Wind Mill

This exercise will help in toning your sides of your abdomen and shoulder muscles.

1. Stand straight with one hand down and hold a dumb bell in your other hand.

2. Slowly raise the hand with the dumb bell and get it to your head level. Look at the dumb bell as you move your hand

3. Come to the original position and do the same for the other hand as well.

Day Four

You can also start your day by having at least two glasses of water on empty stomach. This will help in flushing out toxins from your body.

Breakfast

You can have whole wheat bread with some green chutney. Avoid butter. You can have the egg white as it is a good source of protein. After three hours have a bowl full of salad before lunch time.

Lunch

For lunch, have two chapattis without ghee, one cup of vegetables cooked in minimal oil, and dal.

If you are a non-vegetarian, then you can have fish or chicken. Make sure that the chicken or fish is boiled, grilled or roasted.

After three hours, you can have your evening tea

After three hours if you feel hungry you can go for a glass full of skimmed milk.

Today, work out for your lower body.

Warm up your lower body with kick-boxing or spot-jogging. Once you are done with the warm up and stretch exercises, you can start with your work out regime.

Step-Up With Front Kick

This exercise is a complete lower body workout. This needs a step-up board, but you can also do it on stairs or use a replacement for step-up board.

1. Climb the board with hands on your hips as a support for your body. If you do not have a step up board at home, you can use your building stair case or a stool which you may have at home.

2. When you get the leg down, give a front kick.

3. Do the same for the other leg as well. You need to do two sets with 15 to 18 counts in each set.