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Lower Abs Workout | Best Exercises To Keep You Inshape

Best lower abs workout get into shape

Six pack abs make a boy’s look even more attractive. There is no fixed time for making six-pack abs, it depends on body texture and strength, etc., but usually, six-pack abs can be made more attractive when you work on lower abs workout by, following a good diet chart and doing a few exercise exercises.

If you spend a few weeks at the gym working hard and eating a strict, healthy diet that keeps you in a calorie deficit every day, you will start to notice the result of a set of upper abs. At this point, you will be forgiven for making the assumption that the rest of your abs are ready to follow in a similar timeframe and start planning how you can best use your washboard six-pack in the next few weeks, Will if not daily.

Unfortunately, this is not normally how things go. The upper abs are always the first to show and they are also easy to aim for, as most common core exercises like crunches hit that area of ​​your midfield. If you want to build a full six-pack, however, you need to plan your exercises to hit the lower abs workout to keep you in shape and diagonally as well. Alternatively, you can skip all the planning for us and use the three workouts below, all designed to ensure that you can make a full complement of ripping abs instead of just two-packs.

Lower Abs Workout | Best Exercises To Keep You Inshape

Workouts are designed to keep your abs under stress for a long time, so they are not going to be a fun ride, but the results will be worth it. The moves are similar during workouts, but they will hit the lower abs workout to keep you in shape and slant hits from slightly different angles, so incorporate them all into your program and make sure to practice in order, following the sets, reps, and the rest of the instructions, to get lower abs progress.

1. Mountain climber

mountain climber

Begin in a plank position, palms on the ground and arms straight out in front of you, right underneath your shoulders. Your legs should be extended in a straight line. Keeping your back flat and your arms in the same position throughout, quickly kick your right knee toward your chest, then jump it back to the ground as you simultaneously pull your left leg toward your chest. Repeat quickly as many times as possible.

Mountain climber is the best lower abs workout to keep you in shape. It’s done at a high speed and high repetition alternating between each leg. It is good for your whole core but focuses on the lower abs pain as you bring your knee up.

2. Reverse Crunch

she is doing reverse crunches from both leg

The reverse crunch is more effective for your lower abs exercise than just the average crunch, reverse crunches are eligible to be part of your routine.


1. Lie on a flat bench, place your feet so that you bend 90 degrees to your knees and hips, and hold the bench behind your head for support.

2. Lift your pelvis off the bench until your feet point towards the ceiling.

3. Get your feet back to the starting position.

Range of motion:

Contract your lower abdomen to lift your pelvis up from the bench, raising your legs up until your feet point towards the ceiling.

The best lower abs workouts such as jogging and running are a combination of core building exercises and cardio. With equal control, bring your body back to the floor and repeat 10 times.

3. Flutter kicks

Flutter kicks

There are lots of variations that you can do. Try to point your toes and keep our leg straight when you do them. You can place your hands under your butt to raise your hips higher. This will help you uniquely when you are starting for the first time.

As you progress you can add bands from 5-10 pounds to your ankles. This is very effective for lower abs workout.

4. Ab Roller

ab roller

They are many more but these should suffice. I don’t know where you are in your training. Start with 10 reps of each exercise for 3 sets. Increase reps to all the way 25 per set.

Then increase sets to 5 for 25. And keep on going up to 50 reps per set. Do planks for 30 seconds, 60 seconds and then to failure.

5. Incline Leg Raise

incline leg raise

Incline benches are one of the most popular exercises for those looking to train lower abs workout. It is an alternative form of lying leg that helps to increase your body strength by putting more stress on your stomach and chest muscles than by raising a more flat bench leg.

How to do

  1. Incline leg raise, the position of your body, inclined at 45-degree angle, elevating your torso and keeping your knees straight.

2. Raise your legs at the hips and pull your thighs towards your chest, making your knees slightly bent.

3. Slowly bring your legs back to the starting position.

Range of motion: To maximize muscle contractions along the way, raise your knees as high as possible towards your chest. To maintain tension on the abs, do not lower your legs all the way or let your feet touch the floor

Benefits of the Incline bench leg raise

  • It helps in toning, tightening, and defining your midsection.
  • It not just targets your rectus abdominal but also strengthens and stabilizes the hip flexors.
  • Straightening the knees increases resistance and thus dynamically involves your abdominal muscles.

6. Hanging Leg Raise

hanging leg raise

It’s one of the best abs exercises out there, but hardly anyone does it right. The hanging leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of apparatus, hang from a bar. It can be included for time or reps in the abs-focused portion of any workout.

How to do

1) Hold the chin-up bar with an overhand shoulder-width grip, and bend your knees slightly from the bar and keep the feet together.

2) Simultaneously bend your knees, raise your hips, and bend your lower back towards you as you raise your thighs towards your chest.

3) Stop when the front of your thighs reaches your chest, slowly bring your legs back to the starting position.


  1. A higher degree of difficulty than with the captain’s chair or parallel bars
  2. Build serious strength in the midsection and grip
  3. Can be performed anywhere that has a bar you can hang from

7. Knee-Up

knee up

Vertical knee lifting is a core exercise that lets you diversify your abs workout while also taking it to a more advanced level. If you are after the elusive six-pack abs, then attaching the vertical knee can help you on your way. You can use it as part of core workouts or total body workouts.

Knee lifting is best performed on a dip/lift machine, but you can also suspend them between two parallel bars. The machine, found in most health clubs and sold for home use, includes a back pad that will help support you and keep you from drifting during exercise. It will also probably have pads on each of the parallel straps where your elbow and forearm can rest in a comfortable and stable position.

How to do

  1. Lie with your back on a flat bench with your hips bent at a 90-degree angle. Extend your legs into the air and grab a stable object for support.
  2. Draw-in your navel and contract your glutes.
  3. Raise your hips from the bench, press your feet towards the ceiling.
  4. Keeping your feet together raise your knees towards your chest
  5. Keep your feet backward until your heel almost touches the floor
  6. Raise your knees up until your thighs almost touch your belly. When you lower your legs, Slowly return to the starting position and repeat.

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Top 6 Best Exercise For Biceps

top 6 exercises for bigger biceps

Practice makes perfect regardless of what it is that you’re practicing. If you want perfect biceps, you’re going to do the best exercise for biceps. Simply lifting a little weight every once in a while won’t get the job done. To get massive biceps, you are going to need to stick to bicep workouts that focus strictly on that muscle tissue.

Unless you’re committed to working with the best exercise for biceps and building them up you’re going to end up doing a few sets once in a while and giving up. Bicep workouts need to happen regularly (once a week at least) in order to get the quickest results

Top 6 Best Exercise For Biceps

I have to tell you that biceps are definite show muscles. You can definitely impress a lot of girls by showing off your huge biceps. Everyone wants to be fit and healthy. But you should always choose a healthy way of bodybuilding. You need to stay away from all types of bodybuilding drugs and steroids. If you want your biceps to emerge then you should aim to lift heavyweights. However, the formation of large biceps is a mixture of intense surplus, an abundance of calories, and sufficient amounts.

It is very important to keep in mind that you should focus not only on heavy exercise but also on a healthy diet. Your fitness regime is always incomplete without a properly balanced diet. Now, listed below are some of the best exercises for biceps that can help you craft huge biceps in a month. Make sure that you consider all these options.

1) Dumbell Biceps curl

dumbell biceps curl

This practice is similar to a barbell curl. It acts as biceps and forearms,

Take a pair of dumbbells. Keep your feet shoulder-width apart. Hang the dumbbell at arm’s length on each side of your body. Keep your elbows near your torso at all times.

