No weights no worry

DECCAN CHRONICLE. | KIRAN DEMBLA
Published Feb 19, 2017, 2:11 am IST
Updated Feb 19, 2017, 6:42 am IST
Bodyweight training is excellent for building muscle and overall fitness. Try these simple steps at home and stay fit and healthy.
Push-ups
 Push-ups

Getting fit can take a lot of hard work, discipline, equipment and monthly fees. And if you still don’t make it to the gym, and are looking for easier ways to drop those pounds, don’t just sit at home and veg out. Here are five bodyweight exercises that one can easily do at home. If you’re a beginner, it’s better to start with a warm-up session, so you don’t put unnecessary stress on your body and make your overall workout effective.

Jumping jacks

 

Jumping Jacks strengthens your body and is a good cardiovascular exercise. Stand with your feet together and hands down. Now, jump and stretch your feet out to the side and simultaneously raise your arms above your head. A beginner can start with three sets, with 10 jacks in each set. You can slowly increase it to three sets, with 10 jacks in each set.

Jumping jacks

Bodyweight squat

A bodyweight squat will help you tone up your body. The best part about a squat is that you can do it absolutely anywhere. You can team up with a partner and make the exercise more fun. Squats are good for your legs and butt to get into shape. Keep your back straight, extend your arms straight in front of you and keep your legs shoulder-width apart. Look straight ahead and then slowly bend. You can then get back to the original position and repeat. A beginner can start with three sets, with 10 squats in each set. You can slowly increase it to three sets, with 15 squats in each set. You can also perform chair squats to warm-up before performing a bodyweight squat.

 

Bodyweight squat

Crunches

This is an abdominal exercise. Lie on your back with your knees bent and legs a little apart. Place your hands behind your head so that your thumbs are behind your ears. Now slowly lift your upper body and move forward. Stay in the position for some time and then get back to the normal position and then repeat. A beginner can start with three sets, with 10 crunches in each set. You can slowly increase it to three sets, with 10 crunches in each set.

Crunches

Burpee jump

Do a few push-ups and squats before you start with a burpee jump. Squat down and place your palms on the ground. Now hop both your feet out behind you, so you’re in a push-up position. Do a push-up and get back to the normal position. Now stand and jump in the air with your arms over your head. A beginner can start with 3 sets, with 10 jumps in each set. You can slowly increase it to three sets, with 10 jumps in each set.

 

Burpee jump

Push-ups

Push-ups are great for both beginners and seasoned athletes to achieve perfect abs! Get into a high-plank position, set your hands and feet shoulder-width apart. They can always be angled in a way that is comfortable for you. However, remember not to stick your butt out and remain in a straight line. Look straight ahead and don’t look down. Now, slowly lower yourself until your elbows are at a 90 degree angle. You can then get back to the original position and repeat. A beginner can start with three sets, with 10 push-ups in each set. You can slowly increase it to 3 sets, with 15 push-ups in each set.

 

 The writer is a celebrity fitness trainer.

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