workouts

5 Tips For Working Mothers To Stay Fit #BonHappetee



Featured post on IndiBlogger, the biggest community of Indian Bloggers

This post is a part of a Get Fit Stay Fit with Bonhappetee blog chain. Come on, board the train and enjoy the wonderful posts by all the wonderful bloggers.

I am taking the baton from Aesha from Aesha’s Musings who writes about her experiences with life and is a great source of inspiration. Do check out her blog for the motivation and the push you need today. Thanks again Aesha for introducing me on your blog.

Fitness is not something which you can achieve and then sit back. It is a journey. You need to maintain it, sustain that state for as long as you possibly can. – A’nami

Being a mother is not an easy thing, it is a “full-time work”. And when she is a working mother it is double the work. It is very difficult for a mother to give time to herself. So here are few “very easy” tips for working mothers to be fit.

1. Walk, Walk and Walk

Walking is the most simple yet effective way to stay fit. This does count the steps you are running after the kids and in the household. 😉 Definitely not. Get some time for your own self. Just steal 30 minutes in the morning and evening for walking. You can schedule a “family-walk” after the dinner as well. I did it and trust me it works wonders.

2. Sneak out and Workout

When is the time you get up from your desk and you “have to”. It the “loo time”. Don’t laugh. I am serious. It will take just 2-3 more minutes. Try doing some squats, lunges, jumps, hand-neck rotation etc. every time you go to the washroom.

3. Eat healthy

Often we tend to gobble and not eat junk food and fast food. The processed food itself is not good for health and on top to it, when we do not chew properly and hungrily just gobble the food, it doubles the harm. So try to eat healthy and take small bites and chew properly.

4. Keep nuts and fruits handy

Weather at home or in office, always keep some fresh seasonal fruits and dry fruits handy. Keep a box of dry fruits in your kitchen and one in your bag. Keep a fruit basket at home and carry a few with you when you go to the office. That way whenever you feel that “hunger pang” just toss in few nuts. These are both healthy and will satisfy your craving.

5. Playtime on weekends

Working mothers get to spend some time with their children only on weekends or some other holidays. It is the best way to make the bond stronger between the kid and the mother by doing some activities with them. Play some outdoor games with your kids. Both will get the benefit of that.

I now pass on the baton to Anshu of First Time Mommy. She is an avid reader and blogs about health and fitness. Go, hop on to her blog and find more about this wonderful lady. She is a real inspiration.

Get Fit Stay Fit

I am participating in the ‘Get Fit, Stay Fit’ blog party with Bon Happetee!

Hosted by
First Time Mommy
Aesha’s Musings
Kreative Mommy
Sirimiri

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Categories: workouts | Tags: , , , , | 33 Comments

Zero Crunches #AToZChallenge #BlogchatterA2Z


Tough times don’t last. Tough people do.

Image result for keep going workout quotes

 

Today many of you may be happy that now it is going to end, and this killer freak Anami will not bother with her workouts anymore. And few may miss me, (i guess ??). Do not let this, end your journey to your own healthy self. Keep going. Give this world the new you. Give yourself a new you. Be proud of yourself, because it is the most important thing of all. Slow progress is far better than no progress at all. Trust the process. Today’s pain will become tomorrow’s strength. This month’s choices are next month’s body. Don’t let the coming weekend become your weak end. So just go for it. No one else will come to help you it is only you who will do it. Do not quit. Excercise. Rest. Repeat.

 

Zero Crunches

Lie flat on your back with legs bend from knees. Keep your hands behind the head. Now slowly bring the head up and start making Zeros. Get crunch up to the left, then center and down across the right side. Reverse the crunch from left to right. Repeat.

Start with 50 seconds and increase as per your strength. Keep your abs squeezed up. Gradually, you can increase as per your strength. You may also go for 2 sets of 15 reps.

This is a perfect crunch for your abs and obliques. Remember to keep those abs tight.  Keep it slow and controlled. Keep the hips on the floor.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Tip of the day

Feed your mind with success and it will definitely come to you. Remember quotes won’t work unless you do. Remember your gut feeling is always right when it says “go work it out” Do not let those excuses take over your mind. Do not rest. Do not let this last day convince your mind of not working out. Keep going, Keep doing, Repeat.

