TABLE OF CONTENTS

01 Chest workout Pa..1-6

02 Arm workout Pa..7-11
03 Leg workout Pa..12-18
04 Shoulder/back Pa..19-25
05 Abs workout Pa..26-32
06 All workout bene ts Pa..33-48
The push-ups

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It’s an oldie, but a goodie. The push up (or press up – the terms are
interchangeable) is a fantastic chest workout. Lie face down f lat on the f
loor, have your hands in line with your shoulders and extend your arms
so they’re straight. Then, get up on your toes, keeping a

straight line all the way from your heels to your neck. Make sure you
don’t f lex at the hips or curve your back.

This will reduce the effectiveness of the push up and

potentially put you at risk of hurting yourself.

To do a single push up, bend your elbows and get your chest as close to
the f loor as possible. Make sure to
keep your back and legs in a straight line the whole time, or you won’t
get the benefits. Do a set of 10 reps, take a 30 second break and start
again. Do three sets

and that’s you done. Once this starts to get a little easier, start increasing
the number of reps in each set.

Add two reps to each set every time you want to push yourself further.

If you want to get the most out of each push up and

ensure you keep your form, it’s important you complete

each rep in a slow, controlled manner. Don’t rush

through them as this will give you the tendency to lose

your shape and not get as much out of each push up.
Easier push-ups

push-ups are going to be a consistent theme in this piece, but trust us,
it’s worth it. If you’re working out for

the first time in a while, or are new to home chest workouts, then it
might be that standard push-ups are

a little tricky to start off with. If this is the case, then

there are ways to make them a little easier before you

graduate to a full-on push up.

Firstly, instead of being on your toes for your push up,

you can do it on your knees. It’s still important to keep

your back and legs straight all the way down to your

knees, however. Once these start to get a little too easy, then you can
graduate to the next step.

Push-ups are easier if your hand position is higher than

your foot position. With this in mind, get in a standard

push up position, but instead of having your hands on

the f loor, raise them slightly – on a sofa arm or chair

seat. Everything else about the technique is the same.

These are known as incline push-ups.

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Decline push-ups
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these are the opposite of the incline push-ups described above and are a
really effective
home chest workout. If you get your feet higher than your hands, then
your push-ups

are going to be trickier. This is because you can get your chest lower to
the ground and really push those pectoralis major and deltoid muscles.
We only really advise trying these if you’re looking for a new challenge.

As before, keep your legs and back straight, with your hands on the f
loor and your feet raised. Resting them on a table, a garden bench or
even your sofa is a great idea.

Wide push-ups
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This is a fantastic element to incorporate into

your home chest workout. Rather than

having your hands shoulder width apart, try pushing them a little wider.
Doing this will help

recruit your tricep muscles as well as your

deltoids and pecs.

Diamond push-ups

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Again, another progression from the standard push up. With the
diamond push up, instead of having your hands shoulder width apart,
try having them underneath your

chest, with your thumb and index finger touching. This is a superb
addition to your home chest workout routine as it is also great for
working your core alongside all the other

chest and arm muscles we’re already recruiting.

Staggered push-ups
we know what you’re thinking: “another push up variant?!” and you’d
be right, it is. It’s still a great

addition to your home chest workout regime, however. To do this one,

you start in a standard

push up position, but instead of having both hands level, push one out in
front of you and one behind you. Complete a push up and then swap
hands and

try again. Do at least 10 reps of this so that you’ve

done an even number of reps with your hands in

the different position.

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Plyometric Push-ups

Another really
advanced home chest workout, the plyometric push up adds extra
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intensity to your workout and takes things up a notch. To begin with, get
in the standard

push up pose and lower yourself to the f loor. Then comes the tricky bit.
You’ve got to

really explode through the next section, pushing yourself up as hard as

you can. Try and push yourself with such force that your hands actually
leave the f loor. If you really want

to show off, try clapping your hands during each push up.

This variant of the push up adds intensity and explosive power to your
home chest workout. This means you’ll be burning more calories, as
well as boosting muscle stamina.

What you’ve got to remember is that before even attempting any of

these more advanced push up variations is to keep your press up form
intact. Make sure your technique is solid before advancing to these
trickier progressions.
One leg push-up
Okay, you’ll need some serious chops to be able to

complete this home chest workout. Start in the standard push up pose
and the then raise one leg up. Keeping your glutes tight, complete your
set of

reps (try and get to 10) before swapping legs.

Alternatively, you could always swap legs between

reps. Just make sure you complete an even number of reps for each leg.
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Spiderman push-ups
Finally, this variant of the push-up is a great addition to any home chest
workout regime. Begin in a standard

push-up pose and bend your elbows so your chest is

lower than they are. As you do this, bend one of your knees and bring it
up alongside you. Hold this pose for a
couple of seconds before returning to the starting

position. Then, do the same, but using the other leg. Make sure you do
an even number of these in each set

you complete to work each side evenly.

As well as your chest, arm and leg muscles, this version of the humble
push-up is also fantastic for working your core.

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ARM CIRCLES

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Stand straight with your feet shoulder-width apart.

Extend your arms out on either side of your body, parallel to the

oor.

Close your hands into sts.Start rotating your arms in

fast clockwise motions.

Do 20 arm circles,
and then relax for 15 seconds.Repeat this exercise 10-15 times.

Reverse the direction of the circles after about 10

seconds.

TRICEPS DIPS
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Sit on the oor with your knees bent and feet at on the oor.Put your
hands

beneath your shoulders with your ngers pointing toward your hips.

