A 20 Minute Daily Exercise Plan for Busy Ladies

Many people don’t have the time or simply don’t want to hit the gym. If you are simply lazy and working out is not your strong side then these exercises are perfect for you.

The reason why exercising is important is because one of the main reason for obesity is lack of activity. Of course, the diet plays the most vital role but if you want to make a change you have to be exercising.

1. Crunches

4.HALF-SITUPS-–-CRUNCH

Lay with back on the floor and bend your knees. Keep your arms behind your head and slowly lift your upper torso in the air.

2. Wall Sit

8.Wall-Sits

Start the exercise by placing your back against a wall so that your feet will be at a distance same as the shoulder distance. Drive your back down to the wall and stop the movement when your thighs will be in a parallel position with the ground. At this position, your knees should be placed directly above your ankles. Try to stay in this position for several seconds. Make 10 repetitions of the exercise.

3. Squats

1.-Basic-Squats-1

Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position.

4. Goblet Squats

4.GOBLET-SQUAT

Start the exercise by standing on your feet and holding a goblet with both your hands. The same needs to be held close to your chest. Make a squat position with your body, so that the goblet come between your legs. At this point, your back needs to be in a straight position and your head and chest should be up. When you will reach the bottom position, use your elbows so that you can push your knees out. Then you may return to the starting position. Make 10 repetitions of the exercise.

6. Lunges

2.-Reverse-Lunge

Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times

6. Russian Twist

8.Russian-twist-1

Sit down on the floor, lif your legs and back as much as you can. With your arms spread forward, turn to one side of the body and then to the next. Repeat this exercise for 10 times.

7. Windshield Wipers

5-WINDSHIELD-WIPERS-50-position-2

Start the exercise by lifting your legs so that the same along with your knees form and angle of 90 degrees. Regarding your legs, the same should be in an inclined position so that both of your thighs may touch each other. Take a pause of several seconds and switch to the other side. Make 10 repetitions of the exercise.

8. Goblet Step-Ups

2-Lunges-Step-Up

For this exercise, you can use a chair. Place the chair in front of you and then place the right foot up on the chair. WIth the right foot lift your body and then repeat the exercise with the other foot. Repeat it 20 times.

Following is the program which guides you which parts of your body need to be practiced every day:

– Monday – exercise your upper body;

-Tuesday – practice your core;

– Wednesday – practice your lower body;

– Thursday – practice your upper body;

– Friday – practice your upper body;

– Saturday – practice your lower body;

Source: Female Fit Body

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