Cardiovascular disease is actually a buildup of plaque which leads to gradual clogging of the arteries. Statistically, it is the number one killer-disease in the world, and an average of 2,000 Americans die of this disease each day!

Taking into consideration high rates like these, the cardiovascular health is one of the most important body system you should maintain and repair. Progressive clogging of the arteries is usually caused by diet, genetics and a sedentary lifestyle. It is not impossible to treat this condition, and we have listed 8 delicious foods that will help you prevent and repair the damage.

1. Garlic

It may does not have the best taste, but nutritionists prefer to call it a super-food! Garlic will not only protect your cardiovascular health, but it can also help in the treatment of viruses, infections and even cancer!

Scientists confirm that by consuming 4,000 mcg of allicin (contained in 1-4 garlic cloves a day) you can lower your cholesterol, decrease both diastolic and systolic blood pressure, and prevent blood cloths from forming. This creamy zinger garlic spread or pumpkin seed and garlic pasta will give you the required daily dose of cloves.

2. Pomegranate

The latest studies have shown that this delicious fruit can clean the arteries from the plaque buildup, and also stimulate the production of nitric oxide in the blood, which will open the arteries and reduce the blood pressure.

This amazing cashew citrus cream cake with pomegranates is an excellent way to add more pomegranates to your menu!

3. Turmeric

Curcumin, the primary polyphenol found in turmeric, has proven to be efficient in the reduction of fatty deposits in the arteries by 26%! We hope that this is enough to add this brightly colored and tasty Indian spice to your diet.

4. Chia Seeds

Ancient cultures have long used chia seeds, mostly because it is a solid source of hydration and energy. The fiber and alpha-linoleic acid found in chia seeds regulate the blood pressure, lower the triglycerides, and regulate the cholesterol by increasing the good, and decreasing the bad cholesterol levels. Chia seeds are not only heart-healthy, but also versatile and delicious!

5. Cinnamon

The cinnamon challenge is probably responsible for the negative attention to the spice, but when consumed wisely, it is amazingly efficient in treating many health conditions. Take a tablespoon of cinnamon a day and you will reduce the cholesterol levels, and receive a healthy dose of antioxidants. The delicious vegan cinnamon rolls will warm your heart, making it healthier and happieer.

6. Apples

Apples are rich in pectin which can lower the cholesterol and slow the progression of artery clogging. A group of researchers from the Ohio State University found that just an apple a day can help you reduce the hardening of the arteries by 40%.

It seems like the old “an apple a day keeps the doctor away” is actually true! Have some grilled apple pie with vanilla coconut whipped cream and get the necessary daily dose of pectin.

7. Tomatoes

Tomatoes contain carotenoid lycopene, an antioxidant that gives their rich red color. This antioxidant is also found in its lighter or greener varieties. Increase the lycopene intake and reduce the oxidation of bad cholesterol which causes atherosclerosis. And that is not all! Tomatoes are also important for the bone health! This warming eggplant and tomato stew will give you the required dose of lycopene.

8. Greens

Leafy greens are rich in anti-oxidizing vitamins. These can prevent the oxidization of cholesterol, which leads to the formation of plaque in the arteries. Greens also contain fiber, potassium, and folate, efficient in the treatment of high blood pressure.

A single serving of folate-rich leafy greens a day can lower the homocysteine levels. This decreases the risk of cardiovascular diseases, so try to consume more spinach or chard. Green smoothies are the perfect way to consume more greens. Try this delicious green smoothie cheat sheet and adjust the ingredients untill you find your favorite!

Locate the webbing between your thumb and your index finger. In Chinese medicine this area is known as the Hoku spot.

Apply firm pressure there for 30 seconds and see how the tension slowly reduces.

This method does miracles for headaches and stress.  Squeeze and hold the webbing until your muscles relax and the pain is completely gone.

In a world that feeds on insecurity and fear, it’s become normal for people to be meek and hide among the herd – so it’s just natural to assume that these same people will feel triggered when they face someone who’s doing the opposite.

And these rare gems who possess a genuine strength in personality are something we can all learn from. They radiate with the self-confidence we’re all bound to have, and they aren’t afraid to show their assets in the most appropriate way.