Lift your hips off the oor,then bend and extend your elbows to lowar
and lift
your hips.
ALTERNATING

HOOKS
Stand with your feet shoulder-width apart,and place your dominant foot

slightly forward.Slightly bend your

knees, clench your sts and bend your elbows at 90 degrees.Raise your
right

arm to shoulder height and keep your

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forearm parallel to the ground.Rotate your shoulders and hips and

punch towards the left.Switch sides

a
nd repeat.

LEG BARBELL CURL

Stand against a wall. Lift your right leg up lean forward and grab

underneath your right ankle with your left hand. Bring the ankle up
towards the shoulder as much as you can,then lower it and repeat the

exercise.then repeat the same process with other right arm.

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SKIPPING WITHOUT ROPE

Place your arms
at your sides and
pretend to hold a skipping rope handle in each hand.Jump and
alternately land on the balls of your feet, rotating your wrists at the
same time as if you were spinning a

rope.

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ARM SCISSORS

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Stand up right with your feet

shoulder width apart.Stretch your

arms in front of you at shoulder

height with one arm overlap the

other in the shape of the letter "X",
and then spread them apart.Switch

arms, and repeat the exercise.

Triceps Strecth

Put your left hand behind your back, grab

your left elbow with your right hand and gently pull it up.Hold this
position for a

few seconds.Then repeat the process with

the other hand side.

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Standing Biceps Stretch

Stand close to a wall with your left

arm extended and place your left hand on the wall, then gently turn

your body to the right.Hold this

position for a few seconds.Then repeat the process with other arm.

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DOORWAY STRETCH

Warm up your muscles by standing in an

open doorway and spreading your arms

out to the side.Grip the sides of the

doorway with each hand at or below

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through the doorway until you feel a light

stretch.Keep a straight back as you lean
and shift your weight onto your toes. You

should feel a stretch in the front of your

shoulder. Do not overstretch.

Stand with your feet apart, slightlySquats wider

than hip-width, and place your

hands on your hips.Tighten your

abdominal muscles.Stand up
straight, gently pull your shoulders back, subtly lift your chest. On the

exhale, try to pull the belly button

into the back to tighten the deep abdominal muscles that keep the

spine and pelvis stable.

Bend your knees while keeping your upper body as straight as
possible, as if you were lowering yourself onto a seat behind you. It is
OK to allow your torso to tilt naturally as you squat, just don’t collapse

your chest or round your shoulders forward. If you’re too erect, your

hips cannot release properly and you’ll put too much strain on your

knees. Lower yourself as far as you can without leaning your upper

body more than a few inches forward. Go as deep as you can

degree angle, with your thighs parallel to the oor.

Tips... Don’t allow your knees to go too far forward. You don’t want
them to stick out past your toes—instead, try to keep them in line with
your toes.

Also, don’t let your knees cave inward. Press them outward (almost as if
you were pushing out an invisible resistance band) so they stay aligned
with

your feet as you squat down.

Straighten your legs, being careful not to lock your knees when you
reach a standing position.

Tip..Keep your heels “glued” to the oor as you squat, and then think
about driving them into the ground as you rise up to return to the
starting position. This will put

even more emphasis on your glutes.

Repeat for three sets of 10 to 15

reps. Tip: Stretch your arms out in

front of you for added balance during squats.

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FIRE HYDRANT LEFT

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Start in a quadruped position with your wrists stacked directly under

your shoulders and hips over your knees.Keep your belly button drawn
in toward your spine, back at, and your right leg bent at 90 degrees. Lift
your leg out to your right side, stopping at

hip height.Return to start. That's one rep.Then repeat the process with
other side. Do

x12 each side.

Lunges
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Stand tall with feet hip-width apart. Engage your core. Take a big step
forward with

right leg. Start to shift your weight forward so heel hits the oor
rst.Lower your body until right thigh is parallel to the oor and right
shin is vertical. It’s OK if knee shifts

forward a little as long as it doesn’t go past right toe. If mobility allows,

lightly tap left knee to the oor while keeping weight in right heel.Press
into right heel to drive back

up to starting position.Repeat on the other side.

Side leg circles Watch me

Lie on your left side in a straight line with legs stacked and toes pointed.
Prop yourself up on your

right forearm and touch the oor with your left hand
for balance. Exhale and lift your legs off the oor and move your heels
together and toes apart. Then,

draw small circles with your right leg.Do x 12 each

side.

Sumo squat

Stand with your feet slightly wider than hip-width apart and

turn your feet out, externally rotating your hips. With your hands
clasped together at your chest, push your hips back and

squat down, keeping your back straight and your upper body

lifted. Make sure you’re pushing through your heels and

engaging your inner thighs as you come back to your starting

position.Do x12 .
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Wall sit
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Make sure your back is at against
the wall.Place your feet
rmly on the ground,
shoulder-width apart, and

then about 2 feet out from the wall.Slide your back down the wall while
core engaged

keeping
your

and bending bending degree angle—or right angle, so that if someone

wanted to

sit on
your lap, they could. (Although now probably isn’t the best time.)

Your knees should be directly above your ankles, not jutting out in

front of them. HOLD your position, while contracting your ab

muscles.When you’re ready to wrap it up, take a few seconds to slowly
come back to a standing position while leaning against the

wall.Reps:: 5 to 10 beginners / 10 to 20 others.

Reverse Flutter Kicks

Lie facedown on a at bench,

positioning your hips on its edge.
Your legs should be straight with

your toes high off the oor with

your arms on top of the bench. Hold onto the front edge.Squeeze your

glutes and hamstrings. Straighten your legs until they are level with

your hips. This is the starting

position.Lift your left leg higher than your right leg.Lower your left leg
as

you lift the right one.Continue

moving in this manner until you have

completed the number of reps in your set.Reps 5 to 10 beginners/ 10

to 20 others.

