12 Reasons Japanese Women Stay Slim and Don’t Look Old

You will have most likely seen that Japanese ladies all the time look youthful, wholesome, and delightful. It’s because they live a wholesome life.

The Japanese delicacies and their life-style is the factor that keeps the women wholesome and youthful. This specific way of life is probably one of the main reasons why  Japan is the primary nation with people living to be way over 100 years old!!!

Japanese people believe that every meal they have ought to offer them well being advantages. So, their meal preparation is done in such way that all the nutritional values of the items prepared is preserved!

12 Causes Japanese Ladies Stay Slim and Don’t Look Old

1. Wholesome Cooking 

Japanese cooking is healthier and completely different than the western way of cooking . They often eat their meals grilled without oil.

2. Smaller portions

They eat a whole lot of different meals but in very small portions. Due to this fact, it’s no shock that they’re slim and really feel more healthy that the remainder of the world which consumes a whole lot of processed meals and unhealthy fat!

3. Seafood

Seafood is filled with omega-3 fat, and is among the principal elements in Japanese meals. They eat red meat rarely, which is said to be associated with ldl cholesterol, ailments associated to irritation, and weight problems.

4. Fermented meals

Japanese eat a whole lot of fermented meals consisting of miso, kimhci, kombucha, tempeh, and kefir, that are all delivered via the process of lacto-aging. Frequent consumption of fermented meals helps with the elimination of toxins from the body and aids in weight loss!

5. Unprocessed tea

Japanese people drink tea frequently, which is filled with antioxidants. Organic tea helps with weight loss, prolongs a youthful appearance, and keeps the chances of getting cancer to a minimum.

6. They don't eat out often

Due tot he fact that Japanese people don't eat processed food, they don't tend to dine out! They are so focused on healthy eating habits that even when they do eat out, their meals are healthy, well balanced and as natural and organic as possible!

7. Wholesome desserts

Japanese folks keep away from pastries, cookies, and any kind of sugary desserts! They get pleasure from consuming  fruits as a dessert, which provide them with the required dietary nutrition and prevents them from gaining weight.

8. They don’t eat on the go

Japanese by no means eat on the go. They savour each meal, take their time with it and appreciate the importance of each meal.

9. Sizzling Spring Baths

Sizzling spring showers are very important for the Japanese, as they decrease stress, promote better sleep, and make your pores and skin healthier, by aiding in toxin elimination.

10. Strolling

Most Japanese folks like biking and strolling, healthy habits that Japanese keep as a part of a daily routine as much as possible.

11. Martial arts

Many Japanese folks practise martial arts, which improves their well being and look in some ways.

12. Skincare

Each lady in Japan takes care of her pores and skin day-after-day with out exception!

58 Fun Activities For Kids: Avoid Hearing They Are Bored

THE FUN LIST 

1. -play ouside 
2. -play a board game 
3. -color 
4. -paint 
5. -help bake something 
6. -have a flashlight war 
7. -make a tent 
8. -do the limbo 
9. -play Ispy 
10. -play Simon Says 
11. -dance 
12. -build something with playdough 
13. -watch a movie and pop popcorn 
14. -ride a bike 
15. -build legos 
16. -make a smoothie 
17. -play superheros 
18. -play house 
19. -make lemonade/ hot chocolate stand 
20. -have a scavenger hunt 
21. -diy shaving cream paint 
22. -diy slime 
23. -put on a play 
24. -make sock puppets 
25. -make jewelry 
26. -blow bubbles 
27. -make a bird feeder 
28. -make crayon art with melted crayons 
29. -do a science experament 
30. -water war 
31. -make an optical course 
32. -craft 
33. -water gun paint 
34. -paintrock pets 
35. -nature hunt 
36. -play a board game 
37. -balloon volleyball 
38. -bubble paint 
39. -build with cardboard boxes 
40. -dress up 
41. -plantsomething 
42. -camp in the backyard 
43. -camp in the living room 
44. -marshmellow and toothpick sculpture 
45. -capture the flag 
46. -paper airplane race 
47. -red light green light 
48. -pillow fight 
49. -hide and seek 
50. -tag 
51. -make a pool with pillows and blankets 
52. -fly a kite 
53. -make huge coloring mat with plastic shower curtain 
54. -make cup tower and knock down with darts 
55. -draw with sidewalk chalk 
56. -play in sprinklers 
57. -hot lava game 
58. -DIY sidewalk puffy paint

Drink This And You’ll Lose 8 Pounds Of Belly Fat In Just 3 Days

Diet is very important for losing belly fat.

