How to Stop Boredom Eating

How to Stop Boredom Eating

Boredom is one of the major problems the young generation is facing and sadly, a cure has not been found yet.

Unfortunately, boredom is equivalent to inactivity most of the time.

When you get bored and have nothing to do you tend to open the fridge, eat a sandwich, open a can of cola or some chips or a bag of popcorn.

Eating when you’re bored comes naturally.

It is a kind of activity that makes you forget about your problems for some time.

If on the other hand, you consider the effective ideas presented below, you will know how to combat boredom and will not be tempted to eat that much.

For example, when you are bored you could go out jogging in the park or you could go out for a walk in town or just visit a museum or something similar.

Here are the tips on How to Stop Boredom Eating

1. Avoid eating when you’re bored

First, you must understand that when you are bored, you tend to eat a lot of unhealthy foods.

They’re delicious, and they also give you a temporary feeling of satisfaction, but in the long run, they will do nothing else but making you put on weight.

2. Eat a Fruit or Tuna Sandwich


If you simply cannot resist the temptation of eating, try sticking to a fruit.

Banana is recommended because it gives you a feeling of fullness quickly, similar feelings are also offered by watermelon, so eat a slice with confidence.

If you prefer something salty, opt for a sandwich with bread and tuna.

Do not use mayonnaise, but try lemon juice instead of in order to avoid unnecessary calories.

3. Find something to do

Instead of thinking that you’re craving a snack, it is better to try and find an activity to keep you busy.

You could, for example, arrange the clothes in your wardrobe, give yourself a manicure or read a book.

These activities seem trivial and totally uninteresting, but they are very successful when it comes to helping you accomplish the goal of staying away from the kitchen.

4. Chew Gum

Excess gum chewing can cause some stomach discomfort, but occasional gum chewing is ideal when you’re bored.

When you chew gum, the feeling of hunger disappears at least temporarily.

It is not healthy to rely on this trick on a long term basis, however.

5. Drink a glass of water


If you drink a glass of water instead of eating you will feel full for a while.

Water cannot indefinitely postpone the craving for a snack, but if you eventually adopt this habit this could actually be the case.

6. Get out of the house

It is always good to find some outdoor activities that could prevent you from eating an unhealthy snack.

Go shopping or just go for a walk in the park and you will feel better.

7. Better your thinking

If you are confounded in situations that give rise to boredom (like an hour of stop-and-go traffic every day), focus on doing something to better your mind.

For instance, you can download inspiring speeches on your Mp3 player or purchase audio books.

Listen to funny speeches or gain knowledge on how to stop boredom eating.

At the current state, there are many audio and informative video resources.

Evidently, it’s a much healthier alternative to nothing.

8. Reflect on your dreams

Many times we find ourselves bored for we’ve settled in life.

We are no longer after our dreams.

We`re contented with `just getting by`.

Idle snacking and eating becomes an inadequate transposition to pursuing our dreams.

At times we should ask ourselves what we’d really love – what are the ambitions that might have slipped through your fingers?

Then we can lay steps (no matter how small they may be), then evidently we can take to settle back on track to pursuing our dreams and engineering the life we`d really love!

9. Try something out of our consolation zone


Attempting a new activity or task that you’ve never undertaken before is comparable to nothing.

All the same, it might feel uncomfortable in the beginning – but that’s how you will come to grow.

Perhaps you’d want to learn a new language or take gardening lessons.

Whatever it is, let it be something you have always wanted to do, but never had the nerve to attempt.

Taking a step off your comfort zone not only terminates boredom but it also boosts your self-confidence to try other projects as well.

10. Quit too much TV

As hard as this could be, turning off the TV – even if it’s for a week plays an instrumental role in suppressing boredom eating.

Though watching TV isn’t necessarily unfit, it does influence boredom and boredom eating.

We find ourselves watching too much TV due to habitual tendencies.

Consequentially, we indulge in episodes of endless eating to better the experience.

