Eight Inner Thigh and Butt Exercises to Lose Thigh Fat Fast in a Week

Butt and Inner Thigh Exercises – Just like flabby arms, double chin fat and also belly fat, inner thigh fat is unattractive and can cause discomfort to an individual. A lot of people seek ways to lose fat all over their body including their inner thighs and butt.

Some people, most especially women, usually find it difficult to lose fat in their lower body region. Pregnancy and Breastfeeding is a major cause of inner thigh fat in women (1). The female body requires almost a thousand extra calories every day. This leads to your body storing excess fat in the hips, thighs and also your butt. If you are concerned about this, then this post on butt and inner thigh exercises are for you.

In this article, we will be concentrating on some butt and inner thigh exercises you can engage in at home. These exercise regimes are very effective for toning your legs and also getting rid of butt and inner thigh fat. Some of these exercises also make your butt get bigger in the long run.

With these butt and inner thigh exercises, inner thigh fat will become a thing of the past in no time.

Eight Inner Thigh and Butt Exercises to Lose Thigh Fat Fast in a Week

Eight Inner Thigh and Butt Exercises to Lose Thigh Fat Fast in a Week

The Best Butt and Inner Thigh Exercises to Lose Inner Thigh Fat Fast at Home 

1. Fly Away

This exercise targets your butt, abs, back and also your shoulders. It is one exercise you should be doing if you want to get a bigger butt.

Fly Away

Fly Away


  • Stand on the ground with your feet together, keeping your hands by your sides, and also holding a dumbbell in each hand.
  • Pivot forward at your hips and lift your right leg backward, squeezing your glutes. Then raise your extended arms right in front of you until the distance from your right heel to your hands becomes parallel to the floor. You can perform the exercise regimen without the dumbbells to make it easier for you.
  • Hold 2 counts, lower your arms and also your right leg without your right foot touching the floor.
  • Keep your hips squared to the front. Then pivot forward and lift your right leg to the right side and raise your arms to the sides up to your shoulder level. The idea is for you to form a T and make your torso parallel to the floor.
  • Lower your arms and your leg to complete 1 rep.
  • Perform 5-10 reps then switch your legs and repeat.
  • As you get used to this regimen, you can increase your reps to 15 for each leg.

2. In-and-Out Lunge

This is one of the butt and inner thigh exercises that work your entire lower body. It helps you to lose an impressive number of calories within a short period of time. This exercise helps to tone your legs and your butt. It also targets your hamstrings.

In-and-Out Lunge

In-and-Out Lunge


  • Stand upright with your feet hip-width apart. Then place your hands on your hips.
  • Lunge your left leg diagonally forward towards the left. Then lower your hips until your left thigh is parallel to the floor.
  • Press through your left heel to stand, and then repeat the same thing with your right leg, lunging diagonally towards the right.
  • Lunge diagonally 10 times and alternating legs. Then do crossover lunges (lunges) from the back to the start.
  • Lunge your left leg diagonally forward towards the right.
  • Then press through your left heel to stand, and then repeat the same thing with your right leg, lunging diagonally towards the left.
  • Complete a set by doing 10 crossover lunges.
  • Be sure your toes and your knee always point towards the same direction when lunging.

3.  Ski Boot Sit

This exercise regime helps to get rid of inner thigh fat. It also gives you a firmer butt.

Ski Boot Sit

Ski Boot Sit


  • Stand upright with your feet hip-width apart with a dumbbell under each heel. Note that your heels should rest on the handles of the weights. Then squeeze a folded towel between your knees.
  • Then stretch your arms out in front of you at your shoulder level with your palms faced down. Squeeze the towel with your knees while doing this and also bend your knees to about 90 degrees or lower as if you are sitting in a chair. Let your lower legs remain still.
  • Lift your knees halfway such that they still remain slightly bent, then lower.
  • Repeat 8-10 times.
  • Ensure that the folded towel is about 4-5 inches thick to keep your knees aligned with your hips.

4. Duck Squat

This is another of the several butt and inner thigh exercises you can try at home. The result is usually and a bigger butt and also toned inner thighs.

Duck Squat

Duck Squat


  • Stand with your feet shoulder-width apart and your toes pointed slightly outwards.
  • Keep your back straight and your head up as you begin to push your butt back and also bend your knees till you come to a squat.
  • Continue this until your knees bend slightly beyond 90 degrees. Then extend your hips and knees back to a standing position.
  • Repeat 8-10 times.

5. Tennis Shuffle

This exercise not only works for your butt, but also your hamstrings and quads.


  • Stand on the floor, extending your arms in front of your chest and your palms facing each other.
  • Hop your left leg out to left, resting your body on your left heel. Then bend your left knee to about 90 degrees to get into a one-legged squat.
  • Press through left heel quickly to hop your left leg back to the start position; repeat hop with your right leg to right side and sit into squat.
  • Complete 1 rep by returning to the start.
  • Repeat 8-10 times.

6.   Split-Squat

This exercise involves the use of dumbbells. It helps to tone your inner thighs.




