Control diabetes with this simple 20 minutes workout

India has now come to be known as the diabetes capital of the world, with the highest number of diabetic patients. The disease is posing health problems, and patients face a threat of kidney and heart diseases. As a fitness expert, I have designed this workout regime to help to fight diabetes with some simple exercises.

Walk and Jog: Do spot walking, i.e. walk in the same place at a brisk pace. Do five sets of one minute each. Take 30 seconds rest between each set.

Wall Push up: Stand straight and face the wall. Now put both hands on the wall and try to push your body in and out. Do 10 counts of four sets each. Take 30 seconds gap between each set.

Side Crossing: Stand straight with your legs wide open. Now cross your hands and try to touch your feet. Touch your left feet with your right hand and the vice versa. Do four sets of 16 counts each.

Diagonal Crunch: Lie on your back and put both the arms on your head and try to touch your elbow and knee diagonally. Do 16 counts of three sets on leg alternatively.

Diabetic patients, spending just 20 minutes in doing this simple workout will help to control diabetes. This workout will surely have beneficial effects for diabetes and also for the related health problems. Happy Exercising!

20 minutes Ladies Special Workout for the most common problem areas

Ladies face problems in some specific area particularly. These major problem areas are double chin, waistline and side abs. The listed exercises will help to reduce the flab from these problem areas.

Side abs: Stand straight with your legs apart. Lift left hand above your head and hold the right side of your waist with your right hand. Now bend yourself right and do three sets of 16 counts each to reduce your sides.

Waist line: Stand straight and widen your legs. Lift right hand above your head and hold your left leg with the other hand. Bend yourself to the left and lift your right heel. Do three sets of 16 counts on each side.

Bust line : Stand straight with hands up, then tighten your arms, keeping your upper body tight slowly bring your hands down as shown in the photograph. Stay counting 16 and release. Repeat the same 10 times a day. (For toning of B-line).

Double Chin: Stand straight with hands locked up. Now move your lower jaw up and down. Repeat four sets of 16 counts each and get rid of the double chin.

Doing these exercises regularly will certainly help to reduce the flab from these specific areas. However, it is advised that these exercises accompanied with a healthy lifestyle and determination of the mind to reduce flab will ultimately show results. Happy exercising ladies! :)

Flab to Fab in 20 minutes

Flab to Fab in 20 minutes!

In India one of the fastest growing epidemics is obesity. The country is now in the grip of this problem which seems to be harmless but is a very severe condition due to its overall impact on health. Now is the peak time to spread not just awareness but also solutions to arrest this growing trend and promote good health. To be physically fit and maintain good health, one does not have to spend a lot of time. Spending just 20 minutes everyday doing simple exercises is good enough. The 20 minutes can be spent to do the following exercises and activities.

Jogging: To start the day with jogging is a very good and refreshing option. Jog early in the morning for 20 seconds and repeat with five sets. The gap between each set should be about 15 seconds.






 





Waistline: Stand straight with legs wide open. Lift the right hand above your head and rest the other hand on your left leg. Now bend to the left and lift your right heel. Count 16 and change to the other side in the same way. Repeat thrice on each side to reduce waistline.

Leg rise: Lie down and rest your hand on your sides. Now lift both your legs up slowly. Continue till you can do so and then bring the legs down slowly. Do four sets, 16 times each. This will help in reducing the lower abdomen.

Abs Cycling: Lie on your back and rest both hands on your sides. Start pedaling like you are riding a bicycle. Repeat three times sets of 16 each. 

With this article, I am making an effort to make people aware about how just spending 20 minutes can help them to maintain a fitter body and also a health mind. Happy exercising!! :)