FLAB TO FAB ( Basics)

Here are some amazing exercises for a healthier and happier you. You can do these exercises for losing weight and muscle gain or maintaining weight. 

1. Push Ups

A basic push-up, with the hands directly under the shoulders, is a challenge all on its own. Whether you do it with straight legs or knees on the floor, you'll strengthen and tone the muscles in your arms, upper back, and core.

  • Start in a plank position with your arms and legs straight, shoulders above your wrists.
  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.

Do 2 sets of 15 each.  

2. Squats

Here's a primer on how exactly to do the perfect squat.

  1. Stand facing forward with your chest up.
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
  3. Bend at your knees and hips, sticking your butt out like you're sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.
  4. Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
  5. Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep.

Do 2 sets of 15 each. 



3. Plank

1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push up.

2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too —not to lock or hyperextend your knees.

3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.


4. Crunches

The truth is, however, when done correctly, abdominal crunches are still one of the BEST moves you can do to build core strength, which will ultimately help define your abs. So let’s take a look at what to consider when performing a crunch, and how you can do it properly to start seeing results.


1) Lie flat on your mat with knees bent and feet on the mat. Hands at the base of your head and elbows pointed out.

2) Using your abdominals bring your head and shoulders off the mat and come up into a crunch, then lower with control.

Do 2 sets of 15 each.

Please Note:

Have a ten-second break between the exercises.

If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple ten-minute set of exercises every day. And if you want to improve your body even more, then doubling the effort is all you need to do!


DISCLAIMER *Please consult with your physician/personal trainer before doing any physical activity for the first time. Those suffering from lower back pain, orthopedic or any other health issue are advised to take appropriate care before doing any of these activities


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