# Seated Side Bend
Targets: Neck, shoulders, back, and obliques
- Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
- Lean to left, keeping butt on floor, shoulders down.
- Hold for 8 to 10 breaths. Switch sides; repeat.
# Rag Doll
Targets: Neck, shoulders, back, and hips
- Stand with feet hip-width apart, knees slightly bent.
- Place right hand on left elbow, left hand on right elbow.
- Bend over from hips, letting arms and head hang down.
- Hold for 8 to 10 breaths. Gently roll back up
# Sleeping Swan
What you’ll need : A pillow
Tip: With each pose, breathe in and out through your nose for a calming effect on the nervous system.
Targets: Neck, shoulders, back, hips, and legs
- Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
- Staying centered, gently hinge forward from hips, placing head on pillow. Extend arm forward,elbows slightly bent.
- Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
# Happy Baby
Targets : Back, hips, and hamstrings
- Lie faceup. Bend knees into chest and grab inside edges of feet with hands, palms out.
- Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
- Hold for 8 to 10 breaths, gently rocking from side to side
Targets : Hips and legs
- Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
- Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
- Hold for 8 to 10 breaths; lower.
For everybody out there that can’t or don’t have any desire to go to a rec center, for those that don’t have any desire to utilize any hardware and for the minimalists that don’t need a confounded workout there is a basic activity and a straightforward workout that can give you phenomenal results with regards to building stamina and general body molding. Burpees work the whole body, as well as are an awesome fat blazing activity.
In all actuality you can disregard extravagant gear and assemble athletic and fit body by doing only this workout in light of the fact that as I said some time recently, the burpee will :
~ Build Strength
There is a reason why the burpee is used by football players and military forces in their functional fitness workouts.Because you use explosive movements, you’ll build strength in your arms, shoulders, chest, torso and legs. This exercise is not complex, but it sure is a difficult one after you’ve done it for a decent length
~ Burn Fat And Get You In Shape
The fact that the burpee is a full body workout and physically demanding after doing it for a certain (not very long) period of time makes it a very efficient fat burning exercise. It will speed up your metabolism, so the calorie burning process will last for hours after the workout is over. This makes the burpee workout a perfect cardio workout and when combined withweight lifting you can use it to develop a powerful and functional physique.
The most fun part is that you don’t need any equipment or special classes to do this workout and you don’t need a gym membership. It can be done anywhere : at home, in the park or even in such small spaces as prison cells !!!
There are a few burpee variations that make it easier or more difficult:
# The standard burpee
– Stand with your legs shoulder width apart.
– Squat low enough so you can touch the ground with your hands
– Position your hands on the ground and kick your legs back so that you take a pushup position
– in one continuous movement bring your legs up under your chest
– jump straight up
You’ve completed one single burpee.
# The push up Burpee
Follow the instructions from the standard burpee until you make it to the push up position. Do a full push up and then bring your legs up under your chest with one continuous movement and jump up.
# Burpee and a pull up
Stand under a pull up bar and do the standard or “the push up” burpee. As you jump up, grab the pull up bar and do a complete pull up. After 10 of these you’ll be gasping for air.
You can integrate burpees in your weight lifting workout as cardio by doing 4-5 sets of 10 burpees or because they are such a physically demanding exercise you can do them on your non-weightlifting days as tabata workouts:
Burpees x 20 seconds
rest x 10 seconds
This is only one set. Feel free to perform 5 to 8 sets for a total workout time of under 5 minutes.
Each lady loves to fit into the thin pants that she has in her closet. However, as a general rule, she would think that its hard to wear the pants because of the abundance stuff that she is bearing her waistline. In the event that you are likewise a casualty of exorbitant fat stores around your waistline, then you require not stress over it any longer. You additionally don’t have to experience excruciating and costly medicinal methodology to dispose of the abundance gut fat. There are less excruciating and financially savvy tips that you can take after that will help you to get the sought midsection estimate that you have been aching for quite a while. The accompanying are a portion of the paunch smoothing tips that have been proposed by experienced nourishment and wellbeing specialists to recoil your tummy size to size zero. These tips will help you to effortlessly wear those thin fit and low abdomen pants that you generally needed to wear
# Eat Controlled Meals
One of the best ways to enjoy flat belly is to eat controlled and portioned meals that is rich in whole grain foods and monounsaturated fats. Eating lots of whole grains are an ideal solution to lose more abdominal fat.
