I\’m going to show you how to lose inches and weight fast. I\’m going to give you 2 simple exercises that you never heard of… but can do at home in less than 5 minutes. The first exercise will help you to lose 2-3 inches from your waist in a month. The next exercise will help you to lose OVER 5 pounds in a couple weeks.

Combined, they\’ll quickly transform your body into a lean, sexier YOU.

1. To lose inches, do the vacuum pose

This is the top exercise for waist reduction. Jogging, sit-ups, and crunches are nothing compared to it. It\’s a simple exercise too. Just suck in your abs (the lower abs around your belly button) and hold for 15-30 seconds.

Then rest a few seconds and repeat.

Do that for a minimum of 5 minutes a day (not counting rests) and you\’ll have a waist 2 inches smaller in less than a month.

2. To lose weight, do Hindu squats

Don\’t worry, this is a great cardio exercise. It\’s not squatting with weights to build muscles. You need nothing more than your body. Here are the keys… squat fast and touch the ground during each repetition so that you don\’t cheat the movement by not squatting deep enough.

By squat fast, I mean doing at least 20 repetitions for each minute you do this exercise. For the best results, you\’ll do over 100 squats in 5 minutes or less. But don\’t try to do that right away.

Take a few days and build up to it by doing 40 squats in 2 minutes, 60 squats in 3 minutes, etc. It\’s a short, powerful weight loss exercise. It\’s simple, yet you can\’t say it\’s easy.

One of the more interesting places in which to find eye exercises is from yoga. That discipline teaches many of the people who practice it how to also work on strengthening their eyes and their visual concentration. This helps if you have a job in which you often have to sit in front of the computer monitor throughout the day and sometimes feel that you have lost your ability to focus.

Here some of the ways Yoga suggests improving your visual strength.

1. Focus your eyes on the tip of your nose — but do it without blinking. Stay focused on the tip of your nose for as long as you feel comfortable. When you need a break, stop, close your eyes and relax.

2. Focus on your “third eye” without blinking. According to yoga, your “third eye” is the spot between the eyebrows above your nose. While you are focusing, close your eyes and relax. This may feel strange and tough to do at first. Don’t get frustrated though, as you keep focusing, it will become easier and easier for you to.

3. Now, without turning your head, try to focus both eyes on your left shoulder. Try to keep this focus for as long as you can. After you have reached your stopping point, you need to close your eyes and relax. Then turn your focus to your right shoulder.

This should give you a good starting point for how yoga suggests to exercise your eyes

There\’s a fine (and even fun) abdominal exercise you can do using a $30 exercise ball from the local sporting goods store.

1. Once you have the ball, sit on it, holding the feet flat on the floor. Now slowly allow the ball to roll backwards.

2. Now lie back on the ball until the thighs and torso are parallel with the floor.

3. Cross your arms over the chest area while tucking the chin in toward the chest.

4. Raise your torso about 45 degrees. You should feel your abdominals contracting.

5. Continue until you feel the desired tension in the abdomen.

You can use this same tool and exercise to work your oblique muscles.

1. To do so, just move your feet closer together. This is will make the exercise less stable, and is exactly the effect you\’re striving for.

2. Breathe out as your contract, and breathe in as you return to your original position.

The exercise ball routine is good not only to incorporate into your regular exercise set, but is good to use on those days when you just don\’t feel like committing to a full-flown work-out. You can do it in a few minutes\’ time.

Interested in learning some eye exercises? Well, first you need to find out what kind of shape your eye muscles are in right now. So before you get started, here is an easy way to find out what kind of shape your eye muscles are starting out in. Don’t forget, though, you don’t want this to hurt. So if you feel uncomfortable or dizzy, you need to stop this exercise and close your eyes, while looking straight ahead. Relax if you start to feel funny, too.

If you are ready to measure your eye muscles, you’ll need to follow these steps.

* First, while keeping your head steady, look up and find the edge of your range of vision. That’s where there is darkness where you field of vision ends.

* Next, follow that darkness all the way around to the right, down, and back up to the top on the other side.

* After that, you need to look straight ahead and relax. You are next going to check out the end of your field of vision on your other side.

Do this again going to the left, down, around and back up.

