Today we are going to know about such an exercise whose daily practice will bring in body tone and shape from top to bottom. All you have to do is take 15-20 minutes a day for this exercise.

If you do not understand which exercises to do to lose fat and get fit, then without confusion make this workout a part of your daily routine and see the difference in a few weeks. You may have some difficulty in doing it in the beginning, but still do not stop doing it because only by keeping practicing it will be perfect and the effect will also be visible only then. So let’s know how to do this exercise.

Amazing exercises to get the body fit and in shape

To do this, sit in the position of Vrajasana on the mat. It means to sit with your knees bent.

Keep the hands near the hips.

Now while inhaling you have to stand on your knees. In this position the hands will move upwards.

– Then while exhaling, sit down. In this position the hands will move slightly backwards.

– If you feel tired while doing this, then after completing this cycle, you can take some rest or else take rest only after doing 20-30 times continuously.

Do at least 3 sets of this exercise.

In the beginning, you may not be able to do more than 10 times and after that your body is not ready to do it, but it will happen only for 2 to 3 days. After that you can increase both repetitions and sets as per your capacity.

This exercise is absolutely best for both women or men.


The best thing about this exercise is that it does not require any kind of equipment.

In doing this exercise, both your upper and lower body are engaged. Meaning the whole body is getting toned.

Hands, back, stomach, thighs and legs all come together in shape.


If there is a lot of pain in your knee, then avoid doing this exercise.

Pregnant women should avoid doing it.

Pic credit- ps_yogasana/Instagram

Edited By: Priyanka Singh