• Adding brown rice, barley, oats, Quinoa, whole wheat bread and Kamut to your daily diet will help you to easily lower belly fat.
• It is also ideal for you to include foods rich in monounsaturated fats like peanut butter, avocados, olive oil, olives, nuts and whole milk products in your daily diet to reduce belly fat.
# Cardio Exercise With Boxing
It is ideal for you to do cardio exercise four to five times a week to maintain your body weight. Adding boxing punches along with your cardio exercise is a sure shot way to crunch your abs and to lose belly fat faster.
• Boxing along with cardio exercises will help you to burn more calories from your belly.
• You need to add one or two pounds of arm weights in your hands while doing punching exercises to really work on your core and to strengthen it.
• Twisting your torso and throwing some punches everyday for 15 minutes during your 30 to 45 minute Cardio workout will flatten your midsection effectively.
# Eat During The Magic Hour
It is considered by many nutrition and well being experts that the time between 3 pm and 4 pm is the magic hour. It is the ideal time for you to eat a diet rich in proteins. You can think of munching on a small piece of low fat cheese, or a protein bar or some almonds with an organic apple. Make certain that you eat the protein snack every single day.
• This snack will help in boosting your metabolism and balancing your sugar levels.
• It will help in lowering your insulin levels which will in turn reduce the fat stored in your belly area.
• Make sure that you eat every 3 to 4 hours to maintain blood sugar levels.
# Exercise Ball
Doing the ball exchange exercise three to four times a week will help you to maintain a flat belly for life. This has to be coupled with proper and nutritious diet.
• Lay flat on your back and place your arms over your head. The legs have to be straight out.
• Grab hold of the gravity exercise ball and hold it above your head with your hands.
• Now slowly move the ball towards your chest and during this process lift your legs to meet the ball and place it between the ankles.
• Now bring the ball to the floor with your legs and the arms must be straightened out over your head.
• Repeat this exercise 10 to 12 times every day.
# Reduce Sugar As Much As Possible
If you would like to maintain a size zero belly figure, then you need to totally cut down on your sugar intake. Make sure that you eat as low as zero grams of sugar as possible to reduce belly fat easily. This will help you to keep your insulin levels low.
• Make sure that you keep your insulin levels low at all times by totally avoiding intake of sugar.
• This will help you to increase the glucagon which is a hormone that will help to maintain flat belly.
# Best Flat Belly Menu
If you want to reduce your belly fat quickly, then you need to follow this flat belly diet every day.
• For Breakfast: Take a slice of whole wheat bread or whole grain bread with natural peanut butter. Then, take a cup full of your favorite berries.
• For Lunch: The ideal menu that you can think for lunch is cherry tomatoes dressed with little olive oil and fresh lemon juice; grilled tofu and spinach salad with sliced avocado.
• For Snack: Two tablespoons of sunflower seeds with a cup of fat free yoghurt.
• For Dinner: Roasted sweet potato, grilled salmon or fish rich in omega 3 fatty acids, olive oil sautéed asparagus with garlic.
# Chewing Food
One of the mantras that will help you to reduce your belly fat and bloating is to keep chewing your food in your mouth for a long time. Better digested food will result in less bloating.
• Chew the food that you intake until it is like a sauce in your mouth.
• Never try to swallow your food as this will increase your intake like anything.
• Chewing food will help in proper digestion of the food as digestion starts in your mouth. This will also reduce the intake of food considerably and thereby prevent bloating of the belly.
# Laughter Yoga
Laughing is one of the best natural remedies that you can think of to strengthen your abs.
• Laughing will help in strengthening your abs and will help to tone your abs.
• You can also think about joining laughing yoga classes to help you to reduce your belly fat by strengthening your belly.
