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Getting back to the basics
February 14 2019 12:13 AM
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pushup

By Raheel Saleem

Whether you don’t feel like going to the gym, want to save money or crave convenience, exercising at home is an easy choice to make. What’s more difficult is figuring out what to do. These three exercises can help you stay on track with your weight game, no matter if you’re at home or anywhere in the world. Using only your own body weight, these exercises of 3 sets with 10 reps can help you create a total-body-at-home workout.  There are a variety of effective body weight exercises that can help you build strength, endurance and burn calories. The downside is that, without added resistance, it’s tough to work hard enough to really challenge your body and burn calories. One way around that problem? Circuit training. By going from one exercise to the next, without little or no rest, you keep your heart rate up, burn more calories and get the most out of your exercise time. Let’s do it!

Squats:
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. As you squat down, focus on keeping your knees in line with your feet.Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Push-up
Begin with hands placed directly under shoulders and feet slightly wider than hip-width distance apart on the floor. Step legs behind with feet together and toes curled under, then lift hips up and keep chest in front of hands. Tense every muscle in body to form a straight line from head through to heel, and maintain this line throughout. Lower chest to touch floor. Always aim to go as low as you can, as to access your full range of motion. Push palms into the floor and extend arms to press body back up to start position. Keep back flat and eyes focused about three feet in front of you to maintain a neutral neck — until chest grazes floor.

Plank Hold
Lie on your front with your fists clasped, elbows pushed into your sides by your ribs, forearms on the floor and toes tucked under. Push your bodyweight up so that it’s resting on your forearms and feet, in a straight line parallel to the floor.  Squeeze the muscles in your bottom and thighs and push your heels together (this increases the muscle tension in your legs and bottom), while pulling up on your pelvic floor. Check your back and bottom aren’t popping up or caving in and that you are making a straight line from heels to head, so that your neck is parallel to the floor. Actively drive your elbows into the ground and try to keep your upper arms perpendicular to the ground the entire time.

* The author is a professional fitness trainer and can be contacted on Instagram @raheelsaleem_official



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