Working Women Fitness: Do these 5 exercises for just 3 days, weight will not increase, stiffness will not come

Staying fit is very important for working women. Fitness experts say that if they do these 5 easy exercises even 3-4 days a week, they can be protected from many diseases.

Maintaining a healthy and active lifestyle is a challenge for working women. Often they have to face multiple responsibilities of home and office. For this reason, they ignore their fitness. Experts say that they should do only 5 exercises by taking a few minutes out of their daily routine. It is not even that difficult. Here, celebrity fitness coach and founder of Yash Fitness, Yash Agarwal lists five easy working women's fitness exercises. This will not only strengthen the muscles of women but will also promote overall wellness.

Why is it important for working women to exercise?

Exercise reduces stress. Fatigue goes away. Work performance improves. It helps fight chronic stress. This improves the quality of sleep. Regular physical activity can reduce the risk of coronary heart disease. Staying active can help with weight management. It helps in controlling blood pressure. Reduces insulin requirement of diabetes patient and increases good HDL cholesterol level.

Here are 5 exercises recommended by fitness coaches, which working women should do daily

1 Plank (Plank Exercise)

Yash Aggarwal explains, “Working women can do 2-3 sets of plank exercise. Plank is the best exercise to strengthen the main muscles. It helps in maintaining stability and good posture. Planks contribute to reducing back pain and increasing overall balance with a strong core.

How to do

One can start by lying face down on the floor.

Raise yourself up on arms and toes.

Keeping the body in a straight line from head to heels, engaging the core muscles.

Stay in this position for 30 to 60 seconds.

2 Squats Exercise

Try doing it 2-3 sets.

According to Yash Aggarwal, squats target the muscles of the lower body. This includes the quadriceps, hamstrings and glutes. Squats tone the lower body. Increases ability to work. This helps in performing daily activities.

How to do

Stand with feet hip-width apart.

Lean the body down as if sitting on an imaginary chair. Keep the chest upwards. Keep the knees behind the toes.

Initially 10 to 15 squats can be done. The number can be increased if comfortable.

3 Push-ups (Push-ups for working women)

2-3 sets can be done for fitness. Push-ups are an effective way to work on upper body strength. Specifically, it works the chest, shoulders, and triceps. It not only improves upper body strength, but also increases overall muscle tone.

How to do

Begin with plank position. Bring the body down by bending the elbows and keeping them close to the arms.

Come back to the starting position.

Start with 5 – 10 push-ups and gradually build up over time.

4 Lunges (Lunges for Working women)

It can be set 2-3. Lunges improve balance by targeting the leg muscles. It strengthens the legs, improves flexibility and prevents muscle imbalances.

How to do

Taking a step forward with one leg, lower the body down until both knees are bent at 90 degree angles. The front knee should be directly above the ankle and the back knee should be above the floor.

Do 10 lunges on each leg. Increase slowly.

5 Jumping Jack (Jumping Jack for working women)

Try doing it 2-3 sets. Jumping jacks promote cardiovascular activities. This helps in increasing the heart rate and metabolism. Jumping jacks are an effective way to incorporate cardio into the routine. It promotes better heart health and calorie burn (working women fitness exercises).

How to do

Begin by standing with feet together and hands at sides.

Jump the legs out to the side and raise the arms up.

Return to starting position and repeat 20 to 30 times.

Before starting exercise it is important to keep some things in mind

1 It is important to warm up before starting a safe and effective exercise and cool down afterwards.

Incorporating 2 in 5 easy fitness exercises 3-4 times a week can improve our overall health.

Remember that consistency is key. Even taking a little time throughout the day for physical activity can make you healthy and energetic.