Celebrity trainer Abbas Ali shares easy-to-do exercises for dads | HP

Celebrity trainer Abbas Ali shares easy-to-do exercises for dads

Celebrity trainer Abbas Ali

Our fathers work really hard the whole day and like to be seated in front of the TV watching cricket, news or even a TV series he is addicted to. Doesn’t sound bad, does it? Well, if you want your daddy dear to spend the rest of his life healthy and fit, you have to make him ditch the sofa. This Father’s day, spend quality time and bond with him over fitness with these easy-to-do exercises at home , suggested by Abbas Ali.

With experience of over two decades, Abbas is a well-known name in the industry, having trained celebrities like Shahid Kapoor, Shilpa Shetty, Sonakshi Sinha and Zareen Khan amongst many others. He is a Reebok Master Trainer.

So, what are you waiting for? Show love for your dad by pushing him to be stronger, fitter, leaner this Father’s Day.

1. NAMASKAR (HINDU PUSHUP):

The starting position of a Hindu push up requires you to create a V with your body. Lower your body bringing your arms to the floor keeping your elbows tucked in. Your legs should be straight and the angle of your hips should remain the same. Bring your body parallel to the floor; your hands should be in level with your waist as you begin to push up with your arms. Straighten your arms and contract your glutes and lower back muscles to come up into a “Raised Cobra” position. Push your hips forward to increase this stretch; hold, and head back to the first position. The benefit of this form is that it helps to work almost every major muscle group of the body.

Breathing Technique:

While doing the Hindu Push up you must inhale at the start of the rep and exhale at the mid-point when you’re down at the push up position. You must repeat the same technique from the midpoint to the start point.

Rep Speed: One must maintain 1 speed while doing the entire rep.

2. SQUATS:

Squats are a compound/power movement that primarily focuses on the muscles of the lower body like the Quadriceps, Glutes and Hamstrings. While performing a squat take a slightly wider stance to the hip width. Its starts from a standing position, thereon squat till your hip travels below the knee level and then set back to the upright position.

Breathing technique: Inhale and inflate your lungs before your start the rep, and exhale once you’re done with the rep.

Rep Speed: Slow on your way down squatting, fast and explosive but in control on your way up to the upright position.

3 . PUSH-UPS:

Start on your hands and knees. Place your hands underneath your shoulders but slightly wider than them. Come onto the balls of your feet and the heels of your hands, and then walk back until you’re in the plank position. Keep your hips lifted to avoid the lower back bowing, so the belly sags towards the ground. Begin to bend your elbows, lowering your body towards the floor. Keep your elbows slightly close to your body, this way the enhance is divided to all 3 working muscles- chest, shoulder and triceps and its less taxing to the shoulder joint.


Breathing technique:
Inhale and inflate your lungs before your start the rep, and exhale once you’re done with the rep.

Rep Speed: Slow on your way down, fast and explosive but in control on your way up to the upright position.

4. SIT-UPS:

It begins with lying down on the floor with a straight back, knees bent and feet planted on the ground firmly. Exhale and sit up till your upper body is upright and your chest is touching your thigh. Slowly get back to your start position by going back to the floor inhaling.

Breathing technique: Exhale and sit up, inhale while going back to the floor.

Rep Speed: Fast but controlled while sitting up and slowly while going down to the start position.
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