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Get in shape for the party season

December 17, 2013 16:56 IST

Get in shape for the party season

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Brinda Sapat

Fitness expert Brinda Sapat’s workout regimen to make you feel trimmer and slimmer and give you a wonderful glow!

Tis the season! Before the bells ring and the caroler's sing, get into your best shape to dazzle!

Nothing's going to make you look as good as a well worked out body, even if you are only getting started first time ever! You will be feeling tighter, trimmer, standing taller and will have a wonderful glow.

No more chatter... let's get this show on the road!

Please check with your doctor before beginning this exercise programme

Follow this dynamic strength and cardio circuit 4 times a week (alternating days) and go for a 30-minute, brisk walk/run/swim the other three days.

This workout needs 2 paper plates, 2 bottles of water (or 2 kg dumbbells), a mat and any long slightly heavy bar to replace a gym body bar. Even a long broom would do!

Wear comfortable exercise clothing and proper workout shoes.

Plug in your favourite thumping party music and let's go!

The circuit is done twice, but you can begin with just one round for the first week. Take a 30-60 second break between exercises if need be.

1. Dynamic lunges with lateral arm raises

Stand holding bottles of water in each hand, by your sides. Take a large step forward with your right foot. Bend both knees and sink into the lunge, maintaining a straight back and making sure your right knee doesn't go past your right foot. As you are lowering, raise your arms up to the sides till they are in line with the shoulders. Push off from your right foot and lower your arms as you come back to standing with your feet together. Repeat taking the left leg forward. Keep alternating legs.

Do a total of 20 reps.


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Brinda Sapat

2. Frog jumps

Get into a squat position with your thighs almost parallel to the floor. Place your hands by your shoulders with palms facing up. Now jump high up throwing your arms into the air and then lower back into the squat. Travel these jumps forwards for 4, back for 4 if you have the space.

Do 15-20 reps.


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3. Burpees

Stand with your feet together. Squat down and get your hands on the floor. Thrust both legs back into push up position, then jump both feet forward again and come up to standing.

Do 15 reps

4. Push ups

The classic push up. Get into plank position, placing your arms wide apart, fingers pointing forwards. Bend your elbows and lower your body down maintaining tight abdominals. Squeeze your chest and push up to plank.

Do 15-20 reps


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5. Gallop (sideways running)

Facing the front gallop to the right for 4 counts and gallop back for 4. Bend your knees on the gallop to add intensity. Do this for approximately one minute.


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6. Slow squats

Taking a leaf from power yoga, these slow squats are just fab!

Stand with your feet a little more than hip distance apart. Squat down really slowly, using 8 counts as you raise your arms up from the front till they are in line with the ears. Now hold the squat position for 8 counts and come up once again really slow using 8 counts as you lower your arms. No cheating! Keep breathing.

Maintain tights abs and ensure the knees stay in line with the ankles.

Do 4-8 reps.


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7. Rows and triceps kickbacks

Get into a lunge position with your upper body leaning forwards slightly. Hold the water bottles in your hands and let the hands hang down by your sides.

Lift the weights by bending your elbows backwards going past your waist. Once you reach the highest point push your arms back behind you, taking care not to jerk. Bend them in once again and then lower the arms down.

Do 15- 20 reps.


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8. Paper plate power lunges

Stand with each foot placed on a paper plate. Slide the right foot forwards and lunge. Then as you bring it back in, slide the left forwards in a scissoring motion and lunge. Keep alternating between legs.

Do a total of 20 reps.


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9. East & West

Super exercise to condition the core and give you good posture!

Hold the body bar in your hands, elbows bent, palms facing up. Balance yourself on the right foot. Raise the left knee up. Move the body bar to the right and swivel your left knee out to the left. This movement challenges your core, sense of balance and coordination. Bring arms and knee back to centre and repeat. It is a slow and controlled movement so take your time through it.

Do 12 reps on each side.


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10. Plank

Hold the plank for 30- 60 seconds.


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11. Flying back hyper extensions

Lie on your tummy with your arms stretched out to the sides (water bottles please, if you can manage). Raise your upper body by squeezing the back muscles and raise your arms up towards the ceiling as if you are flying. Keep your nose turned towards the floor all through.

Do 20 reps.

Rest and repeat the circuit once more, lowering the number of reps if need be. Skip round 2 if you are too exhausted.

Great job! All that hard work deserves some good stretching and relaxation. Dim the lights, switch to soothing music, take off your shoes and lie on your mat for a minute before you stretch.

Stretch routine:

Hold each position for 10 seconds or longer if you like.

Lying on your back, stretch your body by pulling yourself in 2 opposite directions. Bend your knees and hug them into your chest. Drop the legs over to the right and both your arms to the left. Switch sides. Come back to centre and extend your legs straight up. Pull both legs towards you stretching the back of your legs. Relax and then roll over onto your tummy and bend your knees pulling both heels into the hips. Release the stretch.

Link your fingers behind your hip and raise your arms up towards the ceiling. Come up on all 4's, round your back and go into child's pose walking your fingers forward. Sit up and place your hands behind you pushing your chest up to the ceiling.

Take a full 5 minutes after stretching to relax once again.

A few important fat busters:

1. Eat 5-6 small meals in the day instead of 2-3 heavy ones

2. Cut down on the fat intake.

3. Include lots of salads, lentils, lean white meat, fish, nuts and fresh fruits.

4. Have a light dinner 3 hours before you roll into bed.

5. Stay as physically active as you can. Take the stairs, walk short distances, etc.

6. Definitely work out on party days!

Now get into the smashing party wear and knock 'em dead!


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