We all are told time and time again that we must workout, we must go to the gym and get in better shape, but unfortunately most of us don’t have the time or the convenience to do so. I talk to my friends who just go on about their weight and they can never find anything that gives them the results they need as women.
So, for the past few months I have been going to Adnan Farooq’s CORE STUDIO in DHA Lahore and have seen a world of a difference. Adnan is one of the most well respected and one of the best educated fitness experts in Pakistan. He has designed body weight workouts with the female body in mind; these workouts get noticeable results for women.
Focusing on the key problem areas of the Pakistani woman such as the arms, waist, and thighs we will take you step by step in the next few weeks, showing you simple yet effective ways to tone up.
Each exercise is performed in succession and the entire set of 4 exercises could be repeated 4-8 times depending on your fitness level.
● Glute Bridge – 10 reps
● Modified Push-up – 5 reps
● Squat Thrust – 5 reps
● Shin Box – 5 reps each side
**Make sure you warm up for 3- 5 min before starting and consult your doctor before starting any exercise program**
1. Glute Bridge
a. This exercise is excellent for burning fat from the butt/thighs. Lay down facing up, feet should be about hip width apart and make sure your ankle is below the knee, tighten your core.
b. From this position, drive your glutes as high as you can, keep your weight centered on the heel, hold the top position for a few seconds and then return to start position. Repeat for 10 reps and move to the next exercise.
2. Modified Push-up
a. Get yourself in a pushup position with your knees on the floor and hands directly below the shoulder.
b. Tighten your core and lower your body making sure the butt and upper back are in one line (if you have a wide mirror, try putting it next to you so you can see your alignment ). Open your elbows to the side and lift up the same way. Repeat 5 controlled reps and then move on to the next exercise.
3. Squat Thrust
a. Stand tall, feet should be shoulder width apart.
b. Then, squat down and have your hands touch floor while keeping your chin and shoulders upright. Keep your hands firmly on the ground
c. Jump both legs backwards to get into plank position making sure the core remains tight and the back doesn’t drop as you form a plank. Hold this for a few moments and with a strong controlled move, jump your legs forward and squat back up again. Do this for 5 reps and then move to next exercise.
4. Shin box
a. Start seated on the floor and move one leg around so that the bottom of one foot is in contact with the top of the other thigh.
b. Press both knees to the ground and squeeze your glutes to raise your hips up. Lower down slowly back to start position and rest your body weight on your butt. Repeat 5 times for each leg and move to next exercise.