Print this out, fill in your name, and keep yourself accountable.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

T – T – Stabilization & Toe Tap

U – Up and Over Steps+Knees & Up and Over Side Lunges

V – “V” Leg Raises

W – “W” Leg Raises

X – “X” Squats

Y –YTWL Variations

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , | 20 Comments

Y T W L Variations #AToZChallenge #BlogchatterA2Z


You are born weak and die weak, what you are in between those two periods of time is up to you

Isn’t that the most worth side effect of exercise?? Love yourself. Behind every successful woman is a good man is the butt she got moving to get her there. If you can conquer that 30-second plank, what can’t you do?

YTWL

Beginners, Level 1

Lie flat on your stomach with your arms extended overhead and palms facing each other. Raise your arms to a 45-degree angle with your body, forming a “Y.” Now, bring down and extend your arms straight out to the side to form a “T.” Now, bend your elbows to a 90degree angle and make your forearms parallel to your body, push down those elbows a little, forming a “W”. Now . with your elbows bent at a 90-degree angle, drop your forearms down until your forearms are perpendicular to your body, to form an “L”.

Intermediary, Level 2

Related image

Do the same movements as in level 1. Just bow back a little while you do all the moves. Raise your head and hands along with the legs off the floor.

Keep your glutes and abs tight while doing it. Do not overdo. Listen to your body and act accordingly.

This will strengthens your back as well along with the shoulders.

Advanced, Level 3

Image result for y t w l exercises

For this stand upright with feet shoulder width apart and hands extended overhead. Take a half squat. Lean a bit forward keeping the abs tight. Now move the arms in each letter formation. Keep in mind to not take a deep squat. Keep the abs, thigh, glutes contracted. Do not yank arms, move in a controlled manner.

Start with 50 seconds and you can increase as per your strength. Make sure to keep your torso straight in level 3. Make slow but controlled movements.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Tip of the day

Don’t take today’s workout as a relief. You already have many exercises. Go do them all. Repeat. Rest. Repeat. That sore pain is the reward. You can apologize to your body after those few last non-doable reps. 😉

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

T – T – Stabilization & Toe Tap

U – Up and Over Steps+Knees & Up and Over Side Lunges

V – “V” Leg Raises

W – “W” Leg Raises

X – “X” Squats

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , | 20 Comments

“X” Squats #AToZChallenge #BlogchatterA2Z


 

Be stronger than your excuses.

 

  Image result for workout winner quotes

 

Mind in shape will get your body in shape for sure. Go for it. Do not let your mind give those damn excuses and follow your gut feeling.

“X” Squats

Stand upright with your feet slightly more than shoulder-width apart. Squat down bringing your hands down to your right feet and then reaching up to the right side. Squat again and touch the left foot, reach up to the left side and get down to opposite side. Keep altering back and forth. Strech high and take a deep squat. Make all the muscles contracted.

This is a great warm-up workout. It also works on your abs and thigh. Tones your hands. Keep your knees firm and don’t allow them to go past your toes. Use your glutes muscles while squatting down not the knees. Keep the core contracted the entire time.

Start with 45 seconds.  Gradually, you can increase as per your strength. Remember to keep those abs tight and torso straight. Keep it slow and controlled.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

Tip of the day

Your body can stand almost anything. It is your mind that you have to convince. So is this enough for the mind to get convinced?

 

Image result for workout winner quotes

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

 

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

T – T – Stabilization & Toe Tap

U – Up and Over Steps+Knees & Up and Over Side Lunges

V – “V” Leg Raises

W – “W” Leg Raises

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 16 Comments

“W” Leg Raises #AToZChallenge #BlogchatterA2Z


 

If you don’t see yourself as a winner, then you cannot perform as a winner.

 

Image result for workout winner quotes

 

 

Be a winner. Do not beat others but beat your own past self. If you did 30 reps yesterday, do 50 reps today. Do not ever quit. Always remember believing is the first step to win. Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will. The key is to stay focused.

W Leg Raises

Lie flat on your back. Lift both legs above the hips. Drop them straight down with the feet together. Do not touch the ground. Your feet should be few inches above the floor. Now bring back up both the legs wide and apart. Bring down and get those feet together. Up again above the hips. Keep altering back and forth with feet together and apart.

