Your derriere is super important. Build it!

They can make or break an outfit. Here's how to get your derriere in perfect shape

So your thighs and arms are toned and waist is just perfect. And you think that's all you need to slip into a clingy dress and pull it off. It's one of the most neglected parts of the body, but, as Pippa Middleton will guarantee, your derriere grabs more attention that you might give it credit for.

Here's how to get a peach-perfect behind:

Booty booster 
If your bottom is more flat than fabulous then invest in a pair of buttock-enhancing knickers which contain hidden pads that give you a curvier look.

If gravity is your problem (not so much size) invest in good quality shape wear that will leave a smooth finish under clingy fabrics and enhance those curves, while keeping your tummy in.

The derriere diet 
Working out increases protein turnover — the rate at which protein is broken down and then rebuilt. Consequently, if you're working out and don't eat sufficient protein, then you could actually end up losing muscle mass. Your muscles use protein better if it's eaten little and often, so opt for around 25g several times a day.

High-quality protein comes from foods such as eggs, fish, milk and chicken, and to stimulate protein you need insulin, which is released when we eat carbs. Combining food is ideal — for instance sweet potato with tuna, pasta with chicken, even a glass of milk helps. Don't forget to add some fruit for an extra antioxidant hit.

Beautify your bottom 
Most of us tend to neglect our back side when it comes to cleansing routines. This can lead to dry skin buildup and can cause small bumps under the skin. To avoid this problem make sure you exfoliate the skin on your bottom twice a week when you shower. Try a good scrub or exfoliating gloves.

This area of the body is prone to cellulite. While there is no perfect cure for this problem, daily dry body brushing will help. Just be sure to always brush upwards and towards the heart.

Exercises for your tush
Do the squat 
Squats are one of the best exercises for the lower body as they target the hips, glutes and thighs. And you can do them anywhere. Stand in front of a chair with your feet shoulder-width apart. Now, contract your abs and, keeping them tight, bend the knees and slowly squat, aiming to touch your hips to the chair. Ensure that your knees don't extend beyond your toes. Hold the pose for a few seconds. As you rise, contract the glutes and hamstring muscles. Fully extend the legs until you are back to standing position.

Lunge forward 
Lunges help target the glutes and hamstrings. Stand with feet about three feet apart. Both knees should be at right angles. Hold weights in each hand.

Bend both knees and lower the back knee toward the floor, keeping the front heel down and the knee over the centre of the foot. Keep the torso straight and hold your abs tight as you push through the front heel. Return to starting position.

Drink coconut water for glowing skin

Got dull, lifeless skin? While skin texture is mostly hereditary, there is a lot you can do to improve it.

The effect of diet is seriously underestimated in beauty care. While consumption of fruits and fruit juices is said to be good for the skin, it is best to avoid oily and masala rich foods. While orange juice has been voted the best for skin, not many are aware of the benefits of coconut water when it comes to skin care.

The liquid, considered the purest one after water, hydrates the skin, making it look more youthful and supple. Studies say that the antioxidants and cytokinins present in coconut water have an age defying effect on skin. The nutritious value of the drink has always been acknowledged. If you are feeling weak or have stomach problems, drink coconut water for an energy boost.

An advantage it has over fruit juices is that you can easily have a glass a day since it is almost entirely fat free and sugar free. There are also studies which say that coconut water dabbed on skin has a positive effect. However, there are no studies to prove this.

Well, drink coconut water every day and watch your skin glow!

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Have an abusive boyfriend? This app will help

WASHINGTON: Here's a tool that could help avoid dating violence or abusive relationships. Scientists have developed a smartphone app that warns young women of a dangerous partner by helping them examine their relationships and potential behavioural red flags. 

In an effort to arm young women with safety information, researchers developed the 'One Love My Plan' app, an interactive tool that helps collegeage women in abusive relationships clarify their priorities and customize personal safety plans. "Women between the ages of 18 and 24 are at the highest risk for dating violence. However, these women are less likely than older adults to seek formal safety resources and instead look to peers or technology for help and advice," the app's developers said. 

