Jun 14, 2025
Aarushi BhaduryStand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your chest up and weight in your heels. Push through your heels to stand up. Do three sets of 12-15 reps for a full leg workout.
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Start in a plank, hands under shoulders. Lower your chest towards the floor, keeping your body straight and core tight. Push back up. Do three sets of 8-12 reps to build upper body and core strength effectively.
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Start like a push-up, hands under shoulders. Tighten your core, keeping your body straight from head to heels. Hold for 30-60 seconds, or as long as you can keep good form. Do three sets to strengthen your core.
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Stand with feet hip-width apart. Step one foot forward, bending both knees to 90 degrees. Keep your front knee over your ankle. Push off your front heel to return. Alternate legs for three sets of 10-12 reps per leg.
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Lie on your stomach, arms extended overhead, legs straight. Lift your arms, chest, and legs at the same time, squeezing your glutes. Hold for 2-3 seconds, then lower slowly. Do three sets of 12-15 reps for your back.
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Exercising throughout your life helps you stay healthier longer. It can delay many chronic diseases, build strength, improve your mood, and significantly enhance your overall quality of life.
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You don't need special gym equipment or a membership to get fit. All these exercises use only your body weight, making them perfect for any home setting. Start your fitness journey anytime, anywhere, at no extra cost.
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You can make these exercises tougher as you get stronger. For squats, add weights. For push-ups, raise your feet. Planks can include lifting limbs, and lunges can be deeper or weighted.
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It's important to listen to your body. Start slowly, especially if you're new, and gradually increase what you do as you get stronger. This helps prevent injury and builds fitness safely.
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Working out from home doesn't have to be complicated. These basic exercises, with ways to make them harder, can boost your strength, endurance, and overall fitness. They suit all ages and fitness levels.
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