Think again if you think yoga is just about stress control and stretching. This centuries-old tradition can be used to get a good workout. Our exclusive plan consists of six yoga-inspired movements that will get you in shape in just 12 minutes a day, two days a week, with a focus on breathing and proper alignment.
The benefit of this routine is that it can be performed at any time, anywhere, and at no expense but your time and effort!
Perform the exercises in the order mentioned, pausing for no more than 30 seconds between sets. Start with one circuit and work your way up to three to develop solid, lean muscle. So grab a mat and get started!
U-Move is a term that refers to a movement in which you
Transverse abdominis and rectus abdominis are the muscles that are targeted.
How to do it:
* Extend the arms and legs, palms facing each other, toward the ceiling.
* Your body is shaped like a “U.”
* Draw your belly button in while simultaneously raising your hips an inch off the floor to contract your abs.
* Inhale while keeping your hips lifted, and exhale while lifting your head and shoulders off the floor and reaching even higher with your fingertips.
* Hold for three seconds, just allowing the back of your waistline to hit the ground.
* Return to your original starting spot.
* Rep for a total of 10 reps, holding for a count of 10 on the last rep.
Boat for rowing:
Transverse abdominis and rectus abdominis are the muscles that are targeted.
How to do it:
* Sit on the floor with your legs stretched out and your hands at your feet, palms down.
* Extend your arms in front of you at shoulder height at the same time.
* Interlace your fingers behind your head and bend your elbows.
* Your back and legs should be about six inches off the ground.
* Hold; then, when you exhale, stretch your arms and lift your legs to return to the “V” shape; then return to the starting position.
* Rep 6–8 times more.
How to do it:
* Start on your hands and knees, with your arms shoulder-width apart.
* Raise your knees, straighten your legs, and press yourself up into downward dog (an inverted "V" shape).
* Raise your right leg as high as you can when inhaling.
* Draw your right knee into your chest when you exhale, rounding your back and shifting your weight forward, shoulders over wrists.
* Repeat for 8-10 reps before swapping sides. Inhale and press down, holding your right leg lifted.
Flying Locust (Flying Locust):
Erector spinae and glutes are the muscles that are targeted.
How to do it:
* Lie down on your stomach with your legs extended on the floor and your arms outstretched in front of you, fingertips touching.
* Swing your arms back into your knees as you inhale, palms facing each other and hands a few inches off the ground.
* Squeeze your glutes softly as you lift your head, shoulders, and legs.
* Exhale and return to your starting spot gracefully.
* Rep 8–10 times, ensuring that the movement is coming from your back and glutes rather than your head and neck.
* Keep and breathe for a count of ten on the last rep.
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