It is necessary to stay feet and follow a healthy life, but sometimes it becomes difficult to maintain in daily life. In this article, we will tell that which all exercises can keep you fit:
Pushups
Pushups strengthen multiple muscle groups.
How to do it:
- Start in a plank with your arms straight and your body horizontally lifted to the floor. To support your body, keep your feet together with your toes flexed.
- Place your palms flat on the ground, shoulder-width apart. The fingers should face inward or straight ahead.
- Keep your head aligned with the spine. Slowly bend the elbows forward and lower your body to the ground.
- Keep your hips and lower back in line.
- Move as low as you can, trying to reach the floor below your chest or chin.
- Use your arm muscles to push the body back into its starting position.
- To support the back, keep your abdominal muscles engaged.
Surya Namaskar
You will be amazed at the variety of movements that allow total body stretching and toning. Surya Namaskar burns around 13.90 calories per round. Start with five sets and increase it to 108 once you are more comfortable.
Planks
These planks help you build strength and keep fit. You can build strength with both side and regular planks. Side planks are best for learners who have never done side planks. This is because your head should be against the wall, and you can get into a plank position. This is a great way to strengthen your abdominal and middle back muscles.
Step Ups with Alternate Knee Raise
Why? The step-up exercise is an indicator of muscular imbalance. It strengthens the quads and the, glutes, calves, and hamstrings.
Step 7 inches above a step, bench, or stair. Your left foot should be in the middle of the step. Keep your right foot on the ground. To stand tall, press down on your left foot and raise your right knee toward the sky. As you place your right foot on the basis, bend your left knee. During 10 repetitions, keep the left foot on the step.
Gardening
Regular garden maintenance can also count as a workout during lockdown if you have one. Doing squats while planting and weeding will strengthen your core. Carrying your watering can and other tools will tone your arms. Mowing the lawn is excellent cardio and good for your heart health.
Suspension trainer
Suspension trainers are a great way to get a low-cost workout that targets your entire body and takes up very little space. Most trainers come with various bands, foot anchors, and handles that can be used for different exercises. These resistance exercises can help you simultaneously improve flexibility, balance, strength, and joint stability. Anyone can use TRX.
Cost: A suspension training system costs around $40 to $50, depending on the size of the system. You can take them anywhere you go, so you don't need to pay for a gym membership. After a few months, you'll get your money's worth.
The glute-bridge
This is good for muscles at the back of your body, also known as the posterior chains.
How do you do it?
Lay on your back, your knees bent, and your feet flat on the ground.
To lift your hips off the ground:
- Contract the abdominals and buttocks. This will bring them in line with your shoulders and knees.
- Do not arch your lower back.
- Slowly lower your back to the starting point.