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Kiran Krishnakumar, Delhi-based fitness trainer, shares a 15-minute workout to tone arms, shoulders and abs and training the core strength. So take time out of your busy schedule for this simple exercise, which can be done anywhere for a fitter body!
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Warm up with a plank: Begin with a forearm plank with the arms parallel to each other and palms flat on the floor. Now, by raising the hips and back, try and form an inverted V with your body. Stay in the position by breathing regularly. Slowly lower your back, resuming the first situation of the forearm plank. Repeat for a minute. This workout warms up the core of the body along with arms and abs.
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Sweat more with Push-ups: A fantastic exercise for shoulders, arms and abs, add a twist to the traditional push-ups. Start with the high plank position with your spine straight and shoulders above the wrists. Get your body closer to the ground by bending the elbows. Pushing your way back up through the palms, try and straighten your arms. Do it for a minute at least for best results.
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Include shoulder taps to planking: Start with the high plank position, with your feet placed hip-distance apart. Now, tap each shoulder with the opposite hand. Channelize your glutes and core strength to maintain stability, while keeping the hips still. Continue the same exercise for a minute, to enjoy the best results.
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Work the sides with forearm side plank: You cannot really have a complete core workout without training the sides. Start the forearm side plank on your left side and make sure your left elbow is resting comfortably on the floor below your shoulder. Raise your right arm to put it behind your head. Rotate your torso in a way that your right elbow comes close to the left hand. For best results, don't let your hips fall.
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Revive your abs with bicycle crunches: A simple exercise, bicycle crunches works wonderfully in toning the mid-rib section of the body. Make the opposite knee and arm meet or come as close as possible. While going through multiple repetitions in quick succession, ensure that your back is kept straight. To support the torso, put your hands behind your head or under your hips and continue.
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Hold the boat pose: The quintessential boat pose works on the abs and is perhaps the best test of endurance and fitness. With your chest lifted and belly drawn in, feet lifted up, legs facing the ceiling, forming a complete V in the process, hold the position. Ideally, you should be able to hold the position for a minute at least. Try and achieve the hold for over a minute within the first few weeks of getting started!
