Want sexy skirt-worthy pins? Just do these exercises three times a week for a toned and tightened lower body.  Feeling panicky about an up-and-coming party? There’s no need! These leg exercises will target your lower body while boosting your metabolism and improving your balance.

Side lunge  

Benefits: Side lunges will target your legs from different angles, working your gluteals, inner thighs, hamstrings and calves.

How to do side lunges

1.     Stand tall with your legs hip-width apart, your core in tight and shoulders back.

2.     Lift your right foot and take a step to your right as you push your hips backwards.

3.     Lower your body by dropping your hips and bending your left knee. Make sure your knee doesn’t go past your toe and then quickly push yourself back to the starting position.  Repeat 10 times for each leg

Caution: Don’t lunge too far to the side. Your knee should line up over your foot. Your standing foot should remain on the floor at all times and your foot should point straight ahead.

Squat jacks
Benefits: A bend of the knees turns the humble jumping jack into a tough leg and bum booster. It makes great cardio exercise too.
How to do squat jacks

1.     Stand with your feet close together, hands touching the sides of your head, and lower down into a narrow squat so that your weight shifts back to your heels (a).

2.     Staying low, push off your heels and jump your feet wide, landing in a wide squat position (b). Lift and jump back to the start position (a). Continue jumping your feet out and in with a squat as fast as you can.  Repeat 15 times

Overhead squat

Benefits: Legs, bum and shoulders. Overhead squats are a great compound move, which hit every muscle from your head to your toes. They also target your core and co-ordination while increasing shoulder mobility.

How to do overhead squats

1.     Hold a light weighted bar overhead, with your hands shoulder-width apart and your feet slightly wider than shoulder-width apart (a).

2.     Keeping the bar over your head, squat until your thighs are parallel to the ground (b). Pause then push through the heels and return to standing, squeezing your glutes as you rise.

Repeat 15 times

Romanian dead lift    
Benefits: This move blitzes your hamstrings and gluteals while improving strength and power. Don’t be afraid of lifting a heavier kettlebell than usual.    

How to do Romanian dead lifts

1.     Standing with your feet shoulder-width apart and knees slightly bent, hold a kettlebell with your hands in front of hips (a).

2.     Tilt your hips back and bend forward from the hips, until your back is nearly parallel to the ground (b).

3.     Once you feel a stretch in the backs of your legs, reverse the movement, keeping the kettlebell close to your body.

Repeat 15 times

Stretch it out: V stretch  
Benefits: As well as reducing your heart rate and stretching hamstrings and inner thighs, this move relieves back pain caused by tight leg muscles.
How to do V stretches
Sit with your legs spread out in a V shape and extended straight out. Slowly lower your torso to touch the floor in front of you, but only go as far as is comfortable for you.  Hold the stretch for 20 to 30 secs

Source: timesofindia

Summer's about hot sticky afternoons and humid evenings that will have you desperate for a shower every 10 minutes! Not to mention greasy hair and oily skin. Here's 5 quick ways to stay fresh, keep the hair away from your face and smell good.

For your skin:

-Make sure you carry a face wash at all times.

-Also get some moisturiser, sun tan lotion and a clean, white towel.

-A bottle of water is very important for your skin. No, it's not to wash your face, but, for drinking. Make sure you're consuming atleast 2 bottles of water everyday. The more the better.

For your hair:

-The best thing to do with your hair is to braid them. Use clips as well so that you can pin up your hair if you have a step cut or fringes.

-The latest addition to the summer wardrobe is the hairband. Use them to keep your hair out of your face. They come in all colours, metallica shades and even toothed varieties.

-The only drawback is that the toothed hairbands tend to cut into your scalp. At the end of the day, you'd be left with a splitting ache on the sides of your head.

-Get a big crocodile clip to clip your hair together. Don't bother about how you look. It's summer and you deserve to put your hair the way you want.

Smell good

-Carry a deo with you at all times. This way, whenever you know you're sweating more than usual, you can always use the deo.

