When you first become a parent, survival takes precedence over everything. You need to develop your ability to care for other life. A living being that is yelling, sobbing, unreasonable, peeing, and vomiting. Simply getting through the day is difficult enough. Self-care practically goes out the window. However, things do settle eventually. You realize the damage that months or years of poor food, lack of sleep, and inactivity have done to you when you look down at yourself one day. You are prepared to change now. The issue is that the game has also altered. Everything has become harder. There is not any time. You are worn out. You are occupied. What is your method?

Super mothers are those who are healthy. They set their priorities as though they were experts at doing so. We respect their endurance and value their vigor. By the way, we are here to gently remind you to take care of your health. Despite being a busy working mother, include exercise in your daily routine for your health and well-being. You do not need to move up for a high-intensity workout as we are asking you to add fitness to your regimen. Being with children is an exercise in itself. However, even as a working mother, you still need some “me time.” Stretching and moving around will help your tense muscles relax. You can work on the easy exercises at home while your child is nearby. While you are exercising, teach your child to do the same. Being a parent is fun, but being a healthy mom is also fun. On that level, you are occupied with work and various tasks. You must put your health first at that time. Here are a few exercises selected especially for working mothers. Do so to build up your stamina and uplifting energy.

Why is it so hard for moms to work out?

Ah, to be young and without obligations! The days of working out whenever you want, sleeping in, and doing whatever you want are over. Working mothers now face the following:

Lack of time: Let us begin with the biggest issue. In general, mothers do not have a lot of time to themselves, especially if they work. There are several alarming numbers regarding how little free time moms have each day, ranging from a pitiful 17 minutes to just over half an hour, but whichever way you cut it, it is not much. It makes sense why it is so challenging to fit in a workout. With help of the best group fitness classes in Karachi for women, they can change this.

Bad habits: It can be challenging to get back on track the longer it has been since you last consistently exercised and ate healthfully. Hey, you are not to blame… We only discussed how fortunate you are to have 30 minutes a day to yourself after taking care of work and the kids. It could feel impossible to change your situation if you have been in full-on mom mode for ten years or more. Yet it is not! (We will discuss several routines and tips that will be helpful below.)

Lack of sleep: In addition to being overworked, parents—and mothers in particular—are dreadfully sleep-deprived. Expect to sleep for at least one to two hours less per night after children than people without children. It is quite difficult to find the motivation to perform a high-intensity workout when you are exhausted. Difficult recovery: Our bodies tend to find it more difficult as we get older (even in our late 20s and early 30s) to recover from those challenging workouts. In comparison to when you were younger, you will be a little slower to recuperate, a little sooner, and a little more worn out. It all adds up to a very bleak picture, don’t you think? Sure. However, not all is lost! best group fitness classes in Karachi for women can help you change these things by providing the proper motivation.

Recommended workout programs:

You might be prepared for something a little more challenging than bodyweight exercises at home at some point throughout your fitness quest. Fitness programs can be very helpful Atmosphere has one of the best group fitness classes in Karachi. Here are a few instances.

What is it: a strength-training regimen based in the gym that achieves spectacular results by combining a simple nutrition plan with vigorous exercise. If you buy a set of dumbbells, you may recreate the complete routine at home or use it as a supplement.

Timing: 3x/week for one hour, plus additional time for optional accessory ab work

What you need: a home set of dumbbells or a gym membership, best group fitness at Atmosphere

Advantages: The goal of this program is to reduce body fat while constructing exceptionally lean and toned muscle below. You will lift more weight than you probably are accustomed to. The nutrition plan is also quite straightforward to implement (no complicated juicing, meal prep, or low-carb rules). The fact that it functions is the best part.

Some exercises to do at home/gym: some of the best exercises at the gym are the following. But before that choosing, a good gym is also important. One of the best group fitness in Karachi is Atmosphere

Swiss ball exercises: You must allow your body to relax because you are a working mother. Tension is released from the drained muscles. All busy mothers might benefit from this stretching exercise. Exercises that are so basic are enjoyable. As a working mom, try combining this type of exercise with a balanced diet. What to do:

  • Place the ball on your back. Make sure the ball is covered by your torso.
  • Palms and toes should also be gently touched on the floor.
  • Bring your left foot and arm together as you attempt to glance down toward the ground.
  • Return to the starting position after holding the position for two seconds.
    Use the same methods to flip the side now.
  • 20 reps are needed to finish a set.

