Weight Loss, Diet and Fitness Program

This mini-routine builds strenght and increases flexibility and it takes just a few minutes to do. movements should be smooth and unhurried.

Easy Push-Ups. For back, chest, arms:
1. Kneel with knees below hips.
2. Lower yourself slowly towards the ground as if trying to touch your nose to the floor. Keep back straight and tummy in.
3. Repeat 10 times. Try to keep your weight over your arms. Attempt more repetitions every time you exercise, eventually building up to 30.
4. When you’re stronger, work harder by adopting the position below, taking more weight on your upper body.
5. Stretch your back and arms by pushing back into the position show n below. Feel the stretch along your spine up intoyour shoulders and armsRest in this position for atleast 30 seconds after you do the push-ups.

Simple Squats. For bottom and legs:
1. Stand with feet hip-width apart.
2. Lower your bottom towards the ground, as if you’re attempting to sit down on an imaginary chair. Keep knees over ankles with your chest lifted. Repeat this 10 times. Attempt more repetitions each time you exercise, and gradually build up to doing 30.
3. Using a chair to support right leg, keep hips paralleland bend forwards slightly feeling stretch in back of thigh. Repeat on the other side.

Hollow Tummy. For lower abdomen:
1. Lie on your back with legs raised. Breathe in. As you exhale, contract the stomach as tightly as you can.
2. Rock your legs back and forward, keep your abdomen contracted as hard as you can. Aim to rock for 30 seconds.