Meditation can bring relaxation and calmness to our body. We all have heard this at least once, but why most people find it difficult to make it a part of lifestyle. Some of my reasons were, I can’t sit that long with my mind focused on nothing. Next one in the line, I don’t have time, I can’t wake up early morning.
The most common excuse is “I can’t wake up early”. Well, haven’t you ever been to school? You did, right. Remember, in school days, you used to wake up at 6 in the morning. So, if you could wake up early at that time, then you surely can wake up now, too. Thus, this excuse of meditating is clearly invalid. Next one, I don’t have time. Really? Don’t you scroll instagram at least 30 minutes, daily? Yes, right. Make that 20 minutes and contribute those remaining 10 minutes towards anxiety free mind.
Are you motivated enough to save 10 minutes of your day for meditation? No? Let me give you some more reasons to turn that No into Yes. Meditation teaches us that our thoughts and feelings don’t define us but we find freedom from the challenges that hold us back. Stopping and being still can be a bit scary and overwhelming at first. But wasn’t walking, overwhelming and scary, at first? Don’t worry, you will get used to it, infact, you will be in love with this stillness and calmness.
Meditation reduces feelings of loneliness and isolation. Aren’t you feeling lonely, isolated and depressed in this quarantine? Here’s your cure. Best part is its free.
Meditation gives your brain a workout. It can actually change your brain, like workout can change your body.
Meditation keeps stress away from brain and shifts gear to focus more on joy and pleasure hormones.
Why are you still here? Wasn’t all that enough to get away from your phone and rush to a quiet corner at your home. Go, a calmer brain is calling you.
When life gets busy, it can put a strain on your fitness. We all desire to lead a healthy life and the key for this is to be physically and mentally active. Instead of skipping exercise altogether, take just 30 minutes out of your day to an effective workout for your healthy lifestyle. As, it boost metabolism, boost weight loss and build lean muscles.
If you think, just 30 mins out of your day is not enough for healthy life. Actually the truth is you can get a great workout in short time!! But the condition is to be done correctly and need right exercise.
Important:- 10-15 secs is necessary after every exercise.
Push-ups, 10-12 reps(3 sets)
Push ups steps
Targeted areas:- Chest, Shoulder, Triceps, Arm strength
A superb exercise that will help to build your pectoral strength. This is the best bodyweight exercise for upper body. And the best part is you can practice it anytime and anywhere you want to.
The Move:– Start in push-up position as (as described above) with your hands about shoulder-width apart.
Keep your lower back straight.
Start bending your elbows and chest until it’s above the floor. And push back to the starting position.
A squat is the base of all lower body exercises. It strengthen the muscles in your lower body, and execute full body movements with correct form, balance, mobility and postures. It is also great for getting the blood pumping through the entire body.
The move:- Stand up with your feet shoulder width-apart.
Bend your knees and press your hips back and stop for a while once the hip joint is slightly lower than the knees ( As same as you sit on a chair) and then push back to initial position.
3. Lunges, 15-20 reps (3 times)
Lunges steps
Targeted areas:- Glutes, Quads, Hamstrings, Core.
This workout engages your core and abdominal muscles. Its helps to build stability, lower back pain and improve your balance and posture as well. It target large muscles of group of your lower body ; this boost your metabolism and help you to reduce weight faster.
The move:- Stand with your feet hip-width apart.
Then take a step forward with your right foot and then slowly bends both knees until your back knee is just above the floor.
Stand up and do it same with left foot. This complete 1 rep of your lunges.
4. Hip Bridges, 10-12 reps (3times)
Hip bridge steps
Targeted areas:- Glutes, Abs, Hamstrings, abs.
Hip bridge is the key for increasing power, performance and strength. Glutes are the largest muscles in the body, so we need more energy to train. Its also helps in building core stability and improve your lower back and hip strength.
The move:- It is done by lying on your back with your knees bent, feet flat on the ground and at a comfortable distance from your butt.
Then go up hold for 5-6 secs and rest. This completes 1 rep.
Mountain climbers are great for building cardio endurance, core strength and aging. They are dynamic, compound exercise that works several muscle in a constant movement. Full body exercise that boost metabolism and for increasing heart rate.
The move:- Start with your body in a straight line and your hands slightly wider than shoulder-width apart and keep your toes touching the floor.
Pull your right knee into your chest as far as you can and do same with left knee.
Burpees are an intense full body exercise that increase strength, heart rate, agility and flexibility. It boost cardio fitness and burns fat quickly as compared to other exercises. This exercise improves blood flow and cholesterol level and lower the risk of heart disease and diabities.
