BEWARE: SA MGA GUMAGAMIT NG MANTIKA. READ THIS PARA MA EDUCATE KAYO

Maraming klase nito COCONUT OIL, PALM OIL, OLIVE OIL, VEGETABLE OIL., at kung anu- ano pang oil. Iba- iba din ang brand. Merong mahal, meron ding mura. Merong nas bote, sachet, pack, naka lata, meron ding nakalagay sa container. Pero ang pinaka popular ay ang mga uri ng mantika na tinatawag na "TINAKAL" o yung tingi na mabibili sa palengke at tindahan. May ilan naman nakalagay sa small bottle gaya ng "bilog" (pinagbasyuhan ng Ginebra) o yung bottle container ng toyo o suka.

Anyway, kaya natin pinost ito dahil sa infografix ay upang paalalahanan natin ang ating mga kababayan na mahilig bumili ng murang mantika a.k.a "TINAKAL".

TRIVIA:
Alam nyo bang ang mga malalaking fast food chain gaya ng JOLIBEE, MC DONALDS, at iba ilang malalaking food restaurant ay gumagamit din ng mantika?

Question: Saan napupunta yung mga used oil nila? yung maitim na at talaga namang TOXIC na?!
Well, para sa inyong kaalaman ito ay hindi nila tinatapon, ito ay dumadaan sa paglilinis. May chemical lang na ilalagay dito at kapag naipatak sa maruming mantika. "VIOLA" instant clean oil na daw ito? at ito ay dumadaan na naman sa panibagong gamitan. Maaring ito ay gamitin sa pag gawa ng sabon, kandila o mas masaklap. Ito ay dadaan sa bukas ng merkado para bilhin ng mas mura at gawing regular na mantikang pang prito sa mga bahay- bahay.

Ito po ay ating espekulasyonm hindi po ito final na inpormasyon pero try niyo po mag research. Kung paano ka delikado ang mga mantikang paulit- ulit ng na recycle.

At yaman din lamang na napag usapan natin ang "MANTIKA". Ano nga ba ang pinaka safe at healthy na uri ng mantika?

Ang isang senyales na pangit ang uri ng mantika ay ito.

1. may amoy. (Ang magandang uri ng mantika ay ODORLESS)

2. Ang pagkaka dilaw ay manipis. ( Ang magandang uri ng mantika ay GOLDEN ang kulay)

3. Hindi madaling matulog sa basyo. ( Ang magandang uri ng mantika ay HINDI BASTA- BASTA NATUTULOG/ TUMITIGAS kapag malamig ang panahon)

Nasubukan mo na bang mag luto sa umaga? at yung mantikang gagamitin mo ay tulog sa bote nito? Kaibigan.. Ang uri ng mantikang yan ay delikado. bakit?
isipin mo nalang, pala ang sebo na dumidikit sa organ mo. Kapag nakain mo ito at sinabayan ng malamig na tubig? agad pala itong nagsesebo at wag mong irason na natutunaw ito sa loob ng tiyan dahil mainit naman ang temperature sa loob nito. Well, ang uri ng mantika ay iba- iba mga ka info.
At isa sa texture o uri ng madaling magsebo kahit sa may mainit na temperatura ay ang mantika na "TINAKAL" o yung mga mumurahing mantika. Pasintabi na po sa mga tumatangkilik nito. Ang pagtitipid kalaunan ay may masamang epekto sa inyong kalusugan. Ayon sa pag aaral almost 94% na sakit ay nakukuha sa uri ng diet, pinakamataas ito ay HIGH BLOOD, CHOLESTEROL PROBLEM, at SAKIT SA PUSO. Ang lahat ng ito ay naiuugnay sa maling pagkain. Maling pagkain nga ba? o "MALING MANTIKA NA GINAMIT SA PAGKAIN". .

I type niyo po sa google ang ''DANGERS OF COOKING OIL'' at i filter ang paghahanap para lamang sa ''IMAGES'' at kayo ay magugulat sa nakaka kilabot na katotohanan sa likod ng mga ''Vegetable Process oil'' mula sa soy bean, canola, Corn oil, PALm oil. at marami pang iba. at nakakatakot na ito ay kumokonek sa mga neurodegenerative disease at mga major cancer illness sa buong mundo.

