10 Tips for a Healthy weight Loss

There’s no easy way to lose weight. Whether you decide on a high protein diet, no carb diet or any other approach the rules are simple enough to follow but often much more difficult to get results. The real “secret” to losing weight is this : Burn more calories than you eat. What you eat is of high importance too. Cabbage soup or lettuce will not get you the nutrition and you’ll get tired of it soon enough to return to your old eating habits with a vengeance. Crash diets on the other hand help you shed weight fast usually but you also end up putting it back on just as quickly – and often put back more than you lost.

Dieting

Your weight loss goal should be about 0.45 kg a week. That being said, here are a few basic rules to lose that weight and keep it off. You may know some of these already and some may be new to you. Just follow these tips and you can lose the weight safely, naturally and permanently.

  1. Eat breakfast, do not skip meals. A completely empty stomach makes you overeat at your next meal. Snack or eat small meals spaced 3 to 5 hours to avoid that.
  2. Choose your carbs carefully. Simple carbs (sugar, white bread, pasta, white rice) quickly turn into glucose and in turn there’s a rise in insulin levels of the body. Insulin escorts glucose out of the bloodstream into the cells. A surge of insulin is followed by a glucose crash which leaves you hungry in no time. If you eat complex carbs (whole grains, veggies, fruits) you won’t need to deprive yourself in order to lose weight.
  3. Eat lower on glycemic index. Glycemic index is the rate at which carb rich foods are digested. Same as the point 2 above. Foods digested faster are quickly converted to glucose leaving you hungry in no time. Low GI foods are brown rice, lentils, yams, apples etc.
  4. Choose bulky foods. Any food which has fiber, water or air is a bulky or high volume food. Examples are high fiber fruits and veggies, beans etc.
  5. Watch out for low-fat foods. Low fat milk is fine. Things like low fat cookies – not so much. Manufacturers replace fat in these foods with sugar. Check the label before you indulge with abandon.
  6. Downsize your portions.
  7. Drink plenty of fluids, especially water. Water, Seltzer, mineral water, diet sodas are all good choices.
  8. Don’t deprive yourself. Let yourself have small portions of your favourite high-calorie foods once in a while so you don’t get frustrated and end up binging.
  9. Keep your eye on the mirror. Most people on a diet want to see a low weight reflected on the weighing scale. But do remember that while you are losing fat, if you are exercising, you may be adding muscle, so your weight might remain the same for a while. Instead of relying totally on the scale, check your reflection in the mirror, your clothing size, your energy level and the notches on your belt.
  10. Never fast. Fasting, even when you consume plenty of water, can be dangerous. It may lead to lowered blood pressure and heart failure. Also weight loss gained by fasting is rarely sustained once eating is resumed.

In addition to following the dieting rules work up to getting at least 30 minutes of moderate exercise (fast paced walking, swimming or yoga) every day. By exercising you’ll raise your metabolism so that you burn more calories, even when you sleep. Exercise also helps you feel better mentally and physically and may help you stick to your weight-loss plans.

6 meditations that actually work

We live in tense, turbulent and for many people, unrelaxing times – of that reality there is really no doubt. What we need today is more of us who have no intention to further add to the turbulence, who can stay calm in a crisis, cool in the midst of chaos and focused on positive when all around are inclined to reinforce the negative. I have put together these five tried and tested meditations that can be tried by anyone, even the newbies and non-meditative people amongst us. First things first – develop your meditation posture. In order to relax during meditation, it is important to sit comfortably. Lotus pose is the traditional posture for practicing meditation. Half-lotus or simply sitting upright on the floor or a cushion is an easier option. IMG_1068

