Health & Fitness

Simple daily exercises to keep yourself fit and healthy

Simple daily exercises to keep yourself fit and healthy

These 5 simple exercises can keep you fit and healthy. Designed to target specific body parts, these moves don’t require any specialist equipment. Snatch five minutes and see how you get on …
1. Wall press-ups
wall-push-up
Stand about 60cm away from a wall. With your feet hip-width apart and hips facing forward, place your palms flat on the wall, in line with your shoulders, fingers pointing upwards. Your hands should be shoulder-width apart. Breathe in and bend your arms at the elbows, leaning your body towards the wall. Keep your back straight and your head in line with your spine. Try to touch the wall with your nose. Hold the position for a couple of seconds, then breathe out as you press away from the wall with your arms. Repeat 8-12 times.
2.Step-ups
Stepups1
Use a bench or a low chair (about 20-25cm high). Keeping your back straight and your abdominals tucked in, step up on to the bench with the whole of your right foot, then the whole of your left foot. Keep upright and try not to lean forward. Step back down, right foot first, arms bent 90 degrees at the elbow. Continue for 2-3 minutes. You can achieve a similar effect by running or walking quickly up stairs.
3.Thigh raises
71front_single_leg_lift3
Place your right foot on a low bench or the second step of a flight of stairs. Keep your back straight, place your hands on your hips and keep your abdominal muscles tucked in. Put the weight on your right foot and raise your left leg behind you, lifting it as high off the ground as you can. Keep your head in line with your spine. Hold the leg at its top height for 2-3 seconds before lowering it to the start position. Perform an entire set of 8-12 on the left leg before switching to the right.
4.Sofa crunches
reverse-plank-couch-workout
Lie on your back on the floor with your knees bent at a 90-degree angle and your feet and calves resting on the seat of a sofa. Cup your hands lightly on either side of your head and contract your abdominals. Lift your shoulder blades off the floor and curl your upper body towards your knees in a small, controlled movement without bringing your knees towards your chest. Keep your chin raised and your lower back pressed into the floor to prevent arching. Breathe in and return to the start position, allowing your shoulders to brush the floor. Repeat 8-12 times.
5.Dumbbell curls
hammer-dumbbell-curl-exercise
Stand with your feet shoulder-width apart, knees slightly bent and hips facing forward. In each hand, hold a bottle or weight (between 2-5lbs) – you should begin to feel some strain towards the end of a set of repetitions. Keep your shoulders relaxed, back straight, head in line with your spine, elbows tucked in to your body and your wrists straight. Exhale as you raise the weights up towards your shoulders. Hold briefly before lowering the weights slowly back down. Repeat 8-12 times.

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