Youth today want everything ‘right now’. Patience to wait for the right time has become an alien concept for them. That is why it gets difficult for them to understand that achieving fitness goals needs time, effort and dedication. And in a haste to get a toned body, supplements become their quick-fix. What needs to be understood is that a toned body asks for balanced calorie intake and a dedicated engagement in a well-planned fitness regime.
Having said that, what if we tell you that you can manage to transform your body in just a matter of 30 days. Yes, you read it right. We asked Ashish Gupta, fitness expert and the director of Gold’s Gym, Gurugram, about a 30-day workout that people can incorporate easily into their busy schedule to get in shape.
Here is a list of some exercises that he suggested for all busy bees.
Planks
If you have a desire for a flexible and a well-balanced body, start your day by doing Planks. Planks are the least time-consuming bodyweight exercise. It takes only 60 seconds of your day to perform a set of planks. They help in strengthening your core muscles and the health of your spine. According to the American Council on Exercise, doing planks reduces back pain and ensures a support for your upper back. And, a strong back definitely is great for a good body posture.
Push-Ups
To build your upper body strength and to get the muscles of your arms and chest in shape, push-ups are the best and the quickest option.
Spiderman Crawl
The spider crawl targets the strength of your arms, legs, shoulders, and your back. It is performed by walking on the floor on all the fours while supporting your body weight as you walk. It raises your heart rate, tone up your muscles and helps in burning fat
Squats
Squats leaves an impact on your quadriceps, hamstrings, glutes and calves. For best results, they should be done in 3 sets of 15-20 reps each. While performing squats make sure that your feet lay flat on the ground and your hips should be below the top of your knees. In simple words, sit on an imaginary chair with a straight back.
Crunches
If you are fascinated towards six-pack abs and a toned belly, then crunches is the best exercise to indulge in. But, they should be performed carefully to avoid any kind of lower back injury or pain in the muscles. Major injuries occur when you pull yourself up by exerting the pressure of your hands on either your neck or on your head.
Russian Twist
A Russian twist is one of the best exercises to improve the flexibility of your obliques, muscles which help in rotating your torso. It is also beneficial for your core muscle strength and your back. To perform it, hold a medicine ball in between your hands and sit with your legs flexed at a right angle. Now, lean your torso backward and keep your arms slightly flexed. Rotate torso from side to side while keeping your hips in a stable position. Make sure that you twist only your torso without swinging your arms from side to side.
Burpees
Burpees or squat thrusts work each and every part of your body. They are also great for the cardiovascular health of your body. And, if you are in a hurry to get fit for a race or for hiking, this exercise will get you there faster. You may have to put a little more effort in doing them in comparison to others, but you should not steer away from them as the old adage goes, no pain, and no gain.