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Anant Ambani’s Incredible Weight Loss Journey: How He Lost 108 Kg in 18 Months

<h1 style="text-align: left;">Know about the fitness routines followed by Sara Ali Khan. Don&rsquo;t miss the last one&hellip;</h1>
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<div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR-QihBacmf7IQTzckJ9WmTIeFmVwCU0cScqRbA9Rp2e4pBCbm3KFL0A6cx6XW6fAj5_JqC9ifCrL09nP_4q14_KN3TNK53Wf7uG1OQr3lBJWSYTELHEfr7DqBoIb6xVBCGKV3mUTwC6xUX6kfMNxk1xziJqT7vy7KweGcTL24QRHlWl2vF-hsINKhLh8/s940/Pink%20Blue%20Mountain%20Top%20Photo%20Motivational%20Quote%20Facebook%20Post.png"><img title="Checkout the fitness routine of Sara Ali Khan" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR-QihBacmf7IQTzckJ9WmTIeFmVwCU0cScqRbA9Rp2e4pBCbm3KFL0A6cx6XW6fAj5_JqC9ifCrL09nP_4q14_KN3TNK53Wf7uG1OQr3lBJWSYTELHEfr7DqBoIb6xVBCGKV3mUTwC6xUX6kfMNxk1xziJqT7vy7KweGcTL24QRHlWl2vF-hsINKhLh8/w640-h536/Pink%20Blue%20Mountain%20Top%20Photo%20Motivational%20Quote%20Facebook%20Post.png" alt="Checkout the fitness routine of Sara Ali Khan" width="640" height="536" border="0" data-original-height="788" data-original-width="940"></a></div>
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<p><br>Most of us know that <strong>Bollywood actress Sara Ali Khan </strong>used to be fat and battled obesity during her childhood and college days, she was around 90-96 kgs. Yes, you heard right!</p>
<div>&nbsp; <br><br>Her fitness journey is very inspiring and everyone should know the story of her transformation, and the outcomes of her discipline are visible to all of us. <br><br><br>During her teenage, she had struggled with PCOS and bad eating habits, which made weight management more difficult for her, but before entering into Bollywood she overcame all her issues and was determined to transform herself.</div>
<div>&nbsp; <br><br>In one of her recent interviews, she said that she still sometimes eats more while she is on vacation, and gains some extra kilos, but she keeps tracking her weight and she is very clear about her mindset and discipline. <br><br><br>She also mentioned in the interview that when you are overeating it will affect your mental health as well because our brain and hormones everything is connected, and bad eating habits can impact them all. <br><br><br>In her recent Instagram post, we see Sara doing these exercises which are perfect for belly fat loss.</div>
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<h2 style="text-align: left;"><br>Air walking</h2>
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<div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp9Z6A_bhaszIFVvBZ5fgl48RkbMxrDCL4tEO-e4RylwgbJNP_93ERG2ev4iTJeBcP6RIPwn99Q5udPTsUThPnPH2Ar7EVfBKnwYd6mfEYSBQQTyLNxmpds6BLdCk8iKuvXMpezJnh5g3FkYXJIZnmoamsuik6-zalj_wiIG8hSnti6NMDCgk6YS6ZZxI/s2245/Blue%20Watercolor%20Dream%20Big%20Inspirational%20Poster.png"><img title="air walking" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp9Z6A_bhaszIFVvBZ5fgl48RkbMxrDCL4tEO-e4RylwgbJNP_93ERG2ev4iTJeBcP6RIPwn99Q5udPTsUThPnPH2Ar7EVfBKnwYd6mfEYSBQQTyLNxmpds6BLdCk8iKuvXMpezJnh5g3FkYXJIZnmoamsuik6-zalj_wiIG8hSnti6NMDCgk6YS6ZZxI/w283-h400/Blue%20Watercolor%20Dream%20Big%20Inspirational%20Poster.png" alt="air walking" width="283" height="400" border="0" data-original-height="2245" data-original-width="1587"></a></div>
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<div>&nbsp;It is a type of movement exercise where a person simulates walking or running in place, without touching the ground with much impact. It is normally done with the use of machines known as air walkers. It is a low-impact bodyweight exercise that is very simple and gentle to your body and can be done by people of any age. <br><br>
<h3 style="text-align: left;">How to do Air walking-</h3>
<br>Stand upright, ensuring your spine is straight. <br><br>Begin mimicking a walking motion by lifting one leg forward and the other backward, as if you're walking in the air. <br><br>Swing your arms in tandem with your legs, maintaining rhythm. <br><br>Engage your core throughout the movement to maintain stability. <br><br>Continue for a desired duration, increasing speed or intensity if needed. <br><br>
<h3 style="text-align: left;">Benefits-</h3>
<br>It provides cardiovascular benefits without stressing the joints. It&rsquo;s ideal for people with joint pain, arthritis, or recovering from injuries. <br><br>It engages multiple muscle groups, including the legs, core, and arms. It helps tone and strengthen these areas. <br><br>It is a great way to burn calories, also raise your heart rate, and help in fat burning. <br><br>It stretches the muscles in your legs, hips, and lower back, which can help increase flexibility over time. <br><br>It promotes better posture and reduces the risk of developing back problems. <br><br><br>
<h2 style="text-align: left;"><br>Cable Shoulders</h2>
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<div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgllsWgbQgeaQdK18gfQ7IGa3ANgMFpU5uHK4ropBjwlL0UdKsrckEQpVI1FkOpUYZ1a7x2p6J0n41ig9BeRf8jARwxq6wjJeZTo5Dd0Mxmt83VrcLKrZ5qSXgm2iQGy-ZOqdxEx2CF-IhzlAzt_osg-pcIYi_3AJonCYNwAMUThyphenhyphen1wNxCCcGXzzSxgyWE/s1280/Minimal%20Aesthetic%20Manali%20Tourism%20YouTube%20thumbnail.png"><img title="Cable Shoulders" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgllsWgbQgeaQdK18gfQ7IGa3ANgMFpU5uHK4ropBjwlL0UdKsrckEQpVI1FkOpUYZ1a7x2p6J0n41ig9BeRf8jARwxq6wjJeZTo5Dd0Mxmt83VrcLKrZ5qSXgm2iQGy-ZOqdxEx2CF-IhzlAzt_osg-pcIYi_3AJonCYNwAMUThyphenhyphen1wNxCCcGXzzSxgyWE/w400-h225/Minimal%20Aesthetic%20Manali%20Tourism%20YouTube%20thumbnail.png" alt="Cable Shoulders" width="400" height="225" border="0" data-original-height="720" data-original-width="1280"></a></div>
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<div>It is also a machine-based exercise where you need to use a cable machine it focuses on various muscles in the shoulder area, particularly the deltoids. It offers constant tension throughout the movement, making it effective for building strength, stability, and muscle definition. <br>
