Tea For More Than 50 Diseases-This Super Tea Cleanses The Body Of Toxins!!!

A combination of 5 ingredients is going to save your life. These 5 ingredients can help to prevent many diseases like dementia, infections, cancer and much more.Let’s look in detail how this miraculous tea can be act as a medicine for more than 50 diseases.

Turmeric
The medicinal properties of turmeric are quite popular now. The compound curcumin present in turmeric is used to reduce inflammation; it fights cancer and promotes healthy heart and brain condition.

Ginger
When it comes to ginger the properties of this herb is very useful to resolve the issues related to digestion and migraines. It also has anti-inflammatory properties and helps to fight deadly diseases like cancer.

Cinnamon
In Asian countries, this spice is widely used to lower the blood sugar level and cure the viral infections like common cold, flu, and cough.

Cardamom
If you want to prevent the blood clots naturally then cardamom will be there to the rescue. It helps to keep the artery walls clean and help in proper blood circulation in the body. It also helps to eliminate the waste from the body through kidneys.

Honey
Honey is also referred as the healthiest food on the planet. It makes the tea taste good and also protects us from the addition of the tea. It is a source of energy for our body and boosts the immune system.

Ingredients

• Ginger- ½ tbsp
• Cinnamon- ½ tbsp
• Turmeric- 1/6 tsp
• Cardamom- 1 pinch
• Water- 500 ml
• Raw honey- 1 tsp

Preparation Method

• Take 500 ml of water and start it boiling on low flame.
• Add a ½ tbsp each of ginger and cinnamon to the boiling water.
• Add 1/6 tsp of turmeric and 1 pinch of cardamom to it and stir it well.
• Allow boiling the water with all the ingredient for 5-10 minutes.
• Filter the water and add 1 tsp of honey to it.
• Enjoy your drink!

In order to enhance the taste of this drink, you can also add some butter or coconut milk to it. Drink this tea every day in the morning and you will be able to remain healthy always!

Try This Cinnamon-Pineapple Smoothie To Nourish Your Joints & Fight Inflammation!!!

Knees act as a most frequently moving part of our body which allows us to walk comfortably. As an active part of the body, knees are always prone to injuries and one might also suffer from arthritis.

The statics about knee surgery is shocking as in the United States about 4.5 million people have already replaced the knee fully with the help of surgery.

You should daily stretch the knees, do some exercise and eat well to keep your knees healthy.

There is also a natural smoothie which you can drink daily to boost the functionality of your knees. This drink will also help you to cure arthritis and improve the condition of your ligaments and joints.

Here is the detailed recipe for the wonderful smoothie:

Pineapple Joint Elixir

Ingredients

• Water- 1 cup (350 ml)
• Cinnamon- 7 gr or 0.25 Oz
• Pineapple chunks- 2 cups (sliced)
• Instant oats- 1 cup
• Freshly squeezed orange juice- 1 cup
• Crushed almonds- 40 gr
• Raw organic honey- 2-3 tbsp

Preparation Method

• Take 1 cup of instant oats, add some water to it and cook it properly.
• Now, take almonds, honey, orange juice and cinnamon and blend it for a while.
• Add pineapple chunks to the mixture and blend everything for 30 seconds.
• Lastly, add the cooked oatmeal to the mixture and blend properly to make a smooth drink.
• Enjoy the drink immediately. You can also store it in the refrigerator for 3 days.
• Use this remedy for 2 weeks and consume the drink in your breakfast
• The pain and inflammation in your joint will vanish soon.

How It Works

1. Pineapple contains a protein called bromelain which treats swelling and irritation. It is frequently used to lessen irritation from tendinitis, sprains, and strains, and other minor muscle wounds and can diminish torment brought on by joint pain.
2. Almonds contain protein, calcium, magnesium, zinc, vitamin E and invulnerable boosting alpha-linolenic corrosive (ALA), which are terrifically vital in the treatment of joint inflammation and osteoarthritis.
3. Cinnamon has a gentle analgesic influence and diminishes swelling by acting against star provocative cytokines. The zest likewise averts exercise-instigated muscle soreness
4. Squeezed orange is high in vitamin C, which moderates the wear and tear of joints by assuming a key part in the development of collagen, a key segment of ligament and bone.
5. Organic honey has normal calming exacerbates that work together to recuperate joint pain and add to mending gout and other joint conditions. It likewise sweetens your smoothie and supports your safe framework.
6. Oats and other entire grains really soothe aggravation. Be that as it may, refine grains add to the irritation. Sports nutritionists really recommend oats as a post-workout nibble to forestall joint and muscle torment.
7. So, that’s it. Use this amazing drink as your breakfast every day. You will feel fuller and can also cure the joint pain in no time. Your knees will be healthy like never before which will keep you active all the time.

