Ever since the industrialization back in the early 19th century, modern life has become more and more fast-paced. With a nine-to-four job, children to take care of and endless responsibilities, there is no time for you or time to take care of yourself. People who live in metropolitan cities have a lot of trouble in taking care of themselves as gyms take up too much time or money and not all can afford a personal trainer. Added to that, problems of pollution, high raised buildings, and not many parks to go walking, jogging, or running. Fortunately, it is easy to have this fast paced life along with a great body and good health. Here are some tips to get healthy right at home that does not eat into too much of your time.

The Plank pose

This pose is a little difficult at first because the body wants the easy way to do it. We are used to easy solutions so much that it has become instinctual. So, fighting against this instinct helps you tone your body perfectly with this move. You need to do this pose slowly and gradually making it harder to build up your stamina. It is better for you to do this work out on alternate days so that you don’t put too much strain on the muscles.

This pose requires you to come down on all fours first, with your knees positioned directly beneath your hips and your shoulders directly above your wrists. Next, slowly lift your right leg, straighten it behind you, and flex your heel so that it faces upwards. After you have attained your balance, lift your left arm up, straight in front of you, pulling your abdominal muscles in. you must hold this pose for about 10 seconds. During this pose, your head must look straight down without dropping your chin. Alternate this pose with both sides for about 5 rounds.

The Wall squat

The mantra for any exercise is – no pain no gain. Yes, in the beginning, any exercise will hurt as you’re making your muscles work. Most of the fat is stored below the waist; hence, your lower body is much weaker than the upper body. This is the reason why a lot of people have sagging bellies and paunches. the best way to get rid of this fat is by building up your lower body strength. Strengthening your quad muscles makes you walk, jog, or run faster in order to burn your fat more efficiently and quickly. This pose strengthens your hamstrings, quads, the muscles in your buttocks, and your lower abdominal muscles. This gives a good shape to your lower body and gives it more stamina. Practicing this pose three times a week, alternatively, will do wonders for your lower body.

This pose is a little easier as you can take the support of the wall. Press your back and head against the wall, with your hands hanging straight at your sides, palms facing the wall. Then slide your knees forward till they make a 90 degree angle with the floor, while keeping your back and head aligned straight against the wall. After holding this pose for 10 seconds, push your upper body back up keeping your feet where they are. Take a breath and then squat again. Never squat so deeply that your hips are lower than your knee level, it should be at the same level. This routine done 15 times a day is beneficial. Make it harder by holding this position for more than 15 seconds and repeat these more than 15 rounds.

Pilates Hundred

Abdominal muscles are the ones involved in pulling back your waistline. This little workout makes your arms work, contracts the abdominal muscles, and coordinates your movements and your breathing. This increases your lung capacity and stamina in your arms to do a hundred arm pumps eventually, hence, the name Pilates Hundred. This is best when done thrice a week, alternate days. Place a mat and lie on your back straight, arms at your sides, and your palms facing down. Slowly bend your knees so that your feet are flat on the ground and directly beneath your bent knees. Supporting your head, shoulders, and chin with your arms, lift them off the floor. If your neck and shoulders hurt too much, keep them on the floor. After getting into this position, lift your leg up as much as you can, and inhale. Face your palms down and rhythmically exhale five short breaths, crunching your abdomen as you exhale. Then face your palms up, and crunch your abdomen rhythmically as you inhale in short breaths 5 times, to complete one set. Your goal should be 25 breaths.

Cross-legged Stretch

This workout helps regain body flexibility. Your body loses flexibility as you grow older as the tendon strength decreases and it becomes more rigid, this makes the muscles and joints more difficult to move. Increase in flexibility makes daily life easier. Sit on the floor and bring the soles of your feet together, making a shape of a diamond with your stretched and joint legs. If your knees buckle up, put blocks underneath them. Your back must be straight without any slump, breathing in deeply. Hold your feet or shins. Try drawing the knees away in opposite direction so that your inner thighs can stretch. If you have trouble sitting up straight, use the support of the wall and then stretch. Hold this pose for about 20 seconds. You can do this daily.

Pilates “Swimming”

This workout is quite helpful to beat your back pains and bad posture; moreover it gives you a very good shape for your back. This move strengthens your back muscles, muscles of the buttocks, and the backs of your arms and legs. It also stretches the shoulders, chest, abdomen, and thighs. This increases your lower back strength. It gives a good shape to your legs, buttocks, and your lower back. This can be done on alternative days for 3 times a week. You have to lie on your stomach with your arms stretched out in front of you. Legs must be kept straight and must be squeezed together. Contract your abdominal muscles and the muscles of the buttocks towards your belly button. In this position, keep your legs on the floor, lift up your chest and move your arms up and down like you’re swimming. When you’re comfortable with your arms, co-ordinate the same with your legs, as if your really swimming. It is essential you do this for ten breaths and then take a brief rest pause.

Author Bio: If you would like to sign up for a Boot Camp Sutherland Shire or a $1 two-week Bootcamps trial, visit Sydney Boot Camps.

Category: Wellness, Fitness and Diet
Keywords: Boot Camp Sutherland Shire