The high calorie foods you should never eat before going to bed

We all know that going to bed on a full stomach is a big no. After a hard day at work or school, our body needs a break from performing the functions it performs on a daily basis, and your digestive system should be no exception to this. Also eating fatty meals before bed can trigger heartburn.

However, if you really need to eat do your best and eat something light, and eat at lest two to three hours before you go to bed.


1. Pasta
Pasta is one of the fattest foods you need to avoid before going to bed. It may sound like an easy fix if you are hungry, especially since there are many pasta recipes that take less than 30 minutes to prepare, but keep in mind that pasta is a very rich source of carbohydrates that will eventually turn into fat when you hit the bed. Keep in mind the classic pasta toppings full of cheese and oils as well as the high glycemic index of this meal, this is you should steer clear from this fatty food before bedtime!


2. Pizza
Who does not like a big, juicy, delicious pizza? However, this is far from being a light meal and your digestive system would have a hard time processing it during the day: try to imagine how difficult it would be for your digestive organs to do that during the evening, when they should rest. Pizza is very greasy and it has ingredients that contain high levels of acidity, thus increasing the risk for heartburn.


3. Candy
You are what you eat, but did you know that you also dream what you eat? Not necessarily literally, but it is a known fact that fatty foods and sugary products (especially candy) have an impact on your brain waves and they can trigger nightmares. If you want a peaceful and relaxing night, then avoid junk food and opt for substitutes like oatmeal, which are lighter and contain less calories.


4. Red Meat
Although you should not avoid red meat overall given the fact that this is a good and nutritious source of proteins and iron, a big juicy stake will prevent you from achieving that deep, relaxing and refreshing sleep we all need after a long and stressful day. For that deep-state sleep to occur, your body systems all need to be at peace: this is exactly what won’t happen if you eat red meat before bedtime.


5. Chocolate
Dark chocolate is very good for your brain and for your memory, but at the same time it is bad for your waistline: especially if you plan to eat it at night, when all the calories will be stored as fat given the fact that your body is at rest. A small piece of chocolate would serve as a great dessert, but the problem is that most people end up binging on chocolate rather than sticking to just one piece.
One of the reasons why you should avoid chocolate before bedtime (especially dark chocolate) is because it is very rich in caffeine and other stimulants that will put your heart at work and keep your mind focused, rather than allowing it to relax and simply disconnect.


6. Vegetables
Veggies are delicious, nutrient-filled diet foods, but they are certainly not a great choice if you plan to go to bed soon, and for a very simple reason: vegetables such as onions, broccoli or cabbage contain high amounts of insoluble fiber which will make you feel full for a longer period of time. This would be fine if you were on a diet during the day, but during the night the fiber moves very slowly in your digestive system, not to mention that they cause excessive flatulence as well.


7. Alcohol Of Any Kind
Alcohol is definitely a sleep killer, given the fact that it can cause night sweats and cause you to wake up repeatedly during the night. Alcohol (especially wine) not only diminished the quality of the sleep, but it also reduces the nightly sleep time and it is very high in calories as well.


8. Cheeseburgers
Just like any other type of fatty, high-calorie foods, cheeseburgers should also be avoided before you go to bed because they stimulate the natural production of acid in the stomach and cause heartburn during the night, just like some of the other foods mentioned above.


9. Chilly Sauce
Chilly is certainly very healthy and beneficial when mixed with specific ingredients, but chilly sauce is a big no if you plan to go to bed soon. This is a high-calorie food that is filled with proteins and slow-burning carbohydrates.


10. Snacks And Chips
Processed snack foods should be avoided at all times, not just before you go to bed, given the fact that they contain high amounts of monosodium glutamate that is known to be linked to a variety of sleep disorders.

Home remedies for mouth ulcers

Mouth ulcers are common open sores which are white in common and surrounded by red border. It will be present in inside cheeks or lips or mouth floor mostly.  There are several factors like constipation, excess acidity and food triggers.

Normal mouth ulcers will be healed in a week, and major type of ulcers will take some more time to heal.


