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Shaivy Choubey

6 Simple Fat-Burning Exercises For Women

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Want to get rid of those flabs and extra kilos but don’t feel like going to the gym? You don’t need a gym membership or don’t need too much equipment. Doing simple yet effective fat burning exercises for women at home consistently is the best way to burn those calories and build muscles. Also, the best workouts are those that work on your multiple large muscle groups. So, don’t make excuses, instead, make progress. You only have to take care of your body then you will be able to make the difference. 

Since weight loss is both a mental and physical challenge, you have to be determined and tell yourself every day you can do this. Are you ready? Check out these 6 simple fat burning workouts for women and exercises to reduce belly fat for females at home.

Walking & Running

1. Walking & Running

Okay, you might be wondering how moving your legs can shed off those kilos? Well, as you walk or run, calories are burnt, and the body fat percentage decreases. So, exercising helps you lose belly fat and also remove fat from other areas of the body. Whether you want to walk or run, both are fine. To get started, try to walk for at least 20 to 30 minutes almost 3-4 times a week. Make sure you warm-up and cool down if you are planning to run for weight loss. If you find running or walking outdoors to be hard on the joints, just try running or walking on a soft surface like grass, and there are so many troubles that have built-in cushioning, which can be easy on your joints. Overall, it is a perfect exercise to reduce belly fat for women.

Read Also: Ten Must-Do Strength Workout for Women

Cycling

2. Cycling

Cycling is also a great way to improve your fitness and a perfect fat loss workout for females. You can either do traditional outdoor cycling or there are gyms and fitness centres that have stationary bikes and you can cycle while staying indoors. Cycling regularly will not only help you lose weight but also improve your overall fitness, decrease the risk of heart disease, cancer and increase your insulin sensitivity and much more. Cycling is perfect for people of all fitness levels, from athletes to beginners. Plus, it is a low-impact and non-weight bearing exercise, so it will not put so much stress on your joints.

Swimming

3. Swimming

Swimming is a perfect way to get in shape and lose weight. Swimming offers various health benefits such as trim inches, burn fat and help you get fitter, stronger and healthier. Swimming can burn up 500-700 calories whether you do freestyle or breaststroke. It is a very effective exercise for weight loss and toning your body as it engages all your major muscle groups from arms to back muscles to abdominals to hips, glutes and legs. So, what are you waiting for? Go ahead, enjoy losing weight while feeling great.

Surya Namaskar

4. Surya Namaskar

Yoga can give you many benefits, such as make you feel better, and you become more flexible, stronger and tone your muscles, reduce stress levels and improve your physical and mental well being. Surya namaskar is one of the basic yoga asanas and the best upper body fat burning workout for women that focuses on different parts of the body and can do wonders for your weight loss goals. Surya namaskar comprises a series of 12 different poses encompassed in prayer pose, bhujangasana and forward bend. This pose strengthens the ligaments and skeletal system. It keeps your body active and helps in reducing anxiety and stress.

Zumba Dance

5. Zumba Dance

If doing a workout in the gym is not your thing, then try zumba dance. It is a good way to improve your fitness level and an easy way to incorporate exercise into your daily routine. Zumba is all about dancing your heart out, loosening up and burning those extra calories. It has been found to help increase energy, improve strength, and relieve stress. Zumba dance included high-intensity movement and vigorous exercise that helps in sculpting the body. You will not know when you lost those calories while enjoying this. You will actually have fun.

Pilates

6. Pilates

Pilates is a great exercise for a beginner and can help in losing weight. This exercise may not burn as many calories as aerobic exercises such as running, but most people find it enjoyable, and it is easy to stick to overtime. With pilates, you have to be patient, and the results are lasting. It is also shown to improve balance, strength, endurance, flexibility, fitness level and reduce lower back pain. If you want to give it a try, then incorporate it into your weekly routine; you can do it at home or at the gym. To get more amazing results, make sure to combine it with a healthy diet and regular walking or running.

Conclusion

Losing weight in a healthy and safe manner takes time, losing weight too fast can have a negative impact on your health. Quick weight loss can cause muscle loss, increase conditions like fatigue, dehydration, gallstones, irritability, headaches, hair loss, malnutrition, irregular periods and constipation. Losing weight too fast can actually regain it quickly also.

