5 of the best Exercises try at home for men and women | physique the game changer

5 of the best Exercises try at home for men and women?

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Regular exercises offer countless benefits. It boosts your immune system, improves your bone health and lowers health risks like heart problem, diabetes and many more life threatening diseases. With the growing family responsibilities and demanding jobs, exercise takes a backseat in the priorities list. Most of us give brilliant excuses for not exercising regularly. Being too busy is the most common excuse one makes. But, with proper planning you can take some time out of your hectic schedule for your future own well-being. There is no doubt that regular exercise is the best path to live fit and healthy life. To begin with exercises, you don’t really need to hit the gym! You start at home! It may seem little confusing at the beginning to start the exercise without an instructor. Basically these exercises need too little or no equipment. You can use your body weight itself as an equipment.

1. Jumping Jacks

    #How To Do Jumping Jack. 

1. Begin by standing with your legs straight and your arms to your sides.
2. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.
3. Jump again, lowering your arms and bringing your legs together. Return to your starting position.

     #Benefits of jumping jack.

• weight management
• reduced blood pressure
• reduced low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol
• increased high-density lipoprotein (HDL) cholesterol, the “good” cholesterol
• increased insulin sensitivity

2. Plank

     #How To Do Plank

1. Position your elbows directly beneath your shoulders.
2. make and maintain a straight body line from head to heels.
3. squeeze your butt and the fronts of your thighs.
4. brace your abs like you're going to take a punch.

    #Benefits of Plank.

    Planks can help improve your posture by strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing.

3. Cross Crunches

      #How To Do Cross crunches.

            Lie flat on your back. Bend your knees with feet flat on the floor. Place both the hands loosely behind your head. Now, bring your right shoulder and elbow across your body and at the same time bring up your left knee towards your left shoulder. Try to touch your knee with elbow. Go back to the original position and repeat the same with the left elbow.

      #Benfits of Cross Crunches.

        The cross crunch targets both the abs and the oblique muscles. This exercise helps to strengthen the core, sculpts the waist and tones the abdominal wall. To challenge your muscles and get them to respond to exercise, it's important that you include modified versions of the regular crunch into your core workouts.

4. Squats

      #How To Do Squats.

              Start with the hips back with back straight, chest and shoulders up. Bend your knees and squat down keeping them in line with your feet. Start with 25 squats a day and then increase.

      #Benefits of Squats.

              It helps you get in better shape when included in daily workout plan. Strengthens lower body muscles for men. It can be done in many variations.

5. Push-ups

     #How To Do Push-Ups.

      Get down on the ground setting your hands shoulder-width apart. Ensure your body forms a straight line. Begin to lower your body keeping elbows close to your body. Push back to starting high plank position.

     #Benefits of Push-ups.

         push-ups are effective exercise for strengthening chest and arm muscles.



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