With that perfect figure your saddlebags might mar the way you look and you might end up feeling frustrated due to this. Regular exercise and nutritious diet helps in giving you freedom from these saddlebags in few weeks of time.

Lose Your Saddlebags With These Amazing Exercises

Saddlebags are tough to tame but with exercises you can cut them out

8 Best Exercises to Get Rid of Saddlebags in Few Weeks of Time

Let’s take a look at them and blast away those saddlebags from your body to get that perfect shape:

Get Rid of Your Saddlebags With These 8 Amazing Exercises Everyday

1# Inner Thigh Leg Lifts

This will help in taming the saddlebags keeping thighs in shape

Inner Thigh Leg Lifts

This exercise is for keeping your thighs and glutes in shape. Lie on your right side and keep your arm folded underneath your shoulder. Extend bottom leg straight and top leg should come crossed over the bottom leg. Raise the extended leg up and down to the count of 10. Do 3 sets on regular basis and see the saddlebags running away from your body.

2# Step-Ups

Take a stool or bench of medium height and then take one step on it at a time. The higher the step, more intense the exercise will be and its effect will also be seen in few weeks. Do 12-15 steps per leg and 3 sets in a go to melt away these saddlebags.

3# Side Lying Leg Raise

This helps in tucking your tummy and keeps saddlebags in check

Side Lying Leg Raise

Lie by your side and keep your head propped at the bottom arm. Keep your legs straight and slowly raise your upper leg upwards and then bring down. Repeat this process for 15 times with each side and aim for 3 reps everyday.

4# Squats

Squats help in strengthening your back and also keeps your arms strong. Stand straight with your feet apart and arms stretched out in front of you. Bend your knees slowly and stay in this pose for the count of 10 to 20. Then come back to your upright position keeping your back straight. Do 10 squats in one go and repeat them for 3 sets.

5# Bridge Pose

Bridge pose takes care of your butt and your fat tummy by melting them down

Bridge Pose

Lie down on your back and fold your knees so that your feet will remain flat on the floor. Squeeze your butt muscles and raise your hips up the air. Hold for the count of 10 and return back to the floor. Repeat 12-15 times in 3 sets everyday.

6# Planks

Lie down on your stomach and place your hands and palms down on the floor. Slowly push your body up in the air and bring your weight on your forearms and toes. Remain in a straight posture for 30 seconds and then come back on the floor in normal position. Do 3 sets of planks on daily basis for toned back and strong spine.

Planks

7# Squat Walks

Wrap a resistance band below your knees and stand with feet apart. Stand with feet and shoulder slightly apart from each other and sit hips back slightly. Take big steps to the left and then to the right side. Do 15 steps on each side on everyday basis and this will have an amazing effect on your saddlebags and they will melt away in no time.

8# Single Leg Hip Raise

This exercise gives a pause to your saddlebags and tames tummy as well

Single Leg Hip Raise

Keep your back on the floor and keep your right knee bent and left leg resting on the floor. Keep your left leg straight and raise your hips and left leg to 45 degree angle. Relax your arms on the floor. Remain in this position for 30 seconds and then come back to the normal position. Repeat this for 15 times and keep switching your legs while doing this exercise.

Reference Links:

https://www.shape.com/fitness/best-workout-eliminate-saddlebags

https://www.womenshealthmag.com/fitness/a20703206/see-ya-later-saddlebags-workout/

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Burning belly fat is quite a task for each one of us and this takes in lot of effort and stamina. By doing regular yoga we can curb down the belly fat but, by doing certain yoga poses we can get a flat tummy as well.

Half Boat Pose For Burning Belly Fat and Stay Healthy

Half boat pose is very useful for burning tummy fat faster

Half boat pose or Ardh navasana is one such pose that helps in giving you a flat tummy in few weeks. It not only helps in reducing the belly fat but it also helps in reducing the weight. This pose works well on the stomach area and your spine and strengthens the core area for your well-being.

Half boat pose is very useful for burning tummy fat faster

Apart from giving you a flat tummy, this pose also helps in improving digestion and curbs constipation as well. It regularizes your menstrual cycle as well and you will feel less pain during your periods.

Half boat pose for burning tummy fat faster

How To Do Half Boat Pose?

Doing half boat pose is very easy and requires your concentration on your breathing pattern and stamina.

