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See below a variety of selected videos and online resources for Legs Exercises

Fitness and Bodybuilding Workouts for Health and Fitness in India!

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Legs Fitness Motivation






I watch several videos and then share those which seem to cover valuable details. 

Also, kindly note that the different videos might cover the different valuable details and hence before doing an exercise, it'll be best to watch all related videos and consult a personal trainer and a general doctor since I'm neither of those two but a fitness enthusiast who shares valuable resources to save time and effort of people. 

There's a search bar on the top right side of this page to find more on the site. 

You're welcome to add your videos through your blog posts. 



Warm ups: mobility exercises will prepare the body to move quickly and efficiently

Top 10 Exercises Done Incorrectly and that How to Do Them Correctly by NHS

How to Do Lunges

Lateral Lunge

Alternating Side Lunge (dumbbell)

Why Do My Knees Hurt During Lunges?

How To Relieve Hip, Lower Back and Buttock Pain: Piriformis Myofascial Release Technique

How To Squat With Perfect Form

How to Squat Properly (MAJOR FORM FIX!)

How to GO LOW (Squat Deeper Instantly!)

Squat exercise - anatomy analysis

3 Big Squat Myths for Women!

Cellulite removal exercises - How to get rid of cellulite fast

Butt Training (squats, dead lifts, & lat lunges) with Sarah Grace

30 Day Fat Burn: Legs and Butt Shaper Workout

10 Exercises For A Tight Butt

Sculpted Legs Workout (4 EXERCISES YOU’VE NEVER TRIED!!)

Instructional Fitness - Leg Extensions

How To: Leg Extension (Cybex)

Preston Noble's Workout For Massive Calves

Best Calf Workout For Massive Calves

Calisthenics Leg workout - 10-15 Variations for street/home/gym (HD)

Read more…

Time to Back off from Strenuous Workouts

10824444883?profile=originalRippling biceps, toned abs and a perfect Y-figure –without a shred of doubt, this is the latest fashion statement among Indian youths. This fitness trend started almost a decade ago, influenced by Salman Khan and his ilk flaunting bare chests on the silver screen, and you know the rest is history.It was then when the youth from every nook and corner of the country started hitting gyms, spending long hours working out and putting in their best effort to sculpt a fit, toned body that they can flaunt.

While some may consider flabby bellies among men a symbol of prosperity and happiness, and since obesity is rampant, the obsession for a well built physique certainly increased overall awareness for health and fitness. However, experts warn that poor training practices, improper equipment, lack of conditioning, or insufficient warm-up and stretching prior to exercise could lead to serious health issues, especially in the vertebral column.

“Unfortunately, young people do not pay heed to such advices, until they actually start experiencing serious health complications,” says Dr. Puneet Girdhar Consultant-Spine, Orthopaedics & Joint Reconstruction from BLK Hospital.

Like 36 year-old Neeraj Mehra, an engineer by profession, caring husband and loving father, who always managed to squeeze out a couple of hours for his daily workout, but having been diagnosed with problem in his spine had to eventually stop exercising completely.

This is not an isolated case; experts warn that with increasing tendency to go for untrained and inappropriate workouts, rise in sports injuries- a term used to differentiate musculoskeletal problems springing up due to vigorous physical training, is quite likely.

While an appropriate amount of physical activity is recommended to keep various physiological functions going smoothly, its excess could certainly lead to back problems. The spine is a column of 33 vertebrae, which are kept in place with spongy inter-vertebral discs and ligaments, and too much or incorrect exertion can disrupt this delicate column, and result in serious injuries,” says Dr. Puneet Girdhar.

Focussing on the facts,the National Institute of Neurological Disorders and Stroke states that apart from normal ageing and sedentary lifestyle, most of the people between the age group of 30 to 50 years suffer from back problem due to excessive and strenuous work outs.

Herniated and slipped disc is quite a common problem which could result from strenuous physical activity. While medication could manage a mild condition, for serious situations surgical intervention might be required,” adds Dr Girdhar

Herniated disc develops when one (or more) of inter-vertebral discs rupture, pushing out a jelly-like fluid, due to intense back strain. This leaked fluid initially irritates nearby nerves, eventually extending to nerve compressions which leads to numbness and severe pain in the concerned body part, especially legs, if it is associated with low back pain. Young age of the patients and their necessity to be active calls for such medical interventions which could restore fitness.

However, until sometime back, surgeries in spine treatment required the entire back to be slit open, putting a lot of people off, but thanks to the technological advancements in treatment modalities, which seem all geared up to put an end to the ordeal of patients suffering.

