BASIC EXERCISES FOR YOUR BODY
1. Cardio (Walking, jogging, running, swimming)
· Walking is the No.1 cardio vascular exercise.
· It strengthens your heart and also helps you burn calories.
· Walk at least for 20-30 minutes a day, to build up your stamina.
· Early morning, post lunch or even a post dinner walk is preferred.
· Progress from walking to brisk walking and then jogging.
· Walk and jog at intervals, that’s the formula.
2. Stretches
· Stretches can be done only after your body is warm.
· Start with your neck, shoulder, chest arms, oblique (side waist) and then the lower body stretches.
· Hold each stretch for 10 counts and then progress to 45 counts.
· Make sure all stretches are done in slow, controlled and rhythmic motion.
3. Plyometrics (Squats, Lunges and Push-ups)
· These are exercises that are done with our body weight in different motions.
· Movements like jumping jacks, one leg hops, side walking, jumps from a small bench and back skipping, pull-ups, push-ups and squats are done in different planes to challenge our body.
· Squats work your quadriceps, hamstrings, and use most muscle groups at once.
· Get your technique right – keep your feet shoulder-width apart and back straight.
· Bend your knees and lower your rear.
· Ensure that knees remain over your ankles as much as possible.
· Lunges work all the major muscles of your lower body.
· Take a big step forward and keep your spine in a neutral position.
· Bend your front knee to approximately 90 degrees, and keep the weight on your back toes, dropping the knee of your back leg towards the floor.
· Push-ups strengthen your chest, shoulders, and triceps.
· From a face-down position, place your hands slightly wider than shoulder-width apart.
· Place your toes or knees on the floor, and imagine creating a diagonal with your body, from the shoulders to the knee or feet.
· Lower and lift your body by bending and straightening your elbows, keeping your torso stable.
4. Core training (Crunches)
· Once your core (abdomen) is strong, your posture will be great with no back pain.
· Crunches are a basic core exercise.
· The regular crunch is when you lie down on your back, with your hands supporting your head and slowly raising your head, neck, shoulders and upper back off the floor.
· Don’t hold your breath, and keep your elbows out of your line of vision.
· When doing crunches, make sure that your navel is tucked in while coming up.
· Make sure that you are breathing out while coming up.
· For any kind of exercise, exhale when you are putting effort.
· Do 12 repetitions and repeat it twice.
5. Lower back strengthening
· Lie down on your back, pull both your legs by holding the knees towards your chest and grasp them like you are hugging them.
· Hold it for 20 counts and repeat it 3 times.
· Then lie on your stomach, and slowly lift your upper body, and then follow it by lifting your lower body too.
· Hold it for 20 counts and repeat it 3 times.
For staying fit, make your body do more every week.