How To Do Half Boat Pose

1. Sit straight on a mat with your legs spread out in front of you.
2. Put your palms down for balancing your body.
3. Bend your knees and pull your torso back gently.
4. Now, lift up your feet to knee height and keep your legs parallel to the floor.
5. Now raise your arms parallel to your feet.
6. Remain in this pose for about 30 seconds.
7. Exhale as you come back to the normal position on the floor.
8. Repeat this pose 10 times everyday or as per your convenience.

Health Benefits Of Doing Half Boat Pose

Half boat pose helps in burning the belly fat and gives freedom from excess weight

Health Benefits Of Doing Half Boat Pose

1. This pose helps in reducing weight and burns belly fat.
2. It helps in strengthening the hip and abdominal muscles.
3. It tones the kidneys and stimulates the thyroid glands.
4. It improves the digestion and prevents constipation.
5. It helps in relieving the stress and regularizes menstrual cycle.
6. It helps in strengthening the spine and improves the balance of the body.

Who Should Avoid This Pose?

1. People suffering from asthma or heart diseases must avoid this pose.
2. People having low BP and are prone to headaches should avoid this pose.
3. People with neck injury should avoid this pose as well.
4. Pregnant women should never try this pose.

Precautions To Be Taken While Doing This Pose

Avoid this pose if you have neck injury

Avoid this pose if you have neck injury

1. Never bend your back while doing this pose and keep it straight.
2. Beginners can hold the thigh with their hands if you are not able to raise your hands at the same time.
3. Always take doctor’s advice before doing this particular pose.
4.  If your menstruation cycle is going on then you should avoid doing this pose.

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Stretching is a form of exercise that keeps our body and muscles flexible and when there is need to stretch a certain part then it can be done easily without straining the muscles. Stretching of the body should be done on regular basis so that your body can remain flexible.

Stretches Will Give You An Amazing Flexibility In The Body

Stretching Gives Amazing Flexibility to the Body and Reduces Muscle Pain

Here are some important forms of stretching that will keep your body flexible and you will not feel uncomfortable while doing them on regular basis.

1# Kneeling Quad Stretch

Start this by sitting on the mat with bending knees and then start lunging with your back knee, shin and foot on the floor. Now lift your back foot off the floor and start stretching it towards your butt area. You need to keep your back and torso straight and your whole body will rest on one bending leg that is on floor. Pull as much as you can without any pain. Feel more stretch and when you reach your maximum limit of stretching then stop and come back to a normal position. Change the side and then repeat with next leg.

2# Hamstring Stretch

Hamstring stretch helps in strengthening the back, hip and thigh muscles

Instead of stretching both the hamstrings at the same time try stretching one at a time to give rest to the other. You need to lie straight on your back on the mat and then start by grabbing one leg by the thigh and then pulling it straight towards your chest till you start feeling a good stretch in it. Keep stretching for 2 minutes and then switch the same to next leg. Repeat this 5 times and keeps inhaling and exhaling at the same time. This will strengthen your thighs, legs and back muscles as well.

Hamstring stretch helps in strengthening the back, hip and thigh muscles

3# Hip Stretch

Sit straight on the ground and push your hands behind and keep them on the floor for support. Now, bend your knees and then spread your feet on the ground as much as you can by keeping your heels touched to the ground. Lower your knees to the left and twist your body to left as well. Lower your knees to the left so that outside of left knee and inside of right knee are pressed into the ground. Lean forward towards the left side of your body and then switch to the other side and repeat the same to your right side. Do this for 5 sets on regular basis and this will strengthen your back and hip area.

4# Lunge And Twist

This gives a good strength to your hip area and improves flexibility of your body

Do the twisting exercises that are good for your spine and do not give much pressure to your spine. Standing and twisting your spine can prove to be dangerous sometimes as a sudden jerk can lead to a lot of problems. Do lunge and twist as this gives a good stretch to your hip area and saves your spine from too much of motion. Take a large step forward with any of your foot and bend your knee to a right angle that forms a 90 degree angle. Keep your left hand on the ground and outside of your left foot. Reach your right hand up and slowly turn your shoulders and your head along with your arms. Repeat this with the other side and do 5 sets

This gives a good strength to your hip area and improves flexibility of your body

5# Standing Wall Slide

While sitting for longer hours on the chair, your shoulders get a slump and the posture goes for a toss. Do standing wall slide to keep your back straight and in shape. Stand or sit straight in the front of a wall so that your spine remains straight and your shoulders and arms are pressed against the wall. Lift your arms and press them back against the wall with your elbows bent at 90 degrees. Do not lift your back and slide your arms as high as you can and keep your shoulders and head pushed to the wall. Then pull your arms back down and repeat this 3-4 times daily.

