Dinah Jamshed Vervatwala leads a 10-minute routine of six core exercises for women over 35 with busy schedules. Side kicks, overhead presses, and front kicks are performed in 20-rep sets with form cues to protect your hamstrings and engage your abs. A warm-up and stretch bookend the session.
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If you are over 35, busy all day, and the belly fat is just not budging, then this video is for you. In this video, I want to be showing you simple exercises that you can do in your busy schedule. Hi, I'm Dinaz Jamshed Vervatwala, founder and creator of these simple, simple, simple workouts which you can do anywhere, anytime, especially if you don't have the time. So before anything, let's get started. Remember, for all my workouts, make sure that you're wearing a good pair of comfortable shoes. And if you have any aches and pains or any medical issues, you might want to consult with a doctor before starting this or any other exercise program. So these are very simple exercises which you can do from your own home and is also going to help you to get rid of your belly fat. Always let's start with a warm-up. So keep your legs shoulder width apart And let's do some shoulder rolls. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And other way. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And in today's video, we are going to be doing exercises which are going to help you to burn a little fat and as well as strengthen your upper body, which is especially your shoulders. So let's just quickly warm up the lower body by doing these butt kicks. Ready? 5, 6, 7, and go. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And just a little bit on the shoulders. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Other way. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. And just a fast roll. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Now that we are done with the warm-up, let's start with the first exercise, which is called a side kick. So when you're doing this exercise, there will be a slight tilt in the body. And when you kick your leg up, only tap your toe down. Don't put your full foot down because your workout has to be safe. And this leg should be absolutely straight. So like you're ready to punch someone, out and back. Let's go. 1, 2, 3, 4. It's okay to tilt sideways. 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Okay, pause, breathe. Let's do it on the other leg. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8. Upper body nice and strong. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. I love to do my favorite, uh, the 3D workout system. So today we're going to be also doing one lower body and one upper body. So grab your dumbbells. This exercise is for your shoulders and it's called the overhead press. So dumbbells over here, don't drop your elbow down, keep it nice and strong. Abs held in tight, we're going to go overhead and back. 1, 2, 3, 4, 5, 6, 7, control, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put the dumbbell down, and now we're going to go to the next exercise, which is the front kick. Okay, make sure that you don't snap your back thigh, your hamstring. Just work out at your own pace. Kick and back. 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Other side. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19 and 20. Grab your dumbbells. So earlier we did overhead press, now we are going to do side lateral raises. So hold the dumbbell not too tight, feet are shoulder width apart. You're going to lift your arm up using your shoulder muscles only to the length of your— only to the height of your shoulder. So we're not doing a swing, we're going to lift and lower. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put the dumbbell down. That's all for today, but before we go, I want you to quickly stretch. Keep your workouts really, really simple, stretching the muscles that we have only worked. The other side. Legs are shoulder width apart. Just drop your back down, stretching out your back thigh. Push your knee backwards, let gravity do the work, and slowly come up. Now if you like this video, if you followed me, remember to follow me on social media, on YouTube, on my Insta channel. But most important is keep doing the workouts along with me and let me know in the comments which are the next exercises you want me to demonstrate and show with— show for you. Thank you, and I'll see you in the next video.
