A visit to the app store of any platform will give you hundreds of health and wellness-related apps. In our earlier article we had shared information about six such useful apps. In this article, we'll take a look at a few more handy apps which are available on both iOS and Android platforms. Don't forget to check out ICICI Lombard's ILTakeCare help with numerous features.

1. GotoAID First Aid

1. Name of Company:Jaargon Ltd.
   b. Type of App:Paid

How about a database that helps you to overcome medical emergency situations by providing clear and simple stepwise instructions? GotoAID First Aid helps identify the problem from the symptoms and then helps you provide life-saving first aid to people and pets. The database covers more than 400 topics and interactive tools. It also features a "disaster preparedness section." This is an absolute "must- have" for a first-aid novice since it helps the user provide first aid during problems as small as bee stings to complicated and potentially life-threatening ones like a heart attack.

2. Pact- Cash for Living Healthy

1. Name of Company:Pact Team
   b. Type of App:Free

Set your fitness goals and bet on it! How cool is that?! This app motivates you to set your exercise and healthy eating goals every week. You can manage how much money you want to put on line. Now, go hit a gym or workout at your place and track other people's workouts via GPS. If you achieve your goals, you get paid. The people, who do not achieve their goals, lose money. So you are paid for living healthy!

Permanent Disability involves injury or sickness that restricts a person’s ability to earn a living or be self-reliant. Individuals with permanent disability are unable to perform certain basic tasks and jobs that they would otherwise be eligible for by virtue of education, training or experience. Unfortunately, such disabilities often remain with them for a lifetime.

Several lifestyle products that are specially designed to help people with physical disability are available in the market. These include simple crutches, walkers, and canes, to customized products like the Jaipur foot. Here are some of the products and aids that can enhance the quality of life of people with disability:

Canes and Wheeled Walkers

Canes provide great help in increasing daily movement and continuing routine activities. They are easily available in the market in different shapes, sizes, materials, and even designs. Right from straight to molded, wooden to folding, and even seat canes are available to choose based on individual needs.

For those whom the cane might not be as beneficial, there are wheeled walkers too. They are easy and sturdy, to facilitate easy movement both indoors and outdoors. Being lightweight, with wheels in the front, makes it an ideal choice for the elderly.

Grab Bars

Grab bars is yet another lifestyle product that helps those with disability to take one more step to independence. Mostly used in washrooms, it makes it safer while walking on slippery surfaces and can be installed anywhere on the walls. These come with a strong suction to the surface so there is no drilling required.

Technology-powered Wheelchairs

Power chairs are the technologically advanced version of the regular wheelchairs and are specially designed for people with major disabilities. It can be controlled by a remote or a control panel on the armrest to direct the battery-powered wheels.

Future of Assistive Technologies

There have been quite a few developments in the Assistive Technological space to empower people with physical disabilities. E-books like Kindle and Sony E-reader are proving to be helpful for those with learning disabilities and other conditions. Text-to-Speech capability is also being developed to suit into all your devices.

Additional Assistive Products

There are many other assistive products that are easily available with a pharmacist or any disability product website. These include high-powered glasses, bath seats, joint support bandages, etc. These products can surely help in making the daily life activities smoother.

Such lifestyle products aim to give the lives of the disabled a new meaning and help them become differently-abled individuals. There are many who may have been permanently disabled due to circumstances but refuse to be bedridden. In such situations, these products prove to be a good support.

Avoid Financial Disability

Technology is being developed to facilitate and empower disabled individuals to get back into their mainstream life, as much as possible. Although things might not be normal, they can at least get a little better with sufficient aid and adequate financial help.

In most cases, one might never know when such a situation could arise. Therefore, being prepared and getting adequate cover can help. A substantial health insurance cover will assist individuals to get back and reclaim their life by protecting financial losses. Disability might be a physical setback but don’t let it become a financial setback.

With an aim to provide social security to the people belonging to the low-income groups, the Government of India launched AABY on 2nd October 2007.

