<p><strong>I am in my 30s. I am reasonably fit but I am not able to lose my belly fat. I have heard a lot about pilates and I wish to try it. Will it help me lose my belly fat? </strong><em>— Tanya</em></p>.<p>Pilates is one of the best workouts there is. It’s excellent for strengthening, especially the core. This workout helps you build strong muscles around the core that will protect your spine and abdomen along with other muscle groups.</p>.<p>However, as a workout for belly burn, you will need to do more than just pilates. Incorporate some cardio, like running or cycling or swimming or boxing. Along with this, focus on some core workouts, like ABT (abs butt thigh), core conditioning etc.</p>.<p>Last but not least, eat clean, ensure you get your protein, good carbs and good fat.</p>.<p><strong>I have recently recovered from a back injury and I wish to get back to my workout routine. What should I keep in mind to avoid aggravating the condition? </strong><em>— Hasan Kamal</em></p>.<p>The first thing to work on is rehab. You need to do everything that your physiotherapist or orthopaedic has advised. The focus should be to make the back muscles strong, to regain flexibility in the area that was injured. After this, you can add some workouts that focus more on isolation and isometric. <br />Do not do high-intensity workouts.</p>.<p><strong>I have recently discovered that I have fibroids in my uterus. I am a housewife and I am reasonably fit. Can exercise help cure the condition? </strong><em>— Vasumati</em></p>.<p>Fibroids are most commonly seen tumours of the reproductive system. Around 20% to 50% of women of reproductive age have fibroids and women nearing menopause are at the greatest risk of fibroids. They are a result of extra oestrogen in the body.</p>.<p>Women with excess fat, especially abdominal fat, are more likely to overproduce oestrogen. Therefore, exercise to reduce fat can help to reduce the risk of fibroids. Some basic exercises like bridge pose, walking, swimming and cycling will help.</p>.<p><strong>I wish to start biking to work to avoid the killer traffic. My workplace is around 13 km from my home. What is the level of fitness that I need to cycle without tiring myself out? And what are the dos and don’ts? </strong><em>— Niranjan Phadnis</em></p>.<p>If you have been exercising for two months, regularly, then 13 km should not be a problem. However, if you have just started exercising and never cycled, then a slow start is better to avoid excess soreness. Start with morning 5-km cycling and then gradually increase the distance. When you are comfortable covering 10 km, start cycling to work.</p>
<p><strong>I am in my 30s. I am reasonably fit but I am not able to lose my belly fat. I have heard a lot about pilates and I wish to try it. Will it help me lose my belly fat? </strong><em>— Tanya</em></p>.<p>Pilates is one of the best workouts there is. It’s excellent for strengthening, especially the core. This workout helps you build strong muscles around the core that will protect your spine and abdomen along with other muscle groups.</p>.<p>However, as a workout for belly burn, you will need to do more than just pilates. Incorporate some cardio, like running or cycling or swimming or boxing. Along with this, focus on some core workouts, like ABT (abs butt thigh), core conditioning etc.</p>.<p>Last but not least, eat clean, ensure you get your protein, good carbs and good fat.</p>.<p><strong>I have recently recovered from a back injury and I wish to get back to my workout routine. What should I keep in mind to avoid aggravating the condition? </strong><em>— Hasan Kamal</em></p>.<p>The first thing to work on is rehab. You need to do everything that your physiotherapist or orthopaedic has advised. The focus should be to make the back muscles strong, to regain flexibility in the area that was injured. After this, you can add some workouts that focus more on isolation and isometric. <br />Do not do high-intensity workouts.</p>.<p><strong>I have recently discovered that I have fibroids in my uterus. I am a housewife and I am reasonably fit. Can exercise help cure the condition? </strong><em>— Vasumati</em></p>.<p>Fibroids are most commonly seen tumours of the reproductive system. Around 20% to 50% of women of reproductive age have fibroids and women nearing menopause are at the greatest risk of fibroids. They are a result of extra oestrogen in the body.</p>.<p>Women with excess fat, especially abdominal fat, are more likely to overproduce oestrogen. Therefore, exercise to reduce fat can help to reduce the risk of fibroids. Some basic exercises like bridge pose, walking, swimming and cycling will help.</p>.<p><strong>I wish to start biking to work to avoid the killer traffic. My workplace is around 13 km from my home. What is the level of fitness that I need to cycle without tiring myself out? And what are the dos and don’ts? </strong><em>— Niranjan Phadnis</em></p>.<p>If you have been exercising for two months, regularly, then 13 km should not be a problem. However, if you have just started exercising and never cycled, then a slow start is better to avoid excess soreness. Start with morning 5-km cycling and then gradually increase the distance. When you are comfortable covering 10 km, start cycling to work.</p>