Amazing Benefits Of Kettlebell Training you Can Get At Home

A kettlebell is a traditional Russian training tool that has been used since the turn of the century to develop full body conditioning and fitness. The kettlebell is a cast-iron or cast steel weight used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.

A kettlebell looks like a cannonball with a handle. The shape of the kettlebell allows for unique positioning of the weight directly above your center of mass and allows you to keep your hand and wrists in neutral alignment, which enable for greater endurance and longevity in the core lifts so that you can produce a much higher volume of exercise and thus.

Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand. This facilitates ballistic and swinging movements. Variants of the kettlebell include bags filled with sand, water, or steel shot. The kettlebell allows for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening. The unique shape of the kettlebell provides the "unstable force" for handling - key for the effectiveness of the kettlebell exercises.

Some of the benefits of kettlebell training are:-

Kettlebell training improved physical strength.

It increases Incredible work capacity (strength endurance).

It increases Enhanced athleticism – flexibility, coordination, balance etc.

Helps to weight loss. Like any other workouts, kettlebell training increases fat loss and helps you to weight loss.

Kettlebell training imprpoves muscle strength all around including knee joints area and hence prevents injury greatly.

Mental toughness. It is obviously happen when you workout with kettlebell. 

Lean & functional muscle mass. Kettlebell training makes ur body lean and and increases muscle mass effectively. 

Strengthening of the entire posterior chain.

Core strength. Kettlebell training amazingly gives strength to your core muscles.

Sport and combat applications.

How To Avoid Mosquito Borne Diseases

Mosquitoes can carry diseases that may be passed on to people through mosquito bites. In Australia, some of these include Murray Valley encephalitis virus, Ross River virus, Barmah Forest virus, Zika virus and dengue fever. Periods of heavy rainfall or floods can led to ideal breeding conditions for mosquitoes, even in non-tropical areas. Diseases that are spread by insects are known as ‘vector-borne’ diseases.

Mosquito-borne diseases can make people ill and, in severe cases, can cause death.

How to avoid mosquito bites?

There are many simple things you can do to avoid getting bitten by mosquitoes, including:

1- Avoid outdoor activity when mosquitoes are prevalent. Dusk and dawn is when most mosquitoes are more active, but some will be around during the day.

2- Wear long, loose-fitting clothes if mosquitoes are around, preferably in light colours.

3- Use effective mosquito repellents on exposed skin and clothing.

4- Use ‘knockdown’ sprays and plug-in vaporising devices indoors.

5- Sleep under mosquito nets treated with repellents or insecticides if you don’t have flywire screens on windows.

6- Outdoors, mosquito coils or citronella candles can be effective in small protected areas.

Choosing A Mosquito Repellent!

Repellents come in liquids, lotions, gels, aerosols and pump sprays. It is important to make sure you choose a mosquito repellent that is safe and effective, and that you always use it according to the instructions on the label. Look for the list of ‘active constituents’ on the label.

Most products provide protection for between one and three hours in typical situations. If you swim or sweat profusely, protection will be less and you may need to reapply.

You Should Also....

1- Choose repellents in which the active constituent is DEET or picaridin (this will be shown on the label).

2- Always read and follow directions on the label when using any pesticide product, including insect repellents.

3- Apply the repellent sparingly to exposed skin, especially on children.

4- Avoid parts of children’s hands that may touch the eyes or mouth.

5- Avoid using the repellent on a daily basis for prolonged periods. If long-term protection is needed, consult your pharmacist.

6- Stop using the repellent immediately and consult your doctor if you suspect an allergic reaction.

Remember to store repellents where infants and young children can’t reach them.

Control of Mosquitoes Around The Home!

You can reduce the risk of mosquito bites if you get rid of potential mosquito breeding sites around your home by:

1- Installing flywire screens on all windows and self-closing wire screens on doors. Check them regularly and mend any holes preventing pools of water from forming – get rid of unused tins, tyres and similar rubbish, clean gutters and drains regularly and mend leaking taps.

2- Changing pets’ drinking water and the water in vases, pot plants and bird baths at least once a week.

