5 Exercises for a Fit Body | The Only 5 Exercises You Should Do To Stay Fit | 5 Exercises for a Healthy Body

There are five exercises which are essential for your body parts to function properly. These exercises include your every body part which should be moved daily. You should perform these exercises on a daily basis in order to see remarkable results in your health and fitness. These exercises can be performed very easily if you know the correct form of doing these exercises. These are the compound movements that include the movement of your major muscle groups. The best part about them is you can perform them anywhere and you also don't need any equipment to perform these exercises.So without wasting any time, lets have a look at these 5 magic exercises:

1. Squats

The Squat is a lower body exercise. If you are a beginner, then go for the Bodyweight Squat(also called Air Squat). If you are an intermediate or an advanced, then go for Barbell Squat(Front Squat and Back squat are the variations).

The Squat exercise mainly targets the thighs(quadriceps & hamstrings) and the glutes. However, core strength & stability ,ankle mobility, back muscles, calves, and other factors play important role when you are doing Squats.

How to Squat?

Execute the move as if you were going to sit in a chair placed behind you. This will ensure that you are driving your hips back.

1. Go as deep as you can comfortably. If you have knee issues, don’t go deeper than a 90-degree angle, with your thighs parallel to the floor.

2. Keep your heels “glued” to the floor as you squat, and think about driving them into the ground as you straighten your legs to return to the starting position. (This will put even more emphasis on your glutes.)

3. Keep your knees in line with your toes. Also, don’t let your knees cave in. Press them outward so they stay aligned with your feet as you squat down.

4. Do allow your torso to tilt naturally as you squat. (Just don’t collapse your chest or round your shoulders forward.) If you’re too erect, your hips cannot release properly and you’ll put too much strain on your knees.

2. Push-ups

The push-ups is one of the best exercises on the planet. Push-ups target the chest, shoulders, and triceps and work your core,back and legs. Push-ups help you in building your upper body strength.Push-ups are a fast and effective exercise for building upper body strength.

How to Do Push-Ups?

1. Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.
2. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs 
3. off the ground.
4. Pause for a second in the plank position — keep your core engaged.
5. Inhale as you slowly lower back to your starting position.

3. Jumping Jacks

Jumping Jacks are a sweet remembrance of our childhood. Jumping jacks are a total body exercise that you can do anywhere. This type of exercise includes the working of  your heart, lungs and muscles at the same time. Jumping jacks also work on your shoulder and abdominal muscles.

Specifically, jumping jacks work your:

• Glutes
• Quadriceps
• Hip flexors

How to do Jumping Jacks:

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. Stretch your arms out and over your head. 

4. Jump back to starting position.

5. Repeat.

4. Plank

A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed anywhere. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes.

How to Plank?

1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your  shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

2. Engage your abdominal muscles, drawing your navel towards
your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

3. Hold this position for 10 seconds. Release to floor.

4. Over time work up to 30, 45, or 60 seconds.

5. Lunges

1. 

 A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.Lunges can help you develop lower body strength and endurance. They’re also a great beginner move. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints.

How to do Lunges:

1. 1.Stand with feet hip-width apart.
2. 2.Take a large step forward with one leg.
3. 3.Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot back and the back heel lifted.
4. 4.Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90 degree bend in both knees.
5. 5.Drive through the heel of your front foot and push yourself back up to your starting position.

Perform these exercises daily and get ready to see a new you. Believe me, your body will THANK YOU for this.

5 Tips for a HEALTHY LIFE | How to Stay Healthy | 5 Simple Tips for a Healthy Body | 5 Tips for a Healthy Lifestyle

Hey Guys,
Many people only wish to have a healthy lifestyle. But they do not take a step forward to learn how to be healthy. Congratulations,you are not one of them. By following these 5 tips, you can have a healthy lifestyle and a fit body:

1.Exercise Daily

Studies have shown that exercising daily for at least 15 minutes can help you live well and live longer. Do you know that exercising daily can help you reduce the biomarkers of ageing?This includes improving eyesight, normalizing blood pressure, lowering cholesterol, improving skin quality, and improving bone density. Physical activity is an important component of healthier lifestyle. So, you must ensure that you exercise daily.

2.Eat a Balanced Diet

A balanced diet is one that gives you body the nutrients it needs to function correctly. Maintain a balanced diet consisting of fruits,vegetables,complex carbohydrates,lean proteins,and healthy fats like fish oil and flax seeds. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. So, your health is in your hands. Eat well, Live well.

3.Stay Hydrated

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For Example-Your body uses water to maintain its temperature, remove waste, and and lubricate your joints. Water is needed for overall good health. So, you should drink water everyday. You must drink at least 4 to 6 liters of water everyday.

4.Get Enough Sleep

You need 6 to 8 hours of good quality sleep on a regular schedule each night. Make changes to your routine if you can't find enough time to sleep. Getting enough sleep isn't only about total hours of sleep. It's also important to get good quality sleep on a regular schedule so you feel rested when you wake up. If you often have trouble sleeping- talk to your doctor.

5.Avoid Excess Stress

The way you feel and how you think is very important. Being stressed all the time is invitation for a disaster. Excess stress can raise cortisol levels and severely impair your metabolism. It can increase junk food cravings, fat in your stomach area and raise your risk of various diseases.Studies also show that stress is significant contributor to depression, which is a massive health problem today. To reduce stress, try to simplify your life- exercise, take nature walks, practice deep-breathing techniques and maybe even meditation.

You Need to Stick with it For Life

Being Healthy is a marathon, not a sprint.

It takes time and you need to stick with it for life.