4 weeks abs challenge to loose belly pooch (gif tutorials)

We’ve put together the most effective abdominal exercises to target your core area. Here they are:

1. Reverse Crunch

Lose Belly Pooch Challenge - Reverse Crunch

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Image credits

Here’s how to properly perform the reverse crunch:

  1. Lie faceup on the floor with your palms facing down.
  2. Keep your legs in a vertical position and keep them perpendicular on the floor during the entire exercise.
  3. Raise your hips off the floor and crunch them toward your chest. At the same time, maintain your legs straight.
  4. Pause for 2 seconds, then slowly lower your hips until they touch the floor. Repeat.

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2. Scissors Exercise

Lose Belly Pooch Challenge - Scissors Exercise

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The scissor exercise is easy to do and it really target your lower abs. So start cutting the air! 🙂

  1. Lie flat on your back, with your hands facing down by your sides. Don’t allow your lower back to sway (bend up too much).
  2. Lift your shoulders slightly off the floor.
  3. Keep your both legs off the floor by a couple of inches.
  4. Lift one leg up to the ceiling.
  5. Swap legs. Repeat.

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21 Dollar Store Organization Hacks You’ll Obsess Over (Find Out)

I was just at my local dollar store the other day and was shocked by how many awesome organizational products they had! I even considered double checking if all their storage bins were actually $1 because it just seemed too good to be true.  So, I was inspired to create a post of the best dollar store organization hacks out there. Don’t waste your money; organize and declutter your home for a fraction of the price with these incredibly clever ideas.

1. Back to School Organization Hacks from the Dollar Store

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Dish drying rack as a folder organizer…baking sheet as a magnetic memo board – I would never have thought of these genius dollar store organization hacks, but they are so perfect for all your back to school needs and only $1! (via HGTV)

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2. Dollar Store Pantry Makeover

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If you’re like me, you constantly find yourself drooling over perfectly organized pantries on Pinterest. However, the sad reality is that all those storage containers can really add up. I know I don’t have a fortune to makeover my pantry, so dollar store bins and storage containers are exactly the solutions I need. (via The Social Home)

3. DIY Mail Baskets

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These wire mail baskets were made using $5 cleaning caddies, but I have seen very similar products at my dollar store that you could use to make this project even cheaper! These baskets will keep the piles of mail from cluttering up your counters or getting accidentally thrown out. (via A House Full of Sunshine)

4. Dollar Store Eye Glass Cases to Organize Cords

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No more tangles. No more wondering, “What the heck is this cord for?” With this smart dollar store organization hack, you can keep all your chargers and cords neat & organized using cheap eyeglass cases. (via Pinterest)

5. Dollar Store Storage Bin Makeover

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I love the bright primary colors of dollar store storage bins for kids stuff or garage organization, but for other rooms, they may not fit in so well. That’s why I love this smart solution to makeover the bins with some spray paint to give them a faux galvanized finish that will fit perfectly with your industrial or farmhouse decor. (via Lemons, Lavender & Laundry)

6. Organize Your Games

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I love that this smart idea keeps yours from losing cards or pieces to your games and makes them all the same size so they are easy to store and organize. This creative teacher who came up with the idea uses them to create an indoor recess bin for her classroom. (via All For the Love of Teaching)

7. My Favorite Dollar Store Organizing Products

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Not sure what all the dollar store has to offer as far as organizing products go? Check out this post for a great roundup of the favorites you should be able to find near you. Browse through the list and think of all the places they would work perfectly in your home. (via I Heart Planners)

8. Dollar Store Under the Bathroom Sink Organization

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I can’t wait to try this dollar store hack because I am constantly knocking over the hairspray under my bathroom sink. This is just one of the clever dollar store organization hacks she uses to transform under her bathroom sink for just $10 – check it out! (via 320 Sycamore Blog)

9. Bathroom Organizing Labels

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I just picked up a number of these simple white baskets during my last trip to the dollar store. They are a great size and super versatile for all your organization needs for just about every room in your house. You can even add these free printable labels to use them to organize all your bathroom supplies. (via In My Own Style)

10. Dollar Store Organization Ideas Video

Don’t miss this video for even more incredibly clever dollar store organization hacks in action. I especially love her ideas for spray painting those cheap plastic hot dog containers to store your lipsticks or mascaras in and the carabiner for organizing all your hair ties.

