Best exercises for a flat stomach

Best exercises for a flat stomach (Thinkstock photos/Getty Images)

A bulging stomach is a problem area for most mortals. Even those who are naturally thin tend to develop a paunch as they step into their 30s. 

Our stomachs store fat for a number of reasons; these reasons range from the genetic to plain abuse of food and drink, with little to no exercise. Often, those who invest heavily in exercise and diet to banish the bulging stomach, do so with a vague and incorrect idea of what is needed for a flat stomach. Today, we give you a few exercises that will strengthen and create lean abdominal muscles, help you eliminate a flabby belly and give you a flat stomach that helps you fight disease and ill-health. 

The key to a flat stomach is combination 

To kick that tummy fat, simply belting away crunches or pushups is not enough. A solo act can't lead to a flat tummy or fat loss. Fitness expert, Sophia Yasmin says, "In my opinion spot reduction is not possible, there is no way to target a particular part of the body for fat loss." 

Your goal should be to build muscle, and focus on fat loss. Whether you are able to drop weight before attempting muscle toning, or tone muscle and then cut fat, depends entirely on how overweight you are, and how many inches you need to lose. 

Follow patterned full body exercises like skipping and running to burn energy at an elevated heartrate. The kind of food you eat also helps to cut down that visible and visceral fat. A balanced healthy diet is essential for stomach fat loss. 

Drink plenty of water and stay off from stress and anxiety and limit your salt intake. Besides get enough sleep to kick your belly fat. 

Mentioned ahead are exercises that will help get a flat stomach. 

Note: These exercises will only help you get rid of stomach fat if you practise them in combination with a healthy lifestyle and balanced diet. 

Funky standing abs 

This is one of the best and easiest exercises to begin with. Stand with your feet below your shoulders, and then tighten your abs slowly bending your knees. 

Tilt your pelvis forward, so that your back is curved. Come back to the centre and tilt pelvis backward. Perform this exercise 15 times on either side, or as your workout permits. 

Chair leg lifts 

Perform this exercise using any kind of chair. 

All you have to do is, sit straight with your back flat against the chair, place your hands on the seat of your chair, then slowly lift your knees towards your chest and slowly restore them back. 

Carry out slow breathing while doing this. Perform this 2 set exercise at least 10-15 times. 

Crunches 

This is a good exercise for upper, lower and oblique abdominal muscles. Begin by lying flat on the ground, with your feet placed firmly on the ground, clasp your hands behind your head. 

Raise your upper body by squeezing your abdominal muscles and when you are halfway through, hold on for 3 seconds. 

Then bring back your body back to floor, slowly. Do at least 30 crunches per set. 

Perpendicular exercise 

Lie flat on your back, with your hands behind your back. Breathe out, as you lift your legs over your hips so they are perpendicular to the floor; slightly extend the distance between your legs. 

Breathe in as you lower down your legs. Start up with 4 to 5 sets, and then increase it to 10. 

Dumbbell bends 

This exercise is useful for your oblique muscles. Start with grabbing a dumbbell, holding it in your right hand; see to it that your palm is facing your body. 

Your feet should be at a shoulder-width distance. Slowly place your left hand on your hip and bend your upper body towards the right, while keeping your head and body facing forward. 

Bring back your body to normal position and then repeat the same movement on the left side. Practice 20 repetitions. 

Bicycle exercise 

Bicycle is the best exercise for toning your stomach. It helps by keeping your stomach stable, along with movements, which burns fat. 

Perform this exercise by lying on the floor, place your hands behind your head and bring your knees off the floor. 

Bring your right elbow towards your left knee while performing cycling motion, and then switch your elbow position. 

Side exercise 

This exercise targets your oblique, core muscles and shoulders. Stand straight, with your feet at approximately the width of your hips. Slowly bend your knees and hold dumbbells in each hand. 

Lift your hands up, so that the dumbbells are above your head and relax. Then lean your arms, head and torso to the right till 2 counts, then come back to the original position and then repeat it to the left side. 

Carry out at least 10 repetitions. 

Planks 

Lie on the floor, with your face down, upper body supported on your forearms. Raise your entire body off the floor, with the support of your forearms and toes form a straight line. 

Carry out 3 repetitions, with 15 to 20 seconds hold. 

Clock exercise 

To carry out this exercise, you may need an exercise ball. Rest your back on the ball with your feet aligned with your hips. 