  • Place a 5-pound dumbbell in each of your hand by your sides.
  • Stand with your left foot forward wide apart from your right foot stretched backward.
  • Bend your knees leaving your left knee over your ankle and also lowering your right knee nearly to the floor.
  • Then return to the standing position.
  • Switch to the other side and also repeat the movement.
  • Repeat 8-10 times on each side.

7. Chair Twist

Ignore the name; you don’t need any props or equipment for this exercise regimen. It gives you toned legs and a firmer butt.

Chair Twist

Chair Twist


  • Stand with feet placed together.
  • Bend your knees and then push your hips backward, making sure your knees remain on your toes.
  • Lower your thighs until they are almost parallel with the floor. Then raise your arms forward and up.
  • Rotate your torso to the right and place your left elbow on the outside of your right knee.
  • Hold for about 3 breaths then return to your starting position.
  • Repeat on your left side to complete 1 rep.
  • Do 3 reps on each side.

8. Pilates Thigh Squeeze-On All Fours

This is one leg-toning exercise that works wonders on your inner thighs.

Pilates Thigh Squeeze-On All Fours

Pilates Thigh Squeeze-On All Fours


  • Go down on all fours with a small exercise ball between your knees.
  • Keep your arms aligned with your shoulders.
  • Tuck your toes forward and inhale thereby expanding your torso.
  • Exhale as you deepen your belly button into your spine.
  • Lift your knees off the ground, about an inch.
  • Lengthen your spine as you squeeze the exercise ball 3 times.
  • Release your knees back down.
  • Repeat 5 times to complete 1 set. Do 3-5 sets.

Other Tips for Losing Butt and Inner Thigh Fat

  • Drink at least 8 cups of water every day.
  • Take green tea 3 times a day.
  • Drink a cup of green tea or water just before eating a meal.
  • Be on a low-carb diet.

Foods You Should Eat to Lose Butt and Inner Thigh Fat

  • Combine these foods with your butt and inner thigh exercises for quick and efficient results.
  • Eggs
  • Nuts
  • Whole grains
  • Fish
  • Grapefruit

Original Article Publish Here : www.blackdiamondbuzz.com



You might not realize it, but by paying attention to your hands, you can get a closer look at what’s going on inside your body. When something isn’t right on the inside, it often manifests on the outside. Tingling in certain parts of the hand can be indicative of a more serious problem.



Here are seven important things your hands are trying to tell you about your health:

1. Carpal Tunnel Syndrome :

 Carpal tunnel syndrome can be manifested through the thumb, index finger and middle finger. It’s often caused by certain actions that are constantly repeated as part of a person’s job or lifestyle. The tendons swell, causing numbness in the hand.

Recommendation: Stretch your joints often to help prevent carpal tunnel syndrome.

2. Fatigue : 

Lifting heavy items and placing your wrists in uncomfortable positions on a regular basis puts pressure on the nerves located close to the surface of the skin. This can cause a tingling sensation on the surface of the fingers.

Recommendation: This is a sign of fatigue. Make sure you’re getting enough sleep and find ways to better manage your stress.

3. Spine Damage :

 Problems with the spine can manifest in the little finger of the left hand. This is caused by too much pressure on the nerves or damaged nerves.

Recommendation: Stretch your back often, try yoga or swimming. Avoid spending long periods of time sitting.

4. Lack of Vitamins :

When your body is lacking certain vitamins, you might feel a tingling sensation in the fingers of the left hand or in the left leg. This can occur when your body lacks Vitamins E, B1, B6 and B12.

Recommendation: Talk to a health care professional to determine the right amount of vitamins for your body and work to restore your vitamin levels.

5. Buerger’s Disease :

Buerger’s disease is an illness that most commonly affects smokers. Blood flow becomes disrupted by the constant intake of nicotine, which leads to a lack of minerals in the body. This can lead to numbness first in the fingers, then in the whole arm.

Recommendation: This disease isn’t completely curable, but giving up smoking is the first step.

6. Blood Circulation Problems :

If you experience numbness on the fingertips of your right hand, it may be due to pressure on the surface nerves or trauma to the hand or shoulder joint. Certain cardiovascular diseases can also cause tingling in the right hand, because they have an effect on the general flow of blood to the extremities.

Recommendation: Take a walk several times a week or do stretching exercises to improve the health of your blood vessels. If you have a serious problem with blood circulation, you’ll need to see a medical professional.

7. Diabetes :

A tingling sensation that works its way up from the feet to parts of the arms is often one of the first signs of diabetes. This happens due to a reduction in blood flow to certain areas, caused by damage to nerve endings and fibers.

Recommendation: Type 1 diabetes can be treated using insulin, while Type 2 diabetes is commonly connected with a poor diet. The first step is to schedule a blood test and consultation with a health care professional.

Original Article Publish Here : http://healthy4free.com/


6 Most Common Morning Habits That Cause Weight Gain

We all have small rituals in the morning. Whether this means hitting the snooze button for half an hour, or getting up an hour earlier to go jogging, we start the mornings differently, and we like to create our mornings better so we can start the entire day better. But, if we get a little bit closer, there are some habits that we may not notice much about them, but they react negatively on our weight. Yes, that’s true.