Remember that weight loss takes time; listen to your body and take small steps one by one. There are so many exercises that will help you lose weight, but you must choose one that you actually enjoy doing, this will make you stick to that exercise for a long time, and you will see visible results.

Ten Must-Do Strength Workout for Women

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Strength training is becoming quite popular among fitness enthusiast men and women around the world. As per American Council on Exercise (ACE), strength training for women not only affects her muscles but is also good for improving her overall physical health. 

What is Strength Training/ Resistance Training?

Strength workout for women and men comprises the physical exercises that are especially designed to improve your strength and endurance power. These exercises are often associated with the use of heavyweights. However, it also has a variety of different forms too.

Benefits of Strength Training

Benefits of Strength Workout for Women:

  • Strength training can help to increase your muscle mass. Having mass gainer supplements along with regular resistance training exercise can help to naturally reverse the trend of decrease in muscle mass with age and support growth.
  • Those women who do regular strength training exercises and have whey protein powder are at lower risks of fractures as it increases bone density.
  • Strength training or resistance training can help the joints to stay flexible as well as reduce the pain and symptoms of arthritis.
  • Some of the other health benefits also include reduction of blood pressure, improvement of cholesterol, and reduction of risks associated with diabetes.

Read Also: 10 No Equipment Needed Exercises for Strong Legs

Here are Some of The Best Strength Training Exercise for Women:

Overhead Squats

1. Overhead Squats

The overhead squat is done using a weighted gym bag and is considered one of the best full body workouts for women. This form of strength training exercises mainly works on your quads, however, it also targets the hamstrings, glutes, shoulders, triceps, lower back, and on the muscles of your abs.

Deadlift

2. Deadlift

The deadlift is no doubt one of the best lower body workouts for women, that works mostly on back muscles, hamstrings, glutes, and quads. You can do around five repetitions of the same to build muscles and increase your body’s strength. Once you are able to do these exercises easily, try to add more weight to the bag.

Kettle Swing

3. Kettle Swing

If you have seen women lifting weights and building muscles, then you must have seen them performing the kettle swing strengthening workouts.  This excellent resistance training workout targets your shoulders, hamstrings, glutes, and calves. It can also target your abdominal muscles.  Unlike other exercises, you can do at least 20 repetitions of kettle swing workouts to build those muscles with the weighted water jug.

Single Leg Split Squat

4. Single Leg Split Squat

Unlike regular squats, a single leg split squat emphasises more on the glute muscles. To do this exercise you will need 2 weighted water jugs, a coffee table/ chair about your knee’s height and a good pre workout supplement to boost up your stamina. You should continue doing these exercises if you want to have a firm and perky bottom. It also works on your quads and hamstrings.

Hammer Curls

5. Hammer Curls

Hammer curls is the best upper body workout for women at home that primarily works on the biceps, which is one of the main muscles of our arms. To do this exercise you will need two weighted jugs and can do 5 to 12 repetitions.

Overhead Press

6. Overhead Press

Overhead press is another upper body workout for women that works on the deltoids, triceps,  and traps. This type of strength training workout is an excellent way to strengthen the arms and back. Your core should also be tight enough to successfully complete at least 12 repetitions of this exercise. You can do this exercise with the help of a weighted gym bag.

Jump Squat

7. Jump Squat

Jump squat is another strength training at home for women that primarily focuses on your quads, glutes, hamstrings, and calves. You can continue doing 5 to 12 repetitions of this exercise and can add weight water jugs if you wish to otherwise continue it without using any weights.

Push Ups

8. Push Ups

Push ups are the best beginners strength training workout for a woman that mainly focuses on your chest muscles. This exercise also works on your triceps and shoulders. This is an excellent upper body exercise that can be done without using any weights. You can do at least 12 repetitions of the same and to increase the difficulty levels you can try adding weight in the form of a gym bag or textbook on your back.