Coriander Seeds

• It is an best ayurvedic remedy which will bring an instant relief and reduce total inflammation
• Boil  tea spoon of coriander seeds in a cup of water, now strain it and allow it to cool
• Now swish around the mouth for sometime
• Do this twice or thrice a Day

Coconut Milk

• It will treat the ulcer quickly and soothens your pain
• Mix 1 table spoon of coconut milk with little honey
• Gently massage this mixture on the affected part
• Do this twice a day to yield better results 

Aloe Vera

• Aloe Vera has antifungal, antimicrobial and antiseptic properties
• It will works an natural antiseptic
• Apply the aloe vera juice or gel on affected area will heal your ulcer

 Salt and Hydrogen Peroxide

• Take 2 oz of Hydrogen Peroxide and water and 1 tea spoon of salt and baking soda 
• Make them as a solution, rinse with them 
• Do not swallow, it quickly heals mouth ulcer

Vinegar

• It also heals the ulcer quickly and naturally
• Mix half table spoon of salt in the warm vinegar
• Daily gargle this solution in the mouth for 30 seconds
• It is painful, but it will heal your ulcer quickly

The ways to avoid overeating after workout

It is not uncommon amongst athletes to experience increased hunger and craving for sweets after they workout, given the fact that an intense exercise routine will deplete your body of energy, therefore you will feel the need to compensate. Nonetheless, it is very important to avoid overeating after you finish your workout, otherwise all your efforts will be in vain.

Here are several useful tips and hints that will help you feel full throughout the entire day, and avoid overeating at the same time:


1. Know Your Limit In The Gym
A very common mistake many people tend to do is that they over train, hoping to get a ripped body quicker and with less effort. This is not going to happen, as weight loss and muscle growth will occur over an extended period of time, not over the night. This is why it is important to limit your training on an empty stomach, otherwise you will feel the need to binge on food immediately after you get home. At the same time, counting your daily calorie intake will also help you, but in order to do that you must firstly use a calculator that will help you identify your BMI, or Body Mass Index.



2. Always Eat Before You Workout
In a nutshell, you have two options: you can either eat a small regular meal that will deliver you all the carbs and proteins you need before you train (honey, toast, yogurt or some ham), or you can opt for a specially formulated pre-workout meal that is low in calories and will boost your energy levels. Regardless of your choice, it is essential to eat something before you hit the gym, otherwise you will be unable to complete your training. Pre-workout meals prevent muscle breakdown, they will speed up the muscle recovery process (your muscles are damaged during the workout) and they will also prevent you from feeling hungry when you get home.


3. Stay Hydrated
While it is true that your body filters water very quickly and water alone will not make you feel full for too long, it is essential to drink at least 64 ounces of water on a daily basis. This way, you will keep your body well-hydrated and it will function properly. At the same time, make sure to drink water in-between your workouts, as it will boost your energy and will fill you up. Focus on cold water, as your body will burn extra calories to heat it up during the workout!



4. Increase Your Intake Of Whole Foods And Foods Rich In Fiber
As mentioned above, it is important to focus on low-calorie foods that have high fiber contents, as these foods will make you feel full throughout the entire day. It often happens that we tend to eat in the evening not necessarily because we are hungry, but because we are bored – this is often referred to as “comfort eating” and it can ruin your diet. Having said that, focus more on whole foods such as fruits and vegetables, whole grains that have a low glycemic index as well as lean proteins: these foods will deliver you the nutrients your body needs.



5. Eat Less, But More Often
This is one of the golden rules of weight loss, as it is a known fact that if you eat only one or two very consistent meals a day, you will get fat. If you workout, then you must never skip breakfast as this will kick-start your metabolism. Eat something light yet nutritious for lunch, along with a small meal right before the workout. After you finish working out, you can eat fruits or boiled veggies, but do not overdo it.

Also, it is essential to eat a bit every three to four hours: this way, you will give your body a constant supply of calories and you will prevent blood sugar spikes, which are responsible for that intense feeling of hunger. However, don’t forget to count your calories and never exceed 2,000 a day, if you are an active person and you plan to lose weight!

For long-term weight loss, fill your plate with these fat-busting foods

Dairy
This food group not only builds strong bones, it can help in the battle of the bulge. Those who consumed a high-protein high-dairy diet (meaning six to seven servings of dairy per day, representing 15 percent of daily calories, with total protein making up 30 percent of daily calories) lost twice as much abdominal fat as those who followed a lower-protein low-dairy diet. Dairy's high levels of whey protein might prompt the release of appetite-suppressing hormones. In addition, dairy is rich in vitamin D and calcium, which play important roles in fat metabolism, encouraging the body to burn more fat as a fuel source.
                                
