FITNESS

TOP 10 REGULAR PHYSICAL EXERCISES

 

1.       Push Up

2.       Squats

3.       Lunges

4.       Deadlifts

5.       Standing overhead dumbbell presses

6.       Burpees

7.       Side planks

8.       Glute bridge

9.       Swimming

10.   Walking

 

PUSH UP

 Push-up is a common physical exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, and the midsection as a whole.

 

SQUATS

 

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint. They are several types of squats basic squat, prisoner squat, side squat, and plié squat.

   

LUNGES

 

A lunge can refer to any human body position where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. There are several types of lunges side lunges, reverse lunges, and twist lunges.

 

DEADLIFTS

 

The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, and torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises.

STANDING OVERHEAD DUMBELL PRESSES

It is done by getting into a standing position with your feet shoulder-width apart. Grab a pair of dumbbells and hold them at shoulder height. Lift the dumbbells overhead, and then lower them slowly. Repeat this movement for your desired number of repetitions.

 

BURPEES

 Is a full-body exercise used in strength training? The movement itself is primarily an anaerobic exercise, but when done in succession over a longer period can be utilized as an aerobic exercise

SIDE PLANKS

Side planks work the deep spinal stabilizing muscle quadratus lumborum. Keeping this muscle strong can help reduce your risk of a back injury. Strengthens your core. Unlike crunches and sit-ups, side planks don’t put pressure on your lower back.

GLUTE BRIDGE

Glute bridges are useful for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise,  glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running.

SWIMMING

 Regular swimming can reduce the risk of chronic illnesses, such as heart disease, type two diabetes, and stroke. It can also boost your mood and keep your weight under control.

WALKING

Walking can give you energy, decrease anxiety and stress, improve your ability to focus, and give you a break from your to-do list. Healthier heart: Walking has been shown to improve cholesterol and blood pressure levels and prevent diabetes – all of which can contribute to heart disease and stroke.

 

 

Abs workout circuit

1. HEELTAP

How to do the heeltap

  1. Lie on your back with your knees bent at a 90-degree angle with feet off the ground.
  2. Keeping your knees bent, extend one foot to touch the floor then return to the starting position.
  3. Repeat on each leg 12 times for a total of 25 reps. It is used to boost the lower abs

2. RUSSIAN TWIST

How to do the Russian twist::

  1. Sit up straight with your knees bent and feet in front of you. 
  2. Lift your feet about a foot off the ground and engage your core. 
  3. Twist your entire upper body to one side, keeping your legs in front of you.
  4. Repeat the exercise until your tired

3. SIDE PLANKS

How to do the side planks

  1. Place one elbow directly under your body and press yourself up into a side plank position.
  2. Lower your hip so that you are hovering just below the ground, then use your core to return to the starting position.
  3. Repeat the exercise on the same side for 12 reps, then switch sides.
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OBLIQUE CRUNCH

How to do oblique crunch

  1. Lie down with your feet wide apart and lower into a wide-leg squat. 
  2. Place your hands behind your head and lower your upper body towards one knee and then the other.
  3. Repeat for a total of 20 reps, 10 on each side. 

How to get six packs fast

In everything you have to do, you should work add to achieve the very best but many people like shortcuts to achieve their goals. The following are some of the methods which one can use to gain six packs very fast.

  1. Check your diet. Getting a six-pack requires lowering your body fat percentage. …
  2. Do cardio. Cardio can help you achieve a low body fat percentage, which is key for having a visible six-pack, Root says. 
  3. Build your core.
  4. Heeltap.
  5. Leg lower.
  6. Side plank dips. 
  7. Russian twists. 
  8. Oblique crunch.

You can do the following exercise,s three-time,s a in one week the abs will start to appear.

Lose weight belly fat

Belly fat is a common problem in ladies, most of them feel ashamed because of the belly, This is the issue that can be solved in just a few exercises which can be carried out at home. They include the following.

1. proper eating plan

Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels, and sodas—and toward high-fiber or high-protein choices, like vegetables, beans, and healthy meats.

2. weight lifting

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

3. hang out with friends who encourage you.

Your friends should encourage you on how to lose your belly and help you in your day-to-day activities.