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20 best home workouts for men and women

Do you need a home exercise routine for all those tricky trouble zones that take a little extra work to tone up?

Supriyaa Nair, Wellness Consultant gives us a routine that will help you feel confident in those body hugging clothes. Supriyaa specialises in Yoga therapy, Nutrition for all age groups, suspension training and stress management. So now there is no stopping you from getting that fab body!

Note: All exercise to be done 15-20 reps, unless mentioned otherwise. (two sets each) with 30 secs rest in-between sets

Straight leg kicks- 30secs

How to perform: Keeping your knee straight, kick your right leg up as you simultaneously take a step forward. Push through your heel. Don't let your left knee bend. Keep your chest upright. As soon as your right foot touches the floor, repeat the movement with your left leg. Alternate back and forth. This will help you get warmed up and ready for the coming routine.

Reverse walk/ Jog
It is excellent for the hips, legs and trunk. Also helps improve balance.

Lateral shuffle

How to perform: Make a, lateral step to the right with your right foot. Carry your left foot to where your right foot was.As your left foot comes down, again move your right foot further right.

Again carry your left foot over to where your right foot was. When you have covered enough distance, switch back and go the other way. Remember to keep your feet parallel to the direction you are moving. Done quickly, the Shuffle exercise increases agility, coordination and provides a good cardio workout.

Muscles engaged: Glutes, hip flexors, quads, calves and hamstrings.

Push ups

How to perform: Get down on all four and place your hands on the floor so that they're slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position.

Make sure to keep lifted and your core braced the entire time.

Modification: Do them on your knees.

Muscles engaged: Chest and triceps

How to perform: Stand on your left foot and bend the knee slightly. Lift your right foot behind you and ensure it is parallel to the floor. Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body to the starting position. As you come up think of using your glutes to push your hips forward instead of lifting from your back. Keep core engaged and chest up during the entire movement.

Muscles engaged: Excellent exercise to tone the glutes and activate your core.

Light jog
It is a powerful weight loss tool, burns calories, makes you feel good (who's up for endorphins!), fights stress, helps relax your mind while your body takes over, the list is endless.

Plank walks

How to perform: Get into plank position.

Keeping back straight, abs engaged, and legs together, "walk" hands into full push-up position (hands directly under shoulders, elbows slightly bent). Gently walk hands back down to plank.

Muscles engaged: Your secret weapon to shrink your waist and tone your arms.

Plie squats

How to perform: Stand with feet wider than your shoulder-width apart, toes turned out slightly.

Lower your body down by bending your knees until your thighs are parallel to the floor. Arms on your waist and shoulders down and back. Pause, then slowly push yourself back up to starting position.

Muscles engaged: Sculpts the inner thigh as well as tones the gluteus minimus for lean legs

Mountain climber
Incorporate high intensity intervals into your routine to burn more calories in shorter amount of time.

How to perform: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back.

You can also run the knees in and out rather than touching the toes to the floor. Continue alternating the feet as fast as you safely can for 30-60 seconds.

Muscles engaged: Tones the arms, core and legs.

Tricep extensions
Best exercise to tone your flabby arms.

How to perform: Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as you lift your arm up straight up by your side, top of the weight facing the ceiling. Lift and lower the weight about an inch.

Note: can use a 1litre bottle if you do not have a dumbbell.

Muscles engaged: Triceps

Step ups

How to perform: Stand in front of a bench or step and place your left foot firmly on the step.

Press your left foot into the step and push your body up until your left leg is straight.

Lower your body back down until your right foot touches the floor and repeat.

Muscle engaged: Targets muscle of your glutes and hamstrings to give your leaner stronger legs. They also work your quadriceps.


How to perform: Lie face up on the floor with your knees bent and your feet flat on the floor.

Raise your hips so your body forms a straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

Muscle used: Glutes and back. Helps keep your back healthy and pain free

Walking lunges

How to perform: Take a long, comfortable step forward (avoid leaning or falling forward with the upper body).

Drop to a deep lunge position as pictured.

Keep your forward knee and ankle in the same line.

Keep your forward heel in contact with the ground as you drive back up.

Slowly step forward with the back foot to the next lunge position.

Repeat the process.

Muscles engaged: Quadriceps, Glutes, Hip flexors, Core.

Reverse crunches

How to perform: Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Muscles engaged: For lovely toned abs.

Full circle lateral raises

How to perform: Feet apart, hold a pair of dumbbells in front of your thighs, palms facing each other.

Raise your arms sideways until your hands meet above your head. Keep your little fingers pointing out and up, so they are your tallest point. Lower back down.

Note: Can use a 1liter bottle in place of dumbbells.

Muscles engaged: Deltoids and other secondary small muscles of the arm.

Muscles stretched: Back

Full body stretch

How to perform: Lie on the back, legs fully extended and arms at the side. Be relaxed. Inhale raising your arms above the head, rest them on the floor and stretch.

Slowly stretch the body at the full length, the toes and fingers pointing outward, as if trying to reach out.

Muscles stretched: Full body

Bent over rows
This is a wonderful exercise for all the excess flab on the back.

How to perform: Stand with dumbbells grasped to sides. Place feet a comfortable width apart, around shoulder width. Bend knees slightly and bend over with your back straight and butt sticking out.

Allow your arms to hang straight down from the body.

Concentrate on pulling the elbows back as far as you can go. Keep your back flat during the entire exercise. Keep your palms facing each other during this movement. Return until arms are extended. Repeat.

Muscles engaged: Back (rhomboids, trapezius) and biceps.

Stretches: Wall stretch

It is very important to stretch post a workout.

How to perform: Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest. Hold for 30 seconds and repeat on the other side .

Muscle stretched: Pectorals (chest)

Quadricep stretch

How to perform: Standing on one leg, raise the other foot behind you, bending the knee. You want to pull the foot as close to your buttocks as possible. Use the right hand to hold the right foot. To deepen this stretch, use the opposite hand to hold the foot. If necessary, hold on to a wall or chair to maintain your balance. Repeat this stretch on both sides of the body.

Muscles stretched: Quadriceps

Back stretch

How to perform: Bend your knees and sit in-between your feet (vajrasana) Inhale and raise your hands slowly above your shoulder. Exhale for 2 seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor.

Now slowly walk your hands forward to deepen the stretch. Return back to starting.


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