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  • Top 10 Best Exercises you can do During Pregnancy

     

    No other feeling can be compared to the warm rush that goes through you when you finally get to look at those two tiny pink lines which fortell your pregnancy. That kind of happiness is heady, indeed. But pregnancy is not so easy too. It is typically divided into three trimesters and as it progresses along, your body undergoes all kinds of changes. Pregnancy also results in some conditions which may cause discomfort but do not significantly interfere with your daily life. However, to make your pregnancy more comfortable, it is imperative to maintain a good diet, exercise and to take proper rest. This post mainly deals with the exercise part of the pregnancy. Don’t worry, pregnancy exercises don’t necessarily entail heavy work out sessions or equipments. All doctors agree that pregnant women should keep moving. It highly decreases the chances of back pain, makes you more energetic and also ensures that you return to your pre-pregnancy body shape after delivery. Some of these exercises are listed below.

    10. Plie.

    You will need a sturdy chair for this particular exercise. All you have to do is to stand parallel to the back of the chair. Rest your hand that is closest to the chair on it and keep your feet parallel and hip- distance apart. Now, turn out your toes and knees to 45 degrees and pull your belly button up and in. Bend your knees and lower your torso as comfortably as possible. Make sure that you keep your back straight while doing so. Straighten your legs in order to return to your starting position. Repeat for reps. This exercise not only improves your balance but also strengthens your hamstrings, quadriceps and your butt.

    9. Walk, walk, walk.

    This is simple yet effective. Pregnant women must be active and up and walking. Walking does not jar your feet and ankles and it does not require any equipments. You just need a good pair of shoes. It keeps you fit and can be done throughout the nine months of your pregnancy.

    8. Pelvic Tilts.

    Pelvic tilts are amazing as they improve the flexibility of your back and get rid of any back pain. They also make your abdominal muscles strong and ensure easy delivery. Pelvic tilt can be done in various positions but the easiest way to do it is to get comfortably on your hands and knees while keeping your head in line with your back. Now, pull in your stomach and arch your back upward. Try to hold this position for several seconds. Then, relax your stomach and back and go back to the initial position. Make sure that your back is flat and your stomach is not sagging. Repeat this exercise atleast 3-5 times.

    7. Plank.

    For this particular exercise, get down on your hands and knees and stretch your legs out. Make sure that your hands are directly under your shoulders and firmly on the mat. Keep your knees lifted so that your body makes a straight line. Without arching your back or letting your stomach sag, hold the pose for a few seconds and then, relax. This strengthens your core, back and arms.

    6. Swimming.

    Swimming is considerd to be one of the best exercises for pregnant women. It not only works your large muscle groups but also provides cardiovascular benefits. It is safe and it greatly reduces swelling and also allows you to feel weightless inspite of the extra weight that you are carrying on your body. So swim away all your pains!

    5. Squatting.

    Squatting is mostly helpful during labor as it opens the pelvic outlet more , allowing more room for the baby to descend. Since it is tiring to squat, you can practice it throughout your pregnancy. The easiest way to do this would be to stand against a wall. Keep your back straight and your arms relaxed at your sides. Now, slowly slide down the wall and squat so that your thighs are parallel to the floor. Try to hold the position for 5 to 10 seconds and then, stand back up. Repeat a few times.

    4. Tailor Sitting.

    Sit on the floor or on a mat with your back straight in a butterfly position. In a butterfly position, your feet are joined together as your knees drop to the floor. Use your elbows to press both your knees down to the floor as comfortably as possible. You may feel a little stretch in your inner thighs. Don’t move your knees up and down rapidly but try to hold the position for 10 to 15 seconds. If it becomes difficult to keep your back straight then, start by taking the support of a wall. This exercise will not only  make your back, thighs and pelvic muscles stronger but will also improve your posture. It makes your pelvic joints flexible and improves blood flow to your lower body. All these will ease your delivery.

    3. Yoga.

    There is no doubt about the benefits of yoga in your daily life. However, if you are to do yoga during your pregnancy, it will not only keep your body flexible and lithe but will also allow you to relax your body and calm your senses. In order to give your heart a workout too, you can add walking and swimming to your daily routine too.

    2. Kegels.

    Kegel exercise is also known as pelvic floor exercise. The muscles in our pelvic floor help support the pelvic organs which include the uterus, bladder and bowels. Kegel exercises help tone these muscles. Kegel exercise can be done in two ways: either by holding or by contracting the pelvic floor muscle.If you want to take it slow then, contract your pelvic floor muscle and hold it for 3 to 10 seconds. Relax and repeat upto ten times. For a faster pace, contract and relax your pelvic floor muscle in succession and at a faster pace. Do this atleast 20 to 25 times.

    1. Pelvic Stretches.

    These stretches are considered extremely helpful if you want to have a healthy and normal delivery. You’ll need a pillow or a ball or a chair for this exercise. To do this, keep your feet firmly on the ground and then, stretch your legs away from each other. Make sure your back stays upright all the time. This causes your pelvis to stretch. Repeat this exercise 10 to 20 times.

