Are you lazy to hit the gym? Is lack of workout taking a toll on your physical and mental health? Here are some workout tips that you may like to do on a daily basis.

Unable to hit the Gym?

Some may find it difficult to go gym everyday.
Some may find it difficult to follow the gym routine.

Many of us are not able to go to the gym due to various circumstances. Some may not have time, some may be facing a cash crunch. What if you get a chance to work out at your convenience and anywhere you want?

These six exercises that we are going to discuss here can be done anywhere anytime. You don’t need a trainer or equipment. You can do it at your convenience. We are sure you will enjoy this a lot.

Steps – Up and Down

Walking-up-and-down-steps-workout
Climbing Up and Down Steps combines warm-up and cardio workout.

This is a basic workout. It involves both warm-up and cardio. It also contains certain levels of endurance training.

Find someplace where you can get 15 continuous steps. Climb up and down at a normal pace. Do not run or jump. The natural climbing movement of the legs and the body is enough.

One set is 10 repetitions of climbing up and down the 15 steps. The target you have to achieve is 20 sets. This may not be possible on the first day itself. On the first day, you can start by completing 2 sets.

The muscles affected while doing this workout are:

  • Thighs
  • Calves
  • Hamstrings
  • Buttocks
  • Breathing muscles
  • Lower Abs

Squats – Workout for Legs and Buttocks

Squats-exercise-is-best-for-thighs-muscles
You can feel your thighs muscles tightening during squats.

Squats is a wonderful workout that strengthens your legs and buttocks. It is very easy to do and involves very less body movement.

Keep your wide apart. Bend your knees and slowly lower your upper body. Do this until your groin comes in a straight line with your knees. Then, slowly raise your upper body and go back to standing position.

One set contains 20 repetitions. The maximum number of sets to be achieved is 10. Beginners can start by doing 2 sets per day. The number of sets should be increased by 1 after every 5 days of workout.

The muscles affected while doing this workout are:

  • Thighs
  • Calves
  • Buttocks
  • Hamstrings
  • Back muscles
  • Abs
  • Breathing muscles

Push up – Perfect Workout for Upper body

Pushups is good for chest muscle development
Keeping the body in a straight line is important while doing push up. (Image Courtesy: https://www.popsugar.com)

One of the most common exercises done by everyone is Push-up. It is the favourite for beginners to professional bodybuilders. Push-up comes in different variations. We will be discussing the standard one here.

Position yourself face-down on the floor. Place your hands firmly on the ground at shoulder-width apart. Elbows should be directed towards your toes.

Curl your toes in the direction of your head and lower your body. The balls of the feet should be in a grounded state.

Raise yourself using your arms to go back to the original position. Your hands and the balls of the feet support your entire body weight. Maintain plank position with your head and heels in one straight line. This is one completed push-up.

One set is 20 repetitions. The maximum number of sets we want to achieve is 10 sets. Beginners can start by doing two half sets of 10 each. Then move to full sets gradually. Add one more set to the routine after every 10 days until you reach the 10 sets mark. There is a 2 minutes interval allowed between each set.

Sometimes it will be quite tough for starters to complete 10 push-ups in standard position. In such cases, you have to do slanting push-ups. Slanting push-ups are done by pushing yourself against a wall, fixed chair, or parapets. Once you have achieved 10 full sets of slanting push-ups you can start doing standard push-ups. The number of sets can be decided based on your endurance level.

The muscles affected while doing this workout are:

  • Chest muscles
  • Shoulder muscles
  • Triceps
  • Abdominal muscles
  • Wing muscles

Crunches – Workout for Abs

Crunches workout is good to shape your Abs.
A. Lie on your back on the floor with a straight spine. B. Raise your body(head to chest) slowly. (Image Courtesy: https://www.fitness19.com)

Crunches can be done in an easy and enjoyable manner. We have seen many people struggling with crunches. If not done properly crunches can cause back-pain and sometimes injure your spine.

Let’s look at it in a positive way. We will do crunches just so that it gives enough stress to the targeted muscles.

Firstly, you have to lie down on your back in a flat position. Then slowly raise your head until you feel stress on your abdomen muscles. Do not fall back and release stress. Remain in that position for 20 secs and slowly go back to your original lying position.

Beginners can keep their legs straight. For experts, if you want to make it more challenging you can bend your knees and put more pressure on your lower abdomen.

The muscles affected while doing this workout are:

  • Abdominal muscles
  • Oblique muscle

Air Cycling – An effective workout for Lower Abs

Air cycling is good for lower abs and thighs
Air Cycling is good for strengthening lower abs and thighs muscles. (Image Courtesy: https://www.newwomanindia.com)

Air Cycling specifically activates and stresses out your lower abdomen. It is a very simple workout, yet a powerful one. Including this into your workout routine is equally satisfying and rewarding.

Lie down on your back on a flat surface. Raise both legs upwards without bending the knees. Once your feet have reached the maximum height you will feel the tension on your lower abs. Hold it tight for 5 seconds. Start cycling through the air.

30 complete cyclic rotations form one set. The target is to do a maximum of 4 sets.

The muscles affected while doing this workout are:

  • Lower Abdominal muscles
  • Thighs

Back raises – The best workout to avoid backpain

Back extension exercise is best to avoid back pain
Back extension exercise for strengthening lower back. (Image Courtesy: https://www.healthlinkbc.ca)

Back raises or back extension exercise is a wonderful workout to strengthen your lower back muscles. The lower back muscles support the lower spine. Strengthening the lower back muscles is important to avoid back pain.

Lie down flat on your stomach. Raise each leg one after the other straight up without bending the knees. Raise your legs to the highest point which can be managed to reach without bending the knees. Do it slowly and steadily.

One set contains 30 repetitions (15 on each leg). The target is to do 4 sets maximum. Beginners can start with 2 sets and gradually increase the number to four over a period of 6 to 8 weeks.

The muscles affected while doing this workout are:

  • Lower Back Muscles
Last modified: 22/09/2019

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