# Draw Attention To Other Body Parts
If you feel that you do not want people to notice your bloated middle area, then you need to divert the attention of the people from your mid section to a different part of your body.
• If you feel you have attractive and trim legs, then you can wear skirts or slim pants or half pants.
• You can think of revealing your shoulders by baring them a bit with deep neckline or with a boat neck.
• Showing a bit of cleavage with the use of a correct bra will make people forget about your bloating mid section.
# DCBA Approach
If you would like to enjoy flat belly within two to three weeks and to lose two inches round your belly, then you need to follow the DCBA approach which is diet first, cardio second, building muscles third and abdominal exercises last routine.
• You need to think of spending an hour of your day preparing the healthiest meal for you.
• Take 20 minutes of your time in a day to do cardio exercises for three to five times a week.
• You need to spend 15 minutes of a day doing strength training and muscle building exercise for three to four times weekly.
• Follow this up by doing a five minute abdominal exercise for three times a day every week.
Following this routine for a minimum of four to five days a week will help you to maintain an attractive and flat looking midsection for your lifetime.
Jumping rope to get more fit is one of the best vigorous activities. It blazes a considerable measure of calories, it doesn’t require costly hardware and should be possible at home. There is a justifiable reason motivation behind why boxers and MMA contenders use it to stay fit as a fiddle.
A regular jumping rope routine will help you develop your fitness coordination and agility. It targets your calves, thighs, and buttocks. It also makes an excellent addition to a cross-training program, in which a variety of aerobic and resistance activities are combined to create a complete cardiovascular workout to achieve all around fitness and conditioning.
The most important thing when buying a jump rope is to make sure that it is the right length. It is usually possible to adjust the length if the rope is too long. Stand with both feet in the center of the rope and pull up the ends. The handles should reach to your armpits. Wearing loose, comfortable clothing and training shoes, begin to jump. Try to keep your shoulders relaxed and your upper arms close to your body. Use your wrists, not your whole arms, to turn the rope and try to keep them as low as possible. Keep your back straight and your stomach pulled in.
As your fitness level increases, begin adding jumps with both feet together. To avoid boredom, you could try some variations, such as hopping on one foot, then the other. Again, make sure you do not jump too high. If you keep your feet in fairly close contact with the ground, you will minimize the chance of strain and will more likely keep jumping for a longer time. If you have not jumped rope for some time, you may find a normal training level too hard. To build up stamina, jump initially for 2 minutes, or if this is too much, for 30 to 40 jumps, and then rest for 30 seconds. Repeat twice. At each subsequent session, reduce every rest interval by 5 seconds, until you have eliminated all of them.
Be that as it may, there are some as of late developed workout patterns went for enhancing your general wellness, which additionally trigger perfect metabolic eventual outcome, which now and then smolder the calories even 48 hours after you have finished your instructional meeting. Every one of them share some regular attributes: they utilize thecircuit way to deal with resistance preparing, heavier weights, preparing different muscle bunch in revolution, and rotating the activities with as meager rest as could be allowed between every activity.
On the premise of these standards, the activity researcher Jeffrey M. Willardson, who works at Eastern Illinois University as a partner educator of Kinesiology and Sports Studies, has outlined a workout convention. It comprises of a circuit of ten activities ought to be performed in single sets with 10 to 15 reiterations every, utilizing weights that are adequately overwhelming to tire down your muscles without totally depleting them. The circuit of activities ought to be performed with least rest between development. As indicated by the creator, the circuit of ten activities ought to be in a perfect world rehashed three times in a session, each other day.
# Barbell Bent-over Rows
Stand with your legs shoulder width apart, with your feet close to the bar. Grab the barbell and deadlift it so that that bar hanging at your waist. Slowly start bending your back at the waist, letting the barbell hand at knee height, but avoid letting your shoulders drop. Start rowing the barbell toward your chest, exhaling in the process. Press your shoulder blades at the top of the movement. Return to the starting position by slowly lowering the barbell down.
# Dumbbell Front Squats
Stand with your feet separated at shoulder width. Sit back into a squat with the dumbbells above your shoulders. Remember to keep your chest high, and your elbows bent. They should be kept close by your body. Inhale during this movement. Then, exhale and return to the starting position.