Use your bicep strength to curl the dumbbell up to shoulder level, moving your forearms only. Hold this position for one second to maximize peak contraction in biceps. Slowly bring the dumbbell to the starting position. Repeat 4sets with a 15 12 & 10 & 8 reps.

Tips – Do not lift the excess weight and use momentum to swing the dumbbell up. Use a lightweight and keep the movement slow and controlled. For variety, you can do this exercise with one hand at a time.

2) Barbell Biceps Curl

Best exercise for biceps

It is one of the best exercises for biceps to increase muscle mass. You do this exercise by standing upright, bending your elbows and lifting weights towards your chest. While doing this exercise your back should be straight so as to avoid sudden movements to lift more easily. It is better to reduce the risk and injure your back.

Hold this position for one second to maximize peak contraction in biceps. Slowly lower the barbell to the starting position. Repeat 4 sets with 15, 12, 10 and 8 reps.

3) Incline Dumbell Curl

incline dumbell curl

Incline Dumbell Curl is one of the best exercise for biceps. You have to perform this exercise by lean on the bench with laying 90 degrees.

Place your arms next to your body and start lifting dumbbell curls. You should only bend your elbows and you should not try to move your body as much as possible. Your bicep is the only muscle that needs to be moved during exercise

Incline dumbell curl is the best exercise of biceps which will directly focus on your muscles and grow your arms.

Some people do one hand, then the other; Others keep arms alternately with each representative. I like to do a hybrid: 3-5 reps per minute before alternating, on the other hand, the muscle gaining tension for extra time and the ability to get a better pump. Try it in various ways, and decide for yourself what you like!

4) Dumbell Hammer Curl

dumbell hammer curl best exercises for the biceps

Take a pair of dumbbells. Keep your feet shoulder-width apart. Hang the dumbbells at arm’s length on each side of your body. Keep your elbows close to your torso at all times.

Use the strength of your biceps and forearms to curl the dumbbells to shoulder level, moving only your forearms. Do not rotate your hands while curling dumbbells. Hold the peak position for one second to maximize peak contraction in biceps. Slowly bring the dumbbell to the starting position. Repeat

Tips – Do not lift the excess weight and use momentum to swing the dumbbell up. Use a lightweight and keep the movement slow and controlled. For variety, you can do this exercise with one hand at a time.

5) Cable Biceps Curl

cable biceps curl

Standing Bicep Cable Curl is one of the foremost basic beginner strength training exercises that aim at building biceps. this is often an isolation exercise that is completed on a cable pulley station. to try to do this exercise you’ve got to first confirm that the pulley is about at a lower level which a curl bar is attached to the pulley. during this exercise, the curl bar is delayed with extended arms and pulled up by bending the elbows and keeping the upper arms still, until the biceps are fully contracted.

Learn the speed and technique of this exercise with this instructional video.

6) Dumbell Concentration Curl

hammer concentration curl

Sit at the end of an exercise bench with your legs spread out. Reach between your legs and lift the dumbbell with one hand. Hold your elbow against your knee and fully straighten your arm.

Use your bicep strength to curl the dumbbells to shoulder level, moving only your forearms forward. Hold this position for a few seconds to maximize peak contractions in biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number. Do the same for your other hand.

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7 Effective Tips To Reduce Tummy Fat

Belly fat

One should not do an exercise torture session on 7 effective tips to reduce tummy fat fast where you wonder if you are going to live through it! For centuries Asian women have mastered themselves to get a flat stomach and slim waist without starving and long workouts. Let’s have a look at one of their methods and how you can use it so that you can get your dream body faster than you think.

How To Reduce Tummy Fat

Here are 7 Effective tips to reduce tummy fat. let’s get started, how to reduce tummy fat

1. Eat less for dinner

Having night dinner with a family

Dinner is not easy to digest, leading to the accumulation of fat in the stomach, and it will naturally develop in a small stomach for a long time. Eat as little food as possible every day, and eat light food. If you are not very hungry, just eat 30-50% whole. Two hours after a meal one may desire some yogurt to aid digestion. Eat less for dinner is definitely the first foundation to reduce belly fat.

2. Standing against the wall after meals

girl standing against the wall

Half an hour after dinner, allow the entire body to come back against the wall, clamp the buttocks, so that the hip, legs, waist, head, neck, etc. are close to the wall. First, you can fasten the paper. Whoever falls. After a few minutes, you will be very tired and your muscles will turn sour, but you should stick to it. You will be free after 15 minutes! This method can be not only a thin waist and belly fat but also a thin neck and face! Do this at least once a day, and you will see results in a week!

3. Keep your stomach muscles in when walking

stomach muscle

When you walk and stand normally, you can shrink your stomach and help your stomach breathe so that your stomach becomes stronger. This method is invisible.

It helps to stimulate gastrointestinal peristalsis, promotes excretion of waste from the body, and increases lung capacity. I’m not using it at first, but just remind myself at some point that “my stomach shrinks can lose weight”. After a few weeks, not only will the belly become more and flatter, but walking posture is also more attractive.

4. Pick up beans

Beans will helps in reduce tummy fat

Bending above the waist can help to tummy fat, but bending over the waist seems silly and tasteless, it’s more difficult to follow, I suggest taking beans!

Pour about 200 soybeans into the ground daily, then bend down (you can’t bend your legs !!) Pick up the soybeans one by one and place them in the basin on the table.

Bend down and raise beans. Straighten the beans on the waist plate and bend down until you finish picking up the beans. This is equivalent to doing 200 turns and lowering the waist. If you stick it on for a month or two, you may lose to reduce your tummy fat, and your hips and legs will have unexpected benefits.

5. Standing twisted

Girl doing twisted exercise

It can be practiced in the afternoon or at night. If you are watching TV, when you are watching advertisements, get up and stand, lift your chest and abdomen up, then bend your waist to the left and right (similar to the twisted movement of belly dance, it is necessary to use the waist Is) force, not strength of legs or back.) Continue 100 times every day to make sure you can get rid of your, reduce tummy fat.



Massage is the most commonly used method to reduce the belly fat. Using rubbing to promote blood circulation and promote gastrointestinal motility, thereby reducing intestinal absorption of nutrients, allowing metabolic waste to flow out of the body, which can also improve constipation!

7.Coarse salt massage

coarse salt massage

While taking a bath, add some hot salt to make a paste, and apply it on the stomach for massage. Wait until the coarse salt particles melt completely and then stop. Then you can start bathing. But do not use too much force during the massage to avoid thickening the skin. If your skin is sensitive, salt paste massage is more comfortable.

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5 Ways To Burn Fat Without Losing Muscle

fat burning without muscle

Many people talk about losing weight, but they are actually talking about to burn fat without losing muscle fat. Our body weight is made up of various components including fat, water, and muscle, so we obviously don’t want to lose it all – fat is usually the main thing we want to get rid of.

So, to lose fat we need to calculate a calorie deficit. This happens when we consume fewer calories than the body needs. When this happens, the body looks elsewhere for energy, then it has to pull from the fat reserves to get the energy.

We can increase our calorie deficit through a combination of diet and exercise, the latter helps to burn fat quickly by creating a larger calorie deficit. However, when we are doing this the body does not just look for fat for energy – muscles are also burned during this process.

This should not happen, however, when we can actually reduce and prevent muscle loss while burning fat to achieve the desired body. Here are seven ways to burn fat without losing muscle

Ways To Burn Fat Without Losing Muscle

If you achieve a calorie deficit to lose weight by cutting calories, you will lose weight the same as fat from muscle, ”says Heather A. Milton, senior exercise physicist at the Sports Performance Center at NYU Langone. Which could make dieting less attractive than before.