Here are 8 traits that make up for a strong personality which cannot be shaken down by the insecurities of others.

1. You don’t let everyone into your life

Being aware of how inconsistent people can be today, you are very careful of who you let into your life. Your core philosophy of friendship is better to stay alone and true than be surrounded by fake people.

That’s why you have a select number of people you can call friends, and you’re happy with them. When it comes to friendship, quality means everything for you, while quantity is just a waste of time.

2. You don’t crave attention

You’re not the type of person who’ll do everything for a little attention. In fact, you fail to understand why people are so eager to be liked by others that they are ready to go to any lengths to gain their attention.

However, your personality attracts people in such a way that most who go through all those struggles to get noticed simply envy you. It’s not you, though – it’s the people around you who want someone like you to be present in their lives.

3. You don’t need anybody’s approval

Sometimes people will do things that don’t sync with their personality just for the sake of receiving some approval. Others relentlessly try to reveal as much as they can about their lives to get that approval. Not you, though.

You will do what you want to do and you won’t expect any kind of approval as long as you have yourself. Your strength in making decisions and following through comes from your motivation to achieve the goals you have set, not because others will like that.

4. You are repelled by ignorance, idiocy, and insensitivity

Your strong personality comes as a result of being thoughtful and well-informed. You don’t like to rush into irrational decisions because you always like to measure out the effect your actions will have on you and the world around you.

However, this is not a quality many people can relate to, and you will be the first to notice. You simply can’t stand people who are ignorant in a world full of information and who choose to be insensitive and inconsiderate when they should be careful and rational.

5. You hate small talk

Small talk and all the dull and tedious expressions and words that keep on coming back – you simply hate it. Why talk about these irrelevant things when there are so many useful things to discuss?

Not only do you find it a waste of time, but you simply don’t understand why people focus on staying where they are when the opportunities for growth are at every corner, in every conversation, and in every minute available.

6. You’re a good listener

People keep on yammering about how they want to be heard and understood – but once they come across someone like you, who knows how to listen, the tables turn. You are well aware that the more you understand people, the more terrified they become.

While there are those rare few who will truly appreciate your attention in the way you’re ready to give, most people like to complain about not being heard while begging that they never get to be heard.

7. You don’t put up with excuses

Not only do you never allow yourself to get by with excuses, but you utterly hate it when you see someone trying to place excuses where effort is due. You simply don’t have the time to listen to people whining about how they didn’t manage their time properly and place the blame on external factors.

You know well that if you set your mind on it, there’s no obstacle big enough that can stop you, and you know that this doesn’t make you special in any way. Everybody is capable of achieving this – the question is, did they really want to?

8. You’re fearless

While we all have our fears, and it’s not ‘fearless’ in the literal sense, you know how to manage your emotions and overcome your fears. You know that the odds are just odds, and they can never become bigger than you – and you are ready to march in and face whatever is trying to hold you back.

This makes you fearless – your ability to cope with your fears and use them to your advantage. The sense of fear only increases our awareness and makes us more cautious, and you use these abilities to overcome the obstacle that is trying to prevent you from growing.

Vertigo is a frightening and debilitating condition that could strike at any moment, and even a slight tilt of the head could send one into a dizzying and terrifying sensation.

Most medications and treatments are unfortunately ineffective, but numerous long-time sufferers have found the Half Somersault Maneuver developed by Dr. Carol Foster of great help.

The inner ear has three interconnected canals and gravity sensors, and the canals are capped by a bed of crystals, which if dislodged, enter any of the canals.

At this point, the crystals accumulate and lead to a mechanical disorder, which causes extreme dizziness due to the tilting motions of the buildup crystals.

Vertigo can be of the following kinds:

• Ménière’s disease

Its symptoms last for up to 2 hours, they involve vomiting, nausea. This condition can cause hearing loss, ringing in the ears, and a feeling of fullness in the ear canal.

• Benign paroxysmal positional vertigo (BPPV)

It is the most common vertigo form, triggered by certain head movements as a crystal buildup shifts in the inner ear canals.