DIY Recipe, To Speed Up Hair Growth!!!

Your hair is your crown and it is important to take good care of it to keep it healthy and strong. Your hair grows every day, however, you may not notice it due to conditions that keep your hair a specific length at all times.

If your crown seems to be stuck in a length with no signs of hair growth, it is time to take a look at your hair’s daily habits. Depending on how you wear your hair every day, you could be experiencing a constant stream of hair breakage. This breakage will keep your hair at one length despite the fact that your hair grows a little bit every day. Using a shampoo that not only fortifies your hair but improves its strength, along with protective styles can help you maintain the length of your hair as it grows.

Why Isn’t It Growing

• Hair breakage is one reason why most cannot maintain their hair growth.
• Their hair gets to a certain length and then breaks off.
• This could be caused by over processing, overheating, under moisturizing, or a lack of consumption of certain nutrients your body needs to produce strong hair and healthy hair growth.

Preventive Measures
Our hair needs certain nutrients to promote healthy hair growth. It needs other nutrients to promote a strong hair shaft. You need to consume a healthy, ongoing amount of:

• Protein
• Vitamin C
• Iron
• Biotin
• Vitamin A
• Omega 3
• Vitamin E
• Selenium
• Zinc

A well-balanced meal containing all of these nutrients can help ensure your hair grows healthy and strong, but to give it a little extra boost, creating a hair mask filled with these nutrients and applying it a couple of times a week can make your hair grow faster and stronger in as little as 4 inches in a week.

Bananas Anyone?

Bananas are a super fruit that can help your hair grow faster and stronger.
This wonder fruit is great for hair growth because it is filled with zinc, potassium, iron, vitamins A, B, C, and E.
It also has the capacity to hydrate your hair adding much-needed moisture to an otherwise dry head of hair.

Mask The Possibilities
There are plenty of hair mask recipes out there containing bananas, however,
This particular recipe contains everything you need to ensure you are providing your hair with the necessary nutrients to promote fast hair growth.
The Ingredients Needed For This Recipe Are:

• Banana
• Eggs

Coconut Milk

• Honey
• Olive Oil

Take all the ingredients and mix them up in a food processor, apply the mixture to your hair, and let it sit for 30 minutes under a shower cap or hot, wet towel. After 30 minutes, wash your hair with your regular shampoo and style as normal.

Why Does It Work?

• The combination of ingredients boosts the healthiness in your hair quickly and easily.
• The bananas provide your hair with the vitamins and moisture needed to keep your hair from breaking.
• Eggs provide your hair with keratin, a specific protein, already present in human hair.
• Using eggs in this recipe places the lost keratin back into your hair caused by hair damage.
• Coconut milk works from within the hair shaft to hydrate and moisturizes your hair.
• Honey and olive oil are natural conditioners that soften your hair and makes it smoother.
• There are many different products on the market that can possibly provide you with the same results as this recipe, but they will also provide your hair with chemicals it does not need.
• Everything in this recipe is natural.
• You will save money and your hair from more hair damage by simply going into your kitchen and creating your own healthy, all-natural hair mask.

Make Detox Foot Pads At Home & Remove All The Dangerous Toxins From Your Body!!!

Our inactive lifestyle causes circulation to bog down around the ankles, lower legs, and feet, and therefore, placing detoxifying pads on the feet will help circulate blood and lymph into the torso.

Detox foot pads are stick-on pads placed on the soles of the feet before going to bed in order to eliminate all toxins in the body during the night. These foot pads were first used in Japan.

