Your body is the most precious possession, take care of it. – Jack Lalanne
This simple yet important quote by Jack Lalanne has given power and inspiration to many people seeking motivation to improve their health.
In the quest for improving one’s health, one needs to challenge their body in different ways. Exercise is one of the very important requisites required for the same. It is imperative, even though there might be a number of constraints like time and work.
There are many reasons as to why one needs to include exercise in their daily routine. Most people aim for a good physique, however, there might be specific individual goals too. Besides a fit body, exercise also alleviates depression and helps the mind achieve a sense of well being. Especially for women who work, taking out time might be a challenge.
But as they say, where there is a will, there’s a way.
For all the working women out there, here are a few exercises that can be incorporated into one’s daily life to lead a healthy lifestyle:
1. Single Leg Deadlift-
The single leg deadlift targets all the right areas. It activates the entire core area and simultaneously lifts and tones the glutes. Moreover, it ensures you steer clear of back pain.
Here is how you can do it- Stand on your left foot and lift your right foot behind you keeping your back straight. Bend forward at the hips and lower your body as far as possible. The right foot must be parallel to the ground. Pause for some time and then get back to where you started.
Repeat the drill for 30 seconds and then change legs. Use a dumbbell if you have one at home or plan to hit the gym.
2. Side Plank-
Side Plank works wonders for people who want to tighten and shrink the waistline. It reaches the deep abdominal muscles (obliques, transverse abdominus) that are not workable by other abdominal exercises.
Here is how you can do it- Lie down on your left side keeping your knees straight and feet together. Ensure one forearm is directly below the shoulder. Raise your hip area contracting your core until your body is in a straight line from head to toe. Hold this position for 30 seconds without letting your hips drop. Repeat on the other side.
3. Push Ups-
Push Ups and even Pulls Ups tone your entire body, building body strength while burning significant calories. They tighten the chest muscles, helping you fulfill your bikini body goals.
Here is how you can do a Push Up- Get down on all fours and place your hands on the floor ensuring that they are in line with your shoulder. Keep your feet close together. Lower your body almost touching your nose and chest to the floor and then push yourself back up. Don’t forget to keep your core tight.
Squats target the abdominal muscles, quadriceps and glutes, the last two being important muscle groups. Contrary to popular belief, squats, if done properly, strengthen the knee muscles by dividing the impact on the joint.
Here is how you can do a Squat- Stand with your feet hip-width apart. Bring forward your arms, hinge the waist and sit back in a position of a chair. Ensure that the knees stay behind the toes and go down until your thighs are parallel to the floor. Return to the position you started with pushing your heels and lifting your chest.
5. Triceps Dips-
Triceps Dips focus on the triceps area which is a problem area for many women. It engages the core and can affect the lower body with some variation.
Here is how you can do it- Sit on the floor placing your hands on your hips, directly below your shoulders. Bend your knees, placing your feet under your knees and lifting your hips away from the floor. Bend your elbows lowering the upper body till the time your hips are slightly away from the floor. Extend your arms and push on your heels as you return to the position you started.
Lunges are one of the most effective exercises for thighs and the glutes. In fact, lunges are one of the best sculpting exercises as they target the right areas. It is important to take care of the legs while doing lunges so as to not put unwanted strain on the joints.
Here is how you can do it- Keep the upper body straight with shoulders back and the chin up (do not look down). Make sure you engage your core. Take a step forward with one leg and lower the hips making sure both knees are at an angle of 90 degrees. Make sure that the front knee is directly above the ankle and not pushed too far. Also, make sure that the other knee does not touch the floor. Bring the weight on your heels pushing back to the starting position.
Bridges are perfect for a rounded rear keeping your back area healthy and pain-free.
Here is how you can do it- Lie on the floor with your face up and the knees slightly bent, feet flat on the floor. Raise your hips ensuring your body forms a straight line from your shoulders to the knees. Hold the position for a few seconds and then lower your body back to where you started.
Burpees is a great exercise as it targets the entire body. In no time, the person performs ing the exercise goes out of breath toning every vital part of the body.
Here is how you can do it- Stand with feet shoulder-width apart putting all the weight on the heels and arms at the sides. Now push your hips backward, bend your knees slightly and lower your body into the squat position. Place your hands on the floor right in front of your feet. Shift your weight entirely onto them. Jump, taking your feet back to softly land on the feet in a plank position. Ensure your back does not sag. Jump back on your feet so they are outside the hands. Now jump back to the original position, with hands in the air.
9. Shoulder Stand-
This one can help with the yoga part of the exercise. The shoulder stand is an inversion posture that helps in reduction of the appearance of cellulite. This is a great exercise if you are looking at a toned body.
Here is how you can do it- Lie down on your back and lift your hips and legs above the ground. Bring your legs over your head until the toes touch the floor behind you. After placing your hands behind your back, extend the legs straight in the air as you create a straight line from the ankles to the shoulder. Try to hold the position for at least 1 minute before you get back to normal.
We know it isn’t that easy to work out with a packed schedule, but with these simple exercises, you would be able to get it through. After all, health is wealth and compromising on wealth doesn’t seem to be a nice thing to do.
Bio – The blog is presented by Sharda Hospital and rounds up quick and easy exercises for working women. Sharda Hospital is one of the largest super specialty hospitals in Delhi National Capital Region (NCR).