Treatment using MinimalAccess Spinal Technologies (MAST) is one such advent which helps surgically treating disorders of the spine with least disruption caused to the muscles. This can result in quicker recovery, decrease operative blood loss, and speed up the patient’s return to normal functions.

This surgery is very different from the earlier procedure which required the entire back to be slit open. MAST treatment can be done by making two or three small openings and the patient can return to his normal routine soon after recovery.

In some MAST approaches, also called “keyhole surgeries,” surgeons use a tiny endoscope with a camera on the end, which is inserted through a small incision in the skin. The camera provides surgeons with an inside view, enabling surgical access to the affected area of the spine.

The highly innovative cutting-edge equipment used in this form of surgery not only makes MAST feasible but also bring in an element of efficacy to the entire procedure, with as little disruption to the surrounding muscles, nerves and other soft tissues as possible which ensures that visible effect on the skin are as trifling as possible.

“Considering that MAST treatment restores almost complete spine functions and ensures speedy recovery, it is ideal for people who are comparatively younger and cannot afford to be left out from regular activities as retired persons can,” says Dr. Puneet Girdhar

While awareness would continue to playmajor role in helping people avoid conditions developing due to excessive exercise, advanced surgical options could help people suffering from spine problems, resume their normal routine.

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Let Not Uncontrolled Bladder Take Control of Your Life


Do you sometimes loose control of urine before reaching the toilet? Or are you someone who indulges in ‘toilet-mapping” (looking out for a toilet in a public place before starting your errands). Or do you have to visit the loo several times in between a movie? Do you sometimes have to use a pad to manage urine leaks?

If yes, you are one of those who suffers from Overactive Bladder also known as Urgency incontinence

People suffering from UI often have to face the embarrassing situation of involuntary and uncontrolled leakage of urine in public places.

Over active bladder is not at all a rare problem. Rather, with the growing elderly population it is becoming more common. However, due to a particular mindset that there's no remedy for this medical condition, unfortunately people often keep enduring the immense physical and psychological trauma,” says Dr. Sanjay Gogoi, Director Urology & Renal Transplantation, Fortis Memorial Research Institute, Gurgaon

UI, a very under-diagnosed and under-reported problem, is more a disease than a physical complication. The psychological ordeal it gives to the patient is beyond comprehension of those who are fortunate enough not to face this situation. People suffering from this problem often tend to seclude themselves from social and other gatherings, for fear of losing control over their bladder at the slightest instance.

While, UI has been noted to be a major barrier to social interests, entertainment or physical recreation for the people suffering from it, depression and poor quality of life are its obvious implications.  

There are different types of overactive bladder:

  • Frequent urges to urinate (urgency-frequency)
  • Inability to hold urine/leaking (urge incontinence)

A research published in Pub Med estimated that UI impacts 15 to 35% of the adult ambulatory population of 60 years and above, with prevalence rates among women being twice that of men.

In a hospital-based survey conducted in the year 2007, it was found that out of 3,000 women attending gynecology OPD (Out Patient Department) of the hospital, 656 were suffering from UI (which is 21.8% of the women visiting the gynecology department of the hospital).

Despite being very common, the disease is seldom registered due to social awkwardness linked to it, especially in case of women patients. With technology getting advanced and human physiology getting more explored, UI has become a treatable problem. Initially they are treated with behavioural therapy like bladder training, dietary modifications and pelvic floor exercises. Non-responders are treated with drugs, which although effective, have high drop outs because of side effects like constipation, blurred vision, dry mouth etc.

A minimally invasive surgical options like InterStim therapy is a recent and efficient treatment option to address this condition. Interstim, also termed sacral neuro modulation, involves the subcutaneous implantation of a programmable stimulator (similar to a cardiac pacemaker) which delivers low amplitude electrical stimulation to the nerves controlling the urinary bladder (sacral nerve). The U.S.FDA has approved InterStim Therapy, as a safe sacral nerve stimulator for treatment of Urinary Urge Incontinence, Urinary Frequency, and Urinary Retention.

InterStim is a proven long-term solution and more than 150,000 patients, world over have benefitted from it. InterStim therapy also provides an option to test it first before the patient makes the decision to get the implant. Patients can experience the therapy benefits and then decide if this is the right therapy for them in the test phase. For this an electrode (tined lead), is placed in the tail bone (sacrum), under local anesthesia. The external end of the wire is connected to a temporary external pulse generator. The device is activated and patient tries it out for 1–2 weeks. If the person’s symptoms improve by more than 50%, Interstim pulse generator is implanted under the skin in the region of the hip.