<h3 style="text-align: left;"><br>How to do Cable shoulders-</h3>
<br>Set the pulley to a low position and grasp the handle in one hand. <br><br></div>
<div>Press the handle overhead, extending your arm fully. <br><br>Lower it back down with control. <br><br>
<h3 style="text-align: left;">Benefits-</h3>
<br>It provide continuous tension throughout the entire range of motion. This can result in better muscle engagement and growth. <br><br>It allows for more controlled movements, making it easier to target specific shoulder muscles. <br><br>It help improve both shoulder strength and stability. Strong shoulders are essential for upper body strength, improving performance in other lifts, and preventing injuries. <br><br>Strengthening the shoulders, especially the rear deltoids, can help improve posture by pulling the shoulders back and preventing slouching. <br><br><br><br>
<h2 style="text-align: left;">Cycling</h2>
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<div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9oRdEQtpeZQG4L4aOgIu8QJaMdCxgj9-8oP4O84FZ-8JMCPwwCEfcGXCGAyvLn6otOxai6zyOaed89Nau61X_uyBNJGtDFdMplgR8lc6QsqB69SV0z3F5XwrJosobjG0hCyXvimGm3aUaWCZHJLG7q78xcdACznAYa46nG6dejzk3ImZ_rDC9N-pxpwQ/s2245/Blue%20Watercolor%20Dream%20Big%20Inspirational%20Poster%20(1).png"><img title="Cycling" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9oRdEQtpeZQG4L4aOgIu8QJaMdCxgj9-8oP4O84FZ-8JMCPwwCEfcGXCGAyvLn6otOxai6zyOaed89Nau61X_uyBNJGtDFdMplgR8lc6QsqB69SV0z3F5XwrJosobjG0hCyXvimGm3aUaWCZHJLG7q78xcdACznAYa46nG6dejzk3ImZ_rDC9N-pxpwQ/w283-h400/Blue%20Watercolor%20Dream%20Big%20Inspirational%20Poster%20(1).png" alt="Cycling" width="283" height="400" border="0" data-original-height="2245" data-original-width="1587"></a></div>
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<div>&nbsp;Though here we can see Sara doing cycling exercise at gym, it&rsquo;s a versatile exercise which can be done indoors and outdoors as well. To get the most out of cycling, it&rsquo;s important to follow proper techniques. <br><br>
<h3 style="text-align: left;">How to do Cycling exercise-</h3>
<br>Adjust the seat height so that your legs are slightly bent at the knee when the pedal is at its lowest point. <br><br>The handlebars should be at a height that doesn&rsquo;t strain your back and shoulders. <br><br>Sit upright, keeping your shoulders relaxed, elbows slightly bent, and grip the handlebars lightly. <br><br>
<h3 style="text-align: left;">Benefits-</h3>
<br>It strengthens the heart, lungs, and blood vessels and improves overall cardiovascular endurance. <br><br>It is a great way to burn calories and manage weight. It provides a smooth, controlled movement that reduces the risk of injury. Cycling regularly can improve stamina. <br><br>Regular cycling works out major muscle groups, particularly the legs. It enhances muscular endurance and promotes muscle tone. <br><br><br><br>
<h2 style="text-align: left;">Weighted Squats</h2>
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<div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpR8itryz0Fg8xdG5PRBZ4Ra25KK7NM9scjmCZKOpg9U6Cs9bq9M6GAwvEhggJlL-7UAaS4GpmzEr7rdk7rGD-YewTd0V9XQYBqTlb-fFTFaIdMvb7XO07Kf7GxsQvkXb-FC4kKxKjmvRm63ps1U76dcU7qVQ9seCGiudHTtUD9lMS3Q9RYb1XihcIqqU/s940/Follow%20us%20on%20Facebook%20Facebook%20Post%20in%20Blue%20and%20White%20Simple%20Style.png"><img title="Weighted Squats" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpR8itryz0Fg8xdG5PRBZ4Ra25KK7NM9scjmCZKOpg9U6Cs9bq9M6GAwvEhggJlL-7UAaS4GpmzEr7rdk7rGD-YewTd0V9XQYBqTlb-fFTFaIdMvb7XO07Kf7GxsQvkXb-FC4kKxKjmvRm63ps1U76dcU7qVQ9seCGiudHTtUD9lMS3Q9RYb1XihcIqqU/w400-h335/Follow%20us%20on%20Facebook%20Facebook%20Post%20in%20Blue%20and%20White%20Simple%20Style.png" alt="Weighted Squats" width="400" height="335" border="0" data-original-height="788" data-original-width="940"></a></div>
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<div>Weighted squats are a highly effective lower body exercise that targets multiple muscle groups, including the quads, hamstrings, glutes, and core. Adding weights increases the intensity, promoting strength, muscle growth, and improved stability. In the reel we can see Sara using a Kettlebell for her squats. <br><br>
<h3 style="text-align: left;">How to do Weighted squats-</h3>
<br>Hold the Kettlebell with both hands at chest level. Engage your core muscles to protect your lower back and keep your spine neutral. <br><br>Push your hips back as if you're about to sit down on a chair. Keep your chest up and your back straight. <br><br>Bend your knees and lower your body until your thighs are at least parallel to the ground or as deep as you can comfortably go. <br><br>Drive through your heels to return to the starting position, extending your hips and knees to stand up. <br><br>
<h3 style="text-align: left;">Benefits-</h3>
<br>It target major muscle groups, particularly the quads, hamstrings, glutes, and calves. This leads to increased strength and power in your legs. <br><br>Adding weights to squats increases resistance, stimulating muscle growth. <br><br>It engage the core muscles, including the abdominals and lower back, as they work to stabilize your body during the movement.</div>
<div><br>Squats engage large muscle groups, they burn a significant number of calories. <br><br>Stabilizing the weight during squats helps strengthen your back and core, which promotes better posture. <br><br><br>
<h2 style="text-align: left;"><br>Mountain Climbers</h2>
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<div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieey9v5xyQczyhKWL3IumzZjBzQpImuMqYNh8ZA1tXuchX_QLiquFYI0cFzNutsfv-7pO29fZOXcdmFR7l8ncTFgauZSESqnQ_qF0es9eL-kj7BowpYdvXv3Smj4dCfnMB8gK1l3rE1-8R9IlbF5Kt-X6IYDGThnXrB3XqpY3sC59Rx3A6HtyMOsAbMJM/s940/Follow%20us%20on%20Facebook%20Facebook%20Post%20in%20Blue%20and%20White%20Simple%20Style%20(1).png"><img title="Mountain Climbers" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieey9v5xyQczyhKWL3IumzZjBzQpImuMqYNh8ZA1tXuchX_QLiquFYI0cFzNutsfv-7pO29fZOXcdmFR7l8ncTFgauZSESqnQ_qF0es9eL-kj7BowpYdvXv3Smj4dCfnMB8gK1l3rE1-8R9IlbF5Kt-X6IYDGThnXrB3XqpY3sC59Rx3A6HtyMOsAbMJM/w400-h335/Follow%20us%20on%20Facebook%20Facebook%20Post%20in%20Blue%20and%20White%20Simple%20Style%20(1).png" alt="Mountain Climbers" width="400" height="335" border="0" data-original-height="788" data-original-width="940"></a></div>