Having a flat and healthy-looking belly often requires spending long hours at the gym. However, there another important contributor to great abs, and it’s what you eat. In fact, your diet accounts for 90% of how your abs look like. That’s why you need to pay close attention to the food you eat if you want great-looking belly.

The recipe we provide her is extremely beneficial for giving the perfect shape to your abdominal muscles. In fact, if you consume it daily, you can entire reshape your belly.

Aside from being highly effective, this homemade fat-burning drink is quite easy to prepare. Actually it’ll only take a few minutes of your time. It’s also the best way to start a healthy and well-balanced diet.

Directions:

1. Take a bunch of fresh parsley and blend it in a food processor.
2. Squeeze the juice of one lemon and add it to the parsley.
3. Add a litre of water in the mixture and blend for a few more seconds.

This mixture works extremely fast and you’ll be able to see the first results in only 2-3 days. The key to its effectiveness is parsley, which is packed with vitamins crucial for proper digestion. Lemons on the other hand are highly beneficial for fat burning. Aside for reshaping your belly, this mixture will also improve your metabolism.

For optimal results, you should take this drink on an empty stomach for 5 days every morning. Then, you make a 10-day break and repeat the process.

Other drinks you can consider

Below we provide a list of beneficial refreshing beverages you can also include into your diet to further stimulate the weight loss process.

Flavored Water: Slice different fruits and vegetables. Put them in a mug then fill the mug with cold water. This will not only enhance the plain-tasting water, but also enrich it with numerous vitamins your body needs.

Green tea: Drinking freshly-brewed cold green tea will significantly improve your digestion and reduce belly fat. You can add honey to sweeten it up.

Watermelon smoothie: Watermelon is one of the best smoothie ingredients because it packs a lot of water. Combine this refreshing fruit with ice and yoghurt to make the perfect smoothie.

Last, but not least, remember that hard work and patience are crucial for success. Stick to a healthy diet and the parsley-lemon juice and you’ll get a flat belly in no time.

12 THINGS YOU MUST KNOW ABOUT KARMA

#3 Buddha's teachings

#2 Buddha's teachings

#1 Buddha's teachings

7 day waist slimming challenge

THIS MIXTURE WILL MAKE YOUR HOME SMELL WONDERFULLY…YOUR NEIGHBORS WILL ENVY YOU!

As you probably already know, pleasant smell is known to enhance our mood and this is why it is pivotal to have a pleasant aroma in our homes so that we can enjoy a relaxing and calming atmosphere. Without doubt, we all despise it when there is an unpleasant odor spreading in our house or apartment, like that from onions, garlic, etc. and the worst part is when it remains for a longer period of time.

HOW TO SPREAD A PLEASANT SMELL IN YOUR HOME 100 PERCENT NATURALLY
Instead of opting for store-bought air fresheners that are full of dangerous chemicals, you should prepare your own homemade freshener that will contribute to a pleasant and long-lasting smell.

THE RECIPE
Needed:

A spray bottle

A tbsp of baking soda

3 cups of lukewarm water

3 tbsp of fabric softener

Preparation: Pour the softener into the spray bottle and then add the water and baking soda and close the bottle and shake it well to mix the ingredients.

Use: Spray the mixture throughout the whole house daily.

ADDITIONAL TIP: HOW TO MAKE HOMEMADE FABRIC SOFTENER
Needed:

150 ml of hot water

10 grams of baking soda

800 ml of apple cider vinegar

20 drops of some essential oil

Plastic container of 3.5 liters

Empty fabric softener bottle

Preparation:

Fill the container with the hot water and add the ACV and baking soda. There will be a bubbly chemical reaction and when it goes away, transfer the mixture into the empty bottle and add couple of drops of the essential oil you have chosen. Close the bottle and shake it well. Store it in a dark and cool place.

8-clever-vinegar-cleaning-hacks-you-need-to-know

1. Getting rid of sticky residues

Ever had a hard time removing the sticker residue left behind when it is removed? But vinegar solves it all. Just spray some vinegar on the area of the residue and allow it to settle for a few seconds. Now, scrub it a little bit and the residue will be gone easily. You can use it for removing other sticky residues as well.

2. Cleaning your Glasses

Hard water can leave your glasses dull and cloudy, even after a run through the dishwasher. The easiest way to restore shine back to glasses is to use vinegar. Now many people recommend putting vinegar in the rinse–aid dispenser in your dishwasher to save time. But don’t ever do that as vinegar is a strong enough acid to melt the rubber gaskets in the rinse-aid dispenser.
Instead, fill a shallow pan with a mixture of 50% hot water and 50% vinegar. Give glasses a soak, shake off excess water and let it sit to dry.
Caution: Never use vinegar on eyeglasses as it can damage the anti-glare or anti-scratch coating present on them. Just use it on drinking glasses or any other glassware.

