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Go Low: 7 Targeted Exercises To Sculpt Your Lower Abs and Strengthen Your Core

These seven belly-blasting moves stimulate your abs from the bottom up. The abdominals — also known as the “abs” — form a major muscle group most want to activate during every workout session. Why? Besides the aesthetics of a chiseled, “six-pack” stomach, a strong midsection…

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These seven belly-blasting moves stimulate your abs from the bottom up.

The abdominals — also known as the “abs” — form a major muscle group most want to activate during every workout session. Why? Besides the aesthetics of a chiseled, “six-pack” stomach, a strong midsection provides proper body alignment, contributes to better overall balance and helps mitigate lower back pain.

The “lower abs” (the rectus abdominis) stretch across your entire midsection (and provide the sough-after flat-stomach or six-pack appearance). Yet, even when you set out to specifically target the lower portion of your trunk, your whole midsection gets triggered and worked as well. So every ab session is chance to hit all the angles and sculpt definition.

Try these seven lower ab exercises to trim and tone your tummy into a tight middle.  

Perform these seven ab-targeting moves in succession with no rest between exercises. When you reach the end of the circuit, rest for 90 seconds, then repeat two more sets of the entire circuit to complete the workout.

1. Bear Crawls

Start on all-fours, then lift your knees a few inches off the floor. Keeping your knees elevated, move your right hand and left foot one step forward. Then move your left hand and right foot one step forward.

Keep walking forward or if you have limited space, step backward with opposite hands and feet. Repeat for 10 reps.

Tip: This move works your entire core, but to really target the deep transverse abdominis (which cinch your waist), make sure you draw your navel in and maintain a neutral spine.

2. Straight Leg Lifts

Lie on your back with your hands underneath your butt or low back, whichever is more comfortable and will keep you from arching your back. Your legs should stay straight and your low back should remain against the floor throughout the entire exercise.

Lift your feet toward the ceiling so your legs are perpendicular to the floor. Lower your feet back down, just a few inches off the floor. Continue to lift and lower for 10 reps.

Tip: Start with your head, neck and shoulders resting on the ground and when you’re ready to kick your ab workout into high gear, raise your shoulders and head off the floor.

3. Bicycles

Lie on your back, with your feet a few inches off the floor, toes pointed, and your head and shoulder blades lifted off the ground. Place your hands behind your head, elbows wide.

Bring your right knee in toward your chest, as you lift your shoulder blade higher off the ground and toward your knee. Straighten your right leg and lower your left shoulder, as you rotate and bring your left knee inward and your right shoulder up and toward your knee.

Continue switching sides to complete 20 reps total (10 each side).

Tip: Make sure to lift and rotate your shoulders — not just your neck and head — to really fire up your obliques during this exercise. Keep a neutral pelvis, too.

4. Mountain Climbers

Start in a high plank position, body in a straight line from head to toe and hands shoulder-width apart. Bring your right knee in toward your chest. Return it back to the floor and immediately bring your left knee to your chest.

Continue switching legs to complete 10 reps on each side.

Tip: The faster you move (without wrecking your form), the more calories you burn, so get stepping!

5. Dead Bug

Lie on your back. Lift your legs and bend your knees 90 degrees so your shins are parallel to the floor. Lift arms straight above you.

Lower your left arm toward the floor behind you (elbow straight), as you lower your right foot to just above the floor (knee bent). Return to start.

Lower your right arm toward the floor behind you and your left foot to just above the floor. Return to start and continue alternating, so you do 10 reps on each side.

Tip: As for most of the moves on this list, focus on drawing your belly button toward the floor so you maintain a neutral pelvis and keep your low back in contact with the floor. This helps target more muscles.

6. Modified V-Ups

Sit down on the floor, knees bent and feet flat. Lean your upper body backward, so it’s about 45 degrees from the floor. Bring your knees into your chest, shins parallel to the floor and arms straight in front of you.

Extend your legs straight out so your feet reach just a few inches off the floor. Bring your knees back into your chest and repeat for 10 reps.

Tip: Intensify this exercise by keeping your knees straight as you lift your legs and as you lower them, slowly drop your upper body back toward the floor as well. You’ll complete a full V sit-up.

7. Forearm Side Plank

From your side, place your forearm on the ground, elbow in line with shoulder and other hand on your hip. Stagger your feet and lift your hips up so your body is in a straight diagonal line. Hold this position for 30 seconds, then switch sides.