3- Putting sand around the base of pot plants to absorb excess water in the dish.

4- Flushing unused toilets once a week.

5- Keeping swimming pools chlorinated or salted and empty them completely when not in use for long periods.

6- Emptying children’s wading pools regularly
keeping fishponds stocked with fish.

If you have a rainwater tank or alternative water storage devices, then.......

1- Make sure that any tops, lids, covers and inlet pipes are close fitting.

2- Fit a removable screen mesh to the outlet end of overflow pipes and to all water inlets.

3- Make sure any water collection containers have secure lids or screens.

source: internet.

How To Get Vitamin D? Brilliant Tips To Get It.

Vitamin D is important for bones, muscles and overall health. It is made in our bodies through a series of processes that start when our skin is exposed to the sun’s ultraviolet (UV) radiation. Getting a sufficient amount of the vitamin is important for normal growth and development of bones and teeth, as well as improved resistance to certain diseases.

Some people are at risk of low vitamin D, particularly those with naturally very dark skin and those with little sun exposure. A balanced approach is required to ensure some sun exposure for vitamin D while minimising the risk of skin cancer. If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as osteomalacia (soft bones) or osteoporosis (fragile bones).

Here are some tips to help you get enough vitamin D

Take a balanced approach to sun exposure

UV radiation from the sun is the best natural source of vitamin D, but too much sun exposure can increase your risk of skin cancer.

According to the European Food Safety Authority, the tolerable upper intake levels are:

• 0–12 months: 25 µg/day (1,000 IU)
• 1–10 years: 50 µg/day (2,000 IU)
• 11–17 years: 100 µg/day (4,000 IU)
• 17+: 100 µg/day (4,000 IU)
• Pregnant/lactating women: 100 µg/day (4,000 IU)

Check UV levels in your region

UV levels change month to month in different regions. In summer or winter season, the requirement of UV exposure changes. So, check the requirement of Sun exposure as per your age. So not expose more than required. You can check the global UV index here.

People with naturally very dark skin may require three to six times this amount of sun.

Use Sun Protection

Use a combination of sun protection measures between high UV level months, when UV levels are three and above. Use a combination of clothing, sunscreen, hats, shade and sunglasses. Sunscreen use should not put you at risk for vitamin D deficiency.

Never use a solarium (solarium refers to a room built largely of glass to afford exposure to the sun) to increase vitamin D. A solarium gives off dangerous UV radiation, increasing the risk of skin cancer.

Exercise daily

Regular exercise assists with production of vitamin D. Researchers found that three or more hours a week of vigorous exercises such as running, jogging, or playing basketball or soccer can reduce the risk of heart attack by 22% and those who exercised vigorously have higher levels of vitamin D as well as higher levels of HDL (good) cholesterol.

Eat enough Calcium

Vitamin D and calcium work together to make your bones strong. Make sure you get enough calcium by including a selection of dairy products, leafy vegetables, fish, tofu, Brazil nuts and almonds in your diet. Try to eat natural sources of calcium.

Eat foods rich in vitamin D

Good sources include eggs, liver, and fatty fish such as mackerel, herring and salmon. Some margarine and low-fat milk have added vitamin D. Food, however, only makes a small contribution (approximately 10 %) to the body's overall vitamin D levels and it is difficult to get enough vitamin D from diet alone.

Vitamin D food supplements

You can have food supplements for vitamin D. Ask your doctor before taking any supplements.

source: Internet.

How To Avoid Food Poisoning? Easy and Simple Way

Food poisoning is an illness caused by eating foods contaminated with the bacteria, Listeria monocytogenes. Food poisoning also refers to Listeria infection (also known as listeriosis). It is uncommon but it can cause death in at-risk people, such as the elderly and people whose immune systems are not working properly. It can be dangerous to pregnant women and their unborn babies. 

As per United states food and drug administration, there are about 48 million cases of foodborne illness annually, the equivalent of sickening 1 in 6 Americans each year. And each year these illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths.

Food poisoning makes your stomach uncomfortable. Symptoms often include vomiting, fever, and aches, and may include diarrhea. Foodborne illness or food poisoning usually arises from improper handling, preparation, or food storage. Good hygiene practices before, during, and after food preparation can reduce the chances of contracting an illness. There are the easy and simple steps to avoid food poisoning. 