11. DIY Ribbon Organizer

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While the bin in this post cost $5, you can see how the simple white bins from the dollar store would work just as well and cost 1/5th the price! This $1 ribbon organizer will make the perfect addition to your holiday gift wrapping station or craft room. (via Spunky Junky)

12. Easy Freezer Organization with Dollar Store Bins

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In our new house, we bought a french door refrigerator with the freezer drawer on the bottom and I absolutely love it. However, one of my main complaints is that it is hard to keep the freezer organized so you can see what all is in it because everything tends to just pile on each other. This dollar store freezer organization system is just what I need! (via Practically Functional)

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Just 15-Minute Indoor Bodyweight HIIT (Video Tutorials)

Hight intensity interval training, or HIIT, is a great way to shape up and lose weight. Unlike most cardio workouts, it alternates short bursts of intense exercise with quick rest periods. The rest periods help you avoid burning out, so you can work at maximum capacity for longer. For this indoor bodyweight HIIT workout, we put together some of our favorite no-equipment moves. They are challenging, but effective, creating visible results in no time.

All you need is an interval timer, a mat or towel, and a water bottle to keep you hydrated throughout, and in just 15 minutes, you’ll get a total-body cardio and strength workout!

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What You’ll Need: interval timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Set your timer. Perform each move 45 seconds then rest 15 seconds after each one. Repeat the circuit a total of three times for a complete the 15 minutes. For optimal results complete the 15-Minute routine 3-4 times weekly.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

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Exercises: 
1. Mountain Climbers
2. Squat Jacks
3. Leg Lifts
4. Skaters
5. Walking Lunges

Mountain Climbers

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Squat Jacks

Leg Lifts

Skaters

Walking Lunges

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16 simple exercises to get rid of belly fat

Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long-term health, if not curbed at the right time

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:

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Best Exercises To Reduce Belly Fat:

1. Crunches:

Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise.

 

crunch

How To Do 

  1. Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle. (See picture).
  2. Lift your hands and place them behind your head, or keep them crossed on your chest.
  3. Inhale deeply, and as you lift your upper torso off the floor, exhale.
  4. Inhale again as you get back down, and exhale as you come up.
  5. Do this for 10 times as a beginner.
  6. Repeat another two to three sets.

Variations 

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Dumbbell crossover punch, shoulder press and side crunch, butterfly crunch.

Precautions 

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While performing crunches, instead of entering the full sit-up position, just raise your back a few inches from the ground. This ensures you don’t hurt your back.

Also, don’t jerk your head forward while doing crunches. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise.

Tip: As you lift your torso, do not sit up straight. Your back should make an angle of 30-40 degrees with the ground. Only then you will feel pressure on your abdominal muscles.

2. Twist Crunches:

Twist crunchesOnce you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.

How To Do

  1. Lie down on the floor with your hands behind your head.
  2. Bend your knees as you would do in crunches, keeping your feet on the floor.
  3. You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
  4. Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.
  5. Repeat 10 times.

3. Side Crunch:

Side Crunch

How To Do

This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.

Precautions

Make sure you keep your movements steady and slow. The midsection, being a complex area, could hurt if you perform the twists in a hurried fashion.

4. Reverse Crunches:

Now it’s time to do reverse crunches. This is another good exercise to reduce belly fat.

Reverse crunches

How To Do

This is similar to the twist crunch exercise. The only thing that you need to do is tilt your legs behind simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.

Precautions

Keep your back straight while performing the exercise, as arching it can result in pain, and in some cases, even injury.

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This smoothie will magically help you get rid of belly fat

The last time I saw myself in the mirror, I couldn’t see myself completely (I was too large for the mirror).

Well, no. It actually sounds scary.

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If it would need half a dozen firefighters and a fire-truck to haul me from one corner of my room to the other, I better do something about it right away.

And the same applies to you too.

If you are wondering what could be that one smoothie (apart from exercising, obviously) that can give you a flat belly, then congratulations – you have come to the right place!

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Go ahead with the post – you will thank me in the end.

Ingredients:

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  • Almond butter, 1 tablespoon
  • Nonfat Greek yogurt, 3 ounces
  • Frozen blueberries and frozen pineapple, ½ a cup
  • Kale, 1 cup
  • Water, ¾ cup

Procedure

  1. Take all the ingredients, and add them to a blender.
  1. Mix them until smooth.
  1. Pour the smoothie into a glass tumbler and enjoy!

Nice. But How Will This Work?

A good question. Of course, I can flick a random recipe from any of the billion sites on the internet and paste it here. But then, what is the guarantee that this recipe will work?