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<div>&nbsp;In all those exercises done by Sara, the most impact and effective one is this, which helps you to loose fat from all over your body. Mountain climbers are a dynamic, full-body exercise that primarily targets the core while also working the shoulders, arms, legs, and cardiovascular system. This exercise require no equipment and very little space, making them perfect for home workouts, travel, or anywhere with limited space. <br><br>
<h3 style="text-align: left;">How to do Mountain climbers-</h3>
<br>Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core. <br><br>Drive one knee toward your chest while keeping your body straight and core tight. <br><br>Quickly switch legs by extending the first leg back while bringing the opposite knee toward your chest, mimicking a "running" motion.</div>
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<div>Alternate legs in a continuous, controlled motion as quickly as possible without losing form. <br><br>
<h3 style="text-align: left;">Benefits-</h3>
<br>It is a full-body workout, mountain climbers engage multiple muscle groups at once like core, upper and lower body muscles <br><br></div>
<div>Mountain climbers are a high-intensity exercise that burns a significant number of calories in a short amount of time. <br><br>This helps to improve heart and lung health, build endurance, and boost overall aerobic capacity. <br><br>The plank position and constant leg movement, mountain climbers are a great exercise for strengthening the core muscles. <br><br>It challenge both your muscular and cardiovascular endurance. <br><br>By strengthening your core and upper body, mountain climbers promote better posture, particularly for the lower back and shoulders. <br><br><br><br><br><br></div>

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Checkout the fitness routine of Sara Ali Khan.. Don't miss the last one

<h1>Effective Height Increase Exercises for Teens and Adults |&nbsp; Best 5 Exercises to Get Taller</h1>
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<p class="MsoNormal"><img style="display: block; margin-left: auto; margin-right: auto;" src="https://firebasestorage.googleapis.com/v0/b/fitness-feasts-blog.appspot.com/o/FitnessFeasts.webp?alt=media&amp;token=503f5e09-6fb0-47b7-a27c-a7180745f862" alt="Height increase exercise" width="600" height="600"></p>
<p class="MsoNormal">&nbsp;</p>
<h4 class="MsoNormal"><span style="font-size: 14pt;">Tallest is genetically inherited, and relative height is mainly set by the final part of growth that occurs during puberty. But, external stimuli like diet, exercise, and positioning affect the extent of the genetic capability, especially at the puberty stage.</span><br><br><span style="font-size: 14pt;">Although children&rsquo;s bones stop growing taller when growth plates are closed, and people cannot naturally add inches to their height, they can improve their posture through specific exercises. It can make those who wear them look taller by extending their spinal cord and aligning their bodies perfectly. For teens, exercise to meet the goal can effectively increase growth during the teenage years.</span><br><br></h4>
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<h2 class="MsoNormal">Several myths are quite popular and most of these myths are however wrong they include the following-</h2>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Myth: You Can Grow Taller at Any Age with Exercise</h3>
<h3 class="MsoNormal">Reality:</h3>
<p class="MsoNormal">Perhaps the most famous myth is related to the height increasing even in adulthood if one exercise correctly. After going through puberty, the growth plates of the long bones occur for ladies at the age of 16- 18 years, and the men at 18-21years the stature cannot grow naturally. Growth plates are regions of the bones that are incorporated during the process of bone lengthening, and no more vertically they cannot grow.</p>
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<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Myth: Stretching can make you permanently taller.</h3>
<h3 class="MsoNormal">Reality:</h3>
<p class="MsoNormal">It is widely believed that agility can be achieved instantly merely by doing some stretching exercises. While certain of the stretches may cause an expansion of the space between the vertebrae to enhance flexibility, they cannot increase bone length. Various exercises like coiled up stretch, forward bend, yoga stretch, and others can improve the spine area and release the pressure from the backbone and vertebrae accordingly which will make their height appear higher than they are for a while though they will not add to the length of the bones.</p>
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<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Myth: Increase height by consuming several foods or supplements.</h3>
<h3 class="MsoNormal">Reality:</h3>
<p class="MsoNormal">Some of these nutrition myths have to do with the growth years and it is important to note that there is no special food or supplement that will help you grow taller. Most of the time height is inherited but certain factors can nourish bones during childhood and adolescence including calcium, vitamin D, and a proper diet that includes protein among other nutrients. However, of the subjects in the current study as adults, no amount of food or supplements can reverse vertical growth after the growth plates have fused.</p>
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<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Why Adults Can&rsquo;t Grow Taller!</h2>
