We all seem to be in a constant race with the time, sometimes with it, sometimes against it!
Life is taking too much from us and the add-ons, with the digitisation of life, have apparently left us with no time to take care of our own mental and physical well-being.
After a long day at work, running errands, and eating on the run, we get so exhausted, full, yet so drained that there is no inclination left for any workout at all.
But who doesn’t want a fit and pleasant looking body?
We have a remedy here!
These SIMPLE, ON THE GO, LESS TIME CONSUMING exercises are guaranteed to make you will feel healthier, more relaxed, and ready for a good night’s sleep, every day after a taxing routine. Now, instead of turning into a couch potato on your day off, you will have the stored energy you need to participate in the recreational activities. And the bonus is, the weekends will happen to you with enhanced enthusiasm as you have been working on your body throughout the week. You will enjoy your break days, that you have always wanted to enjoy.
Here’s what we are talking about:
Exercise #1: One Minute Breathing Exercise To Start It Up
To make your workout routine more productive and unique, practice Yoga-based breathing exercises. Breathing techniques reduce stress levels and calm your heart rate. Sitkari Pranayama, as outlined in Patanjali‘s Yoga Sutra, is an excellent breathing technique that improves focus, lessens anxiety, and cools excess heat in the nervous system.
Technique To Do it
Sit on the floor or in a chair and slightly raise your chin. Open your mouth a little, then move your tongue behind the teeth. Next, inhale gradually through the opening between the upper and lower teeth. You should feel the cool air wash over your tongue. Gently, close your mouth and exhale through the nose as you slowly lower your chin back to its normal position. Repeat for one-to-two minutes. And Voila! You will feel instantly revitalised!
Sitkari Pranayama
Exercise #2: Forward Bend
The forward bend or crane exercise stretches your hamstrings, shoulders, and chest muscles. It enhances the flexibility in your body, making the daily movements easier. It also helps to cut down on the abdominal and side waist fat, if you keep on to it regularly.
Technique To Do It
Simply interlock your fingers behind your back, then slowly lower your forehead to your knees into a forward bend. Maintain a slight bend as you rise back up, unlock your fingers, and slowly raise your arms toward the ceiling then bring your arms down to your sides. Repeat it 10-15 times in one go. You can make 3-4 sets of 10-15 reps each.
Forward Bend
Exercise #3: Side Planks
Side Planks strengthen and stretch the shoulder muscles and the oblique muscles on the side of the upper body. It helps to ease off the stiff back for those in constant sitting jobs and very less movement during the day. Doing it regularly will bring an amazing agility in the body.
Technique To Do It
Starting on either your right side or left side, lie on your side and place your hand on the floor. For balance, stack the feet as you lift your body off the floor. Inhale as you extend your free arm toward the ceiling, keeping your abdominals tight. Hold this pose for 8- 10 seconds, then lower your arm. Repeat 10 times on each side.
Side Planks
Exercise #4: Reverse Lunges
Compared to a basic lunge, reverse lunges place less stress on the knees while still toning your legs. It Enhances your body balance and works directly on lower limbs, strengthening them for all the other strenuous activities throughout the day and the weekends.
Technique To Do It
Stand tall with your arms at your sides, and take a step backward with your left foot. Slightly, bend your hips, then lower your left knee to the floor without fully touching the floor and lifting your left heel. Slightly “lunge” forward, then return to standing. Alternate legs for 10 to 20 total reps.
Reverse Lunges
Many times, it can be difficult to find new, simple exercises that don’t require a machine. However, by incorporating these easy exercises and others, you can stay fit and relaxed without a gym membership, given the hectic work schedules.
Be fit! Be Fabulous!