# Dumbbell Shoulder Press
Take the dumbbells in your hands with your fingers faced forward. Positioned them next to your ears, with your arms bent at the elbows. Relax your legs and put all your force into the press. Take a deep breath and press the dumbbells above your head exhaling in the process. Try pushing them up simultaneously. Slowly bring the weights down putting some resistance in the downward movement.
# Dumbbell Lunges
Take the dumbbells and let them hang by your sides. Stand straight with your feet placed closer than shoulder width. Gently step forward with one of your legs and bend your knee so that it creates a right angle (90-degree angle). At this moment, you should also be bending the back leg, standing on the toes. Inhale as you go down, and exhale on your upward movement. Switch legs after an even number of reps.
# Dumbbell Chest Presses on Stability Ball
chest_press_with_crunchesSit on a stability ball with dumbbells in your hands, resting on your thighs. Roll down your body on the ball, taking it under your upper back. Your knees are bent at right-angle, with the feet right under them. Take the dumbbells so that they press at your chest. Your elbows should be bent and pointing to the sides. Make sure that your hips are up, and that your spine is elongated. Avoid letting them drop. Take a deep breath and press the dumbbells above your chest until you arms are straight. Exhale during the movement. Lower the weights back down, inhaling.
# Medicine Ball Floor Slams
Stand with your feet at shoulder width. Take a soft medicine ball, in your arms lifting it above your head. Inhale in top position, and exhale as you slam the ball into the floor with all your strength. Tray to catch it as it rebounds, and repeat the movement.
# Wide Grip Pull-ups
If you cannot handle the traditional version of this exercise, you can do it on an assisted pull-up machine. Place your hands on a bar, 6-8 inches wider than shoulder width. Grab the bar with fingers facing away. Take a deep breath and start pulling your body up until the chin is above the bar. Exhale as you lift up. Inhale as you lower your body down slowly and in controlled manner.
# Dumbbell Step-Ups
Take the dumbbells and let the hang by your sides. Stand in front of a box or a bench. Place one foot on the raised platform and step up onto it. Step back again, using the same foot, and repeat the process with the other foot. That counts as one rep. Exhale as you step up, and inhale as you step down from the platform.
# Barbell Hip Thrusts
Sit on the floor in front of a weight bench. Position the back so that the shoulders rest. on the bench at right angle with the floor. Bend your knees and place your feet on the floor. Rest the barbell on your hips. Hold the barbell firmly in place with your hands and inhale. Exhale as you start pressing the hips upwards, resting with the shoulders on the bench, and your feet flat on the floor. Take your body to flat position, so that your torso is parallel to the ground, and your knees bent at right angle. Slowly start lowering the hips beck to the ground and inhale.
# Decline Push-ups
Place your feet up on a bench and assume plank position. Inhale as you start lowering your chests toward the ground. Avoid taking your elbows away from your body, but keep them tucked back. Push up and exhale.
While Russia might have the capacity to make a case for portable weights, so also can numerous different societies. The Celts, Indians furthermore the English have a background marked by swinging and tossing overwhelming items for activity and game despite the fact that the Soviet Union adopted portable weight lifting, called Girya, as a national game in 1948.
All the more as of late, portable weights have re-got the creative ability of exercisers and coaches far and wide and are enormous news once more. Numerous notable games identities are utilizing them, just like some extremely fit as a fiddle on-screen characters and pop/demigods.
Modern kettlebells are not really that different to the original Russian cannon balls with handles from 300+ years ago. Essentially a weight with a handle, in many ways a kettlebell is like a dumbbell but the handle is above the weight instead of in between. Kettlebells are available in a variety of sizes from around 2kg up to 40kg or more. They are generally sold in fixed weights but some manufacturers have designed adjustable kettlebells to save you having to buy a lot of different ‘bells.
Kettlebell exercises differ from more common strength training exercises as
a) they are almost all performed in a standing position,
b) are often performed unilaterally i.e. one limb at a time, and
c) are frequently performed explosively.
