1. Planck-
Time - 15 seconds to 1 minute
It is important in Planck that you hold your body properly. Knees, waist, back etc. do not bend when planed. Rather be in a straight posture.
This exercise is for your abs, back, hips, legs and hands and can be called a complete workout. In the initial time, you try to hold it for 15 seconds, but gradually increase the duration of holding it. It has to hold for 1 minute, which will tighten the body and at the same time the looseness in your body will also be away from this exercise.
2. Push Ups-
Time from 30 seconds to 1 minute
The biggest problem with push ups is that people do not know how to do it correctly. The easiest way to do a push-up is to keep the position of the upward plank in which the hands remain upright and the feet remain topped by the entire body. With this, bend your hands comfortably and go as low as you can. Apart from the elbows, no body part will bend.
If you have, then it will be away from this exercise. This is certainly a very beneficial exercise. First of all, do this for 30 seconds. See how many push ups you can do in 30 seconds. After this, gradually increase these duration.
Even if you are counting according to the count, there should be at least 30 push ups in 1 minute.
3. Thigh and hips workout-
Time - 1 to 1.5 minutes
Now let's do thighs and. This can be a bit tricky and if you feel that your leg vein is rising while doing it then take a break and do it.
The correct way to do this is to stand on the floor with your hands and feet on your knees (animal position), now raise your right leg and left hand and bring it in a straight line. Keep in mind that nothing should bend the knee or elbow. After this, bend your arms and legs and make a position in which the knee and elbow meet. This entire process will take 5-7 seconds. Now do it on the other side as well.
About 12 times in 1 minute (6-6) from both sides. It will be exercised. It is a very good exercise for hip muscles and back muscles.
4. Squats
Time - 30 seconds to 1.5 minutes
There are many advantages to exercising squats. Celebrity fitness trainers also share various squats workout routines on their Instagram account.
This exercise seems very easy to see, but is very difficult. There is a lot of emphasis on the thighs while doing this exercise. Keep the back straight while doing this. Also, keep your hands in front so that your balance remains. It has to be done as if you are sitting in a chair. Only your knees will bend and there is no body part. Keep both feet on the shoulder length.
This exercise provides great relief to the core muscles of the body. After doing this, get up slowly.
You can do it 45-60 times in 60 seconds.
5. Situps-
Time - 1 minute
It can prove to be a perfect exercise for abs.
Lie on your back and move your hands above the head. Bend the knees and place the feet on the shoulder length. Now get up without any support and touch your feet. Lie again and rise again. Keep in mind that the toes of the feet should be on the ground and have to get up without any support.
You will be able to do at least 30 situps in 60 seconds.
6. Leg Rais-
Time - 1 minute
This exercise not only affects belly fat but also leads to toning of legs. There is nothing to do, just lie on your back and keep your hands straight. With this, keep your feet in a 90 degree angle. Remember that kneeling should not be turned.
Now slowly lower the legs back. Now do it again. Keep in mind that only the legs will go up and down, no part of the body will bend in it.
7. Planck Repeat
Time - 30 seconds
You have to spend 1.5 minutes in the thigh and hips workouts and the remaining half a minute in our 7 minute workout routine is to plan again. Planck is considered complete exercise and hence the beginning and end of our exercise routine will be from Planck itself.
Do this entire routine at least once a day. If you can do it in the morning and evening then it is very good, but if it is not possible twice then complete once. If you are stopping in the middle of this exercise routine, then increase the duration of exercise accordingly. Keep in mind that these exercises have to be done together only then you will get the benefit.
0 Comments