Whenever you get the urge to reach for a snack while watching, ask yourself why.

If it’s because you are bored, turn off the TV and try out something more occupying like taking a stroll or calling on a friend.

Lastly, how to stop eating when bored depends on individual discipline and commitment.

Boredom eating is a prime variety of emotional eating.

Dozens of times we don’t even realize we`re doing it.

We have to change our perspective and try something different.

Only then, will we take steps to put an end to boredom eating.

Now as an adult, you accept that you eat because you are bored – but you’ve stopped feeling in control of the decision to manage your boredom in the way that’s best for you.

You prevent yourself from thinking about what you really want to do – and taking action to make it happen.

And no-one is preventing you from doing what you want to do except you.

Boredom has become an excuse for eating.

Yet it is eating that is your excuse for not tackling the boredom.

As long as you mask your feelings with food, you can avoid thinking about what it is you really want – like the company of friends, like playing sport, reading a book, writing a book, going out, learning a new skill or just taking a walk.

Next time you are bored, ask yourself one question.

What would I rather be doing than this?

Eating is a poor substitute and consolation prize for not having what you really want – the interests you want, the freedom and fun that you want and the weight and shape that you want.

7 Foods That Helps to Heal Your Leaky Gut

7 Foods That Helps to Heal Your Leaky Gut

Leaky gut is a digestive complaint in which a person’s intestinal lining becomes more than normal, allowing partially digested food, toxins, and bugs into the gut.

This can change gut flora, cause inflammation, and possibly lead to other digestive issues.

Some people suggest that genetics, alcohol, and poor diet (incorporating processed foods) play a role in determining how badly a person is affected by leaky gut symptoms.

Here are 7 foods that help to heal your leaky gut.

1. Vegetables

As with so many modern medical diseases, nature provides the answer.

Vegetables of all types can help your sensitive gut by helping build beneficial gut bacteria.

Think green delights like broccoli, cabbage, kale, and the much known Brussels sprouts.

Carrots, beetroot, eggplant, and mushrooms can also help soothe your belly and help maintain the right conditions for your body to operate as it should.

Don’t forget the fermented vegetables.

These contain organic acids which balance intestinal pH as well as probiotics to support the gut.

Add some kimchi, tempeh, miso, and sauerkraut to your eating plan. 

2. Fruits


The important word when it comes to fruit and vegetables is fiber.

The recommended daily intake of fiber is 25g for women and 38g for men, and most people don’t meet their recommended intake.

If you’re a sweet tooth with a leaky gut, you’re in luck.

Plenty of fruits appear to have a positive role to play in maintaining good digestive health.

Try strawberries, passionfruit, kiwifruit, pineapple, citrus fruit of all kinds (oranges, limes, mandarins, and lemons), blueberries, bananas, grapes…the list is long.

Raspberries are particularly good.

A single cup contains about 8g of fiber.

Choose a serving or two of fruits each day, although don’t go overboard.

Fruits are best in moderation and some practitioners suggest morning is the best time to consume your favorite fruits.

3. Seeds

Vegetables and fruit are full of natural fiber, which is a vital element of a healthy diet.

But there are other natural sources of fiber you can add to your diet to support the growth of beneficial gut bacteria, like seeds.

In particular, chia seeds and sprouted hemp seeds are full of fiber.

A word of caution: not everyone finds it easy to digest sprouted hemp seeds.

Try soaking them in pure filtered water for 24 hours, then add the sprouted seed to a delicious smoothie.

You can also start with small quantities of hemp seed and gradually increase the amount you consume as your body learns to tolerate it.

Some claim it is an effective long-term solution for a leaky gut.

4. Fish and meat

Fish rich in omega-3 like salmon, herring, and tuna are good aids in dealing with gut inflammation, so these are positive additions to your diet.

Be aware of where your fish comes from and aim for wild- caught fish at all times.

It’s hard to say for sure, but farmed fish may have been raised on food that contributes to human gut imbalances.

