18 january,2025 by a2z wisdom.
Maintaining a good physics is not a big task but if you have no proper knowledge so it could be , by the way having over weight body invites the deseases and other problems in the body of human being , some people have no time to go gym so they think there is no alternative for it but there are certain exercises that could be performed by you by staying at home so we have made a proper list of those exescises so you can implement these exercises in your life and get rid of from this problem .
1. Plank
plank is the best effective and easiest exercise which can be performed without any eqqipment at your home.
The most common plank is the forearm plank which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in pilates and yoga, and by those training for boxing and other sports. if your goal is to reduce the fat on your belly so it could be best workout , just go for set of 3 each time you have to stay in position atleast 30 sec , when it becomes habitual so you can increase the timig as well.
2. push-ups
While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a wider range of muscles integrated into the exercise. pushup targets the muscles areas of different parts of upper body , pushup also helps to increase the upper body strenght , this exercise is also very famous in the army , because to perform this exercise there is no requirement of any equipment.
3. Squats
Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squats are and the gluteus maximus].The squat also issometrically uses the erector spinae and the abdominal muscles, among others. so to perform squats there is no requirement to move to gym , this exercise can be performed at home without any equipment provided that you maintain correct form.
4. Bicycle crunches
Bicycle crunches are an abdominal exercise that targets the obliques and rectus abdominis. They are known for their effectiveness in strengthening the core muscles.
Research in the Journal of Physical Therapy Science found that bicycle crunches are more effective than traditional crunches in activating the abdominal muscles.
5. bridge
Begin lying on the floor with your back on the ground and your arms at your sides. Bend your knees so that your feet are flat on the ground. Using your glutes, lift your back and butt off the floor and into the air. Make sure you’re fully engaging your glutes and not relying on any other muscles, like your legs, instead. If you allow your other muscles to take over, you’re not fully activating your glutes. Think about squeezing your butt to lift your body. Hold at the top for a second before lowering back to the ground. Repeat for 10 repetitions.
6. Side plank
From a plank position, turn your body to the left, reaching your left arm up into the air towards the ceiling. Stack your left foot on top of the right, and pull your right waistline up away from the ground to work the entire right side of your body. Come back to plank, and repeat 10 times. Perform the same exercise to the right
7. Tricep dips
triceps is also a essential part of the upper body because it looks so attractive muscle of your body many people dont focus on this muscle they neglect it so lets know how to do
Tricep dips are an upper-body exercise that targets the triceps, shoulders, and chest. They can be performed using a chair or bench. Research has shown that tricep dips effectively engage the triceps muscle, making them an excellent exercise for arm strength.
8. body weight squats
body weight squats very helpful exercise and to perform it you need no heavy equipments so lets know how to do,
Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive up through the heels to standing and repeat.
9. Lunges
thigh is very important part when it is in bad shape so it looks so ugly and also ruin your personality , it is important part because it is the base of your body it generates the strenght for you whole upper body so lets know how to do
Directions:
- Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
- Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
- Push up through your right foot to return to the starting position. Repeat for the desired number of reps, then switch legs.
these were some exercise for maintaining proper physique, i hope this content could help you.