Shape up exercises 28 days

28 Days Shape up Exercises:
WEEK 2(SEPTEMBER 15 –SEPTEMBER 21)

Walk or Jog on the spot for 5-10 minutes to ensure a thorough warm up.

Exercise 1: Lunge Walk

Stand tall with your arms sraight,stride forwards with one leg so that your thigh is close to and parallel to the floor with your knee over your toes.The heel of the back leg should be naturally off the floor,back should be straight,and abdominal muscles tucked in.Perform this for 60 secs.

Perks: Strengthens and tones quadriceps,hamstrings,gluteus and inner thighs.

Exercise 2 :Lunge Twist

Stand with your feet shoulder width apart,come into a walking lunge position,from your torso twist the upper body to the left.the movement should be slow and controlled.Slowly return your arms to the centre and step back from the lunge to an upright position.The back is straight,abdominal muscles are tucked in.Perform this for 60 secs.

Perks: Builds quadriceps,gluteus,balance and core strength.

Exercise 3: Hop Squats

To perform the hop squat,you have to jump up high,when you are landing you will perform a squat.Perform this for 60 secs.

Perks: tones and build hips and legs,increases the heart rate and the oxygen level to the blood stream.

Exercise 4:Plank Pose

Lie face down resting on the forearms,push off the floor raising up on toes and resting on the elbows.The back is flat,in a straight line from head to heels.Tilt your pelvis and contract your abdominals.Perform this for 60 secs.

Perks: Great way to tone the abdominal muscles and strengthens the core.

Exercise 5: T Twist with weights

Get on to a plank pose with your feet together and arms shoulder width apart(same position as push ups),twist by rotating your shoulder to vertical position,while twisting you raise your arm above,the hip should be off the floor and held high,while you engage your core and hold your abdominals tight.Alternate right to left.Perform this for 60 secs.

Perks: Strengthens shoulder,chest,arms,core muscles and back.

Exercise 6: Doggy leg Kicks

Get on all fours,keep your back as straight as possible,raise one foot upwards,try keeping a 90 degree angle between your hamstring and calf,the hip is kept at a level.Lower your leg back down but remember not to touch the floor.The whole exercise has to be done in a controlled movement.

Perks: Tones the hamstrings and quadriceps, gluteus.

Exercise 7: Mountain Hop

With a bent knee position as shown in the picture,hop on to squat position and hold.Perform this for 60 secs.

Perks: Increases the heart rate andthe oxygen level to the blood stream.

Exercise 8: Hop Twist

Is a good form of cardiovascular exercise where you twist your waist while hopping from left to right.This is a total body work out.

Perks: Increases the heart rate and the oxygen level to the blood stream.

Exercise 9: Crunch Cycle:

Lie flat on the floor with your lower back pressed to the ground.Put your hands beside your head.Bring kness upto about 45 degree angle and slowly go through a bicycle pedal motion.Cross your elbow to knee.Keep even,relaxed breathing thoughout.Perform this for 60 secs.

Perks: Tones the abdominal and the obliques.

Disclaimer:Please consult your doctor before you follow these exercises.

Courtesy @Bangalore Mirror and credit to Santhosh Kumar,director,Figurine Fitness