Non-Equipment Workout At Home

When life gets busy, it can put a strain on your fitness. We all desire to lead a healthy life and the key for this is to be physically and mentally active. Instead of skipping exercise altogether, take just 30 minutes out of your day to an effective workout for your healthy lifestyle. As, it boost metabolism, boost weight loss and build lean muscles.

If you think, just 30 mins out of your day is not enough for healthy life. Actually the truth is you can get a great workout in short time!! But the condition is to be done correctly and need right exercise.

Important:- 10-15 secs is necessary after every exercise.

Push-ups, 10-12 reps (3 sets)

Targeted areas:- Chest, Shoulder, Triceps, Arm strength

A superb exercise that will help to build your pectoral strength. This is the best bodyweight exercise for upper body. And the best part is you can practice it anytime and anywhere you want to.

The Move:– Start in push-up position as (as described above) with your hands about shoulder-width apart.

Keep your lower back straight.

Start bending your elbows and chest until it’s above the floor. And push back to the starting position.

2. Squats, 20 reps (3 times)

Targeted areas:- Abs, Calves, Hamstrings, Lower back, Glutes, Hip flexors, Quads

A squat is the base of all lower body exercises. It strengthen the muscles in your lower body, and execute full body movements with correct form, balance, mobility and postures. It is also great for getting the blood pumping through the entire body.

The move:- Stand up with your feet shoulder width-apart.

Bend your knees and press your hips back and stop for a while once the hip joint is slightly lower than the knees ( As same as you sit on a chair) and then push back to initial position.

3. Lunges, 15-20 reps (3 times)

Targeted areas:- Glutes, Quads, Hamstrings, Core.

This workout engages your core and abdominal muscles. Its helps to build stability, lower back pain and improve your balance and posture as well. It target large muscles of group of your lower body ; this boost your metabolism and help you to reduce weight faster.

The move:- Stand with your feet hip-width apart.

Then take a step forward with your right foot and then slowly bends both knees until your back knee is just above the floor.

Stand up and do it same with left foot. This complete 1 rep of your lunges.

4. Hip Bridges, 10-12 reps (3times)

Targeted areas:- Glutes, Abs, Hamstrings, abs.

Hip bridge is the key for increasing power, performance and strength. Glutes are the largest muscles in the body, so we need more energy to train. Its also helps in building core stability and improve your lower back and hip strength.

The move:- It is done by lying on your back with your knees bent, feet flat on the ground and at a comfortable distance from your butt.

Then go up hold for 5-6 secs and rest. This completes 1 rep.

5. Mountain climber, 30-40 secs (3 times)

Targeted areas:- Abs, Glutes, Hips, Legs, Chest, Shoulder.

Mountain climbers are great for building cardio endurance, core strength and aging. They are dynamic, compound exercise that works several muscle in a constant movement. Full body exercise that boost metabolism and for increasing heart rate.

The move:- Start with your body in a straight line and your hands slightly wider than shoulder-width apart and keep your toes touching the floor.

Pull your right knee into your chest as far as you can and do same with left knee.

Then, run your knees as fast as you can.

6. Burpee, 8-10 reps (3 times)

Targeted areas:- Abs, Glutes, Hip flexors, Hamstrings, Quads, Chest, Arm, Shoulders.

Burpees are an intense full body exercise that increase strength, heart rate, agility and flexibility. It boost cardio fitness and burns fat quickly as compared to other exercises. This exercise improves blood flow and cholesterol level and lower the risk of heart disease and diabities.

The move:-.Stand straight with your feet shoulder-width apart.

Squat and place your hands in front of your feet.

Jump back until your legs are fully extended and body is in plank position.

Do a push up, jump forward and then return to starting position.

7. High knees, 30-40 secs (3 times)

Targeted areas:- Quads, Hamstrings, Calves, Abs, Glutes, Arm, Back.

High knees is a great cardio exercise to train at a low or high intensity. It is also a great way to get your heart rate up and strength your legs, core balance and hips flexibility.

The move:- Stand straigth with your feet shoulder-width apart. Bring your knees to the waist level and do as fast as you can.