Meanwhile, a calorie surplus – muscle building is needed by eating more calories than you burn per day. Think of building muscle like bricklaying: if you want to build it, you will need more bricks. But then, we return to the problem of the need to remove bricks, Jenga-style, to reduce weight.

1. Eat A Sufficient Amount Of Protein

High Protein Ways To Burn Fat Without Losing Muscle

In addition to choosing a diet that supports you to burn fat without losing muscle goals, you need to consider your macronutrient ratio. Burning fat without losing muscle requires eating enough protein but not too much. You want to fall in the range of 0.8-1.3 grams of protein per pound for your current body weight. For those who are overweight or obese, you need to use your healthy target weight.

Anything over this limit can be caused by overload of macronutrients. It does not matter if you are eating fat, carbohydrates, or protein, too much of any macronutrient results in the body being stored as fat.

But why is protein so important? First, protein increases your basal metabolic rate, which helps you burn more calories throughout the day. Secondly, it helps in repairing your muscles and supports muscle development. Third, protein promotes satiety, which prevents you from overeating.

  • Maintain Muscle

If you want to lose fat while keeping muscle, then you need to remember that you can lose and not gain at the same time. When you are cutting fat, you need to focus on maintaining the muscle that you currently have from lifting the same weight that you are lifting to build that muscle. Do not fall prey to the myth that losing weight and increasing your rape limit is a sign of your body burning fat. What you are actually doing is telling your body that it is okay to burn that muscle because it is not being used.

Therefore, the goal of your strength during your weight loss is to keep it around the same weight while starting this trek.

2. Don’t Cut Too Many Calories


Crash dieting will put your body into starvation mode, and it will want to metabolize your muscles, as muscles are easier to break down with fat. Additionally, limiting your calories too much means that you are not getting the proper amount of vitamins and nutrients. You will not be able to recover or recover from the workout.

Instead of reducing your calories by thousands, start with a moderate deficit of 200–500 calories. This is enough to keep your metabolism lukewarm without jerking your body.

Just. If you want to burn fat without losing muscle while maintaining muscle then these six points you need to apply. Create a calorie deficit, eat protein, rotate your calories, maintain your current level of fitness and muscle, and spruce things up. You will be amazed at the results.

3. Drink BCAAs

BCAAs supplement

Branched chained amino acids are essential amino acids, which means they must come from the diet. As a building block of proteins, BCAAs accumulate within the muscles and can actually be used for energy during exercise. During a cutting phase, they are a great alternative to high-calorie protein powders because they are calorie-free (or close to it), which will ensure that you maintain the calorie-deficit needed to lean.

BCAAs help in recovering the break muscles and help in return new muscle. It mainly helps in Burn Fat Without Losing Muscle in bodybuilding.

4. Eat Carbs After Your Workout

Carbs include all high protein

Carbs are not evil. In fact, even during a Leaning physique, you still need carbohydrates, especially if you are still lifting heavily.

After a hypertrophy-driven workout, your muscle fibers are damaged and your energy reserves need to be refueled. Starving your body of carbs will damage your recovery and may result in faster crappier workouts. Carbs post-workout instead. Once you complete your final set, your metabolism is high and your insulin sensitivity — your body’s ability to tolerate carbs — is at its highest.

Carbs high protein such as rice, baked potatoes, and sweet potatoes need to be performed at a high level to begin the recovery process and fill your body with energy.

5. Sleep 8-9 Hours Daily

Girl is sleeping

Sleeping is just as important as your training, especially during a cutting phase. Since you are putting your body through caloric-restriction and tremendous stress of heavyweight, you need time to recover and rebuild your muscles.

While your body secretes growth hormone throughout the day, it speaks at bedtime at night and is highest even when your sleep is deepest. Skipping on sleep, however, will only reduce your muscle growth and repair.

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The Best Abs Workout For Beginners To Build 6 Packs

The best abs workout

Many people think that crunches are the best abdominal exercise and the most effective way to get toned abs is to do lots of crunches every day. While crunches work on the ab muscles, they are not the best exercise for your stomach. In fact, research that records abdominal muscle activity during various exercises has shown that crunches are also not among the top ten most effective exercises for both upper and lower abs.

The Best Abs Workout For Beginners To Build 6 Packs

So, what is the best abs workout? Here are some top seven based on the amount of muscle activity during each. The top two best exercises are the same for both the upper and lower abs.

1.Lying down leg raises

Lifting the feet is one of the most common best workouts for abs done to tone the lower abdominal area. The free upward movement of the legs without lifting the upper body is, in principle, the opposite of the crunchy, and helps build resistance in the lower rectus abdominal.

Required equipment: a mat or a flat bench.

Sets and reps: 3 sets of 15-20 reps each

intensity: Low (Beginner)

How to do

  • Lie on your back on the ground or mat, or on the bench.
  • Bring your feet out and place your hands under your lower back for support.
  • Raise your legs in a vertical direction without bending at the knees.
  • Raise your lower body until your hips and hamstrings are fully stretched.
  • Slowly bring your feet down to return to the starting position, allowing them to touch the floor without maximum impact.

Tip: Slow and controlled moves are the best way to get the best abs workout. Do not touch your feet from the ground until you have completed the number of reps in the set. Over time your core will become stronger and you will be able to increase the intensity by raising the hips after elevating your feet at the top of the movement.

2. Russian Twist – Abs workout

Russian Twist for abs workout

The Russian twist is a workout that allows you to tone your core, lower rectus abdominal, shoulders as well as hip flexors. By doing this exercise correctly you can get desired results in a few weeks. This is the best abs workout mainly targets your slant (muscles on the abdomen) and lower abdomen to give you a ripping appearance around the abdomen.

Required Equipment.

Sets and reps: 3 sets of 20 reps each side

Intensity: Low (Beginner)

How to do it.

  • Sit on the floor with your feet slightly bent. Bend back slightly so that your upper body and legs become V-shape.
  • Place the weighted object near the chest with your hands, or simply place your hands in the center for balance.
  • Start turning your torso from side to side, stopping each time in the center.

Tip: Hold the dumbbell or kettlebell to increase the intensity of the exercise. You can use a compact household object like a heavy book. Once you have mastered the movement, you can try to exercise by keeping your feet suspended in the air.

3. Vertical leg crunch

girl doing Leg crunches

Similar to a basic crunch or unlike a leg raise, vertical leg crunch helps you burn excess fat around the belly and tone your abdominal muscles. This is the best abs workout strengthens the core, increases the intensity of the basic crunch and improves metabolism by targeting the entire rectus abdominal.

Required equipment: a mat

Sets and reps: 3 sets of 15 reps each

Intensity: Intermediate (Experienced Trainee)

How to do this

  • Lie on the floor facing upward, and place your hands behind your head or on your chest.
  • Extend your feet at a 90-degree angle above the floor with the knees slightly bent.
  • Start raising your upper body without moving your arms. Do not let your spine go off the floor.
  • Do not dig your chin from the neck while going up. This will stop your breathing.
  • Slowly bring your shoulders and head down and return to a state of rest. It is representative.

Tip: Use a mat or a soft surface to protect your spine and avoid back strain.

4. Reverse Crunches

Girl doing reverse crunch for the best abs workout

Experts recommend mastering the primary variation of practice before beginning complex versions. Once you have mastered the standard crunch, you can try to ‘reverse’ it. The reverse crunch requires extra strength and stamina to train your core. This puts long-term stress on your stomach to maximize results and this is one of the best workouts of abs.

