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Shrink Your Stomach With A Diet

Did you know that an ideal stomach size is highly correlated with your eating habits? The fact is, in the year 2014, about 39 percent of adults aged 18 years and over are overweight and about 13 percent are in the condition of obesity. How could this happen? The best answer to this is the implementation of unhealthy lifestyles.

There are various programs on the most proficient method to get an ideal size of your stomach at your home. Some people must have tried these matters to shrink their stomach, such as diet and exercise, but did not obtain the maximum results. The natural ways to shrink the stomach is the best step. The guideline on the best way to shrink your stomach quickly is to keep up a healthy diet. Regardless of the amount of activity you do, it’ll all go to waste unless you additionally keep up an adjusted diet. Activity will help you dispose of stomach fat, however, keeping up a healthy and adjusted diet causes accumulated fat will decrease significantly and you will get the ideal size of the stomach.

When you go on a diet, of course, your calorie intake should be measurable. You can find this information by manual caloric value of the food consumed by the public, so you can choose which foods are suitable for your diet. The food consumed should have a high nutrient content, have a low calorific value, and the amount is enough to make you not feel hungry. If you have enough time to spare, then preparing food for your diet program is better, because when you choose those foods, you can take into account and learn the nutritional content, as well as the quantity that you will need. An important key to go on a diet is that you do not have to feel constrained, because you do not feel free to choose the food that you like. Liberate your mind to avoid the stress, so the diet program that you do will succeed. Think positive that your fat belly will disappear and turn into ideals.

Here are the types of food that are appropriate to run your program:

– Vegetables and fruits, because these foods have a high fiber content. Avoid eating fast foods or junk food, avoid eating foods that contain lots of sugar and high fat content.
– Wheat and brown rice, both of these foods have complex carbohydrates, so it will not be too fast to digest, serves to hold hunger pangs longer. The opposite of this, try to avoid foods such as rice and noodles, because the digestive process will run faster and your body will feel hungry quickly.
– Drinking sufficient water is the right thing when you go on a diet.

Furthermore, there are beverages that you should avoid to supporting this program, namely soda / soft drink and alcohol. Soft drinks are known to contain high calories, but lot of people like it because of the sensation of freshness and coldness acquired after they drink it. These beverages are not healthy according to the nutritionists, because the body will work hard to process it. When the body is no longer able to process excess calories, then obesity will happen followed by other disease. Similarly, if consuming alcoholic beverages in the long term will give you a bad effect on the body, because alcohol has a high calorie content and can lead to obesity.

Indeed many instant ways that can be done to shrink the stomach such as using chemical medicine, but if you do this way, the risk of side effects would be dangerous for you. Using the natural way is the best and healthy, although the effect was not as fast as using chemical medicine. The support from your family is also a very important thing, so it can motivate you to carry out this program with a strong spirit. Therefore, always keep your body’s health, because your health is more important than wealth and appearance.

What Are Your Options for Bone Cancer Treatment?

To begin with, there are two types of bone cancers. One of them is known to start on the bone cells itself and the second one starts elsewhere in the body and spreads to the bones. There are various ways to detect bone cancer. The most common symptom is pain in the bones. This pain is generally continuous and gets worse over time. It is important that you see a doctor for a thorough checkup of the pain in your bones is deep, nagging and seems almost permanent.

There are no definite causes of bone cancer; however, it is known to occur in children or young adults. It is also seen in patients who have undergone radiation therapy. Well, the good news is that here are many bone cancer treatments available today.

Bone cancer treatment generally depends on several factors. Some of these include the type of cancer involved, the location of the cancer in the body and how aggressive it is as well as whether it is localized or has spread to other parts of the body too. The three major approaches to treat such cancers are: surgery, chemotherapy and radiation therapy.

Let’s take a look at all three options that are available:


Whenever your doctor selects surgery as an option, it is generally to remove the tumor. All of the tumor is removed if possible along with some of the tissue surrounding it. The risk in this treatment is that if some of the tumor is left behind, it eventually continues to grow and may spread to other parts of the body. Other surgical options include bone grafts. With bone grafts, the surgeon may take some bone from other parts of the body and replace the lost bone in the affected area. There are also cases when artificial bone may need to be inserted. The final option to surgical treatment is amputation in order to prevent the cancer to spread to other parts of the body and become fatal.