"At some point, almost everyone knows someone in an unhealthy relationship," said Tina Bloom, an assistant professor at the University of Missouri's Sinclair School of Nursing. "The purpose of the My Plan app is to quickly and confidentially provide women and concerned friends with information and available resources. Our goal is not to replace existing services, but to better connect students with them," said Bloom. 

To ensure that young women would find the app helpful, Bloom and her colleagues conducted focus groups with college-age women who identified themselves as survivors of abusive relationships. 

"The My plan app gives students tools to examine their relationships, set priorities and access resources when they are ready," said Bloom. She added that the app has features such as information on healthy relationship dynamics, relationship violence myths and behavioural red flags. 

Eat blueberries for healthy love life

Eating a cupfull of blueberries once a day may help spice up your love life, says an expert.

According to nutritionist Dora Walsh, the berries contain proanthocyanidins, a plant chemicals that is believed to keep blood vessels flexible and blood flowing around the body that could work wonders in your romantic life, reports contactmusic.com.

"Blueberries can easily be incorporated into what we eat every week. Blueberries are a great source of the nutrient manganese which helps us get energy from food - all important for Valentine's night.

"Blueberries not only make you feel great, many of my clients eat them for healthy skin and their nutrient content could hold the key to giving our skin a Valentine's glow, which makes us more attractive to the opposite sex," said Walsh.

Blueberries are also packed full of soluble fibre which many people consume to help push excess cholesterol through the digestive system before it can be broken down, and deposited along the walls of the arteries.

Clear arteries are important for a healthy heart.

4 foods you should stop eating right now

Whether you're a diet-conscious person or someone who wants to get into the habit of healthy eating, there are certain foodstuffs you shouldn't touch if you want to achieve your goal of staying fit! We list a few...

Soda

Did you know, soda is loaded with empty calories from high fructose corn syrup? What's more, you should stop drinking soda, because it is known to contribute to obesity and is also likely to increase the risk of diabetes and high-blood pressure in people.

White bread

Made out of maida, white bread is unhealthy because it is, quite literally, bleached! So this process not only rids the bread of its flavour but also of all its essential nutrients. So instead of white bread, opt for a wholesome, whole grain or brown bread for your sandwiches.

Whole dairy

Of course, dairy and dairy products are good for your health, but whole-fat dairy is full of fat and cholesterol. So always choose low-fat dairy and its products, which has all the nutrients you need.

Fast foods

The amount of calories one fast food meal contains is almost equal to the amount of calories one must consume in the entire day! While some of these calories come from protein, most come from the sugar (of the soda) and the fat (usually the burger and fries!) in the food.

6 Things women notice about men right away

First impressions may be made in moments, but they predict the course your relationships follow. So if you know what exactly about you draws in the votes, you can perfect it -- and do better with the opposite sex. So what do women notice immediately? 

According to Dr Gordon Patzer, author of Looks: Why They Matter More Than You Ever Imagined, and one of the world's leading authorities on physical attractiveness, a lot of what women notice in the first few minutes is appearance-based. "A substantial portion of the six features of a man are apparent, in terms of height, weight and overall physical attractiveness," he says. And when appearances don't make the cut, the door slams shut on further interactions. Here's a list of things to keep that door open. 

1. Physical stature 

Yep, you knew this already: size matters. Height and weight are right on top of the list of things women notice. "Too much or too little of either immediately classifies the man as unattractive to women, and closes the door before less physically obviously features (such as confidence) can be determined," says Dr Patzer. Take heart though, the acceptable range is influenced by the woman's own height and weight. 

2. Appearances and attractiveness 

Yes, beauty is skin deep, but it's going to get women to explore what lies beneath. Attractiveness does include what you were born with, but your genes alone can't scuttle your chances. What really counts is what you do with your hair, clothes, grooming and basic hygiene. If you can't make the effort, women certainly are not going to work hard to learn more about you! 

3. Smile 

Once women are done assessing your overall build, women will look at your smile. "The ability to smile, particularly within the first few minutes of meeting, sends a welcoming, non-hostile signal to women," says Dr Patzer. There is one proviso though -- the smile must show off reasonably good-looking teeth. It's never too late to fix an appointment with the dentist! 

4. Humour 

Another reason to show off those pearly whites! Women like men who have the ability to laugh. Even better, make the woman laugh. That instantly nets you bonus points! 