Set a goal to do at least three times this week and don’t forget to play some motivational workout music!
FitYou

Turn that flab around your waist to fab in 30 days

Have you been munching on your favourite snacks lately and now can’t fit in your jeans? If yes, then this is the best time to start working on your fitness. One thing that most people find ugly and hard to get rid of is belly fat and apart from that, it also puts you at a higher risk of developing diseases like Type 2 Diabetes.

Here are few exercises to melt down that flab around your waist :-

1. Plank

Whether you workout or not, you must have heard of this exercise. This is undoubtedly one of the best exercises for core muscles.

To do this, go down on the floor and raise your body parallel to the floor by putting your weight on the forearms while bending your elbows.

Don’t forget to suck in your belly button as much as you can and hold on this position for 30 seconds.

Repeat it atleast 5 times.

2. Side Plank

This one is a bit tougher but the tougher it is, the better it will hit that flab.

To perform this exercise, extend your legs and lie down on your right side such that your feet and hips rest on the floor on top of each other on your left side. Your left elbow should be placed under your shoulder. Suck in your belly and lift your hips and knees off the floor. Hold on for 10 seconds, then repeat on the other side.

Do 5 repeitions on each side.

3. Sit – Ups :-

This boosts your core strength and improve digestion.

Lie down on your back, facing the ceiling with a slight bend in your knees. Arms are to be bent at the elbows with your head by the ears. lift your upper body by engaging your core so that your elbow touches your knee. Then, go back and repeat. Don’t forget to contract your core muscles.

Do 15 repetitions.

4. Russian Twist

Sit with bent knees, feet touching the floor firmly. Sit back slightly, keeping your back erect and exhale as you twist to the right, touching the floor with your hands lightly, over the right side. Inhale and go back to the starting position and do the same on opposite side.

Do 25 repetitions on each side.

5. Crunches

Lie on your back on the floor. Bend your knees so that your feet touches the floor. Put your hands on the back of your neck and lift your upper body while sucking in your belly button.

Do 25 repetitions of this one.

And you are done for the day. It will hardly take 20 minutes of your day. Do these exercises religiously for thirty days and notice the change.

Align your body through yoga

The lockdown across the whole world has changed our lifestyle entirely. First of all, cheers to the survivors! We all are having difficult times amid Covid-19 but yet we are handling this real well. Now we all know what actually wealth is! Health is Wealth. We are here to discuss some measures we can take to enhance our health. So, for all those people who are looking for some magic wand way out of this Corona situation, know that there no such thing. We all need to be responsible towards society. Very conscientious and responsible steps are needed to be taken.

Yoga practitioners always survive better both physically and mentally. Learn that boosting our immunity is not an overnight process. It has to be performed consistently to gain profit. We must perform yoga, most importantly pranayam, twice a day on daily basis. This will enhance our immunity and make you fit overall. Yoga and pranayam can do wonders more than you can even imagine.

Some important pranayamas & yogic kriyas

Anulom- Vilom pranayam

Benefits:

Relieves depression, stress & anxiety
Heals respiratory disorders (asthama, bronchitus etc.)
Improves lungs capacity & oxygenates throughout the body
Improves cardiovascular health
Better all sense of well-being

2. Kapalbhati Pranayam

Benefits:

Increases the metabolic rate and aids in weight loss
Clears the nadis (subtle energy channels)
Stimulates abdominal organs and thus is extremely useful to those with diabetes
Improves blood circulation and adds radiance to the face
Improves digestive tract functioning, absorption, and assimilation of nutrients
Results in a taut and trimmed down belly
Energizes the nervous system and rejuvenates brain cells
People with hypertension and heart problems should practice this breathing technique only under a yoga expert’s guidance.

3. Bhastrika pranayam

Benefits:

It is good for brain oxygenation.
It benefits the nervous and the motor system.
It is great for energizing the body and the mind.
Good for people with depression and anxiety.
It helps in treating fibrosis.

4. Simha Kriya

See here how to perform Simha Kriya

This kriya is ancient yogic technique, its best for respiratory health. Also, this is a great test too, the day you aren’t able to perform this kriya, know that you to go for checkup. Please listen to the instructions and follow accordingly.

For all the pranayamas mentioned above, Time limit: 5mins minimum- 30-60 mins, must be performed on daily basis

Let’s fight this corona virus with our intelligence and sensible mind. It is the new normal, let’s fight it out. LIVE STRONG !