  1. Be inspired by clouds. There’s a zen saying that goes “the sky does not impede the clouds in their flight”. Meditate on this principle. Allow your thoughts to be like clouds – let them drift across your mind’s surface without attempting to push them away or hold on to them.
  2. Meditate on a candle. Place a lit candle in front of you and focus your gaze on the flame until you can see nothing but light bordered by shadows. Lower your eyes slowly until your eyes are almost closed. You will see shafts of golden light shooting out from the flame.
  3. Meditate on the face of your watch. As you gaze at your watch, fill your consciousness with nothing but the circle of the face. As you do so, you will notice that the second hand seems to come to a stop. It is as if you have entered a realm that is free from the constraints of time and space – the ultimate relaxation.
  4. Use a Mantra in your meditation. A mantra is a word or sound which is repeated over and over again to provide a focus for the mind during meditation. “OM” is a widely used mantra – believed to be the primordial sound from which the entire universe was created. When chanting OM, sound the final consonant for about four seconds, so it becomes a hum.
  5. Dissolve your body in a visualization. Lie comfortably on your back. Starting at the toes and working towards your head, imagine your body turning to warm liquid as you tense and relax each part. Finish by relaxing the mind, concentrating deeply, then letting your thoughts dissolve and float away.
  6. Visualize little balls of light in a box. In your mind, open the box and take out the balls, placing each in turn on an area of your body that is tight or tense. Imagine the light dissolving into your body, relaxing and healing as it does so.

8 quick ways to relieve stress now

What are the things that stress you out?

It could be something as simple as burning a toast, getting stuck in a traffic jam before an important meeting, being in crowded places, health issues of near and dear ones, conflicts in relationships and work…well the list could go on and on.

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What if I told you now that YOU yourself have the ability to reduce the impact of stress on your body and mind? Mastering the art of calming yourself down in stressful situations doesn’t come easy. It requires a bit of practice, and it also requires you to be mindful and acknowledge the fact that you are stressed out before you begin the process of fixing it. It is important that you identify your body’s stress response. Do you have a tendency to clench your fists, breathe shallow, get angry or agitated or do you feel tightness in your stomach or shoulders? You might even become depressed and spaced out when you are stressed.

Once you recognize the signs of stress you can go about working on it. Yoga and meditation work wonders for improving your coping skills. But chanting while sitting in a lotus posture during a job interview isn’t really the way to go. Or rolling out a yoga mat and going into a headstand during a disagreement with your spouse isn’t ideal (though I can’t say I’ve never done this). For these situations you need something more immediate and accessible. That’s what this article is about. Here are 8 tried and tested ways to relieve stress immediately.

  1. Press your palm in the centre with the thumb of your other hand to relieve nervousness in stressful situations like exams and interviews. Increase the pressure steadily as you breathe out. Hold for 3 to 7 seconds. Release the pressure as you breathe in. Repeat 3 times or until you feel the anxiety begin to dissipate.
  2. Breathe out a negative, breathe in a positive. As you breathe out, visualize the negative emotion, such as anger, streaming out of your nostrils. As you breathe in, imagine an appropriate emotion such as peace or compassion being drawn into your lungs and from there into the bloodstream, where it is carried to every part of your body. Continue until you feel the signs of stress dissolve. Other variations – breathe out blame, breathe in understanding; breathe out resentment, breathe in acceptance; breathe out complains, breathe in forgiveness.
  3. Drip cold water onto your wrists whenever you feel hot and bothered. Cooling the wrists has a refreshing effect on the whole body because it is here that arteries (large blood vessels that distribute blood throughout the body) are found close to the surface. You can also splash cold water behind your earlobes to achieve a similar effect.
  4. Recall a smile on the face of someone who loves you to give you the strength to deal with problems. I always try to visualize my son’s face in an ear to ear grin whenever I feel a bit tensed. I can’t help but smile back.
  5. Sing away sadness. Agreed you can’t do this in many situations but maybe some. Humming a favourite or uplifting tune releases pent-up negative emotions, lifts the spirits and helps to reconnect you with a sense of life’s endless possibilities.
  6. Lay your head on a pillow or cushion to release anger and tension if it’s available to you. Imagine the pillow to be a sponge sucking and absorbing all the tensions and frustrations out of your mind, like blotting paper, from which they evaporate into the air.
  7. Visualize a blue bubble stretching protectively around your body. Blue is associated with protection and tranquillity. Imagining ourselves enveloped in this blue film helps to prevent our energies from being leached by those around us. This technique is especially useful when we feel stressed by crowds.
  8. Unplug, take a break from technology. Instead go for a walk in a park, listen to the sounds of nature, observe people around you, read a book, look out of the window and just breathe. Sometimes that’s all that you need to do.

Let’s get real, you might not be able to recall any of this when you are in the middle of a nerve-wracking moment. It is our natural response to just give in and become tensed. Quick stress relief takes practice, more practice and some more practice. It is a bit like learning to drive or swim. You do not learn the skill in just one lesson. You practice until it becomes your second nature. Start small, practice, and have fun. Soon you will be handling mini-crises and not-so-mini-crises with a peaceful smile on your face.

