Exercise and fitness is a hot topic in the current world and rightly so. Being fit is not just a fad but an important aspect of every person’s life. The probability of you visiting a doctor’s office when you exercise and stay fit is very minimal.

And not just that, exercise and fitness is also very important for mental and social health.

However, sometimes you just don’t know where to start. especially when you can’t go to the gym.

Don’t fret!

• Don’t know the first thing about tree position but want to give yoga a try?

• Ready to start lifting weights or up the tempo on your stroll around the park?

Make use of these simple how-tos.

Bench Press

Take hold of the weights with your palms facing forward and your feet directly beneath your hips. Lift weights towards your shoulders while bending your arms. Lift weights back up, then straighten your elbows.

Ideal Plank

Lay on your stomach. Rest your upper body with your forearms flat on the ground. Contract your butt and abs. Lift your torso off the ground gradually. Hold for five seconds, then let go.

Branch Pose

Standing upright, place your left knee on your chest and move your weight to your right foot. Knee to the side and foot sole pressed on the calf. Stack your palms over your head. pause for 5–10 breaths.

Pilates Hundred

Holding the backs of your thighs, sit on the floor with your feet flat. Curl down to the ground while keeping the belly tucked. Now slightly raise your shoulders and head. At your sides, raise and lower your arms. until you reach 50 pumps, inhale for 5 seconds and exhale for 5 seconds. Then stand up and do it 100 times.

Pilates Roll up

Lay on your back with your arms overhead and your feet slightly bent. Grasp the floor with your low back. Exhale and carefully roll up one vertebra at a time until you are sitting up while keeping your navel in. Roll back down gradually. 3-5 times are appropriate.

Front Plank

Use your torso muscles to lift your hips into a side plank while lying on your side with your elbow bent and placed precisely under your shoulder.

Squats

Keep your back straight and feet at least shoulder-width apart. Knees should remain over ankles when you flex your knees and drop your back like you’re sitting in a chair.

Improve Your Butt

With your feet beneath your hips, jump to the left with your left foot like a speed skater while touching the ground with your right hand. Change sides. Perform 3 sets of 20.

Tighten up your hamstrings

Do deadlifts by standing with your feet hip-width apart while holding free weights. While folding, maintain a straight back. As you lower your upper body until it is parallel to the floor and the weights are just below your knees, move your hips backward. Return to the starting position gradually. Perform 10 repetitions.

Develop Your Abs

Stand with your feet apart and try the canoe twist. Fingers are tightly clasped. Sweep your hands, arms, shoulders, and chest to the left, as if you were rowing a canoe, as you exhale. Lift the left knee up and to the right at the same time. Inhale, then slowly reposition yourself. Inhale, then exhale to the right. 20 reps of switching.

Position Yourself Perfectly on a Cardio Machine

Avoid Boredom

Try exploring a new route for biking or walking. Even changing the location of your workout might make it more intriguing.

Before you move, power up.

Make your pre-workout food primarily composed of carbohydrates with a small amount of protein, such as half a bagel or a huge banana with some peanut butter.

begin your interval training

For five minutes, warm up. After that, quicken your pace for a minute or two. For the final 2 to 10 minutes of your workout, go back to your usual speed. Shorten your break periods as you get fitter and work harder for longer periods of time.

Go from Walking to Running

Run for 5 to 10 seconds each minute. For the remaining minute, walk. As you gain strength, gradually change the ratio of walks to runs.

Run Further

Increase your weekly mileage by no more than 10%.

Exercise for a 5K

Select a 5K event that is two to three months away. When you initially begin working out, go cautiously. Jog or walk for 10 to 15 minutes. Up until you can go at least 4 miles on a run, add a few minutes each week.

The Best Way to Listen to Your Body

Perform the Pledge Test

While exercising, if you can recite the pledge of allegiance without difficulty, you are in your desired aerobic zone. Gasping? Relax a little.

How to Tell if a Muscle Has Been Worked Hard Enough

If you experience burn during the final few repetitions and you are unable to maintain form, you have likely exercised a muscle “to failure.”

Managing Muscle Pain

For immediate relief, use an ice pack covered in a damp thin towel or pillowcase. Use heat water to increase blood flow to your sore areas.

Get your Achilles flexed

Your right foot should be in front of your left as you face a wall. Your right knee is bent. Maintain a straight left and thrust your hips forward. Against the wall, lean. Keep your knees in line with your feet and your heels down. Hold for 20 seconds, then switch legs and repeat 3-5 times.

Get Rid of a Side Stitch

Speed up. Put your palm on your tummy and take 2-4 minutes of deep breaths, noticing the rise and fall of your belly.

Muscle cramp treatment

Stop working out, take a break, and hydrate, preferably with an electrolyte-balanced sports drink.

Check Your Flexibility Level

Just for fun: Put one hand behind your head and the other behind your back. Can you touch your fingertips? If you can, you’re pretty bendy.

Also read, Top 5 Myths on Muscle Building