Keep food covered

Food in the kitchen should be covered properly. Open food may attract bacteria and insects. Fly, mosquitos and cockroaches can make food hazard at your home. 

Place cooked food in the fridge within one hour of cooking

Make this a practice. If you cooked food and somehow your dinner time is getting late then put your food in the fridge. The reason behind this is when you left your cooked food out of the fridge, bacteria can grow in the food at room temperature. Therefore, it is best to keep your cooked food inside the fridge if you are being late for the dinner or lunch.

Put raw meat, poultry and fish below cooked or ready-to-eat food in the fridge

Meat, poultry product and fish need to be stored at a cool temperature. At room temperature, bacteria can grow faster. Contaminated poultry food can create food poisoning. Therefore it wise to Put raw meat, poultry and fish below cooked or ready-to-eat food in the fridge to prevent drips that could contaminate pre-prepared food.

Do not use refrigerated foods beyond their use-by dates

Food purchased from the supermarket have best-before or expiry dates. This date tells that food can be used before the expiry date. You need to make sure that the food inside your fridge is not an expiry product. By doing this you can avoid food poisoning. 

Keep your fridge clean

Fridge protects your food from being contaminated. But fridge itself can be a reason of food contamination if not properly cleaned time to time. 

Wash your hands before preparing food

This is the first protection you can do to avoid food contamination. Keep your hands clean with good soap or disinfectant liquid soap. 

Wash raw fruit and vegetables well before eating

Fruits and vegetables must be cleaned properly before eat. Food may contain a small & thin layer of protective chemical, used for preservation. These chemicals, if not properly removed at the end user can create the food hazard and food poisoning. 

Cook all foods of animal origin, including eggs, thoroughly

Each poultry product, fish and eggs must be cooked properly at a proper temperature. Temperature greater than 60-degree centigrate is ideal for cooking food. 

Use clean knives and spoons

Don't use the same boards and knives for cooked foods that you used for raw foods unless they have been washed in warm, soapy water.

Defrost food before eat

Defrost food by placing it on the lower shelves of the fridge or use a microwave.


Apply these steps in your daily life. You can make your family healthy and safe. I believe most of the people are already doing these hygiene practices at home, office or other places. If you have not previously concern about food poisoning hazard then it is the time. 

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How To Prevent Back Pain? Amazing Exercises You Can Do

Hi! friends. Back pain is the common problem you are probably facing. Back pain is certainly impacted your work performance. A recent study suggests that more than 80% of us will experience at least one bout of acute low back pain in our lifetimes. The current evidence suggests that exercise alone or in combination with education is effective for preventing back pain.

Back pain can happens in your day to day life. It is usually not due to any serious disease. Most episodes of back pain get better quickly. Simple analgesics (pain-relieving medication) and a change of activity are generally all that is needed. About half of all people who get back pain will have further episodes. The first step to managing back pain is to rule out the possibility of any medical problem, such as infection or fracture (although these are rarely the cause).

There are many reasons of back pain like stress, structural problem or arthritis. Also there are many reasons like lack of exercise, being overweight or obese, sitting for long periods, poor posture, stress, and bad work practices.

Here are some exercises to prevent back pain:-

Bridge on chair

First, place a chair on a wall or on a rug so that it cannot move away. Lay down in front of the chair put your arms next to your body. Bend your knees, open the legs about hip width and place the feet at the end of the seat area. Slowly lift your pelvis now. Your body is in one line from the head to the knees when it is in the final position. The body weight is carried on the shoulders and the feet do not let the hip sink down. Hold this position for a few seconds. Repeat the exercise several times.

Modified Boat

Sit down with your knees bent and feet on the floor. Keep your legs together. Lean back so that your feet lift off the ground. Bring your shins parallel to the floor. Reach your arms forward. Bring your feet to the floor and hug your legs into your chest.

