exercise Archives

May 16, 2022 By GOQii 8 Comments

Planks: The Quick and Easy Way to Stay Fit!

With everyone’s busy schedule, even squeezing in a 15 minute workout seems like a stretch. Quite honestly, we all want to be fit, lose weight, gain muscle, reduce belly fat or increase stamina and so on, but very rarely find the time to do it. In such a scenario, it is necessary to think about which workouts consume less time but are more effective. There are many exercises that you can perform at any time, anywhere and with no equipment. One such workout is Planks.

Planks strengthen your mid-section, upper-body and lower-body muscles along with the front of your body. It also strengthens the inner core muscles that support your joints. At a time, it works on all your core muscles. It can also help you improve posture, balance and overall fitness.

How To Hold A Plank

Lie face down with forearms on the floor and hands clasped
Extend your legs behind the body and rise up on the toes
Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can)

Plank Variations and How to Perform Them

There are different variations for the plank which are a little difficult to perform. Let’s explore them!

Side Plank: Roll to the side and come up on one foot and elbow. Make sure your hips are lifted and the core is engaged. Hang tight for 30-60 seconds (or as long as you can)
Reverse Plank: Start by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Keep your body in a straight diagonal line from your shoulders to heels. Ensure that your hips are in line
Dynamic Prone Plank: Starting with a standard plank position, raise the hips as high as they can go and then lower them back down. Continue this movement for as long as possible. Make sure the Back stays straight and the hips don’t droop.
Plank to Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then, move one arm at a time back into the plank position (forearms on the ground). Repeat alternating the arm that makes the first move
Jumping Jack Planks: There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line) but keep your feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one)

Fun Fact: Just by holding a plank for 30 secs a day, you can make your core stronger. It also helps you lose fat!

One word of caution is being careful when performing planks. Overdoing it could lead to injury. This is important if you have back pain or an injury. If you’re trying it for the first time, get into it slowly and gradually till you can hold the plank for longer duration. The duration can be increased with practice.

Points to Remember

Keep breathing while doing the Plank. In essence, don’t hold your breath
Ensure that your hips, head or shoulders do not drop
Don’t place your hands very close, it can create internal rotation and instability in your shoulder joint
Try to hold the Plank in a proper position for a short duration rather than holding it in a wrong position for a longer time

What do you think? Try out planks and its variations and let us know your thoughts in the comments below!

For more on Fitness, check out Healthy Reads or tune in to LIVE sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce

May 2, 2022 By Parwage Alam Leave a Comment

Top 10 Excuses To Avoid Being Fit and How To Overcome Them

Have you ever told yourself, “I’m going to stop this habit and start being healthy tomorrow” or after a night of binge-eating you promised to make healthier choices but never followed through? After forming unhealthy habits, we all understand the need to be active and healthy but most of us find it difficult to change our lifestyle. The reasons may vary from lack of motivation and time to older age and body aches.

Everyone has their own reasons intertwined with the realities of everyday life getting in the way of being more active. In today’s topic, I have highlighted the Top 10 Excuses People Make To Avoid Being Fit and How You Can Overcome Them!

1. I Don’t Have Enough Time
Not having enough time simply means that you need to make time. This can be as simple as squeezing in short walks throughout the day. Drive less, walk more. Select activities that require minimal time such as walking, jogging, or climbing stairs. Remember that every little step counts!

Look at it this way – If we can give 10 hours a day to earn wealth, we can easily give 30 minutes a day to be healthy.

2. I Think Exercise is Boring
Any routine when repeated day in and day out gets boring. It’s the same with exercise but it doesn’t necessarily have to be boring. Mixing up your routine can solve this issue. Try new workouts, exercise with a friend, join a local walking group or take up a team sport. Think back on physical activities you enjoyed as a child. Did you love roller skating, cycling, skipping, frisbee, tennis or jumping on a trampoline? Additionally, you can include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

3. Lack of Motivation
Try to watch one motivational video every day. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Once you are done with your workout, share it on your preferred social network so your well-wishers can appreciate your efforts, follow your progress and eventually boost your motivation levels. Invite a friend to exercise with you on a regular basis, Join an exercise group or class.

If you still think you are not motivated, join the GOQii Family. Our coaches and experts will motivate you to be the best version of yourself. You can even seek inspiration on GOQii Play within the GOQii App or subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

4. I’m Too Tired to Exercise After Work
No energy to exercise? But without exercise, you’ll have no energy at all. It’s a vicious cycle. Breaking the cycle with physical activity is one of the best gifts you can give yourself.

Exercising or being physically active doesn’t need to be difficult. You can wake up 30 mins early to exercise. A small run of 10-15 mins or cycling for 15-20 mins can go a long way in keeping you healthy. At work, you can even brisk walk or climb stairs during your lunch break.