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Quad Stretch
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Stand with your right hand on the wall.Bend your left leg

grasp your ankle or toes to bring your left calf close to your left
thigh.Hold this position for few seconds.Repeat on the

other side.

Knee to chest

Lie on your back with your knees bent and your feet at on the oor.
This is

called the supine position.Gently raise one bent knee up enough so you
can grasp your lower leg with both hands. Interlace your ngers just
under the

knee.If you’re doing the two-legged version, bring one leg up and then
the

other. Because taking both up at the same time takes a lot of abdominal
strength, starting with one and then quickly following with the other is
likely safer, especially for vulnerable backs.As with the single-legged
version, if you

are taking both up at the same time, interlace your ngers or clasp your
wrists between the lower legs, just below the knees.Gently pull your
bent knee or knees

toward your trunk, using your hands.While you're pulling, try to relax
your legs,

pelvis, and low back as much as you can. The knees-to-chest better
reaches low

back muscles when used passively.Hold for a few seconds.

Return your leg to the oor.

Repeat on the other side.
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Calf raise

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Exercises don’t come much simpler than the calf raise. Stand up
straight, then push through the balls of your feet and raise your heel
until you are standing on your toes. Then lower slowly back to

the start. For this reason, calf raises are just about the easiest exercise to
slip into your day-to-day life. Do them while brushing your teeth, or
waiting for the kettle to boil, or standing in an lift.

Calf stretch

Stand near a wall with one foot in front of the other, front knee slightly
bent.Keep your back knee straight, your heel on the ground,

and lean toward the wall.Feel the stretch all along the calf of your

back leg.Hold this stretch for 20 to 30 seconds.Switch legs, then

alternate for a total of 3 repetitions.

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# 17
Butter y stretch

The butter y stretch is useful as a cooling down stretch. Before doing it,

you will want to have done at least ve to ten minutes of light to

moderate cardio activity, such as walking or cycling. Stretches like this

before you are warmed up can result in an injury.Sit on the oor

with
with

both legs straight out in front of you. Keep your legs in front, and sit up

straight to elongate your spine.Bring the soles of your fett together. Your
knees should bend and point outward. It may be easier to bring one in

rst, then the other to meet it. Make sure you are sitting upright, with

your head above your spine.Bring your heels as close to your body as

you can. Hold on to your ankles and pull your feet towards your pelvis.
Get as close as possible, but don't force the position beyond your

comfort.Lean forward
Make sure your back stays straight. You can use

your elbows to push gently on your thighs for a deeper stretch.( If you
are a beginner, you do not need to lean too far, just enough to feel the
stretch. As you get more comfortable doing it, you may be able to lean

further forward). Hold the pose for 30 seconds. Stay still in this pose
and

do not bounce up and down, even slightly. If you start to feel extreme

pain at any point, then stop at that point for 30-40 seconds. Relax and

repeat the stretch. To really make this effective, you will have to repeat

the stretch. Hold the position for 30 seconds two to four times,

depending on your tightness,

exibility, and comfort
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Incline push-ups

The basic incline pushup is done using a bench, table, or

another solid surface that is about 3 feet high. Here's how to do

this style correctly: Stand facing the bench, table, or the edge of a
bed.Place your hands on the edge of the bench just slightly wider than
shoulder width. Your arms are straight but elbows are not locked. Align
your feet so that your arms and body are completely straight.Bend your
elbows to slowly lower your chest

to the edge of the bench while inhaling. Keep your body straight

and rigid throughout the movement.Push your body away from

the bench until your elbows are extended, but not locked.

Exhale as you push up.Keep going with slow, steady repetitions.

Reps:: 5 to 10 beginners 10 to 20 others

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Jumping jacks

Start with your feet together and

your arms by your sides,then jump up with your feet apart and your

hands overhead.Return to the start position then do the next rep.This

exercise provides a full-body workout and works all your large

muscle groups.

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Rhomboid pulls

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Stand with your feet shoulder width apart.Raise your arms

parallel to the ground,and bend your elbows.Pull your elbows back and
squeeze your shoulder blades.Reps:: 5 to 10
beginners 20 to 30 others.

Cat & cow

Start on your hands and knees, aligning your wrists

underneath your shoulders and your knees underneath your

hips.Think of the spine as a straight line connecting the

shoulders to the hips. Try visualizing the line extending

forward through the crown of the head and back through the tailbone.
This is the position of a neutral spine.Keep the

neck long by looking down and out.

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Hip hinge
Stand with your feet slightly more than shoulder-width apart, toes
pointed slightly outward.Place the dowel vertically on your back.
Grasp one end with your right hand in the natural curve of your neck
and the other end with your left hand in the small of your back.
 Make sure the dowel is touching the back of your head, your upper
back, and the area where your low back meets your butt (sacrum).
Shift your weight to your heels and push your hips back towards the
wall behind you while you hinge forward at the hips.
To get a better idea of how to do this, think about sticking your butt
out behind you. As you hinge, the dowel should not lose contact with
those three points. If it does, you know you’re doing the move
incorrectly.

Lower your torso until it’s midway between vertical and parallel to the
oor. Pause.

Keep a slight bend in your knees during the downward and upward
phase.

Reverse the movement by contracting your glutes and pushing your

hips forward and upward to return to the starting position.
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Side lying oor stretch

Start off laying on your side, keeping your one knee slightly bent in

front of you and the other extended out behind the bent. Extend your
arms out over your head, hands on top of each other, reaching out

above you. Hold this position for 15 to 30 seconds and then release.

Repeat for as many reps and duration as desired.

superman
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Lie face down on a mat with your arms stretched above your

head (like Superman).Raise your right arm and left leg

about 5 to 6 inches off the ground (or as far as you

comfortably can).Hold for 3 seconds and relax.Repeat with the other

arm and leg.

