Monday, September 20
09:28 AM

Exercises for homemakers

28 Oct 2020

Homemakers have many excuses to stay away from workouts, the most common being that their daily routine is no less than a workout. However, everyone needs to exercise everyday in order to be able to continue one’s daily routine itself with ease. Here are four simple exercises for homemakers – they can snatch a few minutes in between tasks to do them:

Cross knee to elbow squat

Benefits

Helps strengthen lower body and core, and develops cardio vascular fitness. Since being a combination movement brings in more neuromuscular coordination and burns more calories than traditional squat.

Target Muscle – Quads, hamstrings, calves and core. (Abs, spinal erectors and oblique)

How to do it

Begin by doing a traditional squat (stand with feet hip-width apart, hold your arms in front of your body, brace your core and lower your hips until the thighs are parallel to floor and drive up through your heels to stand up back to starting position) after completion of the squat, raise one of your knees and bring the opposing elbow in front of you in a diagonal direction; squat and repeat on the other side to compete one rep.

Do 2-3 sets of 12-15 reps/side

Common mistakes

Don’t roll your knee in ward while squatting

Don’t round your spine (maintain natural curve) and don’t raise heel

Do not shift base while doing this exercise.

 

Goblet squat

Benefits

Helps strengthen lower body and core and develop cardio vascular fitness. This exercise help you to move through full range of motion while preventing common mistakes like leaning far too forward and knee overshooting toe, etc

Target muscle Quads, hamstrings, calves and core. (Abs, spinal erectors and oblique)

How to Do it

Stand with your feet slightly wider than hip width apart and toes angled slightly outward. Hold a kettle bell or dumbbell for extra resistance if required. If not, simply hold your arms bend in front of you so that your palm is at the centre of your chest. Engage your core and look straight ahead and lower your hips until your upper leg is parallel or just below parallel to floor and your elbows are positioned on the inside of either knee. Press through your heels to reverse the motion to return to starting position.

Do 2-3 sets of 12-15 reps

Common mistakes

Don’t lean forward from the waist

Rising up on your toes

Knee caving inward as you squat

Not using full range of motion

 

Forward lunges

Benefits

Lunges help develop lower body strength and endurance without placing extra strain on your joints.

Target muscles

Lower body (Quads, hamstrings, gluteus, calves) and core

How to Do it

Stand tall with feet hip width apart, engage your core, take a big step forward with right leg and focus your weight forward so that heel hits the floor first. Lower your body until right upper leg is parallel to the floor and right shin is vertical. If mobility allows bring the left knee to just about to touch the floor while maintaining the weight on the right leg. Press into right heel to drive back up to starting position.

Do 2-3 sets of 12-15 reps /side

Common mistakes

Don’t step directly over the back foot

Don’t lean forward on the upper body

Don’t push off with your arm

Not taking long enough stride.

 

Knee push ups

Benefits

This exercise helps to strengthen the upper body especially, the chest, shoulders and triceps. It also helps to strengthen the core and a great move for beginners and those who cannot do the regular push ups.

Target muscles – Chest, shoulders, triceps and core

How to do it

Kneel on the floor, extend your arms and place them at shoulder width apart on the floor in front of you. Tighten your abs and bend your arms to bring down your (torso) chest and hips towards the floor. Push back up by straightening arms.

Work on your number of repetitions for 2-3 sets

 

By Sebastian George 

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