Celebrity fitness trainer Yasmin Karachiwala shares a full workout plan for strong bones

From Deepika Padukone to Katrina Kaif, celebrity fitness trainer Yasmin Karachiwala is a favourite among Bollywood stars! She is an expert, when it comes to staying in shape. It seems that her success can be attributed to the fact that she doesn’t just concentrate on how the body looks on the outside, but knows the importance of strengthening the body inside too.

She has a huge following on Instagram and the lady uses her reach to educate more people about the importance of working out to not just tone the body, but stay healthy. This time around, she put out a post on osteoporosis.

Raising awareness about the bone-related disease, she wrote:

“Osteoporosis causes our bones to become weak and brittle — that sometimes a fall or even mild stress such as bending can cause a fracture. These fractures most commonly occur in the hip, wrist or spine.”

It is an ailment that affects women more, as compared to men. In this regard, Yasmin wrote:

“Osteoporosis affects men and women of all races. Women who are past menopause — are at the highest risk.”

The fitness expert recommends weight bearing exercises in order to keep the bones strong. The reason? She writes, “As we age, we lose bone density, weight bearing exercises build our muscles, which protect our bones.”

Yasmin adds, “Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits, if you start exercising regularly when you’re young and continue to exercise throughout your life.” So, even if you’re not facing any issues with your bone health, you should exercise regularly in order to maintain the strength of your bones.

But, what kind of exercises will keep the bones strong?

According to Yasmin, you should “combine strength training exercises with weight-bearing and balance exercises. It’s never too late to start exercising. You don’t have to do heavy weight lifting, you can do light weights or even exercises using your own bodyweight.”

In fact, she went a step ahead and shared with her followers a complete workout plan! In her post, she wrote, “Today I’m going to show you some simple exercises that you can do safely.”

Before getting to her workout plan, you need to pay heed to a disclaimer she gave! Yasmin strongly recommends avoiding these 3 things:

1. High impact exercises like running and jumping
2. Excessive bending forward like crunches and sit-ups
3. Twisting the spine like a bicycle and rotation.

Here’s Yasmin’s complete workout plan to keep your bones healthy:

1.

-Wall sit (10-40 secs) 

-Squat on chair with pillow (10-15 reps)

-Squat on chair (10-15 reps)

2.

-Wall push-up (10-15 reps each) 

-Knee push-up (8-15 reps each)

-Full push-up (8-15 reps each) 

3.

-Marching (10 reps each) 

-Bridge marching (8-15 reps each)

4.

-Mini swan (6-8 reps)

-Swan (6-8 reps)

Also, Read: Here are 5 essential foods for anyone who is at the risk of osteoporosis

5.

-Arms circles (15 reps each) 

-Reverse circles (15 reps each)

-Push front (15 reps each)

-Push back (15 reps each)

-Push up (15 reps each)

-Push down (15 reps each)

Ladies, make sure you practise these exercises recommended by Yasmin to keep your bones healthy.