Radiation Therapy

High energy x rays are used to penetrate the body and destroy the tumor. These rays damage the DNA inside the tumor cells and destroy their ability to reproduce. Radiation therapy is very useful in order to completely destroy the cancer cells and to effectively reduce the pain. A large tumor can also be reduced in size with radiation therapy. This makes it easier to be removed by surgery.


Chemotherapy is the use of chemicals or medicines to treat cancers. These medicines destroy the cancer cells. It is seen that sometimes chemotherapy itself is enough to completely cure cancer and destroy the tumor causing cells. It can also slow down the spread of cancer cells and sometimes also prevent the recurrence of cancers.

Bone cancers can be treated if diagnosed early. Make sure that you get screened for cancer at the very first sign of continuous, nagging pain in your bones that is deep, gets worse with time and does not subside with normal medication.

Keep Diseases Away Through Preventive Care for Children

Preventive care or preventive medicine is care that is given to children in order to prevent any kind of diseases and illnesses. In some cases, the care even extends to before the child is born, when you are carrying your child.

Your child will have to be checked and monitored regularly in order to catch any signs of diseases. Instead of visiting the doctor only when your child is ill, regular check-ups are necessary in order to keep them healthy and free from problems. This will not only help in the growth and development of your child but it will also help them stay strong and minimize any suffering period or recovery time.

What to Expect at a Visit to the Doctor

After the birth of your child, the doctor will make a schedule for visits. This schedule will consist of regular check-ups that will spread over years so that there can be a continuous monitoring of your child throughout his or her childhood. Your doctor will also include a vaccination schedule which is very important to follow.

Right from tetanus and polio to chicken pox vaccines, if you ensure that your child is given the proper dosage of vaccines, it will help to prevent a lot of dangerous diseases. You should also remember to follow up on booster vaccinations whenever necessary. No necessary vaccination should be skipped unless there is a valid medical reason for it and your doctor will then give you the proper alternatives for the problem.

Besides the vaccination schedule, regular physical check-ups should also be conducted for your child. By doing this, your doctor can keep a check on the growth of your child and tell you if there is anything that is wrong. Problems like child obesity, diabetes, etc. can also be caught at early stages and treated immediately before they get out of control.

Why this Care is Important

Many of the risk factors that can lead to illnesses in children are actually very easy to prevent. If you can catch any early signs of illness, you will be able to make informed decisions regarding the health of your child and you will be able to minimize the problem. Preventive healthcare will also help to save a lot of money in the long run. Preventive treatment usually works out a lot cheaper than treating a child for any illness or problem that he or she is suffering.

Is Your Lack Of Sleep Making You Fat?

Tired of trying every new crash-diet in town? Frustrated because the latest exercise fads did absolutely nothing to burn body fat? There is a possibility that even though you are doing everything else right, you’re making one major mistake- not getting enough sleep!


According to a group of researchers at the New York Obesity Nutrition Research Centre at St. Luke’s-Roosevelt Hospital, although sleep-deprived people seem to burn the same amount of calories as the ones who are well rested, they consume around 300 calories more every day. These calories over time can easily turn into extra weight and body mass that will later become difficult to get rid of.

According to Mr. J. Catesby Ware, there is a connection between sleep and obesity. His colleagues and he have studied a large number of men and women and came to the conclusion that those who reported sleeping less weighed a lot more than their well-rested counterparts.

“We hypothesized that sleep deprivation’s impact on hunger and decision- making would make for the ‘perfect storm’ with regard to shopping and food purchasing-leaving individuals hungrier and less capable of employing self-control and higher-level decision-making processes to avoid making impulsive, calorie-driven purchases,” said Mr. Colin Chapman, lead author from Uppsala University, Sweden (Daily Mail, 2013)

Another study published in the journal, Obesity, examined some men who were of normal weight after a night of total sleep deprivation. They were asked to spend and buy food items after giving each of them a fixed amount of money. The food items had equal number of high as well as low-calorie options. The study was also carried out again after the group had a good night’s sleep and was well rested.

Prior to the experiment, everyone was provided with breakfast in order to reduce the effects of hunger on what they choose to buy. Despite the fact that the men were well fed, they bought food items with much more calories when they were sleep deprived than when they were well rested.