As per the Ministry of Labour and Employment data, approximately 93% of India's total workforce is employed in the unorganised sector. Workers belonging to these occupational groups often shy away from buying health insurance coverage due to their poor financial state. However, in case of accidental injuries, illnesses, or death, their families may have to face the excessive financial brunt.

To provide social security to this section of the population, India launched "Aam Aadmi Bima Yojana (AABY)" on 2nd October 2007. The literal translation of the name is the common man's insurance scheme. It provides coverage against natural or accidental death and disability to the Below Poverty Line (BPL) families' breadwinners.

What is the AABY scheme?

As specified above, the Aam Aadmi Bima Yojana (AABY) is a social security scheme, launched on 2nd October 2007. It provides health insurance coverage against contingencies such as death or disability. It is targeted towards the breadwinners of low-income families in India, and benefits those working in the unorganised sector, such as daily wage labourers, fishermen, cobblers, auto drivers, etc.

The AABY scheme started operating successfully from 2013 under the supervision of the Finance Ministry of India.

Features & benefits of the AABY scheme

The scheme covers family heads or lone earning members of the families belonging to the low-income groups.

The coverage amount remains fixed throughout the policy period. The policyholder gets a lump sum in case of a claim.

In case of the insured person's natural death during the coverage tenure, the nominee or surviving family members will be paid ₹30,000.

In case of accidental death or total permanent disability (loss of both eyes or both limbs), the policyholder or his/her nominee gets ₹75,000.

In case of partial permanent disability (loss of one eye or one limb), the policyholder or his/her nominee gets ₹37,500.

The scheme is designed to cover the members of 48 occupational groups identified by the Government.

The premium amount that's charged to provide the benefits of AABY scheme is ₹200 per annum. While 50% of this premium will be subsidised from the Social Security Fund, the State Government or Nodal Agency will bear the remaining 50% amount.

The AABY scheme also offers a free scholarship of ₹100 every month to the eligible children (maximum of two children per person) to ensure that they receive uninterrupted education. The children must be studying between class 9th to class 12th to avail of this benefit.

By availing the AABY scheme's benefits, the insured person will also be eligible to claim certain tax benefits under Section 80(D) and Section 10(10D) of The Income Tax Act, 1961.

Insured members can approach their nearest Life Insurance Corporation (LIC) branch to solve their queries or issues regarding this scheme.

Eligibility criteria for AABY

As mentioned above, the AABY scheme is meant to benefit the low-income families of India. Below is the basic eligibility requirement for an individual to avail the benefits of this scheme:

• The applicant should be between 18 to 59 years of age.
• The applicant should be the head of the family or its lone earning member, belonging to the EWS, i.e. Below the Poverty Line (BPL), or slightly above the poverty line.
• The individual must belong to a rural landless household.
• The individual must belong to one of the 48 vocational groups, identified as beneficiaries under this scheme.
• Only one member per family can be covered under the scheme.

How to enrol for the AABY scheme?

The process to enrol for the AABY scheme is simple and hassle-free. No lengthy paperwork and documentation is required. However, since this is a Government-sponsored scheme, the process is slightly different from buying a regular insurance plan. Below are the steps one needs to follow:

Step 1 – Download and fill in the Aam Aadmi Bima Yojana application form from the relevant Government website.

Step 2 – Visit the Nodal Agency, an institution or NGO appointed by the Government, to carry out the enrolment process for this scheme.

Step 3 – Submit a specific set of documents along with the application form to the Nodal Agency.

Below are the documents that need to be submitted by the applicant to become a beneficiary under the AABY scheme:

• Duly filled application form
• Proof of identity (voter ID, aadhar card, ration card)
• Address proof
• Age proof, or extract of the applicant from his/her birth certificate or school certificate
• Income or BPL certificate

Once the documents are submitted to the Nodal Agency, the applicant would be enrolled to receive the scheme's benefits.

How to make a claim?

The claim process for this scheme is relatively easy as compared to other health insurance products. In case of a contingency, the insured member or his/her nominee will have to approach the Nodal Agency's designated personnel. While filing a claim, the claimant will have to submit the relevant documents such as death certificate of the insured person, autopsy report (in case of accidental death), copy of FIR, medical proof of disability, etc.