Crunches

9. Crunches

Crunches primarily work on your abdominal muscles and you can continue doing at least 12 repetitions of the same.  Along with crunches if you continue using supplements as a part of your diet, then it will give you more effective results within a short span. You can use protein supplements like whey protein, plant protein, etc. to add muscles as well as increase your stamina to continue doing these exercises.

10. Chair Dips

Chair dips primarily work on your triceps and you will be requiring a sturdy chair to do this exercise at home. This exercise also works on your pectorals and deltoids. You should aim to do at least 5 repetitions of this exercise and to increase the difficulty levels you can try adding weight in the form of a heavy book or gym bag in your lap.

Conclusion

To know the right type of exercise routine that suits your body type, you must consult your instructor and workout accordingly. Following a proper diet plan that includes both foods and supplements like BCAA, whey protein, plant protein, creatine, etc. along with strength training can help you to achieve your fitness goals in a short span of time and in a healthy manner.

10 No Equipment Needed Exercises for Strong Legs

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Legs are considered the most important part of your body. They keep you grounded and this is where you generate power from. It is very important to work on developing the strength of your legs. There are quite a few potent exercises for strong legs. It is not necessary to hit a gym or have the equipment to perform leg exercises that help in strengthening the leg muscles. There are some great exercises that you can perform at your home as well and develop your leg muscles that include hamstrings, glutes, quads, and calves.

In this article, find some of the top exercises for strong legs without equipment

10 Best Leg Workouts at Home

1. Jump Squats

This is the best leg workout without weights that you can perform at your home. You have to put in your maximum effort with every repetition. Place your feet on the ground in a position that will allow you to comfortably jump to your greatest height. Drop your hips back and start pushing your knees out so that they are eventually placed under your hips. Jump as high as you can, in a single motion.

Pistol Squats

2. Pistol Squats

Well, you saw that coming, didn’t you? Who says you only need gym exercises for strong legs? This simple yet effective leg workout can be performed at home and allows you to enhance your mobility, balance, and flexibility. It contracts quads, both dynamically and statically. Kick the leg out at a 90-degree angle and then compress your legs tightly. Now sit down at the lowest point and then drive upwards with the help of your leg that is placed on the floor. You can use a chair or bench.

Do You Know:  The 6 Best Leg Exercises & Workout of All Time

Curtsy Lunge

3. Curtsy Lunge

This is a great workout for strong legs. This one is going to hit your glutes real hard. Tuck your one leg behind the other leg and then while your legs are in a crossed position, go down. You will feel a tight activation of your glute and also outer thigh. Go back to the initial position. Repeat it with the other leg. Try this 20-minute leg workout with no equipment.

Lateral Lunge

4. Lateral Lunge

This is one simple but effective exercise to strengthen your leg muscles. It makes you put weight on each leg and maximizes activation in your glutes and quads. From the midline of the body, reach your leg laterally and keep the other leg straight. Now drop the weight down to your leg that you have reached out.

Bulgarian Split Squats

5. Bulgarian Split Squats

This is one of the best leg exercises for the legs. This leg exercise helps in toning the legs and also helps in getting a rear stretch. You can add weights to it to enhance the difficulty. Drive vertically upward keeping your one foot off the floor. You can also end the movement with a slight jump, to enhance the intensity. Complete all the reps and then repeat with the other leg.

Reverse Lunges

6. Reverse Lunges

Yeah, we know that everything related to legs seemed to be associated with lunges, but, that’s how it is. If you want leg exercises without weight bodybuilding, lunges are great. This one is quite intense. Stand straight while keeping your legs shoulder-width apart. Take one leg back and dropdown. Now, raise upward back and stand up. Now, just as you do in the single-leg squat position, kick your leg at the front and then point your knee while ending the repetitions.

Foot Over Toe

7. Foot Over Toe

This is a simple leg exercise yet the evil one. You might become teary-eyes while performing it, but it’s worth it. Sit on the floor while leaning your back against the wall. Place the legs straight in front of you. Now squeeze your quads and get your heels off the floor. Start raising the heel of your one foot as high as possible and place it over the other toe without getting it in the middle. Do not let the leg placed above fall down on the floor.