<p class="MsoNormal">Epiphyseal plates are ribbons of cartilage present at the ends of long bones (e.g., in the arms and legs) that make bones elongate during childhood and adolescence. These plates are open throughout the growth phase so that they can expand and lengthen the bones; but, At the end of puberty is usually between the ages of 16 and 21 the epiphyseal plates become ossified and turn into a normal bone called the epiphyseal plate closure. After this, the body has no potential to grow any taller even though natural progression of growth at some point stops.</p>
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<h2 class="MsoNormal">Scarfing and other exercises that aim at increasing height.</h2>
<p class="MsoNormal">Stretching usually involves parallel to the long axis of the body thus assists elongate the spine by reducing the pressure exerted on the intervertebral discs and in addition enhances the elasticity of the muscles around the spine. It relieves compression of the spinal cord that results from poor posture, gravity, and stiff muscles.</p>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">First, stretching increases the reach of the tight muscles of the back, shoulders, and hips and makes the spine straight, but also improves posture, Second, stretching also enhances the core and back muscles to provide better support to the spine. Stretching also contributes to the types of postures that one can have, meaning one can be taller than the other and also have a straight posture.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<p>&nbsp;</p>
<h2 class="MsoNormal">Cobra Stretch (Bhujangasana)-</h2>
<p class="MsoNormal">Cobra stretch is another yoga pose meant for the spine chest and abdominal muscles with the overall useful for lengthening. It is a very beneficial exertion that helps to stretch the anterior body lines, stimulate the work of spine muscles, and release tension through the back muscles.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h3 class="MsoNormal">Steps for Cobra Stretch:</h3>
<ul>
<li class="MsoNormal">Stand with your feet forming a V-shape, lying flat on your tummy with your legs stretched out behind you, and your toes touching the floor.</li>
<li class="MsoNormal">Put your hands on the floor, with your wrists right below your shoulders and your fingers pointing forward, and avoid flapping your arms.</li>
<li class="MsoNormal">Anchor the lower body on four points: Press your pelvis and thighs into the floor, actively squeeze.</li>
<li class="MsoNormal">Inhale and, keeping my feet flat on the floor, pushing it with my palms, straightened my arms and lifted my chest off the floor. And if needed you should keep your elbows slightly bent.</li>
<li class="MsoNormal">Tuck your chin slightly to help you align your head and shoulders properly on the started position, and pull your shoulders back and down from your ears to help you expand your chest.</li>
<li class="MsoNormal">Exercise your head in such a way that you do not have to extend your neck.</li>
<li class="MsoNormal">Breathe slowly and continue to stay in this position for 15-30 seconds.</li>
<li class="MsoNormal">Breathe out and slowly return the surface of the chest to the floor and do it two or three times.</li>
<li class="MsoNormal">This can be achieved through the initiating movement of leaning forward with the legs fully stretched and touching the toes.</li>
</ul>
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<h3 class="MsoNormal">&nbsp;</h3>
<h2 class="MsoNormal">Forward Bend (Touching Toes)-</h2>
<p class="MsoNormal">The Forward Bend, also known as Standing Forward Fold (Uttanasana in yoga), is a simple yet effective stretch that targets the spine and hamstrings. It helps lengthen the spine, relieve tension, and improve flexibility.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h3 class="MsoNormal">Steps of forward bend (touching toes):</h3>
<ul>
<li class="MsoNormal">Begin this exercise in a natural standing position with feet slightly widest within shoulder-width distance apart with hands relaxed at your sides.</li>
<li class="MsoNormal">Swan dive, and stretch your hands up high.</li>
<li class="MsoNormal">While making the first movement to bend forward, you need to exhale throughout the entire duration of the movement maintaining the flat and supple position of the spine.</li>
<li class="MsoNormal">When bending in the middle, your arms should point down to the floor or reach the toes, ankles, and shins comfortably.</li>
<li class="MsoNormal">If this becomes necessary, it is advisable to bend your knees a little in order not to strain the hamstrings or the lower back.</li>
<li class="MsoNormal">Afterwards, turn your head forward and ease your head, neck, and shoulders leaning back, letting gravity lower your spine head.</li>
<li class="MsoNormal">There hold it for about 20-30 seconds I must apply deep breathing and feel the stretch at the back of my thighs and my spine.</li>
<li class="MsoNormal">To return, bring your gut in and coax your lower back off the ground while on the inhale.</li>
</ul>
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<h2 class="MsoNormal">Cat-Cow Pose (Marjaryasana-Bitilasana)-</h2>
<p class="MsoNormal">A bridge between two asanas, Cat-Cow Pose is so named due to the resemblance of the movements of the spine that is performed for flexibility and a better posture. It is advisable for a morning stretching routine and great to ease tension within the lower back region.</p>
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<h3 class="MsoNormal">Steps of Cat-Cow Pose (Marjaryasana-Bitilasana)-</h3>
<ul>
<li class="MsoNormal">Place yourself on the ground and extend your hands out in front of you with your palms touching the floor, whilst your knees are directly under your hips.</li>
<li class="MsoNormal">Your back should be straight and your head on the regular plane with your backbone.</li>
<li class="MsoNormal">Breathe out as you twist your spine with your shoulders moving up towards the ceiling.</li>