Other studies show that patients who are concerned with calorie intake and gaining weight try and maintain a healthy, normal sleep schedule

In short, sleep deprivation can be very harmful for your health. Here are a few reasons why –

Carb cravings

Chances of you reaching out for comfort foods like several cups of coffee, a bag of chips or chocolate filled doughnuts increases considerably if you’re not well rested.

Reduces metabolism

If you do not sleep soundly and refuse your body good quality sleep, your metabolism will not function properly and will be slower which will further aid weight gain

The author of Beauty Sleep and the clinical director of the sleep division explains why weight gain is caused due to lack of sleep and is related to two hormones – Leptin and Ghrelin. Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.

Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin. Which means why more ghrelin and less leptin lead to weight gain.

All these prove how important a role sleep plays in our lives. Further, a number of studies concluded that people who sleep for five hours or less are more at risk of acquiring weight-related diseases like type-2 diabetes.


According to experts most people need anywhere between seven to eight hours of sleep every night in order to not be at risk for weight gain.

So if you’ve been trying to lose weight and are currently seeing no results, make sure you get good sleep every day, keep a check on your snacking after a sleepless night. Avoid opting for unhealthy sweet and salty food items. Stick to your regular meals and exercise well. All this will not only ensure you stay healthy but will also help you sleep better and ensure your wellness.

So go ahead and catch up with your sleep. Your body will thank you for it later.

Cancer Cures That Give You So Much More Than Just Hope

Every one of us is sure to know at least one person battling what seems to have become one of the most dreaded chronic diseases of our time – cancer. Yes, cancer. In fact the last decade seems to have only seen a rise in the amount of people affected by this disease. This in turn had led to more research – research on why cancer is caused in the first place, as well as drugs that make treatment a simpler process and could perhaps one day eliminate the disease from our bodies without chances of it coming back.

While scientists are still trying to find a complete cure for cancer in the 21st Century, a doctor by the name of Max Gerson beat them to it in the 1920s. Before you start looking, it is not some wonder drug. It is simply an all natural solution – a very effective one to restore and maintain good health. The reasoning behind this treatment is simple – chronic diseases can only affect the body when it is compromised and its defences are down. What then is this treatment all about?

Gerson’s therapy works on rebuilding your damaged immune system and brings your body back to its original state, so that toxins are flushed out and the balance of good nutrients is restored. The immune system is rebuilt by infusing the body with tons of fresh organic nutrients obtained from organic produce. This replenishes an otherwise nutrient deficit body. Toxins from the cells are also eliminated simultaneously. This is done through coffee enemas – at least 5 per day. Coffee enemas seem strange to most people in the western world, but they are one of the most powerful detoxification processes known to man and as a side effect they relieve even the most intense pain.

Gerson’s therapy works on a simple theory – cancer thrives when the body is acidic. Therefore the end objective here is to raise the alkalinity of the body. The therapy elevates the pH of the body at a rapid rate taking it from acidic to alkaline in no time at all. As a result the protein digesting (proteolytic) enzymes from the pancreas are reactivated. These enzymes keep cancer in check. The therapy also works on the red blood cells in the body, as a result of which these cells lose the ability to carry oxygen in an acidic environment. From here on it is pretty much a domino effect. The blood stream does not supply the disease with oxygen and the now revived immune system begins to fight back – the disease doesn’t stand a chance. This body change is quite dramatic and most of the time the results can be seen quickly.

Taking Care Of Your Metal Braces And What To Expect After Treatment

Today, a broad variety of dental or orthodontic alternatives are available for anybody who wishes to have their teeth corrected. For example, if you’re suffering from a misaligned bite or your teeth are crooked, you can have you teeth straightened using braces and dental retainers.

In Australia, most general dentists do carry out basic dental alignment although orthodontists have been specially trained in the correction of teeth irregularities. Most of these specialists belong to the Australian Society of Orthodontists and have been certified by the Dental Board of Australia and the Australian Health Practitioner Regulation Agency.

How Do They Work?

Braces operate by the continuous application of pressure on your teeth over time to gradually shift them in a specific desired direction. The shape of your jaw bone changes as your teeth move due to continuous pressure being applied.

Types Of Braces

If your orthodontist or dentist decides that braces are the ideal solution for your dental needs, they will prescribe a suitable dental appliance that is specific for your requirements. There is no single method that works for everybody. It is good to ensure that your orthodontist is using braces that have been approved by the Australian Government’s Therapeutic Goods Administration, Department of Health.