Plank Pose all you need to know – Plus a 5-minute plank challenge

Plank pose is a very basic pose used as a core and upper body strength builder in Yoga as well as other fitness regimes. Plank is truly a foundational pose – not only does it bestow you with the power and strength to hold your body together when staying in a pose, it also helps you to achieve grace when making transitions during your practice.

Performed correctly & consistently it has many benefits:

  1. Strong wrists, arms and shoulders.
  2. Strong and toned abdominals.
  3. Quads strength builder.
  4. Great for spinal support and strengthening and a better posture.
  5. Builds up wrist integrity.
  6. Improves nervous balance and develops a sense of inner equilibrium and harmony.

Which muscles it works on:

As you must have figured out by now that holding the plank pose stretches and strengthens many muscle groups at the same time. If you spend the bigger part of your day sitting in a chair, planks can be a wonderful way to achieve a full body strengthening. Starting from the top, it lengthens the neck, builds up the strength in your shoulders and your biceps. Moving along, it also works on the chest although this is a secondary muscle group that is worked. One of the major muscle groups that we work in planking are the abdominals. And obviously we work the muscle groups directly on the opposite side of the abs – the lower back muscles. Moving along, we are also working on our buttocks, thighs and calf muscles. So there, you have it. An end-to-end work out and you do not need an equipment other than your body to reap the benefits.

But in order to achieve these benefits, it’s important that the pose is executed correctly. I once heard a teacher saying – “hold your plank stiff as a board but light as a feather”. And this is what I practice and teach now. When you find the correct alignment in plank, there’s a clear line of energy running from the crown of your head through your hips and your heels.

How to Plank:

  1. Begin on hands and knees with wrists below the shoulders and knees below the hips.
  2. Grasping the mat with your toes stretch the feet back until the body is straight. Scoop your tailbone slightly in.
  3. Engage your abdominals, press down flat into the palms and lengthen the neck.
  4. Focus your gaze at a fixed point to the front so that you lengthen your neck in line with the spine.

Contraindications:

Do not practice if you have carpal tunnel syndrome or hernia or if you have a history of degenerative lower back problems.

The 5-minute Plank Challenge:

I have put together a five minute plank workout plan that you can try out. It uses relative inactivity to challenge the abdominal muscles and strengthen them. To get the maximum benefits, tense your abdominal muscle group in each pose. So just five minutes a day and you get strong abs, strong core, more power, better coordination, stronger arms and shoulders plus you look more toned. Here’s how to execute:

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  1. High Plank – hold for 30 seconds
  2. Elbow Plank – hold for 30 seconds
  3. Wide Legged Plank – hold for 30 seconds
  4. Superman Plank – hold for 30 seconds
  5. 3-Legged Plank – 30 seconds on each side
  6. Knee To Elbow Plank – 30 seconds on each side
  7. Side Plank – 30 seconds on each side

In your practice, try to consciously find pockets of tension and relax them. As always, listen to your body and approach each pose carefully and respectfully. Good luck planking!

Looking through the Ayurveda Lens – Imbalances

Ayurveda loosely translated means “knowledge of life”. It is a 5000 year old practice and has it’s origin in the Vedic culture. This traditional Indian medicine practice includes the uses of herbal medicines, mineral or metal supplementation, surgical techniques, opium and oil massages to cure ailments. Ayurveda, is much too wide a subject to be constrained within a concise article. But I’ll strive to get the basic points across to help you identify your ayurvedic constitution and develop practices that can be beneficial for your body and mind to stay in a balance. In a nutshell, Ayurveda emphasizes balance, suppressing natural urges is considered unhealthy as it causes imbalances and imbalances lead to disease.

There are three elemental substances (Doshas) in Ayurveda –

  • Vata – Refers to Movement, space and air within the body
  • Pitta – Refers to Transformation, moisture and fire within the body and
  • Kapha – Refers to Strength and structure, earth and water within the body.

These are the primary forces responsible for sculpting the character of our mind and body. Each individual has a unique combination of these forces that shapes their nature. These are dynamic energies that constantly change in response to our actions, thoughts, emotions, foods we eat, seasons and other sensory inputs that feed our mind and body.