Required Tools: None

Sets and reps: 3 sets of 10-15 reps each

Intensity: Intermediate (Experienced Trainee)

How to do this

  • Lie down on the floor, bending at your knees, and rise at a straight angle.
  • Contract your lower abdominal area and curl your thighs up to the chest, and aim to lift your hips for an extra squeeze on the torso.
  • Hold the position for a second and return to the starting position.

Tip: If you are unable to lift your hips off the ground, try to raise your tailbone first. As you gain more confidence and power, increase reps and aim to lift your hips and lower back a few inches above the ground. You can also try this exercise with an advanced back.

5. Leg raise twist

Girl raising leg foe abs exercise

This is the best workout works as a remedy to lose belly fat around the tummy. it’ll not only sculpt your core muscles but also will improve the pliability of your hip flexors. The leg raise twist is a superb variation of the leg raise exercise that targets most of the lower abdominal and therefore the outer obliques (muscles to the side of the abs).

Equipment required: None
Sets & reps: 4 sets of 12-15 reps each
Intensity: Advanced (professional or experienced)

  • How to Do This.
  • Lie on your back, raising the legs straight up like within the vertical leg crunch.
  • Your arms should be extended outward on each side in line with the shoulders and flat down on the bottom.
  • In a movement mimicking car wipers, lower both your legs together to either side while holding them at rock bottom position for a few seconds.
  • Come back to the vertical position and repeat the movement without letting your feet touch the bottom on either side.


Tightening your abs throughout the movement can assist you to get the foremost out of this exercise. don’t let your palms or back to maneuver off the ground. While twisting the legs, confirm to stay your torso planted on the ground, while only moving the legs.

6. Scissors

Scissor workout for abs

Another extremely effective core and lower the best abs workout, scissors use the resistance of your legs raised off the ground and by mimicking the movement of a pair of scissors. The ‘scissor’ movement is often performed in several ways, and it’s an honest idea to practice both.

Equipment required: None
Sets & reps: 4 sets of 12-18 reps each
Intensity: Intermediate (experienced trainee)

How to do it.

  • Lie down on the bottom and lift your legs a few feet off the ground with a small bend at the knees.
  • Keep your hands under your hips for extra support.
  • Keeping your core tightened, move both your legs sideways to crisscross one another, with the proper going above the left and the other way around repeatedly.
  • You can also raise the legs vertically, up and down repeatedly.
  • Tip: so as to urge the utmost out of the exercise, don’t let your feet touch the bottom until the completion of a group.

7.Plank Exercise | best abs workout

Plank Exercise

Planck exercise can be a safe, challenging and effective method of core conditioning. This variation is used in many fitness disciplines including Camp Regiment, Yoga, Pilates, barre, CrossFit and more. The benefits of plank exercise are many. They strengthen not only the stomach but also the entire core and a lot of other muscle groups within the upper and lower body.

How to do it.

  • Start within the standard plank position together with your body forming a line from head to heels.
  • Lower yourself until you’re resting on your forearms.                                 Keep forearms parallel to every other with hands flat on the bottom.      Hold for as long as you’ll up to 60 seconds. Do 2-3 sets total.
  • Now we’ve skilled the simplest lower abdominal exercises to tone your lower abs.

Benefits of Plank Exercise.

Do more work and strengthen fewer body muscles.

When you plan exercises, you employ all the muscles that make up your core and get all the benefits that make up a strong core. As if this was not enough, the plank also serves the posterior muscles.

Lower ab exercises are often intense, tiring yet extremely rewarding in your quest to urge a toned and well-shaped stomach. No stomach exercises are complete without performing on banishing the fat in your belly, which is additionally considered to be the foremost stubborn.

These seven exercises are often performed during any order or combination and may be limited to 3-4 out of them in a day at a time. they will be combined with other upper ab exercises or completed separately and may be tailored consistent with your workout plan. Patience, however, remains key in achieving the specified results, even as no workout is complete without a correct diet to necessitate the consequences.

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How To Calculate Body Fat Percentage | 6 easy steps

how to calculate body fat percentage

How to calculate body fat percentage is more important to maintain our health, especially if you are planning in the process of losing weight. Everyone wants to achieve that perfect stunning physique. However, the road towards achieving ideal weight and flowing excessively should not be complicated. All you need to know is that your body is best suited for fat percentage

how to calculate body fat percentage

There are different tools to measure, how to calculate the body fat percentage. The 6 easy steps to use a simple body for the fat calculator because it does not require special equipment or long appointments with a specialist. You will need a basic tape measure and approximately five minutes to collect all the data necessary to obtain an immediate body fat measurement.

Body Fat Calculator [BMI]

require require

Your body fat is ......

Recommended amount:20-25%8-14%
Adults in United States, average :22-25%15-19%
Obese :30+%25+%

Body fat calculator

When you calculate body measurements in a body fat calculator, like the tool above, the tool uses a specific formula to estimate your fat percentage. The formula is a little different for women and men.

For women body fat weight calculation are given below:

(Total bodyweight x 0.732) + 8.987

From there, the tool uses fractions of each body measurement to estimate your body fat percentage.

For men, bodyweight calculation is:

(Total bodyweight x 1.082) + 94.42

From these, the tool uses a fraction of the weight measurement to estimate your body fat percentage.

The body fat calculator is not the most accurate way of measuring body fat percentage, but because it is the easiest system to use, you can find more

Body fat has become a common problem nowadays. Women, in particular, are most upset by this and use a weight machine to check their weight and they think it is correct but it is not. For the correct information about this, we talked to Dr. SK Bhatnagar, CMO of Yoga and Research Center of Swami Parmanand Naturopathy Hospital, then he told us that ‘you are not obese to know whether you are overweight or BMI. Is not. It is necessary to have the correct information.

People usually think that what they weigh, measures the fact that they are healthy. Sad to say, but this conjecture is incorrect. We need to know how much we weigh and this is due to the fact that a certain amount of fat is needed to make our body healthy and on the other hand, we also need to know if we have excessive Is fat Our bodies so that we can consider ways to eliminate them.

For this, we need to learn how to calculate body fat percentage using body mass index or BMI. Our BMI will determine how much fat tissue we have in our body and fortunately gain more muscle. Science has proved that muscle burns more calories.

Having knowledge of how to calculate the body fat percentage will help us know the amount of work we get in shape. It will also help us in our struggle to keep fit but more importantly, it helps our body to fight deadly diseases like high blood pressure, heart diseases, diabetes, and even cancer.

Next, see how to lose body fat percentage to start immediately on losing body fat using a proper fat burning plan. Also, read our extensive review of fat-burning to see if their popular fat burning plan is right for you to see if it feeds the muscles.


Dr. According to SK Bhatnagar, ‘BMI i.e. body mass index tells whether the bodyweight is correct according to its height. As such BMI should not exceed 22.1. The weight of a young body should be according to its height so that its body looks good. To derive BMI, a person’s weight is doubled by dividing the weight in kilograms.

The BMI-body mass index is the most preferred method for determining obesity in young people. Although in reality, BMI does not measure body fat percentage, it can be a useful tool to calculate healthy body weight based on the height of the individual. BMI is the main indicator that relates to height weight, a person’s weight divided by kilograms in their height meter.

Doctor SK Bhatnagar says that if your BMI is not correct, you may face health problems like diabetes, stroke, high blood pressure, cholesterol, heart disease, and osteoarthritis.

How to calculate BMI

Depending on BMI, you can check if your weight is normal or high. To calculate your BMI divide your weight by your height (in inches).

First, check your weight and height.

Notice the total height in meters and divide it by 100 centimeters.

Calculate BMI from the formula.

The weight should be in kilograms and divided by the height in meters.