The effects of these are almost instant, as the next morning when you remove the foot pads, you will see that the harmful toxins which have been discarded have darkened the pads. Moreover, their application relieves joint pain, reduces fatigue and leads to fewer headaches.

Although you can buy them ready- made, you can also make detox foot pads yourself at home, in the following way:

Ingredients

• Onion
• Garlic
• Self-stick gauze pads
• Water
• Socks

Preparation Method

• You need to finely chop the garlic and onion, and put them aside.
• Pour water in a kettle and let it boil. Add the finely sliced garlic and onions in the boiling water and let it boil for additional 10 minutes.
• Then, let the water cool off for 20 minutes. Pour the cooled water in the center of the self-stick gauze pads.
• If you have poured too much liquid in the pads, squeeze the excess out.
• Patch the self-stick gauze pad on the soles of the feet, particularly at their central part. Next, put on socks in order to prevent the pads from falling off.
• The amazing effects of this detox treatment will be visible the next morning.

Here Are 6 Reasons To Use Lemon Juice On Face!!!

Lemon juice, as we all know, is acidic. Sometimes the whole problem in acne care is that the skin is not acidic enough for all the other treatments we do to work.

Lowering the pH of the skin makes it a lot less comfortable for bacteria. The skin needs some bacteria as part of its natural “clean up crew.” Acne bacteria in small numbers perform a useful function by consuming excess sebum. But lowering skin pH makes the pores a lot less hospitable to the bacteria, without causing them to send out the chemicals that trigger an immune reaction that result in inflammation and redness on the skin. Korean scientists studying Korean citrus fruits have confirmed that applying lemon juice to the skin causes acne bacteria to send out less of the chemical messenger that tricks the human immune system into destroying skin cells (and giving the bacteria an escape route to the surface) by releasing a compound called interleukin-8, or IL-8.

Japanese scientists have discovered that a compound called nobiletin, which is also present in oranges, stops excess production of sebum, at least in lab animals. Bitter orange, blood orange, and sweet orange juices (that is, juices from sweet oranges such as those consumed in most the world outside Asia, not orange juice with sugar in it), can also be useful on oily skin.

Benefits Of Lemon Juice On Face

Lemons have amazing astringent, antibacterial and antioxidant properties which makes them an excellent natural remedy for a number of skin conditions. Here are 6 of the most important reasons why you should start using lemon juice on your face:

1. Acne Fighting

• One of the best natural acne fighting ingredients, lemons are packed full of antibacterial properties.
• Simply rub some fresh lemon juice onto affected areas and leave on overnight.
• Rinse off in the morning and repeat again at night.

2. Exfoliating

• The citric acids in lemon juice have natural exfoliating properties which gets rid of dead skin cells revealing beautiful, glowing skin.
• Cut a lemon in half an dip it in sugar.
• Gently and in slow, circular motions rub onto skin and rinse off.

3. Oil Fighting

• Because of its strong astringent properties, lemons are great are reducing the size of pores as well as getting rid of excess oil.
• Use a lemon essential oil and dab onto oily areas.
• Do this for several days and within a week your skin will produce less oil!

4. Removes Dark Spots

• Lemons are naturally bleaching so it’s no wonder they can do miracles in removing dark spots and even acne scars.
• Simply apply some lemon juice directly onto the affected areas and leave on overnight.

5. Moisturizing

• Believe it or not, lemons are also moisturizing! Mix half a tablespoon coconut oil, half a tablespoon honey, and the juice of a lemon.
• Apply to skin just like you would a moisturizer and watch as skin becomes supple, hydrated, and glowing.

6. Skin Brightening

• Lemons stimulate collagen production because they contain a ton of vitamin C.
• Apply lemon juice to skin before bed and leave on overnight.

Here Are 8 Stability Ball Exercises For A Strong Core!!!

Nowadays there are a lot of exercises which can make your core muscles strong and toned. There is also a lot of different equipment, which can help you in your fight against excess pounds. That’s why sometimes it’s rather difficult to choose the best way to slim down and tone your muscles.

Exercises using a stability ball are becoming more and more popular. Performing them can strengthen all of your muscle groups. The main point here is to choose a suitably sized ball.