Tip: Planks work the deep inner muscles of your abdominal wall, helping to keep your trunk stable. Want to make your plank even more challenging? Try one of these five variations.

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Beauty

Harmonizing Nature’s Influence: Bionassay’s Biotechnological Innovations for Skincare

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In the skincare domain, the fusion of botanicals and scientific advancements has led to groundbreaking discoveries, revolutionizing the quest for healthy and sustainable skin solutions. Bionassay, a skincare brand dedicated to excellence, stands as a pioneer in this movement, harnessing biotechnology’s potential to craft products that foster skin health while minimizing environmental impact.

Biotechnology’s role in skincare extends far beyond mere product effectiveness; it holds promise for sustainability. By employing innovative methods, biotechnology offers a more eco-friendly approach to ingredient production, reducing waste and conserving natural resources. At Bionassay, we deeply value sustainability and strive to integrate it into every facet of our operations.

Our commitment to sustainability resonates in our ingredient selection. Through the synergy of nature and cutting-edge biotechnological processes, we formulate potent and environmentally conscious skincare solutions. Consider salicylic acid, a potent compound traditionally sourced from aspirin. Thanks to biotechnological advancements, we can now sustainably synthesize salicylic acid from Wintergreen. This compound not only exfoliates the skin, removing dead cells, but also boasts antimicrobial and anti-inflammatory properties. In our Neige Éternelle cream, Wintergreen extract revitalizes the epidermis and unclogs pores, revealing a clearer, more radiant complexion.

Likewise, hyaluronic acid, renowned for its skin-plumping properties, is sustainably sourced from chicory root. Found in our Perle D’Eau and Éclat de Lait formulations, chicory root extract serves as a biomimetic activator of hyaluronic acid synthesis. Post-application, it aids the skin in producing hyaluronic acid beneath the surface, ensuring optimal hydration and a rejuvenated appearance.

At Bionassay, transparency and accountability are paramount. Our products bear the Leaping Bunny certification, and we refrain from testing on animals. Moreover, all our ingredients are traceable to their source, guaranteeing fair working conditions and the efficacy of our formulations.

In essence, the integration of biotechnology in skincare signifies a significant stride towards sustainability. By embracing nature’s bounty and cutting-edge science, Bionassay is steadfast in providing skincare solutions that not only deliver remarkable results but also contribute to a greener future for our planet.

Discover Bionassay’s array of sustainable skincare products here.

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Business

Is Cloud Storage Secure? Your Guide to Cloud Security

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Cloud storage has emerged as a backbone for data management, providing users with accessible, scalable, and cost-effective solutions. However, as reliance on cloud services grows, so does concern over the security of data stored in the cloud. This brings us to the crucial question: Is cloud storage secure?

To demystify cloud security, it’s essential to understand that cloud storage security is a shared responsibility between the cloud service provider (CSP) and the user. Leading CSPs, such as Amazon Web Services (AWS), Microsoft Azure, and Google Cloud Platform (GCP), invest heavily in securing their infrastructure. They deploy advanced security measures like encryption, multi-factor authentication, and redundant data storage. However, users also play a key role in implementing security best practices to safeguard their data.

The Reality of Cloud Security

The good news is that cloud storage can be incredibly secure, often more so than traditional on-premise data storage solutions. CSPs leverage economies of scale to implement comprehensive security measures that individual organizations may find cost-prohibitive. These include continuous security monitoring, regular security assessments, and the deployment of cutting-edge technologies to detect and mitigate threats.

Encryption is one of the fundamental security features offered by CSPs, ensuring that data is unreadable to unauthorized individuals. Data is encrypted both in transit and at rest, which means that whether your data is being uploaded to or stored in the cloud, it remains protected. Furthermore, many CSPs utilize encryption keys that give users control over who can decode and access their information.

Addressing Common Cloud Security Concerns

Despite the robust security measures in place, skepticism about cloud security persists, primarily due to high-profile data breaches. However, it’s crucial to note that breaches often result from compromised user credentials or poorly configured cloud resources rather than failures in the CSPs’ security measures.

