20 minutes workout for curing knee pain

When we gain weight then the most common and frequently seen problem is knee pain. It is a very serious and problematic situation. So to get rid of knee pain, reducing weight is very essential. However, bending knee can be problematic. So the following exercises have been listed which do not require bending knee.

Sit and Jog: Sit on a chair with your legs spread apart. Now move the upper part of your body to the left and right. While doing so take long breaths. Count 50 and take 30 seconds rest. Repeat 4 times.

Quadricep Hamstrings: Sit on a chair. Lift one leg up parallel to the ground. Now tighten your knees. Count 16 for each leg. Do 10 sets per leg.

Sit and Bend: Sit on a chair. Hold the left side of the waist with your right hand and bend to the left. And then to the other side again. It is for flexibility. Count 16 per side and do 5 sets per side.

Full Body Toning: Lie down and straighten both your hands upwards. Raise both hands above the head and stretch your body. Do 10 sets per day. This will tone the body.

This simple workout will help you to not just reduce weight but also overcome knee pain. Do it regularly, preferable everyday for just 20 minutes and see the magic happen.

 Workout for C-Section Mothers

 This workout is epecially for the mothers. Usually Caesarean mothers put on weight within nine months of their delivery. The fat deposition is primarily in their abdomen, hips and thighs. The following exercises have been designed to keep the bulge at bay. This is very simple and the best part is that it requires only 20 minutes.

Jogging: Spot jogging (i.e, doing jogging in the same place) for 20 seconds at a stretch. Repeat this five times with a gap of 15 seconds between each set. This is an effective cardio technique for the whole body.

Abs Toning: Lie down straight with both your hands on your sides. Lift both the upper portion and the lower portion of your body together (as shown in the picture) and stay in this position for 10 seconds. Repeat 10 times a day to tone your sagged tummy.

Doggies: Come to four legs position as in the picture. Now fold one leg and touch it to your chest and then throw it outwards. Repeat the same till 16 counts. Do four sets on each leg to reduce your hip.

Reduction of thighs: Take your position like lunging as shown in the picture. Move your body further downwards. Now from this position, bounce back to a straight standing position. Do four sets of 16 counts each on each leg to reduce your thighs.

Doing these workout regularly for just 20 minutes will help to tone your body. And in very less time you will get back to shape. Happy Exercising!

Obesity in Children

 Obesity in children is a serious issue concerning parents these days. It is a very serious problem as it often results in blood sugar among other health problems in kids. Another issue is height growth, which needs to be checked. The effect of obesity in children is very serious as they become victims of other serious health ailments.

Spiderman: Here, the child needs to stand facing the wall with his/her hands stretched upwards, touching the walls. Mark the level that the child reaches. Ask the child to touch it again and stay there for a while. Repeat 20 times daily. Practicing this daily will surely show results.

Skipping: A fun activity for children is skipping. Initially skipping can be practiced minimum 50 times daily. And gradually, it should be increased to 300-400 times per day for best results. This can be very beneficial for children.

Sit and Stretch 1: The child needs to sit with his legs wide open. Then he has to touch one foot with both his hands and try to touch his forehead to his knees. Stay in this position for a few seconds and then repeat on the opposite side.

Sit and Stretch 2: The child should sit with both his legs closed and touch the toe tips with his hands. Now try to touch your forehead to your knee and hold this position for a few seconds. Repeat it for 10 times a day. This also helps in height growth.

Children are more vulnerable to obesity and special care should be taken to prevent it. They should also be kept away from junk foods. Encouraging participation in outdoor sport activities will also be of added advantage.

Workout for ladies with Polycystic Ovary Disorder (PCOD)

A huge percentage of ladies are now grappling with polycystic ovary disorder and thyroid imbalance. Such people gain weight drastically. And the fat deposit areas are lower abdomen, hips, and thighs. This imbalance may also cause changes in the menstrual cycle, skin changes and lead to other health problems.

Jogging: Jogging is a very good exercise. Jog five times for 20 seconds each morning. Take gaps of 15 second between each set.

Side bends:  Stand with legs wide apart. Lift the right hand above your head. Now bend to the left and lift your right heel. Hold till 16 counts. Repeat on the left side. Repeat full set thrice. 

Leg Rise: Lie on your back and rest both the hands on your sides. Lift both upper and lower portions of your body together as shown in the picture. Now move your legs up and down slowly retaining your position. Repeat four sets of 16 counts each.

Doggies: Come to four legs position as in the picture. Now fold one leg and touch it to your chest and then throw it outwards. Repeat the same till 16 counts. Do four sets on each leg to reduce your hip.

Doing these simple exercises regularly, for 20 minutes only will surely be helpful in solving the problems related to weight gain and also PCOD.

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!! :)