Health and routine exercise is the key to good health. Generally giving a gap of more than 4 days is not good for your body, as muscles become more relaxed and loose in this time. In a perfect world scenario you would have a well-equipped gym, a proper diet with layoff periods structured accordingly. However, we do not live in a perfect world and missed workouts are an inevitable part of life. We can’t always get what is to our liking.
We can always find a way around; there are some exercises that will get your motor running and your muscles pumped. You don’t even need any equipment – just your will to give your body its due. They have given excellent results, and even energized more to tackle the work pressure even better.
- SQUAT JUMPS:
The squat jump is a full body exercise that requires no equipment; it’s great to get the heart pumping and also strengthens the legs and gluts. Some of the most effective exercises can be done without equipment and simply use your own body weight. While regular squats are great, squat jumps offer a new take on the traditional — one that you’re definitely going to feel in your quads.
- Squat down with hands on head
- Jump into the air
- Land back down with knees slightly bent
- AIR BICYCLE:
For your primary muscle, Abs and Oblique Air Bicycle is a good exercise to work upon.
- Lay on the floor with legs raised, knees bent and hands on ears or back of neck.
- Bring your right elbow towards your left knee
- Alternate by then bringing your left elbow towards your right knee
- Bring speed to emulate the feel of being on a bicycle
- SUPERMAN PLANK:
Superman Plank an effective exercise to strengthen your core and tone up your midline. This is a great exercise to work core stability and balance.
- Ensure your body is parallel to the floor with your palms and toes touching the floor (similar to push-up position)
- Raise your left arm up and stretch out in front of you while simultaneously raising your right leg up and straight out (stance should resemble that of superman flying)
- Hold for 30 seconds then alternate to right arm and left leg
- PRESS-UP (chest and shoulders)
This one is probably the best known non-gym exercise, and can be performed in a number of different ways. Ways to increase press-up intensity include: performing more reps, varying hand spacing, super-setting with hand spacing, and adding weight.
A good goal with press-ups is to try and do as many repetitions as possible at the start of each session. This is a great test of strength and endurance.
- Get into a plank position on your forearms or hands.
- Balance on the toes of your right foot as you bend your left knee out and towards your left elbow.
- Balance on your forearms and toes and hold for 30-60 seconds,
- Ensuring that your stomach is ‘pulled in’ tight and your body forms a straight line from your heels to your head.
- HAND AND STAND PUSH UPS (shoulders)
A handstand pushup uses the same muscle mechanics as a shoulder press but with greater emphasis on balance and core.
- With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended.
- Keep your whole body as straight as possible.
- CRUNCEHS (abdominal region; lower and upper)
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Crunches are a great exercise for building strong abdominal muscles.
- Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
- Place your hands slightly either side of your head, do not lock your fingers or pull the head up
- Push the small of your back into the floor to engage the abdominals
- Tilt your chin slightly, leaving a few inches space between chin and chest
- Begin to roll your shoulders off the floor
- Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor
- Hold for a moment at the top then slowly move back down
Regularly practice these and you are good to go for the day.