Sunday Chronicle phyzzicality 18 Jun 2017 Body basics to tone ...

Body basics to tone it up!

DECCAN CHRONICLE. | SRINIVAS GOWDA
Published Jun 18, 2017, 12:49 am IST
Updated Jun 18, 2017, 12:49 am IST
Alternate leg raise
 Alternate leg raise

Everyone wants to squeeze in some time for a workout. But, what about those who don’t really want to hit the gym or invest in equipment? Is there a possibility of losing weight and sweating it out without the use of any machines? Well, the answer is an absolute yes! Here are five doable exercises that can target the abs, core and hips while toning and building the legs as well. Are you ready to blow off some steam?

Seated knee ups

Sit on a bench or on the floor. Keep your spine straight. Your knees should be bent a little more than 90 degrees. Use you lower abs to raise your knees toward your chest, keeping your knees bent at the same angle. The motion hinges in the hips. Focus on using your lower abs to raise your knees. Use your leg and hip muscles as little as possible. At the top of the motion (knees up), hold the ab muscle contraction for a count of two, then lower back to starting position with the heels lightly touching the ground. Keep constant tension on the ab muscles. Don’t allow the weight to rest on the floor between repetitions, just touch lightly.

Seated knee ups

Squats

In strength training and fitness, the squat is a compound, full body exercise that trains the muscles of the quadriceps, hamstrings, hips, glutes primarily and also strengthens the bones and ligaments. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, upper back, abdominals, and shoulders and arms are all essential to the exercise and thus are toned when squatting with proper movement.

Squats

Direction: The movement begins from a standing position. Keep your knees in line with your feet. Stand shoulder-width apart with your feet 30° out. Could be done either by using weights or just with the body weight. The movement is initiated by moving the hips back, and bending the knees and hips to lower the torso, and the accompanying weight, then returning to the upright position.

V-ups

Abdominal V-Ups are an exercise that work both the upper and lower abdominal muscles at the same time. Lie down on your back on the floor or on a gym mat and then extend your arms behind your head. To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off the floor and reach for your toes with your hands. Squeeze your abdominal muscles as you reach for the toes, and then slowly lower yourself back down to the starting position to finish the first repetition.

V-ups

Lunges

Keep your upper body straight, with your shoulders back, and relaxed with the chin up. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about 90-degrees angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Lunges

Core building

Squats and Lunges will help in the building and toning of legs. Alternate leg raises will target abs, core and hips. Seated knee ups and V-ups target both upper and lower abs.

Alternate leg raise

Lie on bench or mat. Place hands under lower buttock on each side to support the pelvis. Raise one leg up vertically with the knee nearly straight. If lying on the floor, raise the other leg slightly off the floor. Keeping knees nearly straight, simultaneously change the position of the legs so that the vertical leg is lowered while the lower leg is raised vertically. Continue alternating leg positions.

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