Fit Nepal

Living Healthy and Happy

Let’s face it, we all want that hot body! Body that we can look in the mirror and never get tried of looking. Flat tummy, defined cheek bones, slender arms and toned legs. We don’t want to work work it , we just wish some how when we go to bed and wake up in the morning, our body to transform itself into the dream body we want. LOL !!!

Well folks, let me break it you, that is not how it works. Like everything else n life, we have to work for it. Work for our health, work to adapt the good habits, of-course work for the body we want. Now let me get this straight, i’m no fitness freak but i’m very conscience about my health and don’t mind to set aside 30 mins to an hour aside for some simple exercises at home.

pic credit: meanrat

9 simple at home exercises anyone can do, only 10 reps each!

  1. Jumping Jacks – A jumping jack is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.
  2. Mountain ClimbersMountain climbers are a great power move for runners. They ramp up your heart rate, challenge your balance and agility, and get your muscles burning. And though they’re usually considered a lower-body exercisemountain climbers actually engage the upper arms and core, too
  3. Cross Crunches – The crossover crunch is a fantastic beginner ab exercise that works more than your abdominal muscles—it also targets your external obliques and internal obliques, helping you feel more “pulled in” at the waist.
  4. Squats – Squats are good for developing strength and power are just a few of the many benefits of including squats in your workouts. When performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture.
  5. Push Ups – Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
  6. High Knees – Doing high knees will work your abs, but probably not to the degree you are hoping for,” said fitness coach Nick Leyden, MS, CSCS. High knees, he explained, are really meant to ramp up your heart rate and burn calories and fat. Your abs come into play, especially your lower abs and obliques.
  7. Knee Pull Ins – Knee pull Ins is a exercise that targets abs and also involves lower back.
  8. Chair Dips – Chair dips are also called tricep dips because they work the tricep muscles on the back of the upper arms. In fact, some experts explain that chair dips are the most effective workout for this muscle. The triceps are important in everyday movement that involves extending the elbow and forearm.
  9. Leg raises – This exercise helps to lose weight from the legs, and lower abdomen. It tones and strengthens muscles in your abdomen and legs as well as can strengthen the hamstrings, calf mucles, and glutes. It is a great exercise that can be done even while lying down in bed.

Above listed exercises are something that can be done in moderation. No need to stress yourself to get it all done in one day. Remember, it is you who has to wake up every single day and answer yourself. You are not doing this for anyone else; this is for you. Your body needs your dedication to keep it healthy. IT IS YOU, WHO HAS THE POWER TO CHANGE.

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