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Fitness for Everyone


Hi friends, during this quarantine every person in world is forced to sit at his home. This restricts our daily physical activities. I have made a list of few exercises that are simple, can be done by most of people and does not require any trainer. I hope everyone gets to select a few exercises form these for their fitness regime.I will also request you guys to suggest exercises that you are doing and are easy to do so that anyone who wants to get fit gets benefited

Physical fitness is a state of health and well-being and more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise,  and sufficient rest.

Exercises at home for Beginners 

Suryanamaskar. (Sun Salutation)
This is a traditional Indian exercise/ yoga which comprises 12 asanas. Each asana has its own benefits. Just doing a set of 12 surya namaskar brings a load of benefits. This exercise works on most of your muscle groups. Doing this daily boosts your immune system and adds to your posture.

1. Yoga Asana: PRANAMASANA (Prayer pose)

2. Yoga Asana: HASTAUTTASANA (Raised Arm Pose)

3. Yoga Asana: PADAHASTASANA (Standing Forward Bend)

4. Yoga Asana: ASHWA SANCHALASANA (Equestrian Pose)

5. Yoga Asana: DANDASANA (Stick Pose)

6. Yoga Asana: ASHTANGA NAMASKAR (Salute with Eight Points or Parts)

7. Yoga Asana: BHUJANGASANA (Cobra Pose)

8. Yoga Asana: ADHO MUKHA SAVASANA (Downward Facing Dog Pose)

9. Yoga Asana: ASHWA SANCHALASANA (Equestrian pose)

10. Yoga Asana: PADAHASTASANA (Standing Forward Pose)

11.  Yoga Asana: HASTAUTTASANA (Raised Arm Pose)

12.  Yoga asana: TADASANA (Mountain Pose)

Jumping Jacks

Step 1: Stand upright with feet together and hands at your sides.
Step 2: Begin exercise by simultaneously raising your hands up above your head, while jumping up just enough to spread your feet about twice shoulder width apart.
Step 3: Immediately reverse movement back to starting position without pausing. Repeat as many times as necessary as quickly as possible.

All of these exercises help raise your heart rate, but jumping jacks also get you to move your body out of its normal plane of motion. By taxing the muscles in these ways, movement can become more explosive, gaining both strength and agility for sports that require multidirectional movement.

Step 1: Position your elbows directly beneath your shoulders. 
Step 2: Make and maintain a straight body line from head to heels.
Step 3: Squeeze your butt and the fronts of your thighs. 
Step 4: Brace your abs like you’re going to take a punch. 
Step 5: Advance the exercise.

Strengthens Your Core, Reduces Back Pain, Gives You Better Posture, Enhances Bone and Joint Health, Heightens Metabolism

Cross Crunches

1. Lie down on your back. Plant your feet on the floor, hip-width apart. 
2. Bend your knees and place your arms across your chest. 
3. Contract your abs and inhale.4. Exhale and lift your upper body, keeping your head and neck relaxed.Inhale and return to the starting position.

Abdominal crunches are designed to tone the core muscles of the body. The exercise aids in strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the muscles. When these exercises are performed, the rectus abdominus and the oblique muscles are tightened.

Side Plank

1. Start on your side with your feet together and one forearm directly below your shoulder. 
2. Contract your core and raise your hips until your body is in a straight line from head to feet. 
3. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side. 
4. Hold the position for 15 – 30 sec


Side planks are a good variation of a core exercise that helps activate the obliques. In addition to strengthening the obliques, the side plank also targets the quadriceps, hamstrings and thigh adductors and abductors. This exercise will translate into a stronger back, core, and even lower leg muscles


Step 1: Stand straight with feet hip-width apart. 
Step 2: Tighten your stomach muscles. 
Step 3: Lower down, as if sitting in an invisible chair.
Step 4: Straighten your legs to lift back up. 
Step 5: Repeat the movement.

Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris, the adductor magnus, and the gluteus maximus.

