Equipment Less Fitness Program

Well, we all are fitness conscious these days, but most of us can't spare time for going out for workouts or even just walking to be honest! Probably gotta blame our jobs or hectic schedules in the fast and dynamic world we live in!

But today I am here gonna tell you guys an equipment less fitness program that shall just consume 30 minutes of your time and can relieve you of stress,tension and what not! Over and above that, you get more active and feel fresh and ready to go!

For most of the people,there is a common belief that fitness can be achieved by the means of heavy workouts at gyms, but hold on, I got some other small and intensive fitness exercises for you guys. Get a smile back to your face! :)

So here's my program.

Statuary Warning! You Don't need any gym equipment's for these exercises ! You'll achieve what you desire for..... 'A Fit and Toned body'!

But Guys, One thing is for sure, You need to be dedicated and focused as your body will take some time to transform so just don't feel disappointed if you don't see immediate results.

Perform These workouts 3-4 times a week or every alternate day for about 10 weeks.

Round 1

Jumping Jacks-50 Reps


1.Stand with your feet together.In one motion, jump your feet out to the side and raise your arms    
   above your head.
2. Reverse the motion by jumping back to the starting position.
3. Repeat 50 times.














Toe Toucher Crunches-30 Reps

1. Stand with some space in front of you and behind you.
2. Bend at the waist,keeping your legs straight ,until you can relax and let your upper body hang
    down in front of you.Let the arms hang down naturally.
3. Hold for about 10-20 seconds.






Plank-1 min

• Make sure to keep your spine straight and your bottom down, as with the regular plank pose. Direct your face and eyes towards the floor as you hold the pose.
• Breathe for three to five breaths as you hold this pose.
• When you are finished holding your dolphin plank, get back onto your hands and knees so that you can move into child's pose. You can either drop down onto your stomach and then rise up onto your hands and knees, or you can move back up into a plank on your palms and then get onto your hands and knees.

 Lying Leg Raises-30 Reps

1. Lie with your back flat on a bench and your legs straight hanging in front.
2. Place your hands under your glutes .This is the starting position.
3. As you keep your legs extended,straight as possible with your knees slightly bent but locked raise your legs until they make a 90 degree angle with the floor beneath.Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale,slowly lower your legs back down to the starting position.
5. Repeat for 30 times.

Push Ups-20 Reps

1. Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. ...
2. Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. ...
3. Push back up.

Dips-20 Reps


1. Find a bench to use for your bench dips.
2.Grip the edge of your bench with your hands.
3.Lift your butt off of the bench. 

4.Slowly lower your body by bending your elbows. Inhale as you lower your body towards the floor, and stop once your upper arms are parallel to the floor.

5.Push yourself back up to starting position.Repeat 20                                                                                        Times.

Donkey Calf Raises-40 Reps

1. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
5. Repeat for the recommended amount of repetitions.

Squats-20 Reps

1.Stand with your feet slightly wider than hip-width apart, back straight, shoulders down,   toes pointed slightly out. 
2.Keeping your back straight, lower your body down and back as if you are sitting down into a chair, until your thighs are parallel to the ground.
3.Repeat 20 Times.

Round 1 is Successfully Completed Folks!

Perform 3 Rounds as above.

Take rest of 2-3 minutes between each round.

I would again say, this will take some time so just stay motivated and for any queries feel free to disturb me!!   

Best of Luck  

  

Does Exercise Really Help the Body?

This must be the question you often ask yourself or are asked by others who don't really believe in exercising or aren't satisfied with their experience. Well, I am gonna say to all those people that they are missing on a major stress reliever in their life.

Exercising for individuals may range from heavy workouts at gym to regular walks in the parks and gardens or even simply grabbing a mat for Yoga! I strongly believe that exercise does more good to us than what we all think. Most of us either don't really have time to do it with fast paced and dynamic life or are victims of procrastination.  

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood, even make you look better(sounds better now! eh).

Well, from my experience I can only say that exercising does you more good than anything else.For a healthy,toned and fit body and stress-free mind and soothing soul, all you gotta do is spend some time on Exercising.

• Exercise benefits every part of the body, including the mind.
  
   Exercising causes the body to produce endorphins, chemicals that can help a person to feel more relished, peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating their old time in the 100-meter dash.

• Exercising can help you look better. 
  
  People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight and great shape.
• Exercise combats health conditions and diseases.
  
   Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight,being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

• Exercise improves mood 
  
   Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.

•  Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

 Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Many athletic women have a pull-up on their training bucket list. Pull-ups are more difficult for women as they generally have more muscle mass on their lower body in proportion to their upper body and thus more weight to lift. However, with the correct progression exercises and dedication, all women who have a healthy BMI are capable of performing a pull-up.

Strengthening the core is essential for optimal training function and to mitigate the risk of muscular imbalances and injury. Weakness through the upper body in women is generally due to undeveloped core muscles, meaning they can't maintain posture or base. Women who have had babies in particular are susceptible as the abdominal muscles become stretched during pregnancy. Focusing on strengthening the core increases all aspects of upper and lower body strength.

This article is focused on strengthening the core in order to perform pull-ups safely and correctly.

4 Core Exercises for Pull-Up Strength for Women

Most people assume that pull-ups are about all about arm strength, but the power for the pull-up comes from your back and core. The latissimus dorsi (lats) are a big, strong muscle group involved in the initiation of a pull-up. If you get the lats super strong along with your core or transverse abdominis to create a strong frame, then you will be more likely achieve a successful pull-up with awesome form.

The exercises below are simple and extremely effective at building core strength through the transverse abs and the lats. Although the focus of this article is these two muscle groups, the movement of the pull-up also involves other main muscle groups such as the biceps and the rhomboids. Grip strength also cannot be overlooked.

Let’s get started.

1. Medicine Ball Rollouts On Knees

Working from the knees is a good introductory exercise to develop the lat and core strength without putting too much strain on the lower back. Throughout the movement, aim to keep a straight shape, from your head to your knees.

• Start on your knees with the ball on your forearms and your arms tucked into your chest while keeping your transverse abs braced the entire time.
• Avoid a 'banana back’ as you roll the ball out.
• Avoid sticking your butt out as you roll the ball back in. You will notice maximum pressure on your transverse abs when your shoulders are fully flexed and elbows are fully extended.
• To roll the ball back in, engage your lats in the same way as you would engage them to initiate and perform a pull up.
• Try to maintain the straight shape and aim for 15 repetitions.

2. Medicine Ball Rollouts On Feet

Rollouts on the feet are a more challenging version since the lever is longer and there is more stability required through the core to maintain that straight shape.

• Start on your feet with the ball on your forearms and your arms tucked into your chest.
• Keep a straight shape from your head to your feet and keep your transverse abs braced the entire time to make sure your spine is supported.
• If you are experiencing 'banana back' when rolling the ball out, start with small movements and only roll the ball out a little way, maintaining a straight shape through the core.
• Aim for 15 repetitions.

3. Lat Pull-Ins with Medicine Ball

This exercise is the most challenging of this series as it requires a lot of strength through the core and lats. The physio ball creates an unstable surface that requires you to use your transverse abs in order to balance, which will assist in creating a strong frame for a pull-up.

• Brace the core and lats to maintain a straight shape when the shoulders are fully flexed.
• Pull yourself back toward the ball so your shoulders are in line with your wrists.
• Aim for 15 repetitions.

4. Plank

Planks are a killer abdominal and back core strength workout. They work more muscles than the average sit-up, but they’re also easier to mess up with poor form. Remember to keep your torso in line and relax your head while looking straight down.       

• Start by getting into a press up position.
• Bend your elbows and rest your weight ono your forearms and not on your hands.
• Your body should form a straight line from shoulders to ankles.
• Engage your core by sucking your belly button into your spine.
• Hold this position for atleast a minute or more.
• Aim for 5 repetitions.

A Strong, Functional Core is Invaluable

For those of us influenced by a fitness industry packed with images of fitness models with broad shoulders, wide lats, and a tiny waist, the importance of having a strong functional core is often lost. But posture, balance, stability, mobility, and strength is directly related to how strong your core is and how well it is operating.

Having a strong core will not only make pull-ups easier to achieve, it will also ensure correct posture and mitigate the risk of any injuries. By performing pull-ups mostly through the arms with a weak core, you place too much stress on your anterior deltoids, which then work overtime to complete the movement. However, when you pull through your back, you engage your lats and move through to your rhomboids, you're more likely to have a good hollow position and an open chest at the top of the movement.

My focus is on women and new mothers who may not have the ability to go to a gym on a regular basis, but these exercises can be done at home by anyone in search of their first pull-up. Work your way through the progressions and you’ll get that pull-up in no time.