Avoid it if possible.

Grass-fed meats (beef, lamb) are also recommended, as well as turkey.

Just remember to choose the lean cuts of meat

They are the healthiest option to get the most nutritional value out of the meat you eat.

If you’re not into fish or meat, try eggs.

Egg yolks contain healthy fats which are necessary for gut health.

5. Other healthy fats

Avocado, avocado oil, coconut oil, and extra virgin olive oil all promote healing in the gut.

Fortunately, they are very easy to digest and to incorporate into other parts of your diet (add them to a salad).

Of these, coconut oil is probably the most beneficial, as are other coconut products like coconut butter.

Coconuts contain fiber, minerals, protein, and vitamins, all good things for human digestive health.

The medium-chain fatty acids in coconut are easier to digest than other fats too, so your leaky gut doesn’t have to work hard to absorb them.

Coconut kefir is a great choice because it contains probiotics.

Remember, the keyword here is HEALTHY FATS so avoid any processed fats by all means.

This is because they might just yield the direct opposite of what you intend.

6. Bone Broth


Most health-conscious folks are aware of bone broth, a diet staple in the Paleo Diet (or caveman diet).

It’s a simple dish, made by boiling then simmering animal bones and ligaments in pure, filtered water to make a nourishing broth.

The boiling process releases minerals, collagen and amino acids called glycine and proline.

Proline contributes to healing and building tissue, so it helps keep your gut lining tight and properly sealed.

This directly helps your leaky gut.

Another amino acid in bone broth is called L-glutamine.

This amino acid is beneficial for your colon and small intestine.

To maximize the health benefits of your bone broth, try to source the bones (beef or chicken are a good option) from organically raised animals.

7. Cultured dairy products

Cultured (or fermented) dairy products that contain acid bacteria like Lactobacillus, Lactococcus, and Lauconostoc are highly valuable in addressing leaky gut symptoms.

Pasteurized kefir, yogurt, buttermilk, butter, and raw cheese are some of the best foods to help the gut.

They contain both probiotics and short-chain fatty acids, both of which are beneficial for gut health.

A probiotic is essentially just a substance that stimulates the growth of beneficial micro-organisms.

Most people don’t have enough probiotics in their system, likely contributing to more and more people reporting symptoms consistent with the leaky gut syndrome.

When incorporating cultured dairy products into your diet, you might want to try products made from goats’ milk.

Some say this has strong healing properties in its own right. 


Processed food products are bad for your leaky gut, so turn back to nature for what you eat.

Seek out fibrous and fermented vegetables, cultured dairy products, lean meats, and healthy fats.

In addition to the foods discussed above, consider also gluten-free grains like sorghum, buckwheat, and rice.

Kombucha is great, as roots and tubers (think yams, turnips, squash, potatoes, and sweet potatoes).

Natural foods provide an endless value and these delicious food options are great choices to help heal your leaky gut.

How to Lose Weight for Women Over 40

How to Lose Weight for Women Over 40

Once women reach the age of 40 years, their metabolism begins to slow down and for this reason, they find it quite difficult to lose weight.

In fact, diets which were effective in the past do not give the desired results anymore.

Unlike before, women are recommended to take a different approach when it comes to shedding pounds after attaining the age of 40 years.

Below, we have mentioned some essential guidelines on how to lose weight for women over 40.

1. Meditation and yoga


It has been found that yoga and meditation are amongst the most effective ways of losing weight successfully for women over 40 years of age.

This can be responsible for alleviating body aches, enhancing the mood, boosting energy levels, and encouraging weight reduction as well.

However, it will be a smart idea to combine yoga with meditation so as to get better results.

According to a study conducted by the Boston University School of Medicine.

It has been revealed that there can be a significant increase of mood-enhancing chemical, simply by practicing yoga for only 1 hour.

Do this three times every week for a span of 3 months.

You should consider adding yoga in your daily life so as to achieve your weight loss targets effectively and live a healthier life than before.