The table that follows gives a succinct portrayal of the three Ayurvedic Doshas. You can read through to figure out what is your constitution and what dietary, exercise and lifestyle changes can you make to get yourself back in balance.

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Please note that the information in this article is meant solely for educational purposes. It is in no way a substitute for medical diagnosis, treatment or advice.

 

5 Secret Tips for Yoga Newbies

When someone asks me IF they can practice yoga, I say YES without even looking at them. The best thing about Yoga is that it is accessible. Anyone, at any fitness level, with any ailment and at any stage of life can practice Yoga.

Yoga need not be a mystical and intimidating experience for a Yoga newbie. Just take a look at these 5 tips that simplify Yoga for newbies and novices.

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  1. Yoga is not a “push until you drop” work out. Shavasana and Child’s pose are important Yoga postures for a reason. Use them! You need not prove anything to anyone. You are the master of your body and you do not owe any one an explanation if suddenly in the middle of the class you feel the need to get into child’s pose. Do it – unapologetically!
  2. “I’ve been practicing for months but I’m hardly losing any weight” Even if for the first one month, or two, you do not lose weight; don’t give up. You still are building strength and muscle and improving your stamina. Muscle weighs more than fat and when you are building muscle, you are still losing fat. Do not stop yet, get rid of the scale for first few months. Hang in there and the results will show soon enough.
  3. If you wake up too sore to go to yoga, go anyway! Stretching the sore muscles out is one of the best things that you can do for them. The more you stretch, the faster the soreness disappears. No matter what your mind tells you, the Yoga class you signed up for today is important. Show up. You will feel much better afterwards. I can guarantee that for you.
  4. Always practice on an empty stomach. While a light and healthy snack can be good before cardio, not so much for yoga. You are bending forward and backwards, stretching sideways, twisting and lying on your stomach. You wouldn’t want your breakfast to end up on the mat. Bring water, that’s enough. There’d be enough time for a post workout meal later.
  5. Stretching can be painful. You might want to give up and get out of that pose but take a deep breath in and relax into it. It is a mind over matter game. Sometimes you win and sometimes you don’t but if you can push past your initial panic and use your breath to calm yourself down then pat yourself on the back. This pain that you feel is just you fighting. Stop. Surrender. Once you let go, the pain stops.
  6. Enjoy your journey. Have fun on the mat. Do not be obsessed with the way you look, no one is watching you. Close your eyes and dive into your practice. Treasure your time on the mat. Make it your “happy place”.

Welcome to the Yoga addiction. Good luck on your journey and feel free to share your first few yoga experiences in the comments section below. If you have any more tips to add on to this please do so as well.

Namaste!

Bow Pose (Dhanurasana) – All you need to know

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Ancient Yogic traditions consider the spinal column to be the root to our tree of life. Dhanurasana or the bow pose is one such pose which nourishes the spine in addition to providing several other benefits. Dhanurasana is derived from the Sanskrit word – Dhanush which means bow. In the final pose, the body mimics the shape of a bow with its string stretched back.

I’ve tried to break down and simplify this pose for the readers. Dhanurasana falls in the category of backward bending poses and hence is a stimulating and extroverting pose. Complete beginners should seek guidance from a trained Yoga teacher to execute the pose. As with any backbend, Dhanurasana has beneficial repercussions throughout the body as it tones and strengthens the muscles controlling the spine and decompresses the spinal nerves which give energy to all the other nerves, organs and muscles in the body.

Let’s get down to the nitty-gritties now.

How to get into the pose:

  1. Lie on your belly with the head turned to one side.
  2. Bend your knees bringing the heels close to your buttocks and reach back with your hands to grasp the ankles from the outside.
  3. As you breathe in tense your leg muscles and push the feet away from the body. Arch your back and lift the chest, head and thighs off the ground. The arms are straight.
  4. Breathe and relax in the posture. In the final pose, the head is tilted back and the abdomen supports the whole body on the floor. Back and arms are relaxed.
  5. Know your flexibility and do not push beyond it. Try to keep your mind focussed on the physical sensations. Stay in the posture for 10 breaths and then release. Practice 3 rounds.
  6. Follow up with a forward bending posture.