After receiving the relevant documents, the Nodal Agency officer will begin the process to verify the claim's authenticity. Once the claim is verified, the beneficiary amount will be transferred to the targeted bank account through the National Electronic Fund Transfer (NEFT) process.

In a first-of-its-kind, ICICI Lombard General Insurance has come up with India’s first artificial intelligence-powered system to automate health insurance claims. While earlier the claims settlement process was a cumbersome one involving multiple persons, taking time, the AI-powered system aided by OCR can carry out the entire process in just a minute.

The AI-based system also aims to bring down the turnaround time for investigation of health insurance claims down to a day or even less. Girish Nayak, Chief, (service, operations and technology) at ICICI Lombard said that the moment a claim is raised, it gets into the queue and an investigator is notified about it on their app. Earlier, the investigation process, depending on its extensiveness, would take multiple days to complete.

Commenting on the new initiative, Sanjeev Mantri, Executive Director at ICICI Lombard said that since understanding medical diagnosis is a complex activity, the company has deployed AI technology. He further added that the system would help in better detection of frauds. He also pointed out a case where the consent for a cashless request for a patient admitted to a hospital in Vishakhapatnam was granted within a minute.

However, it’s essential to note that the system fails to work in case a proposal acceptance is refused. In such cases, an alert is raised, and the papers are scrutinized manually. Nevertheless, the AI-powered system from ICICI Lombard is another example of insurers deploying AI and technology to expedite claims settlement and enhance customer experience. Notably, it is already using AI for claim settlement related to cataract, hysterectomy, appendicitis and haemodialysis.

Updated on 2 Jan 2026

For many people, height is not only about appearance but also about confidence. While genetics play the most important role in deciding how tall a person will grow, lifestyle choices like diet, posture, sleep and exercise also affect growth. Especially during teenage years and early 20s, regular exercise can help improve posture, stretch the spine, strengthen muscles and even add a few extra centimetres.

In this blog, we will look at how exercises can help increase height and which exercises are simple and effective.

How certain exercises help you in increasing height

Exercises work on height in three main ways:

• Stretching the spine and muscles: Some exercises reduce pressure on the spinal discs, letting the spine stretch naturally. This can add a few centimetres to your height temporarily, but regularly practicing keeps your posture upright.

• Improving posture: Poor posture, like slouching shoulders or a bent back, makes a person look shorter. Exercises that strengthen your shoulders, back and core muscles help in standing tall.
  
• Boosting growth hormones: During teenage years, physical activities like skipping, sprinting and hanging exercises stimulate the release of growth hormones that aid height growth.

• Keeping bones and joints healthy: Strong bones and flexible joints help the body grow in the right way and prevent early stiffness.
  

Even if you have already crossed your growing age, these exercises help you look taller, more confident and healthier.

10 simple exercises for increasing height

Here are some easy exercises that you can do at home or outdoors without expensive equipment:

1. Hanging exercises

The hanging exercise is a simple and effective exercise for increasing height. It allows the spine to experience a gentle decompression, creating a sensation of elongation. This can promote better posture and spinal alignment, and it may slightly increase height over time. While this exercise can’t fundamentally extend your skeletal structure, it may contribute to creating a more relaxed and elongated posture, lending an impression of added height.

To do hanging exercises, use a sturdy horizontal or pull-up bar. Use your hands to hang from the bar, keeping your arms completely outstretched, and your body relaxed. Allow your spine to decompress and elongate.

2. Pelvic tilt

The pelvic tilt exercise engages and strengthens the muscles that support your spine. Maintaining a strong core and balanced pelvis creates a foundation for improved posture, which can contribute to a taller appearance.

For a pelvic tilt, begin with your knees bent, and lie on your back. To flatten your lower back against the floor, contract your abdominal muscles. Then, arch your back slightly, allowing your pelvis to tilt forward. Repeat this motion.