2. Consuming better food and portion control

We are all aware of the fact that fewer calories need to be burnt in case you consume a lesser amount of foods.

The same is true for ladies above 40 years of age too.

While it is not advisable to stick to an ultra-low-calorie diet.

A surefire way to shed pounds for ladies above 40 will be to make the proper choice when it comes to food and control their portions as well.

It will be possible to slim down by consuming less of the foods you prefer.

You will likewise feel full for an extended period of time by learning to consume the right food items and this will prevent you from eating in between your meals for satisfying your cravings.

For this, you can use a smaller plate as an effective method of slimming down given that it will create the illusion of consuming a large quantity of food.

Also, keep your portion size under control by measuring out the food while it is being served.

3. Sleep adequately

It has been revealed by studies that sleep problems begin to happen once most ladies attain 40 years of age.

It might not be possible for you to avoid slumbering during the day due to lack of sufficient sleep at night.

In fact, lack of enough sleep can affect your weight reduction to a great extent.

You might suffer from inadequate sleep due to various reasons including stress, different types of health conditions, and so on.

It is important to consult your medical practitioner just in case you are having problems with getting a proper night’s sleep.

They will be the best person to guide you in an effective manner.

It will also be advisable to try some small tweaks on your own including reducing your intake of caffeinated drinks, spending more time outside during the day, or devoting a minimum of 1 hour unwinding yourself prior to retiring to bed.

4. Burn calories


Women who have reached 40 years might find it extremely tough to lose weight successfully.

Whatever you do, make it a point to burn more calories than what you are consuming in your day-to-day life.

Our bodies lose the ability to effectively use the calories consumed by us due to the fact that the hormones are leveled off during our middle ages.

As per some experts, it is possible to gain as much as 10 pounds within only 1 year by ingesting only 100 extra calories on a regular basis.

For this reason, women that have attained 40 years of age need to burn more calories than what they have consumed during the day.

It will be feasible to achieve this by working out and doing more physical labor every day.

Try to climb the stairs while going to your workplace instead of using the elevator, and go for a stroll every evening as well.

In a nutshell, adding extra physical activity to your daily work regime will be an effective way to counterbalance your slow metabolic rate.

5. Commercial weight reduction programs

Commercial weight loss programs will be your best bet when it comes to shedding pounds provided you appreciate the structure offered by these programs out there.

For example, you can go for personalized meal plans as well as pre-portioned food items that you can heat up at your residence and enjoy.

Some commercial weight reduction programs likewise arrange for weekly meetings where it will be possible for the participants to discuss their weight loss efforts so as to make improvements in the future.

Apart from this, you will also come across some programs that offer a verified weight reduction eating plan which requires you to calculate points for every single meal you put in the mouth.

This will prove to be effective in case you like to stay on the right track in terms of consuming less and ingesting the correct foods as well.


Despite the fact that it can be a tough proposition to shed pounds particularly for women that have reached 40 years of age.

The good thing is that even a small amount of weight loss can be beneficial for the health in the long run.

Weight reduction will allow you to control the blood glucose levels, reduce blood pressure, feel much better, and uplift your mood as well.

Hopefully, after going through the above-mentioned guidelines on how to lose weight for women over 40, it will be possible for you to slim down successfully and make you feel proud of your beach body once again. 

10 Ways to Cut Down on Sugar

10 Ways to Cut Down on Sugar

Sugar can be habit forming, and reducing the amount you eat can be a challenge even if you have plenty of will-power.

A little sugar in your diet is OK, but too much can have negative health effects.

Too many sweetened drinks and food can increase your weight, lead to blood sugar problems (diabetes) and put you at increased risk of developing heart disease.

Irregular blood sugar levels can make you have mood swings, lead to headaches and make you tired.

In contrast, people who avoid sugar have fewer cravings and report feeling more balanced emotionally. 

