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Wanderlist: 60 Cities To Visit Before You Die

Wanderlist: 60 Cities To Visit Before You Die

It’s never too late to go on a holiday you’ll never forget. Or 60 holidays! Here’s a list of 60 of the best cities to visit, according to tourists around the globe. It will give you a little glimpse of each location with three suggested attractions or activities that are a must-see (or do!) while you are there. Read on and maybe you’ll be a little inspired to start planning the ultimate holiday.

1. Los Angeles, USA

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    Sunny LA with all its energetic buzz of dreamers and go-getters, it can be superficial but also multicultural and complex. Visiting Hollywood, the birthplace of the iconic Mickey Mouse, and taking selfies on the Star Walk of Fame are just a snippet of the LA experience.

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    2. Marrakech, Morocco

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      Pulsating with stunning mosques, fascinating crafts and luxury living, Marrakech is a very popular destination amongst travellers. Whether you’d like to circle the Koutoubia mosque or enjoy a culinary high with a side of modern art, it’s all here from the exotic to the hypnotic.

      Things to do:

      3. New York City, USA

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        If you’re a first-timer, go ahead and be as touristy as possible. Visit the Statue of Liberty, Times Square, the Met, Central Park … But if you’ve got more time, be sure to delve into the neighborhoods because you’ll surely find quirky shops, delis and hole-in-the-wall bars. It’s an incredibly rewarding experience to go behind the scenes here.

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        4. Chiang Mai, Thailand

        CNX Chiang Mai Waterfalls

          Chiang Mai is laid back, vibrant and reverential. Explore the famous Night Bazaar, the National Museum, and the Botanic Gardens to soak up as much of the culture and exquisite aromas of Thai orchids as possible. Spiritual vibes are also at an all-time high here with the city’s center being home to over 30 temples.

          Things to do:

          5. Budapest, Hungary

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            Budapest is a gem of Baroque, neoclassical, eclectic and Secessionist buildings to satisfy the architectural cravings of its eager visitors. Not your thing? Well, Budapest has more to offer, from the poignant scars of war and history, to an abundance of thermal and mineral hot springs, so the options are numerous.

            Things to do:

            • Take a Danube cruise for a stunning panoramic view
            • Take a dip at one of Budapest’s famous baths
            • Walk across Chain Bridge and you’ll understand why it’s often called the ‘Pearl of the Danube’

            6. Krakow, Poland

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              Krakow is Poland’s second largest city covering both banks of the Wisla River. To many first-timers it’s easy to feel at home very quickly in its old-world ambiance and charm. Old Town and Kazimierz’s streets are crammed with galleries, cafés, pubs and restaurants, all for your touristic enjoyment.

              Things to do:

              7. Saint Petersburg, Russia

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                This is the Russia cultural heart, home to the architectural jewels of the Winter Palace and the Kazan Cathedral, with a side of the world-renowned art of the Hermitage. You’ve got everything from art and nightlife to fine dining here.

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                8. Buenos Aires, Argentina

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                  This is the seductive and energetic birthplace of the tango, with atmospheric neighbourhoods bursting with romantic restaurants and pumping nightlife. Embellished with European heritage in the architecture, boulevards and parks.

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                  9. Florence, Italy

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                    The dream of every art historian, this city is filled with the work of Michelangelo, which grace the walls of the Basilica di Santa Croce. The city appeals to photographers with its stunning views, and Tuscan cuisine is the cherry on top.

                    Things to do:

                    10. London, England

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                      The ultimate cocktail of history, art, fashion and food in one place, that’s London! There’s a little something for everyone from the Tate Modern and the Royal Opera House for the art fanatics, Oxford Street shops for the ones willing to splurge, and Abbey Road and the Sherlock Holmes Museum for the music and book lovers.

                      Things to do:

                      11. Riga, Latvia

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                        This city is the largest metropolis in the Baltics and it’s a compelling mix of Latvian traditions and influences from various other countries. Riga is funky and vibrant, trapping travelers long past their departure date. Riga manages to combine its steeples and turrets with an irresistible nightlife and restaurant scene. Old Town, once dubbed the ‘Paris of the East,’ is filled with lavish glass hotels and business centers.

