10 Easy Activities At Home That Can Get Your Body Into Shape

Performing daily exercise in appropriate intensity, duration and frequency is becoming very difficult day by day as life becomes busier and busier. To develop healthy habits an exercise program needs to be developed which does not require much time and money. following are 10 exercises which can be performed at home without spending much money and are quite effective in getting your body into shape.

1. Warm Up

For warm up start with a chair, say kitchen chair, in which you can sit down and then stand up, keep on repeating these movements for one minute. I t is to be ensured that you completely sit down in the chair before you start getting up and similarly you stand up straight before you start sitting down during each cycle of the exercise. It should also be kept in mind that speed should not be either too slow or too fast.

2. Climbing Stairs

Climbing stairs up and down is a very effective exercise for burning calories. Start with one step at a time and climb up and down. If stairs are not available at home then a small step stool can be used by placing it against the wall and repeating the up and down cycle with the same foot (up with right foot & down with right foot then up with left foot & down with left foot).

3. Wall Squat

Place your back against the wall with both feet at a distance of one foot from the wall. Start sliding down against the wall and bring the hips and knees at the same level while keeping your knees directly above the ankles. This position should be maintained for at least one minute or for as long as stamina permits while back is kept pressed against the wall.

4. Biceps Curls

Sit in chair hold detergent bottles in your hands, which are to be used as resistance for exercise, curl both the bottles up towards shoulders turn by turn to work up the biceps.

5. Hopping

Place a 3-foot long masking tape on the floor and hop back and forth across it with both feet. If it is not possible with both feet then first do with single foot and gradually develop it to the extent that you can do it with both feet. It is an excellent exercise for burning calories, improving stamina & balance and strengthening bones and muscles.

6. Shoulder Workout

Sit down and hold detergent bottles in your hands. Extend the arms towards outside and raise them up to shoulder level and bring them back down gradually. Complete 3 sets of 10 to 12 repetitions each.

7. Triceps Dip

Sit on the edge of the chair or bath tub and place your hands at the front edge with fingers hanging over the front edge. Pull yourself off the chair and lower yourself down while supporting with hands and arms. Repeat the up and down motion with movement at elbow. Complete 3 sets of 10 to 12 repetitions of this exercise. This exercise will tone up your triceps and together with biceps curls will shape up your arms.

8. Leg exercise

Get down on the floor with your feet placed at a higher point like a table. Lift your hips off the floor and squeeze your hips and buttocks at the same time. It will put stress over back of your legs. Complete three sets of 10 to 12 repetitions each.

9. Abs Exercise

Remain in the same starting position as in step 8, put your hands behind your head and lift your shoulders, it will stress out your abs. Complete 3 sets of 15 repetitions each.

10. Cool Down

Lie down on the floor with outstretched arms and legs, exhale & inhale and relax to cool down.