-If you can get one, always keep a small perfume bottle. Apply them on your pulse points which is behind your ear, on your wrists. The scent will stay for a long time.

-Carry a stole with you so that you can cover your sweat patches if it bothers you so much. 

Source: Timesofindia

10.Heckler Koch HK MG4 MG 43 Machine Gun:

Originally created by German company Heckler and Koch, the belt-fed machine gun has a measurement of 5.56mm.The gun was originally developed in the late 90’s but its first display was made during 2001,although it was produced a long time ago but it has removed all of its competition due to its reliability as well as its lethalness.

 

Old design or not this machine gun is the perfect killer and is sure to cause mayhem from afar.

9.Heckler and Koch HK416 Assault Rifle:

Another beautiful design by the German company, this is the best gun in the market created by the German company. With a weight of 5.56mm,this is an upgraded version of the American M4.

 

The short stroke piston used in this gun makes it even more deadlier and is without a doubt one of the most lethal weapons available in the market.

8.Accuracy International AS50 Sniper Rifle:

Manufactured by the British firm Accuracy International, the sniper rifle weighs 14.1 kgs and can hold five rounds of 0.50 BMG in a single magazine. Adding to that the fact that it can be disassembled within three minutes without an actual usage of tools. The ability to focus on its targets from a very long range with great accuracy just attributes to make this one hell of a deadly weapon.

 

With an accuracy of 1.5 MOA, this is the ultimate killing machine.

7.F-2000 Assault Rifle:

Manufactured by the Belgian company FN Herstal, this gun was first displayed during an exhibition at Abu Dhabi in 2001.With a compact 5.56x45m NATO caliber and consisting of two main asselmblies,with a removable hand guard,this is one of the most lethal weapons available in the market.

6.MG3 Machine Gun:

A gun from Germany,the MG3 was originally created in 1951 and still after a long time is still one of the most popular guns around.Chambered for the 7.62x51mm NatoCartridge.

 

Used by over 30 countries for providing support to their infantry,the MG 3 machine gun is one painful way to face death.

5.XM307 ACSW Advanced Heavy Machine Gun:

Designed to be lightweight and be operated by two men, the Advanced Crew Served Weapon (ACSW),has a range of 2000 meters when it comes to killing people and that range ranges to 1000 meters when it comes to armored vehicles. Designed by the U.S Army, this gun has a range of over 2 kilometers and can fire about 260 rounds per minute.

 

The 25mm Grenade belt system off this weapon makes it an amazing killing machine and it lands it in the 5 position in our top 10 list.

4. Kalashnikov AK-47 Assault Rifle:

Designed in the Soviet Union by Mikhail Kalashnikov,the gun had statred developing in WW2 and was presented for military trials in 1946.The gas operated 7.62×39 mm is still the most popularly used Assault Rifle in the world even after six generations have passed.

With a low production cost and ease of use this weapon is not only cost affective but also amongst the most dangerous weapons out there.

3.Uzi Sub-machine Gun:

Designed in Israel by Major Uzil Gal, the weapon is related to the family of Bolt and Blowback operated sub-machine guns. Using a telescoping bolt design, its protoyppe was completed in 1950 and since then it has been widely used as a devastating weapon.

Referred to as the ultimate personal defense weapon by officers, troops and tankers; this weapon lands on the third spot in our list.

2.Thompson M1921 Submachine Gun:

Invented by the American John T. Thompson in 1919,this weapon is popularly known as Tommy gun.Favoured by soldiers,officers as well as criminals due to its compactness,reliability and high volume of automatic fire,it is still very widely used in the world.

 

Tommy Gun is considered as a weapon which will bring a world of harm to the party it is used against.

1.DSR-Precision DSR 50 Sniper rifle:

The bolt action, anti-material rifle hailing from Germany has the capability to fire the new and more powerful .50 round. A feature such as cheek piece and butt stock, the holder for spare magazines is installed in the front of the gun to minimize reloading time.

 

Having a barrel of 660 mm and 7.62x51mm Nato caliber, this is without a doubt the most dangerous weapon available for use throughout the world.