                        Things to do:

                        • Visit the living history of Old City
                        • Take part in a day tour around the city
                        • Go shopping at the Central Market

                        12. Montreal, Canada

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                          The Quebecois cosmopolitan center, Montreal is home to an alluring mix of cuisine, festivals and culture with its irresistible pastries, breathtaking heritage such as the Notre-Dame Basilica, and its winter wonderlands of nearby ski resorts and ice hotels. Despite its modest size, it’s packed and you don’t want to miss out on it.

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                          13. Berlin, Germany

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                            A sobering and edgy reminder of the postwar atmosphere, from its fashion to its architecture to its history. But Berlin is a combo of museums, galleries, operas, guerrilla clubs and snack shacks that go beyond its dark history, making it almost reminiscent of 1980s New York.

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                            14. Lhasa, Tibet

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                              The heart and soul of Tibet, deep in the Himalayan mountains, Lhasa remains to be a city of ancient wonder despite the modern Chinese influence. Its streets are bustling with people from all around the world and the city has become a cultural hybrid. Being seen as the ‘real Tibet,’ Lhasa deserves a week of exploration to fully capture the vibes it possesses.

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                              15. Cape Town, South Africa

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                                Known as the ‘Mother City’ with all of Mother Nature’s beautiful wonders, the proudly multicultural community that coexists in harmony gives Cape Town an exotic and delicious touch. The Table Mountain National Park is the most important attraction and in essence defines the city as a whole, and the gorgeous metropolis is filled with chalets, parks, Afro-chic decor and restaurants for all tastes.

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                                16. Siem Reap, Cambodia

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                                  Being one of the largest religious complexes in the world, Siem Reap has become one of the most popular destination for tourists worldwide. The home of the temples of Angkor, Cambodia’s eighth wonder of the world, has reinvented itself into becoming the epicenter of the new Cambodia. With its temples, history, shopping stalls, food vendors, and  world-class spas, you might want to spend a little more than just a couple of days here.

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                                  17. Skopje, Republic of Macedonia

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                                    One of Europe’s most riveting and multifaceted cities, with a very historic vibe derived from all that survives from Skopje’s Ottoman and Byzantine-era–from hand-carved ornaments to fortresses. This is accentuated with a very contemporary culture with its bars, clubs and galleries.

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                                    18. Istanbul, Turkey

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                                      Istanbul is one of the hottest tourist attractions around nowadays. With its mosques, bazaars, Turkish baths, restaurants, galleries and clubs, it’s been dubbed the ‘World’s Hippest City.’ There’s plenty to keep you busy during the day, from sightseeing to getting the ultimate Turkish treatment at a spa, but at night there’s this joie de vivre sensation throughout when the clubs and restaurants are buzzing with action.

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                                      19. Hanoi, Vietnam

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                                        This exotic city blends medieval and modern as they co-exist in an urban center with Parisian chic and Asian pace. Having survived American bombs and Russian planners, Hanoi re-emerged after economic reforms and is now scattered with huge mansions, grand boulevards, lakes, and parks, not to mention the 600 temples and pagodas. The City of the Soaring Dragon awaits you.

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                                        20. Vilnius, Lithuania

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                                          Curiously charming, eccentric and soulful. Lined with decadent and fragile Orthodox and Catholic churches, there’s more to this capital than meets the eye as the underlying magic is what creates its soul. The true essence of boho spirit lurks around the reminders of loss and pain that only make it more captivating.

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                                          21. Bangkok, Thailand

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                                            Bangkok is split into 50 unique districts filled with golden palaces, porcelain inlaid spires, and floating markets and food stalls. The old districts still possess the grit that the city used to have, which makes them a must-see for any first-time visitors. Thai cuisine is one to marvel at too with its diverse sweet, spicy, sour and salty flavors.

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                                            22. Barcelona, Spain

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                                              Barcelona is Spain’s most cosmopolitan city, with its avant-garde chefs and its flamboyant street performers. Once home to Picasso, Barcelona has been revolutionary when it comes to art and despite the seeming aura of hedonism, its people are very dynamic and hardworking. The capital of Catalonia could keep you occupied for weeks so make sure you pay it a good visit.

