This week on #AskTheExpert we have a fitness trainer bringing you some easy at home full body exercises if you are one of those who doesn’t like going to the gym or if you work from home. Let’s see what she has to say.
Hello, my name is Priyanka Bagai – I am a Personal Trainer & a Nutritionist. My expertise lies in weight loss and fat loss, helping individuals achieve their desired goals with the correct exercise routine along with a customised diet plan to sync both together. Fitness and health is my passion & I enjoy training myself and others, including different forms of workouts like functional, strength, body weight exercises, core training etc. I have been working out for about 16 years myself and changing others life for last 6 years. My goal is to create value and love for fitness in other’s lives.
Is it necessary to do some sort of exercise every day?
Yes, absolutely. To keep your body fit and active it is important to exercise daily. This not only helps you keep your excess weight off but complements your daily chores and makes you feel more energetic.
5 AT HOME EXERCISES
Exercise 1: Squats
How/ which part of the body does it focus on – Lower body – Legs and butt, core
How many reps should you do for beginners. – 15-20 reps for 2 sets
Dos and Don’ts if any – Focus on keeping your chest up, back engaged while keeping it straight (no curling or hunching) and pushing butt down and back, making sure knee isn’t crossing your toes.
Exercise 2: Shoulder Taps
How/ which part of the body does it focus on – Upper body and Core
How many reps should you do for beginners. – 10-15 reps for 2 sets
Dos and Don’ts if any – Body should be parallel to the floor, arms in line with shoulder, keeping core engaged, back straight.
Exercise 3: Modified Push Up
How/ which part of the body does it focus on – Upper body and Core
How many reps should you do for beginners. – 10-15 reps for 2 sets
Dos and Don’ts if any – Knee on the floor, arms in line with shoulder, back flat and chest up, pushing down towards the floor using support of your arms, shoulder and chest. Elbow should point towards your knee and not sideways. Breathe in while moving down and breathe out while coming up.
Exercise 4: Jumping Jacks
How/ which part of the body does it focus on- Full body
How many reps should you do for beginners. – 20-30 reps for 2 sets
Dos and Don’ts if any – Keep your body upright, hands by your side, jump while taking legs wider than hips width and arms flapping up to shoulder level
Exercise 5: Ab Curl
How/ which part of the body does it focus on – Abdomen
How many reps should you do for beginners. – 10-15 reps for 2 sets
Dos and Don’ts if any – Lying down on the mat, keep knee bent on mat, arms straight above the head, lift up your shoulder neck head and arms reaching up and slowing moving down again. Breathe out while coming up, breathe in while going down. Do not jerk or twist your neck – keep it neutral, also do not shrug your shoulder – keep it relaxed while doing the ab curl.
