Regular exercise according to the program will create specific condition in the body. This frame of mind not only brings about glee/ Happiness in the person; working-out but also produce immunity against disease in the body.
Women's exercise program consists of three phases. If your health is normal and you are not suffering from any disease than do the following exercise from which you will get more health, Physical energy and efficiency. In addition to that body will be more flexible and improve the blood circulation and will be more active. All this is neither assumptions nor illusion but has been practically proved. Regular exercise according to the program will create specific condition in the body. This frame of mind not only brings about glee/ Happiness in the person; working-out but also produce immunity against disease in the body. People who exercise will better defend the mishaps of life. Special type of exercise is required for the Women in the condition of special days or has experienced the birth giving process that will be discussed later.
Persuade the body for workout/ Warm-up Exercise:
Before starting the actual exercise light exercise is necessary to warm-up the body and elastic the muscles. First of all put your hands equal to your hips now jump on your toes and keep your legs on an aureate distance and now move your hands up above your head and now bring your hands back to the previous/first position means equal to your hips , this occurs one time. Keep the distance in your both feet as it is equal to the distance between your shoulders. According to your power and tolerance do this exercise between 10 to 30 times in 10 to 30 seconds. If you are healthy or of old age then move your both hands up but don’t jump. Initially it’s better to start in less quantity and then slowly increase the amount. By this exercise you will be ready for the real exercise.
Exercise for belly:
lay down on the floor with the help of our back so that you both hands are join with limbs, hand palm will on floor and both foot will be joined together now join your both knees and bring your legs toward your chest in a way that your ankles will be parallel to your hips . Now straightened your both legs slowly towards the roof so that it makes the angle of 90 degree above the floor. Now slowly bend your knees and bring them towards your hips and now lay down your legs on floor as it is in the first position. Do these exercise two to four times and then you will easily learn it. According to your age and power do/perform this exercise 4 to 16 times but gradually increase the quantity.
Exercise for body:
Stand up straight put your hands straight towards your body Keep the distance in your both feet as it is equal to the distance between your shoulders. Now move your right hand above your head, during this breath in (or chest should be filled) hips will be stationed and belly shall be pressed inwards. Bend towards right so the stretch can be fell in your back. Stay in this position for four seconds. Now move back your right hand equal to your hips. Now repeat this by moving your left hand above your head. According to your age and power do/perform this exercise 6 to 12 times but gradually increase the quantity.
Exercise for central body, hips, back and hips:
For this exercise easily lay down motionless on the floor and fold your both arms on the floor and put your chin on them, both feet should be straight and together, toes should be stable on the floor. Now keep lying and press you hips and squeeze the ornaments and stay in this position for 6 seconds and now release it and repeat this after 6 seconds. According to your age and power do/perform this exercise 4 to 14 times but gradually increase the quantity.
*Exercise for arm, Shoulders and Chest: Stand up straight and keep the distance in your both feet as it is equal to the distance between your shoulders, your head should be up, hips and tummy should be pressed inwards both arms should be expanded outwards the body and hand-palms should be upward. Now move your arms backward 12 times, initially make small circle than gradually increase the size. Now release the arms downward. Second exercise is that put your palm facing floor and move them 12 times like initial but from front make the circles towards back and gradually increase the size. Now leave your hands down and take some break. According to your age and power do/perform these exercise 1 to 3 times.
*Jogging or walk while standing: Stand in a smooth surface and take steps on floor with your feet exactly like you are walking, but don’t move forward. This is the fifth and last exercise of our existing system which is also known as cardiovascular exercise; this is aerobics’ exercise during which deep breathing in taken with concentration. According to your age and power do/perform this exercise for 1 to 2 minutes. After this last exercise slow down the movement of your hands, feet and body and finish this exercise program.