<li class="MsoNormal">Bend your head back until your chin touches your chest, and look at your stomach area.</li>
<li class="MsoNormal">Screw your abs, pulling your navel towards your back. That is why I recommend stepping aside for a moment and paying attention to the stretch in your upper and lower back.</li>
<li class="MsoNormal">Breathe in as deeply as possible while pulling your chest up and down and letting your stomach fall towards the floor.</li>
<li class="MsoNormal">Tilt your head back and up, and slightly forward. Retract your shoulders backward as you bring your shoulder blades close together and expand outwards on your chest.</li>
<li class="MsoNormal">Perform 8-10 times applying a fluidity between positions.</li>
</ul>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Downward Dog (Adho Mukha Svanasana)-</h2>
<p class="MsoNormal">Most people have probably heard of Downward Dog, also known as Adho Mukha Svanasana.</p>
<p class="MsoNormal">The beginning Posture called the Downward Dog pose provides a profound stretching and toning effect over a majority of musculature, especially the upper spine, shoulders, and legs. This is a stretching and strengthening pose, it is good for boosting flexibility, balance, and posture.</p>
<p class="MsoNormal">&nbsp;</p>
<h3 class="MsoNormal">Steps of Downward Dog (Adho Mukha Svanasana) &ndash;</h3>
<ul>
<li class="MsoNormal">Keep your feet flat, bend your knees slide your seat away from the wall, and then sit up straight with your back against the wall.</li>
<li class="MsoNormal">Start flexing the knees along with the continued hip lift till your body forms a &lsquo;V&rsquo; shape with your buttocks pointing toward the ceiling.</li>
<li class="MsoNormal">If the hamstrings are tight, what you can do is maintain a small degree of flexion at the knees as well.</li>
<li class="MsoNormal">Unwind your back further by tilting your hips upward and backward so that you have some space between each of the vertebrae in your spine.</li>
<li class="MsoNormal">Picture yourself bringing your chest in towards the thighs.</li>
<li class="MsoNormal">Keeping your heels to the ground is not necessary but try to press them down to the floor as you pull yourself up &ndash; this should be felt on your calf and hamstring muscles.</li>
<li class="MsoNormal">Maintain good muscle tone in your legs.</li>
<li class="MsoNormal">Tilt your head back and rest it on your hands if you are not comfortable lying flat: ensure that your kidneys are in view, below the level of your knees, or your feet between your ankles. Avoid straining your neck.</li>
<li class="MsoNormal">Before this, pull your shoulder blades back and pull down your shoulders to eliminate the action of hunching your shoulders.</li>
<li class="MsoNormal">Breathe in and out steadily, and continue in this position for 30 seconds to 1 minute.</li>
<li class="MsoNormal">To emerge from the pose, bring the knees to the floor with equal forms slowly let the knees lower on the mat, and go back to the tabletop pose.</li>
</ul>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>
<h2 class="MsoNormal">Mountain Pose (Tadasana)-</h2>
<p class="MsoNormal">Tadasana (Mountain Pose) is an outstanding quintessential standing posture practice in Yoga that is meant to practice alignment, posture, and balance. This is one of the easiest poses but most effective in enhancing body awareness and stability on which almost all the asanas are based.</p>
<h3 class="MsoNormal">&nbsp;</h3>
<h3 class="MsoNormal">Steps of Mountain Pose (Tadasana)-</h3>
<ul>
<li class="MsoNormal">Keep your posture in a walking stance with your legs parallel or slightly parted, about shoulder-width apart. Make sure that your body weight is equal for both legs.</li>
<li class="MsoNormal">Clamp your feet by pushing down with a flat foot, and try to push equally on the outer sides of your big toes, on the little toes, and the inside and the outside of your heels.</li>
<li class="MsoNormal">Suitably touch the ground or the area upon which the movement occurs.</li>
<li class="MsoNormal">Consequently, engage your legs more by flexing at the knee slightly and contracting your thighs but not rigidity of the knees.</li>
<li class="MsoNormal">Generally, keep your legs moving and retain the tone of the muscles.</li>
<li class="MsoNormal">Try to tuck your lower back while at the same time doing your lower abs. This will align your pelvis and avoid the over-extension, or a degradation of the lower back.</li>
<li class="MsoNormal">Relax your shoulders and extend your neck out more by trying to lift the top of your head higher than your head.</li>
<li class="MsoNormal">Think of a string that lifts you off your seat and at the same time, stretches the spine making each of the segments far apart.</li>
<li class="MsoNormal">Try to pull your shoulders down and back and broaden your chest at the same time.</li>
<li class="MsoNormal">Your arms should not touch your trunk and the palms should be down or faced forward or directed towards the sides of your body.</li>
<li class="MsoNormal">Gaze forward during the test while maintaining the angle of inclination of the chin at a similar level of the floor.</li>
<li class="MsoNormal">The upper face should be smooth and the neck should be long and aligned in the position of the spine.</li>
<li class="MsoNormal">Breathe deeply and evenly. To practice each posture effectively, stand in them for 30 seconds to 1 minute, with the emphasis on the position of your body, your legs, and your breath.</li>
</ul>

 Height Increase Exercises ,which exercise increase height, Mountain Pose , Downward Dog, Cat-Cow Pose, Best 5 Exercises to Get Taller

Effective Height Increase Exercises for Teens and Adults

Bollywood's 10 celebrity list who are pure vegetarian. We all have some curiosity to know about film stars lifestyle, what they actually do for being so elegant. And when it comes to their food habits that's maybe the most exciting part of our curiosity.

