My last column emphasised the importance of resistance training for women. Today, I present a tutorial targeting the major muscles responsible for our movements. All exercises can be performed safely at home, but people with joint issues and injuries must consult a fitness professional first.

Performing these exercises will need a resistance band and plastic water bottles. A 1litre bottle filled with water weighs 1kg. You can purchase a resistance band online. Perform each exercise 10 times x 3 sets in series or in a circuit training format.

For performing the exercises correctly, it is strongly recommended that you refer to this video.

1. Push-ups

Push-ups work the pectorals or chest muscles. Without a strong core, push-ups are difficult to perform. Hence an easier version:

• Place your hands on a stable platform (window ledge) one shoulder width apart, with arms fully extended.
• Step back slightly so that your body inclines forward (push-up position). Your body weight is now supported by palm of your hands and your feet.
• Perform push-up and down motion, with your chest reaching one fist distance from the platform every time.
• To increase difficulty, increase body inclination.

2. Shoulder press

This exercise works the deltoids or shoulder muscles (responsible for arm movement).

• Hold a plastic bottle in each hand and sit upright on a chair.
• Bend your elbows, raise your upper arms to shoulder height and then open out your elbows so that they are now pointing outwards to each side.
• Push your arms upwards until they are fully extended above your head, and then lower back to initial position

3. Bicep curls

Biceps are located in the anterior part of the upper arm and are responsible for elbow flexion.

• Stand upright, neutral spine, chest out, looking straight, arms by your side and holding a plastic water bottle in each hand.
• Curl each hand upwards towards your shoulder, alternately, making sure that the elbow acts as a pivot. Avoid any other unnecessary movement of the body.

4. Tricep push-ups

Triceps are located in the posterior part of the upper arm and are responsible for elbow extension.

• Stand with a sturdy chair or bench behind you.
• Lower yourself until you can place your hands on the bench.
• With your weight on your hands, lower yourself further until your upper arms are almost parallel to the floor.
• Push up until your arms are straight again.

5. Chair squats

Squats work the quadriceps and hamstrings (primary leg muscles). Since the full version is difficult, here is an easier body-weight version:

• Sit upright on a chair that is knee height.
• Transferring weight onto your thighs, push yourself up to a standing position.
• In a steady and controlled manner, sit back on the chair. Do not drop down, but gradually lower yourself, using your leg muscles.

6. Lat pull down

This exercise works the back muscles (primarily latissimus dorsi).

• Hang a resistance band from a well-supported overhead structure.
• Sit comfortably under it, fully extend your arms upwards and grab onto the resistance bands with fist facing forward.
• Pull the band down until your fists are nearly adjacent to your ears.
• Slowly release the tension on the band and let your hand extend upwards until they are fully extended again.
• Always consult a professional before starting on a workout.

The writer is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in.