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Tuesday, January 23, 2018

5 Quick Beginner Workouts without Going to the Gym

It is common knowledge that after the holiday season, the gym floor usually gets full with people wanting to lose weight as their new year’s resolution.  

However, I am sharing with you some alternatives on how to start a regimen that you can easily do in the office or the comfort of your own bedroom, with little space and no equipment but your own body weight.

Be it after new year of after reading this article, these five moves are so simple that one can easily try it out.

     1.       Heel Kicks :  
             Target: Hips and Quads (nicer shaped legs)
  • Bend both elbows to a 90 degree angle.
  • Stand on your right foot as you kick your left heel back toward you butt as you bring your right arm forward.
  • Drive our right elbow backward and bring your left arm forward as you hop to your left foot and kick your right heel back to your butt.
  • Continue to alternate arms and legs.
  • Repeat for 15 times, do for 3 sets.

2.        Squats :  
         Target: Glutes (for a firmer butt)
  •  Stand with feet a little wider than shoulder width, ensuring that hips are stacked over knees and knees over ankles.
  • Relax and roll shoulders back to avoid unnecessary stress on lower back and pull elbows close to the body, palms facing each other.
  • Start movement by inhaling and slightly bringing hips back. Keep moving it backward as the knees begin to bend.
  •  While the butt starts to stick out (similar to sitting on a chair), make sure that the chest and shoulders stay upright and the back, straight. 
  • Keep head facing forward to keep spine neutral (The best squats are the ones where your hips sink below the knees depending on your mobility).
  •  With bodyweight in your heels, engage your core and return to starting position driving through heels.
  •   Repeat for 15 times, do for 3 sets.  

3.       Lunges  :  
        Target: Quads and Butt  (firmer butt)
  •  Start with keeping your body straight; shoulders relaxed and chin up with your core engaged.
  •  Step forward with one leg, lowering your hips until both knees are bent at a 90 degree angle.
  • Make sure that your front knee is directly above your ankle and not pushed out too far.
  •  Make sure that your other knee does not touch the floor.
  • Push back to starting position by keeping the weight in your heels.
  •  Repeat for 15 times
  •      Alternate with other leg, do for 3 sets.

4.       Tricep Dips  :  
        Target: Triceps (prevents Bat Wings)
  • Sit on a stable chair or secured bench, position your hands shoulder-width apart.
  • Slide your butt off the front of the chair and slowly lower straighten your arms. 
  • Keeping a little bend in your elbows, keep the tension on your triceps and off the elbow joints. 
  •  Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90 degree angle. Make sure that your back is close to the chair.
  • Once you reach the bottom of the movement, press down into the chair, using your triceps to straighten your elbows, returning to starting position.
  •  Repeat for 15 times, do for 3 sets.  

      5.       Donkey Kicks :  
           Target: Quads and Butt  (firmer butt)
  • Get on fours on the floor, with hands under shoulders and knees under hips.
  •  Keeping your right knee bent at 90 degrees, flex right foot and lift knee to hip level, making it parallel to the floor.
  •  Lower knee without touching the floor.
  • Lift again for 15 times.
  • Repeat with left leg, do for 3 sets.

We all need to be take care of ourselves regardless of what stage we are in our lives.

I challenge you to consistently do these moves  for a month or two. Incorporating a habit as simple as this would definitely bring you results after a few months.

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