New Delhi: Just take out a few minutes to do these quick exercises during vacation. All you need is an open space and the will to stay fit.
Jumping jacks
- Stand straight with your arms at your sides and legs together.
- Slightly bend your knees and then jump.
- When you jump, make sure to spread your legs to be about shoulder-width apart then stretch your arms out and over your head.
- Jump back to the position when you started.
- Do this for one to two minutes.
Spine and shoulder mobility
- Place your palms on the yoga mat as you keep your body in plank position.
- Take your right leg near your right palm.
- Place your right forearm in front and stretch your right hand like you are trying to reach for the stars.
- Do the same with your left forearm and leg.
- Repeat it at least 10 times.
Squats
- Stand with your feet a little wider than hip width. Make sure your toes are facing front.
- Move your hips back while bending at the ankles and knees, and pressing your knees slightly open.
- Sit into a squat position while keeping your toes and heels on the ground. Keep your chest up and shoulders back.
- Try to reach parallel, which means you have to keep your knees bent to a 90-degree angle.
- Press into your heels and then straighten your legs to return to a standing position.
- Do this at least 10 times.
Jump squats
- Stand with feet shoulder width and slightly bend your knees.
- As you bend your knees, descend to a full squat position.
- Move the body up and off the floor. Keep your legs fully extended. The feet will be just a few inches off the floor.
- Descend and control your landing. Descend into the squat again for another jump, and upon landing immediately repeat the next jump.
- Do this at least 10 times.
