Work it out | health and fitness | Hindustan Times
Today in New Delhi, India
Aug 17, 2017-Thursday
-°C
New Delhi
  • Humidity
    -
  • Wind
    -

Work it out

Here’s a workout plan that’s meant to address problem areas like arms, back, belly, hips and legs

health and fitness Updated: Apr 04, 2011 03:03 IST

Here’s a workout plan that’s meant to address problem areas like arms, back, belly, hips and legs

* DAY 1: Plank: 15 sec hold, 8 reps, Side Plank: 10 sec hold, 6 reps, Walk: 2 min, Jog: 15 min at medium speed, Squats: 2 sets of 10 reps, Lying Superman: 20 sec hold, 8 reps, Lunges: 2 sets of 10 reps, Crunches: 2 sets of 10 reps, Pushups: 2 sets of 10 reps, Jog: 10 min at slow speed
* DAY 2: Repeat DAY 1
* DAY 3: Rest
* DAY 4: Plank: 15 sec hold, 8 reps, Side Plank: 10 sec hold, 6 reps, Brisk walk: 5 min, Jog: 15 min at medium speed, Squats: 2 sets of 10 reps, Lying Superman: 20 sec hold, 8 reps, Lunges: 2 sets of 10 reps, Jog: 5 min at medium speed, Crunches: 2 sets of 10 reps, Pushups: 2 sets of 10 reps, Jog: 10 min slow jogging
* DAY 5: Repeat DAY 4
* DAY 6: Plank: 15 sec hold, 8 reps, Side Plank: 10 sec hold, 6 reps, Jog: 20 min at medium speed, Jump squats: 2 sets of 10 reps, Mountain Climbers: 2 sets of 10 reps, Pushups: Total of 25 reps, Sit-ups: 2 sets of 10 reps, Single leg hurdle hop: 2 set of 10 reps, Run: 10 min at medium speed
* DAY 7: Rest
* DAY 8: Go back to DAY 1 and repeat the routine for another week.

Note: Always stretch after workout. Hold each stretch for 20-40 seconds.
(Fitness plan courtesy: Prachi Agarwal, fitness expert, Fitho)

Get the moves right

* Plank: Get on all your fours — your fore arm and your toes. Keeping your body straight like a plank, hold the position.
* Side plank: Lie on one side of your body with your elbow beneath your shoulder. Raise your hip till your body is straight and hold the position. Repeat on the other side of the body.
* Squats: Stand with your feet shoulder-width apart. Bend your knees with your feet still firmly on the ground till your thighs are parallel to the ground. Repeat this action in quick succession.
* Lying superman: Lie on your stomach with arms extended over your head. Raise your arms and legs simultaneously and hold the position.
* Lunges: Stand straight and take a large step
forward. Bend your knee forward till the thigh is parallel to the ground. Repeat on the other leg.
* Crunches: Lie on your back and bend your knees. Raise your torso and feel the crunch on your
ab muscles.
* Single leg cone raise: Stand straight on one leg, bend forward keeping the back straight. Stretch your arms to touch an imaginary cone placed infront. Repeat on the other leg.
* Mountain climber: Get on all fours with your palms and feet. Lifting one foot off the ground bring on your knee towards your chest. Repeat with the other knee.
* Single-leg hurdle: Stand straight on one leg, bend your knee and hop forward over an imaginary
hurdle.
* Bench pushups: Keep your feet on the floor and arms at the edge of a bench. Lower your torso towards your palm and push back. Repeat.
* Glute bridge : Lie on your back with knees bent, feet on the floor and arms by your side. Raise your hips to form a straight line between your legs and torso.