6# Puppy Pose With Twist

This gives a good stretch to your back and hips and makes them more flexible

Stand on all fours with your knees bent under your hips. Now, extend your right arm in front of you and slide your left arm under your body. Hold your position for 30 seconds before you switch to the other side. Take some rest and retain your normal position before repeating the set.

This gives a good stretch to your back and hips and makes them more flexible

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Menopause is a condition which happens when the fertility and menstruation cycle comes to an end. It is a process of the body that occurs in females after a certain age but it brings drastic changes in woman from time to time.

Menopause brings in lot of changes in females along with mood swings

Menopause

Symptoms Of Menopause

Here are some symptoms of menopause that you need to look out for:

1. Hot flashes happens at any given period of time during the day during due to which the face becomes red along with excessive sweating.
2. Irregularity in your period cycle where periods either lasts for 4 days or for 2 days with irregular time period as well.
3. Night sweats happen especially during the night time when you snooze off to bed.
4. Reduction in estrogen levels also leads to menopause.
5. There will be vaginal dryness more than usual and itching as well due to pre-menopause.

Yoga Poses And Menopause

Yoga indeed plays an important role in treating the symptoms of menopause in women so that they can lead a happy and healthy life. Follow the simple asanas given below to get relief from the discomfort caused by menopause:

Effective Yoga Poses That Will Treat Menopause

Standing Forward Bend

Sukhasana helps in reducing the stress and anxiety from the mind

Also known as Sukhasana, this asana helps in reducing the stress and keeps your mind stress free. It also increases blood flow to the mind and helps in focusing on your breathing patterns. For this asana, you need to stand straight on a mat and then keep your feet a width apart. Now bend your upper body forward and then touch your feet with your hands. This will stretch your back and your arms as well. Stay in this position for a minute and then return back to your normal posture.

Standing Forward Bend

Warrior Pose

This pose helps in decreasing the stress that comes with menopause and also increases the blood circulation in the body along with building up strength. For this pose you need to remain in the standing position and then take your left leg back upto 3-4 feet and then bend your right knee. Now slowly raise your arms to shoulder height so that they remain parallel to the ground. Now raise your hands by few inches and then remain in this position for 10 seconds. Repeat this for atleast 5 times and then return back to your normal position.

Side-Angle Pose

Side angle pose helps in increasing the blood circulation and decreases anxiety

Side-Angle Pose

This helps in decreasing the anxiety level and also increases the blood circulation in the body. This pose is somewhat similar to the warrior pose and for this you need to bring your elbow down to your right knee. Now raise your left hand up in the air and stretch it keeping your left feet stretched ahead to the left side. Remain in this pose for 10 seconds and then come back to the normal position.

Chair Pose

This helps in strengthening the muscles and back area as well. This also gives strength to your arms and legs. For this asana, keep your feet together and lift your arms over your head. Now draw your hips back bringing yourself in a sitting position. Stay in this position for a minute and then come back to the normal position. Repeat this asana for 5 times. Everyday to give your anxiety and mood swings a toss for a longer time.

Hero Pose With Raised Arm

This pose helps in giving strength to your spine and thighs along with relief in the symptoms of menopause. For this pose you need to sit in a kneel down position with your buttocks on your heels. Now keep your palms on your thighs and raise your hands towards the ceiling thereby lifting your hips a bit. Stay in this position for a minute and then get back to the normal position and repeat this pose for the five times.

Seated Wide Angle Pose

This pose calms down the brain and strengthens the spine

Seated Wide Angle Pose

This pose helps in calming down the brain and stretches the inside of the legs. It also strengthens the spine and stimulates the abdominal organs as well. For this pose you need to sit on the floor with your legs wide open. Now keep your left hand on the right thigh and stretch your right hand over your head and bend your body to the left side. Stretch as much as you can and then do this to the next side. You need to repeat this 5 times at a stretch on daily basis.