Here are 10 ways to cut down on sugar:

1. Sauces and dressings.

Sauces such as tomato ketchup, HP sauce, pickle, and mayonnaise can be a whopping one-third sugar.

Many manufacturers are now producing low sugar / reduced sugar alternatives to these products.

These don’t taste very different and are a quick way to cut down on hidden sugar.

Another source of sugar is salad dressing.

This can easily be replaced with a good virgin olive oil flavored with a squeeze of lemon or some fresh herbs.

Pesto and harissa make good alternatives to pickle.

2. Halve the amount of sugar you add to hot drinks, cereals, etc.


Halve the amount of sugar you normally add to your cup of coffee or tea.

Do the same with the sugar you normally sprinkle on your breakfast cereal.

After a couple of days, you’ll hardly notice the difference in taste.

If you are tempted to replace sugar with an artificial sweetener, a natural product like stevia has zero calories and can also be used in baking.

As an alternative add fresh fruit such as raspberries or bananas or dried fruit to your cereal or porridge. 

3. Baking – reduce the amount of sugar in your recipes.

If you are baking cookies or cakes it is fine to reduce the sugar in your recipe by a third or even a half.

Many times you won’t notice any difference in taste.

Find extracts to use instead of sugar.

Orange, lemon, and vanilla are good options.

Many spices such as cinnamon, ginger, and nutmeg make great replacements for sugar and will give your baking a wonderful taste and aroma.

4. Snacks – switch to low sugar snacks.

This needs a little pre-planning so that when a craving strikes you have a low sugar snack to hand.

Many of these can be stored in a small reusable container and kept in your handbag or car.

Nuts and dried fruit are nutritious and cashew nuts and almonds have a naturally sweet taste.

Oatcakes are a good snack, they are tasty as well as filling and 3 or 4 usually come wrapped in a handy small packet.

They can be made into sandwiches with sliced cheese or spread.

Rice cakes are equally tasty and come in a variety of flavors. Be careful to choose a low salt variety.

5. Breakfast – consider some low sugar options.

As well as low sugar cereals and fresh fruit there are a few other alternatives worth considering.

Plain porridge is more savory, being just oats and water/milk.

It can be made more palatable sprinkled with coconut flakes, sultanas or raisins.

Milk contains sugar, so to further reduce sugar consumption, try switching to an alternative like almond milk or a no added sugar coconut milk.

Wholemeal toast can be combined with low sugar baked beans, mushrooms, poached or scrambled egg.

Eggs are full of protein which will help stave off hunger cravings mid-morning.

6. Eat a healthy lunch.

It is hard sometimes to eat a healthy lunch.

Supermarkets are full of unhealthy meal deals, many of which contain high quantities of sugar and salt.

If you don’t have time to make your own packed lunch, look at the food labels and choose healthier options.

Salad is healthy and tasty and a great choice for lunch.

To make a salad more filling add some pasta.

If you want a sweeter taste, try adding some fruit such as apple or orange.

Sandwiches are OK as long as mayonnaise and sauces aren’t added.

Definitely avoid fizzy, sugary drinks if you can, water is much better.

7. Eat a healthier dinner.


Try not to add too much sugar and salt to your cooking.

Add flavor by using herbs and spices.

As well as avoiding sauces and dressings with high sugar content.

Remember that many cooking sauces contain high quantities of sugar.

If you like dessert try to eat fruit salad, instead of cakes and ice cream.

If you like canned fruit, buy fruit that is canned in fruit juice rather than syrup.

Again avoid fizzy drinks loaded with sugar and stick to drinking water. 

8. Smarter shopping.

All food products today are labeled.

Many supermarkets have adopted a traffic light system.

Sugar content is one of the items given its own indicator.

Wherever possible choose food with a green or orange light.

Beware of hidden sugars, these are found in the most unlikely places.

Pasta sauces have a lot of added sugar.

Many so-called healthy granola bars are full of sugar.

Yogurts have a lot of added sugar.

So check the packaging and look for low-sugar options.

