Is it a hot sunny day if u are stepping out learn how to block skin damage

If you have to step out on a hot sunny day learn few basic beauty tips as to how to avoid skin damage.

If you're a skin newbie, then start with a very basic regimen make sure you apply sunblock everyday and use hydrating products.

Take antioxidant supplements like gluthathione, vitamin C and lycopene as well as flaxseed oil or omega 3 fatty acid supplements to promote skin health. Ferulic acid can also be applied tropically. To tackle more skin deep problems try using sleeping masks. Pick one based on your specific needs. Whether it's anti ageing collagen boosting or simply hydrating. Tea tree masks are great for acne prone skin.

2) let's all Get Up , N Sit Up
The major bone to be strengthen is your spine by doing so is one of the best things you can do for your health .. here is how to do it

Spine health is one of those things that people don't notice until it's gone. Our spine has several important functions, which can be affected by even the smallest of aberrations. Now though you cannot strengthen the spine itself you can build up the muscles surrounding it.

Let's start with some workouts which will help the core muscle strengthen.
Abdominal curl : lie on your back with ur knees bent and place the feet flat on the floor. Tighten your abdominal muscles and in one slow continuous movement, curl your chin towards your chest and roll upwards until your shoulder blades are off the floor. Hold the position for five to six seconds and slowly lower try doing two sets of ten reps

Bridge exercise: let's start this bride by lying on your back with your knees bent and shoulder width apart. Use your back and buttock muscles to gently raise your hips while keeping your shoulders on the floor hold this position for five seconds before returning to a resting position
Repeat three sets of ten reps

Alternative squat
Sit on the edge of a chair or bed of proper size now cross your arms over your chest with fingers touching your shoulders moving away from the chairs edge squeeze your buttocks and push towards the floor while supporting with your legs ensure to keep your back and neck in a straight Line. Now slowly bring yourself back down to a sitting position and rest.
Repeat two sets of ten reps

Hip cross over stretches
Lie face up on the floor with your knees bent and about shoulder width apart cross your right ankle over your left knee use your hands to slowly pull your right knee towards your left shoulder hold this position for 30 seconds. While doing this posture one should feel a stretch in your hips and buttocks before releasing the position.
Repeat three sets for each side

Abdominal bracing:
Lie on your back with your knees bent and shoulder width apart lift your left knee up to meet your right hand and push providing resistance with your hand hold this position for five seconds and rest repeat using your right hand and right knee
Repeat two sets of ten reps for each side