Most kettlebell exercises have a strong core emphasis as holding a single weight means that you have to use your deep abdominal muscles to stabilize your torso and keep yourself upright.
Depending on the weight of the kettlebell you select, you can target any number of fitness components when you work out with this particular exercise tool. Light to moderate weights can be used to develop a high degree of muscular endurance and power endurance. Exercises such as swings and snatches make fantastic metabolic conditioners and fat burners when performed for high rep sets. Conversely, low rep, heavy weight kettlebell training can help develop muscle strength and power.
Kettlebells are also an excellent tool for use in circuit training type workouts as there is nothing fiddly to adjust – you just have to grip it and rip it!
Kettlebell training also tends to place an emphasis on the posterior chain – specifically the erector spinae, glutes and hamstrings. These muscles can be collectively thought of as your “power zone” as they are largely responsible for your ability to run, jump and lift objects off the ground. Spending long periods sat down tends to make this muscles weak so if you want to really build your butt – for performance or aesthetic reasons – kettlebell swings, snatches and cleans could be just what you are looking for.
Like Olympic lifting, most kettlebell exercises integrate your upper and lower body which helps develop whole body strength and inter-muscular coordination. Isolation exercises like leg extensions and side lateral raises are okay but the reality is that these exercises are not representative of how your body really moves. The action of jumping, for example, is the culmination of effort from the muscles in your ankles, knees, hips, core, back and arms. Like no man is an island, no muscle works in isolation – at least when it comes to everyday activities.
Kettlebell exercises can be thought of as athletic or functional although that term is commonly misused. Many dumbbell and barbell exercises are performed in what is called the sagittal plane. The sagittal plane is an imaginary line that divides your body into two vertical halves and movement in this plane is forwards and backwards only. Many kettlebell exercises take your limbs though multiple planes of movement; frequently simultaneously. This has a great carryover to both sports and many common daily physical tasks.
This however doesn’t mean you ought to maintain a strategic distance from a particular stomach muscle preparing inside and out. On the off chance that you truly need to manufacture an amazing six pack, you have to incorporate an assortment of particular stomach muscle activities to guarantee the full advancement of the six pack.
So the perfect stomach muscle workout would incorporate a blend of overwhelming compound moves like deadlifts squats and presses, alongside abdominal muscle particular activities.
The direct ab exercises I usually do include crunches/sit ups and leg raises an I usually do them after my deadlift or squat session.
# Crunches – 2 sets of 15-20 repetitions
# Leg raises – 2 sets of 12-15 repetitions
The leg raise is really a unique exercise that works the whole abdominal area and specially the lower abs.Leg raises will give you improved flexibility and amazingly strong lower abs which will soon help you obtain the six pack if that is your goal. The advanced version of the leg raises are hanging leg raises.
Remember, diet and cardio are a great part of getting a six pack.Only when your body fat percentage gets down to 11-15 % (11% for men and 15% for women) you will be able to see your abs.
The six pack. No I’m not talking about Budweiser, I mean the one thing that most bodybuilders crave above all else. Having ripped and striated abs are perhaps one of the most desired features of a defined body.
It’s the centerpiece that brings everything together. But before you run to the gym and start working your stomach, take a look at the misconceptions of getting the abs of your dreams. We’ve been on a somewhat of a myth busting role lately – so let’s jump right into it.
# Excercise is all you need
People have a tendency to believe that the harder you work out the more likely your abs are going to come in looking shredded. The truth of the matter is that while exercise is definitely important, it’s your diet that’s really going to make a difference in getting your six pack to show.
# Low carb diet is a must
A low carb diet isn’t essential to building up your abs. Carbs are needed to give you fuel and get you pushing past your limits during your gym sessions. There’s a difference between fast digesting carbs that keep on body fat and slow digesting carbs like oats, whole grain breads, pasta, fruits, and vegetables that provide great energy without packing on the body fat.
# High cardio is needed to see results
A high cardio program is great for building stamina for sure. That doesn’t have anything to do with getting you ripped abs. High cardio can burn away body fat, but it’s not going to get your abs to show. It takes a combination of exercises to develop the muscles in the stomach.