Put more dairy in your diet: Opt for 2 percent Greek yogurt (20 grams of protein; 150 calories)

                                
'Good' Fats
Eating the right kind of fat can help you shrink your belly. Oils and other foods rich in polyunsaturated fatty acids (PUFAs) boost the body's production of fat-fighting hormones. Consuming some fat helps satiety, too. Plus, there's a link between a diet rich in PUFAs and lower rates of belly fat and disease. Such fats lower "bad" (LDL) cholesterol while elevating "good" HDL, and they help maintain insulin levels.
                                
Put more good fats in your diet: Opt for olive oil (119 calories per 1 Tbsp.), canola oil (124 calories per 1 Tbsp.), chopped walnuts (191 calories per 1/4 cup), sliced avocado (117 calories per 1/2 cup) and ground flaxsweed (75 calories per 2 Tbsp.)

  

                             
Tea
Green tea might be a fat fighter. Those who exercised and drank two or more cups per day lost about six times more belly fat than those who drank none. Catechins, compounds found in high amounts in green tea, might boost your ability to burn fat, researchers theorize.
                                
Put more tea in your diet: Opt for unsweetened green tea, either iced or hot

                               
Fiber
Soluble fiber, found in oats, apples, citrus fruits and other produce, can be effective in beating belly fat. A high-fiber diet that includes both soluble and insoluble fibers (like those in nuts, beans, veggies and whole grains) helps maintain stable blood-sugar levels—which keeps your appetite in check. Are you 50 or younger? Aim for at least 25 grams of fiber daily.
                                
Put more fiber in your diet: Opt for whole fruits (with the peel), vegetables, beans, nuts, oatmeal, popcorn, brown rice, whole-wheat bread and pasta

 

 

 

These Yoga Poses Are For People Who Aren't Flexible

Benefits of yoga

 

Many people avoid yoga because they're not flexible, but they are the very ones who should take up the practice! Yoga increases concentration, strengthens muscles, dials down stress, and can give you better posture.

Before you get started: Remember to maintain a smooth and even breath throughout the poses and don’t hold any pose longer than you’re physically able. You can increase the length and deepness of each pose with practice. One sign that you held a pose for too long is that you don't have enough energy to come out of the position with grace and integrity.

Mountain Pose or "Tadasana"

This pose seems so simple, but it is the basic template for all the other postures. It's a welcoming way to begin connecting with the breath and beginning a yoga practice.

How to do it: Stand tall with your feet together, perhaps with your big toes touching, eyes closed. If you’re stiff, separate your feet slightly. Let your arms rest at your sides, with fingers together.

Modification: If standing is too much of a challenge, lay on your back with the soles of your feet pressed up against a wall. You’ll feel like you’re standing on the floor, but your lower back will get a slight stretch.

Child's Pose or "Balasana"

This incredibly basic move is a resting pose you can stay in for up to a few minutes.

How to do it: Start with your knees and tops of your feet on the floor with the feet together and touching. With your knees apart, rest your belly and chest between the legs. Place your head on the floor, and stretch the arms out in front of you.

Modification: If your head doesn’t reach the floor you can use a block or pillow to rest it on.

Downward-Facing Dog or "Adho Mukha Svanasana"

This pose is challenging for beginners, but you can make it easier by increasing the distance between your feet.

How to do it: With feet hip-width apart, hinge forward at the waist and press your flat palms into the ground, hips in the air. Your hands should be shoulder-width apart and the arms, shoulders and back should line up in a straight, diagonal line. The hands should be at the front of your mat, and toes should face forward near the back of the mat. At any time, you can take a break by resting in child’s pose, and then come back into down dog again.

Modification: For beginners, you can bend your knees to keep the spine long and move some of the body’s weight into the legs.

Chair Pose or "Utkatasana"

 

This is a symmetrical pose, meaning both sides of your body will be moving in and out of the pose at the same time. It heats you up and strengthens the legs.

How to do it: Stand with your feet together or hip-width apart if you’re stiff. Bend your knees (like you’re sitting in a chair) while raising the arms up alongside your ears.

Modification: Chair pose can be challenging, so feel free to move out of the pose and into mountain pose on alternating breaths. This also makes it more dynamic.

Tree Pose or "Vrksasana"

This is a one-legged balancing pose. The pose builds confidence and can help to center the mind. It's not easy to think about your stress when you're balancing on one leg!

