Get fit with home workouts part 3: Advanced level

Fitness expert Urmi Kothari suggests more advanced exercises in this final part of the home workout series.

In part 1 and part 2, our fitness expert Urmi Kothari suggested various simple exercises which can be done in the confines of your living room to strengthen every part of your body. In this last part of the home workout series, she takes the challenge a notch higher by including slightly advanced workouts. Start with the first and second parts and by the time you reach this workout, your body will be ready to take-up this challenge.

Plank piques (for glutes, core and shoulders): Lie down on the floor in prone position (facing down), elbows bent at 90 degrees exactly under the shoulders. Tilt the pelvis slightly towards the floor to release pressure off the lower back. Inhale down and exhale to get in the plank position. This is the starting position. Now initiate the movement from your abdominals and push your hip upwards as you exhale the entire upper body will be in a slant position. Do not break the line at the neck your head will go between your arms, gaze will be between the feet. Inhale back to plank position and exhale to do a push-up. Repeat 10 to 15 times. Do not use only your shoulders to push back. The movement begins from the abdominal muscles.

Swimming (for lower back strength): Lie flat on the floor, facing down (prone position). Tilt your hips slightly towards the mat to take off any pressure from the lower back. Keep the core engaged. Hands are stretched out in front, shoulder blades connected to the back, moving away from the ears. Neck is long, in line with the spine. Inhale in place. Exhale and lift right hand and shoulder blade and opposite leg, keeping the core engaged. Neck stays long, eyes gazing down on the floor. Repeat on the other side. That is one rep. Do 10 to 15 reps on each side.

Shoulder bridge (for core strength, spinal mobility): Lie down with your back on the mat (supine position), knees bent and feet flat in hip-width and parallel to eachother. Spine is neutral. Neck is long and shoulders are connected to theback, moving away from the ears. Your palms face down, next to hips. Connect to the centre and inhale. As youexhale, initiate the movement by tucking your pelvis in so that the lower back is flat on the mat and lift your hipsup towards the ceiling. Inhale in at the top and exhale as you roll your spine back to its start position i.e. first putdown the upper, middle back, then lower back and into neutral position, in a slow and controlled way. Repeat 8 to 10times.

While the hips are up, do not arch the back. Instead keep the abdominals drawn in, and push the inner thighs together so that knees do not roll out.

Hundred (for core strength): Lie down with your back on the mat (supine position), knees bent at 90 degrees, shins parallel to the floor (table top position). Spine is neutral. Neck is long and shoulders are connected to the back, moving away from the ears. Palms are facing down. Connect to the centre and inhale. Exhale and lift the shoulder blades, hands off the floor. Do not round from the upper back. Push the shoulder blades away from the ears and keep them connected to the back. This is the start position. Inhale five times as you move your arms upward and downward in mid-air (with locked elbows). Exhale five times as you continue to do so. This is one rep. Repeat 10 times. Your shoulders remain off the mat, and abs should remain activated throughout.

Challenge yourself by doing the same exercise with straightened knees so that legs are perpendicular to the floor. As you get stronger, bring your legs closer to the floor at an angle (keep the knees soft if the hips feel the strain). Stop where you feel you cannot control the lower back from arching.

Repeat 3 rounds of these exercises with minimal rest between each exercise with a maximum 1 minute rest between each round. Workout five to six times a week, alternating between all three parts of the workout.

Record the time so you can see your progress. Do NOT compromise form for speed. In case, you find you are weak in a particular exercise, stick to its beginner version. At the same time, if you find a particular exercise very easy, you can move to the next level.

The workouts mentioned must be practised only after consulting your physician that you are fit to exercise. They are planned for individuals who do not have any special injuries / conditions, in which case, they should consult their respective doctor / therapist / personal trainer.