VineshWay: Customized Fitness

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Hindu Pushup/Suryanamaskar

1 Start with the position shown in the picture

2 As you go down, concentrate on your body, the muscles worked, squeeze each muscle

3 As you come back, stretch your back, your butt and your thighs as you push behind to get to the initial position.

4 Keep very deep breaths throughout this exercise* Muscle Gain + Fat burning*

The

Acrobat/ Chakrasana

1 Start this exercise with your knees slightly bent and your elbows too as you lie on the ground

2 Push yourself up

3 Take Deep breaths

4 Advanced: Try to Bring your arms and legs as close as you can

5 Advanced 2: Try to move around in this position like a crab

*Fat burning + Muscle lengthening and toning*

Horse Stance + Turning Punches

1 Start in the above position, make sure your back is straight as your butt sinks down

2 Punch while turning your hips

3 Make sure the punches are of moderate + high speed and going straight without getting your shoulder extended

4 Exhale hard while punching

5 Not necessarily suitable for obese people, sink in only as deep as you can

*EXTREME Fat Burning + Muscle gain + Moderate Cardio*

Body Bridge *Extremely important*

1 Start in the pushup position, using your forearms instead of your palms

2 Make sure your body is straight

3 It sounds easy but maintain the position for 2-3 mins

4 Advanced challenge: Maintain for 5-8 mins and go 3 sets of it. Enormous fat burn

even if the pic doesn’t look it, my abs are high enough to feel this drill.

*EXTREME Body Toning + Fat Burning, Primarily flattens your stomach.*

Side Body Bridge *Important*

1 Start in the above position, make sure your body is in best possible alignment

2 Take deep breaths while maintaining this position

3 Go for 30 seconds – 1 min to begin. Gradually increase till you reach 10

*EXTREME Body Toning + Fat Burning, Primarily flattens obliques.

Ball Bridge

1 Hold a ball as seen in the above position (not necessarily a medicine ball)

2 Push yourself upto pushup position

3 Hold as long as you can

*EXTREME Arms toning + Strength Gains*

Burpees.

1 Start from a neutral position

2 Quickly get on a squatting position

3 follow it up by pressing your palms on the ground and pushing your legs into pushup position

4 follow up by pulling your knees to your chest as you push by your palms and get on your feet

Discuss in forums

Now if your body fat % is above 14, you first need to go for fat loss before attempting much of facial toning, I maintain spot reduction of fat is not possible.

If you are thin-lean-muscular overall and still have pudgy or rounded faces, these are some things can help.

Methods to burn fat from the face:

1.) Chew a lot of gum together for long hours

2.) Facial exercises
These include:

Bottle Blowjob:

1.) Bite the edge of a bottle (with the lid) and balance the bottle
2.) Be careful to not overdo risking breaking a tooth or two
3.) Move it around using your creativity.

10 second Yawn
1.) stretch your mouth as if you are yawning
2.) Make a conscious effort to keep the position/stretch further for 10 seconds.

Smiley
1.) Open your mouth wide and tilt the edges upwards in similar fashion to a smiley.
2.) Maintain the position for atleast 15 seconds, repeat atleast 5 times.

Frowney
1.) Open your mouth wide and tilt the edges downwards in similar fashion to a huge frown.
2.) Maintain for 10 seconds, repeat 10 times atleast.

The Lion
1.) Open your mouth as wide as you can
2.) Stick your tongue out
3.) Make an ‘AAAAAAAAAAAAAAAAAAAA’ noise, vibrative kinda
4.) Go as long as you can, repeat twice or more.

Inverted tongue bite.
1.) Press your neck behind *face facing the sky*
2.) Stick out your tongue as you open your mouth
3.) Make the teeth touch the tongue.

MASSAGE: *self done*

1.) rub your hands on your cheeks using only the slightest touch from your fingers
2.) Do this in a circular motion and then an anti circular motion
3.) Make sure you feel some heat on the cheeks every time you do so
4.) the massage should last approximately ten minutes.

YOGA ASANAS FOR FACE HEALTH.

Halasana:
* lie down on your back with your spine and hands completely relaxed.
* slowly lift your legs 90 degrees and position them behind your head
* make sure your knees are not bent
* keep trying to straighten your knees and slightly raise them as you do this.
* hold for atleast 5 breaths

Dragon Yawn
* Make sure your knees are straight
* stretch your hands in a reverse manner as seen in the pic
* extend them above while bending your head to kiss the knees
* MAKE SURE THE KNEES ARE STRAIGHT
* less than 5 breaths