It’s amazing to have received a great response from all of you for the fitness video I uploaded last week in sync with the Dubai Fitness Challenge. I’m glad to know that you all have liked my fitness videos and have found them to be fun and exciting. So I am super thrilled this week to bring out the second video in this series where I will show you five power-packed exercises that will help you burn fat and release your happy hormones. Take your training up-gear with these five simple moves.
Plank to squat
Start in a plank position with arms and legs long, with hands shoulder distance apart. Now jump both feet forward coming into a low squat like you are sitting back into a chair pressing your weight back onto your heels. Reach your arms forward above the head and keep the back straight and chest lifted. Bring your hands back to the floor and go back into the plank position. Repeat a few times to see a difference. This exercise will improve your posture, flatten and tone your abs, increase your strength and stability and reduce lower back pain. A perfect exercise for overall body movement!
Sit on the ground with your feet in a comfortable position. Keep your palms behind your hips on the ground. Now, pull your body off the ground, with your weight balanced on your feet and hands. Use your hands and legs to move forward and then do the same move backwards. Practice it for a few days and see it working some magic on your shoulders, upper arms, triceps, back, hamstrings, upper legs and abdomen. Not just a cool variation in your exercise regimen, but also a lot of fun!
Get down on all fours with your arms straight, palms below your shoulders, and your knees bent 90 degrees below your hips with only your hands and toes touching the ground. Now, keeping your back flat, crawl forward and backwards first with your right hand and left foot and then with your left hand and right foot. Repeat the same movement a few times. Bear Crawl is a superb full body exercise that works multiple muscles—shoulders, arms, back, chest, legs and core. It is a high-intensity workout that gets you to use your own bodyweight around on all fours and increases your heart rate while toning your muscles.
Get into a plank position with arms and legs stretched long. Keep your abs pulled in and your body straight. Pull your right knee almost touching your chest. As the knee draws to the chest, pull your abs in even tighter to retain the plank position. Quickly switch and pull the left knee into your chest while pushing your right leg back. Continue to switch knees in one after another simultaneously as if using a “running” motion. Increase the speed as you do it a couple of times and don’t forget to keep your spine straight as core stability is crucial. This is a killer exercise that will improve your heart rate while also toning nearly every muscle group in the body—chest, biceps, triceps, abdominals, quads and hamstrings.
180 Degree squat jumps
Start in a standing position with your legs a little apart – should be wider than shoulder-width. Slowly lower your body into a squat. Jump upward, extending the legs, while simultaneously rotating 180 degrees to the other side. This is a total body move that will get your heart pumping. So don’t get lazy, repeat it a couple of times and get moving!
Watch the video and do these exercises with me …
Wait for my third video next week and until then have some fun with this one every morning…So elevate your tolerance and melt away that flab. 30 minutes is all you need to live longer! So don’t let it go waste and make it count! Add some music for motivation and rock and roll my tribe!
Which is your favourite exercise in this video? Which exercises have helped you strengthen your core?
Do connect with me on Facebook, Instagram and theumashowblog. Always looking forward to hearing from you!
Love and Health,