•    Vestibular neuritis

It occurs suddenly and as a result of an infection, like a cold or the flu that has spread to the vestibular nerve. It leads to unsteadiness, earaches, nausea, and vomiting.

•    Labyrinthitis

In most cases, it is caused by an ear infection and leads to dizziness and feeling of movement when the patient is staying still.

In most cases, vertigo is treated with the Epley maneuver and the Semont maneuver, and medications including benzodiazepines, anticholinergics, antihistamines, dopamine receptor antagonists, calcium channel antagonists, and anti-nausea medications.

Here is how to perform the Epley Maneuver:

If vertigo comes from the left ear:

• Sit on the edge of the bed, tilt the head 45 degrees to the left a pillow under you, to rest between the shoulders when you lie down.
• Quickly lie down on the back, with  the head on the bed, and wait for half a minute 
• Turn the head halfway (90 degrees) to the right without lifting it and wait for half a minute
• Turn the head and body on its side to the right, to look at the floor, and wait for half a minute. 
• At this point, sit up on the bed and wait for a few minutes. Repeat three times before going to bed at night, until you have gone 24 hours without experiencing any vertigo symptoms.

In case vertigo comes from the right ear, reverse these instructions.

Here is how to perform the Semont Maneuver:

For dizziness from the left ear and side:

• Sit on the edge of the bed, turn the head 45 degrees to the right, and lie down on the left side
• Wait for half a minute, and move to lie down on the opposite end of the bed.
• Keep the head at a 45-degree angle, lie for half a minute and then look at the floor
• Return slowly to sitting, wait on the bed for a few minutes, and stand up
• Repeat it three times daily until you experience no symptoms for 24 hours 

If the dizziness comes from the right side, reverse these moves.

The Half Somersault Maneuver

Otolaryngologist Dr. Carol Foster MD, Director of the Balance Laboratory from the University of Colorado Denver, suffered from Meniere’s disease and bouts of nausea and dizziness on a daily basis, so she decided to discover a way to treat the condition.

She had the nerve in her ear cut surgically, but this only treated the symptoms for a while, and the spinning resumed.

As vertigo is caused by the buildup of particles, she experimented with a twisting motion to release them, and eventually developed a simple exercise that helped all her patients.

Here are the instructions you need to do the Half Somersault Maneuver:

• Start on the floor, kneeling, and tilt the head back
• Look at the ceiling, even though the dizziness might increase momentarily
• Put the hands on the floor in front of you and let the head hang loose, its tip parallel to the floor, with the chin slightly tucked in
• Turn the head to either the right or left elbow, depending upon which ear is affected
• Hold in the position for about half a minute, then elevate the head quickly with the hands still on the ground and align it with the back, keeping it still turned to the affected side
• Raise the head fully upright

Make a 15-minute break and repeat, as you might need to do it a few times to feel the effect.

Numerous patients claim that this exercise relieved their symptoms and even treated vertigo completely.

If you suffer from chronic dizziness, you need to check the issue, ad if you are diagnosed with vertigo, consult your doctor about performing the Half Somersault Maneuver before trying it out.

A great number of adults, and numerous children, simply lose hot dogs. However, we are all aware of the fact that this food contains almost no nutrients.

Nevertheless, hot dogs are commonly included in the breakfast, along with bread, eggs, cheese, coffee or milk.

However, according to the American Institute for Cancer Research, the consumption of only one hot dog daily increases the risk of colorectal cancer by 21%. Moreover, children who eat 12 or more hot dogs during the month are more susceptible to developing some kind of serious disease, especially leukemia.

Namely, hot dogs are rich in numerous chemicals and artificial compounds which lead to various infections and malignancy. These cancer-causing agents hot dogs contain have the capacity to cause the formation of tumor in living tissue.

This is review of the contents:

• Pork
• Mechanically separated chicken
• Mechanically separated turkey
• less than 2% of salt
• Flavor
• Corn syrup
• Dextrose
• Sodium diacetate
• Sodium nitrite
• Sodium ascorbate
• Sodium phosphates
• Sodium lactate

Namely, as soon as the food is warmed, prepared meats contain nitrates and nitrites which form nitrosamines together with amines, and they are shown to be cancer-causing.

