“When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger
Exercising is tough to start but it is also like a drug you can get addicted to when you start doing. And when you have a 9-5 job, giving your body time to sweat is the toughest. But wait this blog is to solve your problem. That’s why we have found some of the exercises that target every single part of your body and what if I say it just takes 20 minutes of your day and it will get you the body you have always desired even without heading to the gym. Sounds Interesting? Stick with us till the last.
As you know we keep most important point in first, here is also.
It can be extremely painful at the start but trust us there is no better exercise than this. The full-body compound move will tone your muscles, burn fat, and build your lower body strength. It can also improve your balance and coordination, boost your overall endurance, and make you stronger.
If there is one exercise done every day for four weeks there is nothing better than doing squats.
How to do squats?
- Stand facing forward with your chest up.
- Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards.
- Tense your abs like someone is about to punch you.
- Bend at your knees and hips, sticking your butt out like you are sitting in an imaginary chair.
- Keep your chest lifted and spline neutral, and do not let your lower back round.
- Squat down as low as you can.
Time: Train yourself to do at least 30 per day initially. After which you can take it up to 250 to 300 squats per day.
“People who do not know how to squat do not have normal hip function, don’t have normal leg functional. They can’t jump, run, throw or punch correctly.”
– Greg Glassman
Do you know Planks can burn more calories than crunches? When you do a plank your abdominal; muscles contract thereby helping you strengthen your core. It also helps in reducing back pain. It may seem simple but believe us it is very difficult
How to do Plank?
- Start on the floor on your hands and knees.
- Place your hands directly under your shoulders.
- Step your feet back, bring your feet wider than hip-distance apart.
- Maintain the straight line from the help to the top of your head looking down at the floor with a gaze slightly in Infront of your face.
- Now tighten your abs, quads, glutes, and hold.
Time: Try to do for at least 180 seconds. And do in 3 different sets of 60-60 seconds
“The side plank and plank jumping jacks are all really great; just be sure to hold that naval to the spine as hard as you can. As for reps, do as many as you can and try for more on your next workout. If you can only do five on Tuesday, make sure you do six or seven on Wednesday. The only rule? Never go back to five! Always continue pushing forward.”
– Anna Kaiser
Quits like a squat but a better and challenging version. Here your calves and core muscles are challenged, toning your lower body real nice.
How to do Lunges?
- Stand tall with feet hip-width apart. Engage your core
- Take a big step forward with your right leg. Start to shift your weight forward so your help hits the floor first.
- Lower your body until the right thigh is parallel to the floor and the right shin is vertical.
- Press into right heel to drive back up to starting position.
- Repeat with the other leg the same.
Time: 15-20 minutes for both legs.
Jumping rope is one of the great calorie-burner. “It’s good for the heart”, says Peter Schulman, MD, Associate Professor, Cardiology/Pulmonary Medicine University of Connecticut Health Center in Farmington.
How to Do jumping Rope?
- Adjust the rope by holding the handle and stepping on the rope.
- Simply just jump continuously over the rope and swing the rope rhythmically.
Time: Do for 15-20 minutes a day.
Lying Hip Raise
The world’s best trainers consider this exercise as one of the best most important exercises you can do. As it is a great way to not only work your core but to switch on your glutes. Your glutes are one of the body’s largest and most powerful muscles.
Sitting for hours a day at your job can cause these muscles to forget how to fire. That makes you weaker in nearly every lower body exercises. This not only puts more stress on your lower spine, it pushes your lower abdomen outward, making your belly stick out, even if you don’t have an ounce of fat. However, by using the hip raise, you can activate your glutes again, and build more muscles all over. And also because your glutes are such a big muscle group, there is also one of your body’s top calorie burners.
How to do Lying Hip Raise?
- Lie on your body on the floor with your knees bent and your feet flat on the floor.
- Place your arm out to your sides at a 45° angle.
- Brace your core. Imagine you are about to be punched in the guts, squeeze your glutes tightly.
- Raise your hips so your body forms a straight line from your shoulder to your knees.
- Relax and Repeat the same again
Time: Do this 3-4 times from 2-3 minutes per set.
This particular exercise is great not only for your pectoral muscles but also strengthen your biceps and triceps. It involves raising and lowering your body with the help of your arms. Once you perfect in it you will most probably notice gains in upper body strength.
How to do pushups?
- Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
- Extend your legs back so that you are balanced on your hands and toes.
- Keep your body in a straight line from head to toe without sagging in the middle.
- You can position your feet to be closer together or a bit wider depending on which suits comfortably for you.
- Before you begin, contract your abs and tighten your core pulling the belly button towards your spine. Keep the tight core throughout the entire pushups.
- Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90° angle.
- Exhale as you begin contracting your chest muscles and pushing back up through your hands to the starting position.
- Don’t lock out the elbows but keep them slightly bent.
Time: 50, at the very least. And for initial break 50 in 2-3 sets.
It is very challenging but yeah it works like charm too. Also, you can never get bored with this full body workout. You get to burn a hell of a lot of calories with this simple exercise than you can think.
How to do burpees?
- Stand with your feet shoulder-width apart, weight in your heels and arms at your sides.
- Push your hips back, bend your knees, and lower your body into a squat.
- Place your hands on the floor directly in the front of and just inside your feet.
- Shift your weight onto your hands.
- Jump your feet back to softly land on the balls of your feet in a plank position.
- Here your body should form a straight line from your head to heels.
- Be careful not to let your back sag or your but stick up in the air as both can keep you from effectively working your core.
- Jump for feet back so that they land just outside of your hands.
- Reach your arms overhead and explosively jump up into the air.
- Land and immediately lower back into a squat for the next rep.
Time: Two to three sets of 7 burpees and increase gradually as you go on.
Yup running, get yourself up from your couch, and get moving. There is nothing quite like good cardio than running.
Time: You can start by running for 10 minutes and then gradually increase according to your body capability.
“Run when you can, walk if you have to, crawl if you must; just never give up.”
— Dean Karnazes.
I want you to go through this article. You will find this very useful and this might motivate you to do exercise.
Yup, Exercise make you Intelligent too 😉