This 10-minute workout will help keep lethargy at bay

Exercise not only helps you control weight and combats health issues, but it is also a great mood elevator. As such, exercising regularly can boost your self-esteem and make you feel better. However, many of us do not have the time or motivation to exercise daily. But the good news is that, according to the Centers for Disease Control and Prevention, just 75 minutes of vigorous-intensity activity per week is enough to keep you healthy and fit. That comes out to about 10 to 11 minutes per day, not too bad, right?

For this, we have the perfect workout routine that you can do anywhere and anytime. Here’s a 10-minute workout routine by celebrity fitness instructor Yasmin Karachiwala that will make you glow from the inside out.

We reached out to Amarinder Singh, a fitness expert and founder of Team Aminder, who understands the benefits of each exercise.

high plank roll

A plank pose, or kumbhakasana, is one of the basic postures Yoga, A high plank roll is a variation of the traditional plank pose. Singh said,It provides stability and strength to the core muscles, which include all of your obliques, low back and side muscles. This exercise will also help increase your twisting stability.

To perform this move, get down on your fours. Make sure your hands are directly under your shoulders and your back and legs are in a straight line. Contract your abs and rotate and pivot to the right. Press the hands while clapping the feet on the other side. Repeat this with the other leg as well.

kneeling reverse lunge

“Reverse lunges are a great way to work your hamstring, glutes, calves and quads, give you lower body strength,” Singh said. This is a great option for beginners because the backward motion is easier to control.

First, stand shoulder-width apart. Then, inhale and carefully take a big step backward with your right leg as you bend both knees to 90 degrees, making sure your weight is evenly distributed between both feet. Now exhale and spread both the knees while transferring your weight to your left leg. At the same time, lift your right leg to bring your knee close to your chest. Lower your right leg to the starting position. Repeat this on the other side.

squat step out

Side-to-side squats activate multiple muscle groups at once, working the legs, glutes and core. (Source: Freepik)

Squats are one of the main movement patterns humans use in our daily lives—we do them every time we sit down and get up from a chair. Singh said it helps strengthen the movement lateral muscles, He said that it is beneficial for those who play sports like football and lawn tennis. “Side-to-side squats activate multiple muscle groups at once, working the legs, glutes and core. Squats increase performance and flexibility and the side-to-side movement improves dynamic balance and agility,” he says. Said.

To perform this exercise, start with your feet shoulder-width apart and your hands in front of each other. Then, begin to bend at the hips and bend your knees slightly. Make sure your back is straight. Now push your leg to one side and bend the other knee. Bring the feet back so that both are together. Then, repeat the process on the other side.

modified squat thrust

A modified version of the squat thrust is a core exercise It not only strengthens your core but also burns fat. Begin in a raised plank position, keeping your hands pressed to the floor. Make sure your body is in a straight line and your core is tight. Breathe in and then exhale as you step one leg forward so it comes closer to your hands and then step the other leg forward. After this, keep your feet backwards one by one. Now, you just have to repeat this a few times to get the best results.

Singh, however, doesn’t recommend this exercise for people with lower back pain because this exercise involves all of the upper body weight to come down to the lower back.

Side step out with front and lateral raises

This exercise engages your entire body. Singh said, ‘This exercise is better for those who have a standing job for a long time.’

To do this, you have to stand with your feet together and make your palms into fists. Then, alternate bringing your fists in front of your body and then out to the sides, stepping in and out with each foot.

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