Example: Weight – 58 kg, height – 164 cm (1.63 m)

Count – 60 7 (1.66) 2 = 21.77

According to the standards of the Indian Ministry of Health, when BMI is less than 23, normal, women over 23 are overweight and women with BMI above 25 are classified as obese.

How accurate is BMI?

BMI is different for men and women and cannot be considered a hundred percent correct. It is only for weight and height scale while body fat content and muscle content are not. For example, women have more fat on their bodies than men but BMI is the same.

2.Tape Measure

Tape measure

A basic way to figure out body fat percentage is to use a soft tape measure, such as the one you are using for sewing, to record measurements of different parts of the body. You can also find tape measures specifically with body fat percentage, For this method, you also need to know your height in inches.

For Men

To calculate the body fat percentage in men, measure the circumference of your neck and abdomen. Make sure that you measure the largest part of each area. It can be easy to seek the help of a friend or family member.

To calculate the body fat percentage, subtract the value of your neck from the value of your abdomen to determine the value of its circumference.

For Women

If you are a woman, you should enter a measurement of the circumference of your neck, natural waist, and hips. Remember to measure each area on the wide side. You can ask for help from a friend or family member.

To calculate body fat percentage measures your waist and hip, and then subtract the neck measurements to determine your circumference value. For example, if your waist is 32, your hips are 34, and your neck is 14, your circumference will be 52.

Tips do calculate body fat percentage

Take all measurements twice and average them. Then record to the nearest half-inch.

If you cannot find the corresponding chart, you can consider using an online navy do calculate body fat percentage calculator to get your approximate body fat percentage.


It is relatively easy to take measurements and plugging numbers in an online calculator, but this method is not the most accurate. There is a lot of room for error when measuring yourself. Things like clothes, what you have eaten and how you take out a tape measure can also affect your results.

3. Calipers

Calipers for measuring body fat percentage

Body fat calipers are devices that are used to calculate body fat percentage. They act as calculators that measure the percentage of body fat in a person. This tool is useful for those who are trying to regulate their weight and professionals who are trying to help others maintain their figures.

How to use calipers to calculate body fat percentage.

  • If you are a man, measure fat on your chest, abdominals, and thighs.
  • If you are a woman, measure your triceps,(about one inch above the hip bone) and fat on the thigh. Calipers can come up with instructions on how to convert these numbers to your body fat percentage.
  • If you do not math yourself, you can also consult the online skinfold calculator.
  • For stability, measure one side of your body, usually correct.
  • Pinch site marked 1 cm above the skinfold.
  • Consider asking a friend or family member to do the measurement for you.
  • Take at least two measurements of the same area and average them for the most accurate data.

There are many body calipers available in the market, of which the AQ Major digital caliper is the most popular. Most physical fitness professionals are using this brand to measure themselves and their clients’ body fat.

There are several reasons why body fat percentage is measured. First, it allows a person to undergo a weight loss program to track their progress. Second, for those who only want to undergo a weight loss program, they need to know how much loss they have to bear. Third, accurate measurement of body fat requires setting a plan for those trying to lose weight and for those trying to gain weight.

Body fat calipers are safety devices for measuring body fat percentage. You can also use it in the privacy of your home. However, this is not very accurate and can significantly affect your weight gain or weight loss goals.

4.Dexa scanning

Dexa scanninf for fat machine

This full-body scanner is fast becoming the gold standard for body fat measurement. However, one of the primary reasons is accurate that testing is usually performed in a medical setting with highly skilled technicians. Testing is often very expensive and may not be available in all areas.

5.Hydrostatic weighing

This submerged method has long been recognized as the most accurate method of measuring body fat percentage. However, it is necessary that the subject is completely immersed in a water tank and holds its breath. For many, this is a challenge. Finding places to test can also be difficult.

There are other ways to measure body fat, but the most common are listed above. If you plan to measure your body fat regularly, you should use the same method every time to get the most accurate data.

6.MRI or CT scan

MRI scan machine for body fat percentage

The most accurate method for calculate body fat percentage is with magnetic resonance imaging (MRI) or computerized (CT) scans. These machines take a cross-sectional image of the body and can also measure intra-abdominal fat of your body.
These tests are often not used for the sole purpose of measuring to calculate body fat percentage. They are also very expensive.

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10 Best Exercises to Do at Home

Best exercises to do at home

The regular Best exercises to do at home for men provides countless benefits. It boosts your immune system, improves the health of your bones and reduces health risks such as heart problems, diabetes, and many more life-threatening diseases. With increasing family responsibilities and demanding jobs, exercise takes place on the list of priorities.

Most of us give great excuses for not exercising regularly. Being busy is the most common excuse. But, with proper planning, you can take some time out of your busy schedule for your future well-being. To begin with exercise, you don’t really need to hit the gym! You start at home! It may seem a little confusing at the beginning to start exercising without a trainer.

Start with a short easy-to-practice session. Here are 10 Best Exercises to do at home for men. Basically, these exercises require little or no equipment. You can use your body weight as a tool.

10 Best Exercises to Do at Home

1. Jumping Jack

Best exercises to do at home

This practice targets the entire body. Jumping jacks are the best cardio exercise. There are various benefits of including this in your everyday exercise program. It makes your heart strong, builds muscles, helps in weight loss, builds strong bones and uplifts your mood instantly and helps to relieve stress. It makes you strong, flexible by improving your stability and endurance.

How to: Stand upright with your feet and place your hands on your head. Jump with your arms raised above your head and spread your legs apart. Reverse the movement immediately and return to the original position. Start doing it fast.

2. plank

Plank is the best exercise to do at home for rock hard abs. A simple exercise for beginner’s abs and to strengthen your shoulders, arms, and back. This exercise is done in many ways. This is the best exercise to do at home and anywhere.

How to: Keep your body weight on your forearm in a pushup position with elbows bent in 90 degrees. Make sure that your body makes a straight line from your head to your feet. Hold the position more than 1minute and do 2 sets every day.

3. Cross Crunches – Exercise for home

Cross crunches workout on mat

It is a more effective and easier exercise for abs and oblique muscles. It strengthens the core and strengthens your abdominal muscles.

How to: Lie flat on your back. Fold your knees on the floor with feet flat. Keep both hands behind your head. Now, bring your right shoulder and elbow across your body and at the same time bring your left knee towards your left shoulder. Try to touch your knee with the elbow. Return to the original position and repeat the same with the left elbow.

4. Side Plank – Exercise to do at home

Side plank home exercise

It strengthens the slant and helps strengthen your erection.

How to: Start with the feet at your sides, keeping your shoulders down. Now slowly raise your hips up until your body forms a straight line from head to foot. Hold the position and repeat on the other side as well!

5. Squats – Best Exercise to do at home for men

Squats exercise for home

It helps to shape you better when included in a daily workout plan. Strengthens fewer muscles of the body for men. This can be done in many ways.

How to: Start with the back straight, hips with chest and shoulders. Bend your knees and keep them in line with your feet. Start with 50 squats a day and then increase.

6. lunges – home exercise


A very good job on the core which helps strengthen your lower body and mobility in your hips.

How to: Lower your hip until both are bent in a 90-degree angle. Move with one leg while keeping your upper body straight and relaxed. Return to the original position while keeping weight in your heel.

7. Push-ups – exercise to do at home

push ups exercise

push-ups are the best exercise to do at home for effective exercises to strengthen the chest and arm muscles.

How to: Get down on the ground, with your hands shoulder-width apart. Make sure that your body makes a straight line. Start lowering your body while keeping the elbows close to your body. Push back to start a high plank position.