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                                              23. Venice, Italy

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                                                This is gondola central, with its canals, restaurants, romantic ambiance, Grand Canal palaces and marble churches. Venetians ignore the aqua alta and marvel in their paintings, wine, music and boho-chic trends. Always flowing with admirers at any time of the year, visitors appreciate its cuisine, art and espressos.

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                                                24. Dubai, UAE

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                                                  Home to the tallest building in the world, the only seven-star hotel and the largest artificial islands, Dubai is the multifaceted cosmopolitan center of the future. Constantly full of surprises, Dubai is ever changing with its multiplying shopping malls, extraordinary architecture and delicious gourmet restaurants featuring a taste of places from all around the globe. In addition, you have the desert to explore: just rent a dune buggy and go crazy.

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                                                  25. Miami, USA

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                                                    Sun-kissed, sultry and shimmering. By day, it’s a must to hit the beach, walk about Miami’s colorful Art Deco architecture, or dare to hit the envious South Beach celebrity scene. West of the city is the Everglades, the most eccentric ecosystem in North America while to the North you’ve got the infamous Fort Lauderdale with its yachts and martinis. Miami is sweaty but glamorous and the party is always on, you take your pick!

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                                                    26. Amsterdam, The Netherlands

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                                                      History with an urban flair, that’s Amsterdam. The gentle canals are a beautiful backdrop for the Jordaan and Rembrandtplein Square, and no one should miss out on the most moving experience of the Anne Frank House. Amsterdam is cosy and surrounded with artistic treasures like the Van Gogh Museum. Although many tourists are only there to see the Red Light District, be sure to explore the rich history in all the houses that date back to the Golden Age.

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                                                      27. Phuket, Thailand

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                                                        With its colorful blend of cultures, rubber trees and tin mines, Phuket has attracted entrepreneurs from all around the world. The Old Town has become infused by current art, food and music and attracts a very hip crowd after having its shophouses and homes renovated. This is a surreal vacation that is perfect for the tourist on a budget.

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                                                        28. Agra, India

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                                                          The Taj Mahal is the magical destination that draws tourists to Agra like mad, but that’s not the only attraction worth the visit. There are also the fascinating tombs and mausoleums that are scattered around the city, along with the many vibrant and bustling chowks (the marketplaces).

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                                                          29. Varna, Bulgaria

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                                                            This maritime capital is by far the most interesting and cosmopolitan town on the Black Sea coast as it is a combination of port city, naval base and seaside resort. How could it get any more interesting? Beautiful enormous parks, historic feel, Roman baths, museums and a buzzing restaurant scene, that’s how!

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                                                            30. Bali, Indonesia

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                                                              The saying that the best things come in small packages is very true when it comes to Bali because it is more than just small, it’s an Indonesian paradise. Listening to your body’s needs and pleasuring it with a massage on the beach or a sybaritic spa is first on your travel checklist. Then comes the shopping, the cuisine and the beautiful, lively nightlife, you will never get enough of the frangipani trees or the enchanting temple ceremonies.

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                                                              31. Brussels, Belgium

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                                                                For every fan of the unknown, here’s a bizarre but interesting mix of French and Flemish and café culture. Renowned for great shopping, fab restaurants, sublime chocolate shops, and history dusted and polished into the walls of the historic and decaying buildings. Are you seduced yet?

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                                                                32. Bucharest, Romania

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                                                                  Most don’t speak too fondly of this capital, but it’s perplexing. That’s its point! It’s medieval and home to many of Romania’s most historic churches. This is the place to leave your comfort zone and just go exploring all the elegant vibes of the 20th century, French-influenced architecture. Stick around for more than a day, and it’ll just make sense.

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                                                                  33. Lima, Peru

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                                                                    Lima is for those willing to delve deep into a city to truly understand and unravel the beauty underneath the foggy and chaotic atmosphere. Lima’s beauties are humble, hiding amid the high rises where the pre-Columbian temples and colonial mansions lie. Lima also makes up for the aesthetics with a multitude of experiences, from museums filled with poetry to golf clubs and crowded nightclubs. This is what you’d call a hot mess, don’t miss it.

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                                                                    34. Zürich, Switzerland

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                                                                      A major destination for all things shopping and contemporary art. Some say the city’s Protestant modesty is truly what saves it from getting just a little carried away with its vibrant collection of bars, restaurants and clubs with the most buzzing nightlife you’ll see. If it was once seen as dull, it surely isn’t anymore!

