May 15 2014
Start with a warm up routine, lie down on the floor and stretch your arms above your head on the ground and interlock your fingers and stretch the way you do when you wake up, point and flex you toes alternatively and being your chin to the chest. Then with your knees bent and feet on the ground hip width apart, open your arms with the palms facing the ceiling and while exhaling being your hands together and inhale as your arms go down. Do 20 repetitions. Now you are ready to work out.
Start with push-ups. I am a big fan of push-ups asthey work both your upper body as well as the core. Lower your body until your chest is about an inch above the floor. For a greater challenge, perform your push-ups on a bed. Do one to three sets of 10 repetitions. Keeping with upper body, follow it up with the Seagull. Get into push-up position and then bend your elbows 90 degrees so your forearms lie flat. Keep your body in a straight line, reach out one arm straight out to the side as you balance on the other. Then reach forward. Continue for 15 seconds and then repeat on the other arm. Do three sets.
The next exercise is the High Five. Lie on your back on the bed and plant your feet flat. Bridge your hips up so your bottom is raised. Reach up with one arm alternately as if you’re giving a high five. Keep your hips elevated. My favourite core exercise is the Plank, and Plank-up is a great variation of the same. Get into the plank position, move your arms to get into the top of a push-up position. Go back down to the plank and continue for 30 seconds. For the lower body, start with the Alternating Knee Drive: Get into push-up position and raise one knee at a time up to your chest and back.
Rotating Toe Touch: Stand with your legs wide apart and reach both arms out to your sides. Bend down and touch your left hand to your right foot, then come back up. Repeat for 30 seconds and then switch sides, touching your left foot with your right hand.
Torque Lunge: Get into a lunge position with your right leg forward and hold a pillow in your outstretched arms. Rotate your torso and arms as far as you can to the right; return to centre. Repeat for 30 seconds and then switch legs and rotate to the left.
The last two exercises will not only work out your lower body but also challenge your obliques and help you cut down on the love handles.
If you are able to marry this routine with plenty of walking and other recreation exercises, you will come back fitter and healthier from your vacation. This routine is great for frequent travellers who keep having their fitness routine disrupted as well. So have fun on your vacation and stay fit and healthy!
(The author is a wellness expert and runs a fitness centre in New Delhi)