Keeping it simple

DECCAN CHRONICLE. | NIDHI MOHAN KAMAL
Published Nov 6, 2016, 1:05 am IST
Updated Nov 6, 2016, 7:49 am IST
This workout regime is easy to follow and can be done anytime, anywhere.
Upward dog.
 Upward dog.

We understand that finding time to exercise in the festival rush can be tough but it’s time you resume your workout routine. You can build muscle and lose weight all in the privacy of your home with the help of these quick and easy workout routines.

Downward dogDownward dog

 

Upward and downward dog

The most basic yoga pose, these two exercises done in combination are perfect for your upper body, back, abdomen and legs. Make sure you keep your breaths even and hold each pose for at least three breathes for maximum benefit.

Steps: Lay down on your mat, legs should be long with a feeling of extension through the length of the toes and spread hips-width apart.

Slowly, with an inhale of breath, start gazing forward or slightly up. It is important to engage the rhomboid muscles (between the shoulder blades) to open the chest and protect the rotator cuff.

With the exhale of breath bring the body back to the resting pose of vinyasa (downward dog) — a standing pose with mild inversion that builds strength while stretching the whole body.

Tiger

Tiger Pose

It warms and stretches the back muscles and spine and strengthens the core body and stimulates the nervous, lymphatic and reproductive system.

Steps: From table pose take the right foot up towards the ceiling with the knee bent and the spine gently arching. Staring at a point straight ahead, shift your weight into your right hand and carefully reach the left hand to hold onto the inside of the right ankle. With both arms straight, gently kick the right foot into the left arm to lift the leg higher. To release, exhale the arm and leg back down to the floor into table pose.

Alternate leg and arm rise

Alternate leg and arm rise

This is modified yoga pose that helps to tighten the core. It increases the strength of arms, shoulder and legs. Hold each side for at least five seconds.

Steps: Go over into the push-up position and place the hands below your shoulders the arms are angled a little to preserve the joints stretch out the legs backwards and lift the hips. Breathe out as you extend opposite arm, opposite leg and breathe in as you relax. Keep your head up and look forward. It also works on your neck and upper shoulder muscles.

Modified Side Plank

Modified Side Plank

We all know the benefits of doing planks. This exercise is the number one core strengthening workout, isometrically it does wonders to the core and side abdominals. Try this side variation of plank that quickly helps to tone up the core and side abdominals.  

Steps: Lie on one side with the knees on the floor bent at 90 degrees angle. Using the elbow, prop the hips up while balancing on the stacked knees. Make sure to keep the abs tight the entire time. The body should form a straight line from the knees to the shoulder.

Cross Lunges

Cross Lunges

Apart from the quad-building benefits you get from doing any variation of the lunge, the crossover targets the hamstrings and glutes extra hard while teaching your body balance and coordination. Therefore, it also helps in enhancing your ability to move in any sport-in case you were planning any crossovers of your own.  

Steps: Stand with your feet shoulder-distance apart. Take a large step diagonally forward with your left foot, planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. Extend your legs, lift your left knee and bring it in toward your chest, and lower your arms.

Be careful that your knee should never come over your ankle while lunging to avoid knee problems.





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