9. Watch out for sugar in disguise.

Sugar comes in many different forms and may not be labelled as sugar.

It is common to add sugar to virtually all processed foods.

Manufacturers will often add several different sugars in order to hide the real amount.

Some common alternatives are corn syrup, fruit juice concentrates, honey and sucrose.

Any word ending in “-ose” will often be a sugar of some sort.

10. Watch what you drink.

Sugary, fizzy drinks we have already discussed.

However, these are not the only drinks with high sugar content.

Energy drinks, fruit smoothies, iced tea, and even some flavored water all contain several spoonfuls of sugar.

Blood sugar levels can be rapidly increased by sugary drinks, this, in turn, can lead to tiredness and increased hunger.


Sugar is present in many natural foods and there is no reason to avoid these.

Dairy products, fruit, and vegetables all contain small amounts of sugar.

Unlike processed foods, they also contain fiber, vitamins and other beneficial compounds.

The main health problems associated with the Western diet are all to do with the amount of added sugar we eat.

Therefore the easiest way to reduce your sugar intake is to eat more whole and unprocessed food.

If you do decide to buy packaged food check the labeling for sugar and its many aliases.

8 Best Home Workout Routines

8 Best Home Workout Routines

8 Best Home Workout Routines

When thinking of fitness, the first image that comes to mind is most often the gym. But you don’t always need to pay for a gym membership to stay active. If you can’t make the commitment of going to a gym or simply can’t afford one, home workouts are here to the rescue. 

With these 8 best home workout routines, you can build muscle, burn fat, and boost your metabolism from the comfort of your own home. 

1. Quick at-home workout 

Duration: 7 minutes

Equipment: Yoga mat

If you do not have much time on your hands and would like to get a quick energy boost, this quick workout is ideal for you. It targets your lower body and is a great cardiovascular exercise set.


• Bench jump x 10 reps

• Single leg lunge x 20 reps (10 each side)

• X Jumps x 20 reps (10 each side)

• Weighted sumo squat x 15 reps

How to do it:

Set your timer for 7 minutes and complete the entire circuit as many times as possible. Repeat the entire set for another 7 minutes if time and your body permits. Be sure to take a 60-second rest between sets.

2. Beginner at-home workout


Duration: 50 minutes

Equipment: A chair with a high back, a yoga mat

This full body workout strengthens muscles and improves posture simultaneously. It is also surprisingly relaxing and does not require professional equipment.


• Exaggerated respiration and shoulder rotations

• Single leg lunge x 10 reps (10 each side)

• Plie-releve x 20 reps

• Side leg lift x 10 reps (10 each side)

• Ballet marches x 20 reps

• Standing barre angels x 30 reps

• Wide position plie x 20 reps

• Full body stretching

How to do it: 

Take your time with this one. Make sure you feel the stretch (and occasional burn) in parts of your body under stress. 

This low impact cardio set is a great way to stay fit and moving without putting too much pressure on your body.

3. Boxing workout at home

Duration: 6 minutes

Equipment: Yoga mat

This workout takes a step away from the traditional boxing training and focuses on building arm strength.

This workout is ideal for supplementing more serious cardio sessions and is one of the quickest and efficient ones on the list.


• Tricep lean back x 10 reps

• Half body bridge x 10 reps

• Tricep crawl x 10 reps

• Push-ups x 20 reps

• The plank shimmy x 10 reps

How to do it:

This is a set of intense, concentrated movements that helps tone your arms and build strength. You can take short 30 second breaks between the sets if you need to, but make sure not to exceed this time limit. Shake out or stretch your arms if they feel tense or sore.

4. Best workout at home to build muscle

Duration: 30 minutes

Equipment: Dumbbells, yoga mat

This home workout is excellent for building muscles and building strength all over the body. You only need suitable dumbbells to get started and you can introduce variations to modify the difficulty too. 