That’s why I have come prepared (with facts, studies, and other stuff). Here is what research has to tell about each of the main ingredients in the smoothie. And guess what – the research states some pretty cool things.

According to a study, an almond-enriched diet showed significant weight loss and improvement in lipid profiles in the participants (1).

According to the findings from various studies presented at the American Society for Nutrition’s Scientific Sessions and Annual Meeting, almonds can aid weight loss and also improve cardiovascular health (2).

Also, as per the findings published in the European Journal of Clinical Nutrition, adding about 1.5 ounces of almonds to your diet each day can help curb your appetite.

1. Greek Yogurt

I don’t know why they call it Greek yogurt, but people from any part of the world (who want to lose weight) can eat it. Also, this is a wonderful replacement for regular yogurt, as it contains double the protein but the same amount of calories (3).

As per a study conducted by the University of Missouri, an afternoon snack of Greek yogurt can reduce hunger and increase fullness, thereby delaying subsequent eating and aiding weight loss (4).

If you are looking for an easy video tutorial to make yogurt smoothie that is light and low in calories.

2. Blueberries And Pineapple

Now, who doesn’t love blueberries or pineapples? And when they come with weight-loss benefits, can anybody ask for more!

Research conducted by the Experimental Biology Convention in New Orleans has proved that blueberries can help reduce abdominal fat (5). The fruits can also lower triglycerides and cholesterol and improve insulin sensitivity – all of which are measures of how well the body can process glucose for energy.

Another study conducted by the Texas Woman’s University has shown that blueberries have the amazing ability to slow down the process in which a normal cell turns into a fat-storing cell (6). This is due to the presence of plant polyphenols in blueberries.

Coming to pineapple, it is an anti-inflammatory super food. Hence, it helps reduce swelling and gives you a flatter belly.

Are you are looking for a nutritious smoothie for breakfast? Then the blueberry smoothie is the right choice for you. 

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25 fruits that will help you get rid of diabetics

Are you a diabetic? Are you worried about foods with a high glycemic index? Don’t worry. We are here to give you the best fruits that you can relish without worrying about your blood sugar levels.

Would you like to know more? Keep reading!

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Diet For Diabetics:

Diabetics do not have to eliminate all sugary foods from their regular meals. Sugar or glucose is a vital requirement for the human body. It fuels us with energy so that we can stay active all day.

But when you have to deal with diabetes, it is necessary to take care of your sweet cravings in an appropriate manner. Hence, portion control is essential for every diabetic.

So, what would be the best practical way to ensure diabetics get their required intake of sugar?

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Fruits: The Ultimate Food For Diabetics:

Most would prefer a healthier and natural way, and what better way is there to go with than fruits! A quick light snack, an after meal dessert, or simply blended and squeezed into a refreshing drink, fruits can be consumed in many ways. Fruits also provide us with roughage, antioxidants, vitamins, and minerals.

But how would fruits benefit a diabetic?

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Well, in addition to the various nutrients fruits give, the simple sugars or carbs in them are a whole lot easier for the body to process. Also, these are the healthier kind of sugars the body needs. 

Diabetes may cause weight loss, resulting in severe health adversities. Including fruits in their diet regimen can contribute towards reducing the excessive weight of many diabetics. One of the effects of diabetes is that it makes people hungry all the time, and the intake of certain fruits can create the feeling of fullness.

Again, too much of anything can prove to be bad for you. Thus, when consuming fruits, a diabetic must be cautious and careful while picking the fruits to eat. Certain fruits are remarkably high in sugar content while others are low. Sugar content is high in dried fruits than in fresh fruits.

Following are the top 25 fruits that are ideal for diabetics:

1. Lime And Lemons:

These are two fruits that contain high levels of vitamin C. They also have other vitamins like vitamin A, B, magnesium, sodium, fiber, etc. The interesting thing about limes and lemons is that they have a considerable level of soluble fiber. This helps regulate the blood sugar level. Soluble fiber restrains the amount of sugar taken in by blood. Also, the low glycemic percentage will keep a person’s glucose levels constant.

2. Cranberries:

Cranberries have good quantities of fiber and antioxidants. They also help in regulating the body’s glucose levels as they have very little sugar in them. Cranberry juice, if taken on a regular basis, can help prevent UTIs that are usually common in diabetic patients (1).

