Too busy to hit the gym? Yet crave that toned body?
Shashank Ramugade lists some exercises you can do at home
Push ups: An old school exercise, it requires you to lie down on your chest. Keeping a suitable hand distance, allow your body to go down as low as possible and then push yourself up. Push-ups are good for your shoulders, triceps and chest. Reps to failure or you can do three sets according to your strength. To make it more difficult, use a shorter hand distance.
Pull ups: Hold on to a rod with your hands and make sure you have a wide hand grip. Pull yourself up, till you squeeze your back and your head reaches your arm. Lower your body and repeat the exercise. Crossing your legs will also help. Pull-ups are great for toning the upper back. Reps to failure or you can do three sets according to your strength.
Squats: Squats are great for strong, good legs. Keep your leg stance as wide as your shoulders, hands clubbed together in the front. Bend down with your butt sticking out till your thigh is parallel to the floor. Do not bend your back. Push your body up and stand upright. Three sets of 15-20 reps will do the job.
Lunges/Lunges: Another killer exercise for the legs. Keep your leg stance as wide as your shoulders.
Now put your left foot forward and bend the knee (at 90 degrees) so as the body weight is on your opposite leg, which stretched and slanting.
Return to normal position and bring your right foot forward to maintain balance. This completes one half rep. Take the right foot forward and repeat the exercise. For a more strenuous work-out, move forward with eachlunge.
Three sets of 15 reps are good enough.
Crunches: This is THE exercise for your abs. Lie down on your back with knees bent. Curl your shoulder towards your pelvis and try to raise your body above the ground. Keep your hands behind/besides your neck or crossed over the chest. Repeat three set of 20.
Leg Raise: This is another fab one for your abs. Lie down on your back, holding the front legs of a sturdy chair. Raise your legs up to the maximum point you can reach. Keep your knees slightly bent. Slowly lower your legs. Make it tough by keeping your legs straight. Do three sets of 15-20 reps.
Sides: Lie down on the floor on either side. Stick out the hand on which you are lying outwards. The leg resting on the ground should be kept a little behind the other leg. Keep the free hand on your head. Now raise the free leg and crunch on sides with the free hand. If both the legs and hands is too difficult, then try using only the leg or the hand. Three sets 15-20 reps.
Plank (Hover): Start in the plank position (see picture) with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head should be relaxed and you should face the floor. Hold this position for 10 seconds and relax. Over time, work up to 30, 45 or 60 seconds.
PS: Losing weight or fat is not limited to exercises but also a correct diet. Along with that, right supplementation and around 6-8 hours of stress-free sleep will give you the toned body you always wanted.
KEY: New to gym terms? Reps to failure means repeat excercise as many times as you can.