Stretch your arms over your head, contracting your abdominal muscles, and then rotate your body like a clock. Carry out 10 rotations in each side.
 

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Infosys debates hiving out products business

Narayana Murthy is said to have reopened the debate on whether the company should hive off its products, platforms and solutions (PPS) business into a separate entity.

BANGALORE: Infosys chairman N R Narayana Murthy is said to have reopened the debate on whether the company should hive off its products, platforms and solutions (PPS) business into a separate entity.

The division accounts for about 5.5% of Infosys's over $7 billion revenue. The IT company's vision under its 3.0 strategy has been to raise it to 33%, but three years into this strategy, the PPS needle has barely moved.

Several current and former senior executives of the company said discussions on the subject had been initiated, but it was difficult to predict which way the decision will finally go. None wanted to be named. Infosys declined to comment on the story.

Similar discussions had happened around the time 3.0 was formulated, but the dominant view then was to keep it within the larger services entity. Given the slow progress of the division since then, the arguments for a hive-off may gather strength.

The primary argument for a hive-off is that the culture and compensation structure of a products business has to be vastly different from that of a services entity.

"Selling products is a different skill set than selling services. It requires a team with a different DNA to be successful," said Ray Wang, principal analyst and founder of Constellation Research.

A former Infosys executive said the business needed to be made independent. "You have to create IPs, you have to work like a startup, you have to have a better compensation structure. And you can't have that if you are inside a services company," he said.

Arup Roy, research director in Gartner, said a product-oriented approach required a longer gestation period. "You have to invest upfront and the payback cycle is longer, so there is a different cost dynamics. Operating metrics, resources and R&D focused approach requires a different organizational structure," he said.

Infosys has had great success with the banking product Finacle that it launched in 2000. It has an estimated two-thirds share of commercial banks in India and significant shares in Africa and Asia. It is used by 168 banks across 81 countries, and it forms over 4% of Infosys's total revenue. But this also means that the rest of the PPS division, which now consists of over a dozen products and platforms, accounts for a mere 1.5% of revenue, despite the focus in recent years.

Infosys has said that acquisitions would be important for PPS to make a leap. "But it will be difficult to integrate a product acquisition into a company that is largely a services one. Even for acquisitions, it would be better to have the division as a separate entity," an industry analyst said.

Some believe that having it as a wholly-owned subsidiary of the parent company would also be shortsighted. "In products and IP creation, you need to incentivize employees with stock options, and for that to make any sense, you have to enable a structure that gives the entity its own valuation. Otherwise it will carry the valuation of the parent company. What then will be the incentive for an employee to move from the services side to the product side? So you need to bring a separate investor into the subsidiary," an analyst said.

But most also believe that the products and platforms business will have to continue to work closely with the services side. "I think it's really important for Infosys to have their PPS division. You need products and IP in the new world of services in order to scale growth and not be perceived as just a body shop," Wang said.

"IT services, BPO, and products should each be distinctive, but at the same time feed into each others commonalities, and must be led by consulting," an analyst said.

Division talk

Products, platforms and solutions business accounts for 5.5% of over $7bn revenue

3.0 strategy aims at raising it to 33%, but 3 yrs on there is little progress

One argument for hive-off is products biz culture has to be different from that of services entity

One of successful products of Infosys, Finacle, has two-thirds share of banks in India and significant shares in Africa and Asia
.

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How to protect your Facebook, Twitter account

When a malicious hacker gets a password to one account, it's often a stepping stone to a more serious breach.

NEW YORK: Security experts say passwords for more than 2 million Facebook, Google and other accounts have been compromised and circulated online, just the latest example of breaches involving leading Internet companies. 

Some services including Twitter have responded by disabling the affected passwords. But there are several things you can do to minimize further threats -even if your account isn't among the 2 million that were compromised. 

Here are some tips to help you secure your online accounts: 

One thing leads to another
When a malicious hacker gets a password to one account, it's often a stepping stone to a more serious breach, especially because many people use the same passwords on multiple accounts. So if someone breaks into your Facebook account, that person might try the same password on your banking or Amazon account. Suddenly, it's not just about fake messages being posted to your social media accounts. It's about your hard-earned money. 

It's particularly bad if the compromised password is for an email account. That's because when you click on a link on a site saying you've forgotten your password, the service will typically send a reset message by email. People who are able to break into your email account, therefore, can use it to create their own passwords for all sorts of accounts. You'll be locked out as they shop and spend, courtesy of you. 

