A 20-minute daily exercise plan for busy ladies

Many of us lead a very busy way of living and in this constant run for something there is up to no time to devote to gym. Are we correct about it? Of course we are. But what if we tell you that there is a nice alternative – neither time-consuming nor boring? Yes, it does exist. All you are going to need is almost no equipment and 20 minutes of your time every day. Do you think you can make it?

Only 20 minutes a day can tone up your body better than all that time spent at gym. This set of exercises is combined in such a way that each day is devoted to special area of your body. So that every part of your body gets its share of workout.

Besides, it something is too easy for you or too difficult you can attune it your needs with the least of effort. Shall we begin?

#1. Dumbbell Step Ups

Image result for Dumbbell Step Ups"

– Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

– Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.

– Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.

– Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

#2. Wall Sit

Image result for Wall Sit"

– Lean against the wall with your feet planted firmly on the ground, shoulder width apart. Your feet should also be about two feet away from the wall.

– Now slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. This angle is very crucial because if your thighs are not parallel to the ground, your muscles will not get a good workout.

– Your knees should also be directly above your ankles and your back should be touching the wall at all times.

– Depending on your strength, hold the position for 20 seconds to a minute. Rest for half a minute in between and do three sets of repetitions.

– As you gain strength, increase your holding time by 10 seconds. While a burning feeling in the quadricep muscles is normal, if you feel even a little pain in your knee or kneecap, immediately stop the activity.

#3. Weighted Russian / Mason Twists

Image result for Weighted Russian / Mason Twists"

– Sit on an exercise mat with your legs fully extended and your upper body upright. Grip a weight plate between both hands. Hold the plate out in front of your abdominals keeping your arms bent slightly.

– Cross your your ankles and raise them off the floor slightly. Bend your knees towards you slightly. Lean back about 15 degrees to balance your body. This is the start position.

– In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this. Return to the start position inhaling as you do so. Repeat the same movement, this time to your right side, again exhaling as you do so.

Leave a Reply

Your email address will not be published. Required fields are marked *