Exercise for only a few minutes a day!
Only have a few minutes to work out? Don’t have hours to spend at the gym? Well that can’t be an excuse anymore. Here is a fitness workout that will take only minutes a day and it will transform your body if you are diligent with it.
Exercise 1 – The Hindu Squat
Place feet shoulder width apart and raise your arms up to the height of your shoulders to keep your balance. Bend knees and go down making sure to keep your hips over your heels and your back straight. On your way down, stop and hold that pose for 10 seconds. Then lower yourself further and hold for another 10 seconds. Repeat this 3 more times, keep your stomach muscles tight, and end by squatting deeply. Then slowly straighten your legs.
Photo credits: Good Housekeeping
Exercise 2 – The lunge
Stand with one leg forward and one leg back. Bend your knees and lower your body into a lunge. Be sure to keep the front and back knee at 90 degree angles. Utilizing the weight in your heels, slowly push back up to your starting position. Don’t lock your knees and don’t let your knee bend past your toes. Repeat this exercise 12 to 16 times.
The Plank. Photo credit - Womans day
Exercise – The Plank
Lie face down with your elbows on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Hold in your stomach and keep your body as straight as possible from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.
Exercise – Wall sit
Stand about 2 feet in front of a wall and lean your back against it. Slide down until your knees are at about 90-degree angles and hold. Keep the stomach muscles contracted for 60 seconds. Release and repeat, holding the squat at different angles to work the lower body in different ways. To work harder, hold weights. Repeat 3 times.
These strength training exercises build muscle and endurance.
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