Exercise you can do in your home without equipments

Life is so busy on following our dreams and schedule . In this busy life most of us forgot to maintain our health . Doing exercise regularly have lot of benefits like ,

• Control over your weigh,
• Eliminate the risk of heart disease,
• Improve your mental health and mood ,
• Increase your sexual health,
• Improve your sleep,
• Improves your concentration,
• Keeps you motivated,
• Improves your confidence , etc.

It is good to do exercise. But most of the time we make excuses like , I have no time to do exercise , I am too tired , or something else. For those you can use this simple home exercise .

1. Push-ups

Push-up is one of the great exercise , which build the strength on upper body.

Push up work the triceps, pectoral muscles, and shoulders.

Don't forgot to keep your body-line straight when doing pushups.

When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

There are different types of pushups . But if you're a beginner, then start with normal push up.

I generally do 3 sets(25,20,15) of push-up, 60 sec rest between each set.

2. Squats

The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes.

Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility. The squats also activate you glutes and back muscles. Squats Improve Digestion and Circulation.

Most of athlete do focus more on squats to strength their legs, so they can reduce the chance of injury.

How to do squat. ?

Stand with feet a little wider than hip width, sit into a squat position while still keeping your heels and toes on the ground, and return back to the starting position.

I do 3 sets(30, 30, max i can do - 30 sec break on each set) of squats daily.

3. Planks

Planks hit all the major muscle groups of your core, including transverse, straight, and oblique abdominal muscles and the buttocks (glutes).

Planks has many benefits like reducing the fat in waist , improve metabolism , improve your biceps strength, reduces chance of spinal injury, improves core strength and metabolism.

How to do a plank ?

Get into pushup position , Now bend as shown in the above picture and rest your weight on your forearms. Make sure your head is relaxed and facing the floor.

I do 3 sets(30sec- 30 sec break) of plank.

4. Jumping Jack

In jumping jacks we jump upward , while jumping we clap with our hands over our head .

Jumping jack Burn Your Calories , tone your muscle , improves heart health, improve leg strength, improves coordination, improves stamina and stability. It is also used as a warm-up exercise.

I do to 3 sets(30 each set - 30 sec rest for each set).

5. Lunges

Lunges is one of most used exercise by athlete , to strengthen their legs . It also improves the overall Core stability, strength.

Lunges improves Better balance, Core stability, Strengthens legs and buttocks, Hip flexibility, strong spinal , improves co-ordination.

How to do lunges ?

Stand straight - Keep one leg forward, lower your hips till both knees are bent at a 90 degree angle. - Make sure that the other knee does not touch the floor. Keep your body weight on the heels. Now switch feet and repeat the same.

I prefer to do 3 sets(each set 20 movement (10 each leg) ) of lunges .

If you have any injury , please contact a doctor before exercising .

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