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Staying Fit |
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| Staying Fit in just Thirty Minutes |
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So you want
to loose those last five kilos before that all important
date but you haven't got much time to spare. Relax there
is no need to throw your hands up in despair, give up
or to push the panic button.
Fashion India has come up with an half an hour fitness
routine devised to work on all your trouble areas and
have a slim'n' trim new you in record time!
 Exercise
One: 5 minutes
Leg Lunges: tones inner thigh, strengthens front thigh
muscles and removes saddle bags.
Stand naturally with
feet apart and back straight.Lunge forward with the right foot at least two feet straight
ahead of you,
bending your right and left knee at the
same time; keeping toes of right and left foot straight
ahead.
Hold the stance for 30 seconds and repeat with left foot.
Repeat this 5 times. If you want a more intensive workout,
use bar bells in each hand.
Exercise
Two: 10 minutes
Skipping Rope: great cardio workout, provides an overall
workout for arms, buttocks, legs and heart.
Skip rope for 10 minutes using different variations with
the legs such as fast skipping, slow skipping, hopping,
etc.
 Exercise
Three: 5 minutes
Butt Lift: tones hip, buttocks and back thigh muscle,
removes saddle bags and strengthens back. Lie on your
stomach. Extend your toes behind you with your feet a
foot apart.
Squeeze your entire hip/buttock area as hard as possible,
keeping your knees locked and lift both legs at once until
you can't go any higher.
Keep the pressure on your hips/buttock as you return to
the start position. Repeat 6 times and be aware that if
you rush through this exercise, you won't get the full
benefits.
Exercise Four: 5 minutes
Bicep Curls: develops, defines and shapes biceps and strengthens
the forearms. Sit at the edge of a flat exercise bench
or chair with your back erect and feet together.
Place your arms straight down at your sides and curl your
wrists slightly upward; one each of each dumb bell should
be touching your outer thigh. Curl both your arms together
at the same time until your reach shoulder height.
While you are doing this, flex your biceps are hard as
possible and keep your arms close to your body. Return
to the starting position and repeat 10 times.
Try not to lean forward or backward and don't move in
jerk motions, but maintain your control at all times
Exercise
Five: 5 minutes
Stomach Crunches: strengthens, tightens and tones the
upper and abdominal area while strengthening the lower
abs. Lie flat on your back on the floor and pull your
knees up until your legs form an "L" and cross your hands
behind your head.
 Raise your shoulders
off the floor until your shoulders are completely off
the ground, but keep your knees in the same starting position.
Without pausing at the top, return to the starting position
and repeat this exercise 20 times.
Water Water...
Although it is important to drink at least 6-8 glasses
of water every day, it is even more imperative in the
summer time as dehydration caused by excessive sweating
- equal to or greater than 4% of body weight - can lead
to heat exhaustion and more serious problems such as shock,
bloody urine, and even potentially fatal blood clots in
the lungs.
To recover fluid lost while exercising in the summertime,
weigh yourself to find out how much weight you lost. Then
divided your normal weight into the amount of weight loss
to find the percent of body weight lost.
Then drink an amount of water (over a period of several
hours) equal to the weight you lost - a glass of water
equals half a pound.
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