10 Famous Bollywood superstar who is a pure vegetarian

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<td class="tr-caption" style="text-align: center;">Best Post Workout Meal in India<br><br></td>
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<p>&nbsp;</p>
<p><strong><br>Post-workout meals</strong> play a key role in our workout, it's very important to recover the damaged muscle fibres after exercise, and for that, a proper post-workout meal should contain a good amount of protein which will help you to gain the muscle fibres again, it should also contain some carbohydrates so that you can regain the energy you have lost during the workout, and it should be very less in fat, cause we know that fat slower the process of absorbing protein in our body.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Post-workout meals should be:</h2>
<p><strong><span style="color: #3d85c6;">&gt; High in protein.</span></strong></p>
<p><strong><span style="color: #3d85c6;">&gt; Medium in carbs.</span></strong></p>
<p><strong><span style="color: #3d85c6;">&gt; Very low in fat.</span></strong></p>
<p>&nbsp;</p>
<p style="text-align: center;"><strong><span style="color: #76a5af; font-size: large;">Here is the list of the&nbsp;<a href="http://fitnessfeasts.in" target="_blank" rel="noopener">post-workout meal for Indian</a></span></strong></p>
<p style="text-align: center;"><strong>&nbsp;</strong></p>
<h2 style="text-align: left;">Egg white:&nbsp;&nbsp;</h2>
<div style="text-align: left;">Have 5-6 boiled egg whites with any fruits, like dates or banana or any fruit of your choice which have some carbs. Try to avoid the egg yolks cause high in fat.&nbsp;</div>
<p>You can have scrambled whites also and can add some spices to make it tastier. It's a great option to have some protein with very fewer efforts.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Whey protein:&nbsp;</h2>
<p>This is also a very good option to have some protein after working out, 1 scoop of whey protein can be healthy for men and women too, have any kind of whey protein, start one scoop of whey protein into a glass of milk ok and have it, and if you are allergic to dairy products you can have it with plain water also.</p>
<p>&nbsp;</p>
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<td style="text-align: center;"><a style="margin-left: auto; margin-right: auto;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM7wP6WobY52Z8SVayUKNaxeZcL50MIFNwxVhpkoRiHF8h8wGEUoM2b7QlZu4ItvlCHQD1AiVCSq83VO6ZyEoBjHlVTUxw2LsJYbfzF9sPUIrB0SJCRN-lUds3EEzjMaDKe2uDZ10lYbY/s700/photo_2021-03-20_20-10-53.jpg"><img title="Whey protein" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM7wP6WobY52Z8SVayUKNaxeZcL50MIFNwxVhpkoRiHF8h8wGEUoM2b7QlZu4ItvlCHQD1AiVCSq83VO6ZyEoBjHlVTUxw2LsJYbfzF9sPUIrB0SJCRN-lUds3EEzjMaDKe2uDZ10lYbY/w320-h183/photo_2021-03-20_20-10-53.jpg" alt="Whey protein" width="320" height="183" border="0" loading="lazy" data-original-height="400" data-original-width="700"></a></td>
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<td class="tr-caption" style="text-align: center;"><span style="text-align: left;">Whey protein</span></td>
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<p>&nbsp;</p>
<p>&nbsp;</p>
<p>You can have a type of fruit with your whey protein to add some extra nutrients.&nbsp;</p>
<p>&nbsp;</p>

<p>&nbsp;</p>
<h2 style="text-align: left;">Besan ka chilla:&nbsp;</h2>
<p>Add 2 tbsp of besan into a bowl, then add some salt and pepper to taste, you can add any spices of your choice, and add some chopped vegetables. Mix it with some water, mix until you get a runny batter. Add some oil into the pan and then make some pancakes from the batter.</p>
<p>&nbsp;</p>
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<td style="text-align: center;"><a style="margin-left: auto; margin-right: auto;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizlJTHaCAByot-lFF1dQaTA1X5YJZJLi7cuyriM-LUSzvWHVfgb1lPHJp5cicagREQi6KvCLpove1yV3kXEzyN9pNnuVMvJ8JmwrdPfxDqUxW5n0hyphenhyphenqmZnR9CGl-1DTc7IxOb28Yw0XAg/s500/photo_2021-03-20_20-10-48.jpg"><img title="Besan" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizlJTHaCAByot-lFF1dQaTA1X5YJZJLi7cuyriM-LUSzvWHVfgb1lPHJp5cicagREQi6KvCLpove1yV3kXEzyN9pNnuVMvJ8JmwrdPfxDqUxW5n0hyphenhyphenqmZnR9CGl-1DTc7IxOb28Yw0XAg/w320-h223/photo_2021-03-20_20-10-48.jpg" alt="Besan" width="320" height="223" border="0" loading="lazy" data-original-height="348" data-original-width="500"></a></td>
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<td class="tr-caption" style="text-align: center;"><span style="text-align: left;">Besan</span></td>
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<p>&nbsp;</p>
<p>Besan contains good carbs and fibers, you can add some paneer or soya bean in the batter to add extra protein.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Chicken fried rice:&nbsp;</h2>
<p>Chop 100 gram boiled chicken breast, add 1 tbsp olive oil into the pan, add some chopped vegetables like carrots, Bell pepper, onions and garlic. Saute for 2 min, then add the chicken, you can add some chilli sauce to taste, add salt and pepper. Then add 1 cup of cooked brown rice, mix well and your healthy chicken fried rice is ready.&nbsp;</p>
<p>&nbsp;</p>