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                                                                      35. Shanghai, China

                                                                      China Shanghai town city blocks of flats high-rise buildings city skyline Huangpu river flow Pudong evening travel traveling

                                                                        Shanghai is the chance to acquire a taste of the past, present and future in one dynamic cosmopolitan center in the world’s fastest-changing nation. Exhilarating, and obsessed with the latest fads, fashions and technology, this city has got European-style cityscapes and a sci-fi skyline, so don’t miss out on it.

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                                                                        36. Kyoto, Japan

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                                                                          Kyoto is the home to masterpieces of religious architecture, beautiful temples, exalted gardens and decorated shrines. There are said to be over 1,000 Buddhist temples along with a varied range of excellent restaurants, ancient specialty shops, and a feel for all the seasons in one.

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                                                                          Things to do:

                                                                          37. Siena, Italy

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                                                                            This Tuscan town will take you back in time with its marvelous marble floors, artwork and heritage from the Middle Ages. The city’s artistic glories are largely Gothic and that is transcendant in its cathedrals and the medieval tradition that involves bareback riders (dangerously) racing on cobblestones. It’s thrilling: a must-see for any avid traveler.

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                                                                            38. Dublin, Ireland

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                                                                              Dublin wears everything on its Irish sleeve, from its fascinating history to its brilliant personality and with all Georgian elegance aside, Dublin is not like the other European capitals. It’s amiable and witty and leaves you all at ease with its charismatic and multicultural soul.

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                                                                              39. Hiroshima, Japan

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                                                                                Despite its name evoking the memory of 6 August, 1945, Hiroshima has a lot more to offer like the Peace Memorial Park. But Hiroshima with its wide boulevards and laid-back vibes is anything but depressing. Take a couple of nights to check out its thriving community.

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                                                                                40. Cusco, Peru

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                                                                                  Visit this cosmopolitan Inca capital with its cathedrals, temples, cobblestone streets, and most importantly the awesome llamas and alpacas. This city of the Inca Empire is the archaeological destination of the Americas, as well as the continent’s oldest inhabited city.

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                                                                                  41. Glasgow, Scotland

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                                                                                    Glasgow is edgy, Victorian and swamped with the best bars to tickle your taste buds. The hedonistic culture will encourage your nocturnal side and get you head banging along to the live music scene. The city is in the midst of a transformational era, and you want to be there for it.

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                                                                                    42. Nadi, Fiji

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                                                                                      This tropical paradise is very popular amongst travelers looking for a holiday of beautiful beaches and gorgeous ancient cultural sites around Sigatoka. Nadi is building its identity while incorporating elements of a city, a business hub and a tourist junction, and even if it never makes up its mind, you should still give it a visit!

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                                                                                      43. Oslo, Norway

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                                                                                        This Norwegian capital has been here for a thousand years, how have you not gone there yet? It’s a visual delight when it comes to the variety of museums it offers, from Edvard Munch’s ‘The Scream,’ to the unforgettable Viking Ship. There’s a rapidly growing café, restaurant, nightlife and opera, jazz and indie rock culture, so Oslo appeals to all the tastes out there!

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                                                                                        44. Panama City, Panama

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                                                                                          Home to the natural riches of Panama, with a thriving international banking and trade sector along with a sultry skyline of glistening towers, that is Panama City. The city has architectural, cultural and ethnic diversity, which means there is something for everyone. So with a little touch of salsa beats and adventurous activities from hiking through the rain forests or taking a train along the jungle, you’ve got yourself the ultimate Panamanian experience.

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                                                                                          45. Havana, Cuba

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                                                                                            The Caribbean’s largest city with its romantic vibes and contagious energy, 500 years of an exciting history has led to making Havana (or Habana) a culturally unique society. You’ve got mambo, salsa, Che Guevara, rum and the unconventional beauty it’s known for. Its appeal lies in the abstract.

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                                                                                            46. Bruges, Belgium

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                                                                                              A picturesque, fairy-tale, medieval town with dreamy, soaring towers and exceptionally photogenic canals, historic churches and whitewashed almshouses. The tourists never leave, but if you can visit midweek or in the gorgeous spring, you should have a little of its flair to yourself.

