Developing a well-proportioned figure necessitates the cultivation of sturdy and conspicuous hip muscles. By doing so, you not only enhance your physical appearance but also create an opportunity to amplify your posture, flexibility, and strength in the lower regions of your body. In light of this objective, we have specifically mentioned productive exercises for the butt and hips by targeting their muscle groups.

Best exercises for hips

Below are some exercises for hips that can be incorporated into your daily fitness regimen:

1. Squats
2. Pigeon poses
3. Lunges
4. Curtsy lunges
5. Fire hydrant movements

1.    Squats

Squats are one of the best exercises for wider hips. Start by positioning your feet at a shoulder-width distance, toes slightly angling outward. Descend gracefully by bending both your hips and knees, simulating sitting on a chair. Ensure you maintain an elevated chest and an aligned back, with your knees parallel to or following the same line as your toes. Lower yourself until your thighs are parallel to the ground, or according to what is physically comfortable for you. Push off firmly against their respective points on the ground using your heels primarily to stand upright again. Complete three sets comprising controlled movements and correct form, each consisting of 10–15 repetitions.

2.    Pigeon pose

Start by assuming a push-up position with your knees and hands on the ground. Next, bring your knee forward. Position it behind your right wrist. Extend your leg back. Slowly lower your hips towards the floor, allowing a stretch in your hip. Ensure your hips are properly aligned and your back leg extends comfortably. Hold this pose for about 20-30 seconds while taking breaths. Repeat the movements by bringing forward your left knee.

3.    Lunges

Stand straight with feet about hip-width apart; place your hands on your hips. Step forward with one of your legs, ensuring your knee is above your ankle. Bend the knees to lower your body towards the ground while keeping your back straight. Push off through the heel of your foot to return to the starting position. Switch legs; repeat the movement by performing it with the other leg, completing one lunge.

A neck hump is usually referred to as a dowager’s hump or buffalo hump. It is a common concern for many adults. It may be caused by poor posture, long hours spent on mobile devices or computers and sometimes underlying medical conditions. While it may seem like just a cosmetic issue, it can lead to discomfort, stiffness and even long-term health problems if left unaddressed.

What is a neck hump?

A neck hump is a rounded area at the base of the neck, typically where the neck meets the upper back. It often looks like a small hump or bump and can become more noticeable over time. This condition is usually the result of poor posture, particularly forward head posture, where the head leans forward and the shoulders slump. It may also be caused by osteoporosis, spinal conditions or the long-term use of certain medications.

Exercises for neck hump: Does working out help?

Yes, specific exercises and stretches can help reduce or even reverse a neck hump, especially when it is related to posture. Strengthening the upper back and neck muscles and improving flexibility can make a significant difference. However, it is essential to be consistent and patient.

It’s also important to recognise when a neck hump might be linked to a medical issue rather than just posture. In such cases, it is advisable to consult a healthcare professional before starting any exercise routine.

Exercises for neck hump: How to fix it?

Here are some effective exercises and stretches that may help correct a neck hump:

• Chin tucks

Chin tucks are a fundamental exercise designed to strengthen and realign the muscles in the front of your neck, ultimately aiding in reducing a neck hump. To perform this exercise, sit or stand up straight with your shoulders relaxed. Gently draw your chin towards your throat without tilting your head up or down. Imagine creating a double chin. Hold this position for a few seconds before releasing.

• Neck retractions

Neck retractions, also known as “neck nods”, are a targeted exercise aimed at elongating the cervical spine and countering the effects of poor posture. Begin by sitting comfortably with your shoulders relaxed. Slowly glide your head backwards, ensuring your chin remains level and does not jut forward. Hold the retracted position for a few seconds before returning to the starting point.

• Neck stretches

To perform this exercise, sit or stand upright and gently tilt your head to one side, aiming your ear toward your shoulder. Hold the stretch for approximately 20 seconds, feeling the gentle elongation along the opposite side of your neck. Repeat the stretch on the other side.

• Shoulder blade squeezes

Start by sitting up straight and relaxing your shoulders. Slowly draw your shoulder blades together as if you are gently pinching a pencil between them. Hold the squeeze for a few seconds, focusing on engaging your upper back muscles before releasing.

• Back extensions

To perform this exercise, lie face down on the floor with your arms extended forward. Lift your chest and head off the ground using your upper back muscles to initiate the movement. Hold the lifted position for a few seconds before lowering your back down.

Possible risks of exercises for neck hump

While exercise can be helpful, it’s important to be cautious. Performing exercises incorrectly or aggressively can lead to strain or injury. Those with underlying conditions like osteoporosis or spinal disorders should always seek medical advice before beginning any new workout. Similarly, if the neck hump is painful, growing rapidly or causing other symptoms like tingling or weakness, it may need professional evaluation.

This is particularly important for older adults, who might be more prone to age-related bone and joint issues. Supporting them with regular check-ups and treatment is vital, and this is where health insurance policy for family can be incredibly helpful. Having a proper health insurance policy ensures they receive the right care when needed.

Conclusion

When tackling the concern of a neck hump, incorporating these exercises into your workout routine can make a noticeable difference. You are on the path to a healthier, more balanced neck and back by targeting specific muscle groups, improving posture and enhancing flexibility. Remember, consistency is the key. Combine these exercises for neck hump with proper posture and a healthy lifestyle for the best result. Embrace the power of exercise to banish the neck hump and cultivate confidence in your appearance.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Last updated on: 4 Jul 2025

Love handles, those double pockets of fat around the waist, can become a frustrating challenge for many. While spot reduction is a myth, targeted exercise can help tighten and tone the surrounding muscles, contributing to a more sculpted waistline. Let’s delve into five fantastic exercises that can make up an effective love handle workout to say goodbye to those pesky handles and hello to a more confident you. Do complement the love handle workout with a balanced diet and holistic fitness approach for the best results.

