SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for spot reduction: Flabby arms

Exercise 1: Arms behind your head

Stand or sit straight and raise your left arm above your head, keeping it straight. Now bend it at the elbow and reach behind your head. Your fingers should touch the right shoulder as shown in the pic. Bend the right arm and hold your left elbow in your right arm. Now grip your right shoulder tight and hold it for a count of ten. Increase the count as your arms get stronger. Repeat with other arm. Do this a total of five times with each arm.

Exercise 2: Arms behind your back

Stand with your back straight. Lift your right arm straight up and keep your left arm along your body. Fold your left arm up by bending your elbow. Fold your right arm down by bending the elbow. Again, move only the lower arm. Touch the fingers of the two arms. Strain till the count of ten and then relax. Repeat with other arm. Do the whole process a total of five times with both arms.

Exercise 3: Chair Dips

Sit on the edge of a sturdy chair with your back straight as shown in the pic. Now without bending your elbow, slide your bottom off the seat. Bend your elbow and slowly lower your bottom towards the ground, stopping when you are just six inches above it. Push yourself up slowly by straightening your arm. But don’t seat yourself on the chair, keep hanging in the air. Repeat five times on your first day and gradually increase to thirty dips.

Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

Website :- www.soumensworkout.com

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SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for spot reduction : Back Pain

Exercise 1: (Downward Facing Dog)

Take the position upside down and lift yourself as shown in the pic. Downward Facing Dog stretches out and aligns the spine, undoing all the hunching over we do throughout the day. Repeat the same thrice each side to reduce your side flabs.

Exercise 2: (Triangle Pose)

Stand straight with arms and legs apart. Now bend yourself to a side touching your feet with one of your hands as shown in the pic. Stay, count 16 and up. Repeat the same process thrice each side.

Exercise 3: (Fish Pose)

Lie down straight on a mat. Now, holding the same position lift your chest making curve at your back taking the support of your head as shown in the pic. Stay in the same position, count 16 and release. Repeat the process 5 to 6 times.

  

Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

Website :- www.soumensworkout.com

http://www.facebook.com/pages/Soumens-Workout-Official

https://twitter.com/SoumensWorkout

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SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for Kids below 7 years :

Exercise 1: Stand straight with your legs apart. Put your hands on your waist, and twist your upper body towards right by keeping your lower body intact as shown in the pic. Now with the same posture bend yourself and try to touch your forehead with your knees and count 8. Now release and repeat the same with your left side. Repeat the whole process 4 times. It gives backbone flexibility and enhances height.

Exercise 2: Sit down with your legs straight. Now lift your hands straight in air and bend yourself to touch your toes with your hands as shown in the pic. Stay in the same posture, count 8 and then release. Repeat this 5 times. This helps to grow flexibility in body.

 

Exercise 3: (Stretch yourself): Lie down straight with your hands and feet stretched. Stay this way for few seconds and relax. Repeat this process for 6 to 8 times. This helps to relax and gain energy in your body.

Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

Website :- www.soumensworkout.com

http://www.facebook.com/pages/Soumens-Workout-Official

https://twitter.com/SoumensWorkout

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SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for spot reduction : Side Flabs

Exercise 1: Stand straight with legs apart as shown in the pic. Now, raising one arm close to your ear bend yourself the opposite side as much as possible as shown in the pic. Give jerks as up and down with the same posture and count 16. Repeat the same thrice each side to reduce your side flabs.

Exercise 2: Stand straight with legs apart and arms raised up close to your ears. Now Join your hands and with the same posture without folding your elbow bend your body to right as shown in the pic. Stay, count 16 and up. Repeat the same process twice each side. It would help reduce u your side flabs.

Exercise 3: Stand straight with one leg lifted on wall sideways. Now, holding the same position put your hands on your head and try to touch your elbow with your respective knee both sides alternatively. Repeat the process 16 counts and then change the leg.

                                          Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

Website :- www.soumensworkout.com

http://www.facebook.com/pages/Soumens-Workout-Official

https://twitter.com/SoumensWorkout

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SOUMEN’S WORKOUT

“NO-MACHINE ZONE” 

20 Minutes Workout for spot reduction(Gents): Biceps and Triceps

Exercise 1: Stand straight with arms stiff and straight close to your thighs. Now bend yourself a bit and fold your arms towards yourself and then move them back as much as possible as shown in the pic. Stay for count 16 and repeat the same 10 times. This will give shape to your triceps.

Exercise 2: Stand straight and tighten your palms and stiffen your arms. Now bring the close to your chest and twist them. Stay, count 16 and release. Repeat the same process 15 times. This provides shape to your biceps.

Exercise 3: Stand straight with your arms straight in air. Now twist your arms as much as possible as shown in the pic. Stay, count 16 and release. Repeat the same for 15 times. This gives shape to overall parts of the arm.

                            Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

Website :- www.soumensworkout.com

http://www.facebook.com/pages/Soumens-Workout-Official

https://twitter.com/SoumensWorkout

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