Sheeba Singh

With stress building up from work, those bills piling up and responsibilities soaring at home, who has time for the gym? It can be difficult to maintain a healthy lifestyle and incorporate exercise into the busy day when so much is going on. Often times, we find ourselves looking down at ourselves thinking, we should join a gym, but when it comes around to actually doing it, we all come together and procrastinate.

But don’t worry, staying in shape isn’t as difficult as it may seem. You can do a full body workout at home, or even out in a park at any time without the need of any weights. Here are some of the basic workouts to know. Try and add them to your day 3-4 times a week keeping a break in between. Something like working out Monday, Wednesday and Friday and breaking on the days in between could be perfect. Do each exercise for 30 seconds each or 10-12 repetitions. Once you have done one exercise move on to the next, breaking for 15 seconds in between or for water when you need it. Go through each exercise once and then repeat 2 more times so you have done the circuit a total of 3 times. Good luck!

1) Squats: This is one of the best exercises you can do for your lower body. Keep your feet shoulder width apart, toes slightly pointed out. Now, just lower your body so that your thighs are about parallel to the floor ensuring your knees don’t go past your feet. If that is hard for you to do, imagine, or even place a chair or bench behind you. Motion yourself as if you were about to sit back. Don’t let your body touch the chair. Bring your body back up so you are in the starting position and repeat.

2) Push-ups: The standard push-up works your upper body and is one of the greatest exercises for your chest and back, additionally working your arms. If a standard push-up is hard for you to do, position yourself off one of the steps on your stairs, a low bench or coffee table. Ensure your body remains straight. Don’t let your gluteus prop up or slouch and keep your core tight and back straight.

3) Lunges: While, with the squats we worked both of your legs simultaneously, this exercise will work your lower body one leg at a time. It is always a good idea to challenge your body in different ways like this. Stand straight with your arms on your side or resting on your waist, keeping your body straight (core tight and back erect). Place your right foot forward taking a considerable stance about 2-4 feet ahead of you depending on your height and bend so that your right thigh is parallel to the floor. Keeping your body stable, bring your right foot back to starting position. Repeat with the other leg. This is one rep.

4) Dips: In order to do dips, all you need is a coffee table. Sit with your back against the table and prop your hands back and up so they are resting on the table behind you. Motion yourself as if you were using your hands to help you get up. Stretch your legs in front of you, crossing one over the other. Once your arms are completely straightened out and your are up on the weight of your hands and your heels lower your body again. Repeat.

5)Rotating Plank: Of course, we are not going to forget the core. It is important to ensure your core is strong, as it contributes in healthy back, and body. You need a strong core to conduct any activity or exercise, and the plank is a great way to ensure that. Start with a standard plank, keeping your elbows directly below your shoulders, keeping your body tight avoiding a slouch or hike up with your lower back or knees. Hold this position for 3 seconds and rotate so you are in a side plank on your right. Hold this for 3 seconds again, and then bring your left arm down so you are in plank position. Hold again for 3 seconds, and this time, rotate over to your left side so that your right side is off the ground. This is one rep.

Maintaining a routine with these 5 exercises will help see you through to a healthier and happier self. Although seemingly, simple sounding, they go a long way to keep your full body in good shape and order. If you have a rod at home, you can also add pull ups to the routine for an even stronger back. If not, don’t fret, these exercises will do just as well. With time, incorporating bands, or light weights can do wonders as well. Stay tuned for more exercises and healthy lifestyle tips from a great workout in the park, to quick recipes.