     

     Source: - http://listovative.com 

     

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  • Top 12 Most Important Personality Development Tips

     

    “Personality Development”. How often do we hear this term, from our mentors, our teachers, on the covers of self-help books or on the banners of institutes and learning centers? The abundance of the usage of this term signals towards its importance in today’s life. So what do you mean by personality development? Is it something about how you look, or how you speak? Or is it how easily you can connect with people? Personality development is none of these. Or somewhere it is all of it. In order to survive in today’s world one needs to be smart and quick-witted all the time. It’s no longer just about how much effort you put into your work but one’s personality also has a lot to do with what one achieves. Here I have got 12 simple yet crucial tips over how you can acquire a well-meaning personality.

    1. Be confident

    Yes, that’s the key. Being confident about who you are and what you are doing is the most important tip for personality development. Never doubt your capabilities and if there is something you need to work upon then put in all the effort so you can come over your fears and gain confidence. Read success stories or surround yourself with motivational thoughts or “encouragements” which can boost up your self esteem and help you in attaining a charming personality. Just everything you do, have faith in yourself and put in your hard work. There can be nothing more appealing in your personality than an incredible confidence.

    2. Be yourself

    Though one can always look up to other people to take an inspiration from, but you should still remain your own unique self. Each one of us is different, we have our own sets of skills and flaws and trying to be somebody else gets you nowhere and just simply backfires. Trying too hard to fit in a new group or wanting to belong should never take your authenticity and singularity away. Never try moulding into another person but instead work on being the best version of yourself.

    3. Check your attire

    I am not abruptly beginning to emphasize about your exterior self instead of your skills and abilities but one’s attire has an important role to play while making a desirable impression. And not just that, but it also gives yourself a confidence boost knowing that you look good and are dressed appropriately. Dress up in a decent manner and keeping your surroundings in mind. While flashy colors and too much body tattoos or piercings convey an unprofessional attitude, neatly ironed clothes make you look presentable.

    4. Work on your Body Language

    Body language is just as important for your personality as your verbal communication skills. It tells a lot about yourself and helps people in making accurate conjectures about you. Everything including the way you walk, sit, talk or eat leaves an impact over the people around you and having a correct body language can do wonders for your personality. Walk in an upright position with shoulders straight. Do not droop. Sit in a relaxed posture and make always eye contact while speaking.

    5. Be courteous

    Being courteous is never out of fashion and is well appreciated and respected by everyone. Be humble and greet everyone with a smile. Never shy away from helping or supporting your peers and being available to them whenever they need you. Doing random acts of kindness will not just make somebody else’s day but it will also make you come along as a pleasing person. Also it will give your personality a confidence boost. Be humble and down to earth to your juniors and seniors alike.

    6. Be a little fun

    Oh yes, this is necessary! Being able to find a humorous side in otherwise terrible situations and bringing a little quirkiness of your own is appreciated by one and all. Everybody loves a person who can make them laugh and bring a funny perspective to the regular things of life. One does not need to be all serious and sober all the time but adorning your funny hat (not literally) every once in a while will turn you in to a more charming personality.

    7. Be a good listener

    “Most people do not listen with the intent to understand; they listen with the intent to reply.”  True it is. Being a good listener may not seem like but it is an important step towards achieving a more likable personality. When somebody talks to you, listen with interest and give them all the attention and importance. Maintain a direct eye contact and do not get distracted by the surroundings. It will help you in knowing a better deal about people and attending them in a better way.

    8. Read more often and develop new interests

    A man of very few interests has very little to talk about. But if you are well informed about things and cultivate a number of interests, more people tend to like you. You can strike up interesting conversations instead of appearing to be dull and monotonous. When you meet new people you do not have to think about what to say as you can share your knowledge or your interests and get them indulged in conversation.

    9. Meet new people

    Meeting new and different kinds of people is a healthy step towards expanding your horizons and exposing yourself to a larger number of things. You get an opportunity to know more about other cultures and lifestyles and it significantly has a positive effect on your own personality.

    10. Have an opinion

    Having an opinion and being able to confidently put it forward doesn’t just help making your conversations interesting but it also makes you look more influential and well informed around other people. Never shy away from projecting your opinions even if they happen to conflict with those of other people. Be well informed about all the relevant stuff in your surrounding and fell free to have opinions. It will make yourself feel important too

    11. Bring positivity in your outlook

    Your thoughts and your actions both need to be positive in order to have an attractive personality. The way we think has a lot of effect on the way how we act. And if one prospers positive thoughts inside his mind then that also gives him a confidence boost and enhances their personality. Situations and circumstances in life can always be full highs and lows. But in order to adopt a positive outlook towards life, you need to find the brighter side of the things and focus on the good parts.

    12. Know yourself

    Obviously before you get on developing something you need to know all about it first. The same goes with your personality. One needs to start with taking a good look at themselves, analyzing their traits, the strengths and weaknesses and everything that needs to be worked upon. Don’t shy away from accepting your flaws and learn about yourself as much as you can.

     Source: - http://listovative.com

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