The streets of the city are getting drenched almost everyday, as the monsoon has arrived in full swing. But don’t let the heavy showers be an excuse to avoid fitness. To make up for all those days you’ve missed the gym or that early morning jog, you can follow this simple (yet effective) indoor workout plan devised by fitness expert, Namita Jain.
You can follow this home-strength workout thrice a week. Start with a 5 minute warm-up by walking briskly or marching in place. Follow up with these exercises.
Bent-over rows
(Works the mid-back)
You need: 2 bottles filled with equal amount of water to serve as weights
2 sets, 12 reps each
Sit on a chair with a bottle in each hand. Lean slightly forwards from the hips. Keep your back, neck and head aligned. Slowly lift your hands up bending at your elbows, squeezing your shoulder blades, and then slowly lower them.
Waist bends
(Works the waist and love-handles)
You need: 2 bottles filled with equal amount of water to serve as weights
2 sets, 12 reps each
Stand tall with a bottle in each hand. Bend at the waist to your right hand side, lowering your hand as you feel your left side stretch. Come back to start position. Repeat with the other side.
Leg extensions
(Works the quadriceps)
2 sets, 12-15 reps on each leg
Sit on a chair with feet together, abs in. Slowly extend one leg off the floor until it is level with the hips. Hold for a few seconds, and lower. Repeat with the other leg. During this exercise, hold on to the chair for support.
Chair dips
(Works the triceps)
2 sets, 12 reps
With your back to a chair, position your feet in front of you. Hold on to the edge of the chair and bend your elbows such that you lower your body towards the floor. Using your triceps, push back up into start position.
Wall sit
(Works the hips and thighs)
2 sets, 12-15 reps
Place your back against the wall. Bend your knees and lower yourself, trying to achieve a 90 degree angle to the floor. Hold for 30 seconds and come back to start position.
Wall press-ups
(Works the shoulder, chest, triceps)
2 sets, 12-15 reps
Facing the wall, place your palms on it, keeping them wider than shoulder-width. Bend your elbows and lean towards the wall. Push back into start position.
Chest Flys
(Works the chest)
You need: An exercise mat or a carpet, bottles
2 sets, 12 reps
Lie on the mat with your knees bent. Hold the bottles, arms extended over the chest and elbows slightly bent. Open out your arms to either side till elbows are aligned with the shoulders. Slowly return to start position.
Crunches
(Works the abs)
You need: An exercise mat or a carpet
2 sets, 12-15 reps
Lie on the mat with your knees bent. Keeping your chin off the chest, lift yourself with the help of your back (not neck) and slowly lower down.
Leg Stretch
You need: A long towel
2-5 reps each
Lie on the mat. With the towel around your right foot, extend the leg. Hold the ends of the towel and straighten out your leg as far as possible. Hold for 30 seconds. Repeat with the other leg.
Arm stretch
You need: A short towel
2-5 reps each
Holding a towel, extend the right arm over your head, bend the elbow and reach out behind your head. Try to grab the other end of the towel with left hand. Hold, release, and change sides.
Namita Jain is a renowned Wellness Expert & Clinical Exercise Specialist.
Tags: indoor exercises, indoor workout, monsoon
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