• Stepping squats x 20 reps (10 each side)

• Curl x 20 reps

• Weighted lunges x 20 reps (10 each side)

• Plie squats x 10 reps

• Tricep curl x 10 reps

How to do it:

This workout is all about getting the joints moving, muscles warm, and blood flowing. All the exercises are high impact and stretch the entire body. 

Take quick sips of water if you feel tired. Remember to stop immediately if you feel any physical discomfort or if you start feeling faint/dizzy.

5. Crossfit workout at home


Duration: 10 minutes

Equipment: Box, kettlebell ,barbell, plate, and dumbbell.

This particular workout is the perfect introduction to CrossFit fundamentals and is a great method of strength training. 

It might seem quite intimidating at first but with practice, it can be one of the most rewarding routines.


• Burpees x 10 reps

• Deadlifts x 10 reps

• Box jumps x 10 reps

• Plate squat presses x 10 reps

• Kettlebell swing x 10 reps

How to do it:

Although quite intense, this is one of the most basic sets to start with when venturing into CrossFit. You will notice a clear increase in strength and confidence once you put in enough practice.

If you are missing some of the equipment needed, you can simply use any heavy objects as replacements.

6. Full body workout at home

Duration: 35 minutes

Equipment: Yoga mat

If you are looking for an efficient 30-minute fitness session to work out your glutes, arms, and abs, this workout is for you. Additionally, this drill will also help you develop a handstand!


• Single leg hop planks x 20 reps (10 each side)

• Side lying hip raise x 20 reps (10 each side)

• Downward dog jump x 10 reps

• Squats x 10 reps

• Lunge kicks x 20 reps (10 each side)

How to do it:

It is not advised to do this routine more than twice a week. Each exercise mentioned is supposed to be done for a total of 40 seconds, with 20 seconds of recovery time in between.

7. Best home workout for abs

Duration: 7 minutes

Equipment: Yoga mat

This workout is especially useful in strengthening your core and preparing you for more strenuous workouts. This routine is perfect if you are not very fit or are returning to training after a long break.


• Single leg swirl x 20 reps (10 each side)

• Arm raise planks x 10 reps

• Plank leg lifts x 20 reps (10 each side)

• Tabletop with the opposite arm and leg x 20 reps

• Side plank x 20 reps (10 each side)

How to do it:

Take breaks between each exercise make sure you do not keep your core engaged for too long. You might feel off-balance in several of the exercises, but that will only improve with practice. 

This routine will help you get better at practically every set you practice.

8. Best 15-minute workout at home

Duration: 15 minutes

Equipment: Yoga mat

These workouts don’t have to be long to get your heart pumping as demonstrated by this routine. All you need for this workout is a yoga mat and a lot of energy and enthusiasm.


Circuit One: 

• High Knees

• Star crunches

• Mountain climbers

• Squat Pulses

Circuit Two:

• Plank toe-taps

• Plank in & outs

• 180 jump squats

• Crossbody crab kicks

How to do it:

Each of the exercises is to be done for 30 seconds and there are no breaks within a circuit. You do, however, get a 30-second break between circuits. Set a timer for 15 minutes and repeat the two in succession.


Consistent and efficient home workouts have been proven to be every bit as effective as gym workouts. If you are keen on creating a balanced exercise program, it is recommended to engage in intensive workouts two to three times a week. If you happen to reach a plateau at any point during your training, try increasing the duration or intensity of your workout for improved results.

5 (Five) 30-Minute Hourglass Curve Workouts

5 (Five) 30-Minute Hourglass Curve Workouts

5 (Five) 30-Minute Hourglass Curve Workouts

Almost every woman’s goal is to have men’s necks breaking whenever she passes by a group of them. This has to come with a great and unique figure. Generally, men are blinded by a nice figure that passes by. Such figures like an hourglass figure are rare to find and they take a lot of working out to achieve.

So how do you know when you have that hourglass figure?

An hourglass figure is clearly visible when you have your shoulders and waist almost of the same size. When it comes to the waist, it has to be about 25% smaller compared to the hip, bust and shoulder measurements.

