Shape of You: Hard core workout

With less than three months to say goodbye to 2017, here’s how you can get in shape now. Bengaluru’s most popular fitness experts show you how you can welcome the New Year with a new you. With three months to go for the New Year and all the festive season partying and eating sweets, here are a few easy exercises you can do by yourself to get that enviable figure for the NYE night. Take a cue from these fat blaster workouts and get happier and fitter. Aim for leaner legs, tighter butt, flatter abs and get the fittest than you’ve ever been.

By Namita Gupta.

Flatten your abs with this simple ab workout routine

Prasad MG

If you want a flat belly, then follow this hard core abs workout routine for three months thrice a week followed by two days of sprints. This will not only tone your abs, but also help increase lung efficiency and strength endurance. Make sure you do a proper warm-up and cool down before and after every session.

SINGLE LEG BURPEES WITH PUSH-UPS:

  • Start with a push-up position with single leg lift.
  • Pull the knees close to the chest which is touching the floor.
  • Jump up extending your arms over the head and come back to the original push-up position.
  • Do 20 repetitions of alternating each leg.
  • Please keep one leg in the air throughout the 20 repetitions.

NOTE:

  • Please do it on soft surface or use proper footwear.
  • Hold your core tight throughout the moment.
  • Jump as high as possible and land softly.

RUSSIAN TWIST WITH medicine ball:

  • Lie down on the floor with knees bent. Keep a medium size medicine ball on your hand placed in front of your chest.
  • Lift your upper body about 30degree and feet away from the floor.
  • Now twist your upper body and touch the medicine ball on both the left and right side of your body as fast as possible.
  • Repeat this 40 times as fast as possible.

NOTE:

  • Hold your core tight throughout the moment.

Lunge jump with pelvic twist with medicine ball:

  • Form a standing position holding the medicine ball in front of your chest.
  • Jump into the air and land in the split position with right leg bend and the left leg extended at the back (basic lunge position). Twist your trunk along with the medicine ball to your right.
  • After landing, jump immediately and again land in the split position with legs reversed. Simultaneously twist your trunk and move your hand to your left side. Without any rest, repeat this movement alternating with the other leg in front and twisting your trunk with the medicine ball on the hand.
  • Perform the same as fast as possible and do 20 repetitions of alternating each leg.

NOTE:

  • Twist your trunk towards your leg.
  • Keep your body straight and don’t allow your front knee cross your toes. Make a soft landing. Hold your core tight throughout

MEDICINE BALL SIDE THROW:

  • Grab a medicine ball and stand about 2-3feet away from the wall to your right with feet wider than shoulder width apart. Hold the ball with both hand next to the left side of the hip.
  • Shift your weight to the left leg with the ball next to the hip. Rotate your body 90 degree as you release the ball from hip level towards the wall.
  • As you rotate your body, you should shift your weight to the leg closest to the wall.
  • Then throw the ball on to the wall.
  • Catch the ball as it bounce back and repeat the same perform 16 repetitions each side in a rhythmic way.

NOTE:

  • Exhale while you throw the ball, Inhale while you catch the ball.
  • Hold your core tight throughout the moment.
  • Push your hip back as much as possible before you throw.
    – Prasad is master trainer, Zen Fitness & Sports.