Curl-ups: Your spine receives a slight stretch from the activity. It reduces back discomfort and increases the body’s capacity for exercise. With this simple workout, you may also increase stability. For working mothers, it is a daily exercise they can complete. What to do:

  • With your hands at your sides, lie on your back.
  • Until your torso is in between your knees, lift it off the floor.
  • Try to slowly touch your knees and hold the position for two seconds.
  • Return right away to your starting position.
  • Rest and go through the process a couple of times.
  • Hold for an additional 4-5 seconds each time.

Conclusion: No matter the age, everyone must strive to be fit. Every mom should work out so that they can keep their body in check.

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    Let’s first discuss what a group exercise class is before moving on to its advantages. The phrase essentially refers to any sort of exercise that is done with a group, no matter how big or small. It can refer to any form of physical activity, including football or netball teams as well as H.I.I.T. training, Pilates, and spinning.
    A study by several medical researchers found that group exercises improved mental, physical, and emotional health while also significantly reducing stress levels. This suggests that group fitness programs have a substantial positive effect on our overall health.

    Benefits of Group fitness classes

    Social Benefits of Group Exercise

    It’s not necessary to exercise alone! The following social advantages can come from exercising with others:

    Find new acquaintances and like-minded individuals.
    You will meet fresh individuals in the best group fitness classes in Karachi, and you might even make some new friends, which is the main social advantage of taking them.

    A class is an ideal way to get past a barrier that prevents some people from exercising because they are uncomfortable exercising alone. Even though you might go to the class alone, once you’re there, you’re surrounded by other individuals who share your interests, which is a wonderful social benefit.

    Develop and use your social skills, such as teamwork and communication.
    The chance to develop and use your social skills while participating in the best group fitness classes in Karachi is another fantastic social advantage. Depending on the kind of activity you do, abilities like cooperation, leadership, and communication could be put to use.

    Benefits of Group Exercise for Mental Health

    Exercise is beneficial for the mind as much as the body. The following are the advantages of group fitness classes for the mind:

    Lessens anxiety
    Reducing stress is a key mental advantage of group exercise. Stress levels are quite high, especially in modern culture where we have a lot to manage. Work is one of the main factors that contribute to high-stress levels, therefore taking a break to unwind can help you relax and lower your stress levels.

    High amounts of stress over time can cause health issues like elevated blood pressure, cardiovascular disease, or mental health issues.

    Enhances confidence and self-esteem
    Another mental advantage of a group fitness class is that it can increase self-assurance and self-esteem. When you finish a lesson, you may experience a feeling of fulfillment that may boost your confidence. Exercising can offer you a sense of success.

    Your self-esteem will be greatly stimulated as you advance and get stronger and more physically fit over time.

    Physical Advantages of Group Exercise

    The physical gains of exercise are perhaps the most evident. Of course, group exercise has physical advantages in addition to psychological and social ones. The top 2 are listed below.

    Improves cardiovascular fitness
    Your cardiovascular fitness can increase when you exercise in a group. There are numerous opportunities to keep you moving, including a wide variety of activities and workshops.

    Improves muscular endurance
    Similar to increasing your cardiovascular fitness, it can also aid to increase your muscle endurance, which is one of the major physical advantages.

    Exercise in a group can motivate you and provide you with the additional extra drive you need to keep going, much like it can improve your cardiovascular fitness. Maintaining a schedule consistently can enable you to improve your muscular endurance in addition to the reality that you’re possibly more likely to adhere to group exercise than solo exercise.

    Best group fitness classes.

    Circuit training

    Circuit training will undoubtedly come to many people’s minds when talking about the most well-liked group exercise sessions.
    For those who are not familiar, circuit training is a type of body conditioning in which participants complete several exercises one after the other.

    Indoor cycling

    We strongly advise participating in indoor cycling if you want to learn more about the best gym classes to attend with friends.
    This well-liked exercise session emphasizes increasing your strength and stamina through a series of high-intensity intervals.


