Do These Exercises Everyday To Stay Fit For Life

Push ups are one of the most effective bodyweight moves to keep your body fit.  It strengthens the muscles of the hands and keeps them fit.

To do this exercise, lie flat on the floor on the floor and place the palms of both your hands on the floor near your chest.  Now put the weight on both hands and toes, elevate the body and again bend the elbow of the hand and lower the body.  You complete 3 sets of this.  If you can't do a standard pushup with good form then you can keep your knees on the floor.


Lange exercises are very beneficial for challenging yourself to balance.
Lange Exercise promotes functional speed and also increases strength in your legs and glutes.

To do this exercise, you should stand upright and keep your right foot 2-3 feet ahead. Put both hands on the waist and bend your right leg 90 degrees from here to the knee.  Now straighten the leg again.  Do this action by doing 3 sets of 10-10 times with both feet.


Squats require less physical strength as well as increase flexibility in your lower back and hips. In doing squats engage some of the biggest muscles of the body which are beneficial in terms of calorie burn.
To do this, stand up straight and keep both feet 1.5 to 2 feet away. Combine both hands near the chest.

Now keeping the upper body straight, bend the legs from the knees and bring the hips parallel to the floor. And be straight again. Complete 3 sets of 20 reps of this action.


Sit-up is an abdominal endurance training exercise to strengthen and tone the abdominal muscles.
This is similar to a crunch exercise, but the sit-up has a full range of motion and positioning extra muscles. To do this exercise, lie down directly on the floor and bend both legs with your knees. Keep both your hands behind the head.

Now sit with legs straight and lie down again.  You have to do this action in 3 sets, 15 times in each set.


Single-leg deadlifts exercise challenges your balance. Single-leg deadlifts require stability and leg strength.  A light or medium sized dumbbell is required to be held to complete this exercise.

For this exercise to stay fit, stand upright on the floor. And hold the dumbbell in both hands.  Now tilt your upper body forward and raise the left leg backwards. Try to parallel your chest and left leg in a straight line to the floor. And after that, come back to your initial position.
Do this exercise 10-12 times with both feet.


Glute Bridge Exercise
Glute Bridge Exercise works effectively on the back of your body ie the spine. It gives an attractive appearance to your buttock. This exercise is beneficial for your whole body.

To do this exercise, lie down directly on the floor and bend both legs with your knees. Keep both your hands straight on the floor. Now thrust your hands up and raise your hips. Hold on top for 1-2 seconds and come down again.
You have to do this action in 3 sets, do this exercise 10-12 times in each set.


Standing overhead dumbbell presses are considered a compound exercise that uses many of the body's joints and muscles.
This stand overhead press exercise is not only a good exercise not only for your shoulders but also has a good effect on your upper back and core.

To do this exercise, you should first stand upright on the floor. Hold a 5 kg dumbbell in both your hands.  Now straighten both hands above your head and keep your head and neck steady. After stopping for a second, bring the hands down again.
You have to do this exercise in 3 sets, do this exercise 12 times in each set.


Dumbbell row is another compound exercise that strengthens many muscles in your upper body. This exercise is very beneficial for keeping your body fit.
To do dumbbell exercises, you first stand upright on the floor.  Raise the middle-weight dumbbell in both your hands.  Bend forward from your waist to create a 45 degree angle between your back and the ground.

Allow both of your hands to hang freely downward.
Now bend your arms with elbows and pull them upwards. Then return to the starting position. You have to do this exercise in 3 sets, repeat this exercise 10 times in each set.


 The foundation of a healthy body requires a strong core. This side planks emphasize obliqueness which improves spinal stability, upper-body and core strength. By doing this exercise, balance is also increased in the whole body.

To do this, you lie down on the floor with the right side.  Place your left foot on the right side. Keep the floor by turning your right hand with the elbow and straighten the left hand upwards. Now, with emphasis on the right hand, raise your body up.
You have to do this exercise in 3 sets, repeat this exercise 10-15 times in each set.