Top 5 morning workout routines

After you wake up every morning, try some gentle moves to wake up and energize the body. It will help you to improve your posture throughout the day.

1. Seated side stretch

Sit on the edge of your bed, keeping your spine straight. Place your feet flat on the ground some distance apart. Extend your arms overhead and clasp together your hands. Take a deep breath. Reach your arms to the right while you exhale. Inhale and come back to the center. Then reach your arms to the left while exhaling. Do this 4 times.

2. Chest expansion and contraction

Sit straight and place your hands on the edge of your bed. Take a deep breath and exhale while dropping your chin into your chest and round your shoulders and spine forward. Inhale and extend your shoulders, lift your chest while looking towards the ceiling. Repeat these movements 4 times.

3. Forward Fold

Stand up facing the edge of the bed. Place your hands apart, about shoulder-width, and bend your knees a little. Press your chest back towards your thighs, while relaxing your head and neck forward. Hold for 3 deep breaths.

4. Plank Hold

From your forward flod, change your weight into your arms and lower your hips. Your body must make a diagonal line from your head to your heels in a plank position. Support your ads in tight to your spine and press your shoulders down. Hold for 3 deep breaths.

5. Overhead Throw

Stand up with your fit a little apart with knees bent. Lean slightly forward, reaching both arms back by your hips. While you exhale, press your hips forward and extend your spine. Reach both arms overhead. Repeat these slowly 3 times.

During these movements, you should inhale through your nose and exhale through your mouth. Do these simple workouts every morning and see the change yourself.

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3 simple diets to lose weight

With the rate of increase in obesity around the world, it is very important that you lose your weight if you are overweight. Exercise is one way, but exercise alone will not help. You need to change your food habits. Here are some simple diets you can choose to lose weight.

1. Drink more water

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Drink more water and less sugary drinks such as sodas. Increased water intake results in faster weight loss. Research has indicated that a little increase in water consumption before meals can accelerate weight loss. When you drink water, it fills your stomach, so you consume fewer calories. You should increase the intake of water daily. It is advisable to drink 8 to 12 glasses of water daily.

2. Add more vegetables to your diet

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Double up the quantity of vegetables in your recipe. Vegetables have fibers, which takes time to digest and so your stomach feels fuller. Vegetables have low calories, but lots of vitamins; so, it is very good for your health. Vegetables like broccoli, cabbage and cucumber are very good for losing weight.

3. Add more fruits to your diet

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Like vegetables, whole fruits feel you up. So, you eat less and intake less calories. Vegetables are rich in vitamins and minerals which keep us safe from diseases. Some fruits, like watermelon, contain lot of water content which is good for your health. You should include fruits in your diet regularly.

These are some simple diets that can help you lose weight. All these diets do not have lots of calories or fats, so helps to lose weight.