Shape of You: The magic 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.

Add these exercises to your fitness routine and see how you get in ship shape in no time

Neera Sood

As the end of the year draws near, with just three months to go for New Year and all the festive season partying and eating of sweets, here are a few exercises for a 30-minute workout which will help men and women to get that enviable figure for all the festivities and NYE night.

Single Arm Burpees (Overall Body and Cardio)

Stand tall with feet shoulder width apart and one arm behind your back. Now bend from the hip and place your palm firmly on the floor. Jump back into a partial ‘full-plank’ on one arm and both legs. While in a full-plank, your shoulders should be aligned right over your palms and your hip should stay low so that the position that your body is in resembles a plank of wood.

Now from this position, jump back with your feet close to your palms and return to standing position and jump up in the air. All throughout the exercise, make sure that one hand stays behind your back. Target 3 sets of 12-15 reps on this exercise with 30-40 secs break between each set.

Regression: If the jumping is proving to be tough for you to start with, reduce 1 or 2 explosive jumps from the movement, or convert the entire movement into a stepping/walking single arm burpee

Push-ups (Chest, Triceps, Shoulders, Upper back)

Start by getting into full plank position with your body balancing on the palms and toes and your shoulders aligned right over the palms. Your palms should be placed slightly wider than shoulder-width apart. Now keep the core tight and push your chest to the floor. Hold the position for a second and then return to the starting position of full-plank.

Target 3 sets of 15 reps on this exercise with a break of 30 seconds between each set. Regression: If push-ups on your toes is proving to be too challenging, keep your knees on the floor while pushing your chest to the ground, however do make sure that your body still forms a plank from your knee to your shoulders (no table-tops!)

Wall Slow climbers (Core, Arms, Shoulders, Quads, Hamstrings):

This exercise can help you build some serious core strength and shape and tone your core. Stand with your feet closer to a wall. Now get into the full-plank position – balancing on your palms and toes. Make sure your shoulders are right over your palms. Now slowly get one foot onto the wall followed by the next foot. Walk your feet up on the wall till your feet are at a slightly higher elevation. Next engage your core (take the tummy in) and bring 1 knee forward and closer to your belly.

Now repeat this exercise with the opposite leg.  Regression: If working on the wall is proving to be too challenging, continue to keep the feet on the ground instead of the wall and take alternate knees in. Target 3 sets of 15 reps on this exercise with a break of 30 to 40 seconds between each exercise.

Marching Bridges (Glutes, Hamstrings):

Lie back on a mat or the floor with your legs bent at the knee and feet placed close to your hip. Now lift your hip up into the ‘bridge’ position where your hip is in line with your shoulders and knees. While holding this position lift alternate knees up high towards the ceiling/sky.

Target 3 sets of 20-25 reps each with a break of 30-40 secs between each set. Regression: If holding the hip up is proving to be too challenging, drop your hip and touch the ground while transitioning from 1 leg to the other.

  • Neera is a personal fitness trainer and a nutrition consultant.