What are love handles?

Love handles refer to the pockets of fat that appear on the sides of your waist. They usually become more noticeable when wearing tight clothing or bending sideways. Despite the name, there’s nothing particularly lovely about them when they affect your confidence or health.

This type of fat is known as subcutaneous fat and can be stubborn to lose. It builds up due to a combination of factors like unhealthy diet, lack of exercise and even hormonal imbalances.

Do love handles pose risks?

While love handles may seem like just an aesthetic issue, they might also be a sign of increased fat accumulation around the abdomen. This type of fat, especially visceral fat, is linked to serious health problems such as:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Stroke

Managing waist fat is not just about looking better, it’s about improving your overall health. This is particularly important as we age. Many families worry about healthcare costs for ageing parents, especially if health problems develop. This is where health insurance becomes essential. The insurance ensures they receive proper care when needed without the financial stress that can come with unexpected medical expenses.

Exercises for reducing love handles

Here are some of the most effective exercises:

• Russian twist

Russian twists are dynamic and engaging exercises targeting the oblique muscles and trim love handles. To perform this exercise, sit on the floor with your feet flat and your knees bent. Lift your feet off the ground while you lean back slightly, maintaining a straight back. Holding a weight or a suitable object, twist your torso to the right and the left.

• Bicycle crunches

Begin by lying on your back with your hands behind your head and your legs lifted off the ground. As you bring your right elbow to your left knee, simultaneously extend your right leg. Alternate sides, creating a pedalling motion while engaging your core and obliques. T

• Side planks

Start by lying on your side, supporting your body weight on one forearm with one foot stacked on top of the other. Lift your hips off the ground, aligning your head and heels in a straight line. Hold this position, feeling the deep engagement of the obliques and the lateral core muscles.

• Standing side crunches

While on your feet, stand with your feet hip-width apart and your hands gently clasped behind your head. Slowly bend to the right side to bring your right elbow towards your hip. Return to the upright position and repeat on the left side.

• Woodchoppers

Stand with your feet shoulder-width apart and a weight held with both hands above one shoulder. As you chop diagonally across your body, pivot your feet and engage your core to complete the motion.

Diet tips to reduce love handle fat

Here are some simple but effective dietary changes:

• Cut back on sugar and refined carbs: These are stored as fat, especially around the belly.
• Increase protein intake: Protein keeps you quite full and helps build lean muscle.
• Eat more fibre: Soluble fibre from fruits, vegetables and oats can help reduce belly fat.
• Stay hydrated: Sometimes, thirst might be mistaken for hunger. Water aids digestion and reduces bloating.
• Avoid processed foods: Try to stick to whole, natural foods whenever possible.

Conclusion

Love handles may seem like a small issue, but they can reflect deeper health concerns. When you combine targeted exercises with a balanced diet, you can reduce excess fat and improve your well-being. It's also wise to think ahead about long-term health, especially for ageing family members.

Along with fitness and nutrition, senior citizen health insurance ensures they are covered for unexpected health needs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

One cannot overlook the importance of well-developed calf muscles when achieving a well-rounded and balanced physique. Solid and stable calves are vital in boosting athletic performance, maintaining balance, and bolstering overall leg power. Whether you’re a dedicated sports enthusiast or pursuing improved lower-body aesthetics, integrating appropriate exercises into your workout regimen can yield significant results. This blog will delve into the finest five exercises for calf muscles renowned for building well-defined, robust calf muscles.

Best exercises for the calf

• Calf raises while standing
• Calf raises while sitting
• Donkey calf raises
• Jump rope
• Stretching exercises for the calf

1.    Standing calf raises

The standing calf raise is a fundamental workout for building calf muscles. This movement effectively engages the calf region’s gastrocnemius and soleus muscles.

Stand upright with your feet spaced hip-width apart to execute a standing calf raise. Grab a wall or other stable object for support. Rise up onto the balls of your feet by slowly bringing your heels off the floor. Hold the contraction at the top moment before lowering your heels back down. To increase the intensity, you can use dumbbells, a calf raise machine, or perform the exercise on a step to achieve a greater range of motion.

2.    Seated calf raises

The soleus muscle, which lies beneath the bigger gastrocnemius muscle, is the primary target of seated calf raises. In this exercise, the user sits on a calf raise machine or a bench with the knees bent to a ninety-degree angle while the feet rest on a platform.

You can place a weight across your thighs or use the machine’s weight stack. Push through the balls of your feet to raise the heels, contracting your calf muscles at the top. Lower the weight slowly and repeat. Seated calf raises are excellent for isolating the soleus muscle and promoting balanced calf development.

3.    Donkey calf raises

Donkey calf raises are less common but are one of the highly effective exercises for calf muscles. You’ll need a partner or a calf raises machine to perform this exercise that supports the donkey calf-raising motion. Position yourself on the machine with your upper body bent forward at the waist and your hips against the padding.

Your partner or the machine’s weight must remain on your lower back. Perform calf raises by lifting your heels as high as possible while maintaining the bend in your waist. This exercise provides a unique angle of resistance, targeting the calf muscles from a different perspective.

4.    Jump rope

Incorporating cardiovascular exercises like jumping rope can also contribute to calf development. Jumping rope enhances cardiovascular fitness and engages your calf muscles as you repeatedly push off the ground. This exercise is particularly effective for developing calf endurance and explosiveness.

Getting rid of mosquitoes is easier than you think

It’s that time of the year when the war with mosquitoes is about to begin. Mosquitoes might be tiny, but they can cause severe damage - dengue, malaria and several other dangerous diseases. Irritation and itching is a common nuisance and a good night’s sleep becomes uncommon, thanks to these irksome creatures. Using store-bought mosquito repellents and coils isn’t too healthy either.

