5 Simple Exercises For Getting Fit Anywhere, Anytime
With today’s demanding lifestyle, we are always pressed for time.So exercising out in the gym has become a challenge for many of us. For many people, even driving to the gym can take longer time than the actual workout. For these people and many others, simple yet effective training philosophy can work wonder.
Body weight exercises are just what you need. This has given rise to outdoor full-body workouts because you can end up getting the bang for your buck and that too, in less amount of time. With full dedication, these simple exercises can prove to be a substitute for your real workouts.
Being outdoor will let your body generate better hormonal response which can increase body’s ability to build muscle faster. Moreover, working out let you expose yourself to the natural surroundings which has its own benefits. So without further ado, go in your backyard and start these simple exercises.
Squats are one of the most effective full body exercises when it comes to building muscle and burn fat. Take a position with your feet hip-width apart and your toes facing straight ahead. Now keep your torso straight and shift your weight on to the heels. Slowly bend your knees and lower the hips towards the surface and rise slowly. Start with 8-10 reps and 1-2 sets in the beginning.
Since you are utilizing your own body weight, lunges can be a great exercise in strengthening the lower body and increasing the overall flexibility. For this simple exercise, stand with one leg forward and the other one at the back. Now bend both the knees coming into a lunge position. Make sure you keep the front and back knee at 90 degree angles. Now push on your heels and slowly return to your standing position.
For beginners, 8-10 reps is a good start. As you gain strength, add reverse and side lunges to your exercise for greater output.
This exercise is great for building strength in the upper body. Though it’s a simple exercise, but without proper technique, you will not be able to derive maximum output. Keep your feet together in a parallel position. Now tuck your toes under the feet. Place your hands on the floor wider than your shoulders. Draw the belly in and keep your body straight and try not to arch the back as you move up.
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Now inhale while lowering the chest to the ground and exhale while moving the body up to the starting position. Do 15-20 reps in the beginning and as you gain strength, increase the reps and number of sets as well.
Place yourself ahead of a bench while your fingers gripping the edge. The bench should be tall enough so that your hips don’t touch the ground at the lower point of the dip. While the bench perpendicular to your body and looking away from it, keep your knees bent at 90 degrees or less. Now lower your hips 2-3 inches and then move up to the starting position. Start with 10-15 reps and then gradually increase as you build strength.
This exercise remains the simplest move that gives the most consistent results. Crunches provide toughness to the abs. To start, lie on your back with the knees bent. Place your hands back of your head while pulling your elbows back. Now slowly move your torso towards your thighs until the upper back is off the ground. Hold to this position for 2-3 counts and lower your torso back to the starting position. Add more counts as you gain strengthen. You can start with 10-12 reps.
Before and after the workout, try to do a 10-minute walk or jog. Do rest between exercises and don’t forget to focus on proper techniques.