Our sedentary lifestyle and erratic work hours have jeopardised our health. We no longer want to leave our cosy beds to sweat it out in the gym. But, if you really want to bring about a positive change in your body image and your health, then here are some easy exercises, designed especially for all you exercise-phobics! It is time you get back to basics!
#1. Mat swim
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If your lazy self will be more than happy to swim on a mat instead of putting your strength to test with several laps in a pool, then this is for you:
How to do it:
- Lie on your stomach and stretch out your arms and legs.
- Pull your arms and legs a little above the ground.
- In a controlled manner, alternate your arm and legs in a flutter movement for 30-40 seconds at a stretch.
- Rest for not more than 10 seconds and repeat it again.
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#2. Squeeze your butt
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On a traffic signal instead of cursing the time duration for which you are to halt, make use of it and exercise to tone your glute (butt) muscles.
How to do it:
- Engage your glutes for about 5 seconds by squeezing your butt as tightly as you can before releasing it. Do the same after a five-second break.
#3. Roll those hips
This is a classic move used in dance and aerobics classes, which helps to loosen your hip muscles. This simple move can help you get your hips and belly in shape.
How to do it:
- Keep your feet together, and place your hands on your waist.
- Now, move your hips in circular motion.
- Make 10 circles, first clockwise and then anti-clockwise.
- Keep your spine absolutely straight, and head upright.
Also Read: Best Exercises to Lose Weight from Hips Easily
#4. Scissor for washboard abs
Get those ‘to-die’ for washboard abs within the comfort of your home with this easy horizontal scissor exercise. This one tones your lower abdominal core muscles, in addition to other key muscles.
How to do it:
- Lie flat on your back on the floor with arms resting by your sides and palm pressing into the floor. But if you need some back support, you can put your hands beneath your hips/glutes muscles.
- Make sure you flatten your lower back by drawing your navel into the spine.
- Now, raise your legs four to five inches from the floor.
- Now, lift your right leg, slightly over the left one.
- Then, move both the legs horizontally, crossing one over the other.
- Hold your legs for a brief three seconds in the separated position, before bringing them back to the starting position. This completes one rep.
- For effective results do a minimum of 15-20 repetition over three sets.
#5. Tricep dip
Can’t wear sleeveless clothes and tank tops because of embarrassing flabby arms? The easiest way to get rid of the flab is through triceps dip that tones your arms with your own body weight.
How to do it:
- Sit on a secured bench or a chair with legs slightly extended and feet on the floor.
- Rest your hand on the edge of the bench on either side.
- Slide your butt off the bench/chair without moving your legs and slowly and steadily lower yourself. Slide back into the original position once your elbows for a 90-degree angle. This complete one rep.
- Make sure that you have your back close to the bench to avoid any injury.
If you want to make this exercise a little challenging, don’t lower yourself to the 90-degree angle position. Instead hold the position mid-way.
Must Read: 7 Excellent Tips To Help You Shun Some Kilos Off Quickly
#6. Heel up
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Yes, well as it is said “something is better than nothing”, this one is for that. While standing in a queue for your coffee or grocery line, or in between those commercial breaks, here is what you can do.
How to do it:
- Just stand with your heel together and keep your toes pointing slightly outwards.
- Now, raise yourself up on your toes.
- Pull your belly button in as you lift up, and keep your back upright.
- Hold this for two counts, before slowing coming back to the original position.
- Do this at least 20 times.
Also See: Complete 7-Day Diet And Exercise Plan To Achieve A Flat Belly
#7. Everyday activities
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If you still feel the exercises mentioned above seem too much of an effort to your lazy self, then here is a checklist of your to-do everyday activities that are quite effective too. Now, here we truly want to say- something is better than nothing.
So, here you go:
- Minimise your usage of escalators and elevators. If you stay on the 20th floor, then get off on the 17th floor, and take stairs to reach the 20th floor.
- On-the-spot jogging during the commercial breaks in between your favourite shows.
- Park your car away from the office, at least 500 metres to begin with, so that you can easily walk up to your car.
- If you use public transport then get off a station or two before your destination, and then walk the rest of the way.
- Activities within the house like mopping the floor, mowing the lawn and taking your dog for a walk are effective calorie burning exercises.
Recommended Read: DASH Diet- A Permanent And Effective Way To Lose Weight
So, now even your laziness can no longer be an excuse to stay out of shape. You owe this much to your body and health. So, stick to this simple and easy exercising cheat sheet.
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