Regular exercises can give you numerous advantages. It develops your bone density, structure, immunity, manages diabetes, and decreases health risks to the heart. In our busy daily schedule, exercise doesn’t get any importance.
With the growing responsibilities, we must take care of our bodies, but we make excuses. The most common reason is, “I was busy with work.” But deep down, you also know that you are lying to yourself. You can manage at least thirty minutes daily for your workout if you plan your day correctly. Regular exercise is the best way to live fit and healthy for longer.
To start working out, the gym is not mandatory. You may begin just at home. In the beginning, it will be a bit confusing, but slowly you will chalk out what are the necessary exercises.
Here are some activities for home and without equipment.
Jumping Jacks: The training uses the whole body. This is the best cardio workout. This exercise has various benefits like it makes your heart stronger, builds healthy muscle, helps weight-loss, makes your bone more robust, it uplifts your mood, and stress is relieved. It also improves your stability and stamina and makes you flexible.
Process –
1.Stand straight and join your feet with hands on your side.
- Jump and spread your legs with your hands clapping above your head.
3.Again get back to the first position.
4.Try to do it faster.
Plank: This one is best for making hard abs. This is a simple exercise for beginners to create strong abs and strengthen your back, arms, and shoulder. This has many variations.
Process –
1.Take a push-up position, make a 90-degree with your elbows.
2.Put your body weight on your arms. Make sure that your body makes a straight line, from head to toe. 3.Now, hold the position for a little longer.
Crunches: This is a straightforward and effective exercise for your abdominal muscles. It engages your oblique muscles.
Process:
- Lie straight on the floor and put your hands behind your head as if holding the head.
- Twist your body and bring your right elbow and left knee close to each other as if they are trying to touch each other.
- Go to the previous lying position.
- Do the same with the other side and go back to rest.
- Repeat it at a faster pace.
Side Plank: This is a plank on the sides and is very useful for more muscular abs.
Process:
- Start with your feet joint together and your elbow placed below the shoulder.
- Raise your body slowly till it forms a straight line from head to toe.
- Hold the position.
Squats: This exercise has many variations. It helps you shape your butt and strengthens lower body muscles.
Process:
- Make a straight posture along with your chest, shoulder, and back.
- Bend your knees as if sitting in the air with your legs apart.
- Go back to rest and repeat.
- Start with 25 squats and then increase.
Lunges: This works great on your butt and boosts your lower body strength—all the muscles of the leg work during a lunge.
Process:
- Make a straight posture, lower your hip, and then move front with a knee making a right angle.
- Come back to the previous position and repeat it with the other leg.
- Start with 30 lunges and later increase it.
Push-Ups: This one is effective for chest, arm, and shoulder muscles. It isn’t easy in the beginning, but with time, you will learn to adjust.
Process:
- Lie straight on the ground with your face facing the floor.
- Place your hands beside your shoulder at a proper distance.
- Try to get up straight without bending any other part of the body, forming a straight line from head to toe.
- Go back to rest and repeat.
Russian Twist: It is a beneficial exercise for the whole abdomen. It increases balance and gives you your desired shape.
Process:
- First of all, sit straight, hold your head, and lean backward at a 45° angle.
- Try to touch your right hand with your left knee and your left hand with your right knee one by one.
- Speed up and continue for about one minute.
High Knees: It puts your inner thighs and outer hip into work. The pressure created by this exercise is beneficial for belly fat burning.
Process:
1.Stand straight with a little gap between your legs.
2.Raise your knee as high as possible and hold it with your hands.
3.Do it simultaneously with both the legs one by one.
4.Increase the pace slowly.
Dead Bugs: A simple exercise that is very effective for abdominal fat, flexibility, and balance while strengthening your muscles.
Process:
1.Lie down with a straight back, open your arms and legs(90°) towards the ceiling and then move your right hand straight above the head simultaneously to extend your left leg.
2.Go back to the previous posture, then open your left hand above your head and extend your right leg.
3.Try to do it faster.
Bridge: This exercise has a lot of benefits. This one activates the core and the back at the same time in the form of a bridge.
Process:
1.Lie straight with your knees bent and hands extended in the side.
2.Without moving any other part of the body, lift your waist. Lift and relax.
3.Keep doing it in a loop for one minute.
Knee Push-Up: This one’s for beginners who are not able to do a standard push-up. It has the same benefits as the normal one.
Process –
1.Go to plank position till the knees.
2.Now, move up and down, keeping your body stiff and elbow working as a hinge.
Plank to Downward Dog: This one engages your shoulders and puts all the weight on your arms.
Process:
- Take the plank position with your arms straight to the ground and push yourself backward using your waist.
- Come back to the last place and do it again.
- Fasten the pace.
Donkey Kick: This one engages your arms, legs, core, and hip. It is very impactful as it gives results quickly. It improves your flexibility too.
Process:
1.Sit like a dog, extend your leg backward, bring it in, and hit the belly.
2.Start with a ten on each side.
Here is a plan for you –
3-DAY PLAN: TOTAL BODY WORKOUT TO GAIN MUSCLES FASTER