3. Cobra stretch

Cobra stretch stands as one of the best exercises for height enhancement, which you can easily do at home. This graceful stretch not only promotes flexibility but also encourages an elongated posture. By embracing the cobra stretch, you invite the spine to explore a full range of motion, contributing to improved alignment and the potential for a taller-seeming stance.

To do a cobra stretch, lie on your stomach, place your palms near your shoulders, and gently lift your upper body off the ground, arching your back. Your pelvis and hips should touch the ground.

4. Cat-cow stretch

This dynamic movement encourages spinal mobility, loosening the muscles along the back while enhancing flexibility. The cat-cow stretch can positively influence posture by cultivating a supple and adaptable spine, creating the illusion of heightened stature.

Start on your hands and knees. Arch your back upwards like a cat, then lower it while lifting your head like a cow. Move between these two positions, gently flexing and extending your spine. When you flow through these motions, your spine experiences a rhythmic undulation, encouraging proper alignment.

5. Pilates

Pilates has proven to be one of the best exercises for increasing height by strengthening the core muscles and improving flexibility. A strong core provides stability, and increased flexibility can support proper posture, both contributing to an enhanced height.

You can do various pilates exercises at home that emphasise core strength, flexibility, and body awareness. Moves like the swan dive, planks and leg circles can aid in stretching and elongating the spine.

6. Forward Bends

Forwards bends with your hands stretched ahead to touch the toes involve the entire body going into a flexible pose, stretching the muscles just enough. To perform this, you must stand straight and bend forward to touch your toes or the ground. Try remaining in this position for as long as possible and then go back to the original posture. Repeat this 3 to 5 times. You can include forward bends in your morning routine to relax muscles and ensure flexibility.

7. Leg Kicks

These engage your leg muscles, which greatly influence your overall growth and height. For doing a leg kick or high kick, stand straight in a comfortable pose, supporting your body on one foot and kicking the other in the air. This allows your hamstrings to be stretched and supports muscle movement and growth.

8. Jumping or Skipping

The growth plates in your legs are engaged during a skipping or jumping session, making this an ideal workout regimen for the growth and toning of muscles. Try starting this routine with 5 minutes and increase the time as your legs grow familiar with the jumps or skipping.

9. Side Stretches

This simple exercise can be done anywhere and is a great way to boost height. Stand upright, stretch one hand above your head, and bend on the other side by your waist. Try extending your body as much as possible in this pose and returning to the original posture. If you are a beginner, start with a 10-second hold and increase this span over time.

10. Swimming

It is a good workout for increasing your height and an effective way to maintain heart and lung health. It is a complete routine that you can start under the guidance of a trained coach. Several variations, such as the breaststrokes, are especially useful in enhancing muscle growth and increasing height, particularly in adolescents.

Common mistakes to avoid while exercising to increase height

While exercises are helpful, doing them in the wrong way can harm the body or reduce their effectiveness. Here are some common mistakes:

• Expecting instant results: Height increase takes time and is mostly limited to growing years. Exercises help slowly and also improve posture, not magically make you taller overnight.
  
• Skipping warm-up: Many people start directly with stretching or heavy exercise. Without warming up, muscles may get injured. Always do light jogging or arm rotations before exercise.

• Overtraining: Too much exercise without rest harms muscles and joints. Exercise should be regular but balanced with rest and sleep.
  
• Incorrect posture: Doing yoga poses or stretches with the wrong posture reduces their benefit and may hurt the back. Learning the correct form is very important.

• Ignoring diet and sleep: Exercises alone are not enough. A balanced diet containing calcium, protein, vitamins and minerals is necessary. Also, 7-9 hours of proper sleep helps growth hormones work effectively.

Role of health insurance in fitness & injury prevention

Many people don’t connect health insurance with exercise or fitness, but it has an important role. When you start a new fitness routine, especially physical activities like cycling, running or gym workouts, there is always a small chance of injuries such as muscle pulls, joint pain or sprains.