3. Vinegar with baking soda for the Carpet

It is not a common phenomenon to wash the Carpet as we can’t just put it in the washing machine. It needs to be dry cleaned which is not cheap. Right?
Well, you can easily clean carpets using three cheap and easily available ingredients – vinegar, borax, and salt without spending on dry-cleaning. To clean the carpet, just sprinkle equal parts of borax and salt on the carpet and then spray an equal amount of vinegar over it. Let it sit for at least an hour before vacuuming.
You will have a clean carpet in no time and without spending a single cent on dry-cleaning. All you need is to utilize the cleaning power of borax and Vinegar.

Trending:  The only DIY Laundry Detergent You'll need for Clothes

Quick Tip: It’s better if you have vinegar filled in a spray bottle, it makes cleaning a hell lot easier. A high-quality durable spray bottle is a must have if you are cleaning around your home.

4. Stained and dirty cookware

Stained or greasy cookware are very difficult to clean. But vinegar makes them very easy to clean. Pour around a cup of water and ½ cup of vinegar in the cookware you need to clean and boil it for around 5-7 minutes till the solution becomes sufficiently hot.
Vinegar will dissolve all the dirt and grime to efficiently clean the cookware and make it look as good as new. Vinegar is a miracle cleaner.

5. Cleaning the toilet

Is it really impossible to clean the toilet without a hell lot of scrubbing? I would say NO if you take the help of vinegar to ease the job. And having a clean toilet is highly important.
Empty the pot. Put some paper towels soaked in vinegar in the insides of the toilet bowl where the stains and dirt are usually present. Let these towels soak against the stains for at least an hour. Pour some vinegar over the entire commode to clean each and every inch of it. If the toilet is very dirty then you should let the vinegar do its work overnight.
Then wipe off the area while removing the paper towels and flush. Your toilet will be squeaking clean the easy way which is important to have a clean bathroom.

6. Clean your jewelry

Want to clean your tarnished silver? Vinegar acts as an amazing jewelry cleaner. Make a solution of 1 Tbsp vinegar, 1 Tbsp water and 2-3 drops of dish soap and let your jewelry sit in this mixture for around 15-30 minutes. Then use a toothbrush to gently scrub any dirt or grime. Rinse the jewelry and wipe it off with a microfiber cloth.
You can even use it to clean your expensive diamond rings (it won’t damage them). Still, I will warn you that not every jewelry can be successfully cleaned at home. For some jewelry, you really need the help of professionals.

7. Cleaning smelly water bottles

Foul smells are common in water bottles. They accumulate with time if the bottles are not cleaned properly, forget cleaning the smells are common even when the bottle stays closed for a long duration.
Empty around ½ cup of vinegar in the bottle which has a foul smell. Close the bottle’s lid, shake it and leave it for around 15-20 minutes. Then add some warm water to it, shake it and rinse. You got an odor-free bottle in no time.

8. Cleaning a diffuser

If you use an essential oil diffuser, then this vinegar recipe will prove to be an amazing cleaner for your diffuser. Most of the diffusers work in the same way. They have a base system where water and oils are added and then there is the cone part at the top.
For cleaning, fill 3/4th part of the base with water. Add 1 Tbsp of vinegar to it. Then add the top cone and run it for around 5 minutes. The vinegar will greatly help in loosening the grime and the oil residue. After 5 minutes, remove the top cone and run a q-tip in the base where the water sits. The q-tip will further loosen the oil particles and other stains. Place the cone back and run it again for 2-3 minutes. Then remove the cone and scrub it(since it is free of any electrical component).
Dump the mixture in the base and run a q-tip once again to clean the base and small plate again. Use a wet paper towel to wipe the inner and outer surfaces. After it has completely dried you can fill it up and start using it again to make your home smell amazing.

A couple of quick notes:

• Never ever mix vinegar with Ammonia, unless you want to end up in the emergency room.
• Never use white distilled vinegar on stone surfaces including limestone, travertine, granite or marble. The acid can damage the surface.
• White vinegar, distilled white vinegar, and full-strength vinegar (a stronger version of white vinegar specifically for cleaning) are the only kinds you should be using when cleaning.  Any other kind is for cooking, so don’t mix them up.

