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  Age on Sunday   02 Feb 2020  Sweat it out!

Sweat it out!

THE ASIAN AGE. | GOVINDA RAJU
Published : Feb 2, 2020, 6:52 am IST
Updated : Feb 2, 2020, 6:52 am IST

Do not let the scorching heat of summer put a stop to your fitness regime.

Glute Bridge
 Glute Bridge

The human body is designed to move. When summer comes rolling in, all you want to do is to relax in the shade, sip on a cool drink and do nothing else. Though this seems like an ideal way to spend the scorching heat of Indian summer, fitness and health get left behind. Basic and simple exercise keep our weight in check and leave us looking fabulous for the beach vacation you are likely to take. These five basic exercises do not require a gym or any equipment. All it needs is a strong desire to keep yourself active. Having said this, it is important to keep yourself hydrated. A minimum of 60 mil of water is needed per kg of body weight.

Exercise 1- Bear Walk
Step.1 Start  at the quadrupe position (Kneeling down while keeping both the palms right under the shoulder). Your head should be aligned to spin with slight curve at the lower back.
Step.2 Lift your knees about a inch from ground activating your core (pulling your navel in towards the spine)
Step.3 Lift your right hand and left leg simultaneously moving forward, then repeat the same with the left hand and the right leg.
Step.4 Do this without touching your knees to the ground, balancing your body with your hands and toes.
Step.5 Do 10 steps forward and backward for three rounds

 

Exercise 2: Lunges to knee kick
Step.1. Stand with feet hip-width apart. Engage your core .
Step.2. Take a big step forward with your right leg. Start to shift your weight forward so that the heel hits the floor first.
Step.3. Lower your body until your right thigh is parallel to the floor and right shin is vertical. It is okay if the knee shifts forward a little as long as it doesn’t go past the right toe. If mobility allows, lightly tap the left knee on the floor while keeping the weight on the right heel.
Step.4. Press into the right heel to come up and kick your left knee parallel to the surface. Get back to the starting position.
Step 5. Repeat on the other side. Do it for 20 repetitions and three sets.

 

Exercise 3: Glute Bridge
Step.1 Lie on your back with knees bent and kept hip-width apart. The feet should lay flat on mat stacked under the knees.
Step.2 Engage the core and squeeze your glutes. As you exhale lift your hips towards the ceiling and create a bridge.
Step.3 Hold, squeezing tight. Inhale and return to the original position.
Step.4 Repeat for 15 repetitions and do about three sets.

Exercise 4: Knee to Chest
Step.1 Start with laying down facing the surface. Your palms and toes should be placed into a push-up position and your core engaged.
Step.2 Exhale and bring your right leg forward next to your right palm. Keep your left leg straight back without touching the surface.
Step.3 Bring your right leg back to the starting position while breathing in, and repeat the same with left leg.
Step.4 Do not lower your body and make sure your elbows remain straight.
Step.5 Perform 10 repetitions on each side for three sets.

 

Exercise 5: Diagonal Lat Pull
Step.1 Stand hip-width apart, holding a bar and leaning back while also engaging your core.
Step.2 Pull your whole body towards bar exhaling. Bring your elbows right next to your hips.
Step.3 Inhale and get back to starting position.
Step.4 Perform this for 15 repetitions and three sets. You are allowed 60 seconds rest in between the sets.

Tags: fitness