    However, when comparing Pilates with yoga, it becomes clear that each kind of exercise is distinct and has its own set of health advantages.

    For instance, Pilates is a type of exercise that concentrates on body strengthening with a concentration on core training.

    Want to join a group fitness class asap? Looking for one? Visit our website to know about the best group fitness classes we offer with flexible timings and a reasonable fee structure! https://atmosphere.com.pk/

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      Being fit is not a fashion symbol but it is being healthy – feeling good and wholesome, it is being able to move comfortably without pain. To be fit, you just need to get up and start moving – the next steps come after you have convinced yourself to set up a fitness regime. So, once you start moving, be it going to the gym or going to a nearby park for exercising or running. The least you can do is set up a program for workouts in your home.  

      Challenging your body to move is very important, sweating while you exercise has great benefits. Once you get into a habit of exercising you will feel something was missing in your day if you don’t get to follow your exercise routine for any reason. You can bring a world of difference by adhering to your fitness regime by enrolling yourself in the best gym. 

      Besides having apparent physical benefits, there are several reasons why you should focus on your fitness. If you are fit you are energetic, it boosts your mood and immune system and you are able to sleep well. When you make up your mind to follow a fitness program, you will start looking for a gym in Karachi that has the equipment and resources to help you develop a stronger and more energetic body. The most important thing that you need to focus on when beginning to exercise is to make your core stronger. For certain obvious reasons strengthening the core is vital.  

      Benefits of a Strong Core 

      Core muscles play a significant role in allowing you to do most physical activities, or for instance, some things as simple as getting a plate from the top shelf of your kitchen cabinet, bending down to tie your shoe laces, etc. Hence, it helps you in maintaining stability and keeping balance. Strong core muscles are essential for athletes. If their muscles aren’t strong, they may get tired easily and may not be able to endure sports injuries. Also, lower back pain and muscle injuries are mostly due to weak core muscles, therefore, for a supporting better posture, strong core muscles are important. 

      To reach your fitness goals, follow these core exercises: 

      Before you begin, do breathing exercises essential for core muscle enhancement. Breathe as if you are bringing your belly close to your spine, then breathe out gradually.  


      This pose tones your but and thighs. It activates your glutes to lift your hips – this pose helps train your core. 

      • Lie on your back, rest your feet on the floor at the width of your hips your knees bent. Palms down, and place your hands at your sides. 
      • Tighten your core and glutes. 
      • Raise your hips and align your knees with your shoulders. 
      • Remain in the same position for 10–30 seconds.  
      • Repeat at least 3–5 times. 


      Crunches are one of the most effective core-strengthening exercises. By lifting your upper body, you make your abdominal muscles active. If you go to any best gyms in town, this is the exercise that is considered very important there too. 

      You should be careful if you have low back pain, even if the pain occurs seldom. It is advised to move slowly and begin with a few reps initially. 

      In case you have chronic low back pain it is best to talk to a certified trainer or your doctor before trying crunches. It may not be safe for you. 

      • Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest. 
      • Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause. 
      • Slowly lower your upper back to return to the starting position. 
      • Start with 1 set of 8–12 reps. 

      Bird Dog 

      The bird dog involves both your abdominal and back muscles during exercise, so it’s perfect for core strengthening. It also demands balance, stability, and coordination. 

      • Take your position like an animal on all fours. 
      • Tighten your core. Raise your right leg to hip level, making sure to keep it straight. At the same time, lift and stretch your left arm to the level of your shoulder level, let the palm be down in this move. Hold a spine straight without letting your back to arch while you extend your arm and leg. 
      • Stop for a while. 
      • Repeat in the same way with your other leg and right arm. 
      • Begin with 1 set of 8–12 reps. 

      Bicycle crunch 

      This is a variation of a regular crunch and works on your obliques, rectus abdominals, and hips. 

      • Lie straight on your back. Bend your left knee and pull it gently toward your chest. Your right leg should be slightly lifted off the floor but straight. Put both your hands behind your neck or on the lower part of your head – make sure not to pull on your neck during this move. 
      • With your left knee bent and your right leg straight, lift your right shoulder off the floor and move your right elbow toward your left knee. 
      • While you bring your right shoulder back to the floor, stretch your left leg, bend your right knee and bring it toward your chest. 
      • When your right knee moves toward your chest, lift your left shoulder from the floor and move your left elbow toward your right knee. 
      • Start with 3 sets of 12 reps on each side. 

