No matter whatever your age is, there are certain exercises that are important to you, which helps strengthen your body from hips to legs and other body parts. These exercises are so important that it provides a great help in our day to day activities and do not let us feel restlessness at any condition.
To develop core strength, these exercises must have to be repeated every day for proper and safe execution. We have variation of each exercises which needs to be done 12-15 reps or whatever it is stated by your trainer.
Squat provides strength to your quadriceps, hamstrings, gluteals and erector spinae and provides movement to these muscles providing strength to our body.
Squat uses these muscles and provide balance and stability to our body. This position helps our hips to be flexible and strong so that we do not feel any discomfort while standing and sitting for long hours. This helps in relieving pressure from back and strengthen knees so that we do not feel any pressure while walking up and down stairs.
How to do squat
In this, you have to push your hips back and keep your body weight on your heels and put your chest straight while your knees tracking over your toes.
To complete one rep you have to put your heels on the ground and stand tall so that your chest remains straight pointing forward. Start the squat without any weight and start using weight in your hand once to master it without weight
This exercise uses quadriceps, hamstrings and gluteals muscles and strengthens balance and stability of your body too. This exercise is done to increase functional strength of the body.
How to do lunge
You have to keep your spine straight without any movement and push your one leg behind. Keep your toes of the left leg still until you another leg softens the knees. In this position your body moves towards the ground but your upper body remains straight without any movement. You can go down till you feel comfort and then you have to raise your body up. So, start with one leg behind and then do the same with pushing another leg behind.
Start this exercise without any weight in your hands and use weight once to start feeling comfortable without weight.
Push up uses pectoralis major, deltoids, triceps and some other muscles. It is needed to strengthen your postural support and strengthen upper body.
How to do push ups
Keep your knees and toes to the hip alignment and place your hands on the ground. The hand should be placed wider than your shoulder. Now bend your elbows and your body moves towards the ground. Remember to keep your spine straight without any movement. Touch your chest to the ground and then push your body up. This completes your one rep.
You must do at least 10 reps and increase it to 15 in one time. Do 3-4 sets of this exercise daily. It strengthens your arms, elbows and maintain your chest in good shape.