Yoga Squats

8. Yoga Squats

It’s time for some yoga! This exercise focuses on certain parts of your leg such as the quads and buttocks. Stand with your feet placed closer to each other. Now bend down in a squatted position. While you’re squatting, push your knees out and push your hips back. Get back to the standing position and repeat.

Pause Squats

9. Pause Squats

Squats never felt so good, and painful! This one is going to be mean on your legs. You might feel pain in your buttocks as well, but, this helps in strengthening your leg muscles. Squat down in the standard position while pushing your knees apart. Dropdown as low as you can, but, if you’re uncomfortable at a certain point, don’t push yourself. Stay at a comfortable position and then hold for around 5-10 seconds before getting up again.

Single Leg Squats

10. Single Leg Squats

Let’s end it with squats! Saving the best for the last. This is going to challenge your balance and core strength. This exercise focuses on hamstrings and quads. Place your leg back and start dropping your body down till it touches the ground. Keep all the weight on the front leg. Now move up, place the back leg at the front while driving your knee. Repeat with the same legs before performing with the other one.

Developing strong legs takes time, patience, and consistency in efforts along with the right diet and supplementation. Consume a nutritious diet along with supplements such as whey protein powder that helps in boosting muscle growth and support muscle recovery as well. Supplements like BCAAs will give you the strength to perform your workouts intensely and for extended durations. Sipping on pre-workout supplements can prepare you for grueling leg sessions.

If you want to have the best supplements that help you with your workouts, try MuscleBlaze. They have a wide range of quality bodybuilding supplements such as fish oil, BCAAs, etc.

6 Best Leg Exercises & Workout of All Time

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Strong legs are the base for developing strength, power, and do well at fitness, and sports. It is extremely important to train your legs right so that you can enjoy a stronger lower body. To develop strong legs, one needs arduous training, perseverance, and the right exercises targeting the leg muscles. In this article, we have listed some of the best exercise for legs that help in developing stronger legs and strengthen your lower body. These exercises will help in developing hamstrings, quadriceps, and glutes.

Firstly, let’s Start with Understanding Your Leg Muscles.

Leg Muscles

Leg Muscles

Your legs are made up of various muscles that help your legs with bending, extending, rotating, flexing, and adducting. A good leg workout routine focuses on 4 key muscle groups- hamstrings, calves, quadriceps, and glutes.

  • Quadriceps: Quads are at the front of the thighs. They are a group of four muscles and are regarded as the strongest muscles in the human body.
  • Glutes: Glute muscles are responsible for making the movement in your hips and legs easy. These muscles get engaged when you perform leg workouts.
  • Calves: Calves help expedite the movement in your calf muscles, toes, foot, and ankle. These are placed at the back of your lower leg between your ankle and knee.
  • Hamstrings: Situated at the back of the thigh, the hamstring comprises three muscles. These control both knee and hip movement.

Best Exercises For Legs

Best Exercises For Legs

Here are some of the best leg exercises for mass and you can follow these to develop stronger leg muscles.

Squats

Squats

No leg workout is complete without these. If you want to develop strength, gain mass, or excel at endurance training, squats are a must. You can perform this exercise with quite a few variations such as overhead, front, low & high bar, etc. Squats are the best leg exercises at home. This targets all your leg muscles and can be used as an accessory movement on the days you train your legs. You can also perform these leg exercises without weight to warm yourself up. This is one of the best leg exercises without equipment.

Romanian Deadlift

Romanian Deadlift

Regular deadlifts and even sumo deadlifts are great for building glutes and hamstring but are often limited by the lower back strength. Stiff-leg deadlifts or Romanian deadlifts are great ways to isolate hamstrings and glutes to a greater degree and take off the strain on your lower back. If you want to build mass, you can perform these with tempos and even higher volume training.

Do You Know:  Diet Soda May Backfire When It Comes to Weight Loss

Lunges

Lunges

Lunges are unilateral leg exercises for men. They are the best muscle-building exercises. Lunges help in enhancing muscle activation and hypertrophy. This makes lunges a great movement to include after core bilateral strength exercise. This is one of the best leg exercises without a gym.

