Tuesday, November 12, 2024

Lose all the weight you have gained this Diwali, with these no-equipment workouts by Ayesha Billamoria

Indian Festivals are all about food, colours, and clothes. While we binge eat all the Diwali delicacy, it later makes us feel guilty to neglect the hard work we put into our fitness regime throughout the year. Therefore, Tata Sky Fitness brings you tips from the athlete, author, and fitness coach, Ayesha Billimoria. Here are a few equipment-free workout routines that will help you shed those extra kilos and keep your health in check.

The Bottle Workouts

We don’t need special equipment like dumbbells or weights to workout at home. With a simple bottle of water, we can do a lot of exercises such as Lunge kick with over-head weights, High knees with overhead grip, Russian twist, boat lift, and others. Lunge kick with over-head weights will help you stabilize the core, abdominal, hips and inner thighs. High knees with overhead grip will benefit your upper body and help you with the right posture when you run. Make sure the bottle is not lightweight nor heavy. With Russian Twist, you can build core muscles, and a Boat lift will stretch your hamstrings and release stress in your back or thighs while stimulating the kidney, thyroid and prostate glands.

Fun with Crunches

To make your crunches exciting, you can add variation and not do regular crunches. Lie down on your back with each of the legs in front and back position. One leg will be in full extension, keeping the toes pointed towards you and the other leg at a 90-degree angle, and then start your workout. These crunches help you to tone your muscles. To make it intense, you can try cycle crunches where both your legs are in 90-degrees, and you start cycling by touching your knees to the opposite elbow. This exercise develops your abdominal muscles and slims down your waist.

Lunges to toe touch

This exercise is better than regular lunges. It will help you in stabilizing and balancing the body and boost blood circulation, therefore, helping you reduce weight. To try this exercise, go into a lunge position if your right leg is behind. Bring it ahead with a front kick and touch your toe with the opposite hand.

Planks

Planks focus on the core that is your abdominal, back, inner thighs, and hips. If you don’t want to stick to the regular plank position, you can choose from the array of planks such as High plank – single arm raise, reverse plank march, high to low plank, and Plank walk. Planks build endurance in your muscle which usually people tend to ignore. It also helps improve your focus and activates your entire body muscles.

In and Out Squats

This one is easier compared to the other exercises. Maintain enough distance between your legs, and to balance yourself, keep your hands in the centre. This exercise helps in mobility and builds lower body strength. It also helps in reducing the fat around your abdominal and thighs.

Mountain Climbers

Usually, this exercise works best for beginners, where you go to a high plank position and bring both your knees forward in a running posture. Those who suffer from a knee injury or any knee problem should only try to move the knee closer and should not bounce your hip. It helps in burning your calories and shed the fat sooner. It also helps in building upper body strength.

Watch Workout with Ayesha on Tata Sky Fitness on #110.  You can also download the Tata Sky Mobile App to watch a variety of workout videos for a healthy fitness regime anytime and anywhere.

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