Repeat for 50 seconds and you can increase as per your strength. Keep your abs contracted the entire time. Make slow but controlled movements. Do not bend the knees while moving the legs.

This apparently works on your abs and cut the extra fat. It also tones your legs and thigs. Keep the abdominal muscle tight the entire time. Make sure to move the leg in a controlled manner, do not swing or yank.

 

Tip of the day

Yes, you are busy. We all are. Don’t be a drama king / queen and just do it. Think of your workouts as important meeting you have scheduled with yourself. Bosses don’t cancel their meetings 😀

 

Image result for workout winner quotes

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

T – T – Stabilization & Toe Tap

U – Up and Over Steps+Knees & Up and Over Side Lunges

V – “V” Leg Raises

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , | 11 Comments

“V” Leg Raises #AToZChallenge #BlogchatterA2Z


 

It is all about perspective.

 

 

 

Do not feel low because of others. It is you and your peace of mind at the end. Peeople will never change so change your way of looking at them. Be happy with your own self. You do not need anyone else to destroy your happiness. So get up and go workout. It is a great stress buster.

V Leg Raises

Sit on the mat extending those leg in front of you. Spread the legs to form a V. Press your palms against each other. Now slowly lift the right leg up as high as you possibly can. Bring down. Repeat for 50 seconds. Repeat with left leg.

Repeat for 50 seconds and you can increase as per your strength. Make sure to keep your body and torso straight. Keep your abs contracted the entire time. Make slow but controlled movements.

This is a great workout for inner thigh. Keep the abdominal muscle tight the entire time. Make sure to move the leg in a controlled manner, do not swing or yank.

     

Tip of the day

 

Patience is the key. Do not overdo. Listen to your body. Eat well and work harder.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

T – T – Stabilization & Toe Tap

U – Up and Over Steps+Knees & Up and Over Side Lunges

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , | 16 Comments

Up and Over Steps+ Knees & Up and Over Side Lunges #AToZChallenge #BlogchatterA2Z


 

Change, the only permanent thing.

 

 

 

A change may be around the corner. But it is of no use if you do not even get up and go to that corner. – A’nami’

Last week, I became a bit cruel. Gave some hard and Tabata workouts. People want me to have some mercy. 😛 So I decided that in this last week I will be more liberal and kind.  So here are some easy peasy exercises. Get up and embrace the change which is just around that corner.

 

Up and Over Steps + Knee

Stand upright. Swing your arms above your head from right to left. Bringing your left leg behind you. Now bring the left knee to the left elbow. Extend the leg back again. Swing the arms across the opposite side. Bringing the right leg behind. Knee to elbow. Extend back. Keep altering the motion.

Repeat for 50 seconds and you can increase as per your strength. Make sure to keep your body and torso straight. Make slow but controlled movements.

This is a full body cardio workout.  Keep the abdominal muscle tight the entire time. Make sure to swing those arms slowly, do not yank.

Up and Over Side Lunges

 

Stand upright. Take a side lunge extending your right leg out. Get down and touch the right toe with left hand. Get back and your hands will go up your head. Now take a lunge on left side and reach down with your right hand. Stand, hands above your head. Keep altering back and forth from side to side.

Start with 50 seconds and increase accordingly. Keep those abs contracted the entire time. It is again a full body workout. Keep the motion slow and controlled.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

Tip of the day

If you can make it this far, nothing can stop you from one more mile or one more set of reps

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

T – T – Stabilization & Toe Tap

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 16 Comments

T- Stabilization & Toe Taps #AToZChallenge #BlogchatterA2Z


 

Pain is the true sign of a killer workout. – A’nami’

 

 

Better sore than sorry. I started loving this sore pain. I am addicted to this now. I workout for two things. One the fragrance of sweat and the feeling of the sore pain. Oh yes, I know I am crazy. Are you ??

 

T – Stabilization

Drop down to a full push up position. Keep your feet shoulder with apart. Rotate open the right hand which goes up towards the ceiling. Back down. Now take the left hand up and back again. Keep your core tight and contracted.