Barbell Hip Thrust

Barbell Hip Thrust

This is one of the best leg exercises that hits the posterior chain. It focuses on your glutes and hamstrings, helping you develop a firm butt. It is a compound movement that enables you to load up on the weight. You need to perform it as a reverse drop-set, upscaling the weight as you proceed. When practiced with a lower weight, this can turn out to be one of the best leg exercises for beginners and will also help in getting the right form and movement.

Bulgarian Split Squats

Bulgarian Split Squats

This is one of the best leg exercises for women at home that can be performed with a pair of dumbbells. Though is named after squats, it mimics a lunge motion. This leg exercise helps in toning the legs and also getting a cardio burn. To start off with it, you can go without a pair of dumbbells and once you have your form right, you can pick up a dumbbell in each hand to step-up the level.

Lying Hamstring Curl

Lying Hamstring Curl

This exercise can be done with the help of a machine, cables, sliders, or even resistance bands. It helps in isolating your hamstrings. You can perform this leg exercise in higher volumes to boost muscle hypertrophy and blood flow to your tissues. You can also add this exercise to end a great squat or deadlift session.

Conclusion

Supplements such as whey protein help you recover after a tiring and intensive leg day and a great pre-workout supplement can help prepare you for heavy-duty leg workouts. MuscleBlaze offers a wide range of supplements such as mass gainers, BCAAs, protein supplements, etc. that you can try to enhance your workout performance

Crunches vs Plank: Which One is The Most Effective for A Stronger Core?

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Two of the most popular core exercises- crunches and planks. But, which one is better, is often a debatable question. There is no denying the fact that both these exercises involve your core muscles and work towards strengthening them. But, do they give the same results? Let’s find out.

What are crunches?

What are Crunches?

Crunch is one of the most popular exercises focusing on the core area. It is a dynamic movement that demands you to bend your spine forward. When performed correctly, it engages all your abdominal muscles, focusing mainly on obliques and rectus abdominis muscle.

How to do crunches?

How to do Crunches?

Lie down on your back with your feet placed on the ground, hip-width apart. Now bend your knees and place your arms on the chest. Curtail your abs and inhale. Exhale as you lift your upper body while keeping your head and neck relaxed. Inhale deeply and go back to the initial position.

Read Also: How to Improve Flexibility? Stretches You MUST Do

Types of Crunches

There are 6 different types of crunches that you can perform to get a flat stomach. You can easily do these crunches at home.

Basic Crunch

1. Basic Crunch

Lie down straight on your back and bend your knees. Keep your hands behind the head and pull your abdominals inwards. Lift your head and shoulders off the floor along with the neck. Go back to the initial position after holding for a while.

Reverse Crunch

2. Reverse Crunch

Lie down on the floor while keeping your hands behind the head. Start bringing your knees inwards and make a 90-degree angle. Now pull your legs towards your chest and crunch your abs. Go back to the starting position after holding for a while.

Crunch Twist

3. Crunch Twist

Place the knees on the floor in a flat position. Now bend them and bring your elbow closer to the opposite knee when you are about to perform your first crunch. Hold for a few seconds before getting back to the starting position. Try it with alternate sides.

Bicycle Crunch

4. Bicycle Crunch

Lie down on the ground and place your hands behind your head. Now lift one leg and bend it towards your stomach. Change the leg and perform a bicycle-like movement. When you have performed one with each of your legs, it becomes one rep.

Side Crunch

5. Side Crunch

Side crunches exercise can make your love handles go away. They work on both internal and external oblique muscles. To perform it, lie down on your left side and keep your knees bent stacked together. Your body should be in a straight line. Rest your head on the mat or floor and fix your gaze towards your left arm. Your left arm would be extending out at your front and will be in line with your shoulder. Now curl your right arm up to the head and let your fingers touch the right ear. Gather your core strength and lift your upper body. Bring your elbows closer to your hips as much as you can. Lower down and then repeat. Do it with both sides.

6. Plank Crunch

It is performed sideways, so you can also call it side plank crunch. To perform it, start with placing yourself in a side forearm plank position. Balance yourself on one forearm with your legs stretched out. Keep yourself stack and lift the hips. Bend the leg at the top and raise it to your elbow level. All this while, your body will be in a straight line. Now bring down the knees and go back to the initial position. Perform around 3 sets of around 5-10 reps for good results.

