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International Women’s Day Special: 5 Tone-up Exercises

Although equality will be the greatest achievement for women, health is the most important asset for them. Besides maintaining a professional life, an entire family runs on a woman’s shoulders.

That is why it is quintessential for them to be strong emotionally as well as physically.  Therefore, we bring to you a list of simple yet effective exercises that every woman should practice.

Because carrying a healthy and strong backbone is very important for the family to stand firm.

In keeping with that belief, we are showcasing the top 5 exercises specially dedicated to today’s women of substance.

1. Go for Pushups

Pushups Benefits
Pushups

Are you looking for a whole body workout? Here is the solution. It helps burn a significant amount of energy.

How to do it: Get on all fours (arms and legs) and place your palms on the floor such that it is wider than your shoulders.

Lower your body until your chest nearly touches the ground and then pull yourself back up. Make sure to lift your hips up and brace the core all the while.

2. Include the cardio intervals of high-intensity

HIIT workouts at home
Running, aerobics or even skipping can form a part of HIIT workout

Running, aerobics or even skipping can form a part of HIIT workout Don’t have much time at hand but need to burn that resistant fat? High-intensity interval training is your answer.

How to do it: Choose any of the cardio equipment in the gym be it treadmill/elliptical/bike/skipping rope/running etc).

Repeat the following pattern 10 times: 3 minutes at 50% maximum effort; 20 seconds at 75% maximum effort; and 10 seconds at the full potential.

3. Take Step-ups on repeat

step up workouts
Step ups

Want to get leaner, stronger legs? Do you want your knee to be strengthened? Step up to the challenge then.

How to do it: Stand in front of a bench or step and place your left foot firmly on the step. Now, pressing your left foot on the step, push your body up until your left leg is straight.

Now lower your body back down until the free right foot touches the ground. Repeat with the right foot.

4. Try the single leg deadlift

Single leg deadlift benefits
Single leg deadlift

This exercise activates the core muscles. Could help relieve back pain

How to do it: Grab a pair of dumbbells and balance yourself on the left leg. Lift your right foot behind you such that it is parallel to the ground.

Bend the knee slightly. Now bend your body forward using your hips and then slowly lower your body as far as you can. Pause for a while and then push your body back to the starting position.

5. Side plank workout is bae

Side plank benefits
Side plank

If you aim for a sleek waistline that is worth envying, side plank is the exercise you need to be doing.

How to do it: Lie on your left side with your knees straight. Now, slowly prop your upper body on your left elbow and forearm.

Raise your hips until your body forms a straight line from the ankles to the shoulder. Hold the position for 30 minutes. Turn on your right side and repeat.

Although exercise forms a part of being healthy, eating healthy forms 80% of the entire story.

So ladies, wouldn’t you vow to usher in the next International Women’s Day with all new gusto and health?

To know more about health and diet, talk to our expert Nutritionists today. And ladiessss, the first consultation is on us! Click here.

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1 Comment
  1. Sejal Kumar says

    Great article Shobha on the eve of Women’s Day. It’s a fact that women face more health problems as compare to men. So, its really necessary to enlighten them about such health tips. Recently, read about simple diet changes that will help flatten your stomach.