# Crunches give you a six pack
Perhaps the biggest misconception of all is that crunches will get you the six pack you so desire. The truth of the matter is that ab exercises are great for building strength in the abdomen. It may even help in carving out the muscle group somewhat, but ultimately it’s not going to give you that shredded appearance you seek. But by no means, don’t slack on your crunches.
# Everyone can get a six pack
We’d like to tell you that getting a six pack is all about hard work and dedication to a training program and strict diet, but then we’d be lying to you. If it’s one thing we strive for, it’s the truth. And the sad reality is that genetics play a big role in whether you can obtain a six pack or not. It doesn’t mean you can’t get a great set of abs – it’s just that there’s no guarantees that you’ll have abs like a superhero based purely on your biology.
Seems like following a strict diet is the key to getting that lean and defined look you seek for your abs. Watch what you put in you mouth and be sure to hit the gym hard and you’ll get the results you seek.
# Locust Pose
Locust pose helps you increase your metabolism and boosts your energy, similar to all other poses. While elongating your spinal column and opening up your chest, your leg muscles and lower back are strengthened.
Steps to perform :
Your stomach should be touching the ground while lying on the floor with your arms alongside of your body facing your palms up. Your head, upper part of the body, legs and arms are to be lifted maintaining equal distance from the floor. Legs and arms must be kept active and you should look slightly up or forward depending on the flexibility of the body. This should be performed for 45 seconds, before releasing your arms and other parts to the floor, your head should be turned to one side. The same is repeated for three times.
# Bow Pose
It is almost similar to the Locust pose, where the energy gets boosted up and metabolism revs up. It strengthens the back muscles and stretches the front part of your body. Your body resembles the shape of bow.
Steps to perform :
Lie on your stomach stretching your arms alongside of the body, with palms facing upwards. Your ankles should be grabbed with your hands by bending the knees remaining in same position. Now lift your heels up and away from your body, keeping your legs hip-distance apart, which pulls your chest up off the floor. Shoulder blades should be kept down away from the ears all the time. You should hold this for 30-45 seconds, while releasing head should be turned to one side. Repeating this for two or three times shows best results.
# Twisted Chair Pose
Increase in the circulation can be gained by twisting every muscle in the body, which can be seen in Twisted Chair pose, resulting in good digestion and wakes up the internal organs.
Steps to perform :
Legs and feet are kept together. Make an action as you are sitting in a chair far behind by bending your knees and sinking your hips down at a time. Palms should be placed in front of chest. Your right elbow is moved until it reaches your left knee by rotating the spine simultaneously. Chest should remain lifted all the time. You should be able to hold it for 30-45 seconds and try the same on the other side.
# Crescent Lunge Pose
This position helps in stretching your hips and strengthening your legs. It also helps in the increase of the metabolism. Crescent lunge position maintains your heart beat rate.
Steps to perform :
Initiate with downward dog pose. Your right foot is stepped in between both the hands. Hips are lowered in lunge position and weight should be shifted on the ball of your back foot by lifting up the body as standing straight. Hips should remain squared all the time. Arms should be raised as to reach ceiling by keeping both the palms facing each other. Stay in the position for 1 minute and then sides are changed.
# Bridge Pose
In this pose the chest portion is lifted up to reach the chin, by which the thyroid gland is massaged, resulting in the hormone regulation helping in maintaining the metabolism. It works with the gravity to open your chest and shoulder areas.
Steps to perform :
Keep your knees bent and flat on the floor with a feet distance apart by lying on your back. Slowly see if you can feel your heels by reaching down your fingertips.
Bring your knees a little closer if you do not feel so. Lift your hips towards the ceiling by pressing the weight on your feet by keeping your thighs parallel. Both arms are clasped with each other bringing them underneath your body. Shoulders blades are rolled towards each other and stay for 45 seconds to 60 seconds. Release by rolling back slowly and is repeated for two times.
# Shoulder Stand
Shoulder stand gives great stretch to your upper back and neck. It is having similar benefits as plow pose.
