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Published On: Thu, Jul 25th, 2019

10 Exercises That Will Get You In Better Shape

Remaining in shape is a losing battle for most, but if you are determined enough and get the right guidance, you can not only stay in shape, but also lead a healthy life. The good news is there are certain doctor referred exercises that need no equipment, but are included in many high-intensity circuit training workouts. For this, a good gym trainer becomes indispensable in showing the right way to do them. 

Let’s see these exercises: 

#1 Push-ups

Come into a plank position, placing your hands right below your shoulders and keeping your feet hip-width apart. Ensure that your body is in a straight line from the back of your head to your hips. Also, keep your neck in line with your shoulders. Now, lower your body and raise it as many times as possible, keeping your elbows near your body. While doing so, ensure your butt doesn’t sag or sticks up. 

#2 Plank

Keep your body straight as a plank, so that the top of your head and your feet are in a straight line. Now, hold this position, and squeeze your butt muscles, tighten your core, and tuck your chin. While doing so, fix your gaze on the floor between your hands or just beyond. Here too, don’t let your butt lift or sag.

#3 Glute Bridge

Lie down on your back with knees bent. The feet should be hip-width apart and then point your toes forward. Now, by contracting your abs, kick your hips off the floor, taking the weight on your heels. Maintain abs contraction. Take care not to lift your hips so high. 

photo/ Steve Buissinne

#4 Spider Lunge

Get into a push-up position and move your right foot outside your right hand with a jerk, so that it lands with a flat foot. Now, move your foot back to the initial spot and repeat with the other foot. Ensure that you retain a sturdy plank position through the exercise. Don’t let your hips to drop. 

#5 Plank Tap

Come into a plank position and lift your right hand and tap lightly on your left shoulder. Bring back your right hand. Now, bring your left hand and tap carefully on your right shoulder. Repeat the process.

#6 Squat

Stand with your feet apart, the width of your hip and shoulder, and keep your chest up. Now, keeping your feet flat on the ground, squat as much as your flexibility permits. While squatting, don’t let your knees move past your toes or allow your knees to buckle inwards. Balance your weight equally on your two feet. 

#7 Side Lunge

Stand with your feet together, keeping your chest up. Now, placing your right foot firmly, let your left foot travel to the left and shift your weight as it moves. Lunge as low as possible. Repeat it with the right foot.

#8 Squat Jump

Stand with legs slightly apart. Now, take a jump and come into a squat position. As you squat, ensure your thighs are parallel with the flooring, and your arms are straight out in front. Go as high as you can, while jumping and breathe out as you jump. Land gently. 

#9 Jumping Lunge

Sit resting on your left knee with right foot on the ground with its knee at 90degree. Now, lunge forward as low as possible, ensuring that the bent knee doesn’t touch the floor. Keep alternating your legs. Ensure your body remains upright and your weight uniformly dispersed between your front and back foot.

#10 Single-Leg Deadlift

Stand on both the feet. Now, raise your right leg behind you as much as your flexibility permits, while keeping your toes pointing downward. Put all your weight on your left leg. Distribute the weight evenly on the left foot. Also, maintain a flat back and a tight core, while doing this exercise. Now, bring the right leg back and continue with the left leg. 

Conclusion 

The doctor referred exercises appear simple, but if these are not done correctly, they may not provide full benefits. So, it is crucial to go for professional trainers or join personal trainer courses in gyms, such as OriGym, to learn the right way to do them.  

Author: Merin Mathew

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