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Child's pose
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Come to your hands and knees on the mat.

Spread your knees as wide as your mat, keeping the tops of your feet
on the oor with the big toes touching.

Bring your belly to rest between your thighs and root your forehead to
the oor. Relax

the shoulders, jaw, and eyes. If it is not comfortable to place the

forehead on the oor, rest it on a block or two stacked sts. There is an
energy point at the center of the

forehead in between the eyebrows that stimulates the vagus nerve and
supports a "rest and digest" response. Finding a comfortable place for
the forehead is key to
gaining this soothing bene t.

There are several possible arm variations. You can stretch your arms in
front of you

with the palms toward the oor or bring your arms back alongside your
thighs with the palms facing upwards. These are the most common
variations. But you can also stretch the arms forward with palms facing
up for a shoulder release or try bending

the elbows so that the palms touch and rest the thumbs at the back of
the neck. In this position inch the elbows forward.

Do whichever feel more comfortable for you. If you've been doing a lot
of shoulder work, the second option feels nice.
Stay as long as you like, eventually reconnecting with the steady inhales
and exhales of your breath.
Pike push ups
Start in a plank position on the oor, with hands rmly on the oor,
right under your shoulders. Press toes rmly into the oor too. Keep core
tight and back at and engage your glutes and hamstrings. Your whole
body should be neutral and in a straight line. Lift hips up and back
until your body forms an inverted V shape. Keep arms and legs as
straight as possible.
Start to bend elbows, and then lower your entire upper body toward
the
oor.
Stay there for a moment, then slowly push back up until your arms
are straight and you’re in the inverted V position.
Make sure you maintain control throughout the movement. Reps:: 5
to 10 beginners 10 to 20 others.
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# 24

Inchworms

Stand tall, your feet roughly hip-distance apart. Check your posture —
your ears should be aligned over your shoulders, hips, knees, and

ankles, your abdominals engaged.

Take a breath in, then as you exhale, look down at the ground and

start reaching your hands toward the oor in front of your feet,

allowing your back to bend forward, rolling down one vertebra at a

time. Allow your knees to bend slightly, as needed, to enable your

hands to reach the ground.

Place your hands on the oor in front of your feet. Inhale and walk
your hands forward, one at a time, allowing your heels to lift off the
oor as your body begins to straighten. When your hands are

directly under your shoulders, check your form—you should be in a

full plank position with your core, chest, quads, triceps, and shoulders
engaged, your body forming a straight line from heels to head.

Keep your legs relatively straight and begin walking your feet forward,
one at a time, toward your hands. This should provide a

nice stretch through your hamstrings, calves, and glutes as your

hips start lifting toward the ceiling. Exhale as you step forward.

Stop when your feet are as close to your hands as you can

comfortably bring them. Remember, you can bend your knees slightly to
ease the stretch on your hamstrings, but try to keep them

as straight as possible.

Return to standing by slowly rolling your back up from the hips,

straightening one vertebra at a time. Inhale as you go. When you're

back in the starting position, you've completed one repetition.

Continue for time or repetitions, depending on your workout.

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Heel touch
Lay down with your back on the ground and your knees bent and
pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the
ground.

Using your abs rotate your right hand down to your right foot and then
back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

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Crossover crunch
Lay at on the mat with your body positioned in a straight line from
the top of your head, down your spine, and into your tailbone.

Place your hands behind your head, elbows out.

Inhale as you cross your left leg over your right resting your left ankle
your right knee.

Exhale as you contract your abdominal muscles and slowly raise

your upper body off the mat (similar to a basic crunch).
Slowly twist your torso to your left as you squeeze your abs, bringing
your right elbow to your left knee until they touch.
Inhale as you slowly lower your upper body back down to the mat.
Watch meReps::5 to 10 beginners 10 to 20 others.

Mountain climber
 Continue Continue
Get into a plank position, making sure to distribute your weight evenly
between your hands and your toes.
Check your form—your hands should be about shoulder-width apart,
back at, abs engaged, and head in alignment.

Pull your right knee into your chest as far as you can. Switch legs,
pulling one knee out and bringing the other knee in. Keep your hips
down, run your knees in and out as far and as fast as you can. Alternate
inhaling and exhaling with each leg change. Reps::5 to 10 beginners 10
to 20 others.

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Side bridges

Start in a traditional side plank position.

Raise your top arm straight above you, or keep your top hand on your top
hip.

Drop your hips until they come into contact with the ground, then return to
the start position.
Repeat for 10 to 15 reps and then switch to the other side.
If you’re a beginner, do 1 set per side to start and work up to 3 sets per side
as the exercise gets easier to do.

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Butt bridge
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Lie face up on the oor, with your knees bent and feet at on the ground.
Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form
a straight line. Squeeze those glutes hard and keep your

abs drawn in so you don’t overextend your back during the

exercise.

Hold your bridged position for a couple of seconds before easing back
down.
Reps::5 to 10 beginners 10 to 20 others.

V-up
Lie face-up on the oor with your legs and arms straight and lifted off
the oor slightly.
In one movement, lift your torso and legs as if you're trying to touch
your toes. Lower your body back down. That's one rep.

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Plank
LoremPlant hands directly under shoulders (slightly wider than
shoulder width) like you’re about to do a push-ups.
Ground toes into the oor and squeeze glutes to stabilize your body.
Your legs should be working, too — be careful not to lock or
hyperextend your knees.
Neutralize your neck and spine by looking at a spot on the oor about a
foot beyond your hands. Your head should be in line with your back.
Hold the position for 20 seconds. As you get more comfortable with
the move, hold your plank for as long as possible without
compromising your form or breath.

