Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
It's almost the end for this year too, and with Christmas and New Year parties lined up, you need to take care of that extra fat before jumping into sexy outfits. The best way to look fit and fab in these costumes and make everyone's head turn at these parties is to work out your problem areas. There is no spot reduction, but you can always tone up these 4 main areas. Let's us look at some easy to do exercises for them:
Exercise for the Arms
Chair dips: Move 3 to 4 steps away from the chair, keep your upper body straight. This is your starting position. Bend your knees to match the chair level with hands on the chair behind, fingers facing towards you. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You can do 3 sets of 20 reps everyday.
Punches: Hold a 1-litre bottle in both your hands and punch forward alternately and quickly. Do 20 reps and 2 sets.
Skipping or Arm Rotation: Use a skipping rope or just rotate your arms clockwise and anticlockwise. Do 300 skips or rotations everyday.
Exercise for the Waist
Plank: This is best exercise for an immediate ab burn workout. Sleep flat on your stomach on the floor, place your elbows on the floor next to your chest and come up from your stomach with toes on the floor into a flat table top position. Hold it here for as many seconds as possible. Repeat 3 times.
V-hold: Lie down on the floor, lift your shoulders and legs off the floor at 45 degrees and extend your hands straight towards the legs without any support. Hold it for as many seconds as possible and repeat 3 times.
Crisscross Crunches: Lie down on the floor with legs bent and raised at 90 degrees, place hands under the head and lift shoulders off the ground. Start crunches with alternate leg and hands. Do 50 reps and 3 sets of these.
Exercise for the hips
Bridge: Lie down on the floor with legs bent and arms on the side of your hips. Tuck your abs in and tighten your hips. Pull your hips up towards the ceiling and bring it back down slowly without touching the floor. Do 20 reps, 3 sets of these.
Bent Knee Leg Up: Go down on all your fours and lift one leg up towards the ceiling and pulse it up for 20 reps, repeat with the other leg. Do 3 sets of these.
One-Leg Squat: Place ankle of one leg on the thigh of the other leg, arms raised forward and push your hips down into a squat, so 20 reps, 3 sets and repeat the same with the other leg.
Exercise for the Thighs
Jump Squats: Jump and get into a squat with knees not crossing the ankles. Do 20 reps, 2 sets.
Walking Lunges: Start in a lunge position and walk ahead with the other leg moving into a lunge. Take 20 steps, 2 sets.
Mountain Climber: Start in a full push up position, jump both the legs in and out alternately. Do 30 reps for both legs and do 3 sets of these.