One thing that everyone desires is to be fit and get into a proper shape. Fat bulging out from all sides is a sight for sore eyes. You may not be a gym person or may not even have the time to hit the treadmill regularly because of your busy schedule. This should not stop you from setting aside a certain period of the day to exercise and take care of your body. A list of 10 such exercises, which are highly beneficial to tone your body and come into proper shape, is:
Walking
One basic and simple exercise that everyone is capable of doing, irrespective of his or her age is walking. You could either go for a walk in the mornings or evenings, sometimes even after dinner. This leads to an overall exercise of the whole body including the glutes, thighs, calf, feet, shoulder, arm etcetera. Therefore, inculcate this into your daily routine.
Squats with Lateral Shoulder Raises
Stand with your legs slightly apart wider than the hips, with two medium-weight dumbbells in both the hands. Flex the knees and make the back straight. Move lower to a sitting position slowly and while doing so raise your arms up to 10 and 2 o’clock position. When the thighs go parallel to the floor, slowly rise up with force on the heels and simultaneously put your hands down. Then again, lower your body into a squatting position and raise your arm to the sides up to the height of the shoulders. Repeat this for 10-12 times.
Pilates Push Up
This is a little modification of the classic push up. The hands should be perpendicular and under the shoulders and the legs behind you. Now raise your right leg up from the floor for about 6 inches while keeping the spine in a correct orientation with the body. Perform the push up in this tripod position. After doing it for 8-10 times, come down on your knees, then again go to the classical posture, only this time raise your left leg up. Keep alternating until you have completed 3 sets.
The bicycle
Lie on the ground, bend your knees, and push your lower back on to the ground. Lift the left foot from the floor until it points towards the ceiling while stretching the right leg straight, keeping it above the ground. Exhale and then curl your body to touch your right elbow with your left knee. Come back to the initial position and then touch left elbow to right knee. Repeat 6-10 times.
Supine Reverse Crunches
This is a slightly advanced version of normal forward crunches. Lie supine on the ground with your knees bent and your arms placed outwards perpendicularly with the palms downwards. Exhale and contract your abdominal muscles and raise your feet up, making your knees move towards your head. Use the arms to maintain your balance and avoid any change in angle of the hips. Inhale and reverse the movement slowly in a controlled manner, when your thighs become parallel to the knees and come down till the spine touches the floor. Proper control and appropriate form are essential for this exercise.
Forward Lunges
First, normally stand with your feet together, your shoulders scrunched down and your back straight. Now take the left leg, put it upward from the floor, stabilizing your body with the right leg, and bring it forward, contacting the heel first and then transferring the load on to the foot, making your hips fall downwards than coming forwards. Continue coming down till the thighs become parallel to the floor. Return to the upright position after this is done and repeat the same with the other leg. This exercise, along with the other ones, really boost your metabolism, leading to rapid usage of energy and breakdown of fats during the process which makes losing weight much more manageable.
Crunches
Lie with your back to the ground, keeping knee bent and the feet away from the tailbone. Cup your hands behind your head. Now, push your shoulder blades together, without forming an arch with your back. Your head should be correctly aligned with your spine. Exhale and curl your torso upwards, keeping in mind that the rib cage should move towards your pelvis, with the neck relaxed. The tailbone and the feet should touch the ground throughout. The upward movement should happen till the upper back is entirely off the ground. Then inhale and get back to the supine position slowly on the mat. It is ideal for your abdominal and core muscles.
Bent-Over Row
Take two dumbbells on your hands and stand with your knees slightly bent. Now bend from your hips, not your waist, being in a little forward position and back flat. Pull the dumbbells upwards towards the lower area of your chest so that it comes and rests near your ribs. You should press your shoulder blades as much as possible to attain this position. The dumbbells should touch your abdomen at this position. Repeat this exercise 6-10 times.
The Plank
Lie supine on the floor, on your stomach, with your elbows tucked in towards your ribs and directly below the shoulders. The palms of the hands should be facing downwards. Extend your legs backward. Lift the entire torso up in a straight line, avoiding any arch at the back, hips or knees. Breathe and hold this position for as long as you can. Maintain this position, lower your entire torso on to the floor. It is an ideal exercise for your core abdominal muscles.
Single Leg Stand
Stand with both legs together or slightly apart. Push your shoulder downwards and keep your back straight. Slightly bend your knees. Pick one leg up from the ground up to 6-9 inches, keeping it straight and not causing any sideward movement. Hold this posture for some time and then slowly bring your leg down. Repeat this with your other leg. Complete the routine at least 12-15 times while doing your daily activities like brushing or getting ready.
As you may have figured out by looking at this list, all the exercises listed are simple and does not require any expertise, only proper form, and control. Master them and embark on your journey to fitness.