There’s a raging pandemic out there, so we’re not going to shame you for that mithai binge we can foresee happening during Diwali, 2020. Heck, if you want to eat ten jalebis and twenty kachoris in one sitting, you do that sis! There’s enough going on without you having to tiptoe around those delicious festive snacks. But once the festive season is history, we know you’re going to want to shed that holiday weight ASAP. So, apart from diet, you will need moves that will effectively work your entire body and tone it like nobody’s business. If you’re up for the challenge, check out these super effective moves that we asked the super fit, Anisha Shah, Master Trainer at Physique57 India!
1. Curtsy Lunges
Target: Your outer and inner thighs, as well as your hamstrings.
1) Start with feet in a ‘V’ position with your hands resting on a chair. Incline your body forward at a 45-degree angle.
2) Bend your knees, lift your right heel up, and slide your right leg back two feet behind you, crossing your body so that your right foot is on the floor lined up behind your left shoulder.
3) Keep your back foot high and your front foot flat. Lower your back knee towards the floor and lift and down an inch from there.
4) Keep your hips and shoulders squared and the front knee stable over the ankle. Raise your arms every time you go down. Repeat this with 30-60 pulses on both sides.
Anisha’s Tip: Add a resistance band to your curtsy lunges to work your triceps or raise your arms over the head and pull down to amplify your cardio.
2. Scorpion Push Ups
Target: Arms, shoulders, pectoral muscles, and waistline.
1) Start in a push-up position, wrists in line with shoulders and hands wider than your shoulders. You can also do this on your knees if you’re a beginner.
2) Lift your right leg up. As you bend your elbows, bring your right knee towards your right elbow, keeping your leg turned out.
3) As you straighten your arms, extend your leg back to the starting position. Do this 10 times and the repeat on the left leg.
Anisha’s Tip: Combine your scorpion push-up with a three-legged downward dog so you can mobilise the hips and strengthen your upper back muscles.
3. The Pretzel
Target: Glutes, waistline, and pelvis
1) Start seated with your right leg at a 90° angle in the front and your left leg at a 90° angle behind. Place your hands forward in a line parallel to your right shin, framing your knee.
2) Bring your left thigh as far behind you as possible, making sure your knee is behind your hip. Rotate your knee down and your toes up.
3) Lift your back knee just off the floor, keeping the foot higher. Actively engage your core, so that you are seated as upright as possible and are light on your hands. Begin small, controlled lifts of your leg, keeping your leg an inch or so off the floor.
Anisha’s Tip: Do the same move standing to target bone density and ankle stability.
4. Superman Back Extensors
Target: Muscles of the erector spinae and lower back extensors
1) Lie down on your belly, facedown. Extend your arms in front of you and your legs behind.
2) In a single movement, raise your arms, legs, and chest off the floor. Engage your glutes and lower back.
3) Hold and then return to the starting position.
Anisha’s Tip: Add lateral pull down to your superman extensors to open your posture muscles. Do this exercise as slowly as you need to so it can also serve as an active recovery movement.
5. Swivel Chair
Target: Full body
1) Twist your lower body (hips, knees, and toes) to a diagonal and the upper body to the front. Hover the heels off the ground. Bend the knees. This is your starting point.
2) Lower your hips towards the floor as you maintain shoulder, hip, and heel alignment.
3) Come back to the starting point. Do 20 reps or as many one minute without separating the knees.
Anisha’s Tip: Do this one with sass, grit, and grace!