      Warrior crunch

      This crunch works your core and lower body, as well as your thighs, glutes, and quads. At Atmosphere, the trainers make sure to include all these crunches. 

      • Stand straight with your feet slightly apart, a little wider than the shoulder, and keep your toes turned outward. Put your hands behind your head and open your chest. 
      • Tighten your core and glutes. Try to bend your knees till your thighs are aligned with the floor. 
      • Bend your torso to the side, and move your right elbow toward your right thigh. Repeat the same on the other side. 
      • Start with 1 set of 8–12 reps. 

      These exercises above are for beginners, once you feel you are comfortable with all and can do them with ease, you should move to an advanced level. A few of these are listed below. 

      • Plank 
      • Bird dog with an elbow to knee 
      • Mountain climber 
      • Side plank with rotation 

      Focus on the fundamentals 

      Core-strengthening moves work best when you do them with a trainer in a gym, like Atmosphere, which is the best gym in Karachi. Once you get the hang of it, you can do it independently as well. But before that, you must consult your physician or an orthopedic about whether it is safe to do it or not. However, a trainer at the gym checks on you and dedicates exercises according to your health conditions. 

      Talk with your healthcare professional before starting a new exercise routine. If you have a past or current back injury, consult a certified personal trainer, if possible. They can show you how to safely tone and train your core. 

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        Exercise never translates to bulking up, fitness never translates to awkwardness, and fitness group sessions never equate to weight loss. Maintaining your body’s health, physical fitness, and activity level is the main point of working out, exercising, and taking the Best Group Fitness Classes in Karachi.

        Exercise helps us feel good about ourselves and makes us look nice too. A nutritious diet and regular physical activity are important for maintaining our physical health. Adults between the ages of 18 and 64 are advised to devote at least 150 minutes per week to moderate aerobic exercise or 75 minutes to intense exercise.

        Women are particularly adept at multitasking since they balance jobs, parenting children, household duties, and even their schooling. Women already have little to no time for themselves or social interactions, so adding fitness courses to the list may seem like an extra job, but what if you could socialize, have time for yourself, and exercise all at the same time?

        When women sign up for Atmosphere’s Group fitness classes in their ladies’ gyms, they enjoy their time working on a healthier version of their bodies, socializing with other women, making new friends, and having a blast instead of a boring, hectic fitness session. It may seem impossible to have everything in one option.

        Here are a few advantages of group fitness classes to help you change your mind if you’re still on the fence about signing up for the group fitness sessions for women at Atmosphere’s women’s gym:

        • Finding motivation and inspiration: the best way to get yourself pumped up and charged for that one last bench press or that one last rep is to have people around you cheer for you. When you have company with you, working out doesn’t seem too painful and the company keeps you motivated to move further.
        • Be part of a community: working out in fitness classes at Atmosphere’s ladies’ gym with a group of women helps you be part of the community, and get more social. It gets you involved in different activities and lets you know new friends; socialize.
        • Add variety to your workout: doing the same exercises, and working out on the same routine bores you and hinders your result. The whole same workout is slowing down the process so having a group session with a variety of group exercises and a change of routines helps maintain the interest.
        • Hold yourself accountable: fitness classes in group sessions teach you to hold yourself accountable. The feeling of procrastination starts to fade away and exercising is something you start looking forward to. 
        • Work with a professional: working out alone without a professional can lead to the wrong choice of exercises, potential injuries and a lot more damage but group fitness classes at Atmosphere’s ladies’ gym lend you a golden chance to work on yourself with professionalism and motivators as well. 

        Atmosphere welcomes all women to its ladies’ gym for the Best group fitness classes in Karachi. Dare to work on yourself towards a healthier feeling, healthier-looking body, and lots of socializing with Atmosphere’s fitness classes in its well-equipped ladies’ gym. Head to https://atmosphere.com.pk/female-gym/ to check the ladies’ gym out and register as soon as you can! 

