Summer tips: Special exercises every woman should do to stay fit!

Zee Media Bureau

New Delhi: Every women wants to stay fit and healthy. And one needs to do some physical activities to stay fit, but working out during summer can be bit of a challenge because of the heat and the sweat.

Here are some simplest and fun-to-do workouts for summer as suggested by fitness trainer Kiran Krishnakumar which one can easily do at a fitness center or while just taking a stroll around the nearby community park.

Side plank

With the help of this exercise one can toned their abdominal muscles. One just have to lay down on the left side, keeping the knees straight. Now, use the left arm and elbow to support the upper body. Now, raise the hips, so that there is a straight line between the shoulders and ankles. Hold this position for 30 seconds while breathing normally and then ease out to the resting position. One should turn and repeat the same from the right side of the body.

Second position plies

Stand with the feet spread wider than shoulder-width, slightly turn out the toes and bend your knees to lower the body so that the thighs are parallel to the floor. Now, raise the arms overhead, while resting down and back the shoulders. One should hold that position and breathe normally before pushing back to the first position.

Single-leg deadlift

This exercise is the most widely-prescribed exercise that takes care of the entire core, especially training the gluteus muscles. Bend the hips to tilt forward, simultaneously lowering your body at a comfortable rate and speed. Bend the knee so that the lower leg is rests in the air, parallel to the ground. Lower the upper body as much as one can and hold that position. Remember to breathe normally while in the hold position. While coming up, focus on the gluteus muscles to push your hips instead of putting the strain on your back. It is important to always keep the chest up and core engaged while performing this exercise.

Meditation

One must always include meditation or any regular breathing exercises to cool the body down before concluding the work out. In fact, merely lying down, emptying the mind and deep breathing works wonderfully.

(With IANS inputs)