Expensive marketing campaigns from food manufaturers-backed up by medical community- touted the supposed ''HEALTH'' of hydrogenated oils, decades of data prove our health didnt matter after all, as much as profit s concern.

DID YOU KNOW that Vegetable oil releases toxic called ''ALDEHYDES'' which cause CANCER AND COMMON NEURODEGENERATIVE DISEASE.

Maliban pa sa ugali nating mga pinoy na paulit ulit ginagamit ang mantika. mahilig ang iba na mag tabi ng pinag prituhan para ito ay muling gamitin sa susunod na pag luluto.
Ang malaking pwerwisyo nito kala unan ay mas miserable. or worst mas mahal ang kapalit dahil sa pag sulpot ng hypertension sa katawan. mataas na blood pressure, at malalang sakit sa puso.

Kung natatakot ka para sa iyong kalusugan? huwag mong i pagwalang bahala ang nabasa mong information ka info.

Tandaan. PREVENTION is BETTER THAN CURE.
at kung mura ang iyong mAntika na ginagamit ngayon, ISIPIN MO NALANG
na ang mahal na MANTIKA o yung sina sabi madalas ng mga wais sa buhay na
''QUALITY IS CHEAPER IN THE LONG RUN''

**Disclaimer**
Ang Post nito ay layuning baguhin ang maling mindset ng karamihan, HInd natin sinasadyang siraan ang anumang mga nasa business industry na tumatangkilik ng mga ''TINAKAL'' na mantika.
Ang Mura na Mantika na umiikot ngayon sa merkado ay ilang beses ng napatunayang may banta sa kalusugan. Gayun pa man. Anumang Opinyon o Mahalagang Impormasyon para depensahan ang Article na ito ay malaya nating tatanggapin. Mag iwan ng Komento. makipag ugnayan at maki bahagi sa argumento, maraming pong salamat, hanggang sa susunod mga ka info. :)

[Source Infograpix]

SLEEPING FOR LESS THAN 6 HOURS MAY CAUSE EARLY DEATH, STUDY FINDS

Specialists find "unequivoval" connection between absence of rest and expanded danger of unexpected passing.

Resting reliably for six hours a night may bring about an early passing, yet a lot of rest could likewise mean issues, as per a study that cases to have discovered unequivocal confirmation of the potential mischief from strange rest designs.

The exploration, by scholastics in the UK and Italy, dissected information from 16 separate studies crosswise over Europe, the US and Asia more than 25 years, covering more than 1.3m individuals and more than 100,000 passings.

It found that the individuals who are the most pat dozed for under six hours a night were 12% more prone to encounter a sudden passing over a time of 25 years than the connection was unequivocal, the analysts closed.

The study, distributed in the investigative diary Rest, was done by a group from the College of Warwick and the Federico II College restorative school in Naples.

The stories you have to pursue, in one convenient email Perused more

It additionally inferred that the individuals who reliably rest over nine hours a night can will probably pass on ahead of schedule. Sleeping in itself is not seen as a danger but rather as a potential marker of basic infirmities.

"Whilst short rest may speak to a reason for sick wellbeing, long rest is accepted to speak to increasingly a market of sick wellbeing." said teacher Francesco Cappuccio, who drove the study and is leader of the Rest, Wellbeing and Society program at the College of Warwick.

"Cutting edge society has seen a continous decrease in the normal measure of rest individuals take, and this example is more basic amongst all day specialists, proposing that it might be because of societal weights for more working hours and more move work. Then again, the disintegration of our wellbeing status is frequently joined by an augmentation of our dozing time.

"Reliably resting six to eight hours for every night might be ideal for wellbeing. The lenght of rest ought to be viewed as an extra behavioral danger element, or danger marker, affected by the earth and perhaps amiable to change through both training and guiding and also through measures of general wellbeing went for good alterations of the physical and workplaces."

The study noticed that past examination into absence of rest had indicated it connected with sickness including coronary illness, hypertension, weight, and diabetes.