Caring For Your Metal Braces

If the decision is finally made that you need to be on braces, you need to note some care aspects.

• Proper teeth care is important at all times, but this takes special significance when you are on braces. Go the extra mile and give special care to your oral hygiene.

• Steer clear of chewy foods, soft candies plus crunchy or very hard foods that possibly could cause damage to your braces.

• Regularly visiting your orthodontist or dentist allows for timely adjustments to your whenever required and it also accords you the chance of having any issues or questions clarified.

How Long Do You Need Braces?

The time you will need to be on braces depend on a number if very diverse factors and varies from one individual to the next. However on average, they typically last between one to even three years depending on the problem severity.

Will Braces Stop You From Taking Part In Sports?

When you are on braces, you may go on taking part in any sport of your choice. If there is a possibility of getting your mouth hit, you may need to put on a special mouth-guard. Made of durable plastic, the head gear has been designed to snugly fit over the braces, protecting your soft mouth tissues.

Do You Need To Visit Your Orthodontist Regularly?

You will need to visit the specialist nearly each month to ensure your teeth are getting steady amounts of pressure from the braces. If there’s any need to create more pressure and tension on your teeth, your dental specialist may now and then make the needed wire, band and spring adjustments of your braces.

Depending on how severe are the needed changes, braces may in some special cases be inadequate in straitening your teeth or shifting your jaw. In such situations, it may become necessary to use some external appliance like a headgear they you may need to wear at home.

The Best Nutrition Plan for Fat Loss

What’s the Best Nutrition Plan for Fat Loss?

As you may or may not know (if you don’t know, this article is exactly what you need), the majority of fat loss happens in the kitchen. You’re welcome to run and run and run until you can’t run anymore (this post explains why that isn’t efficient though), but if you’re not eating correctly, you won’t see the fat loss results you want to see. Even if you’re eating all healthy foods, you STILL might not be seeing the fat loss you want to see. Why is this? It has to do with macronutrients. While eating healthy foods is a good start, at some point, you’ll have to move to a more precise diet to really get the level of definition you might want. This article will explain in detail why fat loss occurs and the nutrition plan you should follow to achieve it.

A Quick Overview of Fat

Fat serves many purposes in the body, but the main function of fat is as an energy reserve. Fat is an efficient source of energy because it stores over two times the calories per gram that carbohydrates and protein do (9 cal vs 4 cal, respectively). The average lean adult stores enough fat to sustain life for over two months.

Why Does Fat Loss Occur?

Fat is primarily stored in adipocytes, which can take up or store fat depending on energy levels. Energy levels are determined primarily by food intake. When energy levels are high, fat tends to stay inside the adipocytes. When energy levels are low, such as when fasting or during exercise, insulin levels drop, and epinephrine levels increase. Epinephrine causes the fatty acid to be released from the adipocyte.

The resulting fatty acid then goes through a long journey throughout the body through various processes and cells. If you’re interested in learning more about the details of that, check out “The Physiology of Fat Loss” by Dr. Len Kravitz on Google. If you’re more interested in how nutrition leads to fat loss, continue reading.

The Fat Loss Nutrition Plan

There is a lot of debate about the right nutrition plan for fat loss. The hard part about it is that it varies from person to person because there are so many variables involved. Your exercise, daily activity level, age, and gender all play a part in how you should structure your fat loss nutrition plan. The most important thing to remember is that no calculator or formula will give you exactly what you need. Your body is unique and every formula will require some tweaking. This is something only you will be able to figure out. Luckily, I’ll provide a great place to start right now.

In my personal experience, with clients and with my own body, I’ve found a lot of success with a macronutrient ratio of 40% Fat: 40% Protein: 20% Carbs. I’ll go into a little more detail in a second, but I want to reiterate that this should be used as a starting point. It’s likely you’ll have to adjust the ratio to find one that works for your body.

When it comes to the 40% Fat, I make sure to incorporate a lot of mono- and saturated fats because these have been found to increase testosterone. I also include polyunsaturated fat. If you’re a woman, this is obviously less important for you, so you can stick to leaner meats with less saturated fat. Trans fat should be avoided at all costs.