6 Most Common Morning Habits That Cause Weight Gain

6 Most Common Morning Habits That Cause Weight Gain

Here are 6 habits that are causing weight gain:

1. Too Much Coffee, Not Enough Water

Having too much coffee and not balancing it with enough water will have negative results for your waistline. According to nutrition and exercise scientist, Kathleen Alleaume, the facts are straight – we need more water and especially in the morning because of our metabolism, and the water will help the guts to “flush” down all the toxins and the remains that were stuck all night during sleep time.

2. Skipping Breakfast

Breakfast is the most important meal of the day, and you better not skip it. Precisely, the best thing you can do to your body is getting a full breakfast meal so you can eat less throughout the day. Skipping breakfast will force you to binge eat all day long and you’ll still end up feeling hungry, resulting you in gaining weight.

3. You Don’t Make Your Bed

Making our bed is a little habit that we need to practice every day, and we all know how boring that can be, but it’s still preventing you from getting weight. How? Well, according to A National Sleep Foundation survey came to the results that 19% of the people that make their beds are getting more rest than people that don’t make their beds in the morning. A good night’s sleep is associated with a lower BMI and this little habit can help you to feel rested and get a better sleep. And, a lean body.

4. Skipping The Weigh-In

Stepping on a scale brings us a tough relationship with ourselves. More like a love-hate relationship. According to a study that is published in the International Journal of Obesity, people that tend to avoid measuring their weight on scale, gain more weight much easily than the opposites. The connection is subconscious, people that avoid measurements are more likely to cheat in their diet and not pay attention to changes.

5. You Get Changed In The Dark

According to a study published in the journal PLOS One, if you prefer getting changed in the dark with your blinds closed in the morning, you are missing weight-loss benefits that the sun provides for you. This study suggests that people that are more sun-exposed in the mornings tend to have a smaller BMI than those that avoid sun. It’s recommended that you get exposed in the sunlight for 20-30 minutes in the morning, so you better open those blinds!

6. Hit The Snooze Button

Kathleen Alleaume states that oversleeping is a result of poor diet and weight gain, which is true. She also states that having low amounts of sleep also results in lower concentration and will lead to consuming more junk food. But in the same time, sleeping for too long will also have the same results with weight gain because the body is unable to sync with the proper time.

Original Article Publish Here : https://mindwaft.com


10 Essential Oils That Helps To Tighten Sagging Skin

Aging is a parallel component of life on earth. Anything and everything that has life, is bound to age. For us, as humans, aging is far more than just being a fact about our existence. It is an irreparable damage to worry about. Why? Because although none of us want to age and look wrinkled, there is nothing we can do about it.

Nature, on the other hand, has been kind enough to solve almost all our problems, ever since life forms have marked their presence on earth. One such kindness bestowed by Mother Nature is, the variety of essential oils.

Essential Oils That Tighten Loose Skin and How to Use It

Essential Oils That Tighten Loose Skin and How to Use It

Here in, we will discuss 10 of the most vital essential oils that promote skin tightening and hence, prevent aging.

1. Frankincense oil

It is the most valuable and tranquil oil amongst all. It protects the skin cells and encourages new cell growth. This oil increases skin elasticity and is great to use around the eye area to tighten up the skin.

The molecular structure of Frankincense oil is very small to penetrate into the skin, therefore it regenerates the cells and replaces the old dead cells with the new ones.

It also keeps the skin oxygenated and more oxygenated the skin is, more elastic it will be.

To benefit from this oil, first exfoliate the skin with a hot towel to open the pores. Mix the oil with any of the carrier oils of your choice, let us say olive oil. Now, gently dab the mixture on your face before going to bed. Make sure not to apply the oil without diluting.


​1 tsp Fractionated Coconut oil
4 drops Lavender
Two drops ​Rose
2 drops ​Frankinsence

2. Myrrh oil

The holy Bible states that Myrrh oil was one of the three oils that the three wise men brought to the baby Jesus. Apart from its vast historic importance, Myrrh oil is also one of the most sought after essential oils for skin.

Myrhh essential oil is used for oxygenating the body tissues which further help in skin soothing. It also treats chapped skin, cracked skin and wrinkles thereby giving you a glowing skin tone by improving skin flexibility.


1 Tablespoon Argan oil
4 drops ​Frankincense
​5 drops Myrhh

​3. Patchouli oil

Massage this oil on your skin, after diluting it with a light carrier oil, to help prevent wrinkles and cellulite. Cellulite is a condition in which the skin has fat deposits underlying it. This condition majorly appears post pregnancy or when you lose noticeable amount of body weight.

Patchouli oil is anti inflammatory, it reduces pores and tightens the skin.


1 Tablespoon Grape Seed oil
4 drops Sandalwood
2 drops Patchouli
2 drops Carrot Seed
3 drops Bergamot FCF

4. Lavender oil

Due to its antibacterial properties, Lavender oil helps to balance sebum production, hence reduces scarring. An organic, therapeutic grade Lavender oil treats chapped skin and prevents it from drying further.

Lavender oil rejuvenates and tones the skin. It also help prevent as well as fade stretch marks in any part of the body.