Mosquitoes don’t attack random targets, they find specific ones depending upon odour and the amount of carbon dioxide breathed out. This list of natural and easy ways to get rid of mosquitoes will mask your odour so that you are left alone.

Neem and Oil mixture

Neem has several benefits and here’s another one – it’s an excellent mosquito repellent. Neem is anti-bacterial, anti-viral as well as anti-fungal. This natural herb has germicide and pesticide properties and is effective in keeping the pesky mosquitoes away. Neem can be mixed with either coconut oil or lavender oil in equal parts. This neem and oil mixture can be applied to your skin.

Tulsi

Tulsi is another popular herb to protect yourself against nasty mosquito bites. The medicinal properties of tulsi are well known and a tulsi plant is often found in homes. The leaves are already used in tea, and now you can use them against mosquitoes. The mere presence of a tulsi plant near the windows and door will keep mosquitoes from entering your house.

Garlic Spray
Forget about mosquito repellent sprays because we have a better one – a garlic spray! The strong smell of garlic is disliked not only by humans but also by mosquitoes. In fact, garlic is highly effective in keeping mosquitoes away. Crush garlic and boil it in water: the resultant mixture can be sprayed in your house to make it a safe haven away from mosquitoes.

Planning for a family is a joyful journey, but it also comes with responsibilities, especially financial ones. One of the most important decisions you can make is securing the right health insurance cover, particularly maternity health insurance. It provides financial help during pregnancy and childbirth which ensures you receive proper medical care without unnecessary stress.

What is maternity insurance?

Maternity insurance is a type of health insurance policy that covers expenses related to pregnancy, delivery and postnatal care. It may come as a standalone policy or be included as a benefit in a comprehensive health insurance plan. The aim is to help ease the financial burden associated with maternity care and hospitalisation.

What is covered under maternity insurance?

While policies may vary, most maternity insurance plans typically cover the following:

• Pre-natal consultations and check-ups
• Hospitalisation expenses for normal or caesarean delivery
• Post-natal care for the mother
• Vaccinations for the newborn
• Medical expenses for any complications during pregnancy

What are the benefits of health insurance with maternity coverage?

The primary benefit of maternity health insurance is financial protection. Pregnancy and delivery costs can be quite high, especially in private hospitals. Maternity coverage helps you manage these costs effectively.

Other key benefits include:

• Cashless hospitalisation: Many insurers have tie-ups with hospitals, allowing cashless treatment during delivery.
• Coverage for complications: In case of medical emergencies during pregnancy, maternity insurance can help cover the costs.
• Newborn coverage: Some policies extend health insurance to the newborn, covering medical tests and vaccinations.

Health insurance policies with maternity benefits are often part of a family health plan, which can also include coverage for other members of the household including elderly parents.

When to buy maternity health insurance?

Maternity health insurance typically comes with a waiting period ranging from 9 months to 4-6 years. Therefore, it is best to purchase a policy well in advance, ideally before you plan to conceive. Waiting until after pregnancy is confirmed may result in your claim being denied due to pre-existing conditions.

When considering family health insurance, it is also a good time to think about senior citizen health insurance. As your family grows, so do your healthcare responsibilities. Senior citizen plans are made specifically for individuals over 60 and offer benefits like annual health check-ups, higher coverage for hospitalisation and cashless treatment at network hospitals.

Conclusion

Maternity health insurance is a smart and necessary investment for anyone planning to start a family. It provides financial relief and also ensures access to quality medical care during one of life’s most important phases. Alongside, including senior citizen health insurance in your plan ensures that both new life and the elderly in your family receive the care they deserve. Planning with the right health insurance means a healthier, more secure future for the entire family.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

In medical insurance, grace period is an extension provided to pay your policy premium. It is typically a few days after the policy renewal due date.

Here, we will elaborate on what grace period is in health insurance and how it works.

What is grace period in health insurance?

Your medical/health insurance grace period is the extra time you get if you missed paying your renewal premium by the due date.

Failure to make the payment even after the grace period can result in your mediclaim policy cancellation or claim denial (if the claim is made after the renewal date). Most health insurance plans come offer a grace period of 15-30 days.

What is grace period?

A grace period grants you extra time to pay your medical insurance premium in case you aren’t capable of making the payment within the due date owing to an unforeseen situation.

How does grace period in health insurance work?

Many insurers provide a grace period of 15 days for the payment of health insurance renewal premiums. However, there are also different insurance companies that provide a grace period of 30 days.

The period of grace duration can vary depending on the insurer and the sort of healthcare coverage you purchase. Furthermore, it isn’t mandatory for each insurance provider to offer the advantage of a grace period.

 During this time:

• Your policy remains technically in force.
• You can make the payment without additional paperwork.
• If you fail to pay by the end of the grace period, the policy lapses and all benefits, including waiting periods and accumulated bonuses, may be lost.

Therefore, talking to your insurer and clarifying doubts is better than losing out on any benefits because of being in the dark. Read the fine print of your policy wording to see if a grace period is offered. The length of this period would also be mentioned in the policy wording.

Features of grace period in health insurance

Here are some key features that define how the grace period works:

• Duration: Generally ranges between 15 to 30 days, depending on the insurer.
• Policy continuity: If the premium is paid within this period, the policy continues without any breaks.
• No medical test required: You don't usually need to undergo a new medical check-up for renewal during the grace period.
• Premium amount remains the same: The payable premium during the grace period does not change.
• Varies by plan: Some health insurance plans may have specific grace period terms.