Cobra

Lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward. Legs should be straight and toes pointed. Gently exhale. Engage your abdominal/core muscles to support the spine. Press your hips into the mat or floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position for 15 - 30 seconds. Gently lower your upper body back to the mat or floor, lengthening the spine as you descend.

Functional Squat

Stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position

Warrior one with side reach

From standing, step your right foot back, as though coming into a lunge, but place your heel down with your toes angled slightly out. Bend your left knee to align above your ankle. Keep your back leg straight. Place your left hand on your left hip. If the balance is a challenge, place your left hand on a wall or other support. Inhale as you reach your right arm overhead to the left, stretching your right side and front of your hip. Avoid arching your low back. Hold the stretch for a few breaths. Repeat on the opposite side.

Standing windmill hamstring twist

From standing, use an exhalation to squat down and place your left hand on top of a yoga block or other similar support. Inhale as you reach your right arm forward and up, rotating from your shoulder, midback and rib cage to twist open to the right. At the same time, straighten your right leg while pulling back through your heel as if you're sliding it backward. You should experience a stretch in the back of your leg and across your right low back. Hold for five breaths, using respiration to facilitate the twist. Focus inhalations on the open side of your rib cage (the side you're turning toward) and exhalations on the opposite side, employing side waist muscles to internally rotate your ribs for greater rotation. Unwind back to standing and repeat the movement with rotation to the left.

Source:- Internet, msn.

What Are The Symptoms Of Pregnancy

Hi, friends this post is all about the symptoms of pregnancy and how to identify them.
Many of these symptoms may also be indicative of other conditions. You should remain cautiously with these symptoms. If in doubt, see your doctor.

There are some symptoms of pregnancy, which are:- 

Backache

Back pain during pregnancy can affect more than one in three women. This is usually due to loosening of ligaments and change in posture due to the growing pregnancy.

You can help reduce back pain during pregnancy by wearing flat heeled shoes, using chairs with good back support, avoiding lifting heavy objects and partaking in gentle exercise.

Exercising in water can reduce back pain in pregnancy, and physiotherapy and acupuncture may also help.

Breathlessness

At the onset of pregnancy, the hormone progesterone increases your lung capacity. This enables you to carry more oxygen to your baby and get rid of waste products such as the carbon dioxide that you both produce. At each breath, you breathe more deeply and the amount of air you inhale (and exhale) increases significantly. This can make you feel short of breath.

Contact your doctor or midwife if you experience a sudden onset of breathlessness associated with any of the following: Pain, Palpitations (heart pounding), Extreme tiredness, Exercise.

Constipation

Constipation refers to infrequent, hard bowel movements that are difficult to pass. Constipation is a common problem in pregnancy that may be caused by pregnancy hormones slowing your gastrointestinal movement, or by the pressure of your growing uterus on your rectum.

If you experience constipation during pregnancy, you are advised to:

* Drink plenty of water every day
* Increase your dietary fibre (such as bran, wheat and fresh fruit and vegetables)
* Consider gentle, low-impact exercises such as swimming, walking or yoga.

Don't take over-the-counter laxatives without first consulting your midwife or doctor. If changes to your diet and lifestyle don't make a difference then your doctor or midwife can prescribe a laxative that is safe to use in pregnancy.

Haemorrhoids (piles)

You may develop haemorrhoids (also known as piles) as a result of straining from constipation or the pressure of your baby’s head. Be reassured, symptoms usually resolve on their own soon after birth.

If you have bleeding from haemorrhoids, itching, discomfort or pain it is recommended that you:

* Alleviate or prevent constipation by increasing your daily water and fibre intake
* Sit in warm salty water for about 15 minutes, especially after a bowel motion
* Apply haemorrhoid cream.
* If the bleeding or pain continues, talk with your doctor or midwife.

Headaches

You are advised to contact your doctor or midwife if you have a headache during pregnancy that is not relieved by paracetamol (such as Panadol), especially in the second half of pregnancy.

A persistent headache can be associated with pre-eclampsia, a condition that can affect your kidneys and thus increases blood pressure and decreases blood flow to your baby.