Bonus: 12 more vinegar hacks 

If you like the post, do share it! 

How to Get Rid of Water Retention and Lose Weight With 5 Simple Steps

Experiencing some puffiness, swollen legs and feet, and also stiff joints are unpleasant symptoms of water retention. There are actually three types of water retention, and first one of these (medical fluid retention) is actually caused by serious health conditions like heart and thyroid diseases, arthritis, or lupus. The other two types are cyclical and general water retention and they are associated with lifestyle and women’s menstrual cycles and usually are not subject to medical treatment.

The medical fluid retention has to be treated by doctors. But in case  your health is fine, you should try try to follow these tips that Bright Side has prepared for you. These may help you forget about all the discomfort water retention brings.

Main symptoms of water retention:

 Because of water retention, we might feel heavier than usual or be less active. Some other symptoms can  include the following:

• Indentations in the skin
• Puffiness of the abdomen, face, and hips
• Some weight fluctuations
• Having stiff joints
• Bloating, especially in the abdominal area
• Experiencing swollen legs, feet, and ankles

How to reduce water retention and lose water weight?

1. Eliminating stress

Experincing stress is a reaction of our body to a dangerous or complex situation. And as part of the fight-or-flight response, our adrenal glands release cortisol (also known as the stress hormone). As this this study has found out, cortisol increases fluid retention. In case  you want to forget about puffiness and stiff joints, you shall practice breathing techniques, yoga, leg lifting, and learn to relax properly.

2. Relaxing in the sauna

Going to a  sauna is not only a good way to relax and escape from your everyday problems, it is yet  another way to decrease water retention. According to one article that was  published by Harvard Medical School, sweating begins almost immediately. The average person loses a pint of sweat during a brief stay in a sauna.

3. Exercising

Are  you doing  sedentary work? It is most probable you noticed that your legs and ankles are swollen when you come home. Sitting too long may cause some water retention and its associated symptoms. In order to avoid it, you should make your life more active: as for example go to the gym, walk to and from your job, run, or go to a swimming pool.

4. Adjusting your eating habits

Eating some  foods that are rich in protein, potassium, vitamin B6, and also magnesium can also help to decrease water retention. These kinds of products include: eggs, artichoke, mackerel, avocado, beets, celery, pineapple, asparagus, apricots, figs, and dark chocolate. And it is really better to avoid high salt food like instant oatmeal, sports drinks, cottage cheese, cookies, or canned veggies.

5. Getting enough sleep

Having a lack of sleep will always negatively impacts our health and it can cause serious medical conditions like obesity, heart disease, high blood pressure, and diabetes. Researchers also  confirm that bad sleep may also affect the sympathetic renal nerves in our kidneys, which is known to regulate water balance. Most of us will have to sleep approximately 8 hours to be able to function properly, but some of the people need more or less time. Do not forget that if you wake up tired and are constantly looking for a chance to take a nap, it is quite likely that you may need more sleep at night.

8 simple exercises to get rid of bra bulge

8 simple exercises to reduce belly fat

DON’T WASTE YOUR MONEY ON PEDICURE ANYMORE: JUST TWO INGREDIENTS FROM YOUR KITCHEN CAN MAKE YOUR FEET LOOK AMAZING!

-3-4 cups milk

-3 tablespoons baking soda

Directions:

-First, warm up the milk. Then, pour it in a basin or a feet soaking tub and add the baking soda to it. Stir well and dip feet in it for 10 minutes.

-When done, rinse feet with warm water and dry off gently with a towel. Apply your daily foot cream and enjoy the results.

8 SIMPLE EXERCISES TO REDUCE LOWER BELLY FAT

Lower Belly fat does not look good and it damages the entire personality of a person. reducing Lower belly fat and getting into your best possible shape may require some exercise. But the large range of exercises at your disposal today can cause confusion to you in making the right choice of the best one that will help you shed that Lower belly fat and reveal your hard-won muscles.

While it takes different kinds of exercises to burn the Lower belly fats in your body and achieve that desired well rounded stomach.

1. Double Leg Lifts

Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

How To Do:

• Lie face up on the mat and put your palms under your head with elbows wide open.
• Spread the legs and raise them upwards keeping them joined at the heels and inhale.
• Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
• Hold this position for a few seconds and then slowly lower your torso in the mat.
• Repeat this exercise 10 times at a stretch.

2. Flutter Kicks

Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
• With both legs extended and toes pointed lift your right leg off the floor.
• And raise your left leg just a few inches off the ground.
• Drop your right leg swiftly down so that it hovers a few inches off the ground.
• And simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth.
• Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

3. Crunches

This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.