What it does for you:

  1. Helps get rid of menstrual discomfort and chronic constipation.
  2. Treats gastrointestinal disorders, dyspepsia and sluggishness of liver.
  3. Corrects the posture by removing the hunching of upper back.
  4. Strengthens the legs and improves the flexibility of spine.
  5. Improves blood circulation.
  6. Massages the liver, abdominal organs and abdominal muscles. Leads to improved function of digestive, respiratory, excretory and reproductive organs.
  7. Tones the kidneys, pancreas and adrenal glands.

When not to practice the bow pose:

  1. If you have a high blood pressure, weak heart, hernia or peptic or duodenal ulcers.
  2. If you are pregnant.
  3. If you have an excessive lower back curve (lumbar lordosis).
  4. Just after your meals.
  5. Just before bedtime, as it stimulates the adrenal gland and sympathetic nervous system.
  6. If your body is not warmed up enough.

As always, please remember to work within the range of your own abilities and limitations; Approach the posture cautiously and respectfully; And seek guidance of an experienced and trained Yoga teacher to begin your practice.

Brighter morning? 10 steps? Where’s my coffee?

Whether you are a morning person or not, leaving the comfort of your bed could seem like a daunting task on most days. A few established morning rituals might just be what your body needs.

In this article I include ten easy-to-do morning rituals that can be incorporated in your routine with very little effort but they leave you with bright mornings and much brighter days. All of these rituals have been tried and practiced by me for an extended length of time and I vouch for them. Your morning schedule could be a combination of 3-4 activities listed below, some daily while others maybe twice or thrice-weekly activities. My suggestion is to start out by picking 1-2 activities for each morning and expanding from there.

  1. Wake up early, don’t hit the snooze button. After you hit the snooze and go back to sleep, the brain starts the sleep cycle all over again. Now when the alarm goes off a second time, it is likely that you are in an even deeper sleep so you then wake up feeling even worse than you did the first time. So to avoid that grogginess in the mornings, get up and leave the bed the first time your alarm goes off.
  2. Stretch. An early morning stretch is the best way to get rid of achy and tight muscles and to give your body that instant boost of energy to keep sluggishness at bay for the entire day. Here’s a simple early morning stretch routine. But as always, seek help from an experienced trainer before you start and respect the limits of your body to safeguard yourself from injuries. morning stretch (2)
  3. Listen to the sounds of nature or your favourite music. I find that going for an early morning walk is the best way to wake up my senses. Try to do this before the early morning rush of traffic and the chaos takes over the birdsongs. Another way to brighten the morning is listening to your favourite tunes. The simple act of listening to music while you drink your morning cup of coffee or take a shower can do wonders to your mood. If you think you do not have time for this, cut down on the screen time. You can catch up on the news later.
  4. Drink a glass of warm lemon water. Before your coffee, reach out for a lukewarm glass of water with a slice of lemon in it. According to Ayurveda, the lukewarm water stimulates the gastrointestinal tract and peristalsis while lemon aids in loosening AMA or toxins from the digestive tract.
  5. Scrape your tongue. Scraping the tongue is another Ayurvedic ritual. According to Ayurveda, the morning tongue fuzz is a sign of undigested AMA or toxins in the digestive tract. Use a metal or plastic tongue scraper gently scraping your tongue from back to front 7-14 times to cover the entire area. Not only does this gets rid of the undigested toxins, it also awakens the taste buds.
  6. Green smoothie. We do not recommend replacing your breakfast with a green smoothie, although some of us are guilty of that. The leafy greens in your smoothie, which can be spinach, kale or anything else provide phytonutrients, fibre and minerals. To get maximum benefits, blend together some seasonal diced fruits, the leafy greens, chia or flax seeds, and some yogurt, water or juice.
  7. Jump on the spot or on a trampoline. Just lightly bouncing on the spot or jumping on the trampoline helps in lymph movement and drainage. Target to do around 100 bounces and when you finish, you will feel happier, firmer and lighter. This works every muscle in your body – legs, core and upper body.
  8. Dry brush your body. Choose a good exfoliating brush made from natural fibres and before you shower, dry brush your body with strokes towards your heart. This is a wonderful way to improve your circulation and slough off dead skin cells.
  9. Meditate or just “be still”. You do not need to sit in lotus pose and chant away for an hour. Just try to spend a few minutes sitting comfortably in silence without any distractions. Controlled thoughts and a positive attitude in the morning leads to lesser amounts of stress during the day. Discard the negative thoughts, discard the worries when you meditate. Work on keeping your mind on the bigger picture rather than nit-picking and getting caught up in small issues. If you want more positives in your life, focus on the positives that you already have. You will be amazed at the number of new positives that magically appear in your life by doing so. The same works for negativities, make your choice wisely.meditation edit
  10. Make a to-do list. After you meditate, take a pen and a paper and make a to-do list of 5 most important goals that you need to achieve for the day. On the onset, writing down 5 goals everyday might seem a bit difficult, achieving them more so. But try to be persistent. If you forget to write a goal which you remember later, it’s because it wasn’t all that important and something else with bigger importance has taken its place. Do not edit and re-edit your list during the day.

