Tue, Aug 22, 2017 | updated 10:51 AM IST

Woman, here's how you can achieve ideal weight goals at home

Updated: Sep 15, 2016 12:15 IST      
Woman, here's how you can achieve ideal weight goals at home

Somdatta Saha

New Delhi [India], Sept. 15 (ANI): Our sedentary lifestyles hardly leave us with any time to focus on perhaps the most important part of our lives, our health.

Hence, Kiran Krishnakumar, a Delhi based fitness trainer has come up with some simple exercises for women to would tone up each and every muscle of our body and strengthen the core.

"If you have been struggling to join the gym or find time for a physical activity, commit now to taking 15 minutes off from your schedule and doing the following exercises," said Kiran.

To begin with, go for five Push Ups. One cannot really go wrong with pushing up to tone up the body, especially the upper part, including the chest, shoulders and collar bones.

In addition to all the toning, the exercise helps in burning a lot of fat and calories, so a double whammy there! It is pretty much a straight-forward exercise, requiring core strength.

"Get down on all fours and keep your hands wide apart for them to fall in line with the shoulders and keep your feet closer together. Now, lower down your body until it is about to contact the ground and just in that moment, push yourself back up regain the first position. For best result, lift up your hips and utilize the core strength of your body to complete the exercise. For best results, repeat set of five pushups five times," she added.

The go for 15 Squats. It is another classic exercise for toning the body and burning fat. The exercise works on our legs, especially inner thighs and calf muscles and well, a toned up leg seldom goes out of fashion. Most importantly, squats build our strength and stamina, which goes a long way ahead in giving us freedom in life, in terms of health and fitness.

"For perfect results, do 5 repetitions of 15 squats each," said the expert.

Thirdly, tone up your abs with 10 crunches. Crunches isn't an exercise one would like to miss, regardless of how occupied she might be in the day.

The exercise, basically works to tone up the very epicenter of the body, which has a more generative effect and ensures optimum health and fitness levels.

In addition, to ensuring the best energy levels throughout the day, the exercise works on improving the digestive system and is really recommended, given the sedentary lifestyles of today.

"As you get comfortable with the routine, try and do more crunches within the 15 minutes time-frame that we are working with," Kiran continued.

Fourthly, do five lunges for each leg. A favourite for athletes and weight trainers, lunges make a regular appearance in cross and weight training. In fact, the exercise also makes appearance in yoga, in certain asana regimen.

"Basically, put one leg in front and bent the knee, the other leg curved flat on the ground behind. In the beginning you may take support from the wall for balancing, but eventually, use the strength of the body for balancing. Do five Lunges for each leg for best results," she explained.

Finally go for 15 Second plank. Planks, perhaps gives us the most intense workout and hence, are highly recommended. Along with strengthening the spine, regularly doing the exercise will make our abs rock solid.

Speaking about planks, the expert explained, "Simply lie down on your stomach, with your elbows perched on the floor in front of you. Raise your toes while straightening your body to resemble a plank. Hold the stance for 15 seconds before lowering yourself back down."

"Remember, it is important to warm up before any sort of work out. Since you would be working out at home, without the supervision of a trained professional, you have to be sure of what you are doing. If you have a treadmill at home, I would recommend running for at least 10 minutes, before starting with any form of physical exercise. Yoga and stretching, combined with on the spot running would also add up to provide you a decent warm up session. Also, having a glass of hot water at least 15 minutes before working out will warm the body up from inside, ready to withstand the physical endurance," she added.

So women, put on your gym shorts or yoga pants and follow these simple hacks to stay in shape and achieve the ideal weight goals at home. (ANI)

Using quality stents is of utmost importance: Experts

Updated: Aug 22, 2017 10:35 IST     

New Delhi [India], August 22 (ANI): Stents are a powerful tool in the fight against heart disease and specialists have emphasised on the need of using quality stents for best patient outcomes.

Full Story >>

Washington D.C. [USA], August 22 (ANI): There may be no magical solution treating liver cancer or fatty liver disease, but knowing the right targets will help science develop the most effective treatments.

Full Story >>

Washington D.C. [USA], August 22 (ANI): According to a recent research, a group of researchers have found and validated a practical tool for identifying diabetes patients who are at the highest risk for being admitted to an emergency department or hospital due to severe hypoglycemia, or very low blood sugar.

Full Story >>

Study reveals potential target for alcohol liver disease

Updated: Aug 22, 2017 08:02 IST     

Washington D.C. [USA], August 22 (ANI): In a recent research, the scientists have found a new protective response in the organ that might be targeted to help treat alcoholic liver disease.

Full Story >>

Mussel-inspired glue promises safer fetal surgery

Updated: Aug 21, 2017 09:04 IST     

Washington D.C. [USA], Aug 21 (ANI): Whether to perform surgery on a fetus is a heart-wrenching decision, but now, a team of researchers has come up with glue that could one day make the procedures safer.