Source: http://www.trusthealthtips.com

What he Did Every Night Caused Cancer in His Eyes And he Died! Make Sure You Don’t Do This Every Day!

This is the story of a 40 years old man who was diagnosed with cancer in his eye. There are many scientific studies that indicate that the green light which comes from your mobile screen can cause the death of the retina cells in humans and in the way affect our vision.

When we use the mobile phone in dark rooms, the light from the screen shines directly in our eyes, which can later provoke cancer in the eye and loss of vision.

This anonymous man of only 40 years old of age visited the doctor when he could not see clearly. The albumen of his eye became red because of serious  injuries. He used his mobile phone in a dark room every night before he went to sleep for 30 minutes. This damaged his eye and led to visual shortcomings and signs of eye cancer.

The doctors couldn't do anything in this case because a replacement of the retina is an extremely difficult. Make sure you avoid using your mobile phone in the dark before you go to bed, so you can protect your eyes!

Source: http://www.healthonlinecentral.com

How IMUREGEN will help you in OSTEONECROSIS? Real Tesimony here...

What Is Osteonecrosis?
Fast Facts: An Easy-to-Read Series of Publications for the Public

Osteonecrosis is  a disease caused by reduced flood flow to bones in the joints. With too little blood, the bone starts to die and may break down.

Osteonecrosis is also known as:

• Avascular necrosis
• Aseptic necrosis
• Ischemic necrosis

Osteonecrosis is mosten found in the hips, knees, shoulders, and ankles. You may have osteonecrosis in one or more bones.

In people with healthy bones, new bone is always replacing old bone. The process keeps bones strong and also happens when children grow or if a bone is injured. In osteonecrosis, bone breaks down faster than the body can make

enough strong, new bone. If you do not get treatment, the disease worsens and the bones in the joints break down. You may not be able to bend or move the affected joint very well, and you may have pain in the joint.

Who Gets Osteonecrosis?

Osteonecrosis can occur in people of any age, but it is most common in people in their thirties, and fifties.

What  Causes Osteonecrosis?

Osteonecrosis is caused when the blood flow to the bone decreases, but why this happens is not always clear. Some known causes of osteonecrosis are:

• Steroid medications
• Alcohol use
• Injury
• Increased pressure inside the bone.

Risk factors for osteonecrosis are:

• Radiation treatment
• Chemotheraphy
• Kidney and other organ transplants

Osteonecrosis is more common in people with illnesses such as:

• Cancer
• Lupus
• HIV
• Gaucher's disease
• Caisson disease
• Gout
• Vasculitis
• Osteoarthritis
• Osteoporosis
• Blood disorders such as sickle cell disease.

Osteonecrosis can also affect people for no known reason, even if they have no other health problems.

What are the Symptoms of Osteonecrosis?

When osteonecrosis first begins, you may not have any symptoms. You may start to feel pain when you put weight on a joint with osteonecrosis. As the disease get worse, you may have more pain and the joint may hurt even when you rest.

Pain may be mild or severe.

If the bone and joint start to break down, you may have severe pain and not be able to use the joint. For instance, if you

have osteonecrosis in the hip, you may not be able to walk. The time from the start of symptoms to losing use of the joint can range from months to more than a year.

How is Osteonecrosis Diagnosed?

To diagnose osteonecrosis, your doctor will take your medical history abd do a physical exam. Your doctor may then order one or more tests to see which bones are affected.

• X ray
• Magnetic resonance imaging (MRI)
• Computed tomography (CT) scan
• Bone scan
• Bone biopsy
• Measure of the pressure inside the bone

Treatment helps more if the disease is diagnosed early.

How is Osteonecrosis Treated?

Treatment helps to keep bone in joints from breaking down. Without treatment, most people with the disease will have severe pain and limited movement within 2 years. To decide on the best treatment, you doctor will find out.

• Your age
• The stage of the disease
• Where and how much bone has osteonecrosis
• The cause, if known. If the cause is steroid or alcohol use, treatment may not work unless you stop using those substances.

The goals in treating osteonecrosis are:

• To improve use of the joint
• To stop further damage
• To protect bones and joints.

