Get fit with simple home workouts (part 2)

Don't like sweating it out with strangers in the gym? We give exercises you can do at home and maintain your physique. In our previous home workout article (Part 1), our fitness expert Urmi Kothari recommended various exercises for different body parts. In this part, she lists out exercises that will help you build up your stamina. Here's Part 2 of our home workout series for people who do not wish to hit the gym but want to stay in shape nonetheless.

Jogging on the spot: Lift your knees alternately to waist height. (Lift till your knees don't bend and back does not hunch forward.) Keep your back straight and core active so that you can be light on your feet. Try to make minimum sound with your feet. Now move your elbows forward and back to help you gather speed.

Jog on the spot for 30 counts on each leg. Increase the duration to 45 and then 60 and then 100 counts on each leg.

Jumping jacks: Keep your feet together, hands by your sides. Stand tall, chest lifted, shoulders down and connected to the back. Inhale and exhale as you jump your feet out and hands straight up, palms facing each other. Your elbows should be straight. Inhale as you jump back to the starting position. Start with doing it for 25 seconds and slowly build to 45 seconds and then 1 minute.

Kicks front and diagonal: Stand with feet together and hands in front at shoulder height. Inhale. As you exhale, kick one leg forward withoutbending the knees, try and touch the hand. Resist the back from rounding or hunching while kicking forward byengaging the abs. If your hamstrings are too tight, you may not be able to lift the leg all the way up to the hand.

Build the height of the kick with practice. Alternate between the legs, 20 times on each side.

Repeat the same movement but this time, kick the right leg to touch the opposite hand. Repeat on other side. Challenge yourself further by alternating between front and diagonal kicks in the same exercise.

Skip jumps: Imagine you are skipping a rope. It may seem like a very simple exercise but your core must be switched on to be light on the feet and not sink in and cause jarring on knees or ankles. Minimal or no thumping of the feet is a good indicator. Do 100 of these.

Jump forward and backward with both feet together. In addition to posture instructions above, also use the inner thighs to keep the feet from moving apart. Do 50 reps. Next, do the same but this time, jump from side to side i.e. right to left. 50 of these as well.

Repeat five rounds of these exercises with about 30 seconds rest between each exercise and a minute's rest between each round. If there is any pain in the knees (not the thighs because they WILL burn), stop and reassess your posture.

Working out at home requires immense discipline, focus and body awareness. Have patience and practise.

Watch this space for more home workouts.

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.