Full Story >>

Turns out, sugars in breastmilk keep bacteria at bay

Updated: Aug 21, 2017 07:59 IST     

Washington D.C. [USA], Aug 21 (ANI): Mother's milk, which consists of a complex and continually changing blend of proteins, fats and sugars, helps protect babies against bacterial infections.

Full Story >>

Washington D.C. [USA], Aug 20 (ANI): Good news! Now an eye test can predict Alzheimer's disease two decades prior to symptoms emergence, claims a new study.

Full Story >>

Dengue: what you should know

Updated: Aug 20, 2017 07:01 IST     

New Delhi [India], August 20 (ANI): Dengue, a viral disease transmitted by mosquitoes, causes about 50 to 100 million infections per year worldwide. According to the statistics by the National Vector Borne Disease Control Programme, India has recorded over 33, 964 cases of dengue in 2017 so far.

Full Story >>

Quashing the claim against antidepressants

Updated: Aug 19, 2017 09:39 IST     

Washington D.C. [USA], Aug 19 (ANI): A recent study has rebutted the claim that antidepressants do not work.

Full Story >>

Washington D.C. [USA], Aug 19 (ANI): Turns out, smokers are 20 percent more likely to quit if cigarettes cost a dollar more.

Full Story >>

New HIV-tracking approach paves way for better therapies

Updated: Aug 19, 2017 08:25 IST     

Washington D.C. [USA], Aug 19 (ANI): A team of researchers has come up with a novel method of tracking HIV infection that could help lead to the development of novel therapies.

Full Story >>

Vitamin C may help genes to kill blood cancer stem cells

Updated: Aug 19, 2017 07:13 IST     

Washington D.C. [USA], Aug 19 (ANI): Good news! A study has recently revealed that vitamin C may tell faulty stem cells in the bone marrow to mature and die normally, instead of multiplying to cause blood cancers.

Full Story >>

Vitamin D deficiency ups heart failure risk in older adults

Updated: Aug 19, 2017 07:07 IST     

Washington D.C. [USA], Aug 19 (ANI): You may advise your grandparents to include dairy products, orange juice, soy milk and cereals in their diet, as a study has recently warned that vitamin D deficiency was linked with a 12.2-times increased risk of heart failure in older adults, especially men.

Full Story >>

Washington D.C. [USA], Aug 19 (ANI): A new study suggests that the smallpox vaccine might actually have come from horses, not cows.

Full Story >>

Sedentary urban life responsible for piles in youth

Updated: Aug 18, 2017 19:24 IST     

New Delhi [India], Aug 18 (ANI): Every year, almost 10 million people in India suffer from the pain of piles, a disease that is spreading fast due to stress, insomnia, constipation, and a growing inclination for fast food in the sedentary lifestyle of urbanites. Various studies suggest that every second individual in the world comes across piles at some point between 45 to 65 years of, and a large number of women experience piles (haemorrhoids) during pregnancy. The most alarming concern, however, is that teens and youths in their early twenties are also experiencing piles these days, and there is an urgent need to inculcate good food habits to combat the problem timely.

Full Story >>

All you need to know about Swine Flu

Updated: Aug 18, 2017 19:09 IST     

New Delhi [India], Aug 18 (ANI): Being a transferable disease, Swine Flu induces a panic in all of us whenever it infects even a single person. No one is invincible, but we can always practice better caution and cure.

Full Story >>

New Delhi [India], August 18 (ANI): Onco-surgeons at a Delhi-based hospital recently performed a highly risky and laborious surgery on a 39-year-old Russian patient, Emil Abdullaev.

Full Story >>

New Delhi [India], August 18 (ANI): The Joint Secretary of the Ministry of Health & Family Welfare (MoH&FW), Lav Aggarwal, gave a presentation on the National Policy for Treatment of Rare Diseases to Justice Manmohan in the Delhi High Court and highlighted the important aspects.

Full Story >>

Roving surgical robot to tour four key Andhra Pradesh cities

Updated: Aug 18, 2017 12:12 IST     

Visakhapatnam (Andhra Pradesh) [India], Aug.18 (ANI-Businesswire India): Cancer is a relentless disease. Damaging organs and tissues in its wake, cancer can be insidious in its onset, hiding malignant cells and tumours in the most unreachable parts of the body.

Full Story >>

Overuse of antibiotics may affect body's immune system: Study

Updated: Aug 18, 2017 07:18 IST     

Washington D.C. [USA], Aug 18 (ANI): A word of caution! A new study has shown that overuse of anibiotics made neutrophils - a type of immune cell - less effective in fighting infections.

Full Story >>