One of the most popular questions asked in crunches is- do crunches reduce belly fat? The answer to it is, yes. When performed correctly, with the right technique and posture, crunches help in reducing the flab around your belly and shape your abdominal area.

What is a Plank?

What is a Plank?

A plank is a static hold that invokes isometric contractions of the spinal muscles. Plank workout is regarded as one of the finest exercises for the core muscles.

Plank Exercise Benefits

  • Good for your core: It engages transversus abdominis, a set of core muscles that help you develop abs. Plank workout also focuses on the rectus abdominis to enhance sports performance. It also impacts obliques and helps you get the desired shape of the backside.
  • Helps in improving posture: Since planks focus on your core area, they indirectly work on your entire body including your pelvic girdle to your shoulder girdle. It also includes your legs. Planks also help in strengthening your spine, abdominal muscles, and trapezius. Overall, it works on improving your posture.
  • Provides relief in back pain: Since planks help in correcting the posture, somewhere they also help in reducing the back pain. An improved posture helps in aligning the vertebrate which reduces the unnecessary stress in the spinal region.
  • Improves coordination: Plank exercise helps in enhancing coordination. It trains your muscles to be more stable. Since you are using your core muscles to maintain balance, you can expect better balance and coordination upon regular practicing of planks.
  • Enhances flexibility: Unlike many workouts that help in improving strength and endurance, planks help in improving flexibility. It works on your posterior muscle group. This is inclusive of your shoulder muscles to the collarbone area to the shoulder blades. These muscles grow and stretch as you practice plank regularly.

    Now, if you talk about planks vs crunches, here is something that you should take a look at:

    Takeaway

    The importance of supplementation and a balanced diet cannot be ignored. Always consume a nutritionally balanced diet. You can take the support of supplements such as whey protein or pre-workout to get enhanced results. MuscleBlaze offers a variety of quality bodybuilding supplements including protein supplements, pre-workouts, BCAA, Mass gainers, etc. You can try these out for better workout performance.

    10 Types of Workouts to Improve Overall Health and Fitness

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    You need to work out not just to build those perfectly ripped muscles and a chiseled physique, but also to keep yourself fit and healthy. To keep yourself fit and active, you don’t need to spend hours in the gym or starve yourself or follow some fad diets. All you need to do is just involve yourself in some simple exercises on a regular basis.

    We know that you have spent quite some hours searching for some simple exercises on the search engines, but most of them feel impossible without a gym. Don’t worry, we have got an exercise name list that’s simple yet effective exercises in this article, that can help you maintain your overall health and fitness.

    You can perform these exercises even from the comfort of your home and enjoy great health. So let’s take a look.

    10 Best Exercises To Improve The Overall Health

    Pushups

    This exercise involves various muscle groups and helps in strengthening your arms and chest. It is also the best shoulder workout. To perform it, go into a plant position with your arms straight and the body placed in a horizontal position to the floor. Put your feet together and flex your toes. Keep your palms flat on the floor and at a shoulder-width distance. Start bending your elbows outward at a slow pace and bring the lower body down to the floor. Your hips and lower back should be in one line and go down as far as possible trying to touch your chest or chin to the floor. Now using your arm muscles, go back up to the initial position.

    Lunges

    This exercise focuses on your buttocks, thighs, and abdominal muscles. To perform lunges, stand up with your feet together, while keeping your back straight. Now put forward your right leg into a long stride and bend the knee. Your foot should be placed flat on the floor. Not bend the knee of the supporting leg towards the floor. Use the muscles of the leg that are placed forward to get back to the standing position. Repeat with the other leg as well.

    Planks

    This is the best calisthenics workout that helps in building core strength. It focuses on your abdominal muscles. To perform planks, place your elbows and lower arms on the floor. Make sure that your elbows are in line with your shoulders. Keep your body parallel to the floor while lifting it slightly up. Put your feet together and toes flexed so that your body has support. Hold this position for 30-40 seconds. Now go back to the floor and give your body slight rest. You can perform 3-5 reps of this. To increase the intensity, you can increase the duration of the hold. This is also one of the best exercises to increase stamina.