Start with 50 seconds and you can increase as per your strength. Make sure to keep your body and torso straight. Do not push those hips up high or do not sink down. Keep it straight the entire time. Make slow but controlled movements.

This is a great core strengthening exercise. It cuts your belly fat and tone the obliques. Keep the abdominal muscle tight the entire time.

Toe Taps

Sounds easy-peasy. Right? Yes, it is easy as it sounds 😛

Lie down on the floor, facing up, hands on your side with palms down and legs extended straight. Now slowly bend your knees right above your hips. This is a tabletop position. Calves should be parallel to the ground and thighs should be perpendicular. Now drop your right foot down and tap the ground with your right toes. Do not rest the foot on the ground. Bring back up and drop the left leg. Bring up again to tabletop position.

Start with 50 seconds and increase accordingly. Make sure the knees should be bent at 90-degree angle the entire time. Keep those abs contracted the entire time.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

Tip of the day

This is the Finale week. Come on guys, get up and do some workout.

  (Just stumbled upon this and I liked this. Sorry if some word doesn’t sound good. It is not intended.)

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

N – Nose to Knee Plank

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

S – Sweat It Out Saturday

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 18 Comments

Sweat It Out Saturday #AToZChallenge #BlogchatterA2Z


 

No one ever said getting an awesome, healthy body was easy—that is why the word work is thee in workout.

 

 

 

Make sweat your best accessory. Work hard and sweat harder. And be ready to get your wishes granted. Be active. Be fit and healthy.S for Sweat. Get ready to have a Sweaty Saturday.

 

We are nearing the completion of the month and the challenge. I never said it will going to be easy, but it will be totally worth it. Don’t stay still and let the weekend pass by. Move your butt and sweat it out with me. Come on, we don’t have many days left. Cover the days you missed till now.

 

Slow Squat + Hooks

Stand with your feet shoulder-width apart. Slowly get down into a squat and slowly come back up. Slow and controlled. Swing those arms forming a hook the entire time. Make sure your elbows come straight from your sides.  Focus on getting a controlled and a strong swing. Keep the shoulders contracted.

Start with 45 seconds.  Gradually, you can increase as per your strength. This is a great cardio workout. It works on your core, chest, biceps, triceps, thighs. Keep all these muscles contracted the entire time.

Side Squat + Knee

Stand straight with your hands at the back of your head. Take out a side squat with your right leg. Then drive that right knee up to the left elbow and go back to that side squat position. Come back up and stand. Switch side. Now bring the left leg to the side, drive that left knee up to the right elbow. Keep altering back and forth.

Repeat for 50 seconds. Make sure to bring the knees as high as you possibly can. Keeping a low squat is effective.

Side Star Dips

Get into a full plank position. Now drop your hip to the right side and at the same time extend the left hand up. Right hand and shoulder should be perpendicular to the ground. Get back to full plank. Switch side. Drop the opposite hip to the left side while the right hand will go up.

Repeat for 50 seconds. You need to keep the lower back and abdominal muscles tensed for the support. Keep the abs contracted the entire time.  Whenever you come to side star position make sure the hand and shoulders are perpendicular to the ground.

It works on your abs and obliques and gives you a lean toned stomach. Try to get as much range of motion as possible. Make the movement slow and controlled.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Saturday Bonus

Here are three more workouts if you think above three are a bit tough for you. Try these three then go for the above. I will keep it short and simple. Just do it.

Scissor Kicks

Lie on your back. Raise both legs up and move like a scissor. Cut the fat peeps.

Squat Jacks

Already heard about and even did some jumping jacks. Right? Nothing fancy. Just get into a squat and do the jack. Simple. Isn’t it??

Single Leg Lateral Hops

Let me take you to your good old childhood days. Remember hopscotch ??  Loved it ?? (I’m afraid not anymore) Start jumping left to right. Switch leg. Repeat. I suggest using your mobile as the marker. 😛

      

 

 

Tip of the day

Sounds like a pretty solid recipe for success. Isn’t it ??

 

 

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

M – Mt. Top Abs & Mountain Climber

N – Nose to Knee Plank

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

R – Rocking Plank & Russian Twists

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 19 Comments

Rocking Plank & Russian Twists #AToZChallenge #BlogchatterA2Z


 

Fitness is not a seasonal hobby. It is a lifestlye.

