#barbellb4breakfast

#day82

#Yogasanas

Are you working out as planned by us? Remember we spoke about the fitness challenge for the next 82 days left for 2020! Crawl,walk, run, cycle,swim ,strength train or sun salutations/Surya Namaskaras- I believe you are engaged in some physical activity for 45 minutes of the day. And remember to keep moving all the time. As they say “Sitting is the new smoking” ! Today we carry on with our lower body workouts.

It is also said that “Abs are made in the kitchen”. This is the most apt saying I have ever read. The direct connection of the stomach is with the food. I will write about food and habits to healthy life in the next post.

I limit my blog today to the simple body workouts for beginners which can be done at the comfort of your home.Without wasting any time, let us head towards understanding the basic muscle groups in your lower body. 

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves

When you say lower body workouts you need to first warm up your body with simple exercises like the ones I have mentioned in my blog http://www.the5ammommy.com/upper-body-workout-for-beginners-day-2/

Now once when we are done with warm ups which, I reiterate, prevent us from encountering any injury while on vigorous exercise, we can straight head towards

  • Mountain Climbers
  • Indian Squats(Dandbaithak)
  • Normal Lunges
  • Reverse lunges (You may use a dumbbell for holding or to perform a bicep move
  • Sumo Squats and Jump
  • Side Lunges
  • Leg raises
  • Side Leg Raises(Both sides)
  • Inner Thigh Leg Raises
  • Pelvic bridge

I don’t want to go in depth about how to do these exercises. You may find ample information about the same on all fitness websites. Then What is the purpose of my blog. Well, I feel we aren’t giving enough importance to the strength training as much as we should. Especially, my dearly ladies of all groups need to pay this type of exercise a little more attention.

A frequency of two days a week of strength training is very good to start with. Remember the “calorie burn” and the “after burn” is more when you strength train than when you are at cardio exercises.

Don’t forget to stretch your body well after the 2 or 3 sets of each exercise with 12-15 repetitions each. Stretches are also written in my previous blog.

Are you asking me about my workout today? Well! I was on fasting today. I was on low calories and so I just went with Yogasanas with #BabaRamdev. This is coming up  for the next post.