular exercise to tone up muscles. Use your own body weight for resistance training. Remember to keep your back straight while doing squats. This takes the pressure off your lower back and puts it on your buttocks were it is most needed. Other things to remember when doing squats are: distribute your weight evenly by keeping your feet flat on the floor and using your heels to push you up out of the squat. Don’t drop into a squat; use controlled movements so that your knees will not be put under a lot of extra pressure.

3. Stair Climbing: Instead of taking the elevator why not climb a few sets of stairs instead? Alternatively you can use a stair climber at the gym or in your home if you have one. The muscles in the backs of your legs and buttocks get an excellent workout when climbing stairs.

4. The Isometric Butt Squeeze: You can do this while watching T.V. Lie face down on the floor and squeeze your butt cheeks together for 30 seconds at a time. Alternatively, you can do this exercise while sitting in a chair or standing. Butt squeezes are exceptionally good for women; it tightens the pelvic floor area and tones the buttocks at the same time.

5. Step-ups: For this exercise you will need a step or bench. You start with one foot on the ground and the other on the stair. Push off with your foot that is on the ground until it reaches the same height as the one on the stair. Slowly lower back down until your foot is back on the floor. Change feet and repeat as many times as you can.

6. Deadlifts: You will need a barbell for this exercise. Pick the barbell up off the ground while keeping your back straight, knees slightly bent and your eyes focused in front of you. Repeat this exercise as many times as you can in a two-minute period. This exercise will shape your butt in no time.

7. Hindu squats: A different style of squat. Squat up and down as fast as you can while touching your fingertip to the ground during each repetition. This exercise is great for burning fat and shaping your buttocks at the same time.

Getting a beautiful round butt is easy when you use these 7 awesome booty shaping exercises as part of your workout routine.

Go to Health Tips For Women to get health and beauty tips that you can use, for today’s health minded women. Discover tips and advice that will make you feel better, look better and learn to enjoy life. We will show you how to live a healthy lifestyle in today’s fast food, fast paced society.

Discover the advantages of living a healthy lifestyle and see the benefits that a well balanced diet can do for you. For more information about weight loss, healthy living, getting the proper diet and exercise and other usefull health tips go to: Health Tips 101

Article Source: https://EzineArticles.com/expert/Joel_Gray/137609

Exercises and Workouts – How You Can Ease Your Gym Fear

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Want to get into better shape but not feeling so great about the idea of going to a public gym? Sadly, many people have a level of gym fear. They worry what others think of them and how they look, or worry they will not know how to use the equipment properly.

Whatever the case, it is important you get past gym fear because there are many benefits to be had from taking part in public gym workouts. You simply will not get the equipment options at home. Therefore, your results can be slower.

So how can you ease your gym fear? Here are a few things to keep in mind…

1. Book A Session With A Trainer. If not knowing how to use the equipment is what is stopping you, that is an easy fix. Just book a session with a trainer to help show you. They will help you learn the ropes, and before you know it, you will look like a pro.

One or two sessions with a trainer can make any beginner feel far more confident in going to the gym.

2. Wear Clothing You Feel Comfortable In. Next, be sure you wear clothing you are comfortable in. At the start, it is not about fashion. Instead, it is about function. Worry about how you look later. Right now, focus on comfort.

The more comfortable you are, the more confident you will be, and that is what most people will notice anyway.

3. Start Slow. It is important you start slow. The last thing you want to do when you first start at a gym is to try every piece of equipment and then find you cannot walk the next morning.

If you are learning a bunch of new exercises, try just doing two or three first. Get used to those and then add more to the mix. This will help to limit your post-workout muscle soreness and make going to the gym a far more positive experience.

4. Get A Training Partner. Finally, consider getting a training partner. Going with a friend to the gym is a fast and easy way to feel more comfortable and take the pressure off you. When you are with someone else, it will not feel like everyone is watching you (which, chances are, they are not anyway!).

Plus, those who go at it with a friend are more likely to stick to their program, so it is a win-win situation.

