Enough with the unisex exercises! Let's go back to the exercises we adored and tap into our feminine side completely! Illustrations: Utam Ghosh/Rediff.com
Photograph: Abhijit Mhamunkar
Here are some wonderfully girl-y exercises that are gentle yet effective. So put on the Do Not Disturb sign, slip into your workout gear (workout shoes too please!), play your favourite music and let’s rock and roll!
Warm Up
Do 5 minute mix of spot jogging, jumping jacks, twists. Get your arms up and down too.
Exercises
1. Arm Circles
Extend your arms straight out at shoulder height. Make small circles forwards for 20 reps and then backwards for 20.
2. Bent Over Triceps Extension
Stand with your feet a little more than hip distance apart and knees slightly bent. Bend forward from your waist keeping your back flat. Extend your arms to the back and then bend the elbows bringing your fist in towards your shoulders and then extend. Do not swing, but work against imaginary resistance. Do 20 reps.
3. Grabbing Weeds Bent Over Rows
Start in a similar bent over position as above. Reach your arms down diagonally forwards as if you were collecting weeds far out in front of you and then pull the elbows back and fists in towards your waist. Do 20 reps.
4. Arm Scissors
Stand with your feet a little more than hip distance apart, tummy muscles tightened and rams outstretched in front of you at shoulder height. Scissor your arms alternating the arm that goes up. Count the right arm up AND left arm up as 1 single rep. Do 20 such reps.
5. Seated Side Bends
Sit with your legs wide apart. Reach right arm over your head and bend your torso down to the left side and pulse for 16 counts. Then switch sides.
6. Crunches and Rope Climb
Lie on your back with your knees bent and feet on the floor. Place your hands behind your head and neck for support and elbows out to the sides. Raise your upper body using the strength of your tummy muscles, till your shoulder blades clear the floor. Do 20 reps.
Come up to a reclined position of about 30 degrees. Hold that position and reach alternating arms up as if you are using a rope to lift yourself up. Do 20 reps.
7. Bicycle
Lie on your back with your hands behind your head and neck and elbows out to the sides. Bend both knees up at 90 degrees. Raise your upper body and bring your right shoulder to the left knee while simultaneously extending the right leg straight out. Switch sides. Each side is one rep. Do a total of 20 reps.
8. Leg Scissors
Lying on your back keep your upper body lifted. Raise both legs straight up at 90 degrees and scissor them alternating the leg that comes in front. Right and left make one single rep. Do 20 reps.
9. Side Leg Lifts
Lie on your left side, keeping your body in a straight line as if it were stuck against a wall. Bend your bottom leg. Raise your right leg up squeezing the outer thigh. Do 15-20 reps. Then take the same leg forward at about 45 degrees from your body and raise it up and down. Do 15-20 reps.
Change sides and repeat with the left leg.
10. Inner thigh Lifts
Lie on your right side with your body in a straight line. Prop yourself up on your elbow. Bend the left leg and bring it in front of your body. Now raise the right leg up and down making sure your inner thigh faces the ceiling. Do 20 reps and change sides.
11. Rear Leg Lifts
Lie on your left side and bring your right arm forward so that your torso is facing the floor. Raise your right leg diagonally back as you squeeze your glute. Lower down. Do 20 reps and change legs.
12. Butt Crunches
Lie on your back with your knees bent and heels pressing into the floor. Squeeze your butt and lift it off the floor. Lower down and before you touch the floor, lift up again. Do 20 reps.
Pull your knees into your chest, give them and yourself a big hug and relax!
Add a soothing finish to your workout with some feel good stretches.
