When its 6:00 am and you open an eye just to check either its Office time or not but when it comes to exercise we all think of that Gyms heavy machines and a trainer yelling to do two more push up and because of all that you simply prefer to Sleep but what if i tell you that just 20 min of workout in your lounge can make your whole day Active, Energized and Fat free Body.
Perform 10 to 12 reps in the first Set, 12 to 15 reps in the second set and 15 to 20 in the third set of every exercise.
- Hollow Body hold.
Lie face up with arms by sides and legs extended straight. Engage abs. Lift shoulder blades and straightened legs off the floor, keeping lower back pressed into mat throughout the entire exercise (the closer your legs are to the floor, the more challenging this is).
2. Single-Leg Glute bridge.
Lie faceup with knees bent and feet shoulder-width apart. Extend left leg straight out then press into right heel to lift hips straight up off mat. Keep knees in-line and engage glutes as you lift. Lower down slowly, creating your own resistance, then repeat on other side.
3. reverse oblique Crunch.
Start sitting on mat, legs extended out in front of you, hands on mat behind you. Lean back slightly onto fingertips for balance and lift legs two inches off floor. Keeping core tight, shift weight onto right hip and twist at the waist to bring bent knees toward chest. Extend back out (don’t drop legs to mat). You should feel this in your side abs. Twist to the other side and repeat. Continue alternating.
4. Plank With Knee Tap.
Start in high plank position, hands directly under shoulders, shoulders in-line with hips. Engage core to keep torso still, and without shifting weight, draw right knee to chest and lift left hand to tap right knee, then draw left knee to chest and lift right hand to tap left knee. Continue alternating as fast as possible without losing form.
5. double leg lift
Lie face up on mat, legs extended up toward ceiling so body forms a 90-degree angle, arms by sides. Keeping core engaged and lower back pressed to mat, slowly lower legs down to mat as low as possible (the lower you go the harder it is). Don’t let lower back pop up off mat. Slowly lift legs back to starting position and repeat.
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Lift arms out in front of you for balance if needed. Rise and repeat.
7.Lateral Lunge With Knee Drive
Start with feet together, arms at your side. Take a big step to left with left foot, send your hips back, and bend left knee (right leg is straight) as you bring palms together in front of chest. Keep chest lifted and abs engaged. Press into left foot to reverse momentum and shift weight onto right leg as you draw left knee to chest. Return to lunge position and continue to repeat. Then repeat on the other side.
8. Inchworm Push-up