1 tsp Rosehip Seed oil
3 drops Lavender

5. Geranium oil

Geranium oil helps repair collagen and improve elasticity of the skin by boosting elastin fibers. It is one of the most effective essential oils for stretch mark treatment. It nourishes skin and improves elasticity by tightening the skin that results in reduced appearance of wrinkles.


1 tsp Argan oil
3 drops Geranium

6. Grape seed oil

Its regenerative properties enhance the production of skin cells. It can help balance and retain epithelium and nerve cells that reduce the appearance of stretch marks and tighten any lose skin.

Grapeseed oil acts as a natural astringent making your blood vessels and tissues contract, which further stimulate the blood flow in the body. This blood flow brings all the required nutrients to the cells and therefore it results in a better toned and less sagged skin.Grape Seed oil is technically a carrier oil and can be used in any of the recipes here as the base for your blend.

7. Neroli oil

It is the best essential oil for skin tightening as it contains citral, a natural chemical which helps in regeneration of skin cells. It also assists in revival of scarred tissues.

Neroli oil stimulates new cell growth and reduces skin pores. It improves skin resilience and therefore, is used as a general anti aging oil. It is widely used as an ingredient in anti aging creams and masks.

While there are numerous anti-aging products available commercially, most of them are either expensive or contain skin damaging chemicals. Whereas, there is a naturally effective and competitive therapy called ‘anti-aging treatment by Dermology’, which tightens skin and reduces aging spots and wrinkles without causing any harm to the skin. It is just like an organic treatment that will take care of your skin, first and foremost.


1 Tablespoon Sweet Almond oil
4 drops Neroli
2 drops Rose

8. Rosehip seed oil

It is full of anti-aging and hydrating properties. It is rich in vitamin A, vitamin E and essential fatty acids which help to delay the aging process in the skin.

The hydrating abilities of the Rosehip seed oil provide natural moisture to the skin and thus improve its elasticity. This oil boosts collagen to promote smoother and firmer skin. It also helps in cell generation and reduces scars.

​Rosehip Seed oil is technically a carrier oil and can be used in any of the recipes here as the base for your blend.

9. Jasmine oil

This oil has skin healing and revitalizing properties that can help fade away stretch marks and tighten skin. It is great for improving skin’s elastic nature.​

Jasmine oil promotes blood circulation that accelerates cell generation resulting in removal of scars and wrinkles by treating dehydrated skin.


1 Tablespoon Rosehip Seed oil
4 drops Jasmine
2 drops Rose

10. Sandalwood oil

It is famous for its unique fragrance and is one of the most recommended essential oils for skin.

The healing properties of sandalwood oil help reduce fine lines, wrinkles and scars while rejuvenating dull skin by treating broken capillaries. It nourishes the skin naturally and prevents skin sagging. It also provides hydrating aid to the skin and skin cells.


1 Tablespoon ​Avocado oil
4 ​Sandalwood
2 drops ​Neroli


Apart from the aforesaid skin firming oils, other essential oils that enhance skin texture and flexibility are Jojoba oil, Sweet Almond oil, Avocado oil, Argan oil, Ylang Ylang, Rosemary oil and Cypress oil.

These natural plant extracts, commonly called essential oils, have prominently slowed down the aging process in humans, age not in numbers of course, but age as in, appearance.

Mixing these oils may give extra added benefits to the body, mind and soul. It is just about time to promote your overall health and vitality and beat the skin sagging and aging components by bringing these organic essential oils to use.

Original Article Publish Here : healthcarepins.net


9 Signs That You May Have A Gluten Intolerance Or Sensitivity

I never really paid much attention to the whole gluten “fad” as some want to call it until recently. One day I was looking through Pinterest and found an article that seemed interesting about gluten and I happened to read it. I ended up noticing that so much of what I was reading identified with things that my husband is suffering with. I ended up doing a lot of research and realized that this whole gluten intolerance is a real thing and it seemed like my husband was suffering with it. If you’re having some unexplainable sypmtoms, you may be interolarant or sensitive to gluten. Check out these 9 symptoms to see if you may have a gluten sensitivity.

9 Signs That You May Have A Gluten Intolerance Or Sensitivity

9 Signs That You May Have A Gluten Intolerance Or Sensitivity

1. Gastrointestinal Or Digestive Problems

Chronic digestive issues such as gas, bloating, diarrhea, or vomiting can be a sign that you’re intolerant to gluten. When you eat foods that contain gluten, it can irritate your intestines and cause you to have an upset stomach or other stomach issues. If you often have these problems it could be because your body is trying to tell you that it can’t handle gluten foods.

2. Chronic Fatigue

If your body is constantly fighting against the irritation from eating gluten, it only makes sense that you are going to be more tired than usual. Even if you get 8 plus hours of sleep a night, you will still feel extremely tired all the time. That’s because your body is working overtime trying to fight the gluten and making you more tired than you normally would be.

3. Keratosis Pilaris

The skin condition Keratosis Pilaris, also known as chicken skin, can also be a sign of gluten intolerance. It manifests itself with little red bumps that are commonly found on the backs of your arms and thighs. It is the result of a fatty acid deficiency caused by gluten damaging your gut.

