FITNESS EXPERT DEANNE PANDAY's tips to keep in mind before you start out:
If you are a beginner or are pressed for time, do upper and lower body exercises on alternate days and combine them with a warm up, cool down and stretching.
Start slow in the beginning.
Remember to breathe throughout your routine.
Working only once a week on the weekend is not advisable, You need to devote at least 10 minutes a day if you are working out five days a week. If you can work out only three days a week, ensure you spend 30 minutes a day on your work out.
The correct order to follow when you exercise:
ACCESSORIES REQUIRED: A MAT
1. BICYCLE
BENEFITS: STRENGTHENS ABDOMINAL MUSCLES
> Lie on the mat.
> Place your hands behind your head without applying pressure on your head.
> Bend your knees keeping your feet flexed.
> Start crunching your right leg, bending your knee to touch your left elbow.
> Repeat with your left leg, bending your knee to touch your right elbow.
KEEP IN MIND:
The movement should be slow and controlled. Keep your abdominals contracted at all times. Repetitions: 15 to 20; Sets: Two
2. LOW-PLANK OBLIQUE
BENEFITS: STRENGTHENS OBLIQUE MUSCLES (SIDE
ABDOMINALS)
> Place your hands on the mat, keeping your elbows at a 90- degree angle
> Get on your toes, with your heels pushed back, hips tucked under elbows in line with shoulders.
> Your spine should be aligned in one straight line.
> Contract your abdominal without arching your back.
> Lift your right knee towards your right shoulder.
> Bring your foot to starting position.
> Repeat with left knee.
KEEP IN MIND:
Don’t lift your butt while doing this movement, and keep your abdominals contracted at all times.
Repetitions: Six to eight
Sets: Two
3. C ROLL UP
BENEFITS: STRENGTHENS ABDOMINAL MUSCLES
> Lie on the mat.
> Bend your knees.
> Stretch your hands over your head, hips are tucked under and abdominals arecontracted at all times.
> Lift your head first, thenshoulders off the mat.
> Then slowly roll your back, vertebrae by vertebrae, in a ‘c’ formation
> Bring your hands up and stretch them past your knees.
> Slowly roll back your lower back - vertebrae by vertebrae
- back to shoulders touching the mat, resting your head last.
> Stretch your hands back to the overhead position. Repetitions: Six to eight times;
Sets: Two
BENEFITS: STRENGTHENS UPPER BACK
> Lie on the mat face down.
> Place your hands on the floor, in line with your chest.
> As you breathe, slowly lift your shoulders and chest off the mat, keeping your elbows by your side.
> Squeeze your shoulder blades together, hold and release back to the starting position.
Repetitions: Six to eights times.
5. SUPERMAN
BENEFITS:
> Lie on mat.
> Lift arms and legs off the floor, hold.
> Release and repeat.
Repetitions: Six to eight times.
Start with three to four abdominal exercises and gradually work your way up to more.
These exercises must be followed by a cool down of at least three to five minutes and a few stretches.
If you are a beginner or are pressed for time, do upper and lower body exercises on alternate days and combine them with a warm up, cool down and stretching.
Start slow in the beginning.
Remember to breathe throughout your routine.
Working only once a week on the weekend is not advisable, You need to devote at least 10 minutes a day if you are working out five days a week. If you can work out only three days a week, ensure you spend 30 minutes a day on your work out.
The correct order to follow when you exercise:
- Warm up
- Upper body/ lower body/
- abdominal routine
- Cool down
- Stretching
HOW MANY TIMES A WEEK: THRICE
ACCESSORIES REQUIRED: A MAT
1. BICYCLE
> Lie on the mat.
> Place your hands behind your head without applying pressure on your head.
> Bend your knees keeping your feet flexed.
> Start crunching your right leg, bending your knee to touch your left elbow.
> Repeat with your left leg, bending your knee to touch your right elbow.
KEEP IN MIND:
The movement should be slow and controlled. Keep your abdominals contracted at all times. Repetitions: 15 to 20; Sets: Two
2. LOW-PLANK OBLIQUE
ABDOMINALS)
> Place your hands on the mat, keeping your elbows at a 90- degree angle
> Get on your toes, with your heels pushed back, hips tucked under elbows in line with shoulders.
> Your spine should be aligned in one straight line.
> Contract your abdominal without arching your back.
> Lift your right knee towards your right shoulder.
> Bring your foot to starting position.
> Repeat with left knee.
KEEP IN MIND:
Don’t lift your butt while doing this movement, and keep your abdominals contracted at all times.
Repetitions: Six to eight
Sets: Two
ALSO READ
BENEFITS: STRENGTHENS ABDOMINAL MUSCLES
> Lie on the mat.
> Bend your knees.
> Stretch your hands over your head, hips are tucked under and abdominals arecontracted at all times.
> Lift your head first, thenshoulders off the mat.
> Then slowly roll your back, vertebrae by vertebrae, in a ‘c’ formation
> Bring your hands up and stretch them past your knees.
> Slowly roll back your lower back - vertebrae by vertebrae
- back to shoulders touching the mat, resting your head last.
> Stretch your hands back to the overhead position. Repetitions: Six to eight times;
Sets: Two
4. UPWARD FACING DOG
BENEFITS: STRENGTHENS UPPER BACK
> Lie on the mat face down.
> Place your hands on the floor, in line with your chest.
> As you breathe, slowly lift your shoulders and chest off the mat, keeping your elbows by your side.
> Squeeze your shoulder blades together, hold and release back to the starting position.
Repetitions: Six to eights times.
BENEFITS:
WORKS ON STRENGTHENING THE LOWER BACK
> Lie on mat.
> Lift arms and legs off the floor, hold.
> Release and repeat.
Repetitions: Six to eight times.
Start with three to four abdominal exercises and gradually work your way up to more.
These exercises must be followed by a cool down of at least three to five minutes and a few stretches.
NOTE: Please consult a doctor before embarking on any fitness regime.
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