Heartburn and indigestion

Heartburn, reflux or indigestion is the pain and discomfort associated with acid from the stomach entering and ‘burning’ the oesophagus. Indigestion is more common during pregnancy due to the pressure of the enlarging uterus on the organs of the abdomen and the action of the hormone progesterone that relaxes the muscle between the oesophagus and stomach.

If you are experiencing heartburn, reflux or indigestion, it is recommended that you:* Eat small and more frequent meals
* Avoid eating just before going to bed
* Sleep with extra pillows so your head is raised
* Wear loose-fitting clothing
*Avoid any food or fluid that aggravates symptoms – such as fatty foods (including fried foods, fatty meats and pastry), spicy foods (including curry and chilli), alcohol and caffeine (including tea, coffee, chocolate and cola)
Consult your doctor before taking antacids.

Itchy skin

Widespread itching over the body is not common in pregnancy, however when present, it can be very distressing, interfering with sleep and enjoyment of pregnancy.

There may be no apparent cause for the itching, however, in rare cases, it may be due to serious liver disease. A blood test can be performed to exclude this possibility.

Leg cramps

Leg cramps occur due to a build-up of acids that cause involuntary contractions of the affected muscles. This complaint is experienced by up to half of pregnant women, usually occurs at night and is more likely in the second and third trimesters.

If you experience leg cramps, it is recommended that during an episode you:

* Walk around
* Stretch and massage the affected muscle(s) to disperse the build-up of acids
* Apply a warm pack to the affected muscle(s).

If you find cramps troublesome, discuss with your doctor or midwife the option of taking magnesium lactate or citrate morning and evening.

Mood changes

Some newly pregnant women experience mood changes such as irritability. Other pregnant women experience feelings of elation. It is thought that the pregnancy hormones influence chemicals in the brain, causing mood changes.

During pregnancy, one in 10 women experience depression. Depression is treatable, so if you are feeling depressed or ‘down’ during pregnancy it is extremely important to get help early.

Please contact your doctor, midwife or maternal and child health nurse as soon as possible.

Tingling and numbness in your hands (carpal tunnel syndrome)

Carpal tunnel syndrome affects up to 60 percent of women during pregnancy. Tingling and numbness in your hands during pregnancy is caused by compression of the median nerve due to an increase in the tissue fluids during pregnancy.

Carpal tunnel syndrome may be mild, intermittently painful, or severe, which may cause partial paralysis of the thumb or loss of sensation. Symptoms usually resolve on their own soon after birth.

If you are experiencing tingling and numbness in your hands, inform your doctor or midwife. In very severe cases, your doctor may recommend corticosteroid injections or surgical treatment.

Vaginal discharge

An increase in vaginal discharge is a common change during pregnancy. If it is associated with itchiness, pain, a bad odour or pain on passing urine then it may be due to an infection and you should seek treatment from your doctor.

Things to remember

* Symptoms of early pregnancy include missed periods, nausea and vomiting, breast changes, fatigue and frequent urination.
* Many of these symptoms can also be caused by other factors such as stress or illness.
* If you suspect you may be pregnant, see your doctor.

Source: Internet.

How To Plan Your Exercise? 10 Amazing Tips.

Hi! friends! As you know, we need to remain fit and physical active to remain our body functional. The best way to get physically active is to do exercise regularly. Working men and women find it difficult to get time for the exercise regularly. 

You should make a plan to do that like you plan your monthly budget. Just remember that physical activity won't just happen and as you know most activities require planning, similarly, starting and maintaining a physical activity program does too.

Here are some tips for you to getting ready to exercise

Make It Priority

You must do exercises regularly and make it on top priority. You know the health benefits of physical activity. If you want to feel good, drop some of that excess weight, increase your energy levels, improve your mood and feel more relaxed, make the commitment to a healthier life. Get help from your friend or fitness advisor. Check the internet and read the reviews from the fitness experts.

Set SMART Goal

Set yourself short and long-term SMART goals.
- Specific. You need a specific goal you wanted to achieve.
- Measurable. Every activity can be measured to get the good result.
- Achievable. Your specific and measurable targets should be achievable.
- Realistic. Think realistic and set the realistic goals only.
- Time-based. Consider that time is most valuable so don't waste it.

