Health is not just about having an attractive body. When you listen to the needs of your body and give it proper care and attention, you don’t just look good, you also feel better! A healthy lifestyle is one which lets you enjoy everything that you love and at the same time take care of your body.
The first step is to choose healthy food for your body because without proper nutrition, neither our body nor our brain functions well. And the second step is regular exercise. Now, you don’t have to turn into a complete gym rat to be healthy. Remember, consistency is the key.
So here we have an exercise plan for you, which will just take you 10 minutes in a day. It uses 5 basic exercises in different variations, which will help you in getting fit again in no time (well 28 days if you are keeping a record). Read on.
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Planks might look easy, but they definitely require strength and technique. Lie down on your stomach and then raise your body in a straight line, propping yourself up by using your elbows. Your elbows should be making a 90 degree angle to the ground. Now try to stay in this position as long as you can and feel the burn in your arms and core.
They start similar to the plank, but you have to spread your palms on the mat and directly underneath your shoulders. Now raise your body and make sure that all parts of your body are in a straight line. Then go down again, and repeat. Keeping your body straight is the only thing you have to keep in mind.
Stand straight up, with your legs shoulder length apart. Stretch your arms in front of you and slowly pull down your shoulders while bending downwards. Push your hips outwards and stop when your thighs are parallel to the ground, so that it looks like you are sitting on a low stool. Rise up and repeat.
4. Lying Hip Raise
Start by lying on your back and keep your feet planted on the ground, so your knees would be bending. Stretch your feet outwards slightly, so they are at a 45 degree angle to your body. Now use your pelvis to thrust your hips upwards. Your glutes should be scrunched. Get back to step one and repeat it all.
5. Bird Dog
Start with balancing your body on your knees and arms. Now stretch the alternate hand and leg outwards; that is raise the right arm and the left leg and push it outwards. Return to the first step and do it with the other pair. Repeat.
These were the exercises you are required to do. Now here is the sequence in which they should be done. Each rep is of 1 minute.
Plank – 1 rep; Push-ups – 1 rep; Squats – 2 reps; Bird-dog – 1 rep; Lying hip raises – 1 rep; Plank – 1 rep; Push-ups – 1 rep; Squats – 2 reps.
And then a rest of 10 seconds.
Plank – 3 reps; Bird-dog – 3 reps; Lying hip raises – 3 reps; Push-ups – 1 rep.
And then a rest of 15 seconds.
For the first week, do Set 1 on every odd day (Day 1, Day 3..) and Set 2 on every even day.
Take a break on the seventh day.
In the second week of your training, do Set 2 on odd days and Set 1 on even. The seventh day is always for resting and recuperating.
Repeat it in the same order for week three and four and you are all set!