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# |
Exercise Name |
Exercise Description |
Sets |
Reps |
| 1 |
Indian Squats (Indian name: Baitak) |
Keeping your feet facing forward and shoulder-width apart swing your arms
foward so that they are parallel to the floor. While inhaling and keeping your back straight, lower your
butt towards the floor, raising your heel off the floor, while swinging your arms downwards till they are
behind your back. In this position your thighs should be more or less parallel to the floor. Now swing
your arms upwards and foward while pushing your body off the floor with heels still off the floor till
you are back to the starting position. Remember to exhale as you lower yourself. This type of squat
builds up the whole leg including the thighs, hams as well as calves. |
1 |
50 |
| 2 |
Indian Push-ups (Indian name: Suryanamaskar) |
Keep your hands on the floor about shoulder-width apart. Your feet should
be flat on the floor about shoulder-width apart with the legs straight and your butt pointed to the
ceiling. Your head should be looking back at your feet. Now slowly bend elbows as you lower your body
in a circular arc till your head points upwards and your arms are straight. Your hips now should almost
be touching the floor. Exhale in this position. Now push back towards your heels once again to take
your body to the same position as when you started. Repeat this movement as many times as you can. |
1 |
10 |
| 3 |
Calf Raises |
Keeping feet together and parallel raise heels slowly, then lower. Repeat.
Also do other variations: toes apart and heels together; and toes together and heels apart. Repeat. For
more effect you can also place the balls of your feet on the edge of a block or stair and then slowly
lower your heel as far as your range of motion would allow and then slowly raise your heels upwards.
Repeat this motion as many times as you feel comfortable doing. |
2 |
30 |
| 4 |
Pushups (standard decline) |
Lie on the floor with your face down and hands under your shoulders with your
feet kept on a height like a stool. You are to keep your elbows close to your body. Keeping your back
straight, push your body off the floor until your arms are fully extended. Keep it in mind that you are
to tuck in your abdominal muscles and tighten your lower back and thighs while doing the movement. Then
lower your body till your chin touches the floor. Slowly rise and repeat. You can do certain variations
like keeping your hands on two solid supports like blocks of wood so that when you lower your body and
touch your chin to the floor you are going to have to stretch your chest a lot more. You could also do
pushups by supporting your body on your fingertips. Inhale as you lower yourself and exhale as you rise. |
1 |
20 |
| 5 |
Hip Raiser |
Start by sitting on the floor with legs straight and palms of hand down by your
hips at your sides with your back straight. From this position raise your body upward so that the soles of
your feet now are flat on the floor and your body, hips and upper thighs are in a straight line. Let your
head fall backwards so that you are looking at the ceiling. Your hands as well as lower legs should now
be perpendicular to the floor. Squeeze your butt. Now hold this position for a count or so and then slowly
return to the starting position. Do as many repetitions as you can. |
1 |
15 |
| 6 |
Semi One-arm Push-ups |
Lie on the floor with your face down and hands under your shoulders with
your feet kept on a height like a stool. Your hands should be about shoulder-width apart. Your legs
should be straight. Now as in a regular push-up you go down but turn the right side of your body
downward so that only your right shoulder reaches the floor with the left shoulder well above the
floor. From this position push yourself back up and repeat the whole motion but this time lowering
your left shoulder. Remember to inhale as you go down and to exhale as you rise. |
1 |
5 |
| 7 |
Crunchs |
Start by lying on the floor with hands behind head with elbows pointing
outwards with legs bent and knees pointing to the ceiling and feet flat on the floor. Now slowly raise
your head and upper body off the ground without using your hands to help in the movement, till a point
where only the lower back and butt is in contact with the floor. Remain in this position for a count
or two and then slowly fall back to the starting position. Repeat the movement as many times as you
can. |
2 |
20 |
| 8 |
Pushups (wide decline) |
This is very much like the standard variety of pushups but with a few
changes. Lie on the floor with your face down and hands wide apart so that your arm forms a 90-degree
angle from the floor. You are to keep your elbows away from your body and your feet on a height like a
stool. Keeping your back straight, push your body off the floor but do not lock your hands when you
rise. Keep it in mind that you are to tuck in your abdominal muscles and tighten your lower back and
thighs while doing the movement. Then lower your body till your chin touches the floor. Slowly rise
and repeat. You can do certain variations like keeping your hands on two solid supports like blocks of
wood so that when you lower your body and touch your chin to the floor you are going to have to stretch
your chest a lot more. |
1 |
10 |
| 9 |
Side Bends |
Stand with feet apart and hands behind head with elbows pointing outwards.
Hold stomach in and slowly tilt upper body so left elbow bends towards your hips. Remember to keep your
back straight. Return to starting position and repeat by tilting to the right. Repeat. Breath as you
normally would. |
2 |
30 |
| 10 |
Inverse Push-ups |
Start by lying on the floor with legs bent and knees pointing at the
ceiling with feet flat on the floor. Place hands besides your head with fingers pointing to the feet
and palms of hand flat on the floor. Your elbows should now point out and upwards. From this position
push your body upward so that your butt is off the floor and your arms are in a locked position with
your head between your hands pointing towards the floor. From this position push yourself further
forward thus making your upper back and chest in a line with your hands. Slowly lower yourself to the
starting position with your back and back of head touching the floor. Remember to exhale when you are
off the floor and to inhale while you are down. |
1 |
5 |
| 11 |
Sideways Lunge |
Stand with your hands on hips and feet shoulder width apart. Now lunge
sideways to the left so that your knee as well as feet point to the left. Hold for a count and then push
yourself back to the starting position. Switch legs and repeat on the right side. Repeat the movement
as many times as you can. Inhale while you go down and exhale as you come up. |
2 |
10 |
| 12 |
Tricep Dips |
Place your palms on the seat a chair or stool with legs stretched straight forward. Now
slowly lower your body until the edge of the chair or stool is near your upper back. Lower your body
further if possible. Now push off with your arms to return to the starting position. Repeat as many times
as you can. |
1 |
10 |
| 13 |
Twists |
Stand with feet apart and hands behind head with elbows pointing outwards.
Hold stomach in and slowly twist upper body so left elbow points towards the front while the right elbow
points towards the rear. Remember to keep your back straight. Return to starting position and repeat by
twisting to the right. Repeat. Breath as you normally would. |
2 |
30 |