Most celebrities have an hourglass figure and I am 101% sure that if you asked them how that figure came about, the answer would be simple. Working out hard and consistently.

Here are 5 (five) 30-minute Hourglass curves workouts that will give you that sexy figure.

1. Side plank lift workout



It’s obvious you don’t want to spend the whole day working out. This is a simple but very intense workout. First thing first is you got to put on the right attire for not only this workout but for the other workouts I will outline for you. Get you some sneakers and light tights.

This workout is done in 3 sets each with about 15 reps which take approximately 30 minutes. It’s simple. Lie on the floor with your body positioned on one side. Put your elbow on the floor and at the same time the side on your foot on the floor. Slowly lift your hips upwards to make a line that appears straight between your ankles, shoulders, and hips.

The last step is to lower the hips with your weight still supported by the elbow and the foot’s side. Once you get back to the starting position, take a deep breath, relax and then continue to the next set.

If you don’t take breaks between the sets, the better it will get for you. To avoid injuries, support your elbows on a soft material like a pillow or yoga mat. Make sure that your hips don’t assume a sideways sway and instead, make sure the movement is up and down. It’s also important to put the elbow at a reasonable distance above the shoulder.

2. Plank with a continuous hip drop.

Assume a forearms plank posture and let your elbows be under the shoulders and your feet far apart (not so apart though). Make sure that your feet stand on their tips and that your back is almost in a straight line.

This workout engages the glutes, core and the quads while you form this straight line. Once you’re in this position, and keeping the upper trunk completely still, slowly drop your hips to the left until you almost touch the floor. Slowly raise your hips, with the upper trunk kept still, back to the starting position.

This time drop the hips to the opposite side and back to the straight starting position. That will be a complete rep. complete 15 reps to complete one set. For best results do sets. That will take about 30 minutes.

3. Side planks that involve leg lifting. 


This is another simple workout that you can do by yourself at the comfort of your home gym. It’s simple. Lie on one side and lift your body supporting it on your lower or rather bottom elbow and one side of your foot. Lift your hips slowly to make a straight line from the ankles to the shoulders. Stay calm and control your breathing.

With your trunk as stable as possible, raise the top foot into the air without twisting your knee. Make sure that your hips don’t drop and then slowly return to start position. Raise the foot again and repeat for about 15 times. Turn to the other side and repeat the same for about 15 times as well.

If possible, raise the foot for about 30 seconds for the best results. 
For this to work for your body, you have to be very stable. Don’t let your trunk perform sway as you do the leg lifts.

4. Plank with limb kick

This is an intense workout that requires composure and confidence. Get a soft mat and assume a forearm or hands simple plank position. Your shoulders have to be over the elbows so as to engage the core, glutes, and quads. This should help you form a straight head to ankle line.

Once you assume a stable position, lift your left foot to about hip height and kick out to the left (just a few inches). Bring the foot towards the center and lower it back to the floor. Repeat the combination but this time with the right leg and kick to the right. That will form a complete rep and you need around 15 of them to form a set. 3 sets will be enough for a day.

5. Twisting v-ups

This is a very underrated workout that will leave your abs cracking. With your arms to the sides, lie on the mat with your face up. Engage the torso core and lift your right leg as you lift the upper torso upwards from the mat. Twist by the waist and using your left leg, reach for your left toes. Once you touch them, return to the original position and repeat again this time alternating the leg and hand. Once you lift both legs, that will be one rep. 

Perform 14 more reps to form one set. Take a one-minute break and do some 2 or so sets. That will be a worth it 30-minute workout.

You don’t have to worry where to get that hourglass figure you’ve been dreaming of. There’s no secret other than working out. However, working out doesn’t really deliver alone. Make sure you eat healthy foods that don’t contribute to gaining weight. You won’t regret it. It may take a while to achieve but with patience, you’ll soon look like those celebrities you’ve been envying.