How To Start?
1. Jumping Jacks
How to do it: Stand upright with our legs together and arms lifted at your sides then, bend your knees slightly and jump and stretch your arms out and over your head bring down arms back.
Repetition: 10-15 times
Benefit: Basically it is for warm-up. By doing this exercise it raises your heart rate and makes better respiration.
2.Pushups
How to do it: Start with both palms on the floor and the body should be up then, take the body up and then down while going up inhale & while going down exhale and arms should be close to your chest.
Repetition: 10-12 times
Benefits: It is the only exercise which helps to grow the upper part of the body. It improves chest, forearms, biceps, triceps & shoulders.
It improves blood circulation, respiration, gives strength & stamina, and more.
To know best 14 Push ups click here
3.Squats
How to do it: Stand facing forward with chest up and out. Your feet should be parallel to each other and keep your hands forward. Then sit down like you sitting on a chair.
Your hips should be out while going down so you can feel pressure on your thighs.
Repetition: 20-30 times
Benefit: It makes your lower body strong and helps grow muscles on the r body. It increases your running speed and helps to prevent injuries.
4.Cross Crunches
How to do it: Sit down on the ground then bend your knees and put your feet on the nd then take both hands behind your head.
Try to go up and touch your right elbow to the left and don’t lift legs and vice versa.
Repetition: 10-12 times
Benefit: It works on your abdominal. It helps reduce belly fat and makes our digestion better. You can maintain your weight.
5. Wide-arm pushups
How to do it: For this, you have to be in a pushup position but, in this, you have to spread your arms. It should wide so you can feel more pressure. And rest of the same.
Repetition: 10-12 times
Benefit: it also helps the upper part of the body but basically it put pressure on the t so that chest can spread more. By doing this you can increase your chest size.
6. High Kness
How to do it: Stand in a straight position now, try to take your knees as high you can lift and take your hand in & out for making balance. While landing, land your toes, not full feet.
Repetition: 20-30 times (Half on each side)
Benefit: It works on the whole body but especially on abs and legs. It losses your belly fat, stronger muscles, improves blood circulation & more.
7. Lunges
How to do it: Take a big step with your right leg to shift the weight and left heel should be there and the same with the left leg and your hands should be on your waist. So that it makes balance.
Repetition: 10-20 times
Benefit: It works on thighs and legs. This the best exercise for beginners. As it helps give strength to your thigh muscles
8. Russian Twist
How to do it: Sit on the ground on your hips then slightly bend your knees and stick both legs. Then Lift your legs( not too high) and lean your upper body on 45 degrees.
Then take Take both hands in front of you and move the body to left and right.
Repetition: 10-20 times
Benefit: It works on abs and makes them strong and also losses belly fat. Makes digestion better.
9. Plank
How to do it: You have on the ground with both of the arms straight and it should be like pushup position. Then you have to stick to the ground with both arms.
Repetition: 15-20 seconds
Benefit: It works on abs and upper body. It gives strength to the shoulders and the rest of them. It improves your respiration.
10. Cobra Stretch
How to do it: Take the front body on the ground an stretch your upper part of the body and your hand should be near the waist to support the body and go up as you can.
Repetition: 15-20 seconds
Benefit: It stretches the abs so that you can grow muscles. It is the best exercise for losing fat and can be easily done.