Benefits of grace period in health insurance

The grace period isn’t just a technical detail—it offers real, tangible benefits:

• Prevents policy lapse: Gives you time to renew and avoid policy termination.
• Ensures continuity of coverage: Especially critical for senior citizen health insurance, where medical coverage interruptions can be life-threatening.
• Retains waiting period progress: If you’re in the middle of a waiting period for a particular illness, timely renewal through the grace period ensures that the count continues.
• Avoids the hassle of reapplication: Lapsed policies may require a fresh application, medical tests and higher premiums.

Are grace periods and waiting periods the same in health insurance?

No, the grace period for your health insurance is not the same as the waiting period. Waiting period denotes a fixed length of time after policy issuance, during which you cannot raise a health insurance claim for treatment. This is usually 30 days. However, this applies only to planned medical treatments. In case of accidental/emergency treatment, you can raise a claim with your insurer even during the waiting period.

The grace period, on the other hand, allows you to pay your health insurance renewal fee after the due date has passed. For example, if your health insurance policy renewal payment is due on January 1, 2022, you can pay it until January 31, 2022, if you have a 30-day grace period. If you do not pay by the stipulated date, your insurance will lapse, and your insurer may start a fresh policy issuance process with a health check-up if required.

Conclusion

Late payments on your health insurance premiums, as well as failing to renew your coverage during the grace period, may be inconvenient and costly. Claims may not be processed during this period, and you lose the continuity benefits.

If you have any pre-existing clinical conditions, purchasing a new healthcare plan will be difficult, and you will have to restart the waiting period.

So, pay your health insurance policy renewal premium on time to enjoy continuing coverage advantages and prevent jeopardizing them. Even if there is a grace period, do not postpone payment unless there is an emergency.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Indian income tax regulations provide many opportunities to lessen your tax burden. However, most taxpayers are only aware of the ₹1.5 lakh deduction under Section 80C of the Income Tax Act.

By knowing about many other tax-saving possibilities, taxpayers can lessen the total tax payable during a financial year. In this article, we are listing five approaches on how to save tax under different sections other than 80C. We hope you find a useful resource in the list and use it to your advantage. Do remember that this is not an exhaustive list; you can consult a professional, like an income tax lawyer or a chartered accountant, to know about other options applicable to your particular situation.

Tax saving options other than 80C

Apart from Section 80C, taxpayers can claim deductions and exemptions under different sections of the Income Tax Act. Here are ten ways to save tax beyond 80C:

• Section 80D: Health insurance

Under Section 80D, you can claim tax exemption on the premium paid toward a health insurance policy. If you’re paying the premium for yourself or your dependents, the eligible amount for exemption is ₹25000. If you’re paying the premium for parents above 60 years of age, the eligible exemption goes up to ₹50000. In case you and your parents both are above 60 years of age, the upper limit on exemption for premium paid goes to 1 lakh (₹50000 + ₹50000).

• Section 80CCD (1B): National Pension Scheme (NPS)

Taxpayers can save by investing up to ₹50,000 in NPS under subsection 80CCD (1B). This is over and above the ₹1.5 lakh ceiling limit of Section 80C. So in total you can claim deduction for investments in NPS of up to ₹2 lakh, considering both Sec 80C and subsection 80CCD (1B).

• Section 24(b): Tax savings on the interest component of a home loan

Homeowners who have a loan can claim a tax deduction for the interest component of their mortgage under Section 24(b) of the Income Tax Act.

The highest tax deduction available to a taxpayer in this country for interest payments on a house loan for a self-occupied property is ₹2 lakh.

If the property for which the house loan was obtained is not self-occupied and is rented or presumed to be rented, there is no maximum limit for a tax deduction, and as a taxpayer, you can deduct the whole interest amount under Section 24.

However, the amount of tax deduction possible under Section 24 gets restricted to ₹2 lakh in circumstances when the borrower (i.e., homeowner) is unable to occupy the property owing to work, business, or profession carried on in another location, compelling him/her to stay in another location.

• Section 80E: Tax savings on education loan repayment

Borrowing to fund higher education is widespread these days. Students who take out an education loan to further their studies are eligible for a tax exemption on the interest component of the loan under Section 80E.

This tax advantage can be claimed by either the parent or the kid (student), depending on who is paying off the loan.

This tax advantage is accessible only when borrowing from financial institutions, not from family members, friends or relatives.

Taxpayers can claim the deduction from the year they begin repaying the interest on the education loan and continuing for the next seven fiscal years, or until the interest is paid in full, whichever comes first. The deduction for interest repayment has no upper limit.

• Section 80EE: Tax savings on home loan interest repayment for first-time home buyers

First-time home buyers (those who don’t own any other house property as on the date of loan sanction from a financial institution) can claim a tax deduction of up to ₹50,000 under Section 80EE.

This amount exceeds the ₹2 lakh limit set by Section 24 of the Income Tax Act for repayment of house loan interest.

To be eligible for this deduction, the house’s worth must be less than ₹50 lakh, and the loan must be for less than ₹35 lakh.

This section was originally presented in 2013-14 and was only accessible for two fiscal years. But this provision has been restored since 2016-17, and the tax advantage is available until the loan is returned, subject to a ₹50,000 yearly ceiling.

• Section 80DDB: Treatment of specified diseases

If you are a taxpayer and have been diagnosed with a life-threatening disease, such as cancer, any neurological disease (like dementia, motor neuron disease, Parkinson’s disease), or AIDS, you may be eligible for a tax deduction under Section 80DDB.

Individuals or HUF can claim a deduction under Section 80DDB for the medical care of a dependent suffering from a specified disease.

The deduction is limited to ₹40,000 or the amount paid (whichever is less). This maximum limit gets raised to ₹1 lakh in the case of senior citizens (aged 60 years and above) or dependents.

• House Rent Allowance (HRA) Exemption

If you live in a rented house, you can claim HRA exemption under Section 10(13A), reducing your taxable income. The deduction amount depends on:

• Actual rent paid minus 10% of basic salary.
• For metro cities- half of the total salary and for non-metro cities- 40% of the salary
• Actual HRA received.

