The best gift you can give your mother -- a 30-minute workout!
Photograph: Kind courtesy Rediff Archives
Whether you are a working-mom, stay-at-home mom or work-from-home mom, motherhood is a full-time job by itself.
There's little time for yourself in between the demands of the office and the family; especially time to give to your own health and fitness.
Mothers are the lifeline of every family, and so, we need (and want) our moms to be fit and strong.
Thirty minutes is all you need for a full body workout; and the benefits are many.
For starters, a 30-minute routine will keep you motivated enough to workout regularly, besides helping you to lose weight, improve memory and reduce stress.
All you need is an appropriate space, which can either be an area in the office or at home. You can do each exercise for one minute, rest for 30 seconds, and then repeat the cycle.
Jumping Jacks
Why do it
Any fitness expert would stress on the importance of warming up before moving on to more intense exercises.
Jumping jacks are a great way to warm up.
A one or two minute jumping jack exercises can loosen your muscles with more flow of oxygen into the bloodstream.
It helps improve your flexibility and increase stamina. It also helps you tone your body.
How to do it right
Squats
Why do it
Squats help in building muscles and strengthening your lower back muscles.
Not only does it help you lose weight, but also keeps the body toned. Squats also improve your good body posture.
How to do it right
Planks
Why do it
If you need to lose calories fast, planks can help you by boosting your metabolism. It also improves your body balance and strengthens your core.
How to do it right
Lunges
Why do it
Lunges work effectively on large muscles like quadriceps and hamstrings, while strengthening the buttocks and legs.
This exercise is a great way to improve your hip flexibility and core strength. However, make sure you are adept with the basic front lunge before you move on to its other variations.
How to do it right
The upper body should be kept straight and one leg should be put forward by lowering the hips until both the knees are perpendicular to each other.
Burpees
Why do it
Burpees are a powerhouse combination of squats, planks, push-ups and jumps -- in short, all your core-strengthening exercises.
Some would consider it a complete workout in itself since it makes you strong, improves body balance, and burns calories like nothing else.
How to do it right
How to cool down
Cooling down is as important as warming up.
Cooling down exercises help your body to smoothly transition from workout mode to a state of rest.
They reduce the strain on your heart muscles from exerting itself to slowing down to a normal pace.
Cooling down prevents possible dizziness and other discomfort that may arise from a sudden stop.
Some good ways to cool down include walking and simple stretches.
The author Bhavya Sharma is health and fitness expert at UrbanClap.com.
Fat to Fit: How I lost 42 kilos in six months
Keto diet may not be the best way to lose weight
People who skip breakfast more likely to have larger waists
Have 5 minutes? Try these yoga asanas to relieve stress