Squat and knee raise: Begin by standing with your feet together and hands on your hip. As you inhale raise both arms up with your palms facing front and lift your right knee in front of you towards your stomach. And as you exhale swing your arms down and back by squatting half way down. Inhale and raise both arms over your head by lifting your left knee towards the stomach. Hold for two seconds. This is one set. Repeat this 5-10 times.
Benefits: Strengthen your abdomen muscles, thighs and corrects imbalance in hips. Relieves pain and tension in the hip bones. Also massages your stomach and helps lose fats.
Mountain tree pose: Stand with your feet, shoulder width apart and your hands by your side. As you inhale come up on your toes raising your arms over head interlacing fingers with your palms facing upwards. As you exhale bend side to your right and come back to the first position as you inhale. Repeat five times on either side. You should stay on your toes till you finish. If you face any difficulty, do the same with feet firmly on the ground.
Benefits: Reduces fats, trims waist, elongates spine, corrects hunch back, round shoulders, improves digestion and elimination.
Squat on toes: Stand with your feet together and place your hands on hips. Lean forward slightly (safe on knees) and bend your knees in half squat position. Now bring your arms straight in front of you with your palms facing down and raise your heels off the floor. Hold this pose for 20 seconds. Repeat 2-3 times.
Benefits: Makes the thighs firm, tones buttocks and strengthen hips, knees, ankles and joints.
Swimming lift: It is a good cardiovascular exercise. Stand tall with your feet together with your arms by your side. First learn to move your arms just like swimming front stroke. Once you get this move begin to slowly raise your opposite knee every time you bring your opposite hand in front of the body (Right arm with left knee and left arm with right knee). Slowly roll arms bringing opposite knee whenever you bring your arm in front of you. Left and right equal one set. Do 20 sets.
Benefits: Releases stiffness in shoulder joints and shoulder blades. Helps relieve stiffness in spine and hip joints. Strengthens abdominal muscles and trims your waist. Burns fat on waist, butts and thighs.
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The Warrior: Stand with your feet together and your hands on the hip. Now take your right leg far back taking the warrior pose with your left foot flat on the floor and your right heel off the floor. Now as you take your hands over your head, raise your left heel off the floor. Arch back as far as possible. Pull your lower abdomen tight towards the spine and hold this pose for 10 seconds. Now slowly lean forward resting the abdomen on thigh and slowly lift the right leg off the floor taking the second warrior pose (T-Balance). In this pose keep both your knees locked (I mean straight) and your hips square. Hold this pose for 10 seconds. Finish the pose by standing legs together and your hands on your hips. Repeat with the left leg.
Easy option: You may stay in the warrior pose without lifting the heel of your front leg. Place your hands on a chair or hold handrail in front when you come to the second warrior pose
Benefits: Makes your legs lean and strong. Firm your buttocks align hip joints and it is a great hip flexor. Hip, knee and ankle joints become strong. Exercises all the major muscles.
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Links:
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