10 must do exercises by Nishant Joshi

In today’s fast paced life, getting time for a complete workout sometimes is difficult, here is quick solution, perform these 10 exercises on daily basis to stay fit, active and in shape. These exercises will help you counter daily stress.

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10 Must do exercises to improve efficiency and fitness for Executives.

  • Start with body stretch. (5 times).

Stretch your arms up and raise your heel from the floor simultaneously with inhalation, hold for 5 second, exhale and return.

  • Waist Bend (3 times each side).

Raise your arms, interlock your fingers with inhalation, exhale and bend to one side, hold for 10 seconds, now inhale and come back to straight position, exhale and come back to neutral position. Repeat other side.

  • Abs contraction (5 times). Practice it four five times in a day to get rid of bloated stomach.

Bend your back slightly, place your palms above your knee, and contract your abs with exhalation hold for ten seconds, back with inhalation.

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  • Backward bend (2 times), Good for back pain management.

Support your back with palms exhale and bend back stay there for 10 seconds come back to normal position with inhalation.

  • Cat and Camel breathing (9 times).Good for back pain management and strengthening of back.

Sit on your knee and place your palms on the floor just below your shoulder in the line of your knee. Inhale deeply and take your neck up stay for 5 seconds now exhale take your neck down fix chin in jugular notch, hold for 5 seconds. Come back to neutral position.

  • Palm Plank. ( A wonder exercise )

Start from Cat position, facing downward lift your knees, your bodyweight evenly distributed on toes and palms in inclined position. Now transfer your body weight to palms, no elevation, and no crest in the back. It should be parallel to the floor slightly inclined.

 

  • Scorpion Stretch (5 times each side). A must exercise for back & Core Strengthening

Lie down on your stomach, stretch your hands overhead and place them on the floor, body in one straight line and now inhale raise your neck, right hand and  left leg, balance and hold for ten seconds exhale and come back. Repeat to other side.

  • Body lift (5 times). Excellent exercise for core strengthening and toxin elimination.

Lie down on your stomach, arms straight overhead, inhale raise your chin, arms and legs up hold for 10 seconds, exhale and return.

  • Knee hug ( 5 times)

Lie down on your back, bend your knee and take it over your stomach, hug your knee with arms, exhale and raise your head and get your nose close to knees and hold for ten seconds.

  • Spinal Twist ( 5 times each side)

Lie down on your back, twist your waist and take knees to right sides on the floor, hands and neck to left side hold for 10 second. Repeat other side.

to watch these exercises, click :watch now

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Nishant Joshi

is a National level Sportsman and a certified Fitness, Nutrition & Wellness Expert with Master ‘s degree in Exercise Science (Corrective Exercises). PG Diploma in Therapeutic Nutrition. Bachelors in PE and Sports Sciences. Yoga Therapy Instructor Course from SVYASA. Certificate in Group Exercise (ACE). Certificate in Aerobics ( AFAA). Certificate in Mind conditioning and Pranic Energizing Technique - PET. Certificate in Energy Channelization and SMET - Stress Management. Art of Living Instructor Course . Meditation course from Preksha Meditation. Course in Vedanta under guidance of Swami Dayanand Saraswati, Coimbatore. Course in Cyclic Meditation under guidance of Shri Dr Nagendra.