Saturday, June 10, 2023

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    Stay Fit Under Lockdown The Malaika Arora Way

    We all want to look fit and feel amazing like Malaika Arora.

    But it can be tough, particularly in the present circumstances. The lockdown has affected some of the world’s healthiest, strongest, and fit people. This includes, of course, every Pakistani and Indian woman’s fit benchmark, Malaika Arora.

    Malaika has by far the most followed fitness and lifestyle celebrity from the subcontinent, with millions of fans across the subcontinent following her on Instagram and her other social media pages.

    But how exactly do superfit celebrities like Malaika differ from people like you and me? They stop making excuses and get off their butts, for one.

    While being physically healthy and owning good looks has always been fairly essential, it has truly become a necessity in this day and age. If you choose to be a couch potato while trying innovative recipes, not only will you become super lazy but will also gain the not-so-needed extra pounds.

    Answer to your prayers? Me! So, without further ado, take a look below and check out the easiest ways to lose the flabbiness and stay super fit effortlessly.

    I compiled this list after extensively studying the lifestyle and at-home workout regimes of Malaika Arora alongside other famous fitness influencers; while also seeking the advice of health experts from the WHO and beyond.

    Set Your Body Clock Right

    Malaika Arora and friends sleeping

    Flow with your circadian rhythm and the lockdown won’t get to you. I promise!

    Staying up late, watching movies, and playing games on the phone has become our second nature. In sum, being house arrested means more time for the devices and less time for getting in touch with our natural needs.

    Hence, setting the morning alarms to no later than 8 am (9 am MAX), and sleeping as early as possible will help regulate our body clock and help us stay fresh and rejuvenated. Additionally, we will have so much time to indulge in our hobbies, pursue our studies or finish our house chores timely. 

    Furthermore, getting a healthy dose of vitamin D is essential. If, like back home in Pakistan, your local authorities allow you to sit on your terrace and driveway for a while, please do so. Gleam in the golden rays of the Sun and do yourself some good.

    Do Your Share of Household Chores

    Believe it or not, doing household chores isn’t as mundane and exhausting as you would have it. Something as simple as cooking can help you stay active and burn calories. Not only are you standing for minutes (sometimes hours) but you use your arm muscles and brain while steering the ship in the kitchen.

    What if you want something more challenging? Well, you can always start mopping the floor. Try using a flat, microfiber towel by rubbing it back and forth while firmly sitting in a squat position. If you think a minute goes by too quickly, try this, and every second will count!

    Jokes apart, this exercise is tried and tested by your truly, and trust me when I say that my legs literally feel as strong as Wonder-woman today!

    These squats will help strengthen your quadriceps, hamstrings, and calves. If you want that Malaika Arora bod, you better get working on those quads and hamstrings!

    Moreover, this exercise will get you warmed up, creating an ideal anabolic environment (building muscle mass). Perfect for fitting into your old pants within days, eh! Do this at least 5 times a week and flaunt the results all over social media.

    As a bonus, you get a shiny clean floor!

    Learn to stretch and relax

    COVID-19 is as worrying as it can be and the main purpose behind this blog is to help keep you occupied in healthy activities rather than stress you further.

    Hence, instead of hammering yourself to achieve the impossible, it is better to learn something easy and doable.

    For instance, take ‘stretching’ into account. Stretching is super easy, fun, and totally relaxing. Not only will you allow your muscles to stretch and unwind but will also mentally recoup and freshen up. Hence, just put on your favorite tunes (slower the better), turn them up, hit the floor, and stretch away.

    Make sure to follow celebrities like Malaika, Ayesha Omer and J-Lo on instagram to learn new stretching techniques every now and then.

    Remember when you used to explore all kinds of positions with your body when you were a kid? Interestingly, you can still do that. No judgment. Stretch your arms out, legs out and curl your back at weird angles and enjoy yawing while you are at it.

    Master Hollow Body Holds

    You will be shaking and shivering if you are doing it properly!

    Since Blake Lively is my favorite actress, it is imperative that I follow her workouts, especially by her trainer ‘Don Saladino’. His list of trained celebs also includes Ryan Renolds, Hugh Jackman, Scarlett Johansson, and many more. Point being, he is the master of all workouts!

    Don Saladino once mentioned that the hollow body holds might not seem too much on paper or on videos, but they are ideal for building core strength, improving endurance, and shaping the toughest muscles (abs). Celebrities like Malaika Arora swear by these holds. Never tried them? Here’s what to do.

    Follow these instructions: 1. Lie down on your back on the floor. Keep your arms on the sides and legs bent upwards. Draw your belly button in, pressing the back into the floor as much as you can. Slowly lift your shoulder off the floor, allowing the abs to contract and the spine to lengthen. Hold this position for at least 40 seconds and release. Continue indulging in this simple exercise 5 times or more daily. I usually do this while binging Netflix.