Today we have an amazing stability ball workout for you which consists of 8 really effective exercises. Just spend 15 minutes a day training your body and very soon you will be very pleased with the results.

1. Supermans

• Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
• Lift your chest, arms, and legs off the floor by arching your back.
• Only the tops of your quads and your lower abdomen should be in contact with the floor.
• Hold for a count of 2 while squeezing your abdominals and obliques.
• Return to the starting position for a count of one, then repeat.

2. Bridge

• Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
• Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
• Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
• Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
• Return to the starting position by extending your legs until they are straight.

3. Medicine Ball Squat

• Stand up straight with a tight core and flat back.
• Holding a medicine ball with both hands, face a wall and make sure you have distanced yourself approximately 5 feet away.
• Bring the medicine ball up and behind your head in an arc fashion.
• Launch the ball forward towards the wall.
• Catch the ball as it bounces back and brings it back up and behind your head. Repeat the movement.

4. Bulgarian Split Squats

• Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on a ball behind you with toes facing down.
• Bend at the front knee as you drop the back knee, maintaining perfect form.
• Front knee should not go over the toes. Allow your thigh to come to parallel with the floor.
• Pause then slowly return to the starting position without locking out your knee.
• Repeat then switch sides once set is complete.

5. Push-ups

• Place a Swiss Ball on the ground and lie face down in front of it.
• With your hands beneath your shoulders, push yourself up into a classic Push-Up position.
• With a tight core, place one foot on the Swiss Ball. Once you feel balanced, position the other foot on the ball as well.
• Maintaining a braced core and a flat back, slowly lower your upper body towards the floor.
• Focus all of the tension into your chest.
• Your feet will remain on the ball, fighting for balance during the movement.
• Push yourself back into the starting position before beginning again.

6. Exercise Ball Back Extensions

• Lie prone on a swiss ball with your feet hip-width apart. You can place your feet against a wall for better stability.
• Clasp your hands behind your head with elbows pointing out.
• Engage your abs and raise your torso off the ball, hyperextending your spine.
• Return your torso to the ball to the starting position.

7. Exercise Ball Dumbbell Shoulder Press

• Holding a pair of dumbbells, carefully sit and find your balance on a stability ball.
• Sit up straight and keep your core tight as you lift the dumbbells up to shoulder height.
• The dumbbells should be horizontal and your palms should be facing forward.
• Slowly push the dumbbells overhead without locking out your elbow.
• Pause and return to the starting position.

8. Exercise Ball Dumbbell Chest Press

• Carefully sit on a stability ball while holding a pair of dumbbells. Slowly walk your legs forward while you lie back on the ball.
• Only your upper back and shoulders should be on the ball.
• Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a horizontal position.
• Slowly, press the dumbbells straight up but do not lock out your elbow. Pause and return to the starting point.

Manage Your High Blood Pressure By Drinking This 2-Ingredient Tea!!!

Blood pressure refers to the force with which blood moves through your body, and your blood pressure levels should stay within a normal range. When they don’t because the force of the blood moving through your body is too strong for too long, you have a condition called high blood pressure, also known as hypertension. This is a relatively common health problem, affecting as many as 1 in 3 Americans.

Having high blood pressure increases a person’s risk for health problems like heart disease, stroke, atherosclerosis, and kidney failure. There is much you can do to keep your blood pressure within a normal range and avoid these risks.

High Blood Pressure Risk Factors

Many factors cause a person to be at higher risk of developing high blood pressure. These include:

• Age
• Race (high blood pressure is more common in African Americans)
• Being overweight
• Sedentary lifestyle
• Excessive in the diet
• Stress
• Drugs or excessive alcohol
• Smoking
• Obstructive sleep apnea
• Diabetes
• Kidney problems
• Adrenal gland tumors
• Thyroid problems
• Congenital blood defects
• Chronic vitamin D and/or potassium deficiency over time

Blood Pressure Medications: Not Always the Answer!

• Although medications exist that are designed to keep blood pressure in the normal range, they are not without risk.
• Taking the type of blood pressure medications called calcium channel blockers can increase the possibility of a person getting cancer, especially as a person gets older.
• Other than taking medication for high blood pressure, there are many lifestyle changes you can make and natural things you can do that can help.

