No of sets: 2 of 30 secs each on each side Make sure your stomach doesn’t drop and hips don’t rise while holding » still Rest. In position, raise your body off the ground, supporting your weight on your forearms and toes. Your shoulders must be aligned directly above your elbows. Rest your body on your forearms with arms flat on the floor and legs straight behind you. In all, you will complete three sets of each exercise.ĭone with crunches, lie down on your stomach. Slowly lower them to the ground without touching it. Raise your legs at a 90 degree angle while keeping knees together. Lie on your back with your legs extended in the air. 25 reps of leg raises to work the lower abdomen. Do 15-25 repetitions and rest for 30 secs Follow to 1 with minute 15. Staying in this position, come up by bending half way and exert pressure on your upper abs. Do not support your head with your hands you’ll sprain the neck. If not, lie down on your back with knees folded and hands placed close to your ears. Buy an ab trainer (Rs 1,000-Rs 2,000) - it helps support your neck. of sets: 3 of 15-25 reps each After half hour of cardio, get down to the abs. Put at least 60 per cent of effort while pedalling slowly, and 90 per cent while pedalling fast. Keep alternating your speeds every 2 mins for a total of 20 mins. or resistance level to 9-10 cycle for 2 mins. If you are using a spin bike indoors, start with - Increase a resistance speed level to 25 of -30 six kmph. Cycling works on core muscles, especially the quadriceps which are not used to their best Warm optimum up for while 5 mins running and. Running impacts the joints including the knees and lower back. Although short, sprints helps burn same amount of calories as walking for longer duration.Ĭhaurasia says cycling is a better cardiovascular exercise than running. Starting and stopping in between sprints uses the principle of interval training to burn calories. You are allowed to stop for 30 secs to 1 min between sprints. If you can’t afford a gym membership or prefer working out outdoors, start with a warm up walk at 6 kmph 8-10, for sprints five minutes of 100. Most treadmills these days are fitted with an inbuilt heart rate monitor. Track it with a heart rate monitor (Rs 2,000-Rs 6,000). Calories burned (per day): 300-350įor your body to start burning fat, your heart rate needs to get to more than 125 beats per minute. Total workout time for week 1 (per day): 45 mins. You are allowed to stop for a maximum of one minute between exercises.

Don’t exert yourself but try doing all the exercises, with as many repetitions as you can. You will have to start off by exercising five to six days a week.

Arm body shred video 15 min