Sculpt the perfect body in 25 minutes a day at home 29^th September 2021

The concept of "no time" gradually becomes an excuse for most urban populations not to exercise at all. The long working hours and corporate lifestyle has made life more stressful than before. The hectic schedules leave little or no time for us to go to the gym for workouts.

Remove the idea that hitting the gym is the only way to have a good physique and a healthy life. Instead, take out just 25 minutes from your daily schedule to do some easy workout exercises to fit.

Here is an exercise plan for you that you can practice without the need for any extra weight other than your body weight.

Warm-Up Exercises

Warm-up is crucial before starting any exercise or physical activity to avoid the possibility of serious injuries. You may include the following exercise in your warm-up routine;

• On spot jog

• On spot jumps

• Knee to chest stretch

• Heel to butt stretch

• Side bends (both sides)

• Forward bend

• Arm and wrist circling

After a good warm-up, it's time to go all-in.

1. Chin-ups (Trains your back and arm strength) –
Directions: You can either purchase a chin-up bar or simply use a structure or a solid beam in your home for doing chin-ups. Place your arms at shoulder width on the bar to get a proper grip for performing the exercise. Hold yourselves at the upward position for 30 seconds, and then gently lower yourself. You've just finished one rep; buckle up for the next!

2. Squats (Trains your Hamstrings, Quadriceps, Glutes):
Directions: Keep your feet hip-width apart, and all of your hips, knees, and toes should be pointing forward. Bend your knees and stretch your buttocks outward as if you were preparing to sit on a chair. Make sure your knees are not crossing your toes, and your weight is on your heels. Rise and repeat the process by maintaining the proper posture and focusing on your breathing.

3. Push-ups (Trains your Triceps, Pectoral muscles, Shoulders):
Directions: Push-ups are the most effective exercise in a workout segment. To do a push-up, get down on your arms and legs, position your hands slightly wider than your shoulders. Then, straighten your arms and legs and go down till the point where your chest touches the floor.

You should feel that tightness in your triceps, chest, and shoulders. But, it is important to manage your breathing pattern during a push-up. When going down, take a deep breath, and release it when coming back up.

Complete as many repetitions as possible in 45 seconds for each exercise. Once time is up, take a 1-2 minutes break before starting round 2. Then, complete a couple of rounds of the whole set, and don't forget to stretch nicely after a good workout session.

To sum it up, practice these home exercises and encourage your family members to do them for at least 25 minutes a day. The results will be slow, but they’ll be evident. Also, we suggest you have a health insurance plan that serves as additional protection and a safety net for you and your family.

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Disclaimer: The information provided above is for illustrative purposes only. To get more details, please refer to policy wordings and prospectus before purchasing a policy.