Explaining the InterStim technology Dr. Sanjay Gogoi  says, “The sacral nerves control the bladder and muscles related to the urinary function. If the brain and sacral nerves don’t communicate correctly, the nerves will not tell the bladder to function properly, which can cause bladder control problems. InterStim Therapy modulates the sacral nerves with mild electrical pulses. This helps the brain and the nerves to communicate so the bladder and related muscles can function properly.

WHO data/ US data - Global financial burden- treatment related costs/ job loss/ management of medical complications (treatment of urinary infections/ fractures/ depression etc)

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A novel cure for epilepsy

Deep Brain Stimulation therapy offers hope for those unresponsive to medication

Epilepsy has long been a neurological condition in which the person afflicted has been looked upon in a different light. Long back when medical research was in its infancy, epileptic seizures were looked as demonic possession. As it later emerged, epilepsy is caused by sudden surges in the electrical signals in the brain. Epilepsy happens to be the fourth most common disorder which affects people of all ages. Characterized by unpredictable seizures, epilepsy seizures manifests itself with varying intensity and types among people.

Asha, 23, has been living with epilepsy for the past 4 years and feels insecure to venture out to parties late in the night. Even her parents are worried to send her unaccompanied to educational tours or even to a friend’s place. Diagnosed when she was in her second year of Mass Media Graduate program, she missed an exam due to violent seizures. “We saw Asha’s personality withering right in front of us. She transformed from a happy-go-lucky girl to being extremely careful and under confident. She even fared badly in her campus interviews”, says a disheartened Mercy Agnes, Asha’s mother. The seizures may result due to hereditary tendency, brain injury,
congenital brain injury, brain tumours among many but mostly it is unexplained. Many a times, the condition is termed as seizure disorders as the epilepsy sounds foreboding and being diagnosed as
epilepsy is stigmatized .

Asha was put on antiepileptic medication almost immediately considering she was just a student However, she faced serious problems after consuming the medications. Despite multiple medicines, she continues to have seizures on a regular basis. On another occasion, her mother says, “She started complaining of stomach ache and dizziness almost every day. Considering it was a part of the treatment, we ignored it. Then she contracted malaria and had to be hospitalized”. Upon investigation it was revealed that Asha’s white blood cell count had drastically reduced which made her susceptible to infection and delayed recovery.  Asha’s doctor immediately stopped her medication and her condition improved .

Dr. Aditya Gupta, Head of Functional Neurosurgery with Medanta hospital says, “Some of the antiepileptic drugs are associated with certain level of toxicity and adverse reactions are often encountered. Since seizure medications lower excitability of nerve cells in the brain, it can also affect the normal brain activity. Cognitive functions like thinking, memory and attention span are likely to be affected when multiple antiepilepsy drugs are used” .

When her doctor introduced deep brain stimulation as a solution, they gave it serious thought. The medications on one hand were toxic, and on the other, were not making her free from seizures. Their confidence was boosted when Asha was free of epileptic fits six months after the surgery. It has been a year now and Asha leads a normal life.

Talking of this novel surgery, Dr Aditya Gupta of Medanta hospital says, “Those who have not gained control of seizures with multiple medications, and are not suitable for the usual kind of epilepsy surgery wherein the seizure focus is removed from the brain, have tremendous hope of a normal life with deep brain stimulation surgery. With stellar success rates in UK and US, many can benefit from this highly effective and safe treatment option”.

Deep Brain Stimulation (DBS) therapy involves placing electrodes in the anterior thalamus of the brain. These electrodes block the pathway of signals that causes epileptic seizures in hands and feet. DBS surgery involves fitting a DBS system in the brain which has mainly three parts:

A lead – It is a thin, insulated wire which is inserted through a small opening in the skull, and placed in the part of brain where the epileptic activity happens.

An extension – it is an insulated wire that passes under the skin of the head, neck, and shoulder, and connects the lead to the neuro-stimulator.

A neuro-stimulator/pulse generator – It is a small device, similar to a heart pacemaker and is usually placed under the skin near the collarbone. It contains a small battery and computer chip programmed to send electrical pulses to control symptoms. Depending on use, the stimulators may last three to five years and their replacement procedure is relatively simple. An MRI or CT scan is done before the surgery to guide the placement of electrodes. The doctor then places the DBS system in that part of the brain. Once in place, electrical impulses are transmitted from the neuro-stimulator, along the extension wire and lead to stimulate the part of the brain.

Dr Aditya Gupta adds, “DBS surgery is a safe and highly effective therapy which has benefitted all my patients that were chosen for this modality. The awareness regarding this new procedure in india is very poor. Novel treatment modalities are now available to
improve an epilepsy patient’s quality of life and must be explored”.

Read more…

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