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<td style="text-align: center;"><a style="margin-left: auto; margin-right: auto;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCWMq19KGC7O8sQv8WMv-vuONNmNDHjoPE9OCq2Rlv9wN0CTcDBKgkDQqcMOza-Otzh_kcTOiZ-zvyOuGyHB_vsyvFq_9oZuP6oJ2rj62CcUU95gHAtJ9ROk7WIRo3NMT1l2wKC4i6C0Y/s629/photo_2021-03-20_20-10-50.jpg"><img title="Boiled Chicken" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCWMq19KGC7O8sQv8WMv-vuONNmNDHjoPE9OCq2Rlv9wN0CTcDBKgkDQqcMOza-Otzh_kcTOiZ-zvyOuGyHB_vsyvFq_9oZuP6oJ2rj62CcUU95gHAtJ9ROk7WIRo3NMT1l2wKC4i6C0Y/w298-h320/photo_2021-03-20_20-10-50.jpg" alt="Boiled Chicken" width="298" height="320" border="0" loading="lazy" data-original-height="629" data-original-width="585"></a></td>
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<td class="tr-caption" style="text-align: center;">Boiled Chicken</td>
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<p>It contains protein as good carbs also, as you are using brown rice. And for vegans out there, you can add boiled soybean into the place of chicken. It will be equally healthy and tasty.</p>
<p>&nbsp;</p>

<p>&nbsp;</p>
<h2 style="text-align: left;">Bean sprouts salad:&nbsp;</h2>
<p>Add 1 cup of soaked bean sprouts into a bowl, add some chopped onions, cucumber, tomatoes into it, add some salt and pepper to taste, you can add chaat masala also for some extra flavour. Mix well and it's ready.</p>
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<td style="text-align: center;"><a style="margin-left: auto; margin-right: auto;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMBCGy14C8PTLTauma0wqfAAy6hv0wNiv2TLk0vrkbv0G4gTYPYcEqnrRcRRE5nSu7USFsx6FRFa62eX_MeTj-EsmySEgEOiETLSVubl3GP-SOAmVXEGgTdYMIUttYbNP7ebfWiqib6Y/s500/photo_2021-03-20_20-34-48.jpg"><img title="Bean sprouts" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMBCGy14C8PTLTauma0wqfAAy6hv0wNiv2TLk0vrkbv0G4gTYPYcEqnrRcRRE5nSu7USFsx6FRFa62eX_MeTj-EsmySEgEOiETLSVubl3GP-SOAmVXEGgTdYMIUttYbNP7ebfWiqib6Y/w320-h192/photo_2021-03-20_20-34-48.jpg" alt="Bean sprouts" width="320" height="192" border="0" loading="lazy" data-original-height="300" data-original-width="500"></a></td>
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<td class="tr-caption" style="text-align: center;"><span style="text-align: left;">Bean sprouts</span></td>
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<p><br>It's very nutritious and also easy to make any time, you can also add some olive oil, and can add boiled potatoes also for extra carbs.</p>
<p>&nbsp;</p>
<p>Last but not the least, you can have black coffee or tea also after work out, with your post-workout meal, to get extra energy, but it's very important to avoid any kind of beverages if you are working out in the evening. And it's important to include seasonal fruits and vegetables into your daily meals to get effective results.</p>
<p><span style="color: #0c343d; font-size: x-large;"><strong>FAQ,</strong></span></p>
<h2 style="text-align: left;">Can I eat potatoes after a workout?</h2>
<p>The answer is yes you can have potatoes after a workout, as it is a good source of carbs and fat-free, you can have potatoes to meet your daily carb requirements. But make sure you are balancing it with a good amount of lean protein. like you can have fish or chicken with it. Also, potatoes are rich in amino acids, and soluble fibres which help in digestion.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Can I eat a banana after a workout?</h2>
<p>Bananas are one of the healthiest fruits as they can help you in muscle recovery, you can pair these up with the right amount of protein, bananas are also rich in potassium and they also contain anti-inflammatory properties. But people who are doing work out to lose weight should avoid eating bananas after a workout, as it is high in carbohydrate.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Can I drink milk after a workout?</h2>
<p>Yes, you can have milk after a workout, milk is a very nutritious food. It is rich in sodium and also contains many micronutrients, it also has high protein, carbs and water.&nbsp;</p>
<p>It is a great post-workout drink that can recover your energy. It also helps muscle development and strength gain.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Which fruit is best for post-workout?</h2>
<p>As a post-workout meal, you should choose fruits with lots of vitamins, and macronutrients like potassium, calcium and iron, and they should be loaded with antioxidants.&nbsp;</p>
<p>Like you can have bananas, dates, berries, oranges, grapefruit, and kiwi. These fruits are also contained a good amount of fructose which can provide you energy.&nbsp;</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Are almonds good after a workout?</h2>
<p>Yes, you can have almonds after a workout but these are not an ideal post-workout meal, because it is rich in fibre which can slow down your digestion and slow down the absorption of nutrients in your blood which you will need after a workout for recovery.</p>
<p>Though almonds are extremely beneficial for your health and it is a great pre-workout meal, almonds are also rich in vitamin E and antioxidants which can increase your muscle strength.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Can I eat cashews after a workout?</h2>
