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Mother's Day: 20-minute total body workout for busy momsTNN | Updated: May 15, 2017, 10:31 IST Bear crawl: Place both your hands and legs on the floor. Let your hands and feet be parallel to each other. Start on your hands and feet with your knees bent. Start walking forward on your hands and feet. Move your right leg with your left arm and left leg with your right arm. Let your first set be for 15 seconds. Crab crawl Sit on the ground. Extend your legs in front of you. Your hands should remain on your side; point them towards your feet. Lift your body up, back should be straight to avoid any back pain. Now walk on your hand and feet. Your back should be straight. Do not slouch. Walk in this position for 15-20 seconds. Knee-ups You can practice this exercises at your neighbourhood park's gym as well. Stand straight with hands raised and parallel to each other. Hold the bar handle, move both your legs up and down. Bend your legs and bring your knees to your chest. Repeat this twice; 8 times each. Skipping Hold the rope in your hands. Keep your elbows close to your body. Now, place the rope behind you and jump with the rope going over your head. Let the rope go under your feet. Repeat this circuit for 3 reps minimum. Squats Stand straight with legs apart. Let your hips, feet and legs be parallel to each other. Hold your hands together and in front of your body. Keep your stomach muscles tight. Go down in sitting position. Come up and straighten back. Repeat this circuit for minimum 3 reps. V situp Lie down flat on your back. Raise both your hands parallel to each other over your head. Keep both your legs straight and on the floor. Pull your upper body towards your lower body, let your hands be straight and legs be bent. When you bend your legs, your knees should touch your chest. Repeat this movement. (minimum 3 reps). Situps Lie down flat on your back. Let your hands be parallel to each other and over your head. Bend your legs and open them in butterfly position. Move your upper body towards your lower body. Hands should remain straight and legs bent in butterfly position. Remember to keep your back on the floor to avoid any injury. Lunges For this exercise, you can use a cushion as well. Stand straight with both hands raised above your head and parallel to eachother. Hold the cushion in your hand. Step forward with right leg first. Bend your knee. Let your hip be perpendicular with your shins. Repeat this with your left leg. Go alternate and repeat this for 3 reps on either side. Get latest news & live updates on the go on your pc with News App. Download The Times of India news app for your device.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.