5. Side Kicks:
Inspired by traditional martial art moves, side-kicks are good to prevent your body from becoming wide; especially the hips and glutes.
To Perform:
- Get down on all fours ensuring the hands and shoulders and knees and hips are in straight line.
- With the thigh straight, lift your right knee out on the side and kick on the side.
- The target is to get the leg parallel to the floor. Hold in position and count 2.
- Bring it back in position by first folding the leg at the knee and back it inside.
- Repeat the process at least 15 times with right leg before switching to the left one. This completes one routine.
At least 3 such routines need to be done with an interval of 3 minutes. Challenges can be added to the routine by adding weights on the legs or using tension elastics on your ankles.
6. Jump Squats:
An added bonus with jump squats is that it helps burn calories and tones lower body simultaneously.
To Perform:
- Start with a squat position with the upper body bent a little at the front and hands straight at the side, angled towards the back.
- Now with full force, jump with the aim of touching the ceiling with the hands high up.
- Land back – maintaining the squat position.
- Do at least 30 such jumps to start with. Increase the number and pace after 2-3 weeks.
Those with a weak back should take special care about the initial and final position while performing. Since the heart rate increases with jumping, it is a good cardio work out as well.