How to do it: Stand on one leg and bring your foot up to your ankle, shin, or thigh depending on your flexibility. You can put a hand on the wall for balance or even stand with your back against a wall. If you feel very centered, lift your arms into the air to create "branches" for your tree.

Shavasana

Think doing nothing is easy? For many of us, especially those who haven’t tried yoga before, the concept of doing nothing is actually very challenging. This pose is both calming and grounding, and you can use it to cool down.

How to do it: In this pose, close the eyes and attempt to just relax the body while lying flat on your back. Lie with your legs about hip-width apart and rest the arms at about a 45 degree angle to the torso, palms facing up. Allow your limbs to completely relax.

Trainer tip: If you need more space for the lower back, you can place a folded blanket under the knees, which will help to lengthen the lower back. If you’re feeling stressed, placing blankets over the pelvis can help relax the body and the mind.

Bridge Pose or "Setu Bandha Sarvangasana"

Like in chair pose, you can move in and out of bridge on alternating breaths, or hold the pose, if you’re able to. This energizing move opens the whole front of the body; the hips, abdomen, and chest will all be flexed.

How to do it: Laying flat on the floor, bend the knees with feet flat on the floor, knees pointing up to the ceiling, arms alongside your body. Press into your arms, with your feet remaining on the ground, and move the hips away from the floor, opening your chest.

Modification: Hold onto your mat with both hands, which gives you the leverage to turn the arms, so your palms are facing up. Shimmy the arms under the back, while maintaining an arched back, and open your chest. If you’re more open, you may find you can clasp the hands underneath the back with fingers laced together.

Locust Pose or "Salabhasana"

 

This back bend is extremely accessible for beginners. It’s energizing and heating, but it strengthens all the muscles of the back. This pose is perfect for improving posture, and for many of us with weak upper back muscles (largely due to desk jobs) it works the upper back muscles.

How to do it: Lie on the belly and inhale while raising everything off the floor—arms, legs, and chest. Palms should face the floor, while you focus on keeping your neck long and extending the head up and away from the chest. You can also clasp your hands behind your back when you lift up your limbs, which will create a deeper opening for the chest and shoulders.

Legs-Up-the-Wall Pose or "Viparita Karani"

Carter says after a long day of being on her feet, 5-8 minutes of laying in this cooling pose makes her feel like a brand new person. It also improves circulation.

How to do it: Lie on your back and walk your legs up a flat wall. Your legs should be straight and the end of your back should meet the wall. If needed, place a pillow under your lower back for added support.

Trainer tip: Sometimes when you’re new to this position you can experience tingling in your legs. If you feel that, ride your legs down the wall, pull your knees to your chest and feel a stretch, then you can stretch your feet back up the wall.

Modification: With your knees close to your chest, open the legs so the knees go out in opposite directions. The soles of your feet should touch. This stretches the inner thighs and groin.

Warrior 2 or "Virabhadrasana II"

 

This pose strengthens the legs; it’s heating and it helps to open the inner thighs.

How to do it: In this standing pose, you step your feet wide apart, about a leg’s distance apart. Turn your right leg out 90 degrees, and then angle your left toes in just slightly. Take your arms out to the side, to be level with the floor and then you bend your right knee so that it stacks on top of your ankle. Make a square with that right knee and hold the pose. Then, repeat for the opposite side.

Modification: You can come in and out of the position with each breath if it’s too difficult to hold.

Wide-legged Standing Forward Bend or "Ardha Uttanasana"

This forward bend stretches the hamstrings and the inner thighs.

How to do it: Spread the feet apart, about a leg’s distance. With your quads engaged, hinge forward at your hips with a flat back. Place your hands on the floor, if you can’t reach the floor, use blocks to hold onto, or even use the back of a couch or coffee table to hold onto if you don’t have blocks accessible. If your legs are tight, your back will be harder to straighten; placing your hands on something will keep your back flat.

Plank Pose

 

This core-strengthening move is great for beginners. It can be done with the knees on the ground, or off the ground for those who are more advanced.

How to do it: On your mat, get into a stance similar to that of a push up, but place your forearms together and down into the mat. Keep your body still, straight, and elevated about 3-4 inches from the mat. Think about drawing the abdomen into the lower back. Don’t sink into your joints, but lift up and suspend yourself out of gravity. Hold this pose, or come out of it in between breaths if it’s too difficult to hold.