4. Migraines/Headaches

Migraines, or even headaches in general, are very common for people with gluten intolerance. You will usually have frequent headaches and migraines, especially 30-60 minutes after eating gluten.

5. Fibromyalgia/Chronic Pain

Fibromyalgia is a chronic condition that causes widespread pain in your muscles, ligaments, and tendons. It only affects about four percent of people in the United States, mostly women. It can often times be a sign of gluten intolerance, as well as chronic pain in general.

6. Mood Swings

If you’re having all these symptoms and your body is constantly fighting against gluten, then of course your brain is going to be unhappy. This will cause you to be moody, angry, sad, depressed, and lots of other emotions. You may often find yourself upset or anxious for no explainable reason, but now you may understand why you’re feeling that way.

7. Dizziness

Many people that have gluten intolerance often complain of feeling dizzy or off balance, especially after eating food that contains gluten. If you often find yourself having dizzy spells, you might be sensitive to gluten. Try to pay attention to when you have the dizzy spells. If they’re soon after you eat something with gluten, it’s very possible that you are intolerant.

8. Itchy Skin

When you’re gluten intolerant or sensitive your intestines have a hard time processing the gluten. This can often manifest itself in itchy skin. Gluten sensitivity is often linked to skin conditions such as eczema and psoriasis. Basically, your body is creating antibodies to fight the gluten, therefore causing your skin to be dry and itchy.

Original Article Publish Here : https://lifeasmama.com


How To Prepare Mask With Aloe Vera Gel for Skin and Hair

Aloe Vera is amazing plant which is also known as the plant of immortality. It has been used for many purposes since ancient times.  Aloe Vera plant is a miracle plant and has many skin and hair benefits. Many beauty products use Aloe Vera as a key ingredient. It can treat acne scars and heal acne for a clear skin. Regular use of this homemade aloe Vera recipe is very beneficial to keep your skin and hair healthy.  When aloe Vera is used for hair, they provide nourishment, eliminate dandruff, prevent excess oiliness and promote hair growth and help to prevent hair loss. All of these amazing benefits add up to glowing complexion and beautiful shiny hair.

How To Prepare Mask With Aloe Vera Gel for Skin and Hair

How To Prepare Mask With Aloe Vera Gel for Skin and Hair

What all you need?

  • Fresh aloe Vera leaf
  • Sharp knife
  • Blender

How to prepare the Aloe Vera gel with Aloe Vera plant for skin and hair?

With a sharp knife cut 2 thick Aloe Vera leaves from an Aloe Vera plant. You can also get organic aloe leaves commercially.

You need to cut the jagged edge of those leaves using a slicer or knife. Lengthwise slit the top layer of the leaves as shown.

Very slowly and carefully scoop out Aloe Vera gel with a spoon. The best way to get the most of aloe gel is cutting off the major portions using knife and scraping off the remaining gel using a spoon.

Put that aloe pulp into a container and refrigerate. For an even and smooth gel, blend it and store.


Before using Aloe Vera leaves wash them nicely. You can cut leaves into the large cubes and chunks instead of slicing the Aloe Vera leaf lengthwise, by this way you can remove gel easily.  

How to prepare mask with Aloe Vera gel for skin and hair?

  • Take ½ lemon and squeeze out the juice or a tsp of honey or coconut.
  • Pour the transparent and thick Aloe Vera gel into a blender.
  • For one minute blend the mixture.

One can use this mixture to hair and skin for beauty treatment.

For face mask:

Apply Aloe Vera mask to your face and neck to maintain even and clear complexion. For 10 to 15 minutes leave this mask and then wash your face with cold water. Mixing Aloe Vera with honey is a very effective and inexpensive beauty remedy for clear, glowing, blemish-free skin.

For hair mask:

Apply this mask to your hairs to condition and add shiny and softness to your hair and leave it for 20 minutes and then wash your hair.


The Secret to Back Pain is in Your Feet! The 5 Exercises that Fix Everything!

One of the most common problems that people seem to experience at one point or another in their life is back pain. This pain can be due to different body postures, improper sitting, standing and a lot more things that might appear daily.

Nevertheless, there are very easy and simple ways to help alleviate and get rid of this pain. This will include some exercises which are good to remove not only back pain, but knees and hip pain as well. All you have to do is do them more often and the pain will be gone.

The Secret to Back Pain is in Your Feet! The 5 Exercises that Fix Everything!

The Secret to Back Pain is in Your Feet! The 5 Exercises that Fix Everything!

Feet are Very Important When it Comes to Back Pain

One of the most crucial body parts that control the balance, body posture and even some pains are the feet. They are the ones which help us move all while they have to withstand some bad footwear. Thus, it would be really important to take good care of them.

Furthermore, it is only natural that our feet deteriorate with aging and the walking becomes harder. That is why one in three Americans just fall suddenly, and the risk is bigger with people in their 80s and 90s.

While you are walking, the pressure in the feet controls the balance of the rest of the body. Also, if you are experiencing pain in one foot, it might throw off the whole standing or walking process.