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Yoga is one of the easiest and effective way to get rid of chronic pain and aches in the body. It takes care of almost each and every pain in your body by treating it. One of the most common pain is back pain that occurs due to long sitting hours or due to bad posture.

Yoga Poses For Curing Back Pain

Back pain is very common but it can be treated with certain yoga poses

Certain yoga postures helps in lengthening the spine and stretching the muscles to prevent them from aches and soreness. It also helps in building up immunity against the causes that leads to back pain, weak muscles and improves their power.

Let’s take a look at some easy yoga poses that treats back pain if you try them regularly in your daily life.

Easy And Effective Yoga Poses For Curing Back Pain

Easy And Effective Yoga Poses For Curing Back Pain

1# Cat Or Cow Pose

This helps in strengthening the back and keeps pain at bay

This pose helps in strengthening the back and keeps pain at bay by stretching the back muscles as well. It also helps in massaging the spine and keeps torso stretched to prevent belly fat. Stand on your feet and your hands by placing them on the ground so that your back forms a table top. Place your hands flat on the floor and keep your knees wide apart. Now look straight ahead and take a deep breath as you raise your chin upwards and push your head backwards.

Cat Or Cow Pose

Now raise up your tailbone and push your navel down and stay in this pose for a minute. Now exhale and come back to your comfortable position where you started. Repeat this 5-6 times at a stretch as you will feel relaxed and your pain will fade way slowly and slowly.

2# Downward Dog Pose

Downward Dog pose helps in rejuvenating your whole body and helps in releasing the pain in the lower back. This is very easy to do and it looks similar to how a dog looks when it bends forward. For this, you need to stand on your four limbs and your body should form a table top. Now take a deep breath and raise your knees along with your tailbone towards the upward side. Stay in this position for 5-10 breaths and then return to your normal pose. You can repeat this pose for five to seven times everyday.

3# Pigeon Pose

This pose helps in giving you much needed relief from the back pain and treats it well. For this position, you need to sit on the floor and draw your left knee forward and then turn it to the left so that your left leg is bent and perpendicular to the right one. Now keep your right leg extended straight behind your back and this will help in stretching your muscles. Now stay in this position for 5-10 breaths and then return to your normal position. Switch to the other side and repeat the same process.

4# Triangle Pose

It helps in relaxing the back muscles and reduces the belly fat

This is great for strengthening your back and relaxing the muscles of your back. It also helps in stretching the muscle fibers and gives your torso a slimmer look by reducing the belly fat. You need to stand straight with your feet together and then keep your right foot ahead at 90 degrees and your left foot at around 15 degrees. The center of your right foot should be in an alignment with the center of left foot.

Triangle Pose

You need to put all the pressure of your body on your feet and then take a deep breath and as you exhale, you need to bend your body towards right side ensuring that your waist remains straight. Lift your left hand up and let your right hand touch the ground so that your hands should form a straight line. Now tilt your head towards the hand that is upright towards the ceiling. Stretch as much as you can and stabilize your body well. Remain in this position for atleast 2 minutes and then come back to the standing position. Repeat the same pose with left leg and you will notice relief in back pain day by day.

5# Camel Pose

This asana is meant for curing your back pain, burning belly fat and also strengthening your pelvic muscles along with your legs. This pose resembles a camel and increases flexibility and strength of the body.

For this, you need to kneel on the mat and place your hands on the hips. Make sure that your knees and shoulders are in the same line and the soles of your feet are facing the ceiling. Now arch your back slowly and gently place your palms on your feet so that your arms remain straight. Make sure that your neck is not strained and is in a comfortable position. Remain in this position for about 30-60 seconds and then come back to your normal position.

6# Upward Plank Pose

This asana helps in giving strength to the back and reduces pain

Upward Plank Pose

This asana helps in strengthening the muscles of legs and back as it requires lot of stretching which includes shoulders and spine as well. Begin by placing your hands behind your hips as you lay back your body on the floor. Now keep your feet apart from the hips and slowly give a push to your body on upward side so that an upward arch is formed by your body. Make sure that your arms are straight and your neck is in a comfortable position. This will help in giving immense strength to your muscles and your back area as well.

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