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Leg raises

Lie on a mat on the oor, face up, legs

extended. Place your hands underneath your

lower back and glutes so your pelvis is supported. Begin to raise your
legs toward the
ceiling, pressing your thighs together and

keeping the legs straight. Lift until your hips

are fully exed and you can’t go any higher with straight legs, then lower
back down and repeat.

Repeat 15 to 20 times for three to four sets. If performing solo, rest

30 seconds between sets.
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Push-ups rotation
Lorem Start in a standard push-up position, with the weight on
the hands and toes.
Bend the arms to lower the chest to the oor as per a standard
push-up.
As you push back up, shift your weight onto one side.

Rotate your upper body and extend your arm straight up toward the
ceiling.Return to your starting position, then

repeat with opposite side.

Repeat for the desired number of repetitions or for a set time period
(for 5 to 10 beginners 10 to 20 others).

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Cobra stretch
Lorem Place your hands palms down on the ground beneath your
shoulders.

Lift your chest up off the ground by straightening your arms.

For Cobra Pose, lie down on your abdomen and point your feet behind
you.

Bring your hands next to your chest and engage the gluteals and back
muscles as you curl the chest up away from the f loor,

supporting the shape with your arms.

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Russain twist
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Root into your sit bones as you lift your feet from the oor, keeping your
knees bent. Elongate and straighten your spine at a 45-degree angle
from the oor, creating a V shape with your torso and thighs.
Reach your arms straight out in front, interlacing your ngers or

clasping your hands together.

Use your abdominals to twist to the right, then back to center, and then
to the left. Reps:: 5 to 10 beginners 10 to 20 others.
Push-ups

The upper body muscles that come into play in the pushup are the
deltoids of the shoulders, the pectoral muscles of the chest, the triceps
and biceps of the upper arm,

and the erector spinae of the back. The abdominal muscles used to hold
the body rigid

during the pushup are the rectus abdominis and the transversus
abdominis . As the

pushup involves multiple joints, it is a compound exercise.

In daily life, you will often need to push against objects, from doors to
shopping carts. The functional tness you develop with pushups will
serve you well. Working the
stabilizer muscles around the shoulders can help protect you from
rotator cuff injuries. Pushups are also a measure of overall tness,
allowing you to assess whether you need to be doing more to keep your
body in good working condition.

Decline push-up
The main bene t of doing decline pushups is building strong upper chest
muscles.

In a decline pushup, your arms push up and away from your torso.

This movement works your upper pecs and the muscles in your
shoulders.

When done regularly, decline pushups will help increase your overall
upper-body

strength. A strong upper body is essential for everyday activities like

lifting groceries and carrying a backpack.

Wide push-up
Wide pushups are a simple yet effective way to build your upper-body
and core strength. If you’ve mastered regular pushups and want to
target your muscles a little

differently, wide pushups are a good option.

By positioning your hands further apart, wide pushups target your

chest and shoulder muscles more than standard pushups. They offer
other bene ts, too.
To do wide pushups, you don’t need any gear besides your own body
weight. This means you can do them anywhere and anytime you want.

Diamond push-up
Increased upper body strength.Increased arm size
and strength.Increased shoulder size and strength.Increased
core strength and stability.Increased athletic performance.No
equipment needed.

Shuf e push-up
The push-up shuf e is a more challenging variation of a regular push-up,
and is

extremely bene cial as it develops shoulder stability, scapular stability

and core stability more than the regular push-up variation.

How a woman chooses to use the push-up shuf e is highly dependent on

her overall technical ability and experience, how much assistance is
being used, the set/rep scheme used, where it falls in the workout, what
it’s paired with, and what the rest
periods are. In general push-up shuf es can be used to do any or all of
the following:

:: Increasing upper body strength, primarily in the chest, shoulders,

arms :: Increasing shoulder and scapular stability
:: Increasing core strength, especially the anterior core

:: Building muscle

:: Fat loss (if your diet and exercise routines are conducive to fat loss)

:: Conditioning (if used as part of conditioning circuits)

Plyometric push-up
Plyo pushups are a type of plyometric exercise. With these types of
exercises, you work

on exerting your muscles to their maximum potential in a short amount

of time. This

helps build endurance, speed, and strength in the muscles you’re

targeting.
 Plyometric exercises can get your heart rate up quickly.These types of
high-intensity exercises are effective at:
Burning calories,Reducing body fat,Improving cardiovascular tness
 Continue

plyo pushups are a type of plyometric exercise. With these types of

exercises, you

work on exerting your muscles to their maximum potential in a short

amount of

time. This helps build endurance, speed, and strength in the muscles
you’re

targeting. Plyometric exercises can get your heart rate up quickly.

Studies show that these types of high-intensity exercises are effective at:

Burning calories Reducing body fat

Improving cardiovascular tness

Spiderman push-up
Lorem Spiderman pushups are great for increasing upper body
strength. Your chest, triceps, shoulders, and forearms all get a
workout.
This exercise is also great for core strength, especially in
the abs and obliques.

Bringing the leg up to one side forces these muscles to stabilize while
your weight isn’t

distributed equally on both sides of the body. It’s a great exercise to

protect your lower

back.

Arm circles

Arm circles can be bene cial to perform and here's why. Before
exercising it’s important to warm up your body and prepare your
muscles to execute the workout optimally. Arm circles are a great
dynamic warm-up for the shoulders, trapezius,

biceps, and triceps.

Triceps dips
The triceps dip is one of the most effective exercises for activating the
triceps muscles in your upper arm. Additionally, you must activate your
core as you hold your hips off the ground. The triceps are used for
pushing, and you will engage them in any daily activities
that require pushing.That being said, you want to keep your body in

balance. If you participate in sports that use a lot of pulling action,

you want to maintain strength in your triceps in order to prevent

injury and muscle imbalances.