Which brings us to our next point and that is exercise. If you do it regularly, not only will it strengthen the muscles but it will also keep a proper blood flow and prevent the balance problems that appear with age.

The Exercises that Will Help You Get Rid of the Back Pain

1. Upward Stretching of the Legs and the Toes

First, you need to lie on your back and stretch the legs in front. Just lift one leg in the air with a towel and make sure you straighten the knee and pull the towel slowly towards the head. Do not strain yourself a lot because you might get hurt. Also, stay like that for 20-30 seconds and repeat one more time. Do the same with the other leg.

2. Heels

Begin with sitting on the ground and extending the right leg in front of you, while the left one is under the thigh. Just bend forwards and grab the toes to make slow movements to press them in opposite directions. Stay like this for half a minute and repeat twice with each leg.

3. Toe Stretching

Grab the toes with the right hand while you are sitting on a chair with the left leg on your right thigh. When you do, shake them like you shake hands with someone. Afterwards, stretch the toes to the side for 10 seconds. Repeat 3 times and change the foot.

4. Stretching the Heel Tendons with the help of Your Knee

You should face a wall in a standing position. Then, place the right leg in front of you and bend the right knee just a little. You should start moving the hips towards the wall while both of your heels are steady on the ground. Hold it like this for half a minute and relax for another half. Do this twice and change the leg.

5. Foot Massage

You should move a tennis ball slowly around the right foot and you should start by placing the ball under the second toe. Just move around for 1-3 minutes and do the same with the other foot.

6. Toe-Pencil-Grasp

For this one, you will have to take a pen or pencil with the toes and hold it for 10 seconds. If you do this exercise, you toes will be improved. The best part about it is that you can perform it anywhere. Do this one 2-3 times a week, 5 times with each foot.

7. Resistance-Bad

The small muscles in your feet are very important for the balance of the body. This exercise will help you walk without feeling any pain. All you need is one exercise band.

Begin by sitting on the floor and straightening the legs in front. Next, wrap one side of the band around a chair or bedpost and the other one on the top of your feet. While you are sitting, you should slide back until you feel some tension in the band. Just flex the foot backwards and hold it for 5 repetitions. Finally, release it and repeat for 10 repetitions.

8. Ankle- Circles

This one will help with ankle, hip and knee pain. This type of pain is caused by poor body posture. When the upper part of the body is not in the same one with the lower one, the weight bearing is out of balance and there is irregular posture on the lower part when you walk.

Thus, this is what you need to do. Just lie on your back and bend the legs upwards. Stretch the legs above your body and rotate the ankle clockwise for 10 seconds and move in the opposite direction for 10 seconds. Make sure you do the same with the other ankle. If you want to achieve the best results you should do the exercise twice a day.

9. Toe-Walking

You will be able to strengthen the muscles, ligaments and toes if you walk like a ballerina for 20 seconds only. This will immensely help with the feet. Just do this twice daily, with a small pause in between. If you see that the balance is not perfect, you should hold on walls or surfaces, however, with time, everything will get better.

10. Toe-Pressing

When you do some exercises, it is always very important to start with the toes and warm them up. You can do this with toe-pressing. This exercise will improve the blood flow in the feet and it will relax them as well. All you need to do is stand up, bend the knees a little and grasp the floor with the toes. Make sure you stay like this for 3 seconds. If you do this 10 times, 3 times every day, the toes will be strong and young.

These are all the exercises you need to do to help alleviate and get rid of back pain and more. Just make sure that if the pain does not seem to go away or if you have extreme posture and balance issues that you need to consult a doctor before you attempt to do any of these exercises. If they are too straining, you should look for other ones which will apply some pressure on different parts of the feet.

Source : https://healthcareteam365.com



Watermelon is phenomenal hydrating natural product that ought to be devoured because of its wellbeing benefits. It is great wellspring of vitamin A, vitamin B1, vitamin B6,vitamin C, pantothenic corrosive, copper, biotin, potassium and magnesium.

Did you realize that seeds from watermelon offer many advantages also?

These seeds comprise of supplements like unsaturated fats, basic proteins, minerals like magnesium, potassium, manganese, press, zinc, phosphorus and are loaded with vitamin B like thiamine, niacin, folate.

Watermelon seeds have citrulline substance. Which acts a cancer prevention agent, which has a constructive outcome on account of arteriosclerosis, hypertension, angina and erectile brokenness, consequently advancing the extension of veins.



These seeds are additionally helpful in treatment of kidney and urinary tract diseases.Consume tea from crisp watermelon seeds and stones and sand in the kidneys will be normally evacuated.

Formula for watermelon seeds tea:

Take 20-30 watermelon seeds. Crush and bubble them for 15 minutes in 2 liters of water. Devour this drink for 2 days and make a delay the third day. Proceed with like this for half a month.

Beneath you can discover all medical advantages that watermelon seeds bring to the table:

Ensure the heart

The seeds, which are awesome wellspring of magnesium that is required for ordinary capacity of our heart. What’s more, they keep up ordinary level of circulatory strain and improve the digestion system prepare.