If the compromised password is one you use for work, someone can use it to break in to your employer's network, where there are files with trade secrets or customers' credit card numbers. 

Better passwords
Many breaches occur because passwords are too easy to guess. There's no evidence that guessing was how these 2 million accounts got compromised, but it's still a good reminder to strengthen your passwords. Researchers at security company Trustwave analyzed the passwords compromised and found that only 5 percent were excellent and 17 percent were good. The rest were moderate or worse. 

What makes a password strong?
* Make them long. The minimum should be eight characters, but even longer is better. 

* Use combinations of letters and numbers, upper and lower case and symbols such as the exclamation mark. Try to vary it as much as you can. "My!PaSsWoRd-32" is far better than "mypassword32." 

*Avoid words that are in dictionaries, as there are programs that can crack passwords by going through databases of known words. These programs know about such tricks as adding numbers and symbols, so you'll want to make sure the words you use aren't in the databases. One trick is to think of a sentence and use just the first letter of each word - as in "tqbfjotld" for "the quick brown fox jumps over the lazy dog." 

* Avoid easy-to-guess words, even if they aren't in the dictionary. Avoid your name, company name or hometown, for instance. Avoid pets and relatives' names, too. Likewise, avoid things that can be looked up, such as your birthday or ZIP code. 

One other thing to consider: Many sites let you reset your password by answering a security question, but these answers -such as your pet or mother's maiden name- are possible to look up. So try to make these answers complex just like passwords, by adding numbers and special characters and making up responses. 

A second layer
Many services offer a second level of authentication when you're accessing them from a computer or device for the first time. These services will send you a text message to a phone number on file, for instance. The text message contains a code that you need in addition to your password. The idea is that a hacker may have your password, but won't have ready access to your phone. 

Facebook, Google, Microsoft and Twitter are among the services offering this dual authentication. It's typically an option, something you have to turn on. Do that. It may be a pain, but it will save you grief later. In most cases, you won't be asked for this second code when you return to a computer you've used before, but be sure to decline that option if you're in a public place such as a library or Internet cafe. 

One final thought
Change your passwords regularly. It's possible your account information is already circulating. If you have a regular schedule for changing passwords for major accounts, you reduce the amount of time that someone can do harm with that information. 

You'll need to decide what counts as a major account. Banking and shopping sites are obvious, as are email and social-networking services. It probably doesn't matter much if someone breaks into the account you use to read newspaper articles (unless it's a subscription). 

And strong passwords alone won't completely keep you safe. Make sure your computer is running the latest software, as older versions can have flaws that hackers have been known to exploit. Be careful when clicking on email attachments, as they may contain malicious software for stealing passwords. Use firewalls and other security programs, many of which are available for free
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2 million Google, Facebook, Twitter passwords stolen

Security experts have uncovered 2 million stolen passwords to websites like Facebook, Google, Twitter and Yahoo, from internet users.

BOSTON: Security experts have uncovered a trove of some 2 million stolen passwords to websites including Facebook, Google, Twitter and Yahoo from internet users across the globe. 

Researchers with Trustwave's SpiderLabs said they discovered the credentials while investigating a server in the Netherlands that cybercriminals use to control a massive network of compromised computers known as the "Pony botnet." 

The company said that it has reported its findings to the largest of more than 90,000 websites and internet service providers whose customers' credentials it had found on the server. 

The data includes more than 3,26,000 Facebook accounts, some 60,000 Google accounts, more than 59,000 Yahoo accounts and nearly 22,000 Twitter accounts, according to SpiderLabs. Victims' were from the United States, Germany, Singapore and Thailand, among other countries. 

Representatives for Facebook and Twitter said the companies have reset the passwords of affected users. A Google spokeswoman declined comment. Yahoo representatives could not be reached. 

SpiderLabs said it has contacted authorities in the Netherlands and asked them to take down thePony botnet server. 

An analysis posted on the SpiderLabs blog showed that the most-common password in the set was "123456," which was used in nearly 16,000 accounts. Other commonly used credentials included "password," "admin," "123" and "1." 

Graham Cluley, an independent security expert, said it is extremely common for people to use such simple passwords and also re-use them on multiple accounts, even though they are extremely easy to crack. 