The move:-.Stand straight with your feet shoulder-width apart.
Squat and place your hands in front of your feet.
Jump back until your legs are fully extended and body is in plank position.
Do a push up, jump forward and then return to starting position.
High knees is a great cardio exercise to train at a low or high intensity. It is also a great way to get your heart rate up and strength your legs, core balance and hips flexibility.
The move:- Stand straigth with your feet shoulder-width apart. Bring your knees to the waist level and do as fast as you can.
Set a goal to do at least three times this week and don’t forget to play some motivational workout music!
Have you been munching on your favourite snacks lately and now can’t fit in your jeans? If yes, then this is the best time to start working on your fitness. One thing that most people find ugly and hard to get rid of is belly fat and apart from that, it also puts you at a higher risk of developing diseases like Type 2 Diabetes.
Here are few exercises to melt down that flab around your waist :-
1. Plank
Whether you workout or not, you must have heard of this exercise. This is undoubtedly one of the best exercises for core muscles.
To do this, go down on the floor and raise your body parallel to the floor by putting your weight on the forearms while bending your elbows.
Don’t forget to suck in your belly button as much as you can and hold on this position for 30 seconds.
Repeat it atleast 5 times.
2. Side Plank
This one is a bit tougher but the tougher it is, the better it will hit that flab.
To perform this exercise, extend your legs and lie down on your right side such that your feet and hips rest on the floor on top of each other on your left side. Your left elbow should be placed under your shoulder. Suck in your belly and lift your hips and knees off the floor. Hold on for 10 seconds, then repeat on the other side.
Do 5 repeitions on each side.
3. Sit – Ups :-
This boosts your core strength and improve digestion.
Lie down on your back, facing the ceiling with a slight bend in your knees. Arms are to be bent at the elbows with your head by the ears. lift your upper body by engaging your core so that your elbow touches your knee. Then, go back and repeat. Don’t forget to contract your core muscles.
Do 15 repetitions.
4. Russian Twist
Sit with bent knees, feet touching the floor firmly. Sit back slightly, keeping your back erect and exhale as you twist to the right, touching the floor with your hands lightly, over the right side. Inhale and go back to the starting position and do the same on opposite side.
Do 25 repetitions on each side.
5. Crunches
Lie on your back on the floor. Bend your knees so that your feet touches the floor. Put your hands on the back of your neck and lift your upper body while sucking in your belly button.
Do 25 repetitions of this one.
And you are done for the day. It will hardly take 20 minutes of your day. Do these exercises religiously for thirty days and notice the change.
When was the last time you did squats? High school PE class?
Or maybe you tried strength training as part of a home workout plan a few months ago but lost your motivation?
No matter how far you are now from your desired fitness level…
Remember this:
It just takes one second to decide you’re worth it, 15-20 minutes for your first workout, and two weeks to feel a difference.
Top 10 Best Workout at home :
Arm Swing
Arm Swings Steps
Targeted areas :- Shoulders, Arms, Upper back, Chest.
First forward swing for 10 sec aim for 10 reps . This will open up yourshoulder joint. Now backward again 10 sec 10 reps . Do as best as you can making a muscle mind connection throughout.
2. Side Rotations
Side Rotation Steps
Targeted area :- Lower back , Love handles, flexibility.
First, to the right side for 10 seconds . Legs not too wide body straight rotate your upper body as far as you can . Now, to the left side for 10 sec slowly and comfortability.
3.Side logs
Side Logs Steps
Targeted areas:- Love handles, Shoulders, Flexibility.
Stand straight hands up legs should be closed first rotate to your right and come back to the original position and then rotate to your left slowly and comeback and rotate to your right again stretches your upper body completely just do it for 20 seconds.
4. Standing Crunches
Standing crunches steps
Targeted areas :- Obliques, Abs , Hips
Remember to engage your core as you crunch. Stand with your feet hip-width apart and hands on your head. Bend your right leg and lift your knee as high as you can and rotate your body to the right and bring your right knee to the left elbow. Repeat on the opposite side for 20 seconds. This circuit of body stretching and warming exercises is extremely important for the body to prepare for the upcoming circuits.
5. Butt Kicks
Butt Kick Steps
Targeted areas:- Hamstrings, Glutes, Abs, Legs, Arms, Back
Simply jumping as if kicking your own butt . Do as best as you can making a muscle mind connection throughout. Do it for at least 20 seconds.
6.Cross Stretch
Cross Stretch Steps
Targeted areas:- Waist, Mid section of body.