* Remember, if you feel any sort of pain, stop and slow down.

* After a while, you should be able to do 10 circles at a time. This will test the limits of your eye muscle strength and help you in the long run.

The pelvic lift is a very simple exercise which can be done at home. This exercise mainly strengthens the muscles in the upper and lower back and helps to ease the back pain. It is not only for the back but contributes even to the buttocks.

1.) Lie down straight on the floor. Keep your arms on the stomach.

2.) Bend the knees such that the feet are firm on the floor.

3.) Push the lower back against the floor.

4.) Now lift your buttocks from the floor slowly without any strain as far as possible.

5.) Breathe in and out and hold the same position for 15 to 20 seconds.

6.) Slowly come down to the normal posture and remain still for another 15 to 20 seconds.

7.) Continue repeating the same process for 10 to 15 times.

8.) Make sure that the head, spine and legs fall on a straight line at the start of the exercise.

Generally there is an opinion that back exercises should be avoided when there is a pain in the back. No, this is a wrong thought. The best remedy for back pain is doing a proper exercise. Hip rolling is an exercise which can be done by all. It is an exercise which is mainly for the lower back.

1) To start with always lie with the back on a flat and firm surface like table or on the floor.
2) Place your arms across the chest.
3) Bend the knees with the feet firm on the surface. Now slowly move the head to left.
4) Simultaneously move both knees to the right. Relax and let the knees move down slowly without applying any pressure.
5) Bring the head to center and knees to position.
6) Repeat the same in the other side.
7) Consider right and left movement as one set and continue the sets for 10 to 15 times a day.

It will help you in reducing the lower back pain. As the name suggests it rolls the hip from left to right thereby increasing the motion in the hip joint. It also strengthens the supporting muscles.

1) Hip Extension : While I\’m fond of more compound moves (like the squats and step ups listed above) since they work more muscle groups, the hip extension is an exercise that targets the largest muscle in the body…the gluteus maximus. For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity. Another interesting variation is to lie with your hips and torsos supported by a ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling.

2) One-legged Dead lifts : Dead lifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

What is the main purpose of breathing exercises? More than anything, they help to preserve a calm, peaceful state of mind, ridding you of much of the tension that comes from daily life. Here is a routine popularized in Yoga, but which many health-conscious individuals have now found helpful.

1) Find a comfortable chair and sit up straight in it. Breathe in, and as you do, relax your stomach muscles. Feel as though the stomach is filling with air like a balloon.

2) After you feel like the stomach is filled, keep inhaling. Feel the middle of your chest filling with air, expanding the chest and rib cage areas.

3) Now hold the breath for a few seconds, and then start exhaling as slowly as you can.

4) As you slowly allow the air to escape from your lungs, relax the chest and rib cage. Start pulling the stomach in, forcing out the remaining air.

5) Now shut your eyes and focus — really focus — on your breathing.

6) Keep your face and mind totally relaxed, letting everything else in your world go.

7) Continue this routine for about five minutes. We recommend this especially if you\’re one who finds it difficult relaxing before going to bed at night. This is a great way to unwind and let all of the day\’s stresses go.

Let\’s discuss the Leg Lifts and Leg Raises. And no, we\’re not in the wrong section. Both the Lifts and Raises contribute significantly to abdominal development. Let\’s start first with the correct way to do a leg lift.

Leg Lifts:

1. Lie flat on your back and place your calves on a flat bench seat.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them towards your hips
d. Exhale hard
4. Hold the contracted position for a slow count of 1-3 seconds.
5. Keep repeating this movement until fatigued.

Now for the Leg Raises:

1. Lie on your back on the floor or an inclined board with your head toward the raised end.
2. Grasp the end of upper bench with your hands to stabilize your body.
3. Bend your leg 15-20 degrees or until you feel your back relax.
4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
5. Repeat until the desired number of repetitions is complete.
6. Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.

Want to lose weight? Then get moving! Running and walking are two excellent weight-loss exercises.

1) Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don\’t need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

2) Walking - walking is a perfect exercise for beginners if they\’re just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn\’t tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won\’t really burn many calories unless you walk at a fast pace.

3) Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it\’s much easier on your feet and legs.