Hi there, how are you guys? Women in India should really be appreciated. They have to prepare food, look after the children, manage their homes and most of them have to go to work also. They don’t get time to look after their own health. I totally get it. It is very difficult to find time to go to a gym or go for a morning or an evening walk. So in this video, I am going to name a few exercises that women in India can do in their home itself without using any types of equipment. This video is a Women’s Day special. I am doctor Prasoon and this is Dofofdy, online doctor consultation. So let’s get started.
NOTE: These exercises are meant for women in the age group of 18 to 45 years. Those women who have pre-existing health issues like knee pain,backache should consult a doctor before trying these exercises
#1 Jumping jacks
This is such an important Aerobic workout that you can do in your home itself, in your room itself. Try to start with 25 repetitions in each set and do at least 3 sets every single day. This exercise will pump blood from your lower parts of the body. It will also engage your upper limbs and make your heart beat faster. if you do it regularly, you don’t actually need another cardio workout. You can gradually increase the number of repetitions to 50 and try to do at least 3 sets every day.
Now when you are doing squats, make sure that your back is upright, when you reach down and then come back up. Make sure that your body weight is balanced on your heels and not on your toes. Try to start with 15 repetitions and do at least 3 sets every day. You can gradually increase the number of repetitions to 20, this is also an important exercise. It will work out your hamstrings, your glutes, your quadriceps, your back muscle and it can also be considered as an aerobic exercise.
#3 Reverse crunches
Reverse crunches is the exercise that I recommend. Now you can find out how to do this exercise on YouTube itself. Reverse abdominal crunches is much more safer than ordinary abdominal crunches, try to start with at least 15 repetitions in one set and then you can gradually increase it up to 20 repetitions.
Now if you don’t have a skipping rope in your house, imagine that you are holding a skipping rope and skip at least 30 repetitions in one set, do 3 sets every day and if you are consistent and dedicated, you can reward yourself with an actual skipping rope after completing one month of this workout. Skipping is also an important cardio workout. It will also boost to your calf muscles, your hamstrings and your upper limbs.
Plank is actually a stretching position in which you are using your body weight to strengthen the core muscles of your body. Try to hold the plank position for at least 30 seconds when you get started with it, and do at least 3 sets of the plank every day. If you do all these five exercises every day, you can complete it within 20 minutes, and the best thing is that you just have to do these exercises only five days a week. If you are finding it difficult to get started with the workouts, I have already made another video which will motivate you and which will help you to get started with your workouts and exercises.
If you haven’t watched that video, you can find the link in the description box and also in the I button. Women in India, they are the cornerstone of each and every house. If you are unhealthy, your whole family becomes unhealthy. Who’s going to take care of your children and your family if you are not caring about your own health. To watch more videos on health, fitness, Subscribe to our youtube channel. I’m closing on that note. This is me doctor Prasoon signing off. Take care, stay healthy, and thank you so much for watching.