Here Are 7 Effective Exercises & A Bench That Can Help You Sculpt Strong Back!!!

The back is one of the biggest parts of a person’s body and it can be very susceptible to different strains. That is the reason why people start to experience a backache, muscle pain, stiffness, and disease. In order to ease the load on your spine, you need to exercise your back. If you train your back regularly you will notice better health and a better mood.

If you are planning to start back training you should visit your doctor and get qualified advice to find out if it is safe for your spine or not. Keep in mind that you should stretch your body every time you start your workout routine. You are solely responsible for the health of your back and other body parts.

Some great workouts you can use to improve endurance and strength do not require a costly gym membership or expensive equipment. These exercises have many benefits as they provide really good results with a very short training duration making these types of workout routines ideal for busy people. In this article, we will show you how to make create an excellent training programme by using just a bench and a small amount of room. This workout can be performed anywhere including in your own house, your office, hotel room or at a gym. All the equipment you need to have is a bench or a chair.

We have assembled our list of the top seven back exercises using a bench that can strengthen your spine and build back muscles. If you are planning to start your workout routine then it is your time to work hard. Are you ready to sweat?

1. Bench Tricep Dips

•  Sit on a chair with your hands either next to your hips or slightly under the hips.
• Lift up onto your hands and bring your hips forward.
• Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
• Push back up but don’t lock your elbows and repeat.

2. Dumbbell Incline Bench Rows

• Lean forward into an incline bench.
• Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
• Your arms should be fully extended and hanging straight down.
• This is the start position.
• Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
• Hold and squeeze your shoulder and back muscles.
• Return to the start position in a slow, controlled movement. Repeat.

3. Dumbbell Step-Ups

• Place a bench in front of you. Hold a pair of dumbbells and stand to face the bench.
• Brace your core and keep your gaze straight ahead.
• Bring your right knee up and step up on to the bench.
• Placing all of the efforts in your right leg, bring your body up into a standing position on the bench.
• Slowly lower yourself to the starting position and switch legs.

4. Flat Bench Dumbbell Flyes

• Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
• Keep a tight core as you push the dumbbells above your chest.
• The dumbbells will be facing one another and held together.
• With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

5. Lying Dumbbell Tricep Extensions

• Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
• With a dumbbell in each hand, extend your arms over the head until fully extended.
• Your palms should face one another and your hands should be close together.
• Bend the elbows and lower the weights to either side of your head.
• Extend your arms to return to the starting position.

6. One Arm Dumbbell Bench Rows

• Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench.
• Bend your torso from the waist until your upper body is parallel to the floor while placing your right hand on the bench in front of you for support.
• With your left hand, pick up the dumbbell with an overhand grip.
• The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.
• Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side.
• Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.
• Return to the start position inhaling as you do so.
• Repeat. Complete all repetitions for one side before switching sides.

7. Dumbbell Shoulder Press

• Sit up straight and keep your core tight as you lift the dumbbells up to shoulder height.
• The dumbbells should be horizontal and your palms should be facing forward.
• Slowly push the dumbbells overhead without locking out your elbow.
• Pause and return to the starting position.

Here Are 7 Great Neck & Chin Toning Exercises!!!

Double chin is unsightly and makes women ashamed by their appearance. Many of them resort to plastic surgery to get rid of it. But there is a painless method to get rid of double chin in the comfort of your home: exercises. Here are seven easy but effective exercises that will help reduce double chin.

For best results, you should perform these exercises at least 2 times a day.

EXERCISE NO.1

• Open your mouth, make the “O” shape using your lips and breathe deeply.
• You’ll feel how your chin contracts.
• Repeat this 10 times, pause for 1 minute, and then restart the exercise.
• Do three sets of 10 repetitions.

EXERCISE NO.2

• Squeeze your lips until you feel the mouth contracts.
• Keep your head straight and turn it slowly to the right as much as you can, keep it that way 30 seconds, return to starting position, then turn your head to the left and maintain the position for 30 seconds. Repeat the exercise 10 times.