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          Don’t underestimate the power of small changes. We may see some small improvements here and there, but if we want lasting and significant change, then big changes are needed.

          Act smarter and see better results!

          Do you want to know how you can make your body look the way it should? Do you want to lose those extra pounds but all you do is sit at home, play video games, and eat junk food? Do you have time for a 15-minutes workout that could change your life?

          Tick yes for all of the above and lead your way to a healthy and fit lifestyle.

          While the importance and speedy results of a fitness gym and professional trainer cannot be ruled out, we believe in small steps lead to bigger leaps. Start at home and soon you will find yourself looking for one of the best gyms in Karachi. For that, hit ATMOSPHERE

          How do you plan a 15 minutes workout at home?

          Start with a warmup

          A warmup can make all the difference. It helps you prepare your body for the activity that’s about to come, and it helps you keep your heart rate up during an intense workout.

          You can do a variety of different warmup exercises depending on what type of workout you’re doing and how long it’s going to last. For example, if you’re doing a low-impact workout like walking or yoga, you’ll want to do some joint-loosening exercises like yoga poses or partner stretches before starting your workout routine. If you’re doing an intense cardio workout like running or cycling, try doing some high-intensity moves or plyometrics like jump squats.

          A good rule of thumb is to start with a thorough warmup followed by your main workout routine.

          Believing that a home workout leaves you with almost no exercise equipment, we will stick to the simplest workout routine.


          • Complete all the mentioned exercises. Do them for one minute each.
          • Finish 2 rounds of these exercises with a short break in between.
          • Take a break for 1 minute and then finish off with the finisher pack.

          Jumping Jacks

          Begin standing upstanding with your arms by your sides. Hop the two legs out while raising the two arms over your head until your hands meet, similar to an applauding. Get back to a beginning situation with a leap. Keep doing this for one minute.

          Squat to Curtsy Lunge

          Stand with your feet somewhat more extensive than hip-width separated, toes marginally ended up, arms at your sides or before your chest. While engaging your core, lift your chest and straighten your back. Shift your weight into your heels, push your hips back, and curve your knees to bring them down into a squat. Pass through your heels to stand and crush your glutes at the top. Now, step your right foot corner to corner behind you and lower your right knee until it nearly contacts the floor. Your front knee ought to adapt to around 90 degrees. Shift your weight on your heels to stand up and get back to the beginning position. Keep doing this, rotating sides for crusty lunge each time, for 1 minute.

          High Knees

          Stand with your feet hip-width separated. Run in place, bringing your knees up toward your chest as high as could really be expected. Hold your hands before you to meet your knees.

          Lift your chest, draw in your glutes and core, and land softly on the chunks of your feet.

          Go on for 1 minute.

          Push Up to shoulder tap

          Begin with a high plank, keeping your shoulders straight over your wrists, hands shoulder-width separated, palms level, legs reached out behind you, and core and glutes locked in. Presently, twist your elbows and lower your body to the floor. You can drop to your knees however keep your core locked in. Apply pressure to the middle of your hands to stabilize your arms. Now, tap your right hand on your left side shoulder, and afterward your left hand to your right shoulder. Engage your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.

          For a simpler take, have a go at distancing your legs somewhat more.

          Keep, shifting back and forth between a push-up and two shoulder taps, for 1 minute.

          Finisher: Broad Jump to Burpee

          Begin with an upright position with your feet shoulder-width separated and arms by your sides. Twist your knees into a squat and hop forward, dropping in a squat.

          Reach forward to put your hands on the floor, shoulder-width separated.

          Kick your legs straight out behind you into a high plank while keeping your hands under your shoulders. Now, twist your elbows to bring your chest to the floor.

          Push your body back up to a high board and hop your feet toward your hands so your lower body is in a squat. Get back to the beginning position.

          Do this for 1 minute.


          While going to the gym can be your best friend, treat a 15-minute home workout as your sibling. It will not be as good as your best friend, but; it will stick and improve you like a sibling.

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            Have you ever wondered why people get sold on the idea of group workouts AKA gym classes? When thinking about it, does this not rather sound awkward? Sweating away with a bunch of strangers? It sounds downright yukky… embarrassing… and whatnot.