Furthermore, hot dogs contain numerous remains of animals, like skins, heads, fatty tissues, feet, and numerous other butcher by-items. What’s more, hot dogs contain even more awful additional items.

Namely, the United States Department of Agriculture (USDA), under the Freedom of Information Act, reported that numerous other unusual objects have been found in this food, such as maggots, rat legs, Band-Aids, disposable blades, parts of eyeballs, metal sections, and glass shards.

So, do you still plan hot dogs to be your next delicious meal?

The appearance of dark underarms even though you had shaved them can be an annoying cosmetic issue. It can be a consequence of poor underarm ventilation, an accumulation of dead skin cells, shaving, regular use of hair removing creams, excessive sweating, or the use of alcohol-based deodorants and antiperspirants.

As the summer is approaching, you would rather not have this problematic issue. However, there is no need to worry, since there are numerous ways to eliminate this issue, since it is not there for good.

Here below we provide five of these natural methods, so you can try them out.

Baking Soda

Prepare a thick paste out of baking soda and water. Scrub your underarms, and then proceed to wash the paste off and pat it dry. Do this a few times a week. Baking soda and cornstarch also help to neutralize the odor.

Lemon

Rub a lemon wedge on your skin for a few minutes. Then, leave it there for 10 minutes, and afterwards, wash it off thoroughly. Lemons can be harsh on the skin, so make sure to apply a moisturizer afterwards.

Vinegar

Prepare a thick paste out of flour and vinegar. Apply it during a hot shower. Allow the paste to dry for 10 to 15 minutes and then rinse it off with warm water. Repeat a few times a week.

Potatoes

Rub a thin slice of potato on your underarms. You can also grate the potato and apply its juice to those dark areas. Then, allow your arms to dry for 15 to 20 minutes before washing it off with lukewarm water. It is advisable that you repeat this twice a day and allow the potatoes bleaching properties work their magic, without the irritation. The same treatment can be done with cucumbers as well.

Milk

Mix two tablespoons of full fat milk, one tablespoon of flour, and one teaspoon of plain yogurt. You’ll get a thick paste. Apply this paste on your underarms and leave it on for 15 minutes before washing it off with cold water. Do this a few times a week.

But how to ensure that these effects will last?

Once you have solved this issue, here are several ways to avoid darkening your underarms:

Replace the shaving cream with coconut oil, as it will leave your skin feeling smooth and soft the natural way. You can also rub coconut oil on your underarms to clear up dark underarms.

Wax your arms instead of shaving them. When we shave, we raise the risk of developing ingrown hairs, which can generate a dark underarm appearance. Waxing on the other hand, will ensure that the full hair strand comes right out of the follicle.

Use natural antiperspirants to control sweating and keep your arms smelling good without applying a layer of harmful ingredients on your underarms.

To prevent the buildup of dead skin cells, exfoliate your underarms once a week.

Sometimes, ark underarms can indicate a medical condition called acanthosis nigricans which is often linked to obesity, hormonal disorders, insulin resistance, certain medications and cancer. So, if you suspect a deeper issue regarding your dark underarms we advise you to consult your doctor.

Kidney disease affects millions of people worldwide, and the National Institutes of Health estimate that over 660,000 Americans suffer from kidney failure.

Its primary causes include diabetes and high blood pressure, and kidney conditions trigger waste buildup in the body, which can lead to even more serious health issues.

The kidneys are located below the rib cage, and their shape resembles the one of beans. They are part of the urinary tract, along with the ureters, bladder, and urethra.

The main functions of the urinary tract are to regulate blood pH, blood pressure and volume, to remove blood waste products, and to balance electrolyte and metabolite levels.

The kidneys serve numerous bodily functions, and if functioning properly, they filter about a half-cup of blood every 60 seconds. The filtering blood supports the passage of urine and eliminates waste byproducts. Urine travels to the ureters, which are two narrow tubes on the sides of the bladder, and store urine until it is passed.

