We can jump, lift, dance, run, walk, carry kids, carry groceries — and the list goes on. However, as to finish these feats safely, we need to learn to move a lot and work more effectively.
When it comes to useful fitness, you don’t want any fancy equipment, a gym membership or plenty of cash, just motivation which may push you towards your goal and keep you going.
Following are a combination of cardio, strengthening, and toning exercises guaranteed to break a sweat and obtain that fitter body despite wherever you are.
Exercise 1: Squats
Stand tall as much as you can with your feet spread slightly wider than your shoulder-width. Hold your arms straight in front of your body at the shoulder level, so that your arms are parallel to the floor. Keep your torso as upright as you can for the entire movement, with the lower back slightly arched. Brace your abs and lower your body as far as you can by pushing your hips backwards and bending your knees. Pause for a second and then push yourself back to the starting position. That’s one repetition.
Do twenty repetitions of squats.
Exercise 2: Inclined Push-up
Assume a push-up position, however your hands ought to be placed on a raised surface—such as a box or one in every of the steps of your stairs. Your body ought to be in a very line from your ankles to go. Keeping your body wholly rigid, lower your body till your higher arms dip below your elbows. Pause for a second, and so push yourself back to the beginning position as quickly as doable.
Do twelve to fifteen repetitions.
Exercise 3: Hip Raise
Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. That’s the starting position [A]. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position [B].
Do ten repetitions
Exercise 4: Side Plank
Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
Modified Side Plank
If the side plank is too difficult, hold for five seconds, rest for five seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.
If that’s still too hard, bend your knees 90 degrees and allow your lower legs to rest on the floor as you do the exercise. (Your body will now form a straight line from your knees to your shoulders.)
Exercise 5: Floor Y-T-I Raises
This is a three-exercise combination move. You’ll simply perform 8 to 12 repetitions of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed immediately by 8 to 12 reps of the Floor I raise.
Floor Y Raise
Lie with your face on the floor with your arms resting on the floor, completely straight & at a 30-degree angle to your body, so they form a “Y”. Your palms should be facing each other, so that the thumb side of your hand points up.
Floor T Raise
Perform this like the Y raise, only move your arms so that they’re out to your sides—perpendicular to your body with the thumb side of your hand pointing up-and raise them as high as you comfortably can.
Floor I Raise
This time, move your arms so that your body forms a straight line from your feet to your fingertips. Your palms should be facing each other, with the thumb side of your hand pointing up. Raise your arms as high as you comfortably can.
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