            On the other hand, group workout classes are a thing. People prefer group workouts over alone workouts. This said, remember the group studies we used to have? We all know it used to be more fun and less of studies but then, we always ended up learning a thing or two from someone expert in a particular area. Also, many of us would walk away with about of motivation because some of the group mates were ahead of us in exam preparations and it gave us nervous attacks. Group workouts are just like group studies—for unfit grownups.

            Now, let us talk about some benefits of group workouts.

            Health benefits: 

            Group workouts have significant health benefits. It is said that positive energy around us impacts us. A study shows that participants of group workouts absorb positive energy from people around them—their group mates.

            Another study shows that overweight people tend to lose weight faster when surrounded by friends and partners that are fit.

            Group workouts strengthen your commitment to the journey of getting fit.

            Group workouts not only help you shed off those extra pounds and tone up your body but they help in improved conversation, commitment, consistency, motivation, and inspiration. It is undeniable that group workouts come with peer pressure to show up at the committed time. It also helps in annihilating any chances of no-shows and skipping workout routines.

            A study shows that 95 percent of people who started the workout routine with a group of friends stuck to it and finished it.

            Group workouts help you push harder to achieve your goal.

            No one likes to be the weakest link in a group—this is better known as the Kohler effect. Any individual is psychologically forced to work competently with his group mates. It is a fact that when you are on the verge of giving up and see your peer putting in extra effort, you will push yourself harder.

            A study also shows that working out with a partner significantly improves the time spent working out.

            Group workouts help you get a competitive edge.

            Researchers claim that when someone works out with a group of people who are doing better, the intensity and timings improve by 200 percent.

            Wow—isn’t this good enough for a bout of motivation? Group workouts can lead to positive competitiveness. It helps you push yourself harder. When you are on the verge of giving up, you look at your group mates and think if it is doable for them, why not me? And this is what keeps one pushing hard.

            Hello, endorphins—make the most of them through group workouts.

            Have you heard about runner’s high? Well, it is the endorphins that are released after a workout. Now imagine yourself working out with a bunch of your favorite people. You will naturally smile and this will boost your mood. These endorphins and mood boosts will leave you energized and motivated to achieve your goal.

            A study shows that people who worked out in a group enjoyed their sessions more than the ones who did it alone.

            Add oomph to your workouts—group workouts

            Workouts can get boring. Who wants to show up to do all the same stuff every day? Well, with a group, you can come up with different workout ideas. More the merrier. More brains more ideas. Another plus with group workouts is that you can do a lot of workout routines that are not possible to do solo.

            And yes, did we tell you group workouts cost less with regards to the trainer’s fee as compared to solo training?

            Take away

            By now, you must be imagining yourself clad in gym gear and working out with a group. If you want one of the best trainer’s experiences and a top-notch gym environment, visit ATMOSPHERE!

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              Many of us are involved in jobs that require us to sit at a desk, staring at a screen or hunched over a keyboard. At the end of the day, we might end up feeling an uncomfortable stiffness in our muscles which makes movement cumbersome. This kind of sedentary routine is detrimental to our health. Not only that, it can cause burnout and add to your mental stress.

              It’s best to be able to start or end your day at a state-of-the-art gym like Atmosphere Gym at the Al Nadi al Burhani Academy located on Old Queens Road in the hub of Karachi. Furthermore, the team of physical fitness experts at Atmosphere Gym has put together three simple and practical ways to integrate daily movement into your routine so that your muscles feel agile and you end up being rejuvenated and more productive.

              1. Fix a morning routine: If you start the day early with a quick jog you are bound to feel in top form the entire day. You could do this in your garden, street or nearby park, club, or even your rooftop. Other than that, if you are running late you can spare 10 minutes for a quick morning movement routine at home.

              Step 1: Roll each foot out on a tennis ball from heel to toe. Try to bend forward from the hips, holding opposite elbows, and let your head hang heavily. Nod your head yes and shake it no, gently.

              Step 2: Another quick morning movement can be sitting on the floor with your legs stretched out in front of you, crossing your right leg over your left, and keeping your left straight. Plant your right foot flat on the ground and use your left elbow on the outside of your right knee to twist. Turn from your core, and then look to the back of the room.