The way you start your morning can affect your whole day. Begin with a sense of calmness, coolness of emotions and a smile.

Overthinking Mind – Shhhh!!!!

A mind that never seems to switch off, jumping from one random subject to another with little rhyme or reason – sounds familiar?

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A lot of us struggle with a mind which we feel is no longer under our control – sometimes shoving images, thoughts, memories into our faces. The overactive brain is fuelled by an insatiable desire to analyse, interpret and conclude. On one hand while these three yearnings can be used for problem solving and creating desirable outcomes, on the other hand excessive brain activity creates a perfect internal environment for burnout and breakdown because it deprives the repair systems of the body of their main job – restoration. Your body and mind both need rest. But if the mind is hyperactive, constantly processing activities, events and possible scenarios, then it’ll resist sleep despite your body giving you signals that it is tired.

There is no overnight fix for calming down an overactive mind. But, there are things that you can do to balance the activity in your mind and possibly enjoy the present moment.

  1. We can’t say this enough. EXERCISE. A healthy body creates a healthy mind. Find ways to integrate exercise in your daily routine. Go for a run or a swim, practice yoga or tai-chi, dance – anything that’s fun to do.
  2. Many people with overactive minds have a pressing need to remain in control of everything in their lives. They sometimes feel that if they lose control over the circumstances, then they lose control of their lives which is not true. Events will come and go in any case. Release the need to control other people and events, control your own actions and reactions.
  3. Live in the present moment. If you are reading a book, give it your 100% attention. If you are doing something like watching a movie, or having a conversation with someone, allow your whole being to be completely involved in that act. If the mind begins to wander, push it back to the HERE and NOW. This might take a bit of practice and perseverance but it is one of the best ways to become a balanced person.
  4. Get some sunshine. Take a walk in the nature. Listen to the birdsong or the cadence of the wind. While here, try not to think about your “everyday life”, your work, relationships etc. and simply appreciate what nature provides.
  5. Eliminate the clutter. Starting a thought journal provides for a simple outlet to release the constant flow of thoughts and clear the mind.
  6. Meditate. I can already hear some of you voicing your excuses “Don’t have enough time.” “I can never focus and meditate. My mind wanders.” Okay – short of time? Cut down five minutes of your TV time. Doesn’t sound like much but it makes a huge difference. If you think you can’t focus here are two simple meditations that you can practice for five minutes.
    • Light a candle and watch the candle flame for five minutes. Observe the thoughts as they appear but do not get involved in them.
    • Place any two objects 6 feet away from you and from each other. While trying to focus on these objects, your mind will not be able to process any other thoughts.

An overactive mind is a sign of imbalance and it can definitely be corrected if it bothers you. But one must want to see the change within.

Flat abs? Yes please!

For most of us, our abs are a real problem area. As much as we’d wish for a miracle cure or a magic pill to mysteriously and effortlessly melt the fat away overnight, the unfortunate truth is that it NEVER happens. The best route to a toned mid-section is the plain solid old-fashioned workout. We have tried to put together a short and sweet sequence (who am I kidding? It’s abs workout, it’s supposed to burn) of 8 different zero-equipment exercises here which will help you get started on your journey for losing belly fat fast.

Please follow these guidelines:

  • Week 1 – 3 sets each
  • Week 2 – 5 sets each
  • Week 3 onwards – 7 sets each
  • Rest in between sets for not more than 2 minutes.
  • As always, I would encourage you to listen to your body and exercise caution.

1. 10 Knee crunches

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2. 10 (each side) Cross crunches

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3. 12 leg raises

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4. 20 (each side) Bicycle crunches

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5. 20 flutter kicks

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6. 10 (each side) Heel touches

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7. 60 seconds elbow plank

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8. 10 (each side) sitting twists

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