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1. Warm-Up Exercises
Before embarking on any workout routine, warming up your body is essential. It helps to elevate your heart rate, increase blood flow to muscles, and prepares you for the exercises.
1.1. Head-to-Knee Forward Bend (Janu Sirsasana)
This yoga move relieves stress and improves digestion. Sit straight and extend your legs. Bend your left knee and draw the heel to the inner part of your right thigh. Exhale and lean forward from your hips over your straight right leg. Stay in this position for 1-2 minutes and repeat on the other side.
1.2. March on Spot
Stand straight, lift your right knee and lower it, then lift your left knee high and lower it. Do this for a minute.
2. Cardiovascular Exercises
These exercises help to burn calories and improve your overall health.
2.1. Jumping Jacks
Stand straight with your feet together and hands at your sides. Jump up spreading your legs shoulder-width apart and simultaneously raise your arms above your head. Jump back to the initial position and repeat for 60 seconds.
2.2. Stationary Jogging
Jogging on the spot is a good low intensity exercise. It helps in toning the body and losing weight. Do this for at least 5 minutes.
3. Strength Training Exercises
Strength training helps in building muscles and boosts metabolism, ensuring you keep burning calories even at rest.
3.1. Bodyweight Squats
Stand upright with feet shoulder-width apart. Bend your knees, lower your hips as if sitting down. Squat down as far as comfortable, ensure your heels stay on the ground and chest is lifted. Rise back to standing and repeat.
3.2. Push-ups
Assume a plank position. Lower your body until your chest almost touches the floor. Pause, then push back up to the starting position. Repeat the process.
4. Abdominal Exercises
Abdominal exercises help to tighten your stomach muscles ensuring a flatter tummy.
4.1. Crunches
Lay on your back with your knees bent, feet flat on the floor and your hands at the back of your head. Using your abs, pull your body up and forward so that your head, neck, and shoulder blades lift off the floor. Lower back down and repeat.
4.2. Russian Twists
Sit on your sit bones as you lift your feet from the ground. With a straight back, lean back till you’re at a 45-degree angle. Extend your arms and twist your torso to the right, then the left to complete one rep.
5. Flexibility Exercises
Flexibility exercises help prevent injuries and allow increased range of motion.
5.1. Downward Dog (Adho Mukha Svanasana)
This yoga posture increases body flexibility. Start on your hands and knees, then lift your knees away from the floor. Keep your knees slightly bent and heels lifted from the floor, then straighten your knees.
5.2. Forward Lunge
Start in a standing position and step your left leg forward and bend your left knee at a 90-degree angle. Ensure your ankle is directly under your knee. Push back to the starting position and alternate legs.
6. Cool Down
After a workout, it is important to allow for a cool down. This aids in restoring normal heart rate and prevents muscle stiffness.
6.1. Child’s Pose (Balasana)
Start on your hands and knees, spread your knees wide apart but keep toes touching. Breathe out and lower your body till your forehead touches the floor.
6.2. Seated Forward Bend (Paschimottanasana)
Sit straight with extended legs. Exhale, bend from the hip joints, not the waist and lean toward to touch your toes. Stay in this position for 1-2 minutes.
Following this 10-minute workout daily will bring noticeable changes to your weight and overall health within weeks. Remember to exercise at your own pace and modify exercises to suit your fitness level. A healthy diet paired with this activity plan will give optimum results.