• Savings Account Interest (Section 80TTA & 80TTB)

Under Section 80TTA, savings account interest up to ₹10,000 is tax-exempt for individuals below 60 years. Under Section 80TTB, senior citizens can claim an exemption of up to ₹50,000 on interest earned from savings and fixed deposits.

• Leave Travel Allowance (LTA) Exemption

Employees can claim LTA tax exemption for domestic travel expenses under Section 10(5). This can be availed twice in a block of four years.

• Donations to Charitable Organisations (Section 80G)

Donations made to approved charitable institutions or relief funds are eligible for tax deductions under Section 80G. The total deduction can be anywhere between 50% to 100%, finalised on the basis of the organisation to which the donation is being made.

How to save income tax in the new and old tax regime?

The Indian tax system offers two tax regimes—the old tax regime with deductions and exemptions and the new tax regime with lower tax rates but fewer exemptions. Here’s how tax-saving differs under both:

Old Tax Regime (Best for Maximising Deductions)

• Allows claims under Section 80C, 80D, 24(b), 80E, 80G, etc.
• Suitable for individuals who have significant investments and expenses.
• Beneficial for those with a health insurance plan covering their family and parents.

New Tax Regime (Best for Lower Tax Rates)

• Deductions such as 80C and 80D are not allowed.
• Lower tax rates across income slabs.
• Suitable for individuals with minimal investments and expenses.

Conclusion

Taxpayers should be aware of tax saving methods other than Section 80C so that they can get exemption on different investments and expenses made during the financial year. There are multiple ways to save tax , including deductions on health insurance, home loan interest, NPS and education loans. While choosing between the old and new tax regimes, evaluate your financial situation and select the one that maximises savings. Being aware of perks such as health insurance tax benefits can help you reduce your tax burden effectively while ensuring financial security.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

When it comes to fundamental bodyweight exercises, the push-up takes centre stage. This versatile move isn't just for fitness pros; it’s an excellent way for beginners to kick-start their upper body strength journey. Let’s master the art of how to do a proper push-up, ensuring you do it correctly and effectively. Get ready to elevate your fitness and discover the potential within each push.

Steps to do a push-up

Here’s how to do push ups for beginners:

• Starting position

Begin by getting down on all fours, with your palms positioned slightly wider than your shoulders. Your fingers should point forward, providing a stable base. Straighten your arms and legs, coming into plank position. Your body should form a straight line from head to heels, engaging your core muscles.

• The descent

As you lower your body, concentrate on your breathing. Inhale as you gradually bend your elbows, lowering your chest towards the floor. Keep your elbows at around a 45-degree angle to your body. Aim to go down until your chest is just about to touch the ground. Don't let your hips sag or arch your back during this phase.

• The push up motion

Now, it’s time to reverse the movement. Exhale as you push through the palms, strengthening your arms and return to the starting plank position. Imagine pushing the ground away from you. Keep your body aligned throughout the motion, avoiding any rocking and swaying. 

• Finding your pace

Start with the number of repetitions that feel doable for you, even if it’s just a few. As you get stronger, gradually increase the number of push-ups in each set. Remember, quality is more important than quantity. Focus on performing each push-up with proper form.

Imagine an exercise that looks easy but works wonders for your body. We are talking about planks! This deceptively simple yet remarkably impactful exercise is a cornerstone for building core strength and stability. Whether you are a workout enthusiast or just a novice starting your fitness journey, learning how to do a plank correctly can make a big difference. Here, we will explain  how to do a plank, paving the way for a stronger core and improved overall fitness.

Steps to do a plank

These steps will teach you how to do plank exercises correctly:

• Starting position

To begin, position yourself on the floor, resting on your forearms and knees. Your elbow should remain aligned directly under your shoulder; your palms should remain flat on the ground. Extend your legs straight behind you, balancing on your toes. Engage your core muscles while drawing your navel towards your spine, ensuring your body forms a straight line from head to heels.

• Maintaining the plank

As you hold this position, keep your body straight without letting your hips sag or your lower back arch. Imagine your body as a wood plank, maintaining a steady form and alignment. Engage your core, quads and glutes to provide stability and support.

• Breathing and duration

Breathe naturally as you hold the plank position. It’s essential to avoid holding your breath, as it can create unnecessary tension. Aim to start holding the plank for around 20–30 seconds. As you become more comfortable, gradually increase the duration, working your way up to a minute or more.

• Common mistakes to avoid

Now that you have learned how to do a plank, remember to be careful so as to benefit from its effectiveness. Avoid common mistakes, i.e., letting your hips sag, raising your hips too high, allowing your head to drop, or locking your elbows. Focus on maintaining a straight line from head to heels throughout the exercise.

Updated on - 12 Feb 2026

A well-built chest is a crucial part of an overall healthy body. It provides support, better posture and promotes well-rounded fitness. Many people tend to focus on the upper and middle parts of the chest, while the lower chest is often left out. But working on this area can greatly improve the shape of your chest and add to your overall build. Strengthening your chest muscles boosts appearance while also helping with daily movement, confidence and a sense of well-being.

In this blog, we will take you through some of the best lower chest workouts, at home and in the gym, to help you build strength, muscle and balance. Let’s begin!

Best exercises for the lower chest

Some of the best exercises for the lower chest are:

• Decline bench press
• Dips
• Decline dumbbell flyes
• Cable crossovers (low pulley)
• Decline push-ups

1. Decline bench press

Incorporate this into your routine to enhance lower chest development effectively and safely. The steps are as follows:

• Setup: Adjust the bench angle (15–30 degrees). Lie down with your head lower than your hips, and grip the barbell slightly wider than your shoulders.
• Stability: Plant feet firmly, arch back slightly and retract shoulder blades for stability.
• Descent: Bring the barbell to the lower chest, allowing elbows to flare naturally (45 degrees).
• Pressing: Explosively push the barbell up, maintaining control. Engage the lower chest muscles.
• Breathing: Inhale while lowering, exhale while pressing.
• Reps: Perform the desired reps with proper form. Gradually add weights for progress.

