Life in a metro can move at a fast pace. Early morning commutes, late lunches coupled with your routine caffeine kick and crazy deadlines–when your workday surpasses an average 9 to 5–there’s hardly any time left for your own self. When it comes to making room in our schedules for some exercise, our mind and body take a backseat over that last-minute work meeting or impromptu girls’ night. Staying fit with your busy schedule can get tough, I know. I understand the struggle. I’ve spent all of last year figuring out the best way to stay fit despite my busy schedule, and I’ve learned a few tricks along the way.
My love for fitness started a year ago when my cervical spondylosis became worse. This is what my regular morning looked like: waking up with neck stiffness and neck pain spreading to the shoulders, arms and hands, dizziness and sometimes even blackouts. This had to change. I know life happens, and there are times that you simply can’t make it to the gym, but I also know that 90% of the time we’re making excuses. I know because I used to do that, too. Sneaking a quick workout into your schedule isn’t tough if you turn fitness into a priority. Here’s how I do it:
3 Exercises Under 10 Minutes
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I decided to stop the insanity and started my daily workouts, even if it meant 10 minutes of breaking up a sweat. Are you with me? Let’s begin this week with a kickass 10-minute workout for your legs and glutes.
Squats: 3 Minutes
Pretty much anyone from your gym trainer to an Olympic athlete will tell you that squats make your butt stronger. It’s an effective lower-body exercise that works a bunch of muscles at once, including the glutes, quads, and core.
How it’s done: Start by standing with your feet slightly wider than hips-width distance apart. Your toes should be slightly turned out. You can either raise your arms in front of you or clasp one with another to maintain your balance. Keep your back and chest straight and lifted, and then bend your lower butt to the floor (just like you sit in a chair). Your thighs should be parallel to the floor, and then return to standing position.
Don’ts
1. Let your heels or toes come up
2. Bend your knees inwards
3. Let your feet go too far our or in
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Jump squats: 2 Minutes
This variation on the traditional squat work on your glutes, quadriceps, hamstrings, and core.
How it’s done: The position for squat remains the same as above. Keep your chest and back straight, engage your core. Now, jump as high as you can, swinging your arms down by your sides.
Don’ts
1. Let your knees collapse inward while landing
2. Flex your back
3. Let your knees come forward as this puts tension on your ankles and knees, causing pain and discomfort.
Reverse Lunge: 4 Minutes
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Lunges also make the cut when it comes to the best exercises you can do to work your entire lower body and core. Super functional and easy to do (something as easy as bending to tie your shoelace), doing regular lunges will help you strengthen your glutes, quads, and hamstrings.
How it’s done: Stand with your feet shoulder-width apart and keep your hands aside. Step your right foot back (2 feet). Keeping heel of your right foot off the floor, bend both knees till your left quad and right shin are parallel to the floor. Your back should be flat and your left knee over your left foot. Return to the standing position and repeat the same for your left foot.
Dont’s
1. Let your rear knee rest on the ground
2. Lean backwards or forward while bending
3. Let your knee bend forward.
So ladies, are you all ready to say no to a million excuses–too much work, too tired or that marathon binge on Netflix? All we need to do is to make our health and body a priority, that’s just what I did. And hey, don’t beat yourself up for that extra slice of pizza!
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