Steps to perform :
Put you arms alongside your body with your palms down by lying back. Follow same procedure as plow pose by bringing your legs in the air towards ceiling over the head by pressing weight into the hands. Hands are clasped and shoulders are rolled towards each other and bringing hands to lower neck spreading your fingers wide. Now one leg at a time is lifted to the ceiling getting it as straight as possible and hold it for 1 to 3 minutes.
# Plow Pose
Plow pose helps in balancing your metabolic system and helps you for the flow of feel good hormones and endorphins throughout your body. This also helps in the good circulation of adrenal, thyroid and pituitary glands.
# Steps to perform :
Bring you legs straight up in the air towards the ceiling by lying back. Arms are brought alongside your body with your palms down. Press your weight into the arms and lift your legs right over your head and try to touch the ground behind you, if it is difficult for you to do so clasp your arms as in the bridge pose for support and shoulders rolling towards each other.
# Eagle Pose
Entire body gets energized and digestion is carried out well performing this pose. It also helps in building lean and strong muscles.
Steps to perform :
Bend your knees slightly from your standing position. Start in a standing position and bend your knees slightly. Right leg is lifted up and hooked around the standing leg at the foot and ankle behind left calf. Hips are brought down and back making a position as you are sitting in a chair. Arms are crossed at elbow position and wrists bringing them before your chest. After holding it for around 1 minute you can release it shaking the legs and continue by switching sides.
# Fish Pose
The counter pose to the shoulder stand is nothing but the fish pose. It helps in stretching front of neck, causing calming effect to your body. Most of us suffer from lot of stress in our shoulders and neck.
Steps to perform :
Your hands along with the palms are kept beneath your hips by lying back. Elbows are bent and by pressing weight into them you should lean on them. Your back should be arched as you lift your chest up towards the ceiling. As in the bridge stand, elbows are brought towards each other dropping the head back behind your body.
# Easy Spinal Twist
Spinal twist pose helps you in the weight loss process and take care of the digestive system of your body.
Steps to perform :
Both of your knees are brought towards your chest by lying on your back. Your left knee must be held into the chest leaving the right knee straightened onto the floor. The bent knee should be brought all over the body without changing the shape of your shoulder. To complete the twist head should be turned to look over the left shoulder. Keeping the pose for 45 seconds to 1 minute, both the knees are brought into the chest and other knee should be practiced. Lie on your back and bring both knees in toward your chest.
We have all utilized the reason that we can’t practice since we don’t have enough time. Maybe we work 14 hours a day. On the other hand possibly we drive for a considerable length of time at once. All things considered, the uplifting news is that you don’t need to feel limited by your calendar any longer. Activities should be possible amid loads of different assignments amid the day. Here are a few cases of what and when you can do these activities:
If you work with computers, you can start working out while you are working on your projects. Your legs are free to work while you are seated, so you can do leg lifts with your legs in different positions, and even sit on an exercise ball while you work instead of being on a chair. If you sit with your ankles and knees close together, you will get more of a workout by using your core muscles to balance yourself.
On breaks, you can do jumping jacks or jump rope to work up a sweat. Take a walk around the building or parking lot of the place where you work. Take the stairs instead of the elevator. Ten minutes of stair climbing burns 100 calories, says one source. Walk to your coworkers if you want to communicate with them, instead of calling, radioing, or e-mailing them.
If you drive a lot, you can still do exercises. You can do isometrics and squeeze muscles one at a time for periods of ten seconds or more. And whenever you park, you can park extra far away from doors so you get some walking in where you otherwise would not.
When you are spending time with family, you can still get a workout by spending that time doing something physical, such as playing soccer or tag, or by jogging while pushing a stroller or wheelchair. You can give piggyback rides, or lift a child up and put her back down. You can even enlist a child to help you by providing resistance during leg lifts or extra weight on your feet when you do sit ups and make a counting game of it.
When doing your usual daily tasks, such as brushing your teeth, you can do lunges and squats. You can dance while you do housework. You do not even have to know how to do any particular moves. All you have to do is keep moving and throw in some wiggles every once in awhile.