The 40% protein can be basically any kind of protein your body can tolerate. Whey protein is my preferred option. For some people, Whey concentrate can be harder on the stomach, so Whey isolate should be substituted. If you’re trying to avoid dairy, Egg or pea protein is a great option. I would strongly recommend investing in protein powder, as getting 40% of your total calories strictly through food will be a challenge (plus it’s expensive!). Protein powder is cheap, effective and makes reaching your protein goals simple.

The 20% carbs are the smallest part of your diet, but the most complicated part to deal with. When it comes to fat loss, keeping your blood sugar stabilized is super important, but having enough energy to get a killer workout and recover is also important. I avoid starchy carbs like sugar (including fruit) unless it’s before or immediately after my workout. Starchy carbs spike blood sugar levels, which is helpful for energy and recovery. If you eat a lot of starchy carbs, then do nothing, it’s likely your body will store the glucose as fat. Pre- and post- workout I eat starchy carbs, the rest of the day I stick to non-starchy carbs like veggies and other high-fiber foods. A good rule of thumb that I follow is to stick to foods that have a starch:fiber ratio of 3:1 or less. For example, a serving of broccoli has 6g carbs and 2g of fiber. This is a 3:1 ratio, which would be acceptable to eat any time during the day.

What To Do If This Ratio Doesn’t work?

There’s a pretty good chance that this ratio will stop working for you at one point or another. Like I said earlier, a lot of things go into finding the right ratio of macronutrients. If you begin to feel like you don’t have enough energy to get a good workout, you may need more carbs. If you don’t feel like you’re progressing because you aren’t recovering quickly enough, you may need more carbs. I wouldn’t lower your carb intake any less than 20% as this could lead to hormonal imbalance and a screeching halt in your fat loss.

When it comes to changing your ratio, make small changes. Don’t adjust any greater than 5% at a time. For starters, if you increase your carb intake by 5%, lower your fat intake by 5%. Monitor your progress for a couple weeks, if you see success just stick with it. If you still don’t see progress, make another small adjustment.

Health Tips Every Woman Should Use

There are so many things that revolve around health. Some women tend to think that they are healthy just because they are not overweight. However, health goes beyond the weight and there are things that every woman needs to do to remain healthy and fit. Health can play a huge role on how energetic and joyous you feel and it can also make a huge difference to how you look and feel about yourself.

1. Give more attention to your well-being. Women generally have plenty of responsibilities, but it is important to remember your health and take care of it as well. You should ensure that you exercise, eat right and enjoy enough sleep. Time might seem too precious to have time for this, but when you have a schedule in place, you can manage to do it all.

2. Fight off the stereotypes. If there is one thing that can bring a woman down and promote bad habits that can ruin health, then it is dealing with stereotypes and going through abuse, violence, discrimination and inequality. If you are facing any of these damaging issues at your workplace or home, make a point to stand your ground and defend your rights. You can actually make a bold move to move away or cut your connections with such people who do not give you peace.

3. Keep your physical and mental health in check. Alcoholism, anxiety, depression and stress are some of the issues that can get real serious in women. Get help as soon as any of them start disturbing you to keep off the greater risks they come with. A health care provider can guide you through such issues and make recommendations that will help bounce you back to good health.

4. Find out about all health issues that common in females. They include things such as UTIs, incontinence, overactive bladder, joint pains and others. Ensure that you know everything about health as far as family history goes and make a point of having regular checks just to get assurance that all is well. Such checks can help manage underlying issues before they come out in full force. It also helps to know your risks for stroke and heart disease because women tend to be at higher risks.

5. Keep your weight healthy. Maintaining a healthy weight is very important in keeping your health and general well-being in check. Remember that women have less muscle but more fats compared to men, hence you should keep your calories in check. Keep your BMI within the right healthy range, engage in physical activities and exercise and always eat a balanced diet. There are so many healthy foods low in calorie that you can still enjoy and maintain a healthy weight.

6. Remember your reproductive health. Sexual health is usually neglected yet it plays an important role in your overall health. Taking care of it is one of the best ways of how to stay healthy. Talk to your healthcare provider about prevention of STDs, safe sex and even screening procedures that can help you out. Reproduction covers female cancers, menstruation, contraception, pregnancy and breastfeeding, breast health, menopause and infertility.