Image result for lets rock workout quotes

 

How many of you relate to this ?? I do. Working out is like music to me. It is my mood buster. Come let us do some rock and roll.

 

Rocking Plank

Remember what we had for letter E ?? No. It’s Elbow Plank. You must be wondering why E, today’s letter is R. Guys, let us rock today.

Get into the Elbow Plank position. Make sure your elbows should form a 90 degrees angle and should be directly beneath your shoulders. Your body should be parallel to the floor with you neck, spine, hips, and heels should forming a straight line. Now let’s ROCK. Move your body back and forth just a few inches. Do not jerk or yank. It must be a controlled rocking.

Start with 45 seconds.  Gradually, you can increase as per your strength. Keep it slow and controlled. Keep your whole body straight and parallel to the floor the entire time.

This is a full body workout which also works on your core and give you flat belly. Keep your abs tight the entire time.

 

Russian Twists

Sit on the mat with your legs extended in front of you. Bend those knees. Lean back and sit up on your tail bone.. Keep your torso straight. Start rotating from left to right as far as you can. It is more about the range of motion than it is about speed. Repeat for 50 seconds.

This works on your abdominal muscles and obliques. Start with 45 seconds.  Gradually, you can increase as per your strength. Keep it slow and controlled. It is not about speed afterall.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

Tip of the day

That’s it. Stop giving up. It is actually pretty simple, like either you do it or you don’t. There is nothing in between but only excuses. Nothing will work unless you do it.  So just do it man.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

L – Lunge + Lifts & Lunge Pulses

M – Mt. Top Abs & Mountain Climber

N – Nose to Knee Plank

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Q – Quiet Burpees & Quadruped Leg Lifts

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 27 Comments

Quiet Burpees & Quadruped Leg Lifts #AToZChallenge #BlogchatterA2Z


 

Nothing will work unless you do.

 

 

Nothing will work unless you do. So do it. And do the best. Don’t let go of the gift.

 

Quadruped Leg Lifts

Get on all your fours. Distribute your weight evenly between your arms and knees. Keep the knees shoulder-width apart. Now Slowly lift the right leg and extend it straight. Pull back. Lift the left leg and move it straight out. Keeping the knees straight.

Start with 45 seconds.  Gradually, you can increase as per your strength. Keep it slow and controlled. Keep your knees straight while lifting those legs.

This works on your core and tones your legs as well. Keep your abs tight the entire time.

Quiet Burpees

Stand upright with your feet shoulder-width apart. Lean forward and put your hands on the ground. Take a stance back with your right leg then the left. Bring the right foot back forward then the left one. Stand up. Push your arms over your head. Then again lean forward, put your hands on the ground and take a stance with the left foot first this time, then another foot back. Bring back left leg then right. Stand upright and push your arms overhead. Repeat.

This is a great cardio warm-up workout. It also works on your abs and thigh. Tones your hands.  Keep the core contracted while taking the stance. Keep your shoulders firm.

Start with 45 seconds.  Gradually, you can increase as per your strength. Keep it slow and controlled.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

Tip of the day

Get that little “umph” and be a winner. This is all for you no one else.

20 Motivational Quotes To Help You Reach Your Fitness Goals

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

K – Kneeling Side Leg Raises

L – Lunge + Lifts & Lunge Pulses

M – Mt. Top Abs & Mountain Climber

N – Nose to Knee Plank

O – Oblique Crunch & Outside Leg Raises+Pulses

P – Plank Variations & Pilates Variations

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , , | 27 Comments

Plank Variations & Pilates Variations #AToZChallenge #BlogchatterA2Z


 

One of the greatest moment in life is realising that two weeks ago your body couldn’t do what it just did.

 

Many of you can relate to that moment I am talking about. Right ?? Not yet, don’t worry. Start today and see the difference in next seven days. Come on, you do not do this for me or any other person, you will do this only for your self. Go get it.

 

Pilates Side Plank with Leg Raises

Get on the floor. Turn to your right and raise your upper body on your elbow. Bend your right knee to 90-degree angle. Keep the left hand on your waist. Extend the left leg and point the toes out. Now slowly move the left leg up as high as you can, bring down, repeat. Repeat with right leg.