Thread the Needle

 

This pose gets its name because it looks like you’re taking your arms through the eye of a needle. Carter loves teaching this pose to beginners and it’s great for tighter students. The back is supported, and for extra neck support you can put a pillow behind the neck.

How to do it: Lie on your back and bring your knees up so they form a 90 degree angle with the knees pointing toward your head. Cross your right ankle over the left thigh. Clasp the hands behind your left knee and pull the left leg toward you. This will stretch the right buttocks and the left hip. Then, repeat on the other side.

Prevent your brain from getting flabby with these five neuron-boosting techniques

Mental decline typically begins before 40. However, you can slow down the process by following these simple steps.

Scientists have shown that Alzheimer's attacks the brain long before people exhibit memory loss or cognitive decline. Although early testing for dementia is available, it also helps to start prevention techniques now.

1. Shape up

Think how weak and flabby your body gets if you don't exercise. Well, the brain is the same; it needs regular exercise. Unused parts of the brain stop working, so get creative. Take up a new hobby, play games that involve memory (bridge) or thinking laterally (chess), do crosswords and puzzles - anything enjoyable that keeps your brain active.

2. Manage stress

Anxiety and depression affect memory and brain health. Find a therapist to help you deal with issues or find a relaxation technique that works for you.

3. Deep sleep

To stay sharp, it is important that you remedy any poor sleeping habits. Your brain needs good-quality sleep to repair itself and learn new things. Good sleeping habits include going to bed and waking up the same time each day and getting as much sleep as your body needs to feel rested.

4. Eat your salmon

Omega-3 fatty acids may slow the growth of two distinct brain lesions that are hallmarks of Alzheimer's disease. Omega-3 fatty acids are also needed for healthy brain function. Good sources of omega-3 include salmon, sardines and walnuts.



 

Ways to Soothe a Sore Throat

 

Anti-inflammatories

One of the most effective treatments for sore throat is probably already in your medicine cabinet: an over-the-counter, non-steroidal anti-inflammatory drug (NSAID) such as Advil or Aleve.

These medicines are combination pain relievers and anti-inflammatories, so they'll make you feel better and they'll also reduce some of the swelling associated with a sore throat. If you have a fever that's also contributing to your symptoms, they can help reduce that as well.

Saltwater gargle

Several studies have found that gargling several times a day with warm salt water can reduce swelling in the throat and loosen mucus, helping to flush out irritants or bacteria.

Doctors generally recommend dissolving half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant for you, try adding a small amount of honey to sweeten the mixture slightly. (Just remember to spit the water out after gargling, rather than swallowing!)

Lozenges and sprays

Sucking on cough drops stimulates saliva production, which can help keep your throat moist. But many varieties are no more effective than hard candies. For an added benefit, choose brands with a cooling or numbing ingredient, like menthol or eucalyptus.

Over-the-counter sprays like Chloraseptic produce an effect similar to cooling lozenges. They won't cure your sore throat or help you fight off the underlying cold, but they may help dull the pain temporarily. Chloraseptic's active ingredient, phenol, is a local antiseptic that also has antibacterial properties.

Cough syrup

Even if you don't have a cough (yet), over-the-counter cough syrups can help ease soreness. Like drops and sprays, they coat the throat and provide temporary pain relief.

If you're headed to work, be sure to choose a non-drowsy formula. But if you're having trouble sleeping due to a sore throat, a night time formula like NyQuil (which contains a pain reliever and an antihistamine) or Robitussin AC (guaifenesin and codeine) can relieve pain and help you get some shuteye.

Fluids

Staying hydrated is very important, especially when you're sick and your throat is irritated or inflamed. You should be drinking enough fluid so that your urine is light yellow or clear. This keeps your mucous membranes moist and better able to combat bacteria and irritants like allergens, and makes your body better able to fight back against other cold symptoms.

What you drink is up to you. Water always works (ice cubes, too!), but you can also change it up with something slightly sugary, like a watered-down fruit juice, or something salty, like chicken broth.

Tea

Tired of drinking water? A warm cup of herbal tea can offer immediate, soothing relief for a sore throat. What's more, non-herbal teas—whether they're made with black, green, or white leaves—contain antioxidants that are thought to strengthen immunity and ward off infection.

For an extra boost, add a teaspoon of honey. It'll help the "medicine" go down, and it has antibacterial properties that may help you heal faster.