8. Russian twist – Best Exercise to do at home

russian twist

It is effective Exercise for the entire stomach. It improves the balance of the body and helps in keeping you in shape.

How to: Sit with your torso bent at about 45 degrees, knees bent, feet slightly raised as if it should look like an imaginary V shape between the upper body and thighs.

9. knee high – Best exercise for home

Knees high exercise for home

It helps you work on the inner thighs and outer hip areas. It is also a good belly fat burning exercise! Best knee-high exercise to do at home can need only small space practice every day.

How to: Stand straight with the feet hip-width apart. Raise your right knee as high as possible while raising your left knee. Reverse the trick. Keep pulling the knees up fast.

10. Dead Bugs

Dead bugs

This is a great exercise to do at home for the abdominal wall that improves muscle flexibility and balance while strengthening muscles.

How to: Lie on your back while extending your legs and arms towards the ceiling. Down your left leg while you’re right.

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Top 12 Best Gyms in Indiranagar Bangalore

Best gyms In Indiranagar

Bangalore being the IT Sector of India, usually keeps people busy with work. Some people prefer to catch a movie or dinner with friends, while some prefer to sleep off and prepare for the next day. Well, in spite of their busy schedules, some people prefer to work out and exercise at whatever time they get. Be it an early morning work out to keep you energized through the day or an after office stint at the Gyms in Indiranagar to get that peaceful sleep, people nowadays are more inclined towards keeping fit and healthy.

Indiranagar is known for the pubs and clubs in the area. To compensate for the effects of eating and drinking outside, the Gyms in the area are doing a great job of balancing out. With so many options for fitness and health clubs around, let us take you through the list of Best Gyms in Indiranagar for the Fitness freak in you!

Top 10 Best Gyms in Indiranagar Bangalore

1. Snap Fitness

Snap fitness gyms in Indiranagar

Snap Fitness has centers in approximately 1450 locations spread across 24 countries. They provide nutritional counseling along with programs such as Top-Notch, personal training programs, cardio, weight, cross-fit, etc. making them one of the global leaders in the fitness industry and best gyms in Indiranagar.

2.Gold’s Gym

Gold's Gym near Indiranagar

Gold’s Gym is an award-winning international fitness center in Indiranagar. They offer a variety of cardio and strength training equipment along with group exercise programs. Gold’s Gym has more than 700 locations worldwide. Taking personal training from Mr.Shaan has proved very effective and the results are really good. If you’re looking for weight loss or body toning or just a good gym near you to work out at. This is the place for you.

Gold’s Gyms in Indiranagar Membership will start from – 1year @ Rs.14999/

3. Fit Fit

Fit fit gym in Indiranagar Bangalore

Creed Fit has made a big name in the fitness industry with its diversity in training methods. Bangalore best gyms in Indiranagar, they train you in various fitness activities like boxing, Zumba, sports conditioning, high-intensity exercise in addition to general exercise. He currently has around 77 gyms centers in Bangalore.

4. Volt Fitness Club

Volt fitness center in Indiranagar

Volt Fitness Club is one of the premier best gyms in Indiranagar. Filled with various fitness programs such as kickboxing, Zumba, cross-fit, kettle ball workouts, TRX and more, Walt Fitness Club has a program for everyone. They also have some very experienced trainers who ensure that you achieve your fitness goals.

The equipment is well maintained and kept clean and hygienic. It has been a rewarding experience so far. The workout sessions are customized according to each individual.

Volt Fitness Club membership+Group activities start from 1year @ 29999

5. Fit and Free

Fit and free gym in Indiranagar

This premium gym and fitness center in Indiranagar offer training with the help of Hot Power Yoga, Aerobics and Foot Spa. Along with general gym activities, he also has dance aerobics and Zumba.

Recommended for beginners and intermediate trainers. Really friendly trainers. Good aesthetics. Sometimes crowded. But you’ll have a space to do your workout.

Gym membership starts from 1year @ Rs.9999

6. Steve’s Gym

Steve gym near Indiranagar

Steve’s Gym is one of the oldest gyms and fitness centers in Bangalore. The gym began as a fitness equipment manufacturer and still produces jazz, treadmills, home-gyms, roller m / s, dumbbells, barbells that can be found in gyms around the country.

7.OneUp Fitness

One plus fitness near Indiranagar

OneUp Health believes in the concept of total health management gyms in Indiranagar. They provide services in 3 main areas, health, healthcare, and wellbeing. They also provide the best class gym and professional trainers

Gym membership starts from 9month @ Rs.15500

8. Realm Fitness Fight Club Gym

Fitness club in Indiranagar

Realm Fitness Fight Club is not your normal neighborhood gyms near Indiranagar. It is much more than that. Realm Fitness Fight Club specializes in MMA training with gyms and cross-fit. If the hardcore fight is in you, then this is the right place for you.

Address: Premises No- 1132 4th Floor 100 Feet Rd Near Sony Centre Signal, HAL 2nd Stage, Indiranagar, Bengaluru, Karnataka 560038

9. Physio Fit Fitness

Gym equipment In Indiranagar

It’s an awesome gyms in Indiranagar for all age groups who care about their fitness or have undergone any type of surgeries or injuries.

Best place to get your fitness back on track. Physio fit combines traditional workouts with fitness rehabilitation and nutrition with physiotherapy and develops an all-inclusive approach to achieving your fitness goals. All their fitness equipment is of global standard and bio-mechanically designed.

Address: # 30, 80 Feet Rd, Hal, HAL 3rd Stage, Indiranagar, Bengaluru, Karnataka

10. DP Dynamic Gym

Dynamic Gyms in Indiranagar

DP Dynamic Gym near Indiranagar provides you with good facilities and well-trained trainers. They combine aerobics with stretching and strength training routines with the goal of improving all elements of fitness.

11. High Spirits CrossFit

cross fit gym

There is a high spirit gym as well as a fitness center focused on cross fit. They focus on various aspects of fitness such as strength, power, endurance, stamina, speed, agility, balance, and Pliability.

A well planned Crossfit box, one of the best gyms in Indiranagar Bangalore! The trainers are passionate about your fitness journey as much as you are. The correct form takes precedence over the amount of weight one lifts. Whether you are a pro or a beginner, the programming is structured to suit you. Extra points for overall box cleanliness & hygiene.

Address: 4th floor, 2986, 12th Main Rd, HAL 2nd Stage, Indiranagar, Bengaluru, Karnataka 560038

12. Balancing the mountaineering station

climbing on wall

If climbing is your hobby, then this is the gym near Indiranagar for you. Equilibrium is a world-class indoor climbing gym, which has the largest indoor climbing facility in India. You’ll find first-timers, amateurs, and all the experts climbing under one roof. With careful winding events for every type of climber, Equilibrium is the place to join if you want to do some serious climbing.

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Top 10 Best Gyms in Rt Nagar

Top 10 Best Gyms in Rt Nagar

Best Fitness Center in Rt Nagar Bangalore

Searching for the right local gyms can be quite difficult especially if you just moved in that area. Whether you want to join a fitness center or boxing gym to help yourself get into shape I have found the perfect solutions to help you. There are lots of sites around the net today that could help you find the best gyms in Rt Nagar.

There are certain things you should know before joining the best gym in Rt Nagar, near your place. This gym will help you to meet up with your fitness and lifestyle changes and direct and help you on the right diet and supplements.

fitness centre in rt bangalore bangalore

Best Gym in Rt Nagar is as follows below.

