Get fit in 15 minutes with Wanitha Ashok
By Meeta Borah | Published: August 08 2010
There is no hard and fast rule that says that keeping fit should take up half your day. You can stay fit by just doing a 10-15 minute routine every morning says fitness and body transformation expert Wanitha Ashok.
Keeping fit may be on the top of your list of priorities but jotting it down in your date-book and actually acting on it are two very different things. When you need to get out of the house early in the morning, it’s quite a task for you to set aside some time for your daily exercise. But it’s not necessary that your daily exercise routine take up a lot of your time. If you can plan your mornings effectively and take out a mere 10-15 minutes in the morning, you can easily dedicate that much time to keeping yourself healthier and fitter. Making a little effort towards healthy living can benefit you in more than one ways.
is a Reebok and AFAA certified Instructor residing in the city. Apart from helping people take a step towards healthy living, she also is an environment activist and social worker. With so many things on her plate, she is aware that managing time can become an issue but she believes that anyone who can spare a couple of minutes in their daily schedule can easily maintain a fit and healthy body.
Wanitha says that squeeze routines are the latest mantra for keeping fit. Since time is a major constraint in the lives of people in modern times, these exercises can not only help burn calories, rejuvenate, sculpt and tone, all this would only take you a matter of minutes.
Here are a couple of exercises that Wanitha recommends:
Sink exercises: Keep your knees soft and lower as far as you possibly can without rounding the back; hold the position for 10 seconds before lifting up. You can repeat five more times. Also it is a good idea to squeeze your butt when you are standing up in order to target those particular muscles. You may also try hinging your hip while you are brushing your teeth to stretch your hamstrings and gluteus muscle. Not only are they great time savers, they are perfect to keep fit.
Squats and Lunges: Five squats and five lunges on each leg every morning and before heading to bed can help bring about a significant difference in your body. Along with a great rear, you would also be rewarded with toned legs.
Vacuum: This particular exercise is done by sucking your belly button in for ten seconds, the more you repeat the routine the better the results. Not only does it tone your stomach, it also helps strengthen your stomach muscles. The best thing about these exercises is that you do them anywhere and anytime. Soon you will have a flatter stomach provided you eat healthy.
Wall angle exercise: Start by standing with your back against a wall, place your feet about a foot away from the wall. Bend your knees. Keep your arms overhead, palms out and upper body flush with the wall. From this position, move your arms up and down, bear in mind to keep elbows and backs of your hand on the wall all throughout the workout. Try and do two sets of ten sweeps. This would help to strengthen and tone your mid-back along with working the rotator cuffs.
Total-body Workout with a Body Plank: This complete body strengthener takes only about a minute. Start on your elbows with your torso off the floor. Make sure your legs are extended and toes are tucked. After that, lift one foot at a time and try holding it for about eight counts. You can even hold this position for about 30secs - 1 minute, this works to strengthen the core.
Floor Jumps: Place your palms flat on the ground , your feet wide and jumpong lifting your feet off the ground. Keep bent while doing it. After each jump, pull your feet back together. Try and repeat the routine about three times.
Although it may take you quite some time to figure out how to plan your mornings efficiently in order to include a few minutes of daily exercise, it would be worth every moment to make that effort. Taking a much needed step towards a healthier life can begin with simple ten minutes of exercise every day. So, move it to lose it!