Keep these ideas in mind and get past those gym fears. Once you go for your first few sessions, chances are you will be hooked and back for more in no time.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn’t in the endless volumes of available information but in yourself.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

To Detox Or Not To Detox

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One of the latest health trends is the Detox Cleanse. They claim to detoxify your body by flushing out toxins, while giving you more energy, making you feel less bloated and help regulate bowel movement.

So why the controversy?

Some detox cleanses suggest fasting during the cleanse. Which is basically just another way to starve yourself to lose weight. Starving yourself may “shock” your system into losing weight but it is not the safest or healthiest way to lose weight and keep it off.

It is essentially a crash diet which often leads to quickly regaining the weight and sometimes putting on even more than you lost. Fasting also lowers your metabolism making it difficult to burn calories while starving your body of necessary nutrients.

Some common side effects of using a Detox Cleanse and fasting include irritability, headaches, fatigue and difficulty thinking clearly. There are healthier ways to lose weight (even quickly) without starving.

Eating a well balanced low carb diet that is high in protein, vegetables, fruit and legumes is a much safer way to lose weight and keep it off. Replace whole grains for white bread, pasta & rice. It keeps you feeling full and energized longer than refined carbohydrates.

Exercise is a key factor to losing weight and maintaining a healthy lifestyle. It is a healthy and natural way to burn calories, let off steam and relieve stress. Detox cleanses discourage exercise while fasting, making it more difficult to burn calories.

Detox Water drinks are not a cleansing fast. They act as a natural diuretic to prevent bloating and are a great substitute for carbonated and sugary drinks. Well. Now we’re talking. Drinking lots of water is essential for losing weight and maintaining a healthy weight.

Most Detox Water drinks are just water with fruit. However there are recipes that include vinegar and spices. Adding various fruits, vegetables and herbs to water creates a natural cleanse or diuretic. It also makes the water taste good which promotes drinking more water. The sweetness from the natural fruit also helps stave off the craving for sugary sweet drinks like juice or soda.

Drinking more water not only makes you feel more full, it prevents dehydration which causes headaches, fatigue, muscle cramps, light-headedness and constipation.

If you decide to try a Detox Cleanse watch carefully for these symptoms: headaches, fatigue, irritability and digestive problems. If you experience any of these symptoms you might want to rethink the fast and opt for a safer natural cleanse.

As far as an all natural Detox Water, drink away. It is a healthy natural way to stay hydrated, prevent bloating, curb your appetite and reduce the craving for fatty sugary drinks and sweets.

To get a free copy of my favorite Detox Water recipe go to https://www.irenegabelnick.com/free-recipe/

Article Source: https://EzineArticles.com/expert/Irene_Gabelnick/2365983

5 Ways To Motivate Yourself To Exercise

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One of the biggest challenges I hear from people trying to lose weight, eat healthier or who just want to be more toned and fit, is lack of motivation.

When you exercise the rewards of feeling good and losing weight become a motivator in itself. Seeing results causes a chain reaction that leads to more exercise and healthier eating. So motivating yourself becomes your motivation.

There are certainly days when working out becomes a challenge even for me. Whether it’s my schedule or I’m feeling a little off. Sometimes I just don’t feel like it. But I know that I will feel better afterwards because I always do. Not just physically but I feel better psychologically too.

Here are 5 ways to motivate yourself to exercise:

1. Remind yourself how good you feel after a workout. Whether it’s the feel of your heart pumping, a runner’s high or the feeling of accomplishment, you always feel better after exercising.
2. Reward yourself. Allow yourself a treat after a workout. It doesn’t have to be something unhealthy. It could be a delicious protein shake or a healthy salad with shrimp and avocado. The thought of that delicious treat will not only get you out the door, it will make you work out a little bit harder too!
3. Put on a cute exercise outfit. When you look good, you feel good. If you don’t have a cute outfit reward yourself with a shopping trip. You’ll feel great as you try on the tight workout clothes after dropping a few pounds.
4. Do something you enjoy. The options are endless. If you absolutely hate running find something else. Try a yoga class or Pilates. If the you don’t like group classes and prefer working out at home, try a YouTube video. Let’s face it, if you hate it, you’re not going to do it. So find something that’s fun.
5. Visualize your goal. If it’s that bikini you want to look good in, hang it up next to your mirror where you will see it every day. Or hang a picture of an ideal fit body on your refrigerator. It will act as a motivator and encourage you to choose an apple instead of that piece of cake the fridge.