How To Do:

• Lie on your back with your knees bent, and your hands behind your head.
• Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
• Slowly, return to starting position.
• repeat this process in sets of 5 or 10 and repeat as many times as you can.

While it takes different kinds of exercises to burn the Lower belly fats in your body and achieve that desired well rounded stomach.

4. Criss Cross

The Criss Cross Pilates Exercise works your core. You can use a rope to ensure proper form. To get the full effect, make sure to keep your core tight throughout the exercise. The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.

How To Do:

• Lie straight on the mat. Place the palms below the head with shoulders wide apart.
• Bent the knees and pull it up to the sheens.
• Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
• Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
• Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
• Repeat the set 10 times and gradually increase it.

5. Exercise Ball Crunch

This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:

• Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
• Place your hands on your chest or behind your head.
• Contract your abs and lift your torso up and forward. lower back down.
• The ball must remain stable during each contraction.
• Inhale as you lower back down, and exhale as you crunch.
• Perform 1-3 sets and repeat 12-16 times.

6. Rolling Plank Exercise

The rolling plank trains your body muscles around the abdomen, hip and lower back.

How To Do:

• Lie down on the mat or floor sideways. Support your body on right elbow and right leg.
• The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
• Keep the knees straight. The hips should also not be touching the ground.
• Hold this posture for about 30 seconds. Once you are comfortable,
• you can hold this position for about one to two minutes.

7. Vertical Leg Crunch

How To Do:

• Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
• And then one knee that is crossed over the other.
• Breathe in and then lift the upper body towards the pelvis.
• Breathe out slowly. Do about 12-16 crunches for two to three sets.
• Check out the video above on how to do vertical leg crunches.

8. Hip Lifts

How To Do:

• Lie on the floor with your arms by your sides.
• Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
• Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
• Then return to the starting position. Repeat 15 times.

8 Simple Exercises to Reduce Hanging Belly

Carrying too much belly fat is a big problem for many people nowadays, especially once they hit middle age. Aside from being unsightly, belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of visceral fat around the internal organs. Therefore, in order to lead a healthy lifestyle and feel happy in your body, it’s necessary to take serious action to eliminate body fat.

A combination of exercise and the right diet will help you lose the abdominal fat that’s linked to a higher risk of heart disease.

1. Double Leg Lifts:

How To Do:

• Lie face up on the mat and put your palms under your head with elbows wide open.
• Spread the legs and raise them upwards keeping them joined at the heels and inhale.
• Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
• Hold this position for a few seconds and then slowly lower your torso in the mat.
• Repeat this exercise 10 times at a stretch.

2. Flutter Kicks:

How To Do:

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
• With both legs extended and toes pointed lift your right leg off the floor.
• And raise your left leg just a few inches off the ground.
• Drop your right leg swiftly down so that it hovers a few inches off the ground.
• And simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth.
• Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

3. Crunches:

How To Do:

• Lie on your back with your knees bent, and your hands behind your head.
• Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
• Slowly, return to starting position.
• repeat this process in sets of 5 or 10 and repeat as many times as you can.

4. Criss Cross:

How To Do:

• Lie straight on the mat. Place the palms below the head with shoulders wide apart.
• Bent the knees and pull it up to the sheens.
• Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
• Now inhale and exhale as you spread your left leg out and twist your torso toward the right as if to touch the right knee with your left elbow.
• Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
• Repeat the set 10 times and gradually increase it.

5. Exercise Ball Crunch:

How To Do:

• Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
• Place your hands on your chest or behind your head.
• Contract your abs and lift your torso up and forward. lower back down.
• The ball must remain stable during each contraction.
• Inhale as you lower back down, and exhale as you crunch.
• Perform 1-3 sets and repeat 12-16 times.

6. Rolling Plank Exercise:

How To Do:

• Lie down on the mat or floor sideways. Support your body in the right elbow and right leg.
• The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
• Keep the knees straight. The hips should also not be touching the ground.
• Hold this posture for about 30 seconds. Once you are comfortable,
• you can hold this position for about one to two minutes.

7. Vertical Leg Crunch:

How To Do:

• Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
• And then one knee that is crossed over the other.
• Breathe in and then lift the upper body towards the pelvis.
• Breathe out slowly. Do about 12-16 crunches for two to three sets.
• Check out the video above on how to do vertical leg crunches.

8. Hip Lifts:

How To Do:

• Lie on the floor with your arms by your sides.
• Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
• Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
• Then return to the starting position. Repeat 15 times.