exercises to do at home without equipment to lose weight

WHY do we need to stay fit and healthy?

Staying fit and healthy helps delay or prevent  diseases or any illness associated with aging. It reduces the risk of developing several diseases like diabetes, cancer and cardiovascular diseases. Doing regular physical exercise promotes strong muscles and bones. 

Some measures to be taken care of during exercise-

• Do warmup before doing exercises and cool
• Do aerobic workout
• Stay hydrated- Drink plenty of water or fluid replacement drinks
• Pushing yourself too hard or performing repetitive activities can increase your risk of injury.
• Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet.

exercises to do at home without equipment to lose weight

1.Jumping jacks

Steps

1. Stand upright with your legs together, arms at your sides.
2. Bend your knees slightly, and jump into the air.
3. As you jump, spread your legs to be about shoulder-width apart. 
4. Jump back to starting position.
5. Repeat.

Benefits of Jumping jack

1. Helps to lose weight.

2. Strengthen muscles.

3.Good for bone health.

4.Works on entire body.

2.Lunges 

Steps

1.  Stand tall with feet hip-width apart.
2.  Take a big step forward with right leg. Start to shift your weight forward so heel hits     the floor first.
3.  Lower your body until right thigh is parallel to the floor and right shin is vertical. 
4.  Press into right heel to drive back up to starting position.
5.  Repeat on the other side.

Benefits of Lunges

• stabilises the core area.
• strengthens legs and buttocks.
• gives better balance.
• boosts hip flexibility.

3.Push-ups

Steps

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.

Benefits of Push-ups

• strengthens multiple muscles,bone and joints.
• burns calories to lose weight.
• supports cardiovascular health.
• improve your posture.

4.Squarts

Steps

1. Stand straight with feet hip wide apart.

2. Tighten your stomach muscle.

3. Lower down ,as if you are sitting in an invisible chair.

4. Straighten your legs to move back in previous position.

5. Repeat.

Benefits of squarts

 1. strengthens your core

 2. Burn calories.

 3. Strengthens muscles of lower body.

 4.Boosts strength.

5.Plank

Steps

1.  Plant hands directly under shoulders like you’re about to do a pushup.
2.  Ground toes into the floor and squeeze glutes to stabilize your body. 
3.  Neutralize your neck and spine by looking at a spot on the floor about a foot beyond   your hands. Your head should be in line with your back.
4.  Hold the position for 20 seconds. As you get more comfortable with the move, hold   your plank for as long as possible without compromising your form or breath.

Benefits of plank

1. Improves body balance and posture.
2. Strengthens your core (i.e. spine, shoulder bones, pelvic and joints)
3. Improves body flexibility.
4. Reduces belly fat and makes tummy tight.
5. Reduces backache.
6. Improves metabolism.

The above exercises will help you to become physically fit ,boosts your stamina level, increases memory capacity also helps you to stay active. Doing on regular basis you will achieve better results, try to maintain daily routine. 

 ‘The clock is ticking. Are you becoming the person you want to be?’

— Greg Plitt