3. Passion Fruit:

Passion fruits are rich in vitamin C. Studies show that the powder of passion fruit and its peels have a soluble fiber known as pectin, which can benefit those suffering from diabetes. Pectin slows the blood’s ability to absorb sugar. This is the same as the case with limes and lemons.

4. Guava:

Guavas are another rich source of fiber and vitamin C. With their high fiber and low glucose concentration, guavas promote weight loss and create the feeling of fullness.

5. Kiwi:

The brown fuzz covered fruit, with the millions of seeds within, is a compact source of fiber and vitamin C. Snacking on a kiwi will help a diabetic to access a minimal source of sugar (which is required).

6. Pears:

Pears can be eaten plain, or added to a salad. Whichever way you consume them, they taste great and are packed with nutrients and good fibers (3). They have high water content, and help in controlling your hunger as well.

7. Oranges, Tangerines, And Mandarins:

Another great addition to a diabetic’s food plan is oranges. Not only are oranges low in fats and have a low glycemic index, they also have all the vitamin C you could need for the day.

8. Apples:

Being abundantly available, let’s not take apples for granted. They happen to cover all the essentials for good health and living. The skin of apples is crammed with antioxidants. Apples also contain high fiber that helps in proper digestion, and works perfectly as a refreshing light snack.

9. Apricots:

If you are looking for something with limited sweet (sugar) and maximum benefit, then apricot will be your best friend. With low carbs, apricots are nothing short of healthy fruits and make a great addition to the diabetic meal course. Apricots are rich in fiber and vitamin A.

10. Peaches:

The delicious taste of peaches can supplement an energizing blitzed summer drink. Whether you’re looking for vitamins A and C, or are trying to fix your fiber intake, peaches are what you should consider (4).

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Detox and Purify your lungs before it gets too late

If you’re a lifelong smoker, you need to read this. Especially if you’re in that logical trap that convinces you that since the damage to your lungs and body is already done, there’s no point in trying to quit or heal your body.

Might as well still enjoy a good smoke, right?

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Nothing could be further from the truth. The fact that this faulty argument keeps several of us stuck to this poisonous addiction is downright depressing.

 

Do I Need to Detox My Lungs?

Even if you don’t smoke you’re still causing damage to your lungs by either living in the perpetual pollution cloud found in most major cities or by living in the micro-pollution cloud caused by a regular smoker in your life. Watch this video for more information:

Don’t panic, all is not lost when it comes to your lungs. They’re a lot more resilient than you thought and, if given the chance, they can greatly recover from the direst of smoking habits if you use the right treatment.

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Good news everyone!

Here’s How to Purify Your Lungs in Just Three Days

  1. Take a break from smoking ASAP.
  2. Immediately eliminate all dairy products from your diet. Their benefits are not worth the costs to your lungs.
  3. The night before your detox you must drink some herbal tea to start your detox process.
  4. As soon as you wake up, make yourself some organic lemon water.
  5. Between breakfast and lunch make sure you drink some carrot juice.
  6. Anytime during the day, enjoy some grapefruit or pineapple juice.
  7. Right before bed, enjoy a potassium-loaded juice like cranberry juice.

Repeat for three days. Then enjoy breathing!

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The 3 Most Important Things You Need to Do to Reduce Belly Fat

You’ve been eating right and exercising for months, and although you’ve reached your goal weight and feel happy with your thinner frame, your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs?

Ab exercises, right? Unfortunately, all the crunches in the world won’t slim down your middle. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden. You can’t spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio.

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If the exercise plan you’re following isn’t doing the trick, then it’s time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running, swimming, jumping rope, hiking, or high-impact cardio classes. These burn mega calories and help to reduce your overall body fat. Also, include speed intervals in your workouts since these are proven to target fat around the midsection.

You can also tackle a softer belly with your diet. Avoid foods containing trans fat such as certain packaged cookies, crackers, margarine, granola bars, and bread. If the list of ingredients says partially hydrogenated oil, then put it back on the shelf. Include foods that contain MUFAs (monounsaturated fat acids) instead, such as avocados, nuts, seeds, and olive oil — just make sure to keep your portions in check. Other foods that fight belly fat or bloat include blueberries, pineapple, protein such as low-fat dairy products, and high-fiber foods such as pears and leafy greens. Try this flat-belly smoothie recipe that includes belly-busting foods all in one delicious drink, and munch on this flat-belly salad.

