The lazy girl’s guide to being fit

  • As told to Nidhi Choksi, Hindustan Times
  • Updated: Sep 24, 2015 22:11 IST
Certified Stott Pilates instructor Namrata Purohit. (Vidya Subramanian/HT photo)

Tired of your own excuses to not work out? Get started with these easy routines

If you’re the type of person who plans to exercise every day but doesn’t really follow through with it, NamrataPurohit’s The Lazy Girl’s Guide To Being Fit is for you. We caught up with the certified Stott Pilates instructor, at her studio in Santacruz to bring you exercises that are low intensity yet effective.


Cat stretch

Start by being on all fours, knees under your hips and arms in line with your shoulder and the back in the neutral position.

Take in a deep breath. As you exhale slowly, let your spine to roll up, creating a ‘C’ curve with your spine.

Exhale slowly, roll your back down to the starting position.

(Illustration: Siddhant Jumde)

Reps: 5

Benefits: It’s great for the spine, helps increase mobility, flexibility and stability.


Ab Choppers

Sit tall with your feet, hip distance apart and knees bent. Ensure you are sitting straight on your sit bones. Keep your hands straight in front of you and palms together, ensuring your shoulders are relaxed.

Slowly inhale as you bend backwards, although only slightly. Exhale as you twist towards one side but don’t let your hips move. Then lower your arms towards the mat and lift them back up.

(Illustration: Siddhant Jumde)

As you inhale, settle back to centre. Exhale and repeat to the other side.

Reps: 10 to 20

Benefits: It targets various muscles from the rectus abdominis (abs) to shoulder stabilisers and hip flexors.


Elbow Squeeze

Sit tall and look straight by keeping your neck long. Reach your arms out to the side at shoulder height and bend your elbows, palms facing forward (this exercise can also be done standing).

(Illustration: Siddhant Jumde)

Take a deep breath. As you exhale, bring your arms in towards each other, palms joined and squeezing your elbows tight together.

Take your arms back to the starting position.

Reps: 10 to 20

Benefits: The movements help the arm muscles relax.


Hip Roll

Lie on your back on a mat or bed.

Keep your knees flexed and feet, hip distance apart. Rest the arms alongside the body and inhale.

(Illustration: Siddhant Jumde)

Take a deep breath as you exhale. Starting with the tailbone, roll your spine off the mat until your weight rests on your upper- and middle-back. Maintain the position.

To roll out, starting with the middle back, lower the spine into the neutral spine position.

Reps: 5 to 8

Benefits: It works on the core muscles, the glutes (buttocks) and hamstrings (thigh).

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