5 Exercises For Busy Brides-On-the-Go to Stay Fit and Healthy
Feeling too lazy to workout or just don't have time? Former cricketer and strength coach to Hrithik Roshan, Swapneel Hazare shares the only exercises you need to include in your busy schedule to get lean, amp up metabolism and reduce fat percentage!
Not everyone is a fitness enthusiast. However, getting at least 30 minutes of physical activity every day is essential to feel and look your best. Strength and conditioning coach Swapneel Hazare, founder of Shield Fitness says, "From home to professional lives, women are big multitaskers. They need to make sure they need all the strength they can get. I have mentioned some exercises that increase lean muscle mass, metabolism and reduce fat percentage making them stronger, mobile and energetic."
So, if you have time for just 5 exercises, make sure you include these!
Squats: The best exercise to develop your quadriceps strength, squats burn more calories per rep than any other exercise.
Start with your feet shoulder/hip-width apart (broader of the two). Point your toes slightly outwards (pointing at 11 o’clock and 1 o’clock). Place your hands in front of you at shoulder level. Engage your core and slowly lower your body down. Lower your body as low as possible while keeping the torso upright. Take a slight pause at the bottom and slowly push yourself back to the start position. Make sure you don’t bounce/jerk at the bottom of the movement and perform the movement in a smooth and controlled manner. Perform 12-15 reps and 3- 5 sets as per your fitness levels.
Lunges with Rotation: A functional exercise that challenges your balance and stability.
Stand in shoulder width staggered stance with one foot slightly bent in front and the other behind (2- 3 feet apart). Make sure your back leg is on the ball of the foot with your heel raised. This is your starting position. Slowly lower your back-leg knee towards the floor n get as low as possible. As you reach the bottom-most position gradually rotate your upper body to the side of the leg which is in front. Push yourself back up (don’t jerk) and rotate your body so that it faces in front. This is one rep. Complete 10 such reps and then switch legs. Do 2- 3 such sets as per your fitness levels.
Crab and Reach: An animal flow movement, crab and reach are excellent for posterior chain activation, anterior chain lengthening and thoracic mobility exercise.
Sit down on the mat with feet placed shoulder wide apart, knees bent at 90 degrees, palms placed under the shoulders and fingers pointed away from the body. Lift your pelvis a couple of inches above the mat. This is your starting position. From here lift your right hand and reach upwards as high as u can over your chest. While doing this push your hips up and twist your upper body to the left to get even higher. Once you achieve your maximum height slowly return your right hand to its starting position and repeat the same with your left hand. Perform 10 reps on each side and 2- 3 sets as per your level of fitness.
High Plank and Pushups: An excellent full-body exercise that focuses on the upper body.
Get on to your hands and knees on a mat and position your shoulders above your wrist with your hips stacked above your knees. Slowly activate your core by tucking your navel in and engaging your core, lift your knees 1 inch off the floor. This is the starting position. Straighten the legs and get into a high plank position forming a straight line from your shoulder’s hips to your heels. Slowly lower your entire body towards the floor until the chest almost touches the floor and come up again to the high plank position. Gradually return to the all 4s position. This complete 1 rep. Perform 10 -12 such reps and 2- 3 sets according to your level of fitness.
Plank with Arm reaches: A vital spine stabilizing exercise, the plan is essential for lower back health and peak performance in any sport. It is also effective at working the abdominal muscles that are most visible- including the one that makes up your 6 pack.
Get into a pushup position placing your forearms on the floor instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by tucking your navel in and squeezing your glutes. Slowly lift one hand and straighten it out as if you are reaching out to touch something in front of you and get back to your starting position. Repeat on the other side. Do 10 – 12 reps per side and do 2- 3 sets of the exercise.