Bend forward trying to touch your left foot with your right hand and then your right foot with left hand.
Just go as low as you can don’t push too much comfortably maintain your own base feel your back muscles getting engaged
Do it for at least 20 seconds
7. Jumping Jacks
Jumping Jack Steps
Targeted areas:- Glutes. Quads, Hip flexors, Legs, Abs, Shoulder
Stand straight with your feet together and hands by your sides. Jump and spread your feet and bring both hands together above your head. Jump again and return to the starting position. Do it for at least 20 seconds.
This is the full body movement exercise which enhances aerobic fitness, strengthens the body and promotes relaxation. This exercise also improves muscle endurance and helps in increasing body’s metabolic rate.
8. Half Push-ups
Half Push-up Steps
Targeted areas:- Chest, Shoulder, Abs, Arms
Get down on your hands and knees. Next bend your elbows and lower your body down until it is halfway to the ground. Push yourself back to the starting position, this completes one rep. Start with 10 reps a day, slowly and steadily increase the reps by performing day by day.
9.Squats
Squats Steps
Targeted areas:- Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back
Keep your feet and shoulder width apart. Hips moving back and down below your knees just like you sit on a chair. An amazing exercise which helps in calorie burn, helps prevent injuries, strengthen you core and improves your balance and posture. Do as best as you can. Do it for 20 seconds.
If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that can be performed just about anywhere. Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. Do it for at least 30 seconds.
Set a goal to do at least three times this week and don’t forget to play some motivational workout music!
The lockdown across the whole world has changed our lifestyle entirely. First of all, cheers to the survivors! We all are having difficult times amid Covid-19 but yet we are handling this real well. Now we all know what actually wealth is! Health is Wealth. We are here to discuss some measures we can take to enhance our health. So, for all those people who are looking for some magic wand way out of this Corona situation, know that there no such thing. We all need to be responsible towards society. Very conscientious and responsible steps are needed to be taken.
Yoga practitioners always survive better both physically and mentally. Learn that boosting our immunity is not an overnight process. It has to be performed consistently to gain profit. We must perform yoga, most importantly pranayam, twice a day on daily basis. This will enhance our immunity and make you fit overall. Yoga and pranayam can do wonders more than you can even imagine.
Improves lungs capacity & oxygenates throughout the body
Improves cardiovascular health
Better all sense of well-being
2. Kapalbhati Pranayam
Kapaalbhati pranayam
Benefits:
Increases the metabolic rate and aids in weight loss
Clears the nadis (subtle energy channels)
Stimulates abdominal organs and thus is extremely useful to those with diabetes
Improves blood circulation and adds radiance to the face
Improves digestive tract functioning, absorption, and assimilation of nutrients
Results in a taut and trimmed down belly
Energizes the nervous system and rejuvenates brain cells
People with hypertension and heart problems should practice this breathing technique only under a yoga expert’s guidance.
3. Bhastrika pranayam
Bhastrika pranayama
Benefits:
It is good for brain oxygenation.
It benefits the nervous and the motor system.
It is great for energizing the body and the mind.
Good for people with depression and anxiety.
It helps in treating fibrosis.
4. Simha Kriya
See here how to perform Simha Kriya
This kriya is ancient yogic technique, its best for respiratory health. Also, this is a great test too, the day you aren’t able to perform this kriya, know that you to go for checkup. Please listen to the instructions and follow accordingly.
For all the pranayamas mentioned above, Time limit: 5mins minimum- 30-60 mins, must be performed on daily basis
Let’s fight this corona virus with our intelligence and sensible mind. It is the new normal, let’s fight it out. LIVE STRONG !
The lockdown across the whole nation during Covid-19 pandemic has changed everyone’s lifestyle completely. Doctors advice to boost immunity for saving ourselves from falling prey to coronavirus and it is scientifically proven that physical activities, playing sports and working out.
We cannot go out for morning walks or play outside. Also the gyms are closed, so the most effective way of being active and boosting immunity, in present times, is yoga and home workouts.
The first step towards making exercises a part of our daily life is motivation and what could be more motivating than saving our life from coronavirus. Secondly, choose a good virtual trainer or filter out some workouts from YouTube. The fitness apps are also a good choice.
Begin with light exercises for a shorter duration, just 20 minutes is also enough. Don’t go for heavy weight exercises, as they could cause injury, in the physical absence of trainer, instead go for bodyweight exercises that could be managed with virtual assistance. But stop when you start feeling pain, headaches and fatigue, as this suggests that you’re overdoing it. Lastly, try to enjoy these exercises, adding music can be very helpful, too.
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