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Greetings to the viewers
I am NGF NOMI and I am back with a new workout post.
Today's workout post is going to be very special.
Why it's special?
It's special because, today's Workout post that we are sharing with all of you.
is for those people who do not want to go to the gym or
And for those who are unable to take time out of their busy schedule for the gym
and for those housewives who don't get time for themselves after their families
you will not be able to give excuses because in all the workouts that we will do today,
it will not take more than 15 minutes.
and I'm sure it will help you a lot.
It will help you a lot in reducing your belly fat to your overall body fat
and at the same time, it will help you a lot in toning,
conditioning your muscles and in your Joint mobility
You will get many such benefits by following this post.
But it will not work in a day, you have to follow this workout for 21 days
And I am sure it will help you a lot.
And today Mrs. Sargam is with us,
And she is with us so that she can show you how to perform the workouts properly.
So that you don't get an injury
First exercise that we choose is High Knee Raises
Our purpose of doing High Knee Raises is to Increase heart rate, blood flow
And is very good exercise to give stretching effect
Whenever you perform high knee raises Do 10 repetitions with each leg
But I am sure many people couldn't raise their leg this Much
So in that condition, you have a choice that
You can support your leg with hands for stretching
like this
Sargam just hold it here
This will led to proper stretching in your hamstring, glutes region and lower back
And will reduce the chances of injury in further exercises
Second exercise will be Jumping Jacks
Jumping jacks is a very good exercise which will help you to reduce body fat
Because while you perform this exercise, it will burn more calories and also build muscle
I want you to perform 10 reps and then take a rest
When your heart rate slows down
Then again perform 10
Likewise, you will repeat with exercise 3 times
So it will help you a lot
Very Good
Just make sure while performing this exercise
Your body doesn't get stiff and your hand reach to top as well
Our 3rd exercise will be Mountain Climbing
This exercise will make your abs obliques much stronger
Simultaneously it will strengthen your body
So let's see how to perform this exercise
Place your hand at shoulder width
Whenever you go down make sure your lower back remains straight
Whenever you bring your knee inside, try to breathe out
This exercise will make your legs, your core and upper body strong
You have to perform 10 reps with each leg
And try to make 3 sets
It will help in reducing your overall body fat and at the
Same time it will make your muscles strong
Let's see how to perform this exercise
If you are a beginner then don't do more than 5 reps
And repeat 3 sets
Make sure your balance is good and your coordination better
It is more important to avoid strain than doing it fast
Mother of all exercise called "Squats"
Squats is important to do because it is very important for your development of Quads
Because Quads is the biggest muscle of your body
You burn more calories when you squat
And this will result in fast fat loss
So let's see how to perform this exercise
First thing that you need to remember is Place your legs at a width of your shoulders
Second thing is our knee should be a little bit bend when we perform Squats
And Pelvis bone should be a little far
And whenever we sit we make sure our hips are parallel to the ground
Don't go much down
Up and then go down
Make sure when you go down your knee should be in line with your toes
When you come up, you breathe out
Number of repetitions will be 10 with 3 sets
It is a very good exercise that will toned your overall core, abs, obliques and arms
Let's see how we can perform this exercise
First of all come in Plank position
Plank position is basically when your whole body became parallel to ground with
With your elbows and toes
From there you will come in push up position
And then goes to plank position
Don't try to perform this exercise very fast
rhythm is more important than doing it fast
Your control over breathe Your control over the body
Do this with 10 repetitions of 3 sets. This will be more than sufficient
It will make your overall muscle strong Your core, upper back, arms, and you will look fit very soon.
It's a very good exercise which will not only strengthen your lower back
but also your Glutes muscle will be in a good shape
Let's see how to perform this exercise
First lie down then bend your both knees
Then with the help of your foot and upper back lift your hips
And form it like a bridge but hold for a second when you are up
And Breathe out
Just lift it up
And breathe out
Squeeze both the Glute muscle
Release it and then lift it up
Just breathe out squeeze your hip
And do it with 15 reps of 3 sets
Push up is a very basic exercise
I beleive that everyone must have try Push up at least once
Today we will see how to perform it correctly
It is very useful for your over all upper body development
Distance between your hand should not be too much or less
It will be close to the chest
Before starting make sure your body is balanced on your Toes and hand
Now you slowly go down and came up -breath out
you slowly go down and come up -breathe out
You will perform 8 reps of 3 sets
Second, for those who can't do push like this
There is a variation for them
They can do Knee push up
But rhythm will remain the same
Go down, came up -breathe out
Again Go down, came up -breathe out
With this workout when you go down Your upper back, your arms works
And when you came up Your chest works
So that your upper body toned so well
It is very good exercise for your hamstring development and Glute region
Let's see how to perform this exercise properly
So first of all place your hand on your waist
Maintain some distance between your legs
Bent your knee and just kick it
-One -Two
-Three -Four
Whenever you kick out, make sure you breathe out
And Squeeze your hamstring
Do 10 reps with each leg
Of 3 sets, this will be more than sufficient
My main purpose of putting this exercise here is
Many of you want to reduce tummy
So this exercise will help you a lot
along with your core
Let's see how to perform this exercise properly
Lie down on the floor
Touch both legs with each other
Place your both hand below your hips
So that you get some support and you don't feel any strain on your back
Lift your both legs together
But make sure when you raise your legs, don't raise too much
If you raise too much than you will feel unnecessary strain on your back
So raise that much only, and slow down and then lift it up
Whenever you lift against the gravity, you will breathe out and Squeeze your core area
So this is your target area
Perform 10 repetitions with 3 sets
This will help in strengthening your core area
So this were 10 workout, for which you don't need any fancy gym
fancy equipment, you can do it any where
at your home, office, park etc
But its important to do
Please write down in the comment what difficulties you face
while performing these exersice
Share with your friends and families
If you liked the post
and personally I wanna thank to Sargam
who gave us, her precious time
Thanks for read my post.