              1. Find an excuse to walk: Walking to your workplace could be ideal if your place of work is nearby. The same goes for going to the pharmacy or going grocery shopping. Try to walk rather than take your car. This can help you loosen your muscles, cleanse your lungs and release tension to help you focus on the tasks ahead of you. Many people have a habit of pacing when talking on the phone. You could do this in a long corridor or verandah. This helps you get moving and release some energy in a day that might normally be spent sitting in a chair. Taking time out to walk intermittently will help accelerate the blood flow to your brain, brainstorm ideas and articulate them passionately.
              2. Indulge in a Desk Stretch: Being seated at a desk for a few hours can create neck and shoulder pain, soreness in the back, and even cramp your legs. In case there is no opportunity to walk around, here’s how you can do a quick desk stretch just by standing near your desk:
              • 10 shoulder rolls in each direction.
              • Rolling your wrists out in each direction.
              • Shaking out your hands.
              • Rotating your torso
              • Looking to the back of the room.

              These three simple methods if incorporated into your life with discipline can help you get moving daily which is sure to help you feel better, achieve mental clarity, and raise energy levels and productivity. Visit one of the best gyms in Karachi–Atmosphere Gym–to select a fitness plan best suited to your lifestyle and opt for a healthier and fitter existence.

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                By now we’re sure you know already but let’s set it straight again; breathing is essential, like really crucial, especially during workout routines. Usually during intense workout sessions in gyms in Karachi people forget to breathe, and hear us out.

                When we say ‘forget to breath’ we don’t mean they stop breathing or something, we mean they’re not breathing adequately which makes them run out of breath quite often. Vigorous movements require a constant intake of oxygen for proper body functioning.

                Oxygen could be considered fuel for the body however the constant intake of oxygen during workouts doesn’t mean wheezing like anything, it means mastering breath-work. Being one of the most efficient working gyms in Karachi; Atmosphere is here to walk you through proper breathing techniques to get command over controlled intake of oxygen that balances with the body’s movements.

                • What is Breath-Work?

                Breathing is something your body does on autopilot but to precisely use techniques to control breathing for better functioning is known as breath-work. Structured breathing exercises and techniques make the body actually enjoy gym workouts and flow into vigorous movements much easier.

                Proper breath work not only will help one through tough gym routines but also reduce overall stress levels while improving their physical, mental, and spiritual well-being.

                • How does Breath-Work work?

                Breath Work comes easy to one since breathing is something our body knows already but while learning breath work one’s breathing can be adjusted based on a variety of conditions and for specific needs. Practicing breath-work translates into one getting a hold on regulating the respiratory process to the activity level at any time, whether it’s laying back and relaxing or thirty minutes into a serious cardio session.

                • Breathing Techniques:

                Four square breathing: this breathing technique allows one to get rid of stale Carbon dioxide from the lungs. All you have to do is inhale for four counts, hold it in for four counts, and then again hold your breath for four counts while working out.

                Increased count-paced breathing: this technique is to stretch your diaphragm and increase your lung volume over time. Start by inhaling to the count of four and then exhale for four counts as well. Repeat, but raise the duration of your breath to five seconds. It’s okay to start with a goal of 15 seconds; inhale and exhale for a particular set time duration, then work your way up.

                Three to One breathing: this one is great to increase oxygen perfusion into the bloodstream and dump that CO2 fast with this breathing exercise during the workout. It starts by inhaling for three full counts then exhaling quickly in one count. It can be performed while doing a cardio workout for added impact.

                Atmosphere is one of the best gyms in Karachi, stocked fully with professional quality gym equipment and fitness facilities that help you gym to perfection. We, at Atmosphere, also have trainers who not only help you with your gym routines but also walk you through practicing breath-work to perfection.

                Head to https://atmosphere.com.pk/ to get to know more about Atmosphere before you start the gym-ing!

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                Complete this form and one of our friendly staff will contact you to schedule a visit.

                  Exercise is significantly associated with both a happier and healthier life! If a lady is content with her life, what more does she need? And this is the surest route to happiness, If a lady feels intelligent, healthy, and able to eat without counting her calories, she will be ecstatic.

