Fit n Fab

Get fit with tips from our expert

Ab crunch on Swiss ball.

I am in my early 20s. What kind of exercise should I practice to shape my abs? — Prajna

You can start by doing a lot of crunches, sit-ups, criss-cross, ball crunch to work on upper abs. Then progress to alternate and double leg raises, reverse crunch, ball jackknife, plank for lower abs. Do not compromise on your form.

I am 51 years old. I am 5 ft 8 and I weigh 77.5 kg. I work as a sales manager and travel for about 4 to 5 days a week. I exercise half an hour daily with 20 surya namaskars. I have no history of ailments. I wish to lose about 8 kg. — Raghu A

You’ll have to include some form of cardio with your surya namaskar like walking, jogging, skipping or jumping jacks. To see visible changes, you have to break out of your comfort zone. Also, consult a dietician for a specific food plan. It can make all the difference as exercise and food go hand in hand.

I am in my 30s and I lack stamina. I am neither overweight nor too lean. I hold a desk job with the minimum amount of physical activity. What kind of exercise should I take up? — Divakar

Start with low-intensity workouts comprising walking for 30 minutes a day. It is important to introduce your body to short workouts gradually to help it adapt and make a habit of it. Follow this for the first week and gradually increase from 30 minutes to 40 minutes for 3 to 5 days a week. Once you start feeling stronger and fitter, you can add other exercises to your routine.

I am 32, 5 ft 5 and I weigh 60 kg. I walk for 45 minutes every morning. Is walking alone enough to lose weight and tone the body? — Vishalakshi

Body hits a plateau if a similar workout is done over a period of time. Surprise yourself and your body by adding variation to your cardio routine and also add some bodyweight workout to tone your body.

I am in my 50s and I have suffered a few falls in the last couple of months. Are there any exercises that can help improve balance? — Jayashree

Start working on your core muscles to strengthen them. Pilates is a great way to get that. It will also help in creating overall awareness about your weight placement and balance which will help you in your everyday life.

The author is a celebrity fitness expert and founder of Body Image & Fitocratic. 

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