Start with 50 sec or 3 sets of 15 for both sides. Try to keep the upper leg straight and do not swing. Move in a controlled manner. Keep the upper body firm and do not let your neck drop down to shoulder.

 

Pilates Side Hip Raises

Start with the same position as above. On your right side. In this, you have to bend both of your knees.  Try to keep both the knees together. Now lift those hips as high as you possibly can. Drop down. Repeat. Switch side and repeat.

Start with 50 seconds or 3 sets of 10 reps. Each side. Try to keep your lower shoulder firm and see that your neck does not drop down to the shoulder. While touching down,  do not rest your hips fully on the ground. Just tap and go up again.

  

Plank Touchdowns

Get into a full plank position. Distribute your weight on your hands and toes. Keep your head, back, and hips in a straight line. Now slowly drop both knees down as to touch the ground. Get back.

Start with 50 seconds.  Gradually, you can increase as per your strength. Or you can also do 2 sets of 10 reps. Try to keep your upper body and hips in a stationary position.

It is a full body toning exercise. It also gives your abdominal muscles some push and strengthens your legs and arms as well. Try to keep the hips stationary. Don’t let them drop down or kick up high. Keep them at the same level throughout.

Plank Knee Tucks

Start with the full push-up position. Bring your right knee to your left side from beneath. Get back in full push-position. Now kick the left knee out to the right side of your body. Get back.

Start with 50 seconds.  Gradually, you can increase as per your strength. You may also go for 2 sets of 15 reps. Keep rotating those hips as much as you can and make sure to keep your shoulders straight

This gives you a flat belly and cuts your side fat. It also tones your leg and strengthens your shoulders and arms. Keep in mind that the motion should be controlled. No swinging, no jerking no momentum.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

 

Tip of the Day

Put your mind to it, and you just might be surprised by what you can accomplish. If you believe it, so it will be. And if a baby can do a plank that well, so can you!

So, will you go for it, or let things just stay the same?

 

 

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

J – Jump Squats + Broad Jumps

K – Kneeling Side Leg Raises

L – Lunge + Lifts & Lunge Pulses

M – Mt. Top Abs & Mountain Climber

N – Nose to Knee Plank

O – Oblique Crunch & Outside Leg Raises+Pulses

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 27 Comments

Oblique Crunch & Outside Leg Raises + Pulses #AToZChallenge #BlogchatterA2Z


 

It is health that is the real wealth and not pieces of gold and silver.
— Mahatma Gandhi

Create your own wealth. Preserve your most precious asset that is your own body. Do not miss a single change. Go for it.

 

Outside Leg Raises + Pulses

Get down on the floor. Lay on your left side resting your head on the hand. Point your right toes forward and bend the left knee back at 90-degree angle. Keep your leg straight. Now slowly bring the right leg up as high as you possibly can. Then bring down again. Repeat with left leg.

For pulses, you have to do the same movement but in the middle range of motion and make small pulse. You don’t have to go all way up, or all way down, just smooth pulses. Repeat with left leg.

Start with 45 seconds.  Gradually, you can increase as per your strength. Or you can also do 2-3 sets of 10 reps.

It is a great leg slimming exercise. It tones your thighs and lifts your glutes. Make sure you do not swing the leg. It should be a controlled motion. Do not bend the upper leg knee.

Oblique Crunch

Lie flat on the floor with your knees bent and hands behind your head. Bring your right hand and try to touch your left calf. Go back to flat position. Repeat with the left hand.

Start with 45 seconds.  Gradually, you can increase as per your strength. You may also go for 2 sets of 15 reps.

This is a perfect crunch for your abs and obliques. Remember to keep those abs tight.  Keep it slow and controlled. Keep the hips on the floor.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

I – Inner Thigh “W”s

J – Jump Squats + Broad Jumps

K – Kneeling Side Leg Raises

L – Lunge + Lifts & Lunge Pulses

M – Mt. Top Abs & Mountain Climber

 

N – Nose to Knee Plank

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 30 Comments

Nose to Knee Plank #AToZChallenge #BlogchatterA2Z


 

Number one, love yourself. Number two, eat healthy. And number three, repeat & make it a habit. – A’nami’

 

 

We are halfway down and now just halfway to go more. Most of you, I guess, have started giving time to your body. I am sure you started enjoying and now exercise has become your habit. Isn’t it?? Repeat, repeat and repeat till it becomes your habit. That’s my formula for workouts.

