Battle off that bulge!

This regime is created to tackle and effectively reduce all the extra weight you gained during the Christmas season. This workout plan has been developed so that it can be included in your regular exercise regime which will further enhance your workout and give you results in no time. Targeting parts of the body that are prone to gain that extra flab and strengthening the core is important. And these exercises will obtain quick results if done regularly.  

High Knees
This high-intensity aerobic component adds flare to your workout and allows you to enjoy the benefits of a sprint without actually doing it. Make it work for you by landing only on the balls of your feet throughout and by speeding up the motion of your arms. n Stand on a flat surface and begin jogging, lifting the knees high enough for your comfort level. Then lift your knees to hip level but keep the core tight to support your back. n In the advanced version, hold your hands straight at hip level and try to touch the knees to your hands. Make sure to bring the knees towards your hands instead of reaching the hands to the knees! Do two sets, for one minute each.

Bicycle Crunch
The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It can be performed anywhere with no equipment. It primarily strengthens the core targeting  the pecs, abs and obliques, but also works the hips and glutes. n Lie flat on the floor with the lower back pressed into the ground. Place your hands on either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. n At first, slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck. Do for 30-45 seconds of two sets on each side

Aquaman
This exercise improves stability in the lower body, and penetrates deep muscles that surround the spine. The Aquaman is a core exercise that works around deltoids improving the range of motion. n Using a mat, lie on your front with your arms and legs out straight. n Tighten your core and raise your left arm and right leg off the floor, keeping them straight. n Hold the position for a three second count and return to the starting position. Raise the opposite arm and leg. Do two sets, swapping sides for 20-40 seconds.

2017 health trends to watch out for

If 2016 was all about clean eating and whole foods, 2017 will be about rest and recuperation. It’s clean sleeping folks, at least seven or eight hours of good, uninterrupted, high quality sleep. So take sleep a bit more seriously and dedicate time to it!

Inflammation fighting foods will fill up the grocery cart as it is linked to everything – from bloating and acne to life threatening illnesses. So, 2017 will see turmeric, ginger tea and other traditional ingredients come to the light.

Work Leisure it is. Thanks to athleisure, life has become more comfortable. This year will see fashionable fitness clothes enter the office.

The West takes cannabis to commercial heights. Many retail brands now want to be cannabis dealers, with pot-infused foods, beauty products, and other consumer goods that purport healing benefits.

Menstrual realness comes of age. Inspired by Kiran Gandhi’s free-bleeding 2015 London Marathon run, this has led to better-for-you feminine products. So, it’s about use and not hidden behind political correctness.

The writer Manish Jaswal is the director of Spa. The exercises have been performed by a fitness instructor.