If this year, more than ever, you are determined to make that change and live a heathier life, don’t let work, a busy social life, or plain laziness get in the way.
Sometimes it comes down to building up will power – researchers have come up with a motivational technique, called temptation bundling that can help – and taking a new approach to fitness, especially if you’re unable to commit to the gym, despite taking on a bells-and-whistles membership.
Celebrity fitness trainer Vinod Channa, the men behind billionaire scion Anant Ambani’s stunning weight loss, says that working out at home is will be a big fitness trend this year. Especially considering the time, or lack thereof.
“People work between 12 and 16 hours every day. This in turn leads to illnesses and aches in the joints – especially the knees and lower back. This is because the body loses its strength. Working out at home is a great way to combat this loss of strength,” he says.
Another fallout of long work hours and lack of exercise is the loss of agility. Channa asks me if I’ve seen the way an animal moves and jumps? I think of all those cat videos on Facebook and the amazing jumps those felines execute. Humans have the ability to be as agile as well, he says. Really, I think? That explains how the human body can fluidly performs all those parkour moves.
Of course, that level of agility is a tough ask for anyone who’s spent too much quality time with their desktops. But a degree of can be restored with at-home body conditioning exercises. Channa recommends equipment-free, do-it-at-home fitness routines, including the Animal Workout and the Free Hand Workout, which focus on strengthening the body.
How do you exercise right, though? Channa has this advice to give: “Think of all the activities you perform in your everyday life, take this into consideration and make sure your workout is harder than your daily movements.”
5 At-Home Free Hand Exercises You Should Try
Chair leg extensions. Sit on a chair and place your leg on another chair, with the knee raised. Push your knee towards the floor, using only the muscle, and hold for 5-10 seconds. Do five reps with each leg.
Squats. With your knees and ankles together squat like you’re sitting on a chair. Hold the pose for 10-20 seconds. Do five reps. This exercise will help build quad muscles.
Lunges. Stand with your feet together and shoulders back. Take a big step forward with one leg, then bend your knees and lower the rear knee till it’s an inch above the floor. Return to a standing position. Repeat the exercise with the other foot; it’s designed to improve hip and knee mobility.
Plank. Lie down on your stomach and then rise up on bent elbows with your weight resting on your forearms. Make your you don’t lock or hyperextend the knees; tighten the glutes for support. Hold the position for 30 seconds. Repeat. It’s a great core strengthening exercise.7
The cat-camel pose. Get down on your hands and knees. Keeping your neck region relaxed, flex your back so that it round towards the ceiling in a concave motion, then create a hollow in back in a convex position. Hold each pose for 15-30 seconds. Also a yoga pose, it help relieve a back pain.
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