Burn those extra calories: Here are some tips to try at home

The new generation of women is physically and mentally strong. Gone are the days when they would be limited to household chores. Today, women focus on self-care through workouts in the gym, practicing Yoga and Zumba.

And for those who can't take up either of these, don't worry, here are some workouts for a fit and flexible body. Interestingly, these can be done at home without any equipment

Fitness For girls can be categorized into two periods -- Teenage and Postpartum.

During puberty, hormonal activity of women will achieve its efficiency. Consuming a high-fat, low-energy diet will likely upset the balance of these hormones. Therefore, workouts that help maintain hormonal balance are the best option for teenagers.

Light weight-loss workouts should be prioritized. A combination of cardio exercises and strength training will be ideal.

Cardio exercises like jogging, cycling, running, skipping, aerobics and swimming and using the treadmill help women to lose fat.

Spare your two days in a week for workout; exercise for about an hour.

Strength workouts get the whole body fit and these should be included in the training.

Postpartum fitness

Pregnancy is a period of hormonal changes. During these days, a woman's body naturally begins to gain weight. Diet and lifestyle during pregnancy can fuel it. So, care need be taken to not exceed the pre-pregnancy weight beyond 4kg. 

Women tend to spare some time for postnatal treatment. In case of normal delivery, it would be two months. In case of cesarean, it will be a maximum of three months. After that you can gradually start doing workouts.

You should start with mild exercises like cardio. Exercises like stretching can improve body flexibility. Planks, crunches and back extension exercises will help in strengthening the abdominal muscles. Thereby, you can burn excess calories and lose belly fat.

Walking slowly for 10-15 minutes is good for knee bones. Walking up small hills or stairs at home can be beneficial.

Crunches

Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Place your hands behind your head for support, but avoid pulling on your head or neck. Lift your shoulders off the ground, curling up towards your knees. Focus on squeezing your abdominal muscles as you lift. Hold for a count of 1-2 seconds at the top of the movement. Slowly lower your shoulders back down to the starting position.

Bridges

Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Slowly lift your hips up towards the ceiling, squeezing your glutes and lower back muscles as you lift. Hold for a count of 2-3 seconds at the top of the movement. Slowly lower your hips back down to the starting position. Repeat for 12-15 reps, 3-4 sets.

Criss-cross

Lie on your back with your arms extended overhead and legs lifted and bent at a 90-degree angle. Engage your core muscles by drawing your belly button towards your spine. Cross your right leg over your left leg, while simultaneously touching your left hand to your right knee. Quickly switch sides, crossing your left leg over your right leg and touching your right hand to your left knee. Continue alternating sides in a criss-cross motion.

Squat

Stand with your feet shoulder-width apart, toes facing forward or slightly outward. Keep your back straight, engage your core, and look forward. Slowly lower your body down into a seated position, keeping your weight in your heels. Lower down until your thighs are parallel to the ground, or as low as you can comfortably go. Pause for a moment, then push through your heels to return to standing. Stand straight with legs in. Bring your hands together in a clasping position in front of you, and bend your knees (as if trying to sit). Hold on like this for a few minutes and then return to the previous position.

Oblique Twist

Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground, keeping them a few inches apart. Hold a weight or medicine ball (optional) and twist your torso to the left, touching the weight to the ground beside you. Twist to the right, touching the weight to the ground on the other side.

Single Leg Deadlift 

Stand on one leg, keeping the other foot lifted off the ground. Hold a weight or dumbbell in the opposite hand of the standing leg. Bend at the hip and knee of the standing leg, keeping your back straight and core engaged. Lower your body down, keeping the weight close to your leg, until your thigh is almost parallel to the ground. Push through your heel to return to standing, squeezing your glutes and pushing your hips back. Repeat on the other leg.

One leg stretch

Stand on one leg, keeping the other foot lifted off the ground. Slowly lean forward, keeping your back straight, until you feel a stretch in the back of your leg. Hold for 15-30 seconds and switch legs.

Things to be taken care to maintain a fit body

Women's body structure is different from that of men. Therefore, care should be taken while exercising.

* Plan your workout in a way that it includes 30 per cent cardio, 20 per cent strength training and 10 per cent flexibility training.

* Emphasize on more fat-burning exercises. Exercises like pilates and sumo squat (wide squat) can help to achieve this.

* Consume food on time. Overeating should be avoided.

* Don't skip breakfast. This may affect the rate of metabolism and decrease it.

* Add more fruits and vegetables in your meals.