Don't Feel Like Hitting The Gym? Do These 4 Body Weight Exercises At Home

There are days when you just don't feel like hitting the gym. But that certainly doesn't mean that you don't want to or shouldn't exercise. To get out of the regular rut, here are 4 bodyweight exercises that you can do at home. Be warned though, these are not easy to complete.

1. Plank
Planks engage your abdominals, lats, glutes and deltoids when you balance yourself. The technique is quite simple. Place your arms on the floor, Palms facing downwards. Now focus the weight of your body onto your arms while framing a perpendicular angle at your elbow. Make sure that your spine is straight. Your body should be in a straight plane while you are in position. Hold the posture for at least 30 seconds to really feel that burn.

2. Side Plank
The side plank is a variation of the exercise that we have discussed above. It focuses on your obliques along with abdominal muscles. From a front plank position, lift one hand in the air and tilt your body to one side. Now balance your whole body on the elbow which is on the floor. Keep your foot on top of the another so that your hips are off the ground. Hold the position for at least 30 seconds and try and add more time from there on out. It isn;t easy, but getting ripped isn't supposed to be easy.

3. Lunges
Though it primarily focuses on your glutes it is a good exercise for your quads, hamstring and calves as well. Lunges can be done in various forms- like static lunges and walking lunges but the basic technique remains the same. Stand straight, take one step forward, while the other foot remains at the same spot. Bring your forward foot ahead so that the knee of the other leg touches the floor and the front shin is perpendicular to the floor. The front knee should be over your ankle and should not track over your foot. Now you can either do alternate lunges at the same spot or do walking lunges or backward lunges to create variety in your workouts.

4. Burpees
If you want to do cardio at home, while also working on your agility, burpees are the exercise for you. Start with your feet underneath your hips, place your hands on the ground and jump your feet back to get into the pushup position. Perform a push-up with your whole body touching the ground. Then stand up and jump off the ground at a height of at least six inches. Perform this complete movement as one repetition. Perform maximum repetitions. This works your entire body, and trust me when I say that most high-level athletes swear by burpees.

Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.


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Want To Lose Fat Fast And Correctly? Stop Jogging. Start Sprinting.

Want To Lose Fat Fast And Correctly? Stop Jogging. Start Sprinting.

If you have been spending 40 minutes on the elliptical or the treadmill for the sole reason of fat loss, it is the time to rethink your strategy. According to The National Strength and Conditioning Association (NSCA).

Should You Use Heavy Weights When Working On Lateral Shoulder Raises?

Should You Use Heavy Weights When Working On Lateral Shoulder Raises?

Go Heavy or Go Home! While this statement can really motivate you, it’s not entirely true. Really heavy training is not the answer for the development of every body part. The Dumbbell Lateral raise is one such exercise

Pro Tip: When Is BCAA Supplementation Necessary?

Pro Tip: When Is BCAA Supplementation Necessary?

BCAA is short for Branched Chain Amino Acid and it has become one of the most commonly used supplements in recent time. Every fitness enthusiast can be seen sipping a BCAA concoction in between sets of strength training.

The Most Underrated Muscle Building Protein And How It Helps You Get Bigger

The Most Underrated Muscle Building Protein And How It Helps You Get Bigger

Protein builds muscle. Enough said. If your protein consumption sucks, so will your muscle repairing capability. While gym enthusiasts are generally caught up with the high absorbent, zero carbs isolate protein to rake in the benefits

Understanding The Glycemic Index To Accelerate Fat Loss & Kick-Start Muscle Growth

Understanding The Glycemic Index To Accelerate Fat Loss & Kick-Start Muscle Growth

There have been a ton of articles on how high GI (Glycemic Index) carbs will affect your weight loss or muscle building progress, but does that mean that that high GI Foods cannot be an integral part of your meals? 

Stop Worrying About Cholesterol! Here Are 5 Damn Good Reasons To Eat More Eggs

Stop Worrying About Cholesterol! Here Are 5 Damn Good Reasons To Eat More Eggs

Eggs have been a favorite choice for bodybuilders and fitness enthusiasts to meet their daily protein requirements. But, it is wrong to think that eggs provide a quality meal, only for people who work out. 