1. Dips

Dips, the best exercise for the lower chest, are a potent bodyweight exercise significantly targeting the lower chest muscles. The steps are as follows:

• Setup: Find parallel bars or use sturdy surfaces. Grip the bars firmly with palms facing down.
• Stance: Lift yourself up, arms fully extended. Lean slightly forward to emphasise the lower chest.
• Descent: Lower your body with control, bending your elbows to around 90 degrees.
• Ascent: Push through your palms, extending your arms without locking your elbows.
• Breathing: Inhale during descent, exhale during ascent.
• Reps: Perform reps, maintaining proper form for optimal lower chest engagement.

1. Decline dumbbell flyes

Sculpting a defined lower chest is achievable with decline dumbbell flyes. The steps are as follows:

• Setup: Lie on a decline bench (15–30 degrees), holding dumbbells above your chest.
• Descent: Lower dumbbells with a slight bend in the elbows, feeling a stretch in the lower chest.
• Contraction: Lift dumbbells back up, squeezing chest muscles.
• Form: Keep controlled movements and focus on lower chest engagement.
• Breathing: Inhale while lowering, exhale while lifting.
• Repetitions: Perform reps while maintaining proper form. Gradually increase weights for progress.

1. Cable crossovers (low pulley)

Cable crossovers using a low pulley effectively isolate and strengthen the lower chest muscles. The steps are as follows:

• Setup: Attach D-handles to low pulleys. Stand between the pulleys, feet shoulder-width apart.
• Grip: Grab handles underhand, palms facing up.
• Stance: Slightly lean forward, maintaining elbow bend.
• Movement: Pull the handles forward and downward in an arc, crossing at the base. Focus on lower chest engagement.
• Contraction: Hold briefly, feeling the stretch.
• Return: Slowly reverse to start.

1. Decline push-ups

Decline push-ups, the best workout for the lower chest, are a dynamic bodyweight workout that successfully targets the lower chest muscle mass. The steps are as follows:

• Starting: Anticipate a push-up position with your feet on a solid surface.
• Alignment: Preserve your body in an immediate line from head to heels, engaging your centre for stability.
• Descent: Bring your chest closer to the ground, maintaining the right form.
• Push-up: Push your frame again up to the beginning position, focusing on the decreased chest contraction.
• Respiration: Inhale as you descend, exhale as you push up.
• Repetitions: Perform a fixed number of repetitions, regularly increasing in intensity as you progress.

How often should you train your lower chest?

Aim to train your lower chest once or twice per week, allowing 48-72 hours of rest in between sessions. A targeted focus once or twice per week is ideal. Make sure that you do not overtrain your muscles and take breaks as and when required.

How many sets and reps should I do for the lower chest?

Here is a guideline combining compound and isolation movements in chest workouts:

• Compound lifts (decline press, dips):
  3–5 sets × 6–10 reps
• Isolation movements (flyes, cable crossovers, decline push-ups):
  3–4 sets × 10–20 reps

Conclusion

Incorporating all these workouts for the lower chest into your fitness regime with proper form and steady progress can yield desirable results in your lower chest improvement journey. Also, you must understand that consistency, suitable weight choices and a balanced average chest education plan are key elements in achieving your fitness objectives.

Continually consult a health expert before starting a new exercise routine, particularly when you have any pre-existing clinical conditions. As you focus on building a stronger, healthier body, it’s equally important to protect your well-being with the right coverage— a health insurance plan for yourself ensures you’re financially supported during medical needs, while a health insurance for family extends this vital protection to your loved ones, securing comprehensive care for everyone.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

If you are a beginner on your journey to building upper body strength, learning how to do a pull up might seem daunting. But fear not! Pull-ups are an excellent way to engage your back, shoulders and arms, and with the proper guidance, you will be pulling yourself up like a pro in no time. In this article, we will explain the steps to help you conquer this fundamental exercise. 

Steps to do a pull-up

Here is the step-by-step process for how to do pull-ups for beginners:

• Set up and grip

To start, find a pull-up bar that can support your weight. Stand beneath the bar and reach up, grabbing it with your palm facing forward and hands about shoulder-width apart. Make sure your grip is firm; your fingers should remain securely wrapped around the bar. 

• Body positioning

With your hands gripping the bar, let your body hang freely. Your arms should remain fully extended above you. Now gently stick your chest out and slightly curve your back. Engage your core muscles to maintain stability. 

• The pull-up motion

Here comes the exciting part — pulling yourself up! Begin by exhaling as you use your back muscles to initiate the movement. Imagine driving your elbows downward while simultaneously pulling them towards your back pockets. This engages your lats and biceps, the primary muscles involved in the pull-up.

As you pull up, focus on bringing your elbows down and back, aiming to get the bar to chest level. Keep your movements controlled and avoid any sudden jerks. Maintaining a steady motion will maximise muscle engagement and minimise the risk of injury.

The chest press is a fundamental and immensely potent workout, focusing on the chest, shoulders and triceps muscles. Whether you’re a gym veteran or starting to embark on your fitness journey, mastery over the chest press holds power. It  can markedly enhance your upper body potency and holistic fitness. Within this piece, we shall guide you through the correct method and sequential actions for how to do chest presses with utmost safety and efficacy.

Steps to do a chest press

Here are a few steps on how to do chest press properly.