For early stage disease, doctors may first order nonsurgical treatments. If they do not help, surgery may be needed.

Nonsurgical treatments

Nonsurgical treatments may relieve pain in the short term, but they do not cure the disease. One or more of these treatments may be used at the same time.

• Medications. Nonsteroidal anti-inflammatory drugs (NSAIDs) are used to reduce pain and swelling. For people with blood clotting problems, blood thinners may be used to prevent clots that block the blood supply to the bone. If you take steroid medications, cholesterol-lowering drugs may be used to reduce fat in the blood.
• Taking weight off the joint. Your doctor may suggest that you limit your activity or use crutches to take weight off the affected joint. This may slow bone damage and allow some healing. If combined with NSAIDs, it may help you avoid or delay surgery.
• Range-of-motion exercises. Exercise of the joints with osteonecrosis may help increase their range of motion.
• Electrical stimulation. Research has shown that this can prompt bone growth.

Surgery

In time, most people with osteonecrosis need surgery. There are four main types of surgery used for osteonecrosis. Your doctor will decide if you need surgery and what type is best for you.

• Core decompression surgery. Lowers pressure inside the bone to increase blood flow to the bone.
• Osteotomy. Reshapes the bone to reduce stress on the damaged joint.
• Bone graft. Takes healthy bone from one part of the body and uses it to replace diseased bone.
• Total joint replacement. Replaces the joint with a manmade one.

What Research Is Being Done to Help People With Osteonecrosis?

Some goals of research are to learn more about:

• How many people have osteonecrosis
• Risk factors for osteonecrosis
• Why steroids cause osteonecrosis
• The role of genes
• How to diagnose the disease early
• Better treatments for osteonecrosis
• Ways to improve hip replacement
• How mechanical factors—such as the alignment of hips, knees, and ankles—affect treatment success.

source: https://www.niams.nih.gov

REAL TESTIMONY HERE!!! =)

10 Medicines That Can Damage Your Kidneys. You Should Minimize Taking This Medicines

Medicines can be in a tablet, capsule and a liquid form, but mostly 70% of them has a side effects to human health. preferably to your kidney.

The medicines usually damage the kidneys, whose role is among the most significant for the overall health.

Here, we highlight the 10 drugs that you should avoid at all cost as they're the most dangerous drugs when it comes to kidney damage:

1. Analgesics, including acetaminophen and non- steroidal anti inflammatory drugs (NSAID): ibuprofen, aspirin, naproxen, and others available only by prescription.

2. Antibiotics, such as vancomycin, methicillin, ciprofloxacin, suldonamides.

3. High blood pressure drugs, including captopril (or Capoten).

4. Antiviral drugs, such as indinavir and tenofovir, used to treat HIV, nad acyclovir (brand name Zovirax) used for hermes infections.

5. Chemotheraphy dugs, such as cisplatin, pamidronate, carboplatin, bevacizumad, cyslosporine, mitomycin C, quinine, tacrolimus, interferons, as well as anti-thyroid drugs, like propylthiouracil, which is used in the treatment of an overactive thyroid.

6. COX-2 inhibitors, including celecoxib (brand name Celebrex). Valdecoxib (brand name Bextra) and rofecoxib (brand name Vioxx) are two drugs that belong to special NSAID class and they have been withdrawn from the market as a result of cardivascular toxicity.

7. Rheumatoid arthritis drugs, such as chloriquine, infliximab (brand name Remicade), and hydroxychloroquines, used in the treatment of sytematic lupus erythematosus, rheumatoid arthritis, and malaria.

8. Anticonvulsants, like trimethadione (brand name Tridione) and phenytoin (brand name Dilantin), used to treat various conditions, including seizures.

9. Heartburn medications of the proton pump inhibitor class, including rabeprazole (brand name Rabecid, Aciphex), esomeprazole (brand names Naxium, Esotrex), omeprazole (brand name Prilosec), pantoprazole (brand name Protonix), and lansoprazole (brand name Prevacid).

10. Lithium, used in the treatment of bipolar disorders.

Source:  medicines-that-can-damage-your.html

WARNING: Sleeping Position can be DEADLY!-Always Sleep On The LEFT Side Of The Body!-Here's Why!

