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  Plank Tap Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. Do the same thing with your left hand to right shoulder. That's 1 rep. Continue, alternating sides. To make this easier, try separating your legs a little more. Targets the deltoids, latissimus dorsi, triceps, glutes, and core. 2 Side Plank Lie on your right side with your right hand directly underneath your right shoulder. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left hand straight up toward the ceiling. Hold here for a set amount of time. Targets the the core (especially the obliques), latissimus dorsi, and deltoids. 3 Forearm Plank Reach Out Start in a forearm plank positio

  How to Increase Stamina for Running and Tips to Run Longer? The oxygen that you take into your body is vital to increasing your stamina for running. By changing the way you breathe during running, you can reduce stress, boost your energy and increase your endurance. Some running and jogging tips include trying to breathe more or increase your breathing speed. If you’re running faster, you need to breathe faster. Interval training, where you run quickly for 30-40 seconds then take a short break to catch your breath is a good way to increase aerobic exercise, improve running form and strengthen muscle. Always keep in mind that distance should be increased gradually. Normally, you can increase your distance by 10% every week. Lastly, strengthening other parts of your body will do wonders for your workout. By doing bodyweight exercises like lunges, step-ups, and single-leg squats, you can strengthen your leg muscles. To strengthen your core, try side planks and planks for stabilization.

  Beetroot This root vegetable is nutrient rich and can help you run faster. It is also rich in Vitamin B, C, and beta-carotene, which is essential for the body. Beetroot is excellent for runners because it contains nitrates which improves cardiovascular health and manage the blood flow. It produces more nitric oxide in our body, which can boost a person's performance. As per a study, athletes who have baked beetroot before running performs better. 03 /6 Oats If you are heading for a long run in the morning, then havE oats because it is loaded with good carbs. Mostly carbs are considered bad for weight loss, but it is not true in all the cases. Not all carbs are bad, you just need to choose the right one. Oats are low in the glycemic index and is considered a great food for weight loss. It helps to regulate blood sugar level, keeps you energized and fuller for a longer period of time

 contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline . Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle  a great choice for muscle building and overall health. Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins  3. Chicken Breast 4. EAT Greek Yogurt Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein. Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins Trusted Source However, not all dairy is created equal. 5. Tuna In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients

  Exercise can help build up strength If you want to increase your stamina, you’ll need to  A stronger body can endure more, allowing you to last longer between the sheets. Biceps Stronger biceps means you can handle more weight when lifting, pulling, tossing, and throwing. Exercises to try include: bicep curls chin-ups bent-over row Triceps Strong triceps not only make pushing easier, but they also build up the power of your upper body. Exercises to try include: bench press triceps extension triceps pull-down or push-down Pectoral You use your pectoral muscles for everything you do — from opening a door to lifting a glass. When you have stronger pecs, you have a stronger body overall. Exercises to try include: bench press chest dips push-ups Abdominal When you have strong abs, you have a more powerful core. And when you have a strong core, you’re more balanced and feel less back pain. Exercises to try include: sit-ups planks high knees Lower back A strong lower back stabilizes and sup

   Foods That Make You Taller 1.  CONSUME Beans Beans are incredibly nutritious and an especially good source of protein ( 5 Trusted Source ). Protein has been shown to increase levels of insulin-like growth factor 1 (IGF-1), an important hormone that regulates growth in children ( 6 Trusted Source ,  7 Trusted Source ). Beans  are also high in iron and B vitamins, which can help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body ( 8 Trusted Source ). 2. Chicken Rich in protein along with a range of other essential nutrients, chicken can be an excellent addition to a healthy diet. It’s particularly high in  vitamin B12 , a water-soluble vitamin that’s crucial when it comes to growing taller and maintaining your height ( 10 Trusted Source ). It’s also loaded with taurine, an amino acid that regulates bone formation and growth ( 11 Trusted Source ). 3.  EAT Almonds SUMMARY Almonds are high in vitamin E and have been shown to inhibit the for