5. Confidence 

Women find confident men attractive. According to Dr Sameer Malhotra, head of psychiatry and psychotherapy department at Fortis Hospital in New Delhi, within the first few minutes of meeting, women will not only suss out your level of confidence, they will also interpret the vibes you give out and how you think. "Women notice how clear or decisive you are and whether you approach things positively." Just remember, cockiness and arrogance are not the same as confidence! 

6. Conversation 

Men have successfully given womankind the impression of being strong and silent. So women aren't expecting you to have mad talking skills. All you've got to do hold her attention. "We know (scientifically) that the more or longer that a woman gets to know a man, the more physically attractive he becomes in her mind," says Dr Patzer. Women are looking for someone to keep up the conversation -- so forget the one-liners, just be yourself! 

Female Orgasm: How to Achieve it?

Why is a female orgasm harder to come by? Experts fill you in

The female orgasm has forever been both a complex and an elusive phenomenon. Two recent studies in the US on orgasm rates for men and women in casual hook-ups revisit its mysterious ways. They confer that women aren't climaxing in casual flings nearly as often as they do in serious relationships. In one study, for instance, of 24,000 students across 21 colleges, 40 per cent of women were found to have had an orgasm during their last hook-up involving sex, against 80 per cent of men.

Be it the fact that men's privates are easier to arouse than a woman's, or a woman having to make do with a sexually inept partner, there's no denying that women — despite being blessed with the ability to have multiple orgasms — have a harder, longer road to the big O than a man. We get three experts to explain why there's an orgasm gap between men and women.

Dr Debby Herbenick, PhD, research scientist at Indiana University and author of Sex Made Easy
Vaginal intercourse is the most common sexual behaviour that men and women engage in together, and it's easier for men to have orgasms from intercourse than it is for women to do so. Some women find it easier to orgasm, or they orgasm more quickly, when they receive oral sex or when they or their partner stimulates them with fingers or a vibrator.

Some women feel pressured by their partner to have an orgasm. "Faking" an orgasm can feel easier than explaining to a partner in the heat of the moment that it just isn't going to happen. Some women who fake orgasms, say they do so because they don't want to hurt their partner's feelings or that they want sex to end. As for how an orgasm is worked up and triggered, both women and men have multiple pathways to orgasm, much of which is still poorly understood.

Communication can help both parties learn how to please their partners. It's not that either sex is "inept" but it helps to talk more openly about desire, likes, dislikes, and how we want to be pleasured. Orgasms are important to both women and men, but not necessarily every time they have sex. Intimacy and feeling connected are some of the most important parts of sex for both men and women.

Dr W Minder , sexpert 
Often, a woman doesn't reach an orgasm because the man may be suffering from premature ejaculation or he may be in a tearing hurry to get things done. I feel lack of foreplay plays a big factor in not arousing the woman enough to get her to go all the way. That and a man's indifference towards her need to have an orgasm as well. When it comes to how we are wired, man essentially works on a one-track mind which is focussed on ejaculation. Women however crave for a more wholesome experience, and often, also, a more emotionally involved one. Unlike men, women can have multiple orgasms but there are shortcomings on both sides that lead to the woman not climaxing. In any case, orgasms have only recently been hyped by the media as the be-all and end-all of a sexual encounter. It doesn't have to be that way. In fact, the truly happy couples are those that enjoy their sex lives without bothering about orgasms.

Dr J Anderson, consultant andrologist
For women, it's often harder to reach an orgasm because of various psycho-social issues apart from their partners' sexual ineptness. Anatomically, male and female bodies co-relate to each other and ideally both should be able to have orgasms as easily. With men, sex is more active and obvious. If he is aroused, he gets an erection and if he has an orgasm, he ejaculates. Women though don't have a definite marker for orgasm. That's why women can easily fake it just to go with the flow.

Women need more stimulation and for a longer duration, so it all comes down to technique. While women are capable of having as many orgasms, it's more vulnerable to external factors. Also, our society is male-biased to an extent where a woman's sexuality is considered less important. Somewhere, women too may feel unimportant about having an orgasm, or guilty about bringing up the issue of not having one. Sex and orgasm is still largely suppressed for women, but this is changing now. Though orgasms don't have to be such a big deal, it's hard for couples today to escape the big hype that's spun around the big O.

