7 Minute
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1. Lunges
Improving your body balance is one of the most important fitness tips. Lunges give an adequate workout to your glutes of buttocks and thigh, increase the strength of legs and promote body balance.
- i. Stand with your feet wide apart as the width of your shoulder and your arms at your side.
- ii. Bring your right leg forward and keep it parallel to your left leg.
- iii. Now bend your right knee and bring your right thigh parallel to the ground. Your left knee will also bend forward and let it touch the ground.
- iv. Push up back to the starting position and repeat this at least 20 times with your right leg. Then bring your left forward and repeat the exercise.
2. Hip Bridge
The Hip bridge is a simple exercise but extremely beneficial to your lower body and glute muscles. It is a great workout for your inner thigh muscles and buttocks and helps make them taut and stronger.
- i. Lay down on the floor and bend your knees while keeping your feet flat on the ground.
- ii. Now push up through your feet and raise your hips off the ground. While doing so, squeeze your hips. Make sure that you don’t raise your upper body and that your feet are still flat. Remain in that raised position for 2-3 seconds and then lower your hips to the original position.
- iii. Repeat this exercise for at least 20-25 times.
3. Superman Holds
For a good upper body workout, this is an amazing exercise to do at home. Superman holds strengthen your upper and lower back and is advantageous for the back muscles. This exercise can help relieve back pain if done properly and regularly.
- i. Lie face down and keep your arms outstretched. Make sure the body is straight.
- ii. Now lift your outstretched arms and legs off the ground simultaneously, as high as you can. Your back will now be arched. Ensure that you don’t move your torso.
- iii. Hold that position for 3-5 seconds and then slowly come back to your starting position.
- iv. Repeat for at least 15-20 times.
4. Plank Walkdown
Planks are an integral part of the exercise routine. But to take it a notch higher, try out plank walkdown. This is an excellent full-body workout which strengthens your core.
- i. Get down to the plank position. Keep your forearms on flat to the ground.
- ii. Now push your body up to an elevated position. This way, now your right arm is off the ground, and right palm is the ground. Ensure that your spine is straight.
- iii. Now lower your body to bring your forearms resting on the ground. Repeat this sequence with your left arm.
- iv. Do this exercise for at least 20 times.
5. Mountain climbers
This cardio workout will increase the strength of your core and improve your blood circulation.
- i. Get down to a push-up position.
- ii. Now bring one knee forward and then then the other. It is like running in a push-up position.
These exercises to do at home are easy and do not need any equipment or close supervision and can help you to stay fit without having to hit the gym. You can watch videos online to learn more about the positions and the care you need to take when doing these exercises.
7 Minute | 