Stress can be another reason for belly fat since it triggers the production of cortisol, a stress hormone linked to an increased appetite and more belly fat. Taking measures to reduce the stress in your life through relaxing yoga sequences, meditation, massage, sipping tea in a bubble bath, or these other completely free stress-relievers could be the difference between a flat belly and a flabby one.

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How to get rid of unwanted facial hair with homemade remedies

If you are like most people, especially women, your answer is probably ‘YES!’ Luckily, this post will show you how to remove unwanted hair forever with just two simple ingredients.

Unwanted and excessive body hair on face, hands, feet, and back is one of the biggest cosmetic problems people face with on a daily basis. Sometimes, this can even affect their self-image and self-esteem.

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The most common causes of excessive growth of body hair are hormone imbalance, certain medications, irregular period, or pregnancy.

 

Even though today there are all sorts of hair removal techniques, such as waxing, electrolysis, laser hair removal, etc., most of them are quite expensive and don’t always show permanent results.

On the other hand, there are also some old home treatments for body hair removal. Besides being efficient, they are also cheap as they require natural ingredients.

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How to Remove Unwanted Hair Forever– Recipe

For this natural hair removal treatment, you’ll need just two ingredients and five minutes.

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Ingredients

One cup of baby oil
One tablespoon of iodine 2%.

Preparation:

Just mix the ingredients well, and you have your remedy for removing unwanted body hair.

Instructions:

Take the mixture and rub it onto the hairy area for two minutes. Then, let it stay for five minutes and use a damp cloth to wipe it off. Repeat this treatment for several days and your hair will gradually become thinner and will eventually disappear.

People on social media say this hair removal method has helped them to stop the hair growth on certain body areas. What’s more, a lot of them say the body hair on those areas hadn’t grown again.

So, we hope this simple treatment will answer your question of how to remove unwanted hair forever!

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You must read this if your stomach hurts [Health Issues]

Abdominal pain is not harmful in most of the situations, but on the contrary side, in some cases, it may be the sign of a severe disease. If you know to identify the exact location of the pain in your abdomen, you can actually diagnose what is the disease that you are suffering from. This is still not enough to do, in order to have the confirmation of your predictions; it is important that you consult your doctor for fixing this problem.Strong abdominal pain in almost every situation means that you are suffering from a severe disease. Even if your stomach pain is not strong but lasts for long, you need to pay attention because you may suffer from a chronic disorder that needs to be treated instantly!

It is obvious to feel your stomach hurt from time to time,but when the same type of abdominal pain lasts for more than two weeks, you should immediately see your doctor. If this is not your case, it is still a good thing to take a routine control, so that you make sure that your mind abdominal pain is not related to a serious disorder. Abdominal pain (when signaling a severe disease in the body) may be accompanied by other unpleasant side effects as well, such as blood in the stool, diarrhea, vomiting or long swell.

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The below image is like the `map` of your abdomen and depending on different areas of the stomach, you can easily discover what is wrong:1. Area number 1 indicates high chances to gallstones. In this situation, you can`t exclude inflammation of the pancreas or stomach ulcer either.

1. Area number 1 indicates high chances to gallstones. In this situation, you can`t exclude inflammation of the pancreas or stomach ulcer either.

2. An epigastric hernia, inflammation of the pancreas, gallstones, indigestion, heartburn or stomach ulcers is your key risk if you feel the pain in area number 2.

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3. Area number 3 in the stomach is related to people suffering from bile duct blockage, pancreatic problems, duodenal ulcer and gastric ulcer.

4. It is almost sure that you have kidney stones if you feel the pain in area number 4. A lumbar hernia, constipation and urinary tract inflammation are three other risks you, unfortunately, can`t exclude in this situation.

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5. Area number 5 indicates umbilical hernia, Crohn`s disease, inflammation of the large intestine, the initial stage of appendicitis, stomach ulcer or pancreas.

6. Pain felt in area number 6 signals diverticular disease, inflammatory bowel disease, constipation and kidney problems.

7. When you complain about your pain encountered in area number 7, it means that you may be suffering from pelvic problems, appendicitis or constipation.

8. Area number 8 indicates inflammatory bowel disease, appendicitis, and inflammation of the urinary tract.

9. Finally, you may be suffering from inguinal hernia, gynecological problems or diverticular disease, if you constantly feel the pain in area number 9 of your stomach.

It is very important that you go through these 9 areas of the abdomen and meditate on them when your stomach pain lasts for too long or the pain is severe. Consulting with your doctor as soon as possible in this case is a good thing because you have high chances to save your life from the worst things.

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