EXERCISE NO.3

• Sit up straight and look ahead. Stretch your neck ahead as much as you can (stretching your mandible too).
• You must feel the neck and chin muscles tense.
• Hold the position for a few seconds, then return to starting position.
• Repeat this 10 times, pause for 1 minute, then resume for 10 more times.
• In total, you have to do 3 sets of 10 reps.

EXERCISE NO.4

• Put the back of your fingers under the chin, squeeze your lips and push your chin with your fingers.
• Push until you feel the contraction of your chin.
• Do three sets of 10 repetitions.

EXERCISE NO.5

• Stick your tongue to the palate, pushing it strongly.
• During this time, raise and lower your chin.
• You feel how the contraction of your chin and neck muscles.
• Repeat this 10 times, in three series.

EXERCISE NO.6

• Make the “O” shape using your lips. Raise your chin and keep it so for 30 seconds.
• You’ll feel the contraction of your chin muscles and cheeks.
• Return to the initial position and repeat the exercise. Repeat it 5 times.

EXERCISE NO.7

• Put your hands around your neck and gently squeeze the neck muscles while raising your chin.
• Hold the position for 30 seconds, pause for a few seconds and then repeat the procedure.
• Repeat this 5 times and avoid squeezing too much your neck muscles.
• If you are persistent, meaning to do all these exercises at least 2 times a day, the first results will be seen in less than a month.

Here Are 8 Exercises That Can Help You Get Strong, Sculpted Arms!!!

When you gain some extra weight, you usually get bigger in your hips and waist, but not in your arms. So, usually, women don’t pay much attention to our arms. You start making them workout only after you notice that they became flabby. Don’t repeat this mistakes. Make sure to stick to split workout program that allows you to pay attention to all the groups of muscles.

It takes some time and efforts to see the result, as women are not likely to have sculpted and relief muscly arms, so you need to get ready for intensive training. We believe in you and we know that you will cope! Trust us, your beautiful upper body is definitely worth working out. Especially, since it will take you no more than 20 minutes per day. Check out the list of exercises that we have prepared for you today.

1. Push-Ups

• Come to the ground on your knees. Tighten your core and maintain a flat back.
• Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
• Lower your chest toward the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground.
• You should feel a stretch across your chest. Hold for a count of one.
• Without locking your elbows, push yourself back to the starting position by straightening your arms.

2. Side Shoulder Dumbbell Raises

• Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
• Hold your arms fully extended by your side, with your palms facing into your body.
• Keep your elbows close to your sides. This is the start position.
• Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
• Hold for a count of one while squeezing your shoulder muscles.
• Return to the start position in a smooth controlled movement inhaling as you do so.

3. Pullover

• Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
• With a dumbbell in each hand, extend your arms overhead until fully extended.
• Your palms should face one another and your hands should be close together.
• Bend the elbows and lower the weights to either side of your head.
• Extend your arms to return to the starting position.

4. Bench Tricep Dips

• Sit on a chair with your hands either next to your hips or slightly under the hips.
• Lift up onto your hands and bring your hips forward.
• Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
• Push back up but don’t lock your elbows and repeat.

5. Commando Rows

• Place two dumbbells or kettlebells on the floor about shoulder-width apart.
• In a push-up position, place your hands on the grip section of each bell for support.
• Spread your legs to slightly wider than hip-width apart with your toes supporting your weight. This is the start position.
• Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
• Hold for a count of one. Your breathing should remain constant throughout the movement.
• Lower the bell to the floor and without pause, then repeat the movement with your other arm.
• When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.

6. Exercise Ball Dumbbell Chest Press

• Carefully sit on a stability ball while holding a pair of dumbbells.
• Slowly walk your legs forward while you lie back on the ball.
• Only your upper back and shoulders should be on the ball.
• Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a horizontal position.
• Slowly, press the dumbbells straight up but do not lock out your elbow. Pause and return to the starting point.

7. Lying Chest Fly

• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat.
• Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

8. Dumbbell Bent Over Lateral Rear Delt Raises

• Begin by holding a pair of dumbbells and standing with a braced core.
• Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
• Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side.
• Be sure to focus the contraction in the back of the shoulders.
• Pause at the top of the movement then slowly bring the dumbbells to the starting position.