<p>Cashews contain a good amount of protein, these are good sources of vegan protein, they can help you to build muscle and increase muscle strength because it contains amino acid.&nbsp;</p>
<p>That&rsquo;s why cashews are a great post-workout snack, you can have these in your bag so that it would ready to snack on after an intense workout.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">How many bananas to eat after a workout?</h2>
<p>You can have one banana immediately after a workout or after within 30 minutes of a workout, it is a great option to charge you up, it can promote quicker recovery and it can also reduce inflammation.&nbsp;&nbsp;</p>
<p>Bananas can also boost your metabolism and will also help you with your sugar cravings as these are high in good carbs. Bananas are a very healthy fruit but you should have these with a balanced diet are they are high in carbs, which can affect your weight loss.&nbsp;</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Are peanuts good after a workout?</h2>
<p>After working out a hand full of Peanuts can provide you with healthy fat, protein and fibre. It can also keep you full and can help you with pots work out cravings. It can also provide you with the energy which your muscles would need after an intense workout.</p>
<p>You can have peanut butter also which will do the same, just need to keep in mind that it should not contain artificial sweeteners.&nbsp;</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Is jaggery good for bodybuilding?</h2>
<p>Yes, studies have shown that Jaggery is good for bodybuilding, and you can have it after a workout also, as it is high in potassium it helps to increase metabolism, and it can also increase your energy level.</p>
<p>Jaggery is healthy as it is natural sugar it is way better than processed white sugar, it flushes out the toxins from our blood and detoxes your body. It can also help your sugar cravings.</p>
<h2 style="text-align: left;">Is Dosa a good post-workout meal?</h2>
<p>Dosa is a wholesome meal, it can satisfy your cravings and appetite so you can have Dosa after a workout, but if you want to lose weight or if you are on a low carb diet you need to keep in mind that Dosa you are eating should be homemade and the ingredients are should be low carb.</p>
<h2 style="text-align: left;">Is ghee good after a workout?</h2>
<p>If you are following a properly balanced diet in which you are having the right amount of protein, fat, and low carbs, there would be no harm if you would include Deshi Ghee in your diet. And also you must exercise regularly.</p>
<p>It is a myth that fats like ghee can make you fat, our body also requires such fat, if you are having it with a balanced diet and after intense exercise.</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">Is chapati good after a workout?</h2>
<p>Yes, chapati is good after a workout, some people avoid them as they think chapati or rotis are high in carbs, but no, you can have these but they should be made of whole grain.</p>
<p>Wholegrain chapatis are great cause they can provide you with complex carbs like lots of fibres, and it also contains micronutrients like calcium.</p>
<h2 style="text-align: left;">What is a good post-workout meal?</h2>
<p>The post-workout meals should contain nutrients that can full fill your needs for muscle recovery, build strength, and gain muscle. It is very important to choose the right food after exercise to rebuild your muscle protein and it should also stimulate the new muscle. Here are some good post-workout meals &ndash;&nbsp;</p>
<p>1. Peanut butter sandwich,&nbsp;</p>
<p>2. Whole grain Chapati with veggies,&nbsp;</p>
<p>3. Boiled eggs,&nbsp;</p>
<p>4. Yogurt,&nbsp;</p>
<p>5. Fruits,&nbsp;</p>
<p>6. Nuts,</p>
<p>7. Oat smoothie,&nbsp;</p>
<p>8. Fish or chicken breast with brown rice,&nbsp;</p>
<p>9. Quinoa salad,&nbsp;</p>
<p>10. Protein shake.&nbsp;</p>
<p>&nbsp;</p>
<h2 style="text-align: left;">What can we eat after a gym workout?</h2>
<p>After a gym workout, we should have such meals which can help us to recover the energy and muscle loss, they should be low in carbs, and should contain the right amount of protein and fat. which can full fill your needs for muscle recovery, build strength, and gain muscle.</p>
<p>It is very important to choose the right food after exercise to rebuild your muscle protein and it should also stimulate the new muscle. Here are some good post-workout meals &ndash;&nbsp;</p>
<p>1. Peanut butter sandwich,&nbsp;</p>
<p>2. Whole grain Chapati with veggies,&nbsp;</p>
<p>3. Boiled eggs,&nbsp;</p>
<p>4. Yogurt,&nbsp;</p>
<p>5. Fruits,&nbsp;</p>
<p>6. Nuts,</p>
<p>7. Oat smoothie,&nbsp;</p>
<p>8. Fish or chicken breast with brown rice,&nbsp;</p>
<p>9. Quinoa salad,&nbsp;</p>
<p>10. Protein shake.</p>
<p>&nbsp;</p>
<h3 style="text-align: left;">Also, check our&nbsp;</h3>
<div style="text-align: left;"><strong>&gt; <a href="https://www.fitnessfeasts.in/2021/03/Best-Pre-Workout-Meal-in-India.html" target="_blank" rel="noopener">Best Pre Workout Meal in India</a></strong>&nbsp;</div>
<div style="text-align: left;"><br><strong>&gt; <a href="https://www.fitnessfeasts.in/2020/04/ketogenic-indian-vegetarian-recipes.html" target="_blank" rel="noopener">All Keto meals for Indian, List of best keto recipe</a></strong></div>

Post-workout meals play a key role in workout. Here is the list of the post-workout meal for Indian

Category: Healthy Food