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8 Easy Steps to Fitness for Lazy Teenagers

8 Easy Steps to Fitness for Lazy Teenagers 4
  1. Plank
Plank
Plank

This position though is easy to get into, but becomes increasingly difficult to hold with time. The entire body from head to heal in a straight line is lifted with toes and forearms in contact with the surface. Elbows should be directly underneath the shoulders and buttocks must be squeezed very tightly. Try to remain stiff and linear throughout without dropping your weight.

This is the best workout that strengthens and tones the entire core i:e Abdomen, Obliques, Lower back and Buttocks.

2. Triceps’ Dips

Triceps-Dips

Sit on the edge of a low seat or a step (a stair can also do). Place your hands on the edge with fingers facing forward and extend your legs in front. Putting pressure on your hands to shift your body ahead of the step and then lower yourself. When the butt is just off the ground push your body up.

As the name suggests this exercise tones and builds triceps muscle.

3. Butterfly

Butterfly
Butterfly

It is an easy position to get into and can be practised on bed. It requires to be seated with a straightened back and the soles of either feet in contact. Gradually make attempts to bring the feet closer to the pelvis and also, try to touch the knees to the surface. Flap your legs in this position.

This exercise improves hamstring strength and flexibility.

4. Wall squat hold

8 Easy Steps to Fitness for Lazy Teenagers 5
Wall squat

A squat is an exercise practised in standing base position. This exercise involves bending the knees, lowering the upper body with a straight back by pushing back the buttocks. Lower yourself till thighs are parallel to the ground and then lift up. Knees stay in line with foot and don’t exceed the toes.

When this squat is practised with the back pressed against the wall and held, it develops leg strength rapidly. It shapes up the quadriceps and also activates the core.

5. Calf toning pulses

Calf toning pulses
Calf toning pulses

As the name suggests this is a calf muscles strengthening exercise. It is practised standing, occasionally with some support to grab in vicinity. The exercise involves lifting up the entire body on toes and lowering it down in quick pulses without letting the heel touch the ground.

6. Leg raises

Leg raises
Leg raises

This exercise is practised while lying down against the back and placing fists under the butts. Both the legs are entirely and gradually lifted to 90 degrees from the surface and back down. Repeat without letting the legs touch the surface.

It is a workout to develop lower abdominal muscles and strengthens the lower back.

7. Pelvic raises

pelvic rise
pelvic rise

This exercise is also practised lying down against the back with knees bent and upright. From this position keeping shoulders, head and feet grounded, the rest of the body is lifted leading from the pelvis.

This exercise tones the lower back and the buttocks.

8. Yogic Stick Pose

Yogic Stick Pose
Yogic Stick Pose

This exercise is the most important of all exercises, especially for desk workers. It is a release for the backbone and back muscles.

It requires to be seated with legs spread forward and straight. From this position place your fingers next to your butts and lift the body up with the only heels and fingers in contact with the surface. Shoulders must be pressed down and the core must be controlled.

Vishesh Monga

Written by Vishesh Monga

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