    Glute Bridge

    This exercise is one of the best inclusions in your workouts for fitness. It helps in strengthening the muscles at the back of your body. To perform it, lie down on your back with knees bent and your feet placed flat on the ground. Compress your buttocks and abdominals and lift your hips off the floor. Your hips should be in such a position that they should be in line with your knees and shoulders. You should not arch your lower back. Now, start going back towards the initial position.

    Running/ Brisk Walk

    Running is a form of aerobic exercise. You can choose from running to brisk walking. An early morning walk is the best or you can also head for an evening walk. Both of these are great for your cardiovascular health and keep you fit and active. You can perform this simple exercise to improve heart health. Running and brisk walking also helps in reducing body fat and enhances aerobic capacity.

    Dumbbell Rows

    This exercise can be the best gym exercise that helps in strengthening the back. It also helps in boosting muscle growth, strength and also leads to enhanced calorie burning. You need two dumbbells to perform this exercise. To perform, stand with your knees bent and start tilting forward from your hips while keeping your back straight. Hold a dumbbell in each hand and keep your arms at the front, straight, and the insides of your wrists facing each other. Now pull one hand towards your ribs and then go back to the initial position. Repeat with the other arm as well. You can perform 8-10 reps of it per set.

    Knee Tucks

    This exercise works on shins, abdominals, and calves. To perform this, you’ll need an exercise ball. Lie down on your stomach placed on the top of the ball and place your hands and feet on the ground. Start walking on the hands till your knees are resting on the exercise ball and feet are lifted off the ground. Your hands should be below your shoulders. Now roll the knees forward to curl them closer to the chest. Now start pushing your knees back and get back to the initial position.

    Side Planks

    This is just like planks, but we are going to do it sideways. This helps engage your core muscles and reduces back pain. It also works on your buttocks, ab muscles, and hips. To perform it, you need to lie down on your right side with the legs completely stretched out on top of each other. Place your elbows below your shoulders on the right arm. Keep your abdominal muscles engaged and start lifting your knees and kips off the floor. Your head and body should be aligned while doing so. Hold this position for around 20 seconds without letting your head, shoulders, or hips drop. Now go back to the initial position, switch the sides, and repeat.

    Bodyweight Squats

    Squats are a great way to boost your lower body strength. It is one of the most important exercises to do every day. This exercise helps in strengthening your core as it engages thighs, shins, calves, buttocks, abs, and hips. Stand straight with your feet hip-width apart and toes pointing outward. Your hands should be placed down by the sides with the palms facing in. keeping your shoulders back and ab muscles engaged, push the hips back and start bending your knees. Keep your back straight and lower down to the ground till your thighs come in a parallel position to the floor. Now with the help of your feet, push yourself back to the initial position. Inhale while squatting and exhale while going back.

    Burpees

    This is an exercise that most of us love to hate but is a highly effective one. This is a great whole-body exercise that is a sure-shot inclusion in the list of exercises to do at home. It helps in boosting cardiovascular endurance and muscular strength. To perform burpees, stand with your feet shoulder-width apart. Keep your hands out in your front and squat down. When your hands reach the floor, take a slight jump and place your legs back in the push-up position. Now jump your feet to the palms and keep them close to your hands. Keep them outside your hands if you want. Now stand back straight, placing your arms over your head, and make a jump. This completes your one rep. Repeat.

    Along with these workouts for fitness, it’s very important to consume a healthy diet and the right supplements according to your goals. If muscle building is your goal, then you can use whey protein as your post-workout aid. But, if you also want to lose weight or build lean muscles, isolate protein might be a great option for you as it has lesser carbs and fats.

    Takeaway

    People who want to pack on healthy mass and build a muscular physique can use a mass gainer. And people looking for weight loss can take the support of fat loss supplements. MuscleBlaze offers a wide range of bodybuilding supplements such as pre-workout, BCAA, protein supplements, etc. You can check it out at their website and choose the one that fits your fitness goals.