We sleep sometimes  according to position where we are comfortable enough, not knowing the effect of it to our body.



Enough sleep is necessary to attain healthy body, and sleeping plays a vital role to achieve it, several brain activities are being affected due to sleeping.

Experts explain that skipping sleep can be harmful or even deadly, and that particularly refers to those individuals who are driving. If you don't get enough sleep you will look bad, you may feel moody and you will perform poorly.

In addition to this, the sleeping pose also has major impact on your sleeping, as well as on your overall welfare. Namely, the wrong sleeping pose could possibly cause various medical issues, including back and neck pain, headachesm fatigue, sleep apnea, muscle cramping, impared circulation, heartburn, tummy troubles and even premature wrinkles.

The Ayurvedic medicines believes that one of the world's oldest holistic (whole-body) healing systems, sleep is considered to be as important as diet when it comes to maintenance of the health and balance in the body. During the sleep. your body is able to repair and heal itself. In addition to that, your mind and emotions also become balanced through sleep. Moreover, it is advisable to sleep on the left of the body. Now many of you will ask: why?

BENEFITS OF SLEEPING ON THE LEFT SIDE OF THE BODY:
- Makes it easier for the heart to pump downhill
- Facilitate lymphatic drainage
- Encourages proper digestion
-Helps bile flow more freely
- Better elimination
- Helps circulation back to the heart
- Support healthy spleen function

The silent organ: Liver diseases sometimes have no symptoms

Published September 1, 2014 6:07pm (Updated 7:58 p.m.)

On Monday morning, actor Mark Gil passed away of liver cancer, his family announced in a statement.In a press release by St. Luke's Center for Liver Diseases, Juliet L. Gopez-Cervantes, MD characterized the liver as a vital organ, without which a person could not possibly survive.

However, she added, it is also a "silent organ.""It is a silent organ because it can be damaged without sending any signals or symptoms.

Many people live with liver disease for a long time without ever knowing it," she said.Some of the symptoms of liver disease may be nonspecific to the liver, and often patients have few or no signs of any liver disease at all, which makes the disease all the more dangerous.There are, however, common and visible symptoms of a disease like cirrhosis of the liver, including yellowing of the skin or jaundice, fatigue, weakness, loss of appetite, itching, and easy bruising because of the inability of the liver to function for blood clotting..

Source: http://www.gmanetwork.com

Know your Health. Chronic Myeloid Leukemia Causes, Symptoms and How to Prevent

Chronic Myelogenous Leukemia (CML)

What is Chronic Myeloid Leukemia?

Chronic myelogenous leukemia (CML) is a cancer that affects your blood cells and bone marrow --  the soft part inside your bones where blood cells are made.

You may also hear your doctor call it chronic myeloid leukemia. It's the same disease, just a different name.

With treatment, you may go into what;s called "remission." For most people, that doesn't meanthe cancer is completely gone, but it's less active than before. You can be in remission for many years.

CML usually happens when you're middle-aged or older. The symptoms tend to come on gradually. Many of them can also be signs of other illnesses. For instance, you might feel tired, lose weight when you're not trying to, or sometimes get a fever.

The disease starts with a problem in the genes of your blood cells. Sections of two different chromosomes switch places and make a new abnormal one.

This new chromosome leads your body to make white blood cells that don't work as they should. The're called leukemia cells and when they show up in your bloodstream there's less room for healthy blood cells.

Causes

Most people will never know what caused them to get it from your parents or from infections. Your smoking habits and diet don't seem to raise your chance of getting it either.

The only known risk is if you've been in contact with high levels of radiation.

Symptoms

CML has three phases: chronic, accelerated, and blastic. Your symptoms depend on which one you're in.

Chronic phase. It's the earliest stage and the easiest ti treat. You might not even have symptoms.

Accelerated phase. During this period, the number of blood cells that don't work right increases. You're more likely to get some of these symptoms.

• Feel very tired
• Have a fever
• Get bruises
• Have night sweats
• Be short of breath
• Lose some weight
• Feel less hungry
• Get swelling or pain on your left side (which could be a sign of an enlarged spleen)
• Feel pain in your bones

Other symptoms may include stroke, changes in your vision, ringing in your ears, you feel like you're in a daze and you get prolonged erections.