10 first-time experiences for newlyweds

Transition to married life is filled with many milestone "firsts," which strengthen the relationship with a spouse.

The Huffington Post has compiled a list of things that happen for the first time after a marriage:

The first ever fight between a couple is a lot more different and is a lot more charged, the Huffington Post reported.

Secondly, getting together with friends after the wedding is a little strange as some of them may feel that their married-by-30-clock is ticking, or become bitter that the newlyweds have "the perfect life."

Another first that a newlywed has is their first major purchase together.

The in-laws' problem is another first for the newlyweds as a husband is used to his family's flaws: He's learned how to tune out Mom's criticisms, Dad's elitisms, his sister's jealousy. And he just wants his wife to let their comments roll off their back too.

The first time a couple is asked when they are having a baby also makes the list.

It is also a must-do for many newlyweds to host a dinner party.

Another first is when a husband is approached by the first "flirty girl."

Then comes the part when the couple establish their first tradition together while honouring established rituals that were passed down from both of your families.

The married holiday together is one more first.

And lastly, the time you get scared of losing your loving spouse.

Benefits of climbing the stairs

A latest research suggests that climbing stairs is considered to be one of the best ways to burn up calories and strengthen your heart. According to a British survey, climbing stairs is directly associated with reduced risk of heart diseases.

It is said that an overweight person can lose up to twelve pounds by climbing two flights of stairs a day for a year. Only strenuous activities like dragging logs and sprinting seem to burn up more energy per minute than climbing stairs. Regular stair climbing is also a beneficial augmentative exercise in a vigorous cardiovascular workout.

Burns more calories: Stair climbing engages your body's largest muscle groups to repeatedly lift your body weight up, step after step. Thus using your muscles to carry your own weight is far higher to running as compared.

Maximises your cardio efforts: It also raises your heart rate immediately thus maximizing your cardio benefits.

Increases core muscle strength: Climbing stairs is a great way to amp your core muscle strength.

Tones and sculpts your body: It also engages every major muscle in your lower body — glutes, hamstrings, quadriceps and calves to exercise and thus tones your body better.

Low impact workout: You don't have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout.

How much water should you drink every day?

It's important to drink water according to your lifestyle rather than follow the 8-glass water rule, say nutritionists.

Water is your body's principal chemical component and a natural detoxifier but not many are aware about how much water should we ideally drink everyday. Moreover, the popular 8 by 8 rule which says that one should drink eight glasses, each consisting of eight ounce of water, may not suit every individual. Says nutritionist Peter, "While the general belief is to drink eight to 10 glasses of water, it is advisable to drink 12 to 15 glasses of fluids which includes water, tea, buttermilk, soup, etc. This would amount to an intake of around 2.5 litres of fluids everyday."

Drink according to lifestyle
According to nutritionist expert Patrick, one's lifestyle plays an important role in deciding the amount of water that one should consume. "If you have a sedentary lifestyle and work in an air-conditioned environment where there is no scope for water loss via sweat, drinking more than 2 to 2.5 litres of water is not advisable. It will end up accumulating in your kidney and cause edema," says Krishnan. For moderate workers like salespersons, who are required to do physical activity, it is important to drink around three litres of water.

Water consumption during summers
Also, it is necessary to change water consumption habits with the change in seasons. For instance, it is important to keep oneself hydrated during summers. "If you do not suffer from diabetes or blood pressure, you can have electrolyte or glucose water or drink lemon juice. It is not only refreshing but also increases your energy levels," says Patrick. Moreover, it is important to drink maximum amount in the morning. Peter says, "After waking up, it is important to drink around two to four glasses of water within the early part of the day. You could also add some amount of lemon, honey and cinnamon in it."

Your water guide
- Drink around two to four glasses of water (roughly amounting to 800 ml) after waking up
- If you work in an airconditioned environment and follow a sedentary lifestyle, do not drink more than 2 to 2.5 litres of water per day
- For moderate workers, for instance salespersons, it is important to drink around three litres of water
- During summers, keep yourself hydrated by drinking water at regular intervals. If you don't suffer from diabetes or blood pressure, having electrolyte or glucose water is also advisable