    Staircase is ideal for leg workouts

    Not a fan of leg workout? I can totally relate. I hate it too! But we cannot let our legs become fat, frail, and chubby. You would be hardpressed to find an Instagram influencer without great quad muscles. For these reasons, the stairs are the best option to choose when we cannot hit the gym. Since everyone has stairs at home, this tip is pretty easy to follow.

    Simply climb up and down the stairs at least 20 times a day and notice awesome results within a week. In case you live on a single floor, take a foot stool, climb up and down 50 times, completing 3 sets, making the total count 150. You will love the feeling. Moreover, if you live in an apartment building, choose stairs over the elevator.

    Keep Meal Time and Work separate

    Eating a scrumptious cheese sandwich for lunch is too easy when you are simultaneously checking your office emails. While it might seem like healthy multitasking, in reality, it just isn’t. Why do you ask? Well, because stress and tension affect our digestive system. Hence, when we are in fight-or-flight mode, our body shifts blood from the gut to all the working muscles, especially our brain. This does not make our digestive process quick or friendly.

    Thereby, it is ideal to eat while seated in a relaxed healthy environment, preferably sitting next to your family. Also, being mindful of our eating and chewing without unnecessary distractions is a key heuristic toward good health. Hence, stay fit during COVID-19 lockdown by keeping both these activities separate.

    Move your arms like Malaika Arora for upper body strength

    Most ladies, like me, tend to pile on fat around the triceps and biceps. God knows how hard it is to get rid of it. Hence, if you are already familiar with the awesome arm rotations to lose the arm junk, do them. If not, check out an easy arm workout tutorial (without weights) and follow it step by step.

    Age should not be a factor. Malaika is 46 and has arms that would make any 20-year old envious.

    If you are not as tech-savvy as some, don’t fret. I have a tip for you, too. Just put on your favorite music (Latin pop and Reggaeton work best for me), and stretch your arms to the side, flexing them up and down, left, right and center. Simply flow to the rhythm and move your arms in all directions at different speeds. My favorites are triceps extensions, triceps dips, arm circles, and push-backs. Check out this awesome arm exercise tutorial. This is my go-to.

    Don’t Just Fixate on Survival

    What’s the fun in that? Instead of focusing on survival and how to tackle COVID-19 lockdown, look on the bright side and find cool opportunities, and pursue them. Yes, times will become harder. Yes, the lockdown might turn into curfew too. However, in order to stay sane, trying something new once in a while is necessary.

    Always wanted to paint? Go paint. Do you love foreign languages? Take an online course and learn a language. Laugh, dance, take online courses, or start teaching online. Just have fun with your life and do what you always wanted to do and couldn’t find time for.

    Stay Productive And Mentally Active

    ‘An empty mind is a devil’s workshop’ is true to the core. Our brain needs a healthy workout in these tough times more than our bodies.

    One way would be to work from your home just as you do at the office. Sit on a makeshift work table and set standard work hours for yourself.

    Not doing a 9-to-5 job in your regular life? Start writing.

    Jotting down your thoughts, ideas, plans for the future, or writing jokes, poems, or stories from the past can help you heal. In short, the act of writing can help unlock your feelings, enabling you to begin a much-needed conversation, throwing light on aspects you never thought you could put into words.

    Merely keep a small diary or a journal with you, take out an hour to write, doodle, and express your inner thoughts. Share it with your friends on social media or keep it a secret. The choice is yours.

    Breathe Right, Live Right

    We all start breathing as soon as we step into this world. We have been breathing since! Weird when you think like that. Anyhow, the fact is that we are all too fast. We live our lives too fast. We eat fast. Breathe fast. Meditate. In order to master the art of living, one needs to learn how to breathe like a baby.

    Diaphragmatic breathing plays a crucial role. Slowly inhaling, allowing more air to enter our lungs helps our breathing pattern overall. Indulging for 5 minutes daily will help you in the long run.

    Follow these instructions:

    • Sit straight or lie down on the floor
    • Relax your shoulders
    • Ease into the space around you
    • Put one hand on your chest and the other below the rib cage
    • Breathe in slowly through the nose, feeling your stomach expand
    • Hold it for as long as you can
    • Breathe out slowly through your mouth, feeling your stomach contract
    • Repeat

    I hope these tips play part in helping you lift your morale during the COVID-19 lockdown.

    While looking like Malaika Arora or the celebrity of your choice may seem like a far-fetched goal, it’s often surprising what we can achieve with a little hard work and consistency.

    At last, if dieting is big on your agenda, make sure to check out this great diet for staying fit. Feel free to add more tips in the comments below.

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