Best 5 Tips on How to Keep Your Body Fit and Strong

The number of deaths due to the corona virus outbreak has crossed over 1 million as of October 2, 2020. And the major cause of this abrupt rise in deaths is our “weak immune system” and unfit body. The covid-19 outbreak has proved how ignorant we have become towards our health. The pandemic has hit us very hard. But is there a way we can save ourselves? Or more specifically what is the best way to strengthen our immune system?

Well, being fit should not be a choice but rather “lifestyle”. So, if you are here to know how to keep your body fit and strong, then here are 5 very easy and fun exercises to stay fit. Not only strong and fit another great thing about exercise is – It boosts confidence. So, let’s get started..

1. Squat and Lift

Squat and lift are, undoubtedly, the best exercise to keep body fit. It is one of the squat variations that focuses on the lower body. Specifically, for legs and butt. The squat and lift help to strengthen the core and the lower body. This is the easiest exercise that can be performed without any equipment. Many athletes and sportspersons swear by this exercise.

Benefits: Strengthens hamstrings, glutes and calves.

How to do:

1. Stand straight maintaining a wide distance between your legs.
2. Start with the sitting in chair posture slowly.
3. Go with the traditional squat.
4. Stand and lift your right leg sidewise.
5. Again the usual squat. 

Repetitions: Do the same thing with lifting the left leg. Repeat the exercise 10-15 times. Continue for 3 sets. Inhale when you squat and exhale when you lift.

2. Up Up Down Down

Up up down down or more commonly called as “elbow push up” is a Pilates exercise. It is the best exercise that helps to get toned abs and back. The exercise targets the shoulders, abs, chest, middle back and triceps. Another exercise without any cost that helps in boosting the cardiovascular system and strengthening the lower back. 

Benefits: Improves the posture, Stretches the muscles, and makes shoulders strong.

How to do:

1. Start with a comfortable push up position
2. Now place your right forearm on the ground.
3. Next place your left forearm on the ground.
4. Lift up the right arm and place your palm.
5. Now lift up the left arm and place the palm.

Repetitions: Follow the steps in an alternative order. Repeat the exercise for 10-15 times and do 3 sets. Inhale when you are in the push up position and exhale when you have your forearm placed in ground.

3. Star Abs

Star abs or the star crunches is the exercise that targets the upper and lower abs altogether. It is a great to build a balance in the body and also prevents back injuries. Star crunches will burn a good number of calories. Moreover, they are very fun to do. It is an amazing abdominal exercise. 

Benefits: Strengthens the Internal obliques, external obliques, rectus abdominis and transverse abdominis.

How to do:

1. Lie down straight on the ground on your back.
2. Let your legs and arms out.
3. Nor bring in your legs and hold your thighs from bottom.
4. Again let out both arms and legs.

Repetitions: Bring your legs and arms in and out. Follow the process for 10-12 times and continue for 2 sets. Inhale when you squeeze out and exhale when you squeeze in.

4. Burpees

This exercise is super fun and engages every part of the body. Burpees is a full body exercise. Targets the legs, shoulder, arms, chest and abdomen. A great cardio exercise that helps to improve blood circulation. And lowers the risk of heart attacks.

Benefits: Improves brain functioning, lowers the blood pressure and cholesterol levels.

How to do:

1. Begin with the squat position.
2. Roll down towards the floor with your hands.
3. Push back your feet and do a push up.
4. Stand back and take a jump taking your arms up in the air.
5. Bent again into a squat position and repeat the same. 

Repetitions: Repeat the exercise for 10-12 times and follow 2-3 sets. Inhale in squat position and exhale in push up position.

5. Planks

It won’t be wrong if I say 1-minute plank a day keeps the doctor away. Planking everyday has several benefits. And one of the greatest benefits is that it helps to elevate the mood and treat any mental illness. Planks are a great exercise one should definitely add up into their workout routine. Say no to back pains with planks. Planks help in significant strengthening of the core, glutes and obliques. Planks target almost every part of the body and help to improve the balance of the body.

Benefits: Improvement in physique, enhanced metabolism, and the most flexible body ever before. 

How to do:

1. Start with residing on a push up position on the ground.
2. Now place your both arms at an angle of 90 degrees on the floor.
3. Keep your back straight and head into the ground.
4. Inhale and exhale in the same position.

Repetitions: You can end your workout routine with a 1-minute plank.

Ending note:

Above are the best and easy 5 exercises on how to keep the body fit and strong. Always start off the exercise with a nice warm and end it with a good stretch. Pair up these moves with some fun exercising like dance, swimming, cycling, and walking. And the most important thing is to eat healthy and nutritious food.

Ending it with a highly motivating quote by Coach Micha, “Use the 21/90 rule- It takes 21 days to create a habit and 90 days to create a lifestyle”. Let us all build a lifestyle that favours our great health both mentally and physically.

Read more: How to Get Six Pack Abs in Six Weeks