Blastic phase. The leukemia cells multiply and crowd out healthy blood cells and platelets.

In this stage, you'll have moresevere symptoms including:

• Infections
• Bleeding
• Skin changes including bumps, tumors
• Swollen glands
• Bone pain

Source: http://www.webmd.com/cancer

How IMUREGEN CAN HELP YOU? Read this...

TESTIMONY: 

                  

HOW TO SURVIVE A HEART ATTACK IF YOU ARE ALONE? DO NOT IGNORE THIS, IT CAN SAVE YOUR LIFE!

According to experts heart attack can occur unexpectedly and suddenly. All people who previously have experienced one or have predisposition should read this article as it can be life- saving.

Moreover, even those people who don't have a history of this disease in the family should read this useful article. It is a fact that you could know if someone needs your help you can save someone's life if you know what to do in such situation.

In case you notice that your heart starts irregular and much faster, if you start feeling unwell and sick you have only 10 seconds to react before you lose consciousness. You have another 10 seconds to react and prevent some severe condition.

This is what to you need to do to save your and someone else's life:

In order to prevent fainting you need to start coughing for several seconds. First take a deep breath, and make sure to cough prolonged and deeply.

it is extremely important to take a deep breath and cough every 2 seconds until your hearts starts beating normal again or until medical assistance arrives.

Namely, by taking a deep breath you will bring oxygen to your lungs and the cough controls the blood flow to your heart.

All of you should learn this procedure as it can help victims to get to the hospital in time and furthermore to get medical care before it is too late.

Keep in mind that before you do anything you need to call 911 and while help is on the way you should start using this technique in order to stay conscious and thus to prevent dangerous condition.

Share this article with your friends and family as it can save your and somebody else's life.

Source: naturalremedies.com

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12 Simple Flat Tummy Workouts You Can Do At Home

Of course, there are many fitness centres to flatten your tummy. But many people don’t have time to go for fitness centres and some people can’t afford that much of money.You can maintain a good diet to make your tummy flat, but some of you cannot follow the diet rules due to the lack of will power.

It is not always possible to control ourselves from not eating the delicious food. But no need to worry, here are some simple workouts that you can try at your home. So, it costs nothing to get a flat tummy!

First you have to know the size of your tummy to reduce it. Get a measuring tape and wrap it around your waist at your belly button and check your girth. Take the measurement while you are standing up. Make sure that the tape measure is level.

For women, the healthy waist size is 35 inches and for men, it is 40 inches.

Flat Stomach Workouts

1. Burpees/Squat Thrust

Burpees can burn calories and make you stronger. There is no need of any equipment for this workout. Try it!

Process

1. Stand with your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
2. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line.
3. Now jump the feet back to the start position.
4. Continue jumping feet out and in for 30 to 60 seconds for 3 sets of 10 reps.

2. Crunches

Crunches is a great exercise to reduce stomach and for building strong abdominal muscles. Anyone who wants to get flat tummy can perform this exercise.

Process

1. Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands either sides of your head, don’t lock your fingers or don’t pull your head up.
3. Push a little of your back into the floor to engage the abdominals.
4. Tilt your chin slightly. Leave a few inches space between your chin and chest.
5. Now roll your shoulders off the floor.
6. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor.
7. Just be like that for a moment at the top and then move back down slowly.
8. Do this 3 sets of 15 reps.

3. Hindu/Judo Push-up/Dive Bombers

This exercise also helps you flatten the tummy. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required. Try it!

Process

1. Put your hands flat on the floor. Maintain a distance shoulder’s width apart.
2. Keep your back straight and extend your legs behind you forming the push-up position.
3. Keep your feet wider than your shoulder’s width. Your body should be supported only by your toes and hands.
4. Start position: Take your hands in the backward direction towards your feet. Maintain your arms straight. Now arch your chest and body in the forward direction so that your hips move down towards the floor.
5. Final position: Now, when you reach the start position again, straight your arms and arch your back. Doing this pushes your torso in the upwards direction such that your chest is outwards and your sight should be in a direction above you.
6. Do this exercise 3 sets of 12 reps.