Moreover, the kidneys maintain bone strength, produce red blood cells and blood pressure-regulating hormones, balance electrolyte levels, and prevent waste and fluid accumulation in the body.

The kidneys contain about a million of filtering units, knows as nephrons, which contain two filtering components – the glomerulus and a tubule. The glomerulus actively filters the blood, while the tubule transports the needed elements to the blood while eliminating waste.

The glomerulus has very thin walls, and thus passes fluids, tiny molecules, and wastes to the tubule, which in turn transfers the remaining fluids and wastes to the ureters, to be excreted in the form of urine.

The most common kidney issues include:

• Kidney infection: An infection occurs due to the spreading of bacteria in the bladder or urethra spreads when they reach the kidneys.
• Kidney injury: This is a relatively sudden episode of kidney damage or kidney failure.
• Kidney cysts: They are small sacs of fluid that grow on the surface or inside of the kidneys.
• Kidney stones: They are formed when the urine is abnormally high in crystal-forming substances than can be diluted.

In 2013, a Turkish researcher Rumeyza Kazancioglu published an article in the journal Kidney International Supplements in which he identifies all known risk factors for developing chronic kidney disease (CKD):

• Age- he states that “renal function decreases with age” in both sexes
• Ethnicity- African-Americans acquire end-stage renal disease (ESRD) at a rate that is three to four times higher than Caucasians.
• Gender- Studies indicate that men are more prone to developing kidney problems than women.
• Family history- About 25 percent (1-in-4) of patients with ESRD have a family member with the same.
• Lifestyle- The risk of CKD is increased due to smoking, excessive alcohol consumption, analgesic medication, obesity, and heavy metal exposure.
• Medical co-conditions: A history of cardiovascular disease, metabolic syndrome, hepatitis C, HIV infection, and hyperlipidemia.

These are 25 potential hidden warning signs of kidney issues:

• Fatigue, due to the exhausted muscles and brain as a result of the shortage of red blood cells
• Abdominal swellings
• Blood in the urine
• Muscle cramps caused by imbalances of electrolytes and fluids, blood flow problems, or nerve damage
• Twitching of the muscles
• Dizziness, as the brain lacks oxygen due to the shortage of red blood cells.
• Faintness
• Pressure during urination
• Changes in urine, such as foamy urine, or strange coloration
• Muscle weakness, caused by the shortage of blood oxygen
• Brain fog
• Shortness of breath, due to anemia or extra fluid buildup in the lungs
• Metallic taste in the mouth, caused by uremia, or waste buildup in the blood
• Bad breath since the body does not eliminate waste well
• Nausea, caused by uremia
• Upset stomach
• Vomiting
• Weight loss as kidney issues often cause poor appetite or vomiting
• Itchiness caused by fluid retention
• Swellings in the feet and hands due to excess fluids
• Swellings of the face and neck
• Feeling cold all the time, due to anemia
• Frequent urination, caused by damage to the nephrons
• Poor sleep
• Poor appetite

Here are some useful tips to help you keep your kidneys healthy and lower the risk of kidney troubles:

1. Drink plenty of water
2. Maintain a healthy weight
3. Exercise regularly
4. Avoid smoking
5. Avoid or limit the use of OTCs, such as ibuprofen and other NSAIDs

Additionally, you can drastically improve the function of the kidneys by making some dietary changes.

First of all, you should increase the intake of the following fruits and veggies:

Fruits – blueberries, cherries, apricots, peaches, raspberries, strawberries, blackberries plums, pineapple

Veggies: cilantro, parsley, spinach, kale, wheatgrass, cucumber, asparagus, celery

If you enjoy healthy smoothies, these are the best add-ins you can use:

• Water/ice
• Rice milk (unenriched)
• Soy milk (unsweetened)
• Almond milk (unsweetened)
• Whey protein powder
• Egg white protein powder
• Pasteurized egg whites
• Honey
• Stevia
• Liquid renal supplements
• Soft silken tofu
• Sorbet
• Sherbet

Also, we suggest trying the following kidney-friendly smoothies:

Very Berry Goodness

• ½ cup fresh or frozen strawberries
• 1 medium cucumber, peeled and sliced
• ½ cup fresh blueberries
• ½ c. unsweetened rice milk
• Stevia to taste (optional)

