COOL DOWN STRETCHES.


Sitting Forward Bend


Single Leg Stretch


Double Leg Stretch

2 min Meditation

Shaping Exercises

Double Leg Raise


Knee Tuck


Lying Single Raise


Criss Cross

Front Leg Raise


Back Cross Leg Raise

Toned Muscles have got some kind of shape unlike fats. For that shapely body, muscles are required to be put under certain amount of stress regularly as done during physical exercise. Moderate level of muscular stress, at least thrice a week, is enough for a toned shapely body. However, this has to be supported by a balanced diet program having enough complete protein. Do following exercises – 2 sets each with as much rep as possible in each set. Your rep no. should not come down on subsequent exercising days. For eg. If you do crunch for 30 reps in first set & 25 reps in second set, on your following days, you should maintain or increase the reps.

During first week of training restrict your rep range between 10 and 12. From second week onwards increase rep range as suggested hereunder. In case of back-pain, neck pain, joints pain etc. stop exercising immediately. If pain persists on the next day also, see a doctor. However, muscular pain during first two weeks is quite natural which should not bother you.

One fundamental rule for body shaping is to do more No. of sets and more No. of reps with moderate weights or with your own body weight. From this angle Body Shaping Program differs from Home Fitness Program.

WARM-UP:- Spot marching or jogging. Stationery cycle or Trade mill or Step up-down. 10 minutes to 15 minutes
STRETCH:- Stretch your neck, chest, back, thigh, hip, calf, hamstring, elbow joint and shoulder joint. Hold each stretch for 20 seconds.

EXERCISES :-

1	Window or chair push-ups (3 sets) 25 to 30 reps
2	Standing side bend (hands behind neck) 3 sets 30 reps
3	Half squat (3 sets) 30 reps
4	Wide stance half squat (3 sets) 30 reps
5	Single calf raise (3 sets) 60 reps
6	Standing leg raise front (2 set) 35 to 40 each leg
7	Standing leg raise side (2 set) 35 to 40 each leg
8	Standing leg raise back (2 set) 35 to 40 each leg
9	Standing leg raise back 45 degree (2 set) 35 to 40 each leg
10	Standing leg raise front across (2 set) 35 to 40 each leg
11	Lying crunch (3 sets) 35 to 40 reps
12	Lying knee tuck (3 sets) 35 to 40 reps
13	Lying elevated crunch (3 sets) 35 to 40 reps
14	Lying criss cross (3 sets) 35 to 40 reps
15	Lying diamond crunch (3 sets) 35 to 40 reps
16	Lying splitting (3 sets) 35 to 40 reps
17	Lying oblique crunch (3 sets) 35 to 40 reps
18	Lying double leg raise (3 sets) 35 to 40 reps
19	Lying on chest back extension (3 sets) 35 to 40 reps
20	Lying on chest back leg raise (3 sets) 35 to 40 reps

Cool down:--

1	Sitting on floor forward bend (1 set) Hold for 1 minute
2	Sitting on floor leg stretch (1 set each leg) Hold for 1 minute
3	Sitting on floor both leg stretch (1 set) Hold for 1 minute
4	Sitting in padmasana position (1 set) Hold for 2 minutes

Shaping program for GYM goers: (with moderate weights)

1	D/ Biceps curl for Biceps 3 sets, 15 to 20 reps
2	D/ Kick-back for triceps 3 sets, 15 to 20 reps
3	D/ Flat bench press for Chest 3 sets, 20 to 25 reps
4	D/ Rowing single for Back 3 sets, 20 to 25 reps
5	D/ Lateral raise for Shoulder 3 sets, 15 to 20 reps
6	B/ Lunges for Thigh 3 sets, 10 to 15 each leg
7	Seated calf raise for Calf 3 sets, 20 to 25 reps each
8	Hanging leg raise for Abdomen 3 sets, 15 to 20 reps

NOTE:--
Program differs depending on body types and therefore consult a certified personal trainer or coach.

BODYSHAPING
E XERCISE



Single Calf Raise


Side Bend

shapingleg