5. I’m Too Lazy to Exercise
If the mere thought of a morning jog makes you feel tired, you need to change the way you think. Start by setting realistic expectations. If your mental bar is too high, you might give up without even trying. Whenever you notice that you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements such as, “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually, you’ll no longer feel worn out.

Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy. Go for a walk in the morning, not as a physical activity but to enjoy nature. Start spending 1% of your day for exercise and gradually it will increase.

6. Fear of Injury
If you’re nervous about injuries, there’s literally no need to worry. Start with a simple walking program followed by a warm up and a cool down to prevent injury. As you become more confident in your abilities, add new activities to your routine. Choose activities involving minimum risk. You can also learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

7. I’ve Tried Earlier and Failed
Success never comes immediately. Based on certain factors, your progress might be fast or slow. Failure is just another step to success. Currently, if you are not involved in any exercise, start with the basics and gradually increase your intensity. Begin with small workouts and build up to more intense workouts when your body is ready. Set some realistic goals and remember why you’re exercising. Once you achieve your goals, reward yourself. It will keep you motivated. Don’t give up and keep moving forward. You’ll find success eventually.

8. ‘It’s too Hot’, It’s too Cold’, ‘It’s Raining’
There’s always something you can do, regardless of the weather. Don’t try to use seasons as your obstacles, rather, make them your opportunity. Use a variety of indoor and outdoor activities to choose from so that the weather can’t interfere with your exercise routine. With regards to the indoor activities, you can choose different exercises or routines such as the 7 Min Exercise, Tabata, 9 Min Exercise format, Ab format etc. If you are planning outdoor activities, try football, kabaddi, cycling, running, jogging or trekking. During monsoons, if you’re stuck in the market – go to a shopping mall and window shop. Choose weather-specific activities such as skiing or snow-play in winter or swimming in summer.

9. I Can’t Afford Health Club Fees
You don’t really need a club membership to be fit. Nature has already provided all the resources you need to get active. If required, you can use very simple, basic and effective props, like a Resistance Band, Bosu Ball, Yoga Mat, Kettlebell, Suspension Trainer, Swiss Ball, etc. Among all of the above – my favourite workout is with your own body weight. Here are some exercises you can incorporate in your routine: Push Ups, Jumping Jacks, Squats, Lunges, Plank, Mountain Climbers, Burpees, Pull Ups, Calf Raises, Sit-ups, and Jogging. Once you are used to it – try some variations and increase the intensity.

10. Too Much Traveling
Most people travel a lot and they always have an excuse that you are not getting enough time to workout. So for them, I have already written a separate blog. Please check: Stay Fit While Traveling.

One small drop can create a ripple in the water. Why do you think that one small workout isn’t going to make a difference? If you decide to achieve your fitness goal, no one can stop you from getting there. The first step is always the hardest but once you take it, there’s no stopping!

Can you think of better excuses? Let us know in the comments below and we’ll give you ways to beat them!

Go forth and #BeTheForce!

March 28, 2022 By Priyanka Mangla 5 Comments

6 Tricks To Help You Make Exercise A Habit

More often than not, when you’ve begun a new exercise routine to get in shape, your intentions don’t often match your actions. You begin to realize there’s a big gap between having an intention of achieving something and actually doing the work to fulfil that intention. There’s no need to beat yourself about it. There’s always a way to bridge that gap. Let’s look at a few tricks that can help you make exercise a habit!

How to Make Exercise a Habit

Set a Goal and Send a Reminder to Yourself: I wanted to exercise because I always wanted to stay fit like a soldier – this was my goal. I set a reminder on my phone for 5 AM as “Stay fit like a soldier “. This served as my morning alarm as well. Setting a goal where you remind yourself everyday will never let you sleep without ensuring that you exercised that day.
Challenge a Friend: The day you plan to start exercising, challenge your friend. I texted my friend, “hey, in the next 30 days, I am going to increase my stamina from 6/10 to 10/10 “. Believe me, your friend will never let you forget that you need to exercise daily.
Use the 21/90 Rule: This rule says that It takes 21 days to create a habit. It takes 90 days to create a lifestyle. You just don’t skip a day for 21 straight days. In these 3 weeks, exercise will become your habit. And once you are able to do it, you will continue doing it for another 90 days.
Reward Yourself With 1 Rest Day: Keep 1 day as your ”rest day “. This is important for your muscle recovery too.
Make It Pleasurable: During the lockdown, some music of your choice will do the magic. You will love your exercise without getting bored. This is actually something I do and enjoy a lot. When the circumstances will become favorable to go out, enjoy the beauty of nature, fresh morning air, the beautiful sky as the sun shines and the chirping of birds.
Take Baby Steps: Last but the most useful trick! When I started exercising, I had full “josh”, I forgot to count the sets and reps and just exercised with lots of energy. I had in mind, the more I will do, the sooner I will get the results. But the reverse happened. I had no energy for Day 2. So, this served as a lesson – doing too much, in the beginning, leads to burnout; which may lead to quitting the habit. So, the key is, start with light intensity exercises for 15-30 minutes in the beginning. Our only aim is to be regular. “One workout at a time. One day at a time. One meal at a time“ – Chalene Johnson.