What a Peach

• 1 medium peach, pit removed, sliced or ½ cup frozen peaches
• ½ cup silken tofu
• 1 cup frozen raspberries
• 1 cup unsweetened vanilla almond milk
• 1 tablespoon honey

Berry Smoothie

• ¼ cup cranberry juice cocktail
• ½ cup raspberries, frozen, unsweetened
• ½ cup blueberries, frozen, unsweetened
• 1 teaspoon vanilla extract
• 2/3 cup silken tofu, firm

Easy No Milk Shake

• ½ cup berries, apple or banana or 2 tablespoons peanut butter
• ½ C Pasteurized Liquid Egg Product
• Flavor of choice – almond extract, lemon juice, vanilla extract
• ½ C Frozen Non-Dairy Whipped Topping

Cran-tastic

• 1 cup frozen cranberries
• a handful of parsley
• squeeze of lime
• 1 medium cucumber, peeled and sliced
• 1 stalk of celery

Add the ingredients in the blender, blend them well, and enjoy the fresh taste while improving your kidney health!

All of us consume unhealthy foods during the holiday season every year, dishes rich in fats and carbs, which harmfully affect our body. Namely, when the holidays and celebrations end, our body is full of toxins, which results in impaired health and bad appearance.

Nevertheless, it seems that Nature has remained our best friends. In this case as well, the natural medicine suggests a remarkable natural recipe that will restore our well-being.

This amazing organic detox drink will solve all issues that have occurred in your organism. It will discard toxins, while speeding up the metabolism and thus promoting a healthy process of losing excess weight.

Ingredients:

• 2 tablespoons grated ginger
• juice of half a lemon
• 2 celery stalks
• 1 cup tomato juice
• hot pepper or chili powder

Method of preparation:

The celery should be added in the ends, so all other ingredients should be blended until you get a homogeneous mixture. Then, pour it into glasses and add the celery stalks to garnish it. You can also store larger amounts of this natural juice refrigerated.

Use:

Use this juice every day. Drink 3 glasses of it between meals. You will notice positive results already in 72 hours!

The dream of numerous people, and especially women, is to be able to lose weight without being on a strict healthy diet.

Yet, it all seems impossible! However, as incredible as it may sound, this is no longer just a dream! Yes, you read it right! We will reveal a miraculous recipe that will help you burn abdominal fat almost instantly!

Namely, our weight loss elixir contains only two simple ingredients: honey and cinnamon. These two beneficial ingredients are your best allies when it comes to losing extra weight.  Nutritionists claim that their mixture is far more effective than being used separately.

All you need to do is the following:

Add a tablespoon of cinnamon powder in 8.5 oz / 250 ml of boiled water. leave the drink to cool and add 2 tablespoons of honey. You must wait to add the honey, as the hot water will reduce its effect.

You should consume this extraordinary drink in the morning, as soon as you wake and before you do your regular cardio exercises.

In order to offer even more help, we will suggest an amazing cardio workout which will completely change your view of the usual boring and difficult workout.

Namely, we offer you a 4- minute workout which will provide the same, or even better, effects, as a longer and more exhausting exercising session. This wonder is also known as the Tabata protocol.

You should do eight 20-second rounds of jump squats, and rest for 10 seconds between  rounds. Rounds should be performed at an all-out pace, and you should work as hard as possible to succeed in doing the whole protocol.

Apart from doubling your metabolic rate after the exercise for at least half an hour afterwards, you will also burn approximately 13.4 calories in a  minute!

Beyond any doubt, the combination of this fantastic homemade recipe and this simple, but amazingly effective cardio- workout, you will finally get the body of your dreams, in no time!

The following exercises will help you burn abdominal fat and strengthen your abs. But first, make sure to do regularly cardio exercise at least 3 times a week.

Beginners’ moves

Front Plank

Targets: transverse abdominals

You should begin on the knees and hands and contract the belly and back muscles, drop down to the forearms while extending the legs out behind you, and you should end up resting on the balls of your feet.