1.Azwa Fitness – In Rt Nagar

Azwa Fitness gyms near rt nagar

Azwa Fitness Gym in Rt nagara well-organized place to be it. They offer lots of facilities like a steam bath and personal trainer and coach, to guide in anything about workout, Clean ambiance thanks to the housekeeping team. Awesome place to work out trainers are very friendly and will assist you to build your muscle!! I recommend other people who join this gym to take personal training from them as they are the best ones you can find here.

Nasir brothers, Israr brothers help you in the workout

Equipment is well maintained and working in very good quality. Staff, the infrastructure and the crowd are very motivating.
Annual Membership: INR 11,000

Azwa fitness gyms in Rt Nagar are located in the 3000sqft area.

Address: 2, KHB Colony Main Rd, Above the Reliance fresh 1st floor, RT Nagar, Bengaluru, Karnataka 560032

2.Fitness Ace

Fitness ace cardio cycle

Fitness Ace Gym in Rt Nagar, one of the best gyms near Rt Nagar with full new equipment and facilities and the infrastructure is very good and have all the required machine. The trainer helps us to do workout effectively, trainers are also very cooperative and friendly, they also provide knowledge about the diet.

Fitness ace center in Rt Nagar also includes swimming pools and a steam bath facility which is rarely found in every gym.

Fitness Ace center in Rt Nagar located in 4000+sqft area.

Address: Lakshmi Srinivasa Complex, near L R Bande Bus Stop, Kaveri Nagar, RT Nagar, Nanda Gokula Layout, Post, Bengaluru, Karnataka 560032

3. Man ‘N’ Muscle Fitness Zone – Gym near Rt Nagar

Fitness gym near Rt Nagar Bangalore

Man ‘N’ Muscle Fitness Zone gym near Rt Nagar very good gym with all the necessary equipment available. The trainer is also very dedicated. SYED MUSHTAQ, Gym owner himself trained you here to achieve your fitness freak and give you a better diet plan to gain and lose mass. Man ‘N’ Muscle Fitness Zone in Rt Nagar Bangalore has lots of facilities like Cardio theatre, personal trainer, steam bath, and free parking space.

Address: #29, KHB Colony Main Rd, Kaveri Nagar, RT Nagar, Kanaka Nagar, Hebbal, Bengaluru, Karnataka 560032

4.Roots Fitness Solutions

Fitness Centre in Rt Nagar

The best workout plan begins at Roots Fitness. – One of the best gyms in Rt Nagar Bangalore with personal trainers. Gyms designed by professional personal trainers, who have been in the fitness industry for decades, are making an unprecedented conclusion on society with health and fitness awareness.

Roots fitness solution near Rt Nagar Bangalore, help in Benefits both mind and body. It helps in gaining mental, physical and spiritual discipline. Increases flexibility. Strengthens and tones muscles. It helps in weight loss. Concentrates concentration and focus.

Address: 551, 2nd Floor, 2nd Cross, 2nd Block, R.T Nagar, Bengaluru, Karnataka 560032

5. Cuts and Curves – Rt Nagar Bangalore

Cuts and curve in rt nagar

Cuts and curves near Rt Nagar are one of the oldest gyms with good polite trainers. Trainers are having superb knowledge about health and fitness,

Helping in gaining your strengthens muscles and weight loss, and suggesting a nutritional diet plan.

 Address: Police Station, 15, 2nd Floor, Above-Vivek Show Room, Next To, RT Nagar, Bengaluru, Karnataka 560032

6. Gowdas Fitness Zone – in Rt Nagar

Fitness zone rt Nagar Bangalore

One of the best gyms in Rt Nagar I suggest for everyone one those who want to achieve their goal where you have all kind of equipment to build your body with the cheaper price also the trainers are Soo friendly and clean and hygiene. Trust me you guys are gonna love to do work out here.

Address: Rd Floor, Manith Patel Complex, KHB Main Road, Rt Nagar, Kanaka Nagar, Karnataka 560032

7. Dumbells 360 – Rt Nagar

Dumbells 360 gyms

The Dumbells 360 is the best fitness Center gyms in Rt Nagar if u are looking for a place where u can learn the different ways of performing each form of exercise.
Especially the trainer Mr. Divakar is so helpful in assisting and helping out in getting a better physique.
And the availability of all the equipment adds to the credit of the gymnasium.
Even the facilities provided like drinking water, dress changing rooms, lavatory facility, availability of mats add to the positive way the gym is maintained.

Address: 2nd Floor, 17, KHB Colony Main Rd, RT Nagar, Sultanpalya, Hebbal, Bengaluru, Karnataka

8.Fitness people – in Rt Nagar

Fitness people gym

One of the first fitness gyms near Rt Nagar, with well-equipped gym machinery.

The coach Mr. Anand, is an expert and has very good experience in whatever you need, like Gym, Fitness, Aerobics, Weight-loss, Weight-gain, Body Building, Weight training and etc.  

Very affordable gyms in Rt Nagar with a good trainer and ambiance.

9. Fitness Race– Rt Nagar

Fitness race in rt nagar

One of the best gyms in Rt Nagar

with an experienced coach who has more than 15 years of experience in bodybuilding. He also gives personal coaching and professional training to compete in national and international bodybuilding competitions for results this is the best gym one can opt for.

Best place to build up your body. And also, if you’re looking to lose weight and gain a perfect ripped and smart body, well this is the place for you.

10.Impact Fitness – near Rt Nagar

impact fitness

Impact Fitness gyms near Rt Nagar helps you achieve your fitness goals, from losing weight to resizing, to improving your skills for sports or just feeling healthy.

With 15 years of experience as a champion’s coach. Ganesh’s methods have generated dramatic and significant benefits for anyone applying them. The time has come for you to share your success secrets with you.

Going to the gym definitely improves not only your fitness but overall health. A gym is a great way to burn off all the flab, develop lean muscle, tone up, give your heart the gift of good health, and meet like-minded people.

We provide a balanced diet that is most important for maintaining health and ideal body weight. A diet that includes a variety of different foods is likely to provide all the necessary nutrients. Proper nutrition by experts,

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21 Tips On How To Increase Your Height [January 2020]

21 Tips On How To Increase Your Height [January 2020]

Tips On How To Increase Your Height
Tips On How To Increase Your Height

Many younger people get frustrated with their height. In fact, this feeling is not required. Height is just a number. It never comes between you and your success. It is just social pressure that you think you should be tall. But if despite this, how to increase height; Your dream can come true!

At what age did you stop growing? Most of you can say and believe, you stop growing at the age of 18. However, if you do not know, you can still growing for a few inches even after the age of 18 years. This can easily be done by incorporating some healthy habits into your life and changing your lifestyle slightly for the better!

Several other factors play an important role in determining growth in your height, such as smoking during pregnancy, postnatal care, low birth weight, and poor childhood health.

How to increase your height?

There are very few ways to increase exercises. Following are some simple steps you can try to increase height after 21years.

1. Eat a balanced diet

It has been found that the lack of proper nutrients is one of the major causes of people who have failed to reach their maximum increase height after 21. To get proper nutrition, follow a balanced diet. Essential nutrients such as zinc, manganese, vitamin C, protein, potassium, calcium, and phosphorus provide the necessary stimulation to help you to grow.

A daily diet should consist of fresh leafy greens and colored vegetables, fruits, nuts, seeds, whole grains, and low-fat dairy products.

Get enough Vitamin D promotes bone and muscle growth in children, and a deficiency has been shown to cause stunts and weight gain in adolescent girls. Vitamin D can be found in small amounts in alfalfa and mushrooms, as well as vitamin D-fortified foods such as some milk and cereals. However, the majority of vitamin D is exposure to sunlight. You can get enough vitamin D just 15 minutes a day in the sun (on average).