Here is how health insurance helps:

• Covers medical costs: If any injury happens during exercise or sports, hospital expenses can be high. Insurance reduces financial stress.
  
• Encourages preventive health check-ups: Some plans include yearly health check-ups that help you track bone strength, vitamin levels and overall fitness.

• Living stress-free: When you know that unexpected costs are covered, you can focus better on building a healthy routine.
  
• Rehabilitation support: Some policies support physiotherapy and recovery costs, which are useful if you face long-term joint or muscle issues.
  

So, while exercising to increase height or stay fit, having individual health insurance gives extra protection and motivation to continue safely.

Conclusion

Height depends mainly on genetics, but exercises can support your natural growth, improve posture and make you look taller and more confident. Stretching exercises, yoga poses like cobra stretch and tadasana, fun activities like skipping and cycling and full-body workouts like swimming are highly effective.

Good health is more important than just height. Having a health insurance policy keeps you safe from unexpected medical costs and ensures you can continue your fitness journey without worries. Get personalised health insurance advice by filling out the simple form available on this page, and take a confident step towards safer, worry-free fitness.

FAQs

• Can exercises really increase height after 20 years?

Mostly no, because growth plates close after late teenage years. But exercises can improve posture and make you look taller.

• How many hours of exercise should I do daily to increase height?

About 30-60 minutes of regular stretching, yoga or sports activities are enough. Consistency is more important than long hours.

• Is skipping effective for height growth?

Yes, skipping is one of the best exercises for teenagers as it stretches the body and stimulates growth hormones.

• What foods help in height growth?

Milk, eggs, pulses, green vegetables, fruits, nuts and foods rich in calcium and protein help in bone growth.

• Can poor posture make me look shorter?

Yes. Slouching or bending the back reduces visible height. Correct posture through exercises helps you stand taller.

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.

Dealing with consistent neck pain can uncomfortable and unpleasant. It may impact people of any age or background.

Whether it stems from incorrect body alignment, extended periods spent seated at a workstation, or other unknown factors, discovering an efficient means to mitigate neck discomfort is pivotal for upholding one’s overall health.

One highly viable method for managing and relieving neck pain revolves around specialised exercises and prescribed stretches.

Including exercises for neck pain and stretching techniques into your daily regimen can be an effective method to tackle this matter and enhance your overall well-being proactively.

Let’s delve into the best exercises for neck pain with detailed instructions on how to do them.

Best exercises for neck pain

Here’s the list of exercises for neck pain

1. Neck tilt
2. Neck rotation
3. Neck retraction
4. Shoulder blade squeeze
5. Chin tucks

1. Neck tilt

Begin by assuming an upright or seated stance, ensuring your shoulders are relaxed and aligned properly. Slowly tilt your left ear towards the corresponding shoulder, creating a subtle elongation sensation along the right side of your neck. Hold this elongated position for 15-30 seconds, avoiding sudden or jerky movements. Gradually raise your head back to its neutral, aligned position. Replicate the stretch by tilting your head to the opposite side, bringing your right ear towards the right shoulder. Aim for 2-3 sets of this sequence on both sides, ensuring precision and consistency throughout your session. Simultaneously engage in deep, rhythmic breathing as you perform the stretches consistently.

2. Neck rotation

Start by assuming an upright position, either sitting or standing. Ensure your shoulders are relaxed; your spine should remain straight. To initiate a slow turn, gently rotate your head towards one side until your chin aligns with your shoulder. Maintain the stretch for around 15-30 seconds while experiencing the gentle sensation along the side of your neck. Gradually bring your head back to its original centre position. Now, repeat the process on the opposite side. Aim to perform 2-3 sets of neck rotations on each side for optimal results. 

3.    Neck retraction 

Begin in an upright position, whether sitting or standing, with your back straight. Ensure your head is in a neutral position, facing forward, without tilting or looking up or down. Gently tuck your chin towards your neck, creating a subtle double-chin appearance. Maintain the chin tuck for a few seconds, then release the tuck without tilting your head backwards. Repeat the chin tuck and release motion for 10-15 reps.

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.