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4 basic exercises

21 Oct 2020

If you haven’t been exercising all your life but do have the intent to start at some point, it is good to start with 4 basic exercises which will mobilise and strengthen your spine and limbs, besides giving you an all-round feeling of wellbeing.

Let’s consider the followingsfour exercises which anyone can do irrespective of age of gender. They don’t require any equipment and can be done anywhere, indoors or outdoors, depending on one’s preference. they want. 

 

SQUAT – The ‘king of exercises’

Muscles Worked – Lower body (Quadriceps, Hamstrings, Calves, Glutes) and core.

Benefits -Strengthens the lower body and core, increases mobility at hips, knees and ankles. Creates stronger joints and help reduce risk of injury while doing any other activity. Helps burn a lot of calories.

How to Squat

Begin by standing feet hip width apart, hold your arms in front of you or fold them across your chest. Inhale and brace your core and lower your hips until your thighs are parallel to floor. (Imagine sitting on an invisible chair) drive through your heels to stand up to complete one rep. You may do 12-15 Reps for 2-3 sets

Dos

Stand hip width apart

Align your knees with your toes

Maintain natural arch at spine

Don’ts

Don’t roll your knee inward

Don’t Raise heel

Don’t Round the spine

Don’t Let knee overshoot toes.

 

 

Reverse Lunges

 

Muscles worked – Glutes, Hamstrings, quadriceps and calves. 

Benefits –Lunges is an all-rounder for your lower body. There are many kinds of lunges but Reverse lunges are the best for beginners since it doesn’t put much stress on your knees and great in strengthening and shaping glutes, hamstrings and quads.

Stand tall with your feet hip width apart. Take a large step backward with your left foot and lower your hips so that your right thigh (front leg) becomes parallel to floor, with your right knee positioned directly over your ankle. Your left knee should be bent at 90-degree angle and pointing toward the floor with your left heel raised.

Return to standing by pressing your right heel in to the floor and bringing your left leg forward to the starting position to complete one rep.

Alternate legs and you may do 12-15 Reps for 2-3 sets with each leg

 

Dos

Tuck your core

Maintain natural arch at spine

Take long enough stride

Move slowly and get full range of motion

Don’ts

Don’t Take small step back 

Don’t Step directly behind the front foot

Don’t Use hands to push off front leg to stand up

Don’t do partial range of motion

 

Reverse crunch

Muscles worked – abdominals, especially the lower abs, and external oblique.

Benefits –Strengthens abs and core by putting less stress on lower back.

Start lying down with your arms by your sides. Raise your legs so that your thighs are perpendicular to the floor and your knees are at 90-degree angle. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor hold for a moment and slowly lower your legs back to starting position.

Aim for 1-2 sets of 10-15 repetitions.

 

Low Plank

 

Muscle worked – Entire core

Benefits– Strengthens core, help protect lower back.

Begin in the plank position- Face down with your fore arms and toes on the floor. Your elbows are directly under your shoulders and your fore arms are facing forward, keep the head relaxed and looking at the floor.

Engage the abdominal muscles, by drawing your navel toward the spine. Keep the torso (upper body) tight and rigid and the body in a straight line as much as possible. Try holding for 10-20 secs, and work up to 40-60 seconds.

Common mistakes

Arching your back- Shifts load away from the core

Sagging hips-When your hips are sagging, it’s an indication that your abs have reached their failure or fatigue.

Tilting head- your neck should be in line with your body, not tilted up, which could strain the neck.

 

 

 

 

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