Exercises at home

We all are facing lockdown but many are still working on their health, Getting better each day and using this time for their advantage, it’s always up to us how we respond to a situation many of us are in fear, anxiety and depressing fighting against negativity that is very less in our hand and many among are giving there best and channeling all our will power and thought in getting better.
So either we can wait for situations to get better or use this time to make some great progress. let’s get productive and get healthy.
Regular Exercising does wonder just 10 mins of daily light to moderate workout help you in many ways.
Here are the Top 10 Benefits of Regular Exercises:

If you still not motivated enough to get started then you really need some serious Reasons. Most of our relayed on the gym and fitness center but in reality, no one can help if you are not determined to make some changes in our attitude.
Here are 7 basic full-body exercises that you can do right now (no excuses).

  • It can help with weight loss
  • It can make you feel happier
  • It is good for your muscles and bones
  • It can increase your energy levels
  • It can reduce your risk of chronic diseases
  • It can help skin health
  • It can help your brain health and memory
  • It can help with relaxation and sleep quality
  • It can reduce pain
  • It can promote a better sex life

Disclaimer

If you have joint issues, muscle injuries, or other health concerns, check with your doctor before starting such a program or at least start gradually. Exercise without proper form can lead to injuries so always maintain proper form, take help from fitness experts,
Always start working out after the Warmup session.

Jumping jacks

This exercise does not need much space, and you can do it in the comfort of your own home. Jumping jacks are an efficient total-body workout that you can do almost anywhere. It is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles at the same time.
Jumping jacks work on:

  • glutes (buttocks)
  • quadriceps (front of the thigh)
  • hip flexors

Running or jogging on the spot

Exercises


We think that we need ample space to do our cardio session well-running or jogging is nearly effective if done in open space or at an optimum pace.
If you have a carpet or mat, you can even perform this exercise with your bare feet, if that feels more comfortable to you (and you still have the option of using your running shoes, if you prefer). Jogging on the spot is as low- or high- intensity as you want it to be

Walking and jogging in place both work the legs obviously, Specifically,

  • quadriceps (front of the thigh)
  • calves
  • hamstrings (back of the thigh)
  • glutes (buttocks)

Classic Push-ups

push up Exercises

Don’t worry if you are new and doing even a single push up is hard, push up on knee give you support.
Push-ups are a fast and effective exercise for building strength. When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles (Abs). Push up is one of the Compound exercises. These are the exercises that need many muscle involvement in a short period of time to perform.
Doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly.

Push-ups Works your

  • Triceps (Arms)
  • Pectoral muscles (Chest)
  • Shoulders

Most hateful Squats

Exercises

Many of us hate this exercise because of the pain it gives but many fitness enthusiasts love this because of its benefits. If you are a beginner start your squats by using a chair for support and advance yourself for free and then weighted squats. These exercises are a great way to build Growth Hormones that are a hormone that helps in preserving and building muscles.
Adding squats to your workouts can help boost your exercise performance.

The lower muscles targeted in a squat include your:

  • gluteus (buttocks)
  • quadriceps (front of the thigh)
  • hamstrings (back of the thigh)
  • abductor (groin)
  • hip flexors
  • calves
  • abdominal muscles (abs)

Sit up for your flat belly

sit up exercises

Well, spot reduction is a myth that still persists but doing sit-up will definitely help you in achieving your perfect toned flat belly doing sit-ups or crunches with proper form helps in better circulation and building up of muscle and fat burning. Crunches and sit-ups are among many exercises that are the best known for building your abs but without proper Nutrition, it’s nearly impossible.

Situps actually work the abdominals as well as other muscles groups, including:

  • Hip flexors
  • Abdominal muscles (abs)
  • Lower back
  • Neck (be careful)

Planks for your strong core

Core Exercises

Planks can help improve your core strength and stability. The simple act of planking isn’t tough to pull off, but holding the position is a completely different story give it a try and you will know. These exercises help in building a stronger core that improves balance and posture.

Planks help in strengthening the core by activating many muscles :

  • Hip flexors
  • Lower back
  • Abdominal muscles (abs)
  • Shoulders

Why left Yoga out of the picture

yoga

There are many exercises in yoga in particular asanas that help in improving your physical health.
yoga can help reshape and unravel your habitual or unconscious patterns.

Yoga postures can help increase:

  • Flexibility
  • Strength
  • Mobility
  • Balance
  • Metabolism
  • Circulation
  • Respiration

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