We all have different goals and motivators. The important thing is to find whatever works for you and keep doing it. If your routine becomes boring try something new, find new music to listen to or find a friend to work out with. Just don’t quit.

You can get FREE recipes and learn more ways to get motivated, healthy & fit by going to: http://www.irenegabelnick.com

Article Source: https://EzineArticles.com/expert/Irene_Gabelnick/2365983

5 Minutes of Breathing for Relaxation at Work

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Do you ever wish you could truly relax for just a few minutes at work? Deep breathing for relaxation will give you a method to let go of stress anytime, day or night. If you can get just 5 minutes of breathing for relaxation at work you can completely re-energize your entire body and mind with this technique. You may think that you just don’t have time to stop unwind, and relax, but all you need is 5 minutes to restart. Fortunately for us, focused and deep breathing is one of the best techniques for quickly letting go of anxiety and stress.

1. Just sit up straight, or stand up, or lie down. Place both of your hands on your abdomen, down around your belly button.

2. Now breathe in while you are mentally counting to 5. As you breathe in force your stomach out, as much as possible. Feel your stomach protruding out and enlarging. Think of yourself as breathing into your stomach when you practice.

3. Now breathe out for the same count of 5. As you breathe out pull your stomach in, and go to the same extremes you did when you inhaled. Force your stomach in to your backbone and under your rib cage as far as possible, causing a complete exhalation of the air from your lungs. Continue to count to 5 on the inhalation and exhalation, as you feel your hands moving with your stomach. For added stress relief and relaxation try holding your breath for a count of 5 while your lungs are full of air, before slowly and completely exhaling.

When you do this exercise for about 5 minutes, you will feel the tension and stress leave your body as you relax. This technique helps you get enough oxygen into your body, get all of the stale air out of your lungs, and still your mind. As you concentrate on your hands, your body, and your breath your mind naturally becomes centered and brings you back to the present moment. If you are concentrating on these things your mind can’t possibly be concerning itself with the past, or fortune telling about the future. When you find yourself in the moment you will realize that there is no worry or no fear. Not in the moment, those are only in the past and the future. You will be amazed at the difference in your day, and your attitude, when you take just a few minutes and use breathing for relaxation.

Breathing for relaxation is just one of many techniques we bring our readers with new articles everyday to deal with stress and anxiety. Go now to Natural Cure For Anxiety.org [http://naturalcureforanxiety.org/do-you-live-free-from-stress-and-anxiety/] and get your FREE copy of Stress and Your Health and learn 12 methods to reduce your stress.

Article Source: https://EzineArticles.com/expert/Mike_Mahaffey/947019

Try These 10 Natural Cures For Anxiety

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Some people’s anxiety is just worse than others, but it’s not a picnic for anyone. Try These 10 Natural Cures For Anxiety to find relief from anxiousness about just about anything in your life.

1. Breathing Your Anxiety Away
Just when you think you’ve heard everything, you find out you’re not even breathing right? Try sitting still for 5 minutes and taking very deep breaths, holding for a count of 4 and slowly releasing it through your nose, for a deep stress relief.

2. Talking through anxiety
Does anyone even know about your problems with anxiety? Sometimes finding a friend to talk about your personal problems will allow you new perspectives and insight into what’s going on with you.

3. Losing it at the walking track
Take a trip to the walking track and try out walking anxiety. Exercise is a proven and trusted method of releasing stress, and making you feel great.

