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Effective Exercises to follow for an efficient 20 minutes Work-out at Home!


Dear All,

We have put together an efficient and effective 20 minutes workout schedule (depending on your fitness level) for you to do at home. As ‘work from home’ continues, many of you do miss your gym workouts.

Exercise is a great way to release stress and toxins from the body, and to rejuvenate oneself. Below is a list of ‘must do’, exercises, to take a welcome break from long hours at your laptop, and essential to keep fit and healthy in mind and body. Today we are posting our video to show ‘Push-ups’.


Push ups – Always a winner! Push ups are a great are fantastic for a full body workout. Push-ups strengthen the chest, shoulders, triceps, and core muscles.

Technique: The correct stance is important to do push ups effectively - Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged (tucked in), lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.

Here we are showing you 4 variations of Push ups - a) the Plank Push ups with the feet together b) Plank push ups with the feet shoulder width apart c) the Plank Push-ups with the ankle crossed, d) Push ups balancing on the knees. Start with 30 counts and increase gradually.



Squats - Squats work multiple muscle groups -- the quadriceps, hamstrings, and gluteal muscles at the same time.

Technique: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.

First, sit all the way down on the imaginary chair and stand back up. Repeat for 3 sets of 10 counts each and increase as your quadriceps strengthen (upper thighs).

Pulse Squats: Extra Challenge

Next, graduate to the Pulse Squat move, which involves you going down in the squat stance to your maximum, and then pulsing down in small pushes to increase the intensity. Repeat for 3 sets of 10 counts each and increase as your quadriceps strengthen (upper thighs).


Lunges

Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.

Technique: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor, without letting it touch the floor. At this stage, keep hands on your waist. Do 3 sets of 16 counts each and increase as your quadriceps strengthen (upper thighs).

Lunges: Extra Challenge

Try stepping not just forward, but back and out to each side, with each lunge. At this stage, keep hands on your waist. Do 3 sets of 16 counts each and increase as your quadriceps strengthen (upper thighs).

Abdominals - The Belly zone is probably where we put on weight first, and it is one of the most difficult spot areas to lose fat from!

The ‘AB’ Crunch: This is your typical abdominal crunch exercise and it if done right, it really make your abs work and are super effective to burn the fat off the belly area.

Technique: Lie on your exercise mat on your back. Bend your knees. Place your hands behind your head, keeping your elbows wide open. Press the small of your back into the mat by pulling your belly button towards your spine. Contract your abdominal muscles and slowly bring your shoulder blades about 2-3 inches off the floor. Exhale from your mouth as you contract and come up, and inhale from your nose as you come back down. Make sure to keep your neck straight and your chin up. Once you raise up to your maximum, hold the Ab crunch for a few seconds and then slowly lower back down to start position. However, do ensure that you never completely relax back on the mat once you lower back. Do 4 sets of 16 repetitions and increase the sets gradually as your Abs strengthen and stamina increases.

Bicycle Crunch: This is a particularly effective exercise as it works strengthen three different ab muscles at the same time: the upper abdominal muscle, the lower Abdominal muscle and the external Oblique Abdominal muscles. Lie flat on your exercise mat on your back, pressing your back into the ground, as well as reducing the curve in your lower back. Contract your core ab muscles. Position your hands gently behind your head. Lift your knees up to about a 45 degree angle. Turn your right elbow to your left knee and twist to try to reach that knee and go to your maximum, so as to contract your side Oblique abdominal muscle. Now change your elbow and knee, and alternate to the opposite side, with your left elbow aiming for your right knee. Put in your maximum effort and intensity into each ‘pedal’ move. Do 4 sets of 8 repetitions to each side.

We will be back soon with some more effective exercise tips for you to keep healthy and fit!

Cheers,

Reema Sarin

Founder BOLLYFIT

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