Back off the maturing procedure

Because of cell reinforcement properties of this seeds, maturing will be backed off. And your skin will have more youthful look.

Expel skin break out

Clean your face with watermelon seed oil and skin inflammation, earth and dead skin cells will be evacuated. This oil is appropriate for each kind of skin.

Reinforce hair

Because of high protein and amino corrosive substance of this seed, your hair will be fortify. Besides, simmered watermelon seeds make hair gleaming in light of the copper they contain which deliver melanin, a shade that offers shading to your hair.

Treat edema

Hurl a teaspoon of dry and ground watermelon seeds in a teaspoon of nectar, and afterward place it in a some warm water. Blend it well and devour this blend 2 times every day. It will help you with edema issue.

Upgrades male richness

Watermelon seeds have lycopene cancer prevention agent. Which is a fantastic and proficient therapeutic technique to support the male intensity levels.

Treats diabetes

If you are managing diabetes get ready drink from a modest bunch of watermelon seeds in 1l water for 45minutes. Expend this drink no less than two times each day.

Next time when you purchase watermelon, don’t discard its seeds. Utilize them if you have any of previously mentioned issue or as an aversion.



You Are Bloated. Here Are 11 Reasons And Proven Ways To Fix Them All

Bloating is so common these days it’s been called an epidemic.

It is an uncomfortable condition that is usually caused by excess gas production.

It can be also caused by some disturbances in the movement of the muscles of the digestive system.

This increases discomfort and pressure, which in turn makes the stomach look bigger.

To simplify, bloating includes excessive amounts of gas, liquids or solids in your digestive system.

In some cases, bloating can be caused by increased sensitivity.

You will feel an increased pressure in your abdomen, even though there is not.

Even though bloating can be caused by serious medical conditions, in most cases, it is caused by the diet and some foods you are intolerant to.

You Are Bloated. Here Are 11 Reasons And Proven Ways To Fix Them All

You Are Bloated. Here Are 11 Reasons And Proven Ways To Fix Them All

11 Ways to Reduce or Eliminate Bloating

Don’t Eat Too Much At A Time
Being full may feel like being bloated. However, your problem is that you ate too much.

If you are having big meals and afterwards you feel uncomfortable, you should try small portions.

In fact, many people who experience bloating do not have an enlarged stomach or increased pressure in the abdomen.

In most cases, the problem is sensory.

If you are constantly dealing with bloating, you will experience discomfort from a smaller amount of food, compared to the person who rarely experiences bloating.

This means that you have an increased sensitivity to food in the stomach.

This is the main reason why you should have smaller meals.

Chewing your food better can also be of significant help.

It can reduce the amount of air you swallow with the food (a cause of bloating), and it will make you eat slower, which is related to reduced food intake and smaller portions

Rule Out Food Allergies And Intolerances To Common Foods
A great number of people experience food allergies and intolerances.

When you consume foods that you are intolerant to, this can lead to excess gas production, bloating, and other symptoms.

Foods and ingredients that you should avoid:

Lactose: Lactose intolerance is related to many digestive symptoms, such as bloating. Lactose can be found in milk

Fructose: Fructose intolerance can cause bloating.

Eggs: Bloating and gas are main symptoms of egg allergy.

Wheat and Gluten: 

Being allergic to wheat, or intolerant to gluten (a protein in spelt, wheat, barley and some other grains) is a common condition. This can cause different digestive complications, including bloating.

Try avoiding some of these foods to find out if they are causing the problem. But if you think that you have a food allergy or intolerance, visit your doctor.

Avoid Swallowing Air and Gases

It has been shown that there are two sources of gas in our digestive system. One gas is air or gas swallowed when we eat or drink while the other one is produced by the bacteria in the gut. Carbonated beverages (soda or fizzy drinks) contain bubbles with carbon dioxide a gas released from the liquid after it reaches the stomach. Increased amounts of swallowed air can be also caused by eating while talking, eating while in a hurry, chewing gum, and drinking through a straw.

Don’t Eat Foods That Give You Gas

Some foods that are high in fiber can make you produce excessive amounts of gas. These foods include beans, lentils, and whole grains. You can keep a food diary to find out which foods make you more gassy and bloated. Fatty foods can slow down digestion and emptying of the stomach.

Reduce your consumption of beans and fatty foods to find out if it helps.

Try A Low FODMAP Diet

The most common digestive disorder is irritable bowel syndrome (IBS). It is believed to affect 14% of people. The main symptoms include abdominal pain, discomfort, bloating, diarrhea, and constipation. Most of the IBS patients have bloating. 60% of them claim that bloating is the worst symptom they experience, even worse than abdominal pain. According to many studies, indigestible carbohydrate known as FODMAPS can significantly exacerbate symptoms in patients with irritable bowel syndrome.

FODMAP stands for Fermentable, Oligo, Di-, Mono-saccharides And Polyols.

It has been shown that a low-FODMAP diet can effectively reduce symptoms such as bloating in IBS patients. A low-FODMAP diet can be good if you have problems with bloating, with or without other digestive symptoms.