• Warm-up

Kickstart your workout by engaging in a 5-10 minute warm-up session, incorporating gentle cardiovascular activities and dynamic stretches. These actions will prime your muscles for the upcoming physical activity.

• Choose your gear

The chest press exercise offers flexibility in equipment selection — pick from a barbell, dumbbell, or chest press machine. Opt for the gear that aligns with your fitness level and available resources.

• Arrange your position

1. Lay on your back with your feet on a bench.
2. Adjust the machine seat and handles to allow elbows to form a 90-degree angle while grasping handles.
3. Ensure your back, shoulders and head maintain contact with the bench or backrest.

• Hold and hand placement

Secure an overhand grip on the barbell or dumbbells, slightly broader than your shoulder width. Maintaining wrist alignment with your forearms ensures proper wrist positioning throughout the exercise.

• Lift the weight

In the case of a barbell, lift it off the rack with assistance from a spotter. While lying on the bench, hoist dumbbells to shoulder level, then extend your arms upward to initiate the movement.

• Lower the load

1. Lower the barbell or dumbbells to your chest slowly.
2. Keep your elbows at a 45-degree angle to your chest.
3. Keep your core engaged to maintain stability.

The quest for attaining peak physical well-being and an admired physique has sparked widespread debates on the correlation between fat reduction and strength training.

Frequently searched phrases such as “Does weight lifting reduce fat?” and “Does strength training reduce fat?” emphasise the need to tackle this matter comprehensively, relying on substantial evidence.

Let us embark on a journey to explore facts while debunking myths regarding the interplay of strength training and shedding adipose tissue.

The science behind fat loss

When you’re thinking of shedding those stubborn pounds, the secret lies in understanding the science behind fat loss. It all boils down to one factor: being in a caloric deficit, which means burning more calories than you consume.

This clever trick forces your body into an energy imbalance state that triggers the utilisation of stored fat as fuel.

While strength training alone may not directly impact fat reduction, it certainly plays a valuable role in boosting your overall energy expenditure. In other words, lifting weights can help create the necessary caloric deficit for successful fat loss.

Benefits of strength training

Strength training offers numerous benefits, including its potential to raise the resting metabolic rate (i.e., RMR). Even when at rest, muscle tissue requires energy as it possesses a natural state of metabolism.

By incorporating regular strength training into one’s routine, it becomes possible to develop and sustain lean muscle mass. Consequently, this heightened quantity of muscles results in an increased RMR.

Over time, such an elevated metabolic rate can contribute to gradual fat reduction.

Afterburn effect

Furthermore, engaging in strength training also activates what experts call the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).

Upon completing a vigorous session of strength training exercises, the body necessitates additional oxygen for restoration until it reaches its pre-workout levels.

This surplus oxygen intake continues even after the workout, leading to prolonged calorie burning.

By combining strength training with comprehensive strategies for overall fat loss, one can achieve superior outcomes compared to exclusively relying on isolated exercises aimed at reducing fat in specific areas.

Conclusion

Although strength training can contribute positively towards shedding excess pounds, one must also pay attention to the crucial role played by proper nutrition.

Consuming a balanced diet that aligns harmoniously with your fitness goals is crucial. To experience optimum results in diminishing adipose tissue, an individual’s resistance training regimen must complement a healthy eating plan. Moreover, achieving a caloric deficit may help fast-track effective fat loss.

Hammer curls are an excellent exercise for targeting the brachialis muscles in the upper arms. Bodybuilders and fitness enthusiasts frequently employ this technique to enhance their muscle size, strength, and power. Within this article, we'll help you understand how to do hammer curls and the precise sequence of actions required to execute hammer curls with precision, ensuring optimal results from your exercise regimen!

Steps to do hammer curls   

• To begin, select the appropriate weight for your hammer curls. It’s crucial to avoid lifting excessive weight to prevent injury or ineffective outcomes. Initiate with a manageable resistance; gradually increasing it as you make progress.

• Maintain an upright posture, placing your feet at a distance equivalent to your shoulders' width. Your arms must hang naturally by your sides. Grasp a dumbbell in each hand, ensuring your palms remain turned toward your body and your elbows are near your torso.

• Lift both arms simultaneously while keeping your wrists aligned and your elbows close to your body. Flex your biceps as you hoist the dumbbells until they reach your shoulder level. Then, in a controlled manner, lower them back down to the starting point. Maintain control throughout the entire motion.

• Perform this exercise for your desired number of repetitions. Afterwards, switch arms and repeat the process on the opposite side.

• To ensure proper form, keep your back straight and core muscles engaged while performing hammer curls. Keep your elbows close to the sides of your body throughout the activity, avoiding any movement in the centre of your body. This will help accentuate the effect on your biceps muscles. Moreover, keep a consistent and controlled motion all through the movement. Try not to jolt or swing the weights, as this can prompt injury.

• Once you have mastered the proper form for hammer curls, it is time to increase your resistance level. Start with a challenging but not too heavyweight, and increase the resistance as your strength increases over time.

When it comes to structuring our workout routine, a common thought that arises is — should we do cardio before or after a workout? It’s similar to picking the first game you want to play when you are full of energy. While some people start with weight training when they are most energised, others choose cardio. Then there are those that combine weight training and cardio, like peanut butter and jelly. Don’t worry; this article will help you decide whether you should do cardio before or after weight training. 

Cardio before weight training: The warm-up

Cardio can be like an espresso shot for your body as you start your exercise routine. When you engage in activities like jogging or cycling, your muscles get awakened, and you experience a warming-up effect that causes your heart to beat faster, enhancing blood flow and oxygen delivery to muscles. The surge in circulation also releases endorphins (feel-good hormones) that improve mood and reduce stress. This cardio warm-up primes your muscles, tendons and ligaments, making them more flexible and less prone to injury during subsequent weightlifting.

