10 Exercises You Can Do At Home To Stay Fit

If the thought of going to the gym with the required equipment makes you quail, here is an easier(and cheaper) way to stay fit.

If you want to look and feel younger or want to lead a stress-free life or even if you want to improve your concentration, look no further than ‘Regular Exercises’. Weight loss is just a minutiae of the several benefits that exercises brings along with them. Exercises, when practiced on a daily basis can work wonders for your body by reducing those flabby muscles and providing you with a firm, toned shape.

In today’s busy world where everyone runs around as if in a rat race, the only best way to boost your energy and to combat the emanating health issues and diseases is regular exercise. So, whether it’s the desire to stay happy or the die-hard wish to get those flamboyant abs, this is the key.

Let’s jump back on that exercise mat and shed those extra pounds by burning those extra calories. Here is a list of 10 easy yet highly effective workouts that you can practice even at your home. So people, turn off your cellphones for an hour, invite a friend, turn up your favorite music and let’s start. No excuses!

# On the Spot Jogging

How many of us have not tried this as school going kids? My love for this amusing yet effective exercise began once I realized how much more effective it has proved to be. After all, you do not always require a jogging track to shed those extra kilos and warm up. Just stand erect and start jogging on the spot to the tune of your favorite music. Do this for 10-15 minutes daily. Your body is now sufficiently warmed up to carry on with the next set of exercises. So here we go.

# Squats

If done on a regular basis, squats are an excellent exercise for toning up your legs and the lower body. You can practice squats anywhere, the only equipment that you require is your strong resolution to stay fit.

Stand erect with your legs apart and your arms down by your side. Start lowering your body by keeping your spinal chord erect and by bending your knees. As you lower down in this squat position, your hands will start to rise to a level parallel to your thighs so as to balance the body. Remain in this controlled position for as long as you can and then come up slowly. Try this exercise as frequently as possible.

# Bridge (Setu Bandhasana)

The bridge posture or the Setu Bandhasana is very effective for toning up the stomach and the lower body muscles. It has been established that this asana helps to improve the overall metabolism of the body and is luxuriously restorative.

Lie down on the floor with your spine erect and hands by your side. Now, bend your knees and set your feet on the floor. Bend your arms backward. Make sure that the gap between your elbows and your knees remains the same. Now, by putting force on your hands, arms and thighs try to lift up your middle body and stay in this posture for as long as you can. Try this 5-6 times every day for best results.

# Lunges

If you want to slip into a pair of skinny jeans or sport a one- piece dress, lunges are the most effective in getting you those perfectly shaped legs and flexible hips. In short, this is one of the best exercises to boost up your core strength.

Stand erect with your feet together and hands by your side. Now position one of the legs forward and let the other remain behind. Bend both your knees and try to remain in control of your posture. The aim is to make both of your knees stop at a 90-degree angle. Now come back to the original position slowly and try this with the other leg positioned forward. Repeat 2 or 3 sets of the same at least 10 times daily.

# Push-ups

‘The’ best exercise to get those 6 or 8 pack abs without any equipment, push-ups, when practiced regularly can help you get those toned arms, strong core and strengthened muscles.

Lie down on your chest with your arms spread forward. Bend your elbows so that your hands now touch the floor in front of you. Try to force your chest upwards by applying force on your biceps. Now relax and practice 2 or 3 sets of the same 4 times a day as a beginner and then increase your timings as per your body requirements.

# Dancing

Nothing could work better for the overall toning up of your body other than a good dance. Easy, rejuvenating and highly effective, dance moves can burn more calories than anything else. Good for the overall toning of the body muscles, a high energy dance with your friends to the music of your choice can work wonders for you. Please, do try this one!

# Plow Pose (Halasana)

Effective in calming the brain, stimulating the digestive organs and the thyroid glands, curing backache and toning up the abdomen muscles, Halasana helps to circulate blood into the top lobes of the lungs thus improving breath capacity. Plow Pose should be performed usually after the Bridge Pose.

Lie down on your back and lift your legs straight up in the air. Use your hands as support while you lift your hips up off the floor and bend your hip joints so as to lower your toes to the floor behind your head. Stay in this position for a few minutes and then restore back to the original posture slowly. Do not go about rapidly as it can be harmful.

# Step Exercises

What could be more easy than climbing up the steps for the sake of it? This will tone up your thigh muscles and will reduce that abdomen fat effectively. Climb those steps at your home at least 15-20 times a day regularly and then see the difference.

# Seated Spinal Twist Pose (Ardha Matsyendrasana)

Named after the ancient yoga teacher Matsyendra, seated spinal twist pose, a modification of the Ardha Matsyendrasana helps in releasing energy from deep within the body. It stretches the upper body and is beneficial in curing backache, sciatica and menstrual discomfort. It improves digestion and helps to keep the liver and the kidney healthy. So, practice twists gradually, let your body tell you how far it can go.

Sit down on your exercise mat with your legs spread out in front. Now fold your knees and bring them closer to the chest with your feet resting on the ground. Drop your left leg down with your heel pressing against the right buttock. Now, take your right leg over the left leg with your right ankle near the left knee. Now stretch out your upper body. Do this at whatever degree of comfort your body allows. Now reverse the placement of your legs and try the other way round. Practice regularly for best results.

# Alternate Nostril Breathing (Anuloma-Viloma)

The best exercise to improve concentration and to calm down your mind, Anuloma Viloma should ideally be practiced in the morning.

Open up the doors and windows of your room and sit down on the floor with your legs folded over each other and spinal chord erect. Now bring up your right hand and use your thumb to close the right nostril while you inhale with your left nostril to the count of four. Hold the breath while closing both the nostrils to the count of sixteen. Now, exhale through the right nostril while closing the left nostril with the ring and the middle finger. Now, reverse the cycle and continue to practice this alternate nostril breathing technique for at least 10 minutes daily.