Skipping rope
There are multiple bene ts of skipping rope from losing weight to
reducing the chances of cancer. Skipping rope is a great calorie

burner and improves the cardiovascular system.

: Improves heart health:Skipping rope is the best cardio exercise as it

increases the heart rate. This will signi cantly reduce the risk of heart

diseases and stroke.

: Increases concentration: Every cardio exercise will help you to focus
on your goal and skipping is one of them. Skipping rope can calm your

body and increase your concentration.

:Improves coordination:Skipping consistently improves your

coordination and stamina.

: Increases stamina and gets rid of fatigue: By continuous work you may
feel tired or loss of stamina. Skipping can help you to improve

your stamina. The more you do skipping regularly the more

your Stamina increases. A consistent skipping range practice can help

get rid of fatigue.

: Increases body exibility:Skipping rope makes your body calm and

exible. Jumping gives great strength to the muscles and relaxes them.
That’s why it is included in an athlete’s workout regime.

: Boost mental health: Skipping rope in a moderate-intensity can

reduce anxiety and depression. Exercise can increase blood circulation
to your body and brain.
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: Decreases belly fat:It is one of the main obstacles while losing weight.
But skipping rope can help you with that. High-intensity interval
training exercises helps to reduce

belly fat without diet and strengthen your abdominal muscles.

:Strengthening your bones:Skipping rope will give strength to your

bones and increase bone density, thus reduces the chances of
osteoporosis.
:Glows your skin:Post-workout glow is one of the best glow one can
get. Exercises like skipping will always give you a healthy, blushing, and
glowing skin.
:Improve pulmonary function:Skipping ropes improves blood
circulation and breathing which ultimately enhances your lung capacity.

Doorway strecth

Door stretches are great for relief of your back, neck, and shoulder pain.
This stretch will also help if you have rounded shoulders. This is easy to
check for by looking at your side view in the mirror. If you see your
back is hunched or your head and shoulders are

too far forward then you should really consider doing this stretch daily.
It will improve

how you look and feel and give you signi cant pain relief.
Shoulder,neck and back pain relief Improved shoulder and chest motion
Improved breathing and blood ow Decreased stress and tension
Improved posture and anti-aging

Squats
Lorem If there’s one exercise that has the ability to challenge most
of the muscles in your body,It's the squat..
The obvious muscles targeted are in the lower body, but in order to do
this compound exercise correctly, you also need to use several muscles
above your waist.
The lower muscles targeted in a squat include your:
Gluteus maximus, minimus, and medius (buttocks)
Quadriceps (front of the thigh)
Hamstrings (back of the thigh) Adductor (groin),Hip
exors,Calves

Fire hydrant left

The re hydrant is an excellent exercise for strengthening your gluteus

maximus. Some

variations also work the abdominal muscles, toning and strengthening

your core.As the biggest muscle in your pelvis and hip region, your
glutes control three major hip

movements. These include:

Hip extension.moves your thigh back and away from your pelvis. It
lets you walk and go up stairs.
Hip external rotation. This happens when your leg rotates outward.
You use hip external rotation to get out of a car.
Hip abduction. lifts your leg away from the center of your body,
which lets you step to the side.
The re hydrant involves all three movements, so it’s a great glute
exercise.

It can help your glutes look more toned and sculpted. Having strong
glutes also

improves your posture , lowers your risk of injury, and reduces back
and knee pain.

Wall sit
The sumo squat is a great lower-body strength exercise that

emphasizes the muscles of the inner thigh, as well as the glutes, quads,
hamstrings, hip exors, and calves.It's a surprise core exercise too.

"Based on your core strength, you might nd the sumo squat adds an
additional challenge to your balance because your body is in a

different alignment and needs extra stability to keep from moving

forward and back on the heels.

Reverse utter kicks

Lorem Flutter kicks are a low impact move typically seen in Pilates,

barre, or strength training classes. They speci cally target your

lower abdominal wall and work to strengthen your core muscles.But

they’re more than just an ab move: Flutter kicks also work your glutes,
hip exors, and quads. And if you do them while lying on

your stomach, they can help strengthen your back muscles.Think of

utter kicks like you’re swimming on dry land (at least when it comes

to leg movement). The exercise gets its name from the fact that you

kick your legs up and down in a

uttering movement, and there are a few variations on the move.

Quad stretch
Lorem The Quad is a large muscle group that sits on the fronts of your
thights.The purpose of these muscles is to straighten the legs and extend
the knees.Having tight quads can lead to knee and back pain, and may
even
result in injury.Doing a quad stretch after a lower body workout is the
key

for having healthy, exible and stress free quads.

Lying butter y
LoremStimulates abdominal organs,ovaries and prostate
gland,bladder,and
kidneys.

Stimulates the heart and improves general circulation.

Stretches the inner thighs,groins,and knees.
Soothes menstrual discomfort and sciatica.
Helps relieve mild depression,anxiety,and fatigue.
Helps relieve the symptoms of menopause.

Consistent practice of this pose until late into pregnancy is said to help
ease
childbirth.
Therapeutic for at feet,high blood pressure,infertility,and astma.
Knee to chest
Better abdominal support for a safe and healthy back. The abdominal
muscles have to

pull in – out of the way when the thighs/knees pull in towards the chest.
This cues the core muscles to work and get stronger while the legs are
moving.

This improved abdominal support, and the relationship with the thighs
to the chest,

provide a massaging action on the internal organs to assist the digestive

system and elimination processes. If the knees open wide and the
abdominals “pop” out to the

front – support for the spine is lost, as well as the strength to hold the
organs in a

natural resting position in the torso.

