Lifestyle

No time for gym? No sweat, time to work out indoors!

No time for gym? No sweat, time to work out indoors!
Are you conscious about fitness but unable to find the time to go to the gym? There are plenty of exercises that you can do indoors. All you need to do is to pack a pair of shoes and resistance bands (choose from ultra light, light and medium, depending on what weight you usually lift when doing workouts with dumbbells). Even during the monsoon season and days when you are unable to step out of your house, you can do these exercises at home.

Television anchor and actress Ramya Subramanian who is always busy with her TV and movie projects, says that she manages to find time to do these workouts indoors, especially when she’s travelling. Talking about her fitness journey, she says, “I started off my fitness journey wanting to lose weight as I was a little chubby. I began working out when I was as young as 16 or 17. But I didn’t have proper guidance. I was doing multiple things — gymming, yoga, running, zumba and aerobics. However, I quickly lost interest in whatever I did. Later, I met my trainer Jyotsna, who believes in strength training and building stamina. After doing the workouts, I feel more positive and active. I get a good night’s sleep now, and wake up early, too. And whenever I am travelling, I ensure I do these workouts at least for an hour, so that I don’t miss out on my schedule. I have even started a fitness channel on YouTube where I show different workouts.”
Here are a few workouts that you can try out…

Tricep extension
Reps: 15-20 (3-4 sets)
It works for your triceps. Hold one end of your resistance band on your back and hold the other side on top of your head. Hold your lower portion tight and lift one arm above your head as much as you can. Do it for as long as you feel the burn in your arms.

Bicep curl
Reps: 15-20
(3-4 sets)
Place one side of your resistance band under your foot and wrap the band around your wrist on the other hand. Lift the band towards your chest similar to what you do with dumbbells. Ensure you keep your hand closer to your band when you are lifting up and down. Do alternate reps on both sides of your hand. This works well for your biceps.

Pushups
Reps: Start with 20 reps for three sets and gradually increase.
This works for various parts of your body. But many people make mistakes when doing a pushup. If done wrong, it can cause serious injuries to your back. Do it first under someone’s guidance and then do it when you are travelling. Keep your hips, shoulders and back in one line. Now, lower your body up and down for as many reps as you can.

Side-arm balance
Reps: 8-12 per side (3 sets)
If you are at home, use dumbbells. In case you are travelling, use one one or two litre bottles for this exercise. Start with holding both dumbbells under your shoulder. Now, lift one hand above to make a T-shape. You will have to bend one your leg for this workout. Ensure your hips stay up, too. Do it on either sides of your hand. This works on your core… upper body and abs.

Banded Squat
Reps: 8-12 per side (3 sets)
This is similar to your normal squats, just that you will be doing it with a resistance band for this. Tie the band just above your knee and do squats. Ensure you wrap it tightly so that it works well for your butt and thighs.

Burpee
Reps: Do it for five minutes and aim for 30-50 reps
Keep your body in one line, then jump forward (to sitting position) and bring your feet around your hands. This is a full-body workout. Set a timer and do as many jumps as possible.

Bent-over row
Reps: 15-20 (3-4 sets)
Place the resistance band under your feet. Have a good grip over it and slightly bend forward. Pull the other side towards your hip. Ensure you don’t flair your hands and keep your hands closer to your body. This works for your elbows, wrist and back.

Elevated Lunge
Reps: 8-10 per side (3-4 sets)
Pull up a stool or a box for this workout. This, too, is similar to your normal lunges. Keep one foot on the stool and the other leg on the ground. Bend it light how you would do regular squats… by lowering the back knee to the floor and then come up to the standing position. Ensure you don’t use a stool or box over 12 inches in height.

Glute Bridge
Reps: 15-20 (3-4 sets)
Wrap the band around your thighs tightly. Lift your hip towards the ceiling and keep your feet apart (pull the band apart). This works for your butt.

[“source-timesofindia”]