"People are using very dumb passwords. They are totally useless," he said.

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Apple assures Reliance Communications of iPhone 5S supply

Reliance Communications has been assured by Apple of guaranteed iPhone 5S supplies from December 10.

NEW DELHI: Reliance Communications has been assured by Apple of guaranteed iPhone 5S supplies from December 10 which will help it clear a backlog of around 50,000 pre-booked orders as well as cater to new demand, a person familiar with the matter said.

Mobile phone operator RCom started selling the popular iPhone 5S model along with the less popular iPhone 5C model early November through bundled offers with much fanfare, but have been struggling to meet the huge demand for the handsets, especially the iPhone 5s.

The Anil Ambani-group flagship company could only sell over 3,000 handsets, leaving some 50,000 pre-booked orders in its hand, most of them for the iPhone 5S. They were at first taking paid bookings, but have since stopped those as well, due to the supply shortage.

The person said that following its deal with Apple, RCom would be able to assure handset delivery. He added that the EMIs for the Apple models - Rs 2,599 for 24 months for an iPhone 5C and Rs 2,999 for 24 months for iPhone 5S - could be raised by Rs 500 each beyond December 8.

RCom will also shortly offer the iPhone 4S model through a similar bundled offer wherein one will need to pay around Rs 2,500 for 24 months for the handset along with an RCom connection with unlimited data usage among other benefits. Reliance Communications (RCom) and Apple declined to comment.

Hopes of additional supplies rose after news came in that major assembler Hon Hai Precision Industry Co, also known as Foxconn, had raised production capacity for the iPhone 5S at the expense of the lower priced and less popular iPhone 5C models under Apple's request.

However, senior trade partners of Apple in India told ET two weeks back that the enhanced production wouldn't bridge the supply-demand gap in India as stocks would mostly be diverted towards Apple's major markets in the US and Europe ahead of the year-end Christmas shopping season which started with Black Friday on November 29.

Analysts say Apple may have widely underestimated demand for the iPhone 5S smartphone in India, traditionally viewed as a low cost market. They are, however, of the view that the US technology major may be gradually changing its outlook towards India, given their recent comments and marketing strategies.

Post its fiscal fourth quarter results ended September 28, Peter Oppenheimer, Apple's chief financial officer, said that the iPhone sales were ahead of our expectations
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Why US President Barack Obama can't use an iPhone

The troubled mobile phone maker BlackBerry still has at least one very loyal customer: US President Barack Obama.

WASHINGTON: The troubled mobile phone maker BlackBerry still has at least one very loyal customer: US President Barack Obama. 

At a meeting with youth to promote his landmark healthcare law, Obama said he is not allowed to have Apple's smartphone, the iPhone, for "security reasons," though he still uses Apple's tablet computer, the iPad. 

Apple was one of several tech companies that may have allowed the National Security Agency(NSA) direct access to servers containing customer data, according to revelations by former NSA contractor Edward Snowden. The companies deny the allegation. 

Obama fought to keep his BlackBerry after coming to the White House in 2009, though he said only 10 people have his personal email address. Neither George W. Bush nor Bill Clinton used email during their presidencies. 

BlackBerry, a Canadian company formerly known as Research In Motion, virtually invented the idea of on-the-go email, but lost its market stranglehold as rivals brought out more consumer-friendly devices, like Apple's iPhone and phones using Google's Androidsoftware. 

The company recently halted plans to be sold and is trying to chart a new course by focusing on large business and government clients
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Disappointed with new ball bowling, says skipper Dhoni

India's Mahendra Singh Dhoni misplays a bouncer during the 1st ODI against South Africa at Wanderers stadium in Johannesburg. (AP Photo)

JOHANNESBURG: India captain Mahendra Singh Dhoni didn't hide his disappointment in the manner Mohit Sharma and Bhuvneshwar Kumar bowled with the new ball as the visitors lost the first ODI against South Africa by a whopping 141-run margin. 

This is the ninth time in recent matches that Indian bowlers have conceded in excess of 350 runs but Dhoni seemed livid about how they bowled with the new ball. 

"More than the death bowling, our bowling with the new ball was not upto the mark. Shami bowled really well as he hit the right areas but rest of the bowlers didn't. I think we need some more pace," a worried skipper said at the post-match presentation ceremony. 

Dhoni was the first to admit that on the New Wanderers wicket, the bowlers shouldn't have conceded in excess of 350. 