Strengthen the Adductor Muscles. The inner thigh muscles work more
effectively to stabilize leg control, and guide the legs in a precise plane
moving away from and back
to center.

Improve Knee Flexion

. The medial hamstrings will do more work and get stronger as the

legs bend in towards the body. This will help strengthen the knees and
assist with smooth, controlled movement. (With the legs opening wider
than the body the inner

thighs and medial hamstrings might not be working much at all).

Calf raise
Calves raises stabilize your feet and ankle .Who knows the pain of
wearing heels better

than us. And god forbid if that wobble turns into a slip, it can make
things even worse.

Calf raises can come to your rescue because this simple exercise helps in
stabilizing

your calves and feet–ensuring you have proper balance.

Your entire lower body performance depends on the strength of your

calf muscles
Have you ever tried doing weighted squats and failed? Or have you ever
felt muscle spasms in your lower body after doing even a little bit of
cardio? Well, calf raises can

help you do all that and more.

Runners, if you want to increase your speed then do calf raises Yes, if
you are in love with running but afraid of injury –then follow your
passion by doing calf raises

regularly. How light you are on your feet, how long your strides are, and
how your foot

lands on the ground–all these things are very important for running .
And in all of this,

strong calf muscles–courtesy calf raises–can help you.

 Continue
Continue

Yes to calf raises means a big no to injuries.I f you have ever run a
marathon then there

is no need to explain the aftermath of it. The soreness that you bear can
be a little much–so much so that even doing basic things can be a
problem. That’s why while you

train for an event like this, you should do calf exercises before hitting
the ground.

Calf raises are also good for your joints. Most of us report knee pain
after doing just a few sets of burpees. And guess what? Your weak
calves are the reason behind it. When

you vertically jump and land while completing a burpee, it can impact
your knee joints–

especially if you don’t land properly. The same logic also applies to
running on a

treadmill .
Incline push ups
This simple movement targets the main muscles of the chest, the
pectoralis major and

minor. In addition to exercising the chest, the incline pushup engages the
shoulders (deltoid), arms (triceps) as well a long list of muscles
throughout the abs, back, hips,

and legs that act as stabilizers and prevent any sagging or arching of the
spinal column during the movement. Using a slow and deliberate motion
can really engage

your core.

Incline pushups are the perfect compromise if you nd that a standard

pushup is too

dif cult or you have trouble easily getting down to the oor (and back up
again). Incline pushups can allow you to progress from a simple "push
away" from a nearly standing position using a wall and then moving to
a table, countertop, or sturdy chair, and eventually to a low step or
bench.

Cat & cow

Improves posture and balance.

Strengthens and stretches the spine and neck.

Stretches the hips, abdomen and back.

Increases coordination.
Massages and stimulates organs in the belly, like the kidneys and
adrenal glands.

Creates emotional balance,Relieves stress and calms the mind.

Jumping jacks

Jumping jacks, are intended to help people run faster and jump higher.
That’s because plyometrics work by rapidly stretching the muscles
(eccentric phase) and then rapidly

shortening them (concentric phase). Jumping jacks may be a

good alternative to logging miles on a treadmill or stationary bike. 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. Jump training may be good for bone health, too. In one
study, rats were put

on a jumping exercise regimen for eight weeks (200 jumps per week
with 40 jumps per day for ve days).Their bone density was measured
before and after the jumping

regimen and showed signi cant gains over the control group. The rats
were able to maintain these gains over a 24-week period with training
reduced to as low as 11

percent (21 jumps per week) of the initial test period.

Rhomboid pulls

Prevent injuries :: Strong rhomboids allow for excellent scapular

control. This means your shoulder blades can perform at their best
during upper body exercises.If you

don’t have adequate scapular control because you have weak and
undertrained
rhomboids, other muscles will need to step up to help. As a result, they
will get worn out.

This loss of scapular control often causes the shoulder joints to have
excessive motion,

which is not only a concern for your shoulder, but your elbows as well.
Think of it like a

bad kinetic chain reaction, from your scapular to your elbows, and not
to mention your

upper back and neck. So, keeping a strong base is vital.

Lift More Weight to Help Other Muscles Grow:: Because your

rhomboids work during scapular retraction and stabilization, having
strong rhomboids means you can lift even

more weight during pulling exercises. This will allow you to build
bigger and stronger lats and traps.

Maintain Healthy Posture:: The rhomboids play a key role in

maintaining healthy posture. A strong, well-balanced back includes
strong rhomboids, and as such good posture.Poor posture is an epidemic
these days due to people having such sedentary

lifestyles. Bad posture comes with an array of issues. From back pain,
neck pain, and shoulder pain to even breathing problems.To make
matters worse, a lot of people with

poor posture who workout focus on pressing movements more than

pulling

movements, which makes matters even worse.One way to correct poor

posture or

avoid it in the rst place is to do postural exercises, which involve the

rhomboids, and

put more focus on developing your back muscles.

Hip hinge

The hip hinge is a fundamental movement pattern that helps you

perform essential tasks such as bending over and picking things up. It’s
also required in many strength
training movements such as the deadlift, barbell hyperextension,
straight-leg dumbbell deadlift, kettlebell swing, power clean, and more.

Additionally, the hip hinge exercise can help strengthen your core which
may lead to reduced back pain, improved balance, and better exion,
extension, and rotation of

your trunk. Stronger core muscles can also boost your tness and athletic
performance.

Swimmer and superman

IT PROVIDES SPINAL SUPPORT ::There's a beautiful partnership

going on between your

spine and your back muscles when you perform this exercise. Among
other bene ts, the Superman pose helps promote good posture.
As healthline explains, the more you

can increase strength in your core and back muscles, the more support
your spine

receives.
 alltoo

IT REDUCES PAIN ::If aches and pains in your lower back are
something you know alltoo

well , then the Superman pose might be your ticket to sweet relief.
According to real simple, regularly working the muscles in your lower
back can help reduce any pain in

that area.