The hips should be up, the back should be straight, and relax the neck. Remain in this position for 3 seconds, and then return to the initial position. Repeat the exercise 10 times.

Butterfly Crunch

Targets: rectus abdominus (“six-pack”)

While lying on the back, place the soles close to your body and bend the knees to the side. The hands should be behind the head and the elbows in the same line with the ears.

The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times.

Side to Side

Targets: obliques (sides)

Bend the knees while lying on the floor, and the feet should be flat on the floor and the arms by the sides. Breathe in and contract the belly muscles by sliding the right hand toward the right foot.

Keep the head and neck aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.

Intermediate Moves

Scissors

Targets: obliques

Keep the finger behind the head and lie on the floor. Tighten the abs, elevate the left knee and touch it to your right elbow. Return to the initial position, and then lift the right knee and touch it to your left elbow.

Switch sides for 15 reps, in 2 sets, but make sure you are engaging the belly muscles in a smooth motion, but the hands are relaxed in order not to pull on the neck.

Fingers to Toes

Targets: rectus abdominus

The legs should be straight and extended towards the ceiling. The arms should lie by the body, and you should be in a lying position.

Breathe in and tighten the abs as you crunch up from the waist and extend the hands toward the toes. The back should remain flat on the floor. Repeat in 2 sets of 15 reps.

Reverse Crunch with Resistance Bands

Targets: transverse abdominals

Bend the knees while lying on the back, the arms should be by the body, and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.

Remain in this position for 3 seconds; then, return to the initial position. Repeat 10 times in 2 sets.

Advanced Moves

Leg Swings

Targets: obliques

Lying on the back with the arms out to sides, legs and feet lifted, breathe in and draw navel in toward spine as you lower legs to left side about 5 inches from the floor. Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets.

Ball Leg Lift

Targets: transverse abdominals

Lie with the face down on a ball and roll forward until the hands are placed on the floor. In this position, only the tops of the feet should be flat on the ball.

Lift the left leg a few inches towards the ceiling, while keeping the back and right leg straight, hold for 3 seconds, and lower it, Repeat this 10 times, and then do it with the opposite leg. In order to obtain best results, you should add 2 repetitions each week.

Knee-Ups

Targets: rectus abdominus

Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, your shoulders should remain down, and the neck relaxed, while the head and the chest are elevated.

Your abs should be tight, breathe in and slowly bring the knees to your chest, but avoid swinging back and forth. If you find it a bit difficult at the beginning, you can raise one knee at a time. Repeat in 3 sets of 15 reps.

Also here are 5 extra exercises that will help you burn your abdominal fat but of course don’t forget to do cardio exercise at least 3 times per week:

Medicine Ball Swing

Targets: Obliques, abs

You should stand and the legs should be a bit more than shoulder-width apart. Bend the knees a bit and hold a ball in the hands. You should squat, and swing the ball between the legs behind you, and immediately stand and swing it up in front of you and overhead. Repeat it 20 times.

Abdominal Hold

Targets: abs

You should sit tall on the edge of a chair and put the hands on the edge with the fingers pointing toward the knees. Contract the abs and bring the toes 2 to 4 inches off the floor. Lift the buttock off the chair. Remain in this position for 5-10 seconds. Then, lower and repeat for a minute.

The Hundred

Targets: lower abs

While sitting tall on a mat, bend the knees by the chest and the hands should be placed at the sides. Then, lie down and bend the knees, and the palms should be faced down. Breathe in and lift the head and shoulders.

Start pumping the arms 6 inches up and down, reaching with the fingertips. Breathe in for 5 pumps, and breathe out for 5 more. Do 100 pumps. Your lower back should be pressed in towards the ground and the lower belly muscles pulled in towards the spine.

Squat Thrust with Twist

You should stand with the feet wide open, and the arms at shoulder height, in front of you. Starts squatting down, bend the knees 90 degrees, and twist your upper body to the left. Then, switch the side and repeat.

The Cobra

Lie with the face down and the palms near the chest, and raise the head, chest and shoulders off the ground, while pulling the shoulder blades down. Remain thus for 2 seconds and then lower and repeat 8-10 times.