Don't Check Wight Daily

Your weight can not be change or reduce within a couple of hours. Don’t weigh yourself every day as your weight fluctuates daily. Weigh yourself once a week at the same time of the day. Remember many of the benefits of exercise are more than weight loss. Try to focus on the goals you set for you.

Make An Action Plan

Draw up an activity action plan and use it. Keep a diary of your activities. This could be a weekly plan that sets out the specific activities you are going to do each day and for how long. Include your goal for that week or month and build in rewards (such as tickets to the movies, rather than something like fast food takeaway). You should avoid fast food, it just not help you.

Make Some Allowances

There is always some chance of mistakes so make some allowances for missed sessions and setbacks. Mistakes are inevitable but give you a great learning experience. If you plan for and accept them, modifications can be made to your plan without major disruptions. This will ultimately help you to get your goal.

Make The Time To Exercise 

You don’t have to find hours each day to exercise. With just 30 minutes of moderate intensity activity that increases your heart rate and breathing on most, if not all days, you’ll notice the benefits. It can even be broken into 10-minute chunks. 

High-intensity interval training or circuit training is also becoming a popular method of training that takes less time and is showing some positive results in research trials. This usually involves repetition of exercises at high intensities just below maximum effort with short rest periods. It is advisable to seek expert support and supervision before starting this type of activity.

Choose An Activity

Think about what you like doing. Consider the environment you’d enjoy when being physically active. It might be indoor, outdoor, in a pool or with equipment. This will make it more enjoyable, which helps to keep you motivated.

Make Your Task Active

Turn everyday things into active time. Make your everyday tasks more active. Take the stairs. Work up a housework sweat. Park your car further away. Take public transport, which generally requires some walking. Break up long periods of sitting by standing and moving around. Spend active time with the kids or play in the park or backyard.

No Excuses

Most people can come up with plenty of reasons not to be active like too busy or too tired, not having the ability, the money or the support. Most of these barriers can be overcome. Don’t let them get in the way of a happier, healthier you. Excuses will unnecessarily make your goal far from your reach. SO avoid excuses and do it as per your plan and schedule.

Benefits Vs Cost

To remain physically active has so many health benefits. Think about the benefits versus the costs. There are lots of good reasons to be active. You can burn up kilojoules, improve your health, reduce stress and make new friends. Draw up a table of the benefits of being active versus the costs of remaining sedentary.

Track Your Progress

Review your plans and goals, and track your progress. You may find that you can gradually increase some activities while others are just too hard. You could consider more convenient times to exercise or find some new activities. 

There may be times when expert advice from a health or exercise professional may be needed for you to break through plateaus in your training progress. Tracking your progress can be a great motivator. Keep a diary or use one of the apps for phone or tablet that are available. Reaching each goal will give you the confidence to strive for the next one.

Source: Internet.

How To Get Your Body Fit With Body Weight Exercises

Regular exercise increases metabolism and strength in your body. Women face many physical challenges. Also, like men, women at home or women at work want a fit body. Women can go the gym to get a fit and toned body but sometimes it is just not possible for them. If you are a woman and want a fit body, you just check the below exercises. These exercises required no gym as these are based on body weight, hence you can do these at home. Morning or evening, choose the right time for you and perform these exercises regularly.

Here are best body weight exercises you can do at home without equipment

Jumping jack

Jumping jack is one of the easiest exercises. To do jumping jacks, first, stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

High Knees

High knees come under cardio exercise. It pumps your heart and provide flexibility in your lower limbs. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Burpee

Burpee is a full body exercise. It benefits almost every muscle in the body. To do the burpee, first, stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head

Squat

Squat exercise works on your legs. To do squat, first, stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position.

Pushup

Pushup works on your chest, arms and your back. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torsoPause for a moment then push yourself back to the starting position.

Walking Lunges

walking lunges build shape of your lower body and strengthen your body. Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.

Mountain Climber

Mountain climber is another good full body exercise to burn calories. To do it,first, assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.

Plank

Plank strengthen your core muscles and burns fat. It provides stability to your core. To perform the plank, first, start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for at least 25 seconds and increase it slowly.