Chicken soup

An age-old home remedy for colds, chicken soup can help soothe a sore throat, as well. The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down.

Soup has an added benefit when you're sick: Eating can be painful and difficult with a swollen or very sore throat, so sipping some liquid nourishment will ensure that you're getting the nutrients you need to fight off your infection.

Marshmallows

Although there's no hard evidence that it works, sap from the marshmallow plant has been used for hundreds of years—usually in tea form—to treat coughs, colds, and sore throats. And while real marshmallow bears little relation to the puffy campfire treats that took its name, both may have sore throat-fighting properties.

According to anecdotal reports, modern-day marshmallows can help ease sore throat pain, possibly because the gelatin coats and soothes. It's not the wackiest thing in the world. If your throat is really swollen and it really hurts to swallow anything, I can see how something slippery and sweet like marshmallows might provide some relief.

Rest

It may not be the quickest solution, but getting some rest is probably the best thing you can do to battle the infection that caused your sore throat in the first place.

The vast majority of sore throats are caused by cold viruses, and we know that there's very little we can do to cure a cold once we've got it. Making sure your body is well rested will at least help it fight off the virus so you can get better sooner.

Antibiotics

Every once and a while—about 10% of the time in adults—a sore throat will be caused by a bacterial infection such as Streptococcus pyogenes. If, and only if, you test positive for strep throat or another bacterial infection, your doctor should prescribe an antibiotic. (Taking antibiotics for a sore throat caused by a virus will not be effective.)

Always take the full course of medicine, even if you feel better after a few days.

These way to tone & shape your legs

To tone and shape your legs, it's essential to move as much as possible every day (walking, taking the stairs, etc.) and to do certain forms of exercises or sports 2 to 3 times a week:

- Walking: It forces the circulatory system to function at a higher level. Walk as often as you can. Keep up a brisk pace, and aim for at least 30 minutes a day. Consider golf and hiking as leisure activities too.

- Dancing: Rock, salsa, tap dancing, tango... Dancing is the ideal activity for achieving stunning legs: it makes them flexible, it strengthens ankles and it slims calves.

- Swimming: It encourages blood to pump through your legs as a result of the alternating contraction and decontraction of muscles. Add to that the horizontal position you're in, the coolness and the pressure of the water which can all drain oedemas.

- Aquaerobics: The pressure of the water and hydro massage contribute to pumping blood back towards the heart. Even when just standing, the ankles are drained well because the pressure of the water increases with depth.

- Cycling: It's a well-known fact that pedalling is great for your calf muscles. It tones your thighs too.

Step 1: Toning

To achieve firm, toned thighs, it's essential to combine sport with targeted exercises.

Ideally, you should aim to do the following exercises every other day, gradually increasing the difficulty level and intensity.

Exercise: The Squat.

Starting position: Stand up straight with your legs hip-width apart and your hands on your hips.

Movement: Make squatting movements (the angle between the calf and thigh should be no more than 90°). As you bend, go slowly and make sure your heels stay flat on the floor; then breathe out as you return to the starting position.

Repetitions:
- Beginner: 3 sets of 10 reps with 1 min rest.
- Intermediate: 4 sets of 16 reps with 1 min rest.
- Advanced: 5 sets of 25 reps with 45 seconds rest.

 

 

 

Step 2: Strengthening

Exercise: Lunges.

Starting position: Stand up with one foot about 1 metre in front of the other, place your hands on your hips.

Movement: Breathe in and lunge forwards with the front leg, keeping your upper body as straight as possible. As you lunge, your front thigh should stabilise horizontally. Return to the initial position and breathe out. Repeat with the other leg.

Repetitions:
- Beginner: 3 sets of 10 reps with 2 min rest.
- Intermediate: 4 sets of  12 reps with 1 min 30 seconds rest.
- Advanced: 5 sets of 16 reps with 1 min rest.

Step 3: Maintaining

Exercise: The invisible chair.

Starting position: Stand up nice and straight against a wall, with your feet firmly on the floor.

Movement: Descend slowly until your thighs are in a horizontal position and hold. Stay in this position for the length of time listed below.

Repetitions:
- Beginner: 3 sets of 30 seconds with 2 min rest.
- Intermediate: 4 sets of 45 seconds with 2 min rest.
- Advanced: 5 sets of 1 min 15 seconds with 1 min 30 seconds rest.