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                                                                                              47. San José, Costa Rica

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                                                                                                San José is often seen as a collection of outdated commercial buildings, but beyond this extremely superficial and uninformed analysis this is is a cosmopolitan city filled with department stores of all sorts, chic cafés, and fast-food restaurants making it the nation’s cultural hub.

                                                                                                48. Ljubljana, Slovenia

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                                                                                                  Ljubljana is a delicious cocktail of German, Mediterranean and Slovene influence seasoned with the old town’s Baroque, Art Nouveau and Renaissance buildings. The biggest perk has got to be everything is such a short distance away, just go for a walk or take a bike! The ‘beloved’ city is also a student community, which means the alt-lifestyle gives it a different vibe.

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                                                                                                  49. Copenhagen, Denmark

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                                                                                                    What was once a Viking fishing settlement has transformed into the “coolest, most cosmopolitan and most exciting” city in Scandinavia, while holding on to the traces of Norse explorers that keep its culture and history truly rich. Like all the best places, it has a blend of modern and historic, making it not just a great tourist destination but also one of the world’s most livable cities.

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                                                                                                    50. Rome, Italy

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                                                                                                      Ravishing, radiant and remarkable, that’s Rome. The city will continue to amaze you every time you see the Colosseum or a breathtaking baroque church. It embraces its historic legacies, fine art and absolutely delicious food. Rome is intriguing and will have you experiencing excitement with all your senses.

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                                                                                                      51. Singapore, Singapore

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                                                                                                        One of the most enjoyable, seemingly science fiction comic inspired cities in Southeast Asia from beginning to end. You begin at one of the world’s best airports and take a zippy MRT train line without a single care given for the traffic. Whether you’re up for a stroll through fashion emporiums and antique shops, or you’re more interested in the city parks or the city’s clubs, Singapore has got it all. The city is colorful, soulful and has a thriving creative environment!

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                                                                                                        52. Lisbon, Portugal

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                                                                                                          Indulge in fresh pastries, window shopping, espressos and the warmly lit 1930s-era cafés, or take a walk along the seaside. At Bairro Alto you’ve got many restaurants with jazz and reggae vibes filling the air and nightclubs scattered all over the town. Lisbon’s Gothic cathedrals, monasteries and museums all accentuate this lovely city.

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                                                                                                          53. Split, Croatia

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                                                                                                            Within the atmospheric walls where Split came to life, you’ve got a balance of tradition and modernity with many many bars, restaurants and shops. Its coastal mountains are the perfect backdrop to the Adriatic, where you can chill and appreciate the cityscape. While people used to cross Split to get where they wanted to go, the city has renovated itself to become exactly where people want to be.

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                                                                                                            54. New Orleans, USA

                                                                                                              Vibrant, old-school and filled with precious architecture. After Hurricane Katrina broke the levee, New Orleans has managed to rebuild itself with echoing sweet jazz and blues beats, spontaneous dancing and mouthwatering aromas from unexpected corners. It’s a great city for late afternoon walks, meant for the ones willing to admire its subtle charm.

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                                                                                                              55. Cairo, Egypt

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                                                                                                                This constantly pulsating and hypnotizing metropolis will surprise you with the chaos at your arrival, but soon you’ll get drawn way too deep. As long as you’re not looking for solitude, the City of the Thousand Minarets is the perfect place to explore and experience Egyptian history and culture.

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                                                                                                                56. Sydney, Australia

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                                                                                                                  Sydney is attractive at any time of day, so keep your eyes wide open! It’s famous for its National Parks and its super eventful evenings of undercover bar hunting, sporting events to support, underground bands to check out or a super crazy party to crash. The city’s glamorous but oh-so-casual at the same time making it such a relaxed but vibrant environment. Everybody loves to tan at the beautiful golden beaches, enjoy the exciting food scene and explore the very subtle touches of history.

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                                                                                                                  57. Seoul, South Korea

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                                                                                                                    Seoul is a very interesting mix of everything from night markets to the infamous K-Pop, but of course it goes beyond what we all vaguely know about it. The city is filled with temples, skyscrapers and majestic palaces everywhere in addition to the 21st century urban edge in design and culture. Ten and a half million people reside in this metropolis and it almost never goes to sleep because the day is for a lovely morning visit to a temple followed by a visit to a teahouse, and the night is for the night markets and the Hongdae or Itaewon party life!