                  In order to get greater results, The Atmosphere Gym has taken the initiative to introduce group lessons for women. As it is thought that exercising in groups has a greater impact, some benefits of The Best Group Exercise Classes are the following:

                  • Encouragement and motivation:

                  We are more motivated when working in a group than when working alone. Being around a group of individuals who are all using all of their effort to achieve goals that are roughly the same is the most inspiring thing there is.

                  • Different abilities are welcomed:

                  It goes without saying that you will encounter people with more expertise than you while engaging in a group exercise, which may be extremely inspiring and beneficial for an individual. Additionally, the potential to interact with younger people might increase one’s sense of satisfaction and contentment with the means of achieving the aim.

                  • Motivation to try new exercises:

                  A person’s instinct is to stick to a certain routine in life and dislikes change, just as we have a tendency to avoid trying new things when working out on our own. You can try out new workouts that could be more beneficial for you in a group setting.

                  • Meet new people:

                  It’s a great approach to increasing our social horizons! Combining socializing and exercise can be a great experience!

                  The final benefit of group exercise is FUN! The participants enjoy an outstanding environment created by teamwork and excitement, which is really reviving. A once- or twice-weekly break from your usual solitary activities is provided by group classes.

                  So, get ready, ladies, and sign up for group classes right away. Get trained, get in shape, make new friends, engage in friendly conversation, and get moving. It is easier to push yourself a little harder and maintains motivation when you have people around you, so invite your friends, family, and other loved ones to join you in this amazing initiative. A closed one can inspire you and bring forth your competitive side. So don’t let this chance pass you by and take advantage of it as soon as possible. Yet again, an opportunity to feel the best about yourselves has come knocking. https://atmosphere.com.pk/

                  Experience atmosphere

                  Complete this form and one of our friendly staff will contact you to schedule a visit.

                    You can survive in this fast-paced city if you engage in regular physical activity because dealing with severe weather and carrying out everyday tasks here calls for your complete power. The greatest gym in Karachi is where you should go to refresh yourself and keep yourself young, alive, and fearless. Exercise keeps you healthy by supplying you with enough oxygen and nutrients and strengthening your cardiovascular system. You are invited to join The Atmosphere Gym to maintain a healthy lifestyle.

                    1. Walking

                    Walking is an essential component of any training regimen because it improves our cardiovascular health and gives us more energy. Improves our mood and, more importantly, lowers tension and stress. A representative from the American organization, Richard Cotton, suggests that beginners should begin by walking for 5 to 10 minutes at a time and work their way up to 30 minutes per session.

                    2. Lunges

                    Visit the top gym in Karachi to get some incredible exercise advice; lunges are a little more difficult than squats and can help you balance better. Lunges also assist you to build muscle and tone your body. The main objective is to improve your posture and range of motion in addition to your appearance. According to Rufa, to improve the efficiency of a lunge, try stepping out to each side, as well as back and front.

                    3. Pushups

                    It is a go-to exercise to work out different muscles and is one of the simplest and best bodyweight exercises one can do. Any fitness level may perform them. Pushups involve resistance from your own body weight. To start a pushup, you should be in a plank posture with your core firm, shoulders back and down, and your neck in a neutral position.

                    4. Abdominal crunches

                    They are the finest for strengthening your core muscles, toning them, and enhancing posture and muscle flexibility. Peterson instructs his customers to perform crunches with their feet off the ground and their knees bent. He also claims that while this exercise is great, Spotify promotion if it is not performed properly with the back arched, it can actually weaken the abdominals. You must remember that doing crunches won’t help you lose belly fat because doing so demands burning
                    more calories than you consume.

                    5. Burpees

                    They have a significant impact on your cardiovascular activity and do more than just help you lose weight; they also increase blood flow, reduce your risk of developing diabetes and heart disease, enhance cognitive skills, and offer many other advantages. Because it is so effective and involves our entire body, some people believe it is a workout we both love and hate.

                    Want to lead a healthier lifestyle? Do you require some inspiration? Do you want someone to encourage you to exercise? Visit our website for more information about The Atmosphere, the top gym in Karachi. We have your back and will provide your body with everything it needs.

                    Experience atmosphere

                    Complete this form and one of our friendly staff will contact you to schedule a visit.