4. Meditate your worries away
When you learn to sit quietly and see what condition your condition is in, you give your body and your mind a chance to relax, get rid of accumulated stress, and learn what thoughts are going through your mind that you’ve been missing.

5. Relaxing music
Do you have a favorite music that truly relaxes you? Try some really soothing music, or a CD with nature sounds like the ocean or birds chirping to forget your troubles for a while.

6. Stretch it out
When you join a local Yoga class you will enjoy the gentle stretching that releases anxiety and stress.

Yoga very subtlety teaches you deep breathing, mindfulness and meditation techniques, things we all need in our lives.

7. Doing Something Else
Sometimes you can find something to do and get busy to slow down your mind. You might try something like organizing the closets or bookshelves, and forget you were anxious.

8. Having a showdown
When you feel like your anxiety is really getting the best of you, try stopping everything, and just look it in the face. Really feel the feelings and sensations, and see just what it is that is trying to overcome you. My secret weapon!

9. Living in the now
Living in the now is something only a handful of people know about, but it’s worth the visit.

Sometimes it’s called mindfulness, but it always means to forget the past and the future, and be fully involved in the present moment.

10. Loving it away
Try really giving yourself and your body with a good massage, or long soaking bath. Buy yourself a gift, do something just for you. You’re worth it!

When you try these 10 natural cures for anxiety you will be so relaxed and stress free that you may forget your worries and anxieties for awhile.

Sometimes these 10 natural cures for anxiety [http://naturalcureforanxiety.org/natural-remedy-for-anxiety/] will give you just what you need to relax and let it all go! At naturalcureforanxiety.org we talk about anxiety and stress everyday with all the best articles about anxiety right at your finger tips. Get a FREE ebook [http://naturalcureforanxiety.org/do-you-live-free-from-stress-and-anxiety/] and learn how that stress is affecting your health and what you can do about it.

Article Source: https://EzineArticles.com/expert/Mike_Mahaffey/947019

Improving The Quality Of Your Life One Step At A Time

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Feel like your life is bankrupt sometimes? Knowing how to improve the quality of your life can’t be left for chance or vague notions.

Knowing how others have improved the quality of their lifestyles is what you need. Here are 7 keys to guarantee the quality and substance of your life will get better:

1. You can’t deny that all of your life hinges upon the quality of your health. Without good health, you can’t maintain the lifestyle you desire, and good health doesn’t stay by accident. Paying attention to your health is the starting place for improvement.

2. The way you handle finances has a direct bearing on the condition of every part of your life. Irresponsibility to money causes untold stress in every part of life. Personal money management is a must when it comes to improving your life.

3. The condition of your life is reflected by the friends you keep. You are the people you surround yourself with. Are your friends exemplifying the quality of life you desire? Chose friends wisely for the best life possible.

4. Gratitude is the unsung hero of all great people living dynamic and enhanced lives. Gratitude includes a thank you, but goes much deeper. Thankfulness for what you have is an attitude that when practiced brings life beyond your wildest expectations.

5. Simplicity is the opposite of confusion and drama. Make your life as simple as possible by deleting everything in it that you don’t truly love. Take a look around your home, and decide what you truly need, and use. Discard everything else so that your life has room to expand and improve.

6. Give, give, give. Don’t be tricked into thinking that giving what you have no use for will expand the quality of your life. To watch the quality of your life explode start looking around for someone in need of what you have already. Give your money, your possessions, and your time. When you give what you use and need it will come back many times over.

7. Last and not least is a plan to learn how to improve the quality of your life. Set aside an hour each week to do nothing more than think and read about methods for making your life better. This will make you conscious of what needs changing and how to change.

Getting the most out of anything always requires giving all you have, and life is no different. Make your life a long and rewarding adventure when you live it with a conscious intention to make it great.

Life is too short to wait! Learning to improve the quality of your life improves the quality of the world. Discover simple and insightful ways to live your best life at ComprehendingHealth.com

Article Source: https://EzineArticles.com/expert/Mike_Mahaffey/947019