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

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– 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

Wall Sit Exercise Guide: How to Master Wall Sits - 2022 - MasterClass

– 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

How to Do Seated Oblique Twists With a Medicine Ball

– 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.

#4. Crunches

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– Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

– Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don’t lock your fingers behind your head.

– While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

– Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement – don’t cheat yourself by using momentum.

– After the one second contraction, begin to come down slowly again to the starting position as you inhale.

#5. Windshield Wipers

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– Without forming an arch of your spine, lie down on an exercising mat. Make a “T” shape of your upper body by extending your arms sideways with your palms firmly fixed to the ground.

– Starting position: Raise your legs in a manner that your legs and knees form a 90 degree angle with the each other. Raise your legs in an inclined/tilted manner such that both of your thighs are either touching each other or the lower one of them is touching the ground. Remember to exhale while you do this.

– Pausing for a while, flip to the other side. You complete one rep when you have finished doing the exercise on both the sides. Repeat as many number of times you wish to.

#6. Dumbbell Walking Lunge

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– Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.

– Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

– Drive through the heel of your lead foot and extend both knees to raise yourself back up.

#7. Squat

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– Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.

– Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It’s important to maintain a neutral spine throughout the movement.

– Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.

– While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.

– Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.

#8. Goblet Squat

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– Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

– Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

– At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.