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. h4. 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) h4. 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. Benefits 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. h4. Plank 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. Benefits Strengthens Your Core, Reduces Back Pain, Gives You Better Posture, Enhances Bone and Joint Health, Heightens Metabolism h4. 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. Benefits 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. h4. 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 Benefits 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 h4. Squats 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. Benefits 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. h4. Lunges 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. Benefits 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.  h4. Push-ups 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. Benefits 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. h4. 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. Benefits 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. h4. 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. Benefits 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. h4. 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. Benefits 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. Reference 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