Celebrity nutritionist Rujuta Diwekar shares 5 simple moves to tone the body while you WFH
You’ve run out of excuses
‘Work from home’ is a dream come true for many reasons — couch potatoes have a bed ready every time a yawn comes creeping up, the snacks cupboard is a 30 second walk away and you don’t have to hear perfectionist Priya yammer on about how she finished a two-hour workout before she made it to the office (early). Yet somehow the aches and pains you attributed to the substandard work chair and long hours at the desk still seem to be haunting you. According to sports science and nutrition expert Rujuta Diwekar, it’s the very same WFH that has turned your body into a creaking chair.
You may have aced actually working when WFH, but chances are, you’re still not working out like you should.
The wellness coach behind the likes of Karisma Kapoor and Kareena Kapoor Khan, Rujuta Diwekar has created a simple workout plan — 3 minutes every hour, on the hour — that even Sloppy Simmis will have a hard time making up excuses for. She drops fitness tips and feminist mantras, at the same time.
Pro tip: “Let your desk setup stay as is, and lay out a yoga mat so that it calls to you to come and exercise. Visual reminders to come work out are important.”
Step 1: Start by naming the yoga mat — we’ll go with Yalla Yoga mat. (Yalla means hurry up or come on in Arabic). Start strong.
Step 2: For every 30 minutes of work, stand up for 3 minutes. Just stand up. Sit back down, and work for 30 and do the move, five times. This means you do five different exercises at the start of every hour.
5 workout moves to keep you in shape, by Rujuta Diwekar
Hour 1: Start easy. Place a chair atop the mat, against a wall. Stand with your back to the chair and slowly lower yourself onto the seat, working those glutes, quadriceps and your core. Once your butt touches the chair, stand up quickly. Repeat five times.
Hour 2: This move is targeted at the inner thighs — which, according to Diwekar, could lead to a sagging belly if ignored — “Sitting too much means your inner thighs get weak, stomach starts sagging and you put pressure on your lower back and uterus.” Face the chair and squat gently, widening the gap between the knees until your butt hovers just a few inches above the ground, the same way you might over an Indian toilet. Use the chair for support if you’re struggling to keep your balance. Repeat five times.
Hour 3: Diwekar explains that the head is the heaviest part of your body, (and not just because it’s currently filled with garbage news), and this move helps you battle the ‘tech neck posture’, while opening up your chest and shoulders.
Open your palms wide (“As women we should take as much space as possible at least in our own homes, and hearts”, Diwekar reminds us). Place your palms on either corner of the seat as though you’re going to push the chair towards the wall. Bend down from the pelvis, keeping your back and knees straight. Your palms should be spread wide and facing upwards. Focus on pushing your front thighs towards the hamstrings, and allowing your chest to move towards your thighs. Repeat five times.
Hour 4: Targeted at your back. Lie down on your stomach and hold the legs of the chair. Lift your hips up off the ground and bring your chest closer to the chair so your body takes on an L-shape. Slowly lower back down to the ground. Repeat five times.
Hour 5: You’ve made it to the finish line, so your reward is a supported plank. With your body parallel to the floor, place the soles of your feet on the chair and palms on the floor. Straighten the knees, squeeze your hips together and engage the core as you support your body weight using just your feet and palms. Your body should make a right angle from the chair to the floor. Hold for five counts, and relax. Repeat five times.