Life Designer, April 2015
10
4. Hip Bridges: 10 repeats
6. Reverse crunches: 15 repeats
Lie on your back with your arms straight
and out by your side and palms facing
upwards. With only the heels of your feet
touching the floor lift your hips up to form
a straight line from the shoulders to the
knee.
Your legs should be almost vertical from
the foot to the knee. Hold this position for
10 seconds. Squeeze your glutes (butt
muscles) and then lower yourself. Muscle
worked: Lower back, hamstrings and
glutes.
Lie on your back with your hands on your
sides. Keep you knees bent. Bring your
knees towards your head, till your hips
come slightly off the floor. Hold this
position for a second, and then lower your
knees. Muscle worked: lower abs and
obliques.
7. Mountain climbers: 1 minute
5. Step ups: 1 minute
You will need a stepper
for this. If you do not
own a stepper then you
can use the bottom step
on a flight of stairs or a
sturdy stool. Simply
stand in front of the
step and step up onto it.
Alternate your leading
leg on each step, so left
then right up onto the step, return with left
first then right. Then on the next step lead
with the right then left leg, return with
right first. Repeat. Muscle worked:
hamstrings, gluteus, quads.
Get down on your hands and knees and
raise your knees like a starting block
sprinter.
Run in that position, supporting your upper
body with the palms of your hands. Keep
your back straight. Muscles worked:
triceps, deltoid muscle, gluteus, quads,
hamstrings, calves.
8. Push–ups: 15 repeats
The classic push, in the plank position with
palms flat on the floor, point forward,
about shoulder width apart. Muscles
worked: triceps, deltoids, pectorals.
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