To address these vulnerabilities, cloud providers offer tools and best practices for users to enhance their security posture. These include:

  • Multi-factor Authentication (MFA): An additional layer of security that requires more than just a password to access your cloud account.
  • Access Management: Tools that allow you to define who has access to specific data within your cloud environment.
  • Regular Security Audits: Features that help you identify security risks in your cloud configuration and take corrective action.

Best Practices for Cloud Storage Security

Users can adopt several best practices to maximize the security of their cloud storage:

  1. Implement Strong Password Policies: Use complex passwords and change them regularly.
  2. Enable MFA: Always activate MFA for an added layer of security.
  3. Educate Users: Train employees on security risks and safe online practices.
  4. Regularly Backup Data: Ensure you have backups of important data, not just in the cloud but also offline.
  5. Stay Informed: Keep up to date with your CSP’s latest security features and recommendations.

Secure Your Data

Is cloud storage secure? Absolutely, but with a caveat. The security of your data in the cloud relies on a partnership between you and your CSP. By choosing a reputable provider and adhering to best practices for data security, you can confidently leverage cloud storage solutions with peace of mind, knowing your data is well-protected. Like any aspect of cybersecurity, vigilance and continuous improvement are key to staying ahead of potential threats.

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Health

3 Asbestos Risks to Know About Before Tackling a DIY Home Reno

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home renovation

While warm weather seasons might be a good time to tackle DIY home improvement projects, you must consider more than the scope of the renovation and the anticipated expense.

Depending on the age of your home, there are potential health risks to be mindful of before getting behind walls, handling insulation, ripping out floor tiles, or doing other things.

Asbestos risks are real. While there wasn’t a total asbestos ban until recently, the Environmental Protection Agency prohibited asbestos use in some new products after 1989. So, a home built before then might have materials containing asbestos. And if the asbestos fibers get into the air and are inhaled by you, your family, or visitors, the long-term consequences could be severe. 

For example, asbestos exposure can lead to a severe form of cancer known as mesothelioma. Mesothelioma is rare and aggressive. By the time it’s diagnosed — it can take decades before it develops and causes problems — the cancer is typically at an advanced stage.

So, it makes sense to hire a professional contractor if your home may contain asbestos.

Consider these three things you must know about asbestos. You’ll see why caution is vital when contemplating a DIY home renovation project.

1. All Asbestos Is Dangerous

While some believe that some asbestos is less harmful than others, it’s best to treat all asbestos as detrimental to one’s well-being. And the more asbestos fibers you breathe in, the higher your odds of getting asbestos-related ailments. The problem with undertaking DIY home renovations is that products containing asbestos can, if the products are removed carelessly, release asbestos fibers into the air. So, if you’re ripping out flooring tiles with asbestos and damage the tiles in the process, that’s all it’ll take to potentially release asbestos fibers.

2. You Won’t Immediately Know You’ve Been Exposed

One of the problems with asbestos exposure is that you won’t necessarily know you have been exposed. If working in an environment with materials containing asbestos, you might suspect possible exposure. But if you breathe in asbestos fibers, you won’t experience tell-tale signs. So, your lungs won’t feel irritated, your throat won’t itch, and you won’t cough. 

Asbestos fibers are too small to see with the naked eye, which means you won’t see it in the air. 

Considering that it can take decades between exposure and symptoms, you can appreciate why people with asbestos-related ailments are often surprised by a diagnosis later in life.

If you renovate your basement, bathroom, or some other space without taking proper precautions to prevent asbestos fibers from getting into the air, you could endanger the health of anyone in your home. It’s just that they may not know it until decades later if they get mesothelioma.

3. Asbestos Exposure Can Lead to Mesothelioma, Lung Cancer, and Other Diseases

Lung cancer and asbestosis, a chronic lung ailment caused by breathing in asbestos fibers, are known as dose-related ailments. This means the more asbestos fibers you inhale, the more probable you’ll get one of these two diseases. 

What makes mesothelioma different from lung cancer and asbestosis is that even a relatively small exposure can cause mesothelioma. And exposure can come in different ways. If your loved one works in an environment with asbestos, you might breathe in the fibers if they come home after work and have asbestos fibers on their clothes. So, second-hand exposure is possible.

These are three things to know about asbestos exposure before tackling any home improvement project. While you likely have nothing to worry about if your home was built after 1989, you should exercise caution if you have an older home. It’s a good idea to contact a professional who can give your home a once-over to let you know if there are any asbestos risks.

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