1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). 
2. Always engage your core.
3. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.


Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. 

1. Standard pushups Begin with your chest and stomach flat on the floor.
2. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
3. Pause for a second in the plank position — keep your core engaged.Inhale as you slowly lower back to your starting position.

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.

Russian twist
1. For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement.
2. Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
3. As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you.
4. Engage your abdominal and back muscles throughout the exercise.
5. For more stability, cross your lower legs.
6. Maintain a straight spine, and avoid slouching or rounding your spine.
7. Allow your gaze to follow the movement of your hands.

Russian twists strengthen your core, obliques, and spine.The exercise is believed by those who practice it to build explosiveness in the upper torso, which may help in sports such as tennis, swimming, baseball, track & field, hockey, golf, lacrosse, or boxing.

High Knees

1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.Switch to lift your right knee to your chest.
3. Continue the movement, alternating legs and moving at a sprinting or running pace.

High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Because of the many physical benefits, high-knees are incorporated into a wide variety of workouts.

Dead Bugs
How to do Dead Bug:

Step 1: Lay on your back with your knees bent.
Step 2: Both your arms and knees should be pointed up to the ceiling.
Step 3: Lower your right arm back over your head and your left foot down to the ground and then bring them both back up.
Step 4: Do the same thing with your left arm and right arm.

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You’ll also improve balance and coordination.

Note :-

1. For beginners do not over do these exercises. You can pick and choose a set of exercises that suit you best.
2. I am not a professional. These are a few suggestions from my side. People who are really serious about getting fit and can refer to a few professional sites.
3. Beginners may have muscle soreness for a few days.
4. Anyone who has bone problems or recently had a fractured bone should not perform these exercises, even if they want to exercise then they should perform these exercises after consulting their orthopaedic doctor or physician.
5.If you want to know the exact way in which these exercises have to be performed, it can be searched in youtube with varying levels of difficulties.


1. Source Credit to Surya Namaskar Pose Name taken from harithayogshala 
2. 10 Best exercises for beginner Said by urbanclap
3. Exercises Brief from Wikipedia, nytimes, healthline, palm.southbeachdie, menshealth, exercise)

Stay Home, Stay Safe, Stay Fit & Happy Learning  smile sunglasses 

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Deal Subedar Deal Subedar
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…Good post….But now i am in love with my soft pot belly….

….Now if i ditch her….think of the consequences…

Community Angel Community Angel
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still_guessing wrote:

…Good post….But now i am in love with my soft pot belly….

….Now if i ditch her….think of the consequences…

And soft pot belly loves diseases and you should think to ditch her think of the consequences stuck_out_tongue_closed_eyes smile

Community Angel Community Angel
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I like variations daily i will try all of them day by day i already do some of them thanks for the post vu innocent

Deal Subedar Deal Subedar
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popeyethedimer wrote:

And soft pot belly loves diseases and you should think to ditch her think of the consequences stuck_out_tongue_closed_eyes smile

….Pyaar andha hota hai my friend….Love is blind…. smile

Deal Subedar Deal Subedar
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Very motivating…will try all except dead bugs (just dont like the name stuck_out_tongue)

Deal Captain Deal Captain
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VU @Priyanka
It seems like DD admins are striving hard to make people united and happy during this lockdown.
Posting something new and different is really difficult and this is what which keeps us intrigued. Also you guys are making good money now toungueout
Much Appreciated.
Kudos biggrin
@bumblefoot @anthrax.ut @MJ911 @Nigel

Star Star
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Good effort, Vu
Youtubers be like-
Like my comment if you’re reading this while sleeping on your 🛌 sunflower

Me be like-
Vu for patanjali Vu for ramdev Vu for Fitness joy joy joy

Deal Newbie Deal Newbie
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It’s 4am on 14th May and I am going cycling when it’s lockdown outside here in coastal Karnataka

Deal Newbie Deal Newbie
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Guys, the dumbells are really cheap. Start strength training as these exercises will get boring quite soon and you will quit.