Here are some common high-FODMAP foods:

  • Onions
  • Wheat
  • Broccoli
  • Garlic
  • Cabbage
  • Beans
  • Artichokes
  • Cauliflower
  • Apples
  • Watermelon
  • Pears

Be Careful With Sugar Alcohols

Sugar-free foods and chewing gums usually contain sugar alcohols. These sweeteners are believed to be safe alternatives to sugar. However, they can lead to digestive problems. They can reach the bacteria in the large intestine, which digest them and produce gas.

Therefore, it is very important to avoid sugar alcohols like sorbitol, mannitol, and xylitol.

Take Digestive Enzyme Supplements
You can use some over-the-counter products that can be of significant help. This includes supplemental enzymes that have the ability to break down indigestible carbohydrates.

Lactase: An enzyme beneficial for individuals with lactose intolerance. It can break down lactose.

Beano: It is packed with the enzyme alpha-galactosidase. This enzyme breaks down indigestible carbohydrates from certain foods.

Typically, these supplements provide immediate relief!

Don’t Be Constipated

Constipation is one of the most common digestive problems. It can have different causes. Many studies suggest that constipation can contribute to bloating. Increasing your intake of soluble fiber can be very beneficial in the case of constipation. However, people who have gas or bloating need to be very cautious since fiber can often make things worse. You can also increase your physical activity, or take magnesium supplements!

Take Probiotics

Another thing that can also cause bloating is the gas produced by the bacteria in the intestine. There can be different types of bacteria that live there and this mostly depends on the individual. According to some clinical trials, certain probiotic supplements can reduce gas production and bloating in individuals with digestive problems. Other studies claim that probiotics can only reduce gas, but not symptoms of bloating. Probiotic supplements offer many other benefits, so don’t hesitate to try them. Be patient since they can take a while to start working through! It is recommended to try kefir. It is a beneficial food that provides sustainable probiotics.

Peppermint Oil Can Help

Altered function of the muscles in the digestive tract can also be a cause of bloating. Antispasmodics are drugs. These commonly used for reducing muscle spasm. However, peppermint oil is a natural alternative that can provide the same effects. According to many studies, peppermint oil can effectively reduce numerous symptoms in IBS patients, including bloating.

See A Doctor To Rule Out A Chronic And/Or Serious Condition

If this problem continues, causing serious problems in your life, or it gets worse all of a sudden then you should immediately visit your doctor!

Diagnosing digestive problems can be really complicated and there may be a possibility of some chronic and serious medical condition.

However, bloating is usually reduced by making some diet changes!

Original Article Publish Here  : https://takethispotato.com


Natural Homemade Toothpaste for Heal Cavities

A most imperative part of our body is our teeth . That are everlasting and we get it in whole life one sets.We don’t care about the effect and disease of tooth roots and gum disease.These is difficult to keep our teeth solid and strong nowadays.This can done with natural homemade toothpaste.

There are the thousands of toothpaste and they are claim to the best fighter against the teeth disease. They claim that your teeth are get moon whitening with  2 or 3 weeks. But all of these are have same hazardous compounds.

Natural Homemade Toothpaste for Heal Cavities

Natural Homemade Toothpaste for Heal Cavities


Fluoride is the best fixing in toothpaste and it is most dangerous. For example, Harvard University research on the fluoride and his report were entirely startling. They describe in this report there is the aggressive reaction of fluoride that reduces the IQ level of human. So basically toothpaste are given whitening our teeth but in return, it destroys our mind cell.

So there are the huge amount of regular homemade fixings that make a solution as the alternate of toothpaste.But many of these homemade remedies are not working or not effected. Our remedy is total natural homemade toothpaste. This remedy contains preparing pop, coconut oil and neem powder. Preparing pop has tremendous components that clean your teeth perfectly.

In 2008 the journal of clinical dentistry declares that if you brushing with preparing pop items that are more beneficial than toothpaste for your teeth.So why we brush our teeth with something else.Coconut oil additionally appeared successful in dental disease.

Natural Homemade Toothpaste for Heal Cavities

Natural Homemade Toothpaste for Heal Cavities

Now turn on Coconut oil that additionally appeared successful in dental disease.You can clean your teeth with coconut oil for a long time.Coconut oil detox the oral cavity. Coconut oil makes germs free you teeth.

Now the last thing is neem powder.Neem is the most common tree in Asia this tree called in India, Indian lilac. Neem powder has a lot of benefits for health. So the one is teeth disease.Many peoples in indian use only neem powder as his toothpaste.Many of them are use neem stick for cleaning his teeth.Because neem stick brushing helps to make solid teeth and best for the tooth roots.


  • 3 tablespoons preparing pop
  • 1 tablespoon neem powder
  • 1 tablespoon xylitol (for taste)
  • 3 tablespoons additional virgin coconut oil
  • 15 drops of mint fundamental oil/fragrance


Blend all of these ingredients till all the mixture is look like glue. And then keep this glue glass jar. Now our remedy is ready for use. Simple use this glue like as toothpaste. Use this 3 time in a day.Then the result will be more beneficial. Natural homemade toothpaste remedy for heal cavities is best .

Natural homemade toothpaste remedy for heal cavities is best for all type of teeth.