"Bowling department let us down. If you give away more than 350 runs, batsmen will be under pressure. On wickets like these, we will find it difficult to score freely," the skipper said when asked about the batsmen's failure to cope with the pace and bounce of the wicket. 

Dhoni sustained a thumb injury while batting which required medical assistance but the skipper assured that he is "fine and ready for the next game". 

Questioned on the lack of preparation for this kind of surface coming from the sib-continental featherbeds, Dhoni defended the decision to arrive late. 

"We knew we had two to three days but we could have adapted slightly better." 

Winning captain AB de Villiers said that it was "important to be confident" on the field. 

"After the game, we will have a drink and will be friends but in the field, we won't back down especially in our own conditions. Lots of credit should go to Hashim Amla and Quinton de Kock. Especially de Kock, who at such a young age scored that big hundred as we all batted around him," the skipper said. 

The South African captain was all praise for Dale Steyn who terrorized the Indian batsmen with pace and swing getting three for 25 from just 8 overs. 

"He's (Steyn) a bit of a freak with new ball. Congrats to Dale for the splendid performance." 

On his own innings, De Villiers said, "This innings gave me pleasure but it is JP, who made it look easier in the end. We knew that wickets in hand with the kind of bowling attack they have, we can put them under pressure in the end". 

De Villiers also expressed caution that Indians being the No. 1 ODI team in the world will certainly "bounce back" but they have a "sniff" as they eye a series win in Durban. 

Man of the match de Kock said, "I am very proud as well as happy for what I have done today. I hope to carry on with the good work. Getting a man of the match award is a special thing but I am happy and thanks to teammates. Hope to get a couple of more in next two games"
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MS Dhoni's experience will be invaluable, says Albie Morkel

"He (Dhoni) is a strong leader who leads by example. He will be the driving force in a team full of young players," Albie Morkel said. (TOI Photo)

JOHANNESBURG: Albie Morkel understands the dynamics of Indian cricket well. A key component of Chennai Super Kings in six IPL seasons, he is not a part of South Africa's squad anymore, but he has enough experience of playing with and against all the Indian players. 

And he feels that a lot will depend on skipper MS Dhoni to hold the Indian team together against a hostile South African attack. "He is a strong leader who leads by example. He will be the driving force in a team full of young players. It will be up to Dhoni to have a calming effect on them," Albie told TOI on Thursday. The experience of touring South Africa will be a key factor for the first-timers and Albie reckons that Dhoni's knowledge of South African conditions that will stand the team in good stead. 

"He has toured South Africa a few times, so his experience in these conditions will be invaluable," the all-rounder added. The two areas of concern for this Indian team on tour will be "their bowling attack and the lack of a pace bowling allrounder". 

"This Indian team has been playing good cricket in their own backyard. But the bowling attack is a bit inexperienced and will have to do really well if India are to win the series," Albie opined. The 33-year-old is also keen to see how India handle the lack of a genuine pace-bowling all-rounder. "That's one area where they seem to struggle to strike a balance. You can get away with it in (sub-continent) conditions because part- timers can bowl a few overs. It will be interesting to see how they balance their side on the pitches here." 

Asked who, among Indian batsmen, should fill the void at No. 4 after Sachin Tendulkar's retirement, Albie was quick to point at Virat Kohli. "I would pick Virat. He has shown incredibleskills in ODIs and has now cemented his place in the Test team," Albie said, adding: "But it's important not to compare other players with Sachin. Just let them be." 

And how important will the familiarity factor be, courtesy IPL? "I think it works both ways. Players of both teams know each other's games much better now, but execution on the day will be the key," he said. Albie is also eager to see how his CSK teammates Suresh Raina, Ravindra Jadeja and R Ashwin fare on South African tracks. "It's very different to what they get in India. But these guys have also done well in the Champions League when it was played in South Africa. I am hoping they will adapt well." 

The one thing that will work in India's favour is the fact that the ODI series precedes the two Test matches. 

"That's how they would have preferred things to go. It allows them extra time to adapt," he added. 

Albie, of course, feels South Africa will be the favourites to win the ODI as well as the Test series because of their superior attack. "It's important for South Africa to win a series at home after their ODI series losses to New Zealand and Pakistan. The old warhorses are there, and then there's Dale Steyn. He is an excellent leader of a quality attack and I am looking forward to the contests.
"

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