Now that you’re aware of these simple tricks, let’s aim at making exercise a habit! Enjoy your exercise to enjoy the glow of good health. For proper guidance on exercise, form and posture, schedule GOQii Pro classes with experts on the GOQii App.

Stay safe, stay healthy, get active and #BeTheForce!

March 21, 2022 By Vandana Juneja Leave a Comment

5 Powerful Bodyweight Exercises For Lower Back

With sedentary jobs and increased sitting time, we are much more prone to weak and underutilized muscles, leading to faulty postures and eventually lower back pain. So, it’s all the more important to work on strengthening our core/lower back muscles. A strong back not only makes you look aesthetically great, it also helps you maintain/improve your posture and protects from any back pain/injury. And what’s best, when you can use your own bodyweight as a tool to gain strength, rather than rely on fancy equipment!

5 Effective Bodyweight Exercises For Lower Back

1. Plank
The plank is an excellent exercise to strengthen your core, it works on your abdominal muscles and the entire back from the pelvis, along the spine and up to the shoulder girdle. It also engages the entire lower limbs.

How to do a Plank?

Begin in the plank position, with your face down and your forearms and toes on the floor. Your elbows should be directly under your shoulders and your forearms should be facing forward. Your head should be relaxed and you should be looking at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from head to toes with no sagging or upward bend. This is the neutral spine position.
Hold this position for 10-15 seconds, release onto the floor and as you progress, you can increase the hold time to 30 sec/1 min/ 2 min.

2. Side Plank
The side plank works on your core, along with the internal and external oblique muscles that collectively help to control the rotational movements of our spine. A regular plank keeps our core stabilized, while working on the transverse abdominis muscle, whereas the side plank has a stronger emphasis on the quadratus lumborum or the part of the back side of the abdominal wall that plays a major role in preventing back pain.

How to do a Side Plank?

Start with your elbow positioned directly below your shoulder, with the forearm resting on the ground.
Keep the feet stacked or staggered (depending on your core strength), lift up your bottom, through the lower obliques until the body is in a straight line. Keep the shoulders and hips stacked.
Perform one to three sets for 10-30 seconds, or as long as you can maintain proper form.
For Beginners: You can drop the knee to the floor for additional support or find an elevated surface to place the hand or forearm, reducing the challenge on the core.

3. Quadruped Limb Raises/ Bird Dog
The bird dog is a simple core exercise that improves stability, strength (of core, hips and back muscles), mobility and alignment of the entire spine. Hence is very effective in relieving low back pain.

How to do a Bird Dog?

Begin on all fours in the tabletop position, with your hands placed under the shoulders and knees under the hips. Maintain a neutral spine and draw your shoulders blades together.
Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
Hold this position for a few seconds, then lower back down to the starting position. Repeat with the left arm and right leg. You can do 8-10 repetitions each side and progress with more sets.

4. Back Extension Exercise/Superman Pose
An exercise named after “the Man of Steel”, should definitely give your back muscles the power of steel, to keep you away from back pain and increase your mobility and strength for daily activities. The Superman pose is a great bodyweight exercise that engages your entire core- including the abdominals, obliques, back extensors, hamstrings, glutes and the arms too.

How to do a Superman?

Begin by lying with your belly on the floor, head in neutral position and arms extended over your head, so that a straight line is created from the tips of your finger to the toes.
Slowly lift your arms and legs off the ground at the same time, tightening your glutes(butt) as you lift up. Hold the position at the top, for 3-5 seconds.
Gradually lower your arms and legs to the floor. Repeat the movement 5-10 times, depending on your fitness level.
Increase difficulty level: If you think the above move is easy, you can increase the challenge by making this an isometric exercise. Hold the top position for 30-60 seconds, or as long as you can maintain proper form.

5. Bridge/Supine Gluteal Bridge
The bridge is a great exercise for improving hip mobility and strengthening your lower back muscles, using your own bodyweight. This exercise targets the back of your legs, or posterior chain, that includes your hamstrings and glutes.

How to do it?

Lie on your back with your knees bent. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths.
Return to the starting position and repeat. You can do up to 3 sets of 10-15 repetitions.
Increase difficulty level: by performing this exercise with a single leg, while maintaining level hips.

So, if you are looking to strengthen your back muscles using your own bodyweight and no equipment, you now know what exercises to do and how to progress ahead. You can do the exercises, 2-3 times a week and also can add to any workout routine that you have been following.

We hope this article on bodyweight exercises for lower back helps you. Do leave your thoughts in the comments below. For more home workouts and exercises, check out Healthy Reads or you can join our fitness experts for live, interactive sessions on GOQii PRO within the GOQii App.

#BeTheForce