4. Mountain Climbers/Alternating Knee-ins

Mountain climbers show effect on your abs. Try this exercise to flatten your tummy fast. You can do this at home without any equipment.

Process

1. Place your hands flat on the floor, shoulder-width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line. Your weight should be supported on your hands and toes only.
4. Start with either leg. Flex your knee and hip at the same time to bring your knee up and then under your hip. You should keep the other leg extended completely.
5. Now reverse the position of your legs by extending the leg back which is extended. And simultaneously flexing the straight leg until it is in the start position.
6. Do this for 3 sets of 15 reps.

5. Jump Squat

You can do this exercise without equipment. Just follow the below steps and reduce your tummy size easily.

Process

1. Stand with your feet shoulder-width apart.
2. First do a regular squat, later engage your core and jump up.
3. When you land, lower your body back into the squat position to complete one rep.
4. Do this exercise 3 sets of 15 reps

6. Lying Leg Lift

Lying leg lift offers many benefits along with flat tummy. Try it doing at home, this exercise also don’t need any equipment.

Process

1. Use a bench if available. Let your legs hang off the edge that will increase your range of motion.
2. Place your hands under your glutes with your palms facing down.
3. Keep your legs straight and hold a dumbbell between your feet if your need added resistance.
4. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for one second.
5. Do this exercise for 3 sets of 15 reps.

7. Windshield Wipers

It is a core exercise and fun also. But it is not for beginners. Know here how to work on this exercise to flat your tummy. First it is needed to do cycling for several months to get your obliques strong.

Process

1. Swing left and right like a windshield wiper.
2. In the start position only go for 45 degrees to each side. When you are strong and flexible you can go to 180 degrees range of motion.
3. Now swing back and forth slowly.
4. Do this exercise for 3 sets and 15 reps.

8. Superman / Extended Arms & Legs Lift

Superman can help you to reduce your tummy. It also strengthens your lower back. No equipment is required for this exercise also.

Process

1. Lie down your face on your stomach with arms and legs extended. Keep your neck in neutral position.
2. Keeping your arms and legs straight and torso stationary, lift your arms and legs up towards the ceiling to form an elongated “U” shape with your body.
3. Hold for 3 to 5 seconds and lower back down to one completely.
4. Do 3 sets of 15 reps.

9. Leg Pull-In Knee-up

This exercise shows the effect on your tummy as well as on lower back. There is no need of equipment for this exercise. Try it!

Process

1. Lie down flat with your hands under buttocks.
2. Keep your knees together and pull them in towards you and move your torso towards them. Also lift your neck, head, and shoulders up.
3. Hold and then return to starting position.
4. Do this exercise for 3 sets of 15 reps.

10. Side Plank

This exercise will reduce the size of your tummy and also it shows the effect on your lower back. Try it!

Process

1. Hold your whole body in a straight line with your elbow beneath your shoulders.
2. Without letting your hips drop, hold in that position as long as you can.
3. Repeat the same on the other side.
4. Do this exercise for 3 sets of 30 reps.

11. Inchworm/Walk Out

Inchworm has many benefits for your fitness along with tummy reduction. Try it at your home.

Process

1. Stand straight with your legs extended.
2. Bend over from your hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward. Don’t allow your hips sag.
4. Take small steps and walk your feet to hands.
5. Do this exercise 3 sets of 15 reps.

12. Plank

In 5 minutes of this daily exercise helps you to lose your tummy weight naturally. Try it at your home.

Process

1. Get into a press-up position.
2. Bend your elbows and rest your weight on your forearms.
3. Your body should form a straight line from shoulders to ankles.
4. Suck your belly button into your spine to engage your core.
5. Hold in this position for a few seconds.
6. Do this exercise 3 sets of 30 reps.

These are the best exercises that can help you to get flat tummy and you can have more benefits by doing these exercises regularly. No equipment is required for all the exercises mentioned above. Try them at your home and get your tummy flat.

Source: http://dailyhealthmedia.com/?p=272