How to Choose the Best Diets to Lose Weight

Are there best diets to lose weight, or does it depend on every person’s specific needs and condition? Perhaps, you have heard celebrities or TV personalities talk about the latest fad diet or some pill they take to shed some pounds.

They may sound too convinced about these products, and you are probably intrigued to try these yourself. However, how can you tell which diet works for you when it comes to losing weight?

Below are some tips to help you determine if a weight loss diet is worth your time, or if you are better off doing something else.

Free from Chemicals

Since chemicals in supplements or weight loss products do nothing but harm to your health, then the best diets to lose weight include all-natural techniques that are safe, risk-free and effective, at the same time.

Whether it is a diet pill, smoothie mix, or an energy bar, products that are advertised to go along with a weight loss regimen should be made of natural ingredients.

What’s more, it is best if you are required to increase your intake of wholefoods throughout the diet.

Not only are fresh fruits and vegetables lower in calories, but these are also higher in nutritive content and satisfying.

Shedding some pounds is only one effect of a weight loss technique, but ultimately, your main goal is to improve your health and you can achieve this by choosing natural and chemical free supplements.

Suitable to Your Own Needs and Health

There is no such thing as a one-size-fits-all diet. Considering the fact that people have varied body shapes and sizes, then it only follows that the diet should be customized according to your particular needs.

If you are suffering from a medical condition or have a history of serious ailments, then it is best that you discuss with your doctor or dietitian all about these diseases.

By doing so, the recommended diet will address your problem areas and prevent any side effects.

Tried and Tested

You would not want to treat yourself as a lab rat and go on a trial and error technique when it comes to choosing the best diets to lose weight.

The most practical thing to do is to look into different weight loss diets and techniques available, then study the pros and cons of each, including how effective these are.

Do your homework as you evaluate the diet types endorsed by public figures, your friends or family members, then determine the positive outcomes and limitations that come with these diets.

Recommended by Your Doctor

The main thing to keep in mind when choosing the right diet you need to lose weight is to consult your doctor first.

While there may be numerous options when it comes to weight loss diets, your healthcare provider can give you sound advice on what you should do to slim down safely and efficiently.

Furthermore, any existing ailments or health history will be taken into consideration to determine what you should and you should not include in your diet, as well as suggested workouts ideal for you.

Slim down quickly and safely by selecting the best diet to lose weight that works perfectly for your particular needs and goals.

Knowing how to choose the perfect diet and lifestyle suitable just for you can make the difference between true healthy slimming and short-term weight loss with negative side effects.

Core Strengthening Exercises Help You Develop A Strong Core

A well-built and developed core is the dream of every fitness enthusiast. The core is said to be the center pillar of the body. A muscular and healthy core is what defines strength. The best way to obtain a healthy core is by mixing a combination of diet, cardio and weight training.

The core is made of muscles of the abdomen, back and sides. The main intention of these muscles is to maintain posture and help in stabilizing the body. Core strengthening with training exercises has become a new norm these days because of the sedentary lifestyles we follow. The long hours of sitting causes weakening of muscles of the core.

You need to be able to work with weights in order to build mass and the most important thing you need to pick up these weights is a strong core. A strong core will help you concentrate on the exercise more than concentrating on balancing weights and having a stable posture.

All the abdominal muscles, the spinal muscles, the hip muscles together make up the core. The core also has a lot of muscle fibers that are easily stimulated on lifting weights that are heavy with doing moderate reps. It is vital that you understand that doing many reps of an exercise will not lead to six packs.

The core is a vital portion of your body that gives you good posture and keeps you healthy from within. Core strengthening exercises can help you lose the bulge which develops due to a sedentary lifestyle. There are many abdominal exercises that can be performed regardless of where you are.


Various parts of the abdominal area are worked out simultaneously by doing the bicycle. It is considered a very effective exercise for the stomach.


This exercise is very effective too in strengthening the core. You need to pull your stomach towards the backbone and hold.


The plank can be performed in many ways like the side planks, regular planks, plank jacks, plank tucks etc. It is said to give enormous strength to the core.

The leg crunch

This is a little different to the regular crunches, very effective in strengthening the core.

The captain’s chair

This exercise only needs to be done once or twice a week but is very effective.

Some of the other core strengthening exercises are renegade dumbbell rows, mountain climbers, reverse crunches, front crouches and Russian twists.

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