Women are so busy with home and outside responsibilities that they are unable to take care of their health. Apart from this, physical activities are also decreasing due to long sitting for a long time. Due to these reasons, body weight and fat start increasing. Body fat not only spoils personality, but also causes many problems.
Due to obesity, many diseases like diabetes, hypertension, heart disease, arthritis, stroke start home. In such a situation, it is very important to make necessary changes in your food and lifestyle. For this, it is necessary to exercise daily. However, sometimes it becomes difficult for women to take time to go to the gym and exercise between home and office work. In such a situation, such exercises are needed, which can be done easily and in a short time.
We have brought 4 such exercises for you, which you do not even need to go to the gym to do, but you can do a little at home. For this you just need a wall. You can easily do this exercise by standing on the wall. Fitness expert Juhi Kapoor is telling us about them.
Expert says, “If you have just started focusing on fitness and you are looking for easy exercise, then you can do some exercises on the wall. And helps to tone the whole body. “
March on wall
This is a very easy and effective exercise that you can do with the help of a wall at home. It activates the entire body and makes the muscles strong. It is a cardio exercise that increases heart rate and strengthens the legs, thighs and glutes.
Wall march stages
To do this, stand towards the wall and keep your feet a little separate and stand up. Place both your hands directly on the wall. Then standing at the same place and in turn raise the feet up towards the chest, as if you are marching. Repeat this exercise 50 times.
Wall turning
It is a bit difficult to exercise, but by doing it daily you can reduce the fat of the whole body. In addition, this exercise strengthens the waist muscles, makes the spine flexible, improves digestion and reduces stress.
Standing the wall bends stand near the wall to perform this exercise. Open your feet to the shoulder width. Keep both hands on the wall. Turn the body from the waist to the left to the left, as if you are rotating the chair. Do this exercise from the other side as well. Take breath in and out while exercising. Do this exercise 50 times.
wall squat
This is an exercise that not only makes your feet, thighs and hips strong, but also helps to tone the entire body. This is because doing so causes more calories to burn and metabolism also increases. Apart from this, it also reduces stress.
Wall squat steps stand close to your back wall and keep the feet separate. Slowly bend the knees and bring the body down. Then come in the position of the chair. While doing this, one should make an angle of 90 degrees between the knees to the feet. In this case, keep the neck and head completely straight. Touch the wall while stirring your hands up and down. Stay in this situation for 15-20 seconds. Then come back to the old position.
Crunch on the wall
Wall side crunch is an exercise that you can do by hinging your hands on the wall. It strengthens and tone the abdominal muscles.
Stand up your back with the help of the wall side crunchs. Stand on one side and place the right hand on the wall. Fold the elbow of the left hand and keep the back of the head. Then bend the knees at an angle of 90 degrees and do the side crunch touching the left elbow. Gently rotate the body aside, as if you are doing a normal side crunch. Breathe in and out. Return to the starting position. Repeat the exercise from the right side. Crunchs 50 times from both sides. While doing this exercise, rotate the body slowly and do not push.
