Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
One doesn't need a gym or fancy equipment to build strength. Some beginner-friendly moves can help you improve posture, build lean muscle, and help boost metabolism. Let's explore some of them.
Photo by Freepik
This full lower-body powerhouse move targets the glutes, quads, and hamstrings. It is excellent for leg toning, improved mobility, and balance.
Photo by Freepik
If floor push-ups feel too hard, wall push-ups can be a starting point for you. They work on your chest, triceps, and shoulders and help build upper-body strength.
Photo by Freepik
This is a must-do exercise for posture, back health & lower body strength. It engages the glutes, hamstrings & lower back muscles, making it ideal for people with a sedentary lifestyle.
Photo by Freepik
This exercise is easy and low impact but is the foundation of strong calf muscles. It engages calves and ankles muscles and supports joint health. As strong calves lead to better stability
Photo by Freepik
It works on core and coordination and helps with balance, core control, and spinal strength in one elegant move. It engages muscles like the core, glutes, and lower back and is great for posture and mobility.
Photo by Unsplash
If one do not have dumbbells, you do not need to worry. Doing overhead presses with bottles helps; it engages our shoulders, arms and upper back muscles and help build functional upper body strength.
Photo by Freepik
This basically mimics natural movement and is essential for functional movement and heart-pumping. It engages the glutes, quads and calves muscles, enhances balance and endurance.
Photo by Freepik
If you are a beginner or starting out with exercises, focus on proper form instead of heavy reps. Controlled movements are always a win. Focus on breathing rhythm and improve mind-muscle connection.
Photo by Freepik
You don't need to be fit to start; you just need to start getting fit. Start with 2-3 sessions per week, 15–20 mins max, focusing on hydration and clean nutrition. Include a rest day, as rest days are growth days, too.
Photo by Freepik