Fit Bit

Easy, home ex­er­cises for women

Health & Nutrition - - CONTENTS - dr nikita nad­karni Ex­er­cise Sci­ence Lec­turer Gold’s Gym Fit­ness In­sti­tute

Reg­u­lar phys­i­cal ac­tiv­ity is vi­tal for good phys­i­cal and men­tal health. It helps im­prove your over­all health and fit­ness, main­tain healthy weight, re­duce your risk for many chronic dis­eases and pro­mote good men­tal health. Here are ex­er­cises that can be done eas­ily at home for women:


Squats are one of the best ex­er­cises to strengthen the mus­cles of the lower body as well the core mus­cles which play a vi­tal role in the ac­tiv­i­ties of daily liv­ing. The best thing about squat is that it can be done any­where, any­time. Here’s how to per­form a proper squat: Place your feet hip-width apart. Bring your arms for­ward, hinge at the waist and sit back as if reach­ing for a chair that some­one is pulling away. Be sure that your knees do not move for­ward but stay be­hind your toes while you go as deep as pos­si­ble un­til the top of your legs are par­al­lel to the floor. Re­turn to the stand­ing po­si­tion by push­ing on your heels and lift­ing your chest.


The plank is a great ex­er­cise for strength­en­ing the deeper mus­cles of the core. Here’s how to per­form a plank: Lie on the floor on your hands and knees. Lower your fore­arms to the floor with el­bows po­si­tioned un­der your shoul­ders and your hands shoul­der-width apart. Step your feet back, one at a time. Main­tain a straight line from the heels through the top of your head, look­ing down at the floor. Now, tighten your abs and hold this po­si­tion for 30-60 sec­onds.

Bi­ceps / Tri­ceps

Strength­en­ing the arms will help in per­form­ing ac­tiv­i­ties like car­ry­ing shop­ping bags eas­ier. Here’s how to per­form a bicep curl: Stand with feet hip dis­tance apart, arms fully ex­tended with a slight bend in the el­bow. Bring weights in to­wards the shoul­ders to com­plete a bicep curl. Lower slowly back to start. Here’s how to per­form a tri­ceps over­head ex­ten­sion: Stand with your feet shoul­der-width apart and dumb­bells held in front of you. Raise the dumb­bells above your head un­til your arms are stretched out straight. Slowly lower the weights back be­hind your head, be­ing care­ful not to flare your el­bows out too much.

jump­ing Jacks

This works as a great ex­er­cise to work on the car­dio­vas­cu­lar en­durance as well as strengthen the mus­cle of the leg. Here’s how to per­form a jump­ing jack: Stand with a slight bend in the knees and hands rest­ing on the thighs. Keep­ing the knees bent, open the arms and legs out to the sides. Jump your legs out as you bring your hands over­head, then jump back to start­ing po­si­tion.


Bridging will teach you to con­trol the core mus­cles and im­prove your bal­ance and sta­bil­ity. Here’s how to per­form a bridge: Lie down on your back. Keep your feet shoul­der-width apart and feet point­ing for­ward. Now slowly raise your hips and lower back in a con­trolled man­ner as high as you can. Slowly get back to the start po­si­tion and re­peat. You can hold this po­si­tion for 30-60 sec­onds.

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