2. Improve your posture

Bad posture may make you look younger than you really are. And over time, deceleration or slowing can also affect increase your height.

Your back should curve naturally in three places. If you slap or slap regularly, these curves can change to accommodate your new posture. This can cause pain in your neck and back.

It is important to pay attention to how you stand, sit and sleep. Talk to your doctor about how you can incorporate ergonomics into your routine. Depending on your needs, a standing desk or memory foam pillow may be necessary to correct your posture.

You can also practice exercises designed to improve your posture over time. If you are not sure where to start, talk to your doctor. They can help develop an exercise routine that is right for you.

3. Take up yoga to increase your height

If targeted posture practice is not your thing, try yoga. This full-body exercise can strengthen your muscles, align your body, and help your posture. This will help you increase height after 25.

You can practice yoga in the comfort of your home or in a group setting at your local gym or studio. If you are not sure where to start, find beginner yoga routines on YouTube.

4. Nutritional Nutrition

nutrition include fruits and vegetable

A balanced diet rich in nutrients (essential calcium intake) and vitamins (especially vitamin D) will help your body improve and increase height quickly. Calcium helps your bones grow while vitamin D stimulates bone and muscle growth.

A healthy diet should be full of vegetables, fruits, protein, and carbohydrates. Milk meat and vegetable always present on your table.

Try to maintain a schedule for food intake. Eat three times a day with small, healthy snacks in between.



Systemic exercise or sports is known to improve height. Although it may not increase height growth very much, it can definitely help you become an inch taller and a bit more flexible.

Stretching can also have some beneficial effects. Exercises that lengthen your spine and lengthen your body are really effective when trying to increase height by exercise.

Try to start and end your day with some stretching exercises. If anything, you’ll achieve a good mood.

6. More Confident increase your height

Tips On How To Increase Your Height
learn to gain your height

Build your confidence and make sure you see improvement in your posture. Changing your mood allows you to change the picture you see in the mirror every day. Building confidence can affect your body and mind – it is quite simple and effective.

7. Get enough sleep

girl sleeping on bed

As crazy as it sounds, our bodies are always functioning, even when we sleep. It is, therefore, no surprise to learn that children sleep to increase height easily and quickly. It is essential that you sleep less than eight hours every night if you want to see results.

8. Hanging – Will Make You Taller

Hanging with rope

Hanging your body with the help of your hands helps you to height increase by hanging 3 months. Usually, people hang down a bandage. To do this exercise the extra mile, do two or three pull-pushdowns at once? No problem pulls the tree branch. Make sure your support is strong and can carry the weight of your entire body. After all, you don’t want to topple support and break your bones.

Steps to follow:

• Jump up and hang on the bar.

• Keep your arms and spine straight.

• Remain in the position for 30 seconds.

• Repeat this at least three times daily.

9. Side Stretch

She is doing side stretch

The side stretch will develop the muscles and make them increase your height. This exercise specifically stretches and strengthens the intercostal muscles. When doing a side stretch, make sure you feel that the muscles pull together from the lower of your back to your shoulders and all together to be successful in increasing shoulder height.

Steps to follow:

  • Stand upright with your feet.
  • Stretch your hands together over your head.
  • Turn your upper body to the right.
  • Hold the stretch for 20 seconds and return to the starting position.
  • Repeat the stretch twice and switch sides to do the opposite direction.

10. Swimming

he is swimming

Swimming enables you to fully utilize your legs, body, and arms and thus, develop muscle strength. Especially if you want to avoid heat and sweat during your workout session, swimming is best. Breaststroke is the most suitable swimming style to increase your height.

11. Jumping and Skipping

she is jumping & skipping

If exercising is a difficult task then do something that helps you have some fun while achieving your fitness goals. Jumping is one such thing. The more times you succeed in lengthening your legs, the more times you will jump. Jumping can be done in many ways – trampoline jumping or rope skipping. Both can help you reach your maximum increase height naturally.

Steps to follow:

• While jumping, make sure that both of your legs leave the surface at the same time, and land on the surface at the same time.

12. Cycling

girl is riding bicycle

If you are in your teens, this is the right age to start cycling. Exercising during your teens can make a significant difference in your height. Teenage is the time when most people attain to increase height growth hormone. Cycling is the best exercise for teenagers to stretch their legs and add a few inches to their bodies.

13. Jump Squat

Jump squat

Jumping exercises, such as jumping squats, are one of the best ways to increase your height. It supports the conditioning of lower body muscles and joints and improves body height.

Steps to follow:

  • Stand in a normal position, with your body facing forward.
  • Bring yourself down in the squat by bending your hips back and down while bending your knees.
  • Walk vigorously as you come out of the squat while jumping.

14. Forward Spine Stretch

forward spine stretch

Sit upright on a mat with your feet in front. Your feet should vary about shoulder width and your feet should be flexible. Inhale and spread your arms in front of you. While doing this, bend forward and try to touch your toes.

If you can touch your toes, you can do even more stretching to keep your spine flexed to the maximum extent and increase your height. This may seem difficult at first, but the condition can be achieved by regular practice.

15. Forward Bend

she is doing Forward bend

It is a well known and widely followed exercise to increase your height. Stand straight with your legs spread. Raise your hands straight up, bend forward and touch the floor with your hands without bending your knees. Then, return to the original position.

16. Cobra Stretch

Cobra stretch

The purpose of this yoga exercise is to lengthen your spine, making it soft and flexible. This is beneficial for the growth of cartilage between your vertebrae, which increase your height.

Lie on the floor with your face and place your palms on the floor under your shoulders. Lift your chin up your spine and make an elevated angle as well. The arch as much back as possible. Each repetition between 5 and 30 seconds should be accompanied by at least 3-4 reps.

17. hopping with one leg

Hopping with one leg

Being one of the simplest exercises, it can be done anywhere, any activity such as watching TV, playing in the park or while doing any other work. Hop your left foot eight times with your hands pointing towards the sky and then hop on your right foot in the same way.

This jumping activity is beneficial for brain development, strengthening legs, and generation of growth hormones.

18. long stretch increase your height

Long stretch

Stand against a wall and try to reach your hands as high as possible. While doing so, you can visit your tiptoes. Your wall should be kept flat against the wall as much as possible. Here each repetition should be done for 4 to 6 seconds. This stretch is a bit tricky as it looks as your spine is laid flat against the wall.

19. Two straight legs

Two straight leg

Lie your face down with your palms and on the sides of your chest. Try to raise both of your legs as high as possible while keeping your legs straight together. Each iteration should last 3 seconds.

20. Alternate leg kick

Alternate leg kick

This practice is similar to swimming except for the fact that it is not done in a pool. It basically concentrates on your lower back, strengthening it and making it firmer so that you stand for longer.

You can start by lying on your stomach on a flat and firm surface. Stretch your body to the maximum extent. While resting your chin on the floor, spread your palms downward with your palms facing your face. This should be the starting position.

Now raise your right hand a few inches off the floor and without bending your knees, raise your left leg together off the floor as far as you can. Hold this for a certain period of seconds and then return to your actual position. Repeat this process with your left hand and right foot.

This exercise helps to increase your height, tone in the lower back and prevents slouching. A toned back can be straight and makes you look taller.


They are playing basketball

Basketball is a sport that exercises all the muscles and helps in development. It also helps to focus on different parts of the body and increases blood supply.

If these stretching exercises are done regularly for increasing height, then gradually you will increase your height. Along with a proper diet, and good nutrition foods, these exercises will also boost your immunity and facilitate the growth of the body. Please advise starting any type of exercise only after consulting a physician to make sure that they are suitable for you.

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