4 Reasons to include fiber in your diet

4 Reasons to include fiber in your diet

What was the advise that everyone gave you when you last had Gut problems? ‘’ Consume more Fiber in your Diet’’. Your Doctor always advises you to consume more fiber in your diet. Did you ever think about the reason behind this? 
4 Super-fueled Road Trip Snacks

4 Super-fueled Road Trip Snacks

We all love travelling, isn’t it ?? What sort of food will you pack for your snacks on the go? This year, skip the junk food and check out these four super-fueled snacks to help you do your road trip right.
5 Reasons to start having Oats from today

5 Reasons to start having Oats from today

If you haven’t already included oats in your breakfast, here are 5 science based reasons to do so.

1. Oats Help In Controlling Blood Sugar Levels....

6 Fitness Myths That May Be Holding You Back!

6 Fitness Myths That May Be Holding You Back!

These 6 fitness myths have stalled the progress of many motivated lifters. Break through the mistruth and become a wiser, stronger you!
8 FOOD FACTS EVERY ATHLETE SHOULD KNOW

8 FOOD FACTS EVERY ATHLETE SHOULD KNOW

Eating for athletic performance is more than what you eat before and after you exercise. Choosing nutrient-dense foods and consuming them at certain times of the day will impact the three.
Complete Multivitamin Benefits and Efffects on the Body !

Complete Multivitamin Benefits and Efffects on the Body !

Eating for athletic performance is more than what you eat before and after you exercise. Choosing nutrient-dense foods and consuming them at certain times of the day.
Diet Tips for Gaining Weight

Diet Tips for Gaining Weight

While many people are caught up in the world of wanting to lose weight, there’s a smaller group of people who are trying to gain weight. For some, it’s the desire to add muscle mass to their frame.

Fat loss Mistakes to Avoid

Fat loss Mistakes to Avoid

1) Distance Running - Headphones tucked in and there they go, ruining their joints and elevating the stress hormone levels. The most they lose is muscle, while they think it is the ‘fat’ that they are killing. 

Foods that will help in gaining muscles for skinny guys.

Foods that will help in gaining muscles for skinny guys.

1) Rice

The most easily accessible food on the list and can be prepared without any hassles at home.

How to use Natural Testosterone Boosters.

How to use Natural Testosterone Boosters.

Testosterone, well, every gym rat is familiar with this term. By definition, Testosterone is a hormone - a chemical messenger - that is responsible for the development of male sexual characteristics.

Most weight loss cases are driven by desperation

Most weight loss cases are driven by desperation

Most weight loss cases are driven by desperation to burn off the kilos as fast as possible. While it's good to start taking control of your life, but the thing is that you can't lose all the weight.

Should I Exercise during Pregnancy

Should I Exercise during Pregnancy

Exercise during pregnancy provides numerous benefits to both expectant mothers and their Fetuses. For the mothers, exercise improves fitness, prevents urinary incontinence and back pain, and lessens swelling and constipation.

STOP USING CLA FOR FAT LOSS

STOP USING CLA FOR FAT LOSS

 CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this supplement to people for quick fat loss.

The Basics of Intermittent Fasting

The Basics of Intermittent Fasting

Many diets rely on the theory of fasting as the core of the process. This includes avoiding foods during certain times, skipping meals, restricting your diet to certain foods or consuming no solid foods.


This Fat Burner will make your ripped ?

This Fat Burner will make your ripped ?

The fitness supplement industry just doesn't rest. There is always something new being launched, stuff that promises miraculous weight loss solutions and more. The latest is something called 'yohimbe'.

Why Long Workouts Won't Cost You Gains

Why Long Workouts Won't Cost You Gains

You may have heard about the perils of stretching your workouts beyond the one-hour mark for fear of becoming "catabolic." Here's why you shouldn't let this old bodybuilding legend guide you! 
Why should I take whey protein?

Why should I take whey protein?

First, Let’s understand what exactly is whey protein ? Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.

Women and Whey Protein !

Women and Whey Protein !

Are you a girl who is going to gym but is sceptical about taking whey protein or BCAA or Amino ? Well let us clear your doubts..
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