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                                                                                                                    58. Milan, Italy

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                                                                                                                      The world’s top fashion capital means glamor, grace and Gucci. Milan is a well-dressed and chic engine room for the country’s economy. Filled with true treasures like da Vinci’s “The Last Supper” showing just how much Milan’s creative ‘streak’ has an impact. Everyone has been here on the runways from Prada to Versace to Dolce & Gabbana, so why not get dressed up and come along?

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                                                                                                                      59. Chicago, USA

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                                                                                                                        The Windy City will blow you away, trust me. There’s always something going on here, from high-flying architecture to peanut butter and banana topped waffles for breakfast, could things get any better? Chicago is great festivals and Lollapalooza is a must-see because when everybody’s head banging to the beat, you really don’t want to miss out on the fun. Art museums come in all genres: impressionist, psychedelic or outsider? Take your pick! Chicago will surely keep you busy and entertained.

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                                                                                                                        60. Prague, Czech Republic

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                                                                                                                          Super bohemian and fairytale-like for the travelers who want to immerse themselves wholly into another culture. Prague is a European hotspot with art galleries ranging from Gothic pieces to collections of 20th-century surrealists, constructivists and cubists. The city is also quite famous for making some of the world’s best brews so grab a pint and head on an urban exploration of the alluring and rather quirky Prague.

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                                                                                                                          Last Updated on August 15, 2018

                                                                                                                          7 Amazing Things That Will Happen When You Do Plank Every Day

                                                                                                                          7 Amazing Things That Will Happen When You Do Plank Every Day

                                                                                                                          Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                                                                                                                          Video Summary

                                                                                                                          Why is it important to train up our core strength?

                                                                                                                          There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                                                                                                                          This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                                                                                                                          Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                                                                                                                          In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                                                                                                                          One Exercise, multiple benefits

                                                                                                                          There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                                                                                                                          By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                                                                                                                          When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                                                                                                                          Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                                                                                                                          In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                                                                                                                          What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                                                                                                                          What will happen when you start doing planks every day

                                                                                                                            1. You’ll improve core definition and performance: 

                                                                                                                            Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                                                                                                                            • Transverse abdominis: increased ability to lift heavier weights.
                                                                                                                            • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                                                                                                                            • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                                                                                                                            • Glutes: a supported back and a strong, shapely booty.

                                                                                                                            2. You’ll decrease your risk of injury in the back and spinal column

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                                                                                                                              Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                                                                                                                              Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                                                                                                                              3. You’ll experience an increased boost to your overall metabolism

                                                                                                                                Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                                                                                                                4. You’ll significantly improve your posture

                                                                                                                                  Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                                                                                                                  A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                                                                                                                  A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                                                                                                                  On top of everything, someone with good posture looks better, healthier, and more confident.

                                                                                                                                  5. You’ll improve overall balance

                                                                                                                                    Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                                                                                                                    6. You’ll become more flexible than ever before

                                                                                                                                      Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                                                                                                                      7. You’ll witness mental benefits

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                                                                                                                                        Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                                                                                                                        How to hold a plank position

                                                                                                                                        1. Get into pushup position on the floor.
                                                                                                                                        2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                                                                                                                        3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                                                                                                                        4. Your head is relaxed and you should be looking at the floor.
                                                                                                                                        5. Hold the position for as long as you can.
                                                                                                                                        6. Remember to breathe. Inhale and exhale slowly and steadily.
                                                                                                                                        7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                                                                                                                        Watch the video if you have any doubt!

                                                                                                                                        Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                                                                                                                          How to improve your plank time gradually

                                                                                                                                          1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                                                                                                                          2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                                                                                                                          3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                                                                                                                          Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                                                                                                                          Who Should Be Cautious Doing The Plank?

                                                                                                                                          You need to be cautious doing Planking exercises if any of these risks apply to you:

                                                                                                                                          • Prolapse
                                                                                                                                          • After prolapse surgery
                                                                                                                                          • Pelvic pain conditions
                                                                                                                                          • Weak or poorly functioning pelvic floor muscles
                                                                                                                                          • Previous childbirth
                                                                                                                                          • Overweight

                                                                                                                                          Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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