Improved stamina and endurance gained from cardio improve performance during weight training. If weight loss is your goal, beginning with cardio kick-starts calorie burning and sets the right tone for the rest of your workout. Moreover, the gradual transition from cardio to weightlifting allows your body to adjust to increasing intensity, while the mental preparation time helps you focus on your workout plan.

Cardio after weight training: The muscle-building bonus

On the flip side, many fitness experts will suggest cardio after weight training. This is because cardio may drain energy and fatigue muscles before the most strenuous activity: anaerobic workout (i.e., strength training). This could compromise the quality of your workout and affect strength training. Beginning with weight training triggers anabolic hormone release and ensures a focus on muscle preservation. Subsequent cardio leverages the heightened metabolism rate post-weightlifting.

That is why, to build your muscles, doing cardio after your weight training session is advisable, as your muscles are in the perfect condition to tap into fat stores for energy, maximising your body’s ability to burn fat while safeguarding muscle mass.

If you want a well-rounded workout that can give you an energy burst and prime your muscles for fat loss, starting with cardio might be your best bet. However, if you aim to build muscles and burn calories efficiently, giving weight training the first slot could be your secret weapon.

Conclusion

Now that you know the merits of doing cardio before or after weights, the choice ultimately boils down to your fitness goals, preferences, and how your body responds. When answering the query on cardio before or after a workout, it’s crucial to understand that both have their advantages; it’s all about finding what works best for you and aligns with your fitness goals. The key to maximising the benefits of your workout is to experiment, know your body, and craft a fitness routine that suits you best.

Want to develop strong and sculpted arms? Then bicep curls merit inclusion in your regular workout regimen. This exercise predominantly focuses on the biceps brachii muscles at the forefront of your upper arms. At the same time, it activates additional muscles within the arms and shoulders.

Whether you’re a fitness newbie or a seasoned enthusiast, performing bicep curls correctly is crucial if you want to optimise this exercise’s gains and reduce the likelihood of injury. This comprehensive manual outlines how to do a biceps workout precisely and effectively.

Steps to do bicep curls

Here are a few steps on how to do bicep curls.

• Choose your equipment

1. Choose your preferred equipment like dumbbells, barbells or resistance bands to perform effective bicep curls.
2. Tailor your equipment choice to your fitness level and accessibility.
3. Begin with a weight that allows you to perform the movement comfortably.

• Maintain proper posture

Stand tall, positioning your feet shoulder-width apart. Engage your core muscles and uphold excellent posture throughout the exercise. This approach guarantees the engagement of the correct muscle groups and minimises undue strain on your back.

• Hold the weight

If you’re using dumbbells or a barbell, grasp the weight with both hands using an underhand grip (palms facing upwards) and hands slightly wider than shoulder-width. If you’re using resistance bands, secure one end of the band under your foot and grip the other end with your hands.

• Initiate the curl

With arms fully extended and elbows near your torso, gradually raise the weights by flexing your elbows. Your upper arms must remain stationary throughout the movement. You must focus on contracting your biceps as you curl the weight upward.

• Control the movement

While lifting the weight upward, remember to exhale and contract your biceps firmly when reaching the peak of the motion. It’s important to refrain from swaying your body or relying on momentum to hoist the weight, as this can diminish the exercise’s impact and elevate the potential for injury.

When you are surrounded by clinking weights at the gym, determined to shed those extra pounds, do you sometimes wonder: Does weight training burn fat?

The answer is: absolutely yes! A well-planned weight training regimen may hold the secret to shedding stubborn body fat. Let’s understand why and how.

Weight training, also referred to as strength/resistance training, involves lifting weights to build muscles. But when you engage in weight training — lifting dumbbells, barbells or working with resistance bands, you are not just sculpting your muscles. You are also firing up your body’s burning furnace.

The magic lies not only in the workout but in its aftermath, which continues long after you have put down those weights.

The afterburn effect

Here is the exciting part. Weight training doesn’t just work its magic during your workout; it continues its fat-burning ability even after you shower. This post-workout phase is called the afterburn effect or Post Exercise Oxygen Consumption (EPOC). Essentially, your metabolism is elevated for hours. Yes, you’re reading it right — hours after your session!

Your body is repairing and recovering, expending energy and burning calories even as you rest. This means that weight training contributes to fat loss during the workout and long after you have left the gym or finished your session.

Shoulders are more than just a part of your body — they define your posture and confidence. If you want to sculpt your shoulders and enhance your upper body prowess, mastering the art of lateral raises is a must. Lateral raises are a powerful exercise that can help you achieve sculpted deltoids and improve your upper body stability. In this article, we will explain how to do lateral raises with precision, ensuring you harness the full potential of this transformative shoulder workout. Prepare to raise the bar and take your shoulder game to the next level!

Steps to do lateral raises

Wondering how do you do lateral raises correctly? Mastering lateral raises requires focus on technique and control. Here is a step-wise breakdown of the exercise for you:. 

• Select the appropriate weight

Begin with light dumbbells you can comfortably lift without straining your muscles. As you progress, you can slowly increase the weight to challenge yourself.

• Stand tall

Stand with feet shoulder-width apart and arms hanging naturally at your sides, each holding a dumbbell.

• Engage your core muscles

Tighten your core muscles to stabilise your torso and maintain proper posture throughout the exercise. 

• Initiate the raise

Slowly lift both dumbbells to the sides, keeping your arms stressed or slightly bent at the elbows. Your palms should be facing downward.

• Control the movement

Raise your arms till they are parallel to the floor. Focus on using your shoulder muscles to lift the weights rather than momentum.

• Avoid swinging

Be cautious not to swing your body or use excessive momentum to lift the weight, as it can result in improper form and decreased effectiveness.

• Pause and hold

Hold the raised position briefly.