 

Nose to Knee Plank

Get into a full plank position, getting your weight on your arms and feet. Now pull your right knee towards your nose pushing those hips a little higher. Get back into a plank. Now pull left knee towards your nose. This counts one.

Start with 3 sets of 10 reps. Gradually you can increase the number of set and/or reps as needed. You may also time yourself for 45-60 seconds. Remember to do an equal number of reps with both the legs.

This majorly works on your abs and tones your arms and legs. It also strengthens your shoulders. Keep the motion slow and controlled.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

The Body part of the day – N

Neck

Neck connects your head to the rest of the body. The neck has a great deal of functionality but is also subject to a lot of stress. You never pay attention to your neck unless it pains. So take proper care of your neck too. Afterall it is the one which controls the “head” 😛

Image result for neck care exercises

  • Mind your posture.
  • Sit and walk straight.
  • Sleep in a right position.
  • Eat healthy.
  • Do some neck rolls and exercises
  • Cut down mobile time.

 

 

Tip of the day

The man may be the head of the Family. But the woman is the neck, and she can turn the head whichever way she pleases. So ladies out there be a good neck. Take care of yourself and be ready to turn the “head”.

 

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

H – High Plank + Knee Circle & High Knees

I – Inner Thigh “W”s

J – Jump Squats + Broad Jumps

K – Kneeling Side Leg Raises

L – Lunge + Lifts & Lunge Pulses

M – Mt. Top Abs & Mountain Climber

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 25 Comments

Mt. Top Abs & Mountain Climber #AToZChallenge #BlogchatterA2Z


 

Fitness has nothing to do with age.

 

20 Motivational Quotes To Help You Reach Your Fitness Goals

 

Not feeling good ?? You have already done half the challenge. Do not give up now. You will have a break tomorrow. Exercise will boost your mood for sure.

 

Mountain Top Abs

Sit on the mat with your legs straight. Lean a little backward (45 degrees) keeping the back straight. Bend your knees to balance the body. Raise your arms little more above the shoulder lever. Now slowly swing back and forth the arms to your back. Try to touch the floor behind you. Repeat the same number of times with both arms.

This majorly works on your abs and oblique muscles. It also strengthens your shoulders and tone the arms. Try to keep the torso the same angle the entire time. Keep the motion slow and controlled.

Start with 45 seconds.  Gradually, you can increase as per your strength. Remember to keep those abs tight and torso straight. Keep it slow and controlled.

 

Mountain Climber

Get into a push-up position. Keep your hands below the shoulders. Do not arch the back up or down. It should be straight. Keep the core tight. Bring the knees to your chest level one by one. Make it as quick as you can.

Start with 45 seconds.  Gradually, you can increase as per your strength.

It is a full lower body workout. It works on your abs, hips, thighs, knees. And also strengthens your shoulders and arms. Remember to NOT arch your back. Keep it straight.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

The Body part of the day – M

Mind & Memory

Many people nowadays complain about their decreasing memories. Why ?? Because people are more dependent upon other resources than their own minds. You keep reminders on your mobile instead of your memory. It is obvious that your memory will get weak. You have to train your mind. You have to wake it up and make it work. Don’t be lazy. Be active.

  • Be mentally active.
  • Eat dry fruits. esp. almonds and walnuts.
  • Get organized.
  • Sleep well. Eat well.
  • Use all your senses.
  • Avoid Stress, Anxiety, and Depression
  • Play some brain games.

Tip of the day

Be active. Be aware of every moment and every action your body does.

 

Image result for mind memory quotes

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –

G – Go Around Squats

H – High Plank + Knee Circle & High Knees

I – Inner Thigh “W”s

J – Jump Squats + Broad Jumps

K – Kneeling Side Leg Raises

L – Lunge + Lifts & Lunge Pulses

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , , | 30 Comments

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