IT HELPS WITH BODY ALIGNMENT

::Putting your glute muscles to work doesn't just make

for a strong backside, it bene ts many other parts of your body. In fact,
working a

large muscle group like your glutes can help make neighboring body
parts stronger. As

esquire points out, a stable gluteus medius keeps your hip joint steady,
which helps your pelvis and knees stay aligned. Not only does this help
you move with more ease, it's a great way to prevent injury.

IT'S A POWERFUL POSE:: It's not called the Superman for nothin'!
It's a very powerful
pose. And believe it or not, your backside can be your body's
secretweapon.The glutes are your powerhouse for everything from
sprinting to jumping, squatting, kicking, and

climbing.Giving attention to this muscle group can make you more

effective when

performing other workouts and tness activities you love.

Side lying stretch

Side-Lying Stretch or “Banana” pose is a more active pose.This position
stretches the intercostal muscles which may help improve respiration
and can aid in long-term breathing issues such as asthma. Side-lying
stretch may also relieve minor back

aches.This pose will increase energy in the body.

Child's pose
This pose can be used to quiet the body and the mind, and help you look
inward to nd peace. Whenever stress takes over, whenever you need to
reconnect with your breath, your intention.In addition to the mental
and emotional bene ts, here are some of the
physical reasons to take a few extra breaths in Child’s Pose:Helps calm
the brain,Relieves stress,Eases lower back pain,Creates a nice stretch in
the hips and

thighs,Increases circulation.

Pike push ups

Lorem This exercise has some variations as it can ve performed on the

ground on placing the feet in a higher place such as a box or
platform. The higher you place your

feet, the harder the exercise will be, as it will be more similar to
the handstand push

up and the body weight will be resting over the shoulders.The main
muscles worked in

the Pike Push Ups

are:
Main Muscles: Anterior deltoid and triceps.
Secondary Muscles: Pectoralis majors (clavicular), Lateral
Deltoid, Trapezius, Serratus and core muscle groups.

Inchworm
The inchworm to push-up exercise is the latter. It's a one-and-done, no-
frills strength move that works your arms and
abs muscles. And, if you do the reps quickly enough

(with good form of course), you’ll sneak in a little cardio work, too.
Since you don’t need

any equipment, you can do this move anywhere. (Well, maybe not at the
grocery store

but the gym, your living room, a hotel room, and the beach are all best
places.

Heel touches

Heel touches

Heel touches

work the obliques which can be hard to target.

build core strength which is key for other forms of exercise as well as
day to day back support.
Heel touches engage muscles in the upper back as you lift up.
Heel touches are great for all stages of tness. As a beginner,
simply focus on completing less repetitions more slowly.
Get on the oor and complete a set of heel touches now:This is a truly
effective abs exercise which can be done from anywhere with some oor
space.

Crossover crunch
The ab-toning bene ts of a full-core workout may have enticed you to
add them to

your workout routine, but having a strong core can do more than
enhance your

physique::it also bene ts your overall physical health and strength.The

muscles of your

core provide key support for your spine. Strong abdominal muscles can
improve posture and even help manage, reduce, or prevent back pain.

Side bridges

The power of the side bridge extends beyond your obliques. The
sidebridge in uences
every muscle that the obliques touch or are related to.Here are some
quick facts about the side bridge exercise:

It works your upper and lower back muscles more than 40% of their
maximum. This is more than many common back exercises.

Not only does it work your obliques exceptionally well (about 50% of
their maximum) it works your rectus abdominis (the sixpack muscle)
very well (about 34% of its

maximum). This is about the same as doing a crunch or front bridge

exercise.

The sidebridge is and excellent exercise to train a deep back muscle

called the Quadratus Lumborum. The QL is an important muscle for
providing stability to your spine.

The sidebridge is one of the best ways to work your hip abductor
muscles. The hip

abductor muscles work at about 74% of their maximum during the side
bridge. This is almost double the work that this muscle does during the
exercise that is most
commonly prescribed for hip muscle weakness, the side lying leg raise.

Butt bridge
If you're looking for a move to add to your routine that works your core
and your butt, the basic bridge is a great place to start.

For this move, the target muscle is the erector spinae which runs the
length of your back from your neck to tailbone. A basic bridge stretches
the stabilizers of the posterior chain, including your hip abductors,
gluteus maximus, and hamstrings.As

antagonist stabilizers for the bridge move, the rectus abdominis,

obliques, and quadriceps get a workout as they maintain stability.Your
overall strength will improve as these muscle groups get stronger. A
strong core will also improve your posture and

can help ease lower back pain. In fact, as long as you have good form,
bridge exercises are generally safe for people with chronic back
problems and can aid in pain

management.
Mountain climber
Mountain climber

INCREDIBLY EFFICIENT: As a compound exercise, mountain

climbers work multiple

muscle groups and joints at the same time. In other words, they deliver
serious “bang

for your buck,” targeting core muscles, such as back, hips, and abs, as
well as glutes,

leg muscles, and even your shoulders.

IMPROVE MOBILITY: The dynamic nature of mountain climbers

makes them great
mobility boosters. Every time you repeat the mountain climber motion,
you loosen up

your hip and knee joints, improving range of motion and enhancing
overall function. In doing so, you also reduce your risk of injury.

SUPPORT HEART HEALTH: Most people think of mountain climbers

in terms of their

lower-body strength training bene ts. However, the quick, constant leg
switching also gives your heart rate a boost. As you grow stronger and
pick up your pace, the

cardiovascular bene ts compound.