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Work it Out: 5 steps to a leaner you JIA SINGH
17th May 2014
yms have evolved over the years to include rock climbing walls, rowing machines with water motors, cross fit props as well as TRX and suspension training ropes. For a newbie, this is pretty daunting stuff, not to mention confusing — so it's fast become a popular excuse to avoid the gym altogether.
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Hate the gym? Don't have the time? We hear your excuses and we raise you...five noprop exercises that you can do together for a workout at home or your neighbourhood park. Planks, push-ups, squats, lunges and burpees — they're easy, super effective, and all you really need to get fit, and stay lean. Remember to keep a bottle of water with you at all times to stay hydrated. Yashmeen Manak, fitness professional and owner of Sculpt gym advises, "It's best to start your routine with stretching and a 5-8 minute warm up that consists of jumping jacks, stationery jumps and donkey kicks. Once your body starts to feel limber and you feel like you are raring to go, you can start your workout." 1. Planking Those who are even remotely fit and have enviable abs will tell you that they've been planking. The plank is a perfect exercise that guarantees core stability, whittles your middle and flattens your abs. As the name suggests, the plank requires you to rest on your elbows in the push-up position, keep your body straight and your belly in. The key here is your posture, sucking your belly in and breathing correctly. Variations include side planks that target the obliques/love handles.
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Planks, push-ups, squats, lunges and burpees — they’re easy, super effective, and all you really need to get fit, and stay lean.
2. SQUATS If you've been ogling fitness model (and Instagram star) Jen Selter's glorious glutes, you should know that kind of inspired booty comes is a result of hours of squats. The squat converted by Web2PDFConvert.com
develops the leg and butt muscles and, over time, may also strengthen knee joints. While it isn't possible to spot-reduce or tone one area over the other, your glutes are a large muscle and if you squat nice and low, maintaining great posture, you'll work your way to a derrière guaranteed to turn heads. There are plenty of variations of the body weight squats but we suggest you start by perfecting the standard squat first. 3. Lunges Lunges are a lot like squats, except that here you've got one leg in front of the other. Done correctly, lunges help develop superbly toned and stronger quads, glutes, hamstrings and calves. You can do walking lunges, lunges with weights, or static lunges with your feet planted firmly on the ground. A quick word of advice: don't let your knee buckle; this puts undue pressure and makes you more injury prone. 4. Burpees The burpee is an extremely effective way to burn fat when you're pressed for time. Done in quick succession, you should have a heart rate monitor to make sure you don't overdo things. A full-body workout, a burpee incorporates squatting and push-ups. Squat down from a standing position, drop your hands to the ground and jump your feet back to assume a push-up position. Do a push-up. Get back up and clap your hands. Repeat 10-15 times. This exercise primarily targets the quadriceps and the abdominal muscles. Try incorporating burpees into your daily routine to work up a sweat and get your heart rate up. Remember to cool down after a gruelling session to restore your heart rate. 5. PUSH-UPS Push-ups are a great way to warm up. Technique and posture are key here — doing pushups incorrectly can do more harm than good. Great for the shoulders, chest, arms and core, this one's another great fat